Exercise 3: Progressive Muscle Relaxation (Freeze or Faint Response)

Progressive Muscle Relaxation helps you manage the freeze or faint response by releasing tension from your muscles and promoting relaxation. It's particularly helpful when you're feeling emotionally disconnected or low in energy, such as after a long day of advocacy work or when you need to unwind before bed.

1. Find a comfortable position, either sitting or lying down.
2. Take a few deep breaths, focusing on the sensation of your breath as it enters and leaves your body.
3. Starting with your feet, tense your muscles for a few seconds, then release the tension as you exhale.
4. Continue to tense and relax each muscle group in your body, moving from your feet to your calves, thighs, hips, abdomen, chest, arms, hands, neck, and face.
5. When you've completed the exercise, take a few more deep breaths and enjoy the feeling of relaxation throughout your body.