How to relax yourself when you talk endlessly about your nervousness and anxiety? Wu Jiashuo, a full-time clinical psychologist at Chang Gung Memorial Hospital, said that "gradual muscle relaxation method" should be adopted to give it a try! With simple movements, let the muscles of the body tighten first, then relax, and gradually adjust the mood, you can achieve the effect of anti-anxiety! Progressive muscle relaxation method is to use a series of actions to make muscles tighten first and then relax, so as to achieve the effect of relaxing muscles and relieving anxiety. Progressive muscle relaxation has 14 movements. This paper briefly introduces one or four hand movements, which are suitable for people who often work with their hands and often have sore shoulders and necks, such as office workers who often sit at their desks. The action instructions are as follows: 1. Fist-making: Make a fist with both hands, feel the whole palm full of tension, then slowly relax, easily put your hand in a comfortable position on your leg, and then feel the muscles relax. 2. Push your hands flat: raise your hands to a horizontal position, with your fingertips facing upwards, push your palms hard to feel the tightness of your forearms, then slowly put your hands back on your thighs and feel the relaxation of your muscles. 3. Double elbow clamp: put your palms close to your ears, elbows inward, feel the tension of the "upper arm", then slowly put your hands back on your thighs, and then feel the relaxation of your muscles. 4. Shrugging hard: Lift the "shoulder" hard to shrug, imagine that the shoulder is close to the ear, feel the whole shoulder full of tension, and then slowly put it down to release all the tension on the shoulder. Wu Jiashuo, a psychologist, said that the above actions are suitable for people who often work by hand and often have sore shoulders and necks, such as office workers who sit at their desks for a long time; Let your hands contract hard first and then let go, which can make your muscles more relaxed! For more information, please go to the fans group of sleep management professionals for graphic creation: talkative expert consultation: Wu Jiashuo, chairman of Taiwan Province Mental Health Development Association and full-time clinical psychologist of Chang Gung Memorial Hospital, wants to see the latest daily health information? Please go to the talkative fan group.