Progressive muscle relaxation

Sit down comfortably with both feet on the ground. Don’t cross your arms or legs. I suggest doing this while it’s quiet in the room.

Tense the muscles in your feet, as hard as you can, for example by trying to grip the floor with your toes. Do this for 10 seconds, then relax for just as long. You may want to wiggle your toes to relax them faster.

Move on to tensing your calves, possibly by planting your feet firmly in the ground and pulling them towards you, without actually letting the feet move. Do this for 10 seconds, then relax for 10 seconds.

Move on to your thighs, by pressing your knees together, as hard as you can. 10 seconds, then relax.

Next clench your buttocks, 15 seconds, as this tends to be a stronger muscle, then relax again.

Time to tense your stomach, and you will do this in two ways. First suck in your stomach, as hard as you can, for 10 seconds. Then relax and take a deep breath with your stomach. Then push your stomach outward as hard as you can and making it as big as you can. Then relax again and take another deep breath.

Clench your fists for ten seconds, then relax.

Tense your lower arms (which is a bit tricky but doable). My recommended way is to stretch out your arms, palms upwards, and straightening your elbows. Then bend your wrists inwards, towards your lower arm, which will likely make you bend your elbows. Try to simultaneously bend the wrists and straighten the elbows and you’ll feel your lower arm tensing. 10 seconds tensing, then 10 seconds relaxing.

Tense your upper arms much like you did the thighs, by putting your palms together in front of your stomach and press them together as hard as you can for 10 seconds, then relx.

Tense your upper chest, in the way that works best for you. I suggest trying to scrunch your upper body together with your arms but find the way that best suits you. 10 and 10 seconds again.

Now tense your upper back by trying to push your shoulderblades together behind your back. 10 and 10 seconds.

The second to last step is to tense the muscles in your neck. If you’re not familiar with how to do that, try pushing your head to the side with your hands but resist with your neck muscles. 10 and 10 seconds

Be aware that after this last step you may feel lightheaded and dizzy, but that sensation passes quickly, in less than 30 seconds. So lastly, close your eyes and tense up every muscle you can find in your face: forehead, eyebrows, eyelids, nose, lips, cheek and whatever other muscles you find control of. Essentially one big and intense grimace for 10 seconds. Then relax and take a few deep breaths and hopefully you’ll immediately experience a bit less stress.