Patient Resources

Guided Relaxation Exercises

Progressive muscle relaxation (PMR) is an anxiety-reduction technique first introduced by American physician Edmund Jacobson in the 1930s. The technique involves alternating tension and relaxation in all of the body’s major muscle groups. The following exercises are based on Jacobson’s relaxation techniques.

Active Muscle Relaxation
Passive Muscle Relaxation

Relajación muscular activa
Relajación muscular pasiva

The following video will teach you how to perform a “one-moment meditation”

- click here

The following video will provides soothing imagery and music to help you fall asleep

- click here

Free Mental Health Apps

These are useful apps to help you with your mental health

Breathe2Relax is a portable stress management tool which provides detailed information on the effects of stress on the body and instructions and practice exercises to help users learn the stress management skill called diaphragmatic breathing. Breathing exercises have been documented to decrease the body’s ‘fight-or-flight’ (stress) response, and help with mood stabilization, anger control, and anxiety management. The app is available for free on both iOS and Android devices

- click for iOS | click for Android

PTSD Coach was designed for those who have, or may have, posttraumatic stress disorder (PTSD). This app provides you with education about PTSD, information about professional care, a self-assessment for PTSD, opportunities to find support, and tools that can help you manage the stresses of daily life with PTSD. Tools range from relaxation skills and positive self-talk to anger management and other common self-help strategies. You can customize tools based on your preferences and can integrate your own contacts, photos, and music. This app can be used by people who are in treatment as well as those who are not. PTSD Coach was created by VA’s National Center for PTSD and DoD’s National Center for Telehealth & Technology. The app is available for free on both iOS and Android devices

- click for iOS | click for Android

Self-help for Anxiety Management (SAM) is a friendly app that offers a range of self-help methods for people who are serious about learning to manage their anxiety. SAM has been developed by a university team of psychologists, computer scientists and student users. Established methods of self-help have been combined with high standards of usability to provide an engaging, flexible, and practical resource. The app is available for free on both iOS and Android devices

- click for iOS | click for Android