Progressive muscle relaxation (PMR) involves tightening and relaxing your muscles in a particular order. This process can help you notice if you have tension in your muscles and then let that tension go. Releasing tension in your body can help you feel calmer.

The idea is to tense and release every part of your body, starting at your feet and ending with your head. You tense each muscle group and hold it for about 5 seconds. Then you breathe out as you let your muscles relax for 10 to 20 seconds, before you move on to the next muscle group.

Try following the steps below:

1. Pull your toes up slightly, towards your shins. Hold, then release.
2. Press your heels into the floor. Hold, then release.
3. Work up your body, tensing and releasing different muscles in turn – thighs, bottom, tummy and so on.
4. Don't forget your arms and hands.
5. When you get to your head, try to clench and release your teeth, purse and release your lips, press your tongue to the roof of your mouth and release, screw up your eyes and release, and finally frown lightly and release.