Strategies - Muscle Relaxation Cards

Directions: 

1. Print out this card set.  

2. If possible, laminate this card set so it will last longer.

3. Cut out each card and then place them in order, starting with the first step. 

4. This strategy will be easier to practice and learn if you get help from someone who knows you (i.e. a family member, friend, teacher, coach).  They should read each card to you in a calm and quiet voice. 

5. Practice these steps regularly—this means that you should practice these steps at least once a day if possible.  This strategy only works if you practice it regularly.  You are "training" your body to respond to this strategy, so it takes practice!

6. Pick a specific time of day to practice these steps (i.e. first thing in the morning, after lunch, before bed). 

7. This strategy could last anywhere from 5 to 30 minutes.  Keep in mind that when you are at work, you may not be able to take a 30 minute break.

8. Pick a special place to keep these cards.  You could keep one set at home, and one set at work.