Exam Pass Notes

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Key Takeaways

• Stress commonly appears as muscle tension, shallow breathing, clenched hands, a tight jaw, headaches or fatigue.
• Progressive Muscle Relaxation (PMR) uses gentle cycles of tensing then releasing muscle groups to raise body awareness and reduce tension.
• Guided imagery can aid calm and focus; offer it as optional and stop if it increases discomfort.
• Short resets - for example dropping the shoulders, lengthening the out-breath or releasing the jaw - can be used between care tasks.
• Relaxation techniques supplement but do not replace safe staffing, breaks, equipment, supervision or workplace risk controls.

PMR Basics

• Practice PMR only when you are in a safe moment away from direct care duties.
• Gently tense then release groups such as the hands, shoulders, jaw, legs and feet.
• Avoid areas that are painful, injured or medically vulnerable.
• Notice the contrast between holding tension and letting it go.

Quick Reset Examples

• Take one deliberately longer out-breath.
• Drop the shoulders and soften the jaw.
• Relax your hands before starting documentation or a conversation.
• Plant your feet on the floor and plan the next safe step.