PSYCHOLOGICAL SKILL ACQUISITION TRAINING

Stress
Stress is an inherent and universal aspect of human life, arising naturally
when individuals are confronted with various situations or challenges. The
human body is biologically designed to encounter stress and respond to it
both physically and psychologically. When people face changes, demands, or
potential threats—commonly referred to as stressors— the body activates a
series of adaptive responses aimed at maintaining balance and enhancing
survival.

These stress responses are not always harmful; in fact, they play a crucial
role in helping individuals adjust to new circumstances. Stress can act as a
motivating force, sharpening focus, increasing alertness, and preparing the
body to deal with demanding or dangerous situations. For example, before
an important examination or public presentation, the body’s stress response
heightens concentration and energy levels, thereby improving performance.
This form of stress, often referred to as eustress, can be highly beneficial in
short durations.

However, problems arise when stressors are continuous and the body is
denied sufficient time for rest or recovery. In such cases, the stress response
shifts from being adaptive to becoming harmful. Prolonged or unmanaged
stress may lead to physical strain, emotional exhaustion, and mental health
challenges. Chronic exposure to stress is strongly associated with conditions
such as anxiety disorders, depression, sleep disturbances, cardiovascular
complications, and a weakened immune system. Over time, this can impair
daily functioning, reduce productivity, and diminish overall quality of life.

Stress is not always immediately visible, and many individuals may overlook
or dismiss its presence until the effects become overwhelming. Nevertheless,
there are several recognizable signs that can indicate when a person is
experiencing excessive psychological or physical pressure. These signs are
generally categorized into cognitive, emotional, physical, and behavioural
symptoms, each of which provides valuable insight into the impact of stress
on daily functioning.

Cognitive symptoms often manifest through difficulties in concentration,

impaired decision-making, and memory lapses such as frequent forgetfulness
or trouble recalling information. Individuals under stress may also adopt a
pessimistic outlook, focusing excessively on negative possibilities or
outcomes. Their thinking patterns may become fastpaced, racing, and
uncontrollable, which further intensifies mental strain and prevents effective
problem-solving.
Emotional symptoms are equally significant and include persistent worry,
apprehension about the future, and an inability to cope with routine
demands. Stress may trigger mood fluctuations, sudden irritability, and
feelings of sadness or hopelessness. Over time, individuals may lose interest
in activities that once brought pleasure, which can lead to social withdrawal
and emotional exhaustion. Restlessness and the inability to remain calm or
relaxed are also common, as constant worry keeps the mind in a heightened
state of alertness.

Physical symptoms provide another important indication of stress. These

can include recurrent headaches, muscle tightness, and chronic pain,
particularly in the neck, shoulders, and back. Many individuals experience
fatigue and low energy levels, even after adequate rest, as well as disrupted
sleep patterns, including insomnia or restless sleep. Stress can also affect
appetite, leading to significant changes in eating habits, such as overeating
for comfort or, conversely, a reduced desire to eat. In more severe cases,
stress may contribute to gastrointestinal problems, heart palpitations, or
lowered immune function, leaving individuals more vulnerable to illness.

Behavioural symptoms are often visible to others and may include

avoidance of social interaction or deliberate isolation. Some individuals resort
to unhealthy coping mechanisms such as alcohol, smoking, or drug use in an
attempt to reduce tension. Others may engage in repetitive behaviours such
as nail-biting, pacing, or fidgeting, which serve as outlets for underlying
anxiety. Stress can also lead to procrastination or neglect of responsibilities,
as the feeling of being overwhelmed makes it difficult to manage daily tasks.
Increased irritability or even aggression over minor frustrations is another
frequent behavioural outcome, which can strain personal and professional
relationships.

Causes of Stress
Stress arises from a wide range of factors that affect individuals in both
personal and professional domains. Common sources include occupational
pressures, financial difficulties, interpersonal conflicts, academic
responsibilities, parenting demands, and even minor daily inconveniences
such as traffic delays or unexpected disruptions. While some stressors may
appear insignificant on their own, their cumulative effect can place
substantial strain on both the mind and body.

At the physiological level, stress triggers the body’s innate survival

mechanism, known as the fight-or-flight response. This adaptive reaction
occurs when a threat—whether real or perceived—activates the release of
stress hormones such as adrenaline and cortisol. These hormones prepare
the body for immediate action by accelerating heart rate, increasing blood
pressure, and redirecting blood flow to the major muscle groups.
Simultaneously, digestive activity slows, pupils dilate, and sensory
awareness heightens, providing a temporary burst of energy and strength to
deal with danger. Historically, this mechanism served as a critical survival
tool, enabling early humans to confront or escape lifethreatening situations.

In contemporary society, however, this response is frequently activated in

non-lifethreatening circumstances, such as workplace stress, academic
deadlines, financial strain, or daily interpersonal challenges. In such
situations, fighting or fleeing is neither practical nor socially acceptable, yet
the body continues to respond as though genuine danger exists. Under
normal conditions, once the perceived threat subsides, the body naturally
shifts into a relaxation response, restoring equilibrium to its physiological
systems. However, in cases of chronic stress, this relaxation response is
suppressed or occurs infrequently, leaving the individual in a prolonged state
of heightened arousal. Over time, the persistent activation of stress
responses places excessive strain on the cardiovascular, digestive, nervous,
and immune systems, increasing vulnerability to illness and long-term health
complications.

Additionally, chronic stress often influences behaviour, leading to

maladaptive coping strategies that further exacerbate health risks. Many
individuals attempt to manage stress through overeating, smoking, excessive
alcohol consumption, or substance use, which may provide temporary relief
but ultimately damage the body and worsen overall well-being. In other
cases, stress may lead to social withdrawal, procrastination, or neglect of
self-care, compounding both psychological and physical strain. The
interaction between stress and unhealthy coping mechanisms creates a
vicious cycle in which both the body and mind are continuously burdened.

Types of Stress
It is important to recognize that not all forms of stress are inherently harmful
or negative. While certain types of stress can cause long-term damage to
physical and psychological health, others may serve beneficial purposes by
motivating individuals to act or adapt to challenging circumstances. Stress
can generally be classified into four major categories: acute stress, episodic
acute stress, chronic stress, and traumatic stress.
Acute Stress
Acute stress is the most common and short-term form of stress, typically
emerging in response to immediate challenges or unexpected situations. This
type of stress can be either beneficial or distressing, depending on the
circumstances. For instance, acute stress might occur when a person
narrowly avoids a car accident, triggering an intense but temporary rush of
adrenaline. Conversely, it can also arise in pleasurable situations, such as
riding a roller coaster, skiing down a steep slope, or engaging in competitive
sports, where the stress response enhances excitement and performance.
Although acute stress can be intense, it usually subsides quickly once the
situation has passed, allowing the body to return to its normal state.

Episodic Acute Stress

Episodic acute stress refers to the frequent recurrence of acute stress
episodes, often as a result of an individual’s lifestyle or personality traits.
People experiencing this condition tend to live in a constant state of tension,
frequently feeling anxious, worried, or irritable. They often take on excessive
responsibilities, set unrealistic expectations, or create self-imposed pressures
that lead to a disorganized and overwhelming daily routine. Over time,
episodic acute stress can disrupt interpersonal relationships, reduce
productivity, and increase the risk of developing long-term health
complications. Individuals prone to perfectionism or those with overly
demanding schedules are especially vulnerable to this form of stress.
Chronic Stress
Chronic stress is a persistent form of stress that develops when individuals
face ongoing pressures or unresolved life challenges. Unlike acute stress,
which is temporary, chronic stress endures for weeks, months, or even years.
Common sources include long-term financial difficulties, toxic work
environments, unstable relationships, caregiving responsibilities, or exposure
to poverty and discrimination. The prolonged activation of the body’s stress
response system can lead to severe consequences, including anxiety
disorders, depression, cardiovascular disease, high blood pressure,
gastrointestinal problems, and a weakened immune system. Chronic stress
not only diminishes quality of life but also increases vulnerability to burnout
and serious illness. Effective management strategies often require lifestyle
modifications, social support, relaxation techniques, and in some cases,
professional counseling or medical intervention. Traumatic Stress
Traumatic stress arises after exposure to deeply distressing or life-
threatening events, such as natural disasters, serious accidents, violent
assaults, or military combat. Unlike everyday stressors, traumatic stress
involves intense emotional, psychological, and physical reactions that may
persist long after the event has ended. Symptoms commonly include
flashbacks, nightmares, severe anxiety, hypervigilance, and emotional
numbness. In some cases, traumatic stress develops into post-traumatic
stress disorder (PTSD), a serious mental health condition requiring clinical
treatment. Without appropriate intervention, traumatic stress can severely
impair daily functioning and overall well-being. Recovery often involves a
combination of therapy, social support, and strategies aimed at restoring a
sense of safety and control.

Impact of Stress
Stress exerts a profound influence on multiple physiological and
psychological systems within the human body. While occasional stress
responses are adaptive and essential for survival, chronic or intense stress
can produce harmful effects that compromise overall health and well-being.
The impact of stress can be observed across various body systems, each of
which responds differently to prolonged exposure to stress hormones such as
cortisol and adrenaline.

Musculoskeletal System
One of the most immediate physical effects of stress is muscle tension.
Under stressful conditions, muscles contract reflexively as a protective
mechanism. While this response may be beneficial in short-term situations,
chronic stress can lead to persistent tightness, stiffness, and discomfort.
Prolonged muscle tension is strongly associated with tensiontype headaches,
migraines, and temporomandibular joint disorder (TMJ). Over time,
stressinduced strain on the musculoskeletal system can contribute to chronic
pain conditions, reduced mobility, and fatigue.

Respiratory System
The respiratory system is also highly sensitive to stress. Stress can trigger
rapid breathing, hyperventilation, or shortness of breath, particularly in
individuals with underlying respiratory conditions. For people with asthma or
chronic obstructive pulmonary disease (COPD), stress may worsen symptoms
and increase the frequency of flare-ups. Furthermore, shallow and irregular
breathing patterns associated with anxiety can reduce oxygen intake,
heightening feelings of panic or dizziness, and reinforcing the stress cycle.

Cardiovascular System
Perhaps one of the most well-documented effects of chronic stress is its
impact on the cardiovascular system. Stress activates the sympathetic
nervous system, leading to an increased heart rate, elevated blood pressure,
and constriction of blood vessels. While these changes are useful in short-
term emergencies, their persistence places strain on the heart and
circulatory system. Long-term stress has been linked to hypertension,
arrhythmias, and an elevated risk of cardiovascular diseases such as heart
attacks and strokes. Additionally, stress can promote unhealthy lifestyle
behaviours, such as poor diet or lack of exercise, which further compromise
cardiovascular health. Gastrointestinal System
The gastrointestinal tract is closely connected to the brain through the gut-
brain axis, making it particularly susceptible to stress. Individuals under
stress often report digestive disturbances such as nausea, stomach-aches,
indigestion, or diarrhea. Chronic stress can exacerbate conditions like
irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), both of
which are strongly influenced by psychological stressors. Furthermore, stress
can alter appetite regulation, leading to either overeating or loss of appetite,
thereby contributing to weight fluctuations and nutritional imbalances.

Nervous System and Mental Health

The nervous system plays a central role in mediating the body’s stress
response. Prolonged exposure to stress hormones can dysregulate neural
functioning, impair memory, and reduce concentration. Over time, this may
contribute to cognitive decline and difficulties with decision-making.
Additionally, chronic stress is a significant risk factor for mental health
disorders, including anxiety, depression, and burnout. In severe cases,
unresolved stress can contribute to the development of post-traumatic stress
disorder (PTSD) or other psychiatric conditions.

Reproductive System
The reproductive system is also affected by stress due to its impact on
hormonal balance. In women, elevated stress levels can disrupt the
menstrual cycle, cause irregular periods, and increase the risk of infertility. In
men, chronic stress may reduce testosterone levels and sperm production,
impairing reproductive health. Furthermore, stress during pregnancy can
increase the likelihood of complications such as preterm birth or low birth
weight. Effective stress management, therefore, plays a crucial role in
maintaining reproductive health and improving the likelihood of healthy
conception and pregnancy outcomes.

Immune System
An additional area often affected by stress is the immune system. Short-term
stress can temporarily boost immune activity, preparing the body to respond
to potential injuries. However, chronic stress weakens immune defences,
making individuals more vulnerable to infections, slower wound healing, and
autoimmune disorders. The constant release of cortisol suppresses immune
cell activity, reducing the body’s ability to fight off illness effectively.

Stress Management Techniques

Jacobson’s Progressive Muscle Relaxation Technique
Jacobson’s Progressive Muscle Relaxation (PMR) is a therapeutic method that
emphasizes the deliberate tightening and subsequent relaxation of specific
muscle groups in a systematic sequence. This technique, also referred to as
progressive relaxation therapy, aims to foster a deeper awareness of bodily
sensations and to reduce stress-related physical tension. By consciously
engaging in cycles of tension and relaxation, individuals develop the ability
to recognize subtle differences between states of muscular strain and
calmness, thereby enhancing their capacity to manage stress and anxiety
effectively.

The method was originally developed in the 1920s by [Link] Jacobson,

an American physician and physiologist. He observed that patients suffering
from anxiety and psychosomatic complaints often exhibited persistent
muscular tension. Based on these findings, Dr. Jacobson proposed that
achieving muscular relaxation could, in turn, promote mental relaxation. His
work laid the foundation for modern relaxation therapies widely used in
clinical and non-clinical settings today.

The practice of PMR typically Involves tightening one muscle group at a time
—for example, clenching the fists, tensing the shoulders, or contracting the
legs—while keeping the rest of the body as relaxed as possible. After holding
the tension for a few seconds, the muscles are then released, allowing the
individual to experience a clear contrast between tension and relaxation.
This process is repeated across major muscle groups, generally starting from
the feet and working progressively upward to the face, or vice versa.
Beyond its immediate benefits in reducing physical tension, PMR has been
shown to improve psychological well-being. Regular practice can lower
physiological arousal by reducing heart rate, decreasing blood pressure, and
promoting deeper breathing patterns. It is particularly useful for individuals
dealing with stress, generalized anxiety disorder, insomnia, or psychosomatic
complaints such as headaches and digestive disturbances. In addition,
athletes, students, and professionals often utilize PMR to enhance
concentration, manage performance-related anxiety, and foster resilience
under pressure.

Moreover, progressive muscle relaxation can serve as a complementary

practice alongside other stress-management strategies such as mindfulness
meditation, deep-breathing exercises, and cognitive-behavioural therapy
(CBT). Its simplicity and accessibility make it suitable for both clinical
applications and self-help use, as it requires no equipment and can be
practiced almost anywhere.

Mindfulness-Based Therapy
Mindfulness-based therapy is a psychotherapeutic approach that integrates
mindfulness principles and practices into the treatment process. It is widely
applied in addressing various psychological conditions, including stress,
anxiety, depression, and substance use disorders. At its core, mindfulness
involves deliberately focusing attention on the present moment while
adopting a non-judgmental and accepting attitude toward one’s thoughts,
emotions, and bodily sensations. Through this practice, individuals cultivate
greater selfawareness and emotional regulation, enabling them to respond to
life’s challenges with composure and clarity rather than impulsivity or
avoidance.

One of the most influential models in this domain is Mindfulness-Based Stress

Reduction (MBSR), developed by Jon Kabat-Zinn in the late 1970s. MBSR
incorporates structured meditation practices, mindful breathing, and gentle
body awareness exercises to reduce stress and enhance well-being. Another
prominent intervention is Mindfulness-Based Cognitive Therapy (MBCT),
which integrates traditional cognitive-behavioural strategies with
mindfulness techniques. MBCT was specifically designed to prevent relapse
in individuals with recurrent depression, but its application has since
expanded to other mental health challenges. Yoga
Yoga, an ancient practice with origins in Indian philosophy, has long been
recognized as an effective method for reducing stress and promoting overall
well-being. Regular practice of yoga has been shown to lower blood pressure,
alleviate symptoms of anxiety and depression, and enhance both physical
and psychological health. Beyond its physical benefits—such as improved
flexibility, strength, and posture—yoga also fosters mental clarity, emotional
balance, and spiritual growth.

One of yoga’s most significant contributions to stress management lies in its

ability to regulate the body’s stress response. Through a combination of
physical postures (asanas), controlled breathing (pranayama), and
meditation, yoga activates the parasympathetic nervous system,
counteracting the body’s natural fight-or-flight response. This results in
decreased cortisol levels, reduced heart rate, and an overall sense of
relaxation.

Guided Imagery
Guided imagery is a relaxation and stress-management technique that uses
the imagination to evoke calming mental images, thereby promoting peace
and well-being. Unlike many other stress reduction practices, guided imagery
involves engaging all five senses to create a vivid mental experience.

To practice guided imagery, individuals are encouraged to find a quiet and

comfortable space, then visualize a person, place, or situation that evokes
feelings of safety, happiness, and relaxation. The imagined scene may vary
from person to person—it could be a serene beach, a mountain landscape, or
even a meaningful memory. The goal is to immerse oneself completely in the
imagery, paying attention to what can be seen, heard, touched, tasted, and
smelled. By fully engaging the senses, individuals can cultivate a state of
deep relaxation and emotional renewal.

Guided imagery has been found to reduce stress, lower blood pressure,
improve sleep, and enhance emotional resilience. It is especially useful for
individuals who struggle with anxiety, chronic pain, or post-traumatic stress,
as it provides a safe mental space for comfort and recovery.

Conscious Breathing
Conscious breathing, also referred to as mindful or deep breathing, is a
simple yet powerful technique for managing stress and enhancing mental
focus. During periods of stress, breathing often becomes shallow and rapid,
which can intensify anxiety and contribute to physical tension. By
intentionally slowing and deepening the breath, individuals can activate the
body’s relaxation response and restore balance to the nervous system. This
practice involves focusing attention on the rhythm of inhalation and
exhalation, allowing the breath to become steady, calm, and intentional.
Conscious breathing not only provides immediate relief from stress but also
offers long-term benefits. Studies indicate that deep, diaphragmatic
breathing helps regulate the autonomic nervous system, lower blood
pressure, and reduce levels of stress hormones such as cortisol. It is
particularly effective in managing stress-related conditions, including anxiety
disorders, depression, and posttraumatic stress disorder (PTSD).

Case Identification and Intervention

Objectives
To assess the effect of stress management technique (JPMR) on the stress
level of the participant experiencing psychological discomfort.
Demographic Details
Name : A.T.A

Age : 23

Sex : Male

Educational qualification: Undergraduate

Occupation : Event Schedule Manager

Socio-economic status : Middle class

Marital Status : Single

Chief complaints

•Sleep disturbance

•Fatigue

•Headache

•Body Pain

•Feeling of anger and anxiety

Case identification
Participant J.J, a 23-year-old male from a middle-class, undergraduate was
reported with chief complaints of sleep disturbance, fatigue, headache, body
pain, feeling of anger and anxiety, was administered with perceived stress
scale. Tool
Personal stress can be measured accurately using a variety of instruments
designed to assess individual stress levels. One of the most widely used tools
is the Perceived Stress Scale (PSS). The PSS, originally developed in 1983 by
Sheldon Cohen and his colleagues, is considered a classic stress assessment
instrument. Even today, it remains a popular tool for understanding how
different situations influence our feelings and perceived stress.

The scale include questions about a person’s feelings and thoughts during
the past month. For each item, individuals are asked to indicate how often
they experienced a certain feeling or thought. While some questions may
appear similar, each one is different and should be answered separately.

The most effective way to respond is to answer quickly and intuitively,

without trying to count the exact number of times a feeling occurred.
Instead, individuals should select the option that best reflects a reasonable
estimate of their experience. Overall, the Perceived Stress Scale is a widely
used and trusted tool for measuring psychological stress in individuals.

Scoring and Interpretation

The questions ask about feelings and thoughts during the last month. In each
case, respondents are asked how often they felt a certain way on a five-point
scale from “never” to “very often”. Answers are then scored as follow:

Never = 0, Almost never = 1, Sometimes = 2, Fairly often = 3, Very often =

4.

The PSS score of the participant is determined by following the below

directions:

• First, reverse your scores for questions 4,5,7 and 8. On these 4

questions, change the scores in the following manner:
0=4,1=3, 2=2, 3=1, 4=0
 • Now add up scores for each item to get a total. Individual scores on the
PSS can range from 0 to 40 with higher scores indicating higher
perceived stress.
• Scores ranging from 0-13 would be considered low stress.
• Scores ranging from 14-26 would be considered moderate stress.
• Scores ranging from 27-40 would be considered high perceived stress.
The Perceived Stress Scale is interesting and important because your
perception of what is happening in your life is most important. Consider the
idea that two individuals could have the exact same events and experiences
in their lives for the past month. Depending on their perception, total score
could put one of those individuals in the low stress category and the total
score could put the second person in the high stress category.

Reliability and Validity

Internal Consistency : The Perceived Stress Scale (PSS-10) demonstrates
strong internal consistency reliability, meaning that items within the scale
are highly correlated with each other. Studies have reported Cronbach’s
alpha values ranging from 0.79 for the total score to as high as 0.88 for the
perceived helplessness subscale and 0.79 for the perceived efficacy
subscale. Reviews across different populations, including adults and
university students (Lee, 2012), as well as adolescents in both the United
States (Kechter et al., 2019) and China (Liu et al., 2020), consistently support
its good internal consistency.

Test-Retest Reliability : The PSS-10 also shows good test-retest reliability,

reflecting its stability over time when the measured trait is not expected to
change. For example, one study reported an intraclass correlation coefficient
(ICC) of 0.91 for the total score—well above the recommended threshold of
0.75. Similarly, Lee (2012) found adequate stability in adult populations over
2-week and 4-week intervals.

Construct Validity : Construct validity refers to whether the PSS-10 measures

the theoretical construct of perceived stress. Factor analytic studies
consistently indicate that a two-factor model best represents the scale,
comprising Perceived Helplessness and Perceived SelfEfficacy. This structure
has been observed across diverse populations, including adults, university
students (Lee, 2012), Chinese adolescents (Liu et al., 2020), and American
adolescents (Kechter et al., 2019).
Convergent and Concurrent Validity : The PSS-10 also demonstrates good
convergent and concurrent validity. Convergent validity is supported by
findings that PSS-10 scores are positively associated with stressful life events
among adolescents (Liu et al., 2020). Concurrent validity has been
established through significant correlations with well-validated measures of
emotional outcomes. Specifically, the scale shows moderate to strong
positive associations with anxiety and depression across adult, university,
and adolescent samples (Lee, 2012; Liu et al., 2020; Sood et al., 2013).

Criterion Validity : Evidence of criterion validity comes from studies showing

that PSS-10 scores are strongly correlated with the mental health component
of the Medical Outcomes Study – Short Form 36. This indicates that the
measure effectively captures stress as it relates to overall health status.

Table shows the raw scores of Pre-test and Post-test

Pre-test 32
Score
Post-test 22
Score

Phase 1 Pre-Intervention
The perceived stress scale was administered to the participant. The
participant scored 32 which indicates that the participant has high stress.
Intervention
It was identified that the participant has high level of stress. Thus, JPMR was
introduced to the participant.

Administration
Session 1: The participant was scheduled for the first session of JPMR on
September 20th, 2025 at 11.00 a.m. with presenting complaints of sleep
disturbance, fatigue, headache, body pain, feeling of anger and anxiety. The
participant was given the following instruction:

Please relax while lying down on a firm bed or couch or sitting comfortably
on a chair with your head well supported. Loosen any tight clothing and be
free and comfortable. Keep your eyes closed. Avoid all sorts of thoughts and
distractions. Free your mind.

Now slowly take deep breaths. Inhale for 4 seconds, hold your breath for 4
seconds and slowly exhale through your mouth for 4 seconds. Feel your
abdomen rise as you fill your body with air, then slowly exhale through your
mouth. Repeat this procedure at least thrice.

During each part of the exercise, you are required to tense a specific muscle
group and hold it for a slow count of 5 seconds. Feel the tension for 5
seconds, then release the tension, relax by taking deep breaths inhaling
through the nose and exhaling through the mouth after each step and feel
the relaxation for 10 seconds. Try to keep all other muscles relaxed as you
exercise a specific muscle group. As you exercise from toe to head, observe
the changes like tightness in your muscle and the development of various
sensations. Keep your body loose and comfortable. Now let’s begin.

Bring your entire attention to your feet. Curl the toes tightly to feel the
tensing muscles of the foot of both feet. Hold this for 5 seconds. (Counting
slowly 1, 2, 3, 4 and 5) Notice the tension in your toes. Now release and relax
for 10 Seconds. Take a few deep breaths. We are going to repeat this exercise
for different parts of the body. Now point your feet down, pointing the toes
down toward the floor, producing tension in your calf muscles. Feel the
tension for 5 seconds. Now release and feel the relaxation for 10 seconds.

Point your toes toward your head. Feel the tension for 5 seconds. Release
and feel the relaxation for 10 seconds. Once again noticing that change from
moments of tension and moments of relaxation.

Now bring your attention to the thigh muscles. Point the toes upward toward
the ceiling, feeling the tension on the large muscles of the thighs. Hold that
for 5 seconds and when you’re ready, begin to release and relax for 10
seconds.

Now bring attention to the buttocks, tightening the muscles of the buttocks
as you sit on the chair. Once again, holding this for 5 seconds, feeling the
tension of the buttock’s muscles. Now release, take deep breaths and gently
relax for 10 seconds.

Now bring your attention to the belly, to the muscles of the abdomen and
tensing these muscles as if you are bringing your belly button in, pushing
your belly button in toward the spine. Hold it in for 5 seconds, release and
gently relax for 10 seconds.
Bring attention to your back. Arch your back away from the chair. Feel the
tension for 5 seconds. Release and feel the relaxation for 10 seconds.
[Link], tighten your chest by taking a deep breath and hold it. Feel the
tension in your chest as you fill your lungs with air. Hold it for 5 seconds. Now
relax and slowly breathe out. Feel the relaxation for 10 seconds.

Now focusing on the hands. Clench each fist separately (left and right) and
squeeze tightly. Feel the tension in your fist and forearm for 5 seconds. Now
release the fist, relax and feel the relaxation for 10 seconds.

Now, working up to the arms. Keep both hands relaxed and bring the lower
arms (both left and right) toward the upper arms, pulling the forearms up
towards the upper arms, tightening the biceps. Feel this tension for 5
seconds, release the arm and relax for 10 seconds.

Similarly, straighten both left and right arms and tense the triceps leaving
the lower arms supported by the chair with the hands relaxed, feel the
tension for 5 seconds. Release the arm, relax and feel the relaxation for 10
seconds. Working our way up to the shoulders, a place where we tend to hold
a hold of tension. Shrug your shoulders up towards your ears, squeezing
them up as tightly as possible. Hold this tension for 5 seconds, release and
relax for 10 seconds.

Now bring your focus on our neck. Push your head back as far as it will go
against the chair and feel this tension for 5 seconds. Bring the head back to
its position, relax and feel the relaxation for 10 seconds. Bring the head down
and press your chin down onto your chest and hold the tension for 5
seconds. Bring the head to its position, relax and feel the relaxation for 10
seconds.

And finally, bringing attention to the face and mouth. Focus on your facial
muscles. Wrinkle your forehead, try to make your eyebrows touch the
hairline which produces tension. Feel this tension for 5 seconds. Release the
eyebrows, relax and feel the relaxation for 10 seconds.

Now squeeze your eyes as tightly as possible, holding them shut tight. Feel
the tension around your eyes. At the same time, wrinkle your nose. Notice
the tension around your eyes, nose and upper cheeks. Hold this for 5
seconds. Release the tension around your eyes and nose and relax for 10
seconds. Tense the jaw by biting the teeth together, feel the tension in the
jaw muscles for 5 seconds. Release, relax and feel relaxation for 10 seconds.

Now, press the tongue hard and flat against the roof of your mouth while
pursing your lips, notice tension in your throat and feel it for 5 seconds.
Release, relax and feel relaxation for 10 seconds. You have done a great job
going through this exercise. Keep your eyes closed and continue to take
some slow easy breaths.

Let yourself be in that relaxed position for a while. For the next few moments
just notice what your body feels like and enjoy the success you’ve had in
being able to relax your body. Keep that feeling with you throughout the day
and remember how good it can feel to be relaxed in your body. After a few
seconds, take your own time and slowly open your eyes. Now, feel the
renewed energy and feel refreshed.

After the first session the participant reported that it was difficult to
concentrate on specific body parts and found it challenging first. It was
observed that the participant had trouble understanding the procedure.

Session 2: The second session was conducted on 21 st September 2025 at

4:00 pm. The same procedure was repeated.

After the second session the participant reported feeling exhausted and
release in muscle tension. It was observed that the participant had active
engagement in the procedure.

Session 3: The third session was conducted on 22 nd September 2025 at

6:35 p.m. The same procedure was repeated.

After the third session the participant reported that he can sense a significant
change and the exercise felt much more manageable compared to previous
sessions. It was observed that the participant exhibited focus and responded
positively.

Session 4: The fourth session was conducted on 23 rd Sep 2025 at 7:00 a.m.
The same procedure was repeated.

After the session, the participant reported that he sleeps more peacefully and
able to handle situations more efficiently. It was observed that the participant
was more peaceful and carried out the procedure easily.

Session 5: The fifth session was conducted on 24 th September 2025 at 7:00

pm. The same procedure was repeated.

After the session, the participant reported that he feels calmer and more
composed. It was observed that participant was improving and decreased
stress level than before.

Session 6: The last session was conducted on 25 th September 2025 at 7.30

p.m. The same procedure was repeated.
After the last session, the participant reported that he had improved sleep
quality, better control over anger and anxiety to some extent and physically
relaxed. It was observed that participant could manage stress more easily
after the session.

Phase 2: Post Intervention

After the intervention, the participant was administered again with the
Perceived Stress Scale and the score were found to be 22. It was interpreted
that the participant had a moderate level of stress. This score indicated that
the intervention had a noticeable impact on reducing stress.

Conclusion
A.T.A, a 23-year-old male from a middle-class, undergraduate was reported
with chief complaints of sleep disturbance, fatigue, headache, body pain,
feeling of anger and anxiety, was administered with perceived stress scale
and got the score 32 which indicate high stress level. Therefore, he was
administered JPMR for 6 days.

A detailed analysis of the participant’s scores across the Pre-Intervention

and PostIntervention phases demonstrates a clear decline in stress levels.
This decrease is especially apparent when compared with the baseline
assessment obtained through the Perceived Stress Scale during the Pre-
Intervention stage. The marked reduction In stress strongly suggests that
Jacobson’s Progressive Muscle Relaxation (JPMR) exerted a positive and
meaningful influence on the participant. These findings emphasize the
effectiveness of JPMR in alleviating stress and point to its potential role in
promoting overall mental health and well-being.

References
American Psychological Association. (n.d.). Stress management.

[Link]

Khatri, S. M., Singaravelan, R. M., & Romi, H. N. (2012). Effectiveness of

Jacobson’s
 Relaxation Technique in Hypertension. International Journal of Health
Sciences and Research, DOI:10.13140/RG.2.2.29833.08805