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	<title>panic attack help Archives - Evaluations With Dr. Liz</title>
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	<description>Immigration Evaluations, Adult Autism Evaluations</description>
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	<title>panic attack help Archives - Evaluations With Dr. Liz</title>
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		<title>T Stands for Trafficking</title>
		<link>https://drlizevaluations.com/t-stands-for-trafficking/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=t-stands-for-trafficking</link>
		
		<dc:creator><![CDATA[Dr. Liz]]></dc:creator>
		<pubDate>Mon, 25 Sep 2023 16:29:24 +0000</pubDate>
				<category><![CDATA[Immigration Evaluations]]></category>
		<category><![CDATA[Florida]]></category>
		<category><![CDATA[hardship evaluations for immigration]]></category>
		<category><![CDATA[Immigration Evaluation]]></category>
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		<category><![CDATA[immigration evaluation therapist]]></category>
		<category><![CDATA[immigration hardship evaluation near me]]></category>
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		<category><![CDATA[immigration psychological evaluation]]></category>
		<category><![CDATA[immigration psychologist]]></category>
		<category><![CDATA[immigration US]]></category>
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		<category><![CDATA[natural anxiety relief]]></category>
		<category><![CDATA[panic attack help]]></category>
		<category><![CDATA[psychological evaluation for vawa]]></category>
		<category><![CDATA[unlawful presence]]></category>
		<category><![CDATA[unlawful presence waiver]]></category>
		<category><![CDATA[waiver immigration immigrants]]></category>
		<guid isPermaLink="false">https://drlizevaluations.com/?p=812</guid>

					<description><![CDATA[<p>The T-Visa waiver for your Immigration Application is for Human Trafficking Obtaining a T-Visa, which is designed for victims of human trafficking, may require an evaluation as part of the immigration waiver process. The T-Visa evaluation typically aims to establish the eligibility of the victim and the need for the waiver based on the extent [&#8230;]</p>
<p>The post <a href="https://drlizevaluations.com/t-stands-for-trafficking/">T Stands for Trafficking</a> appeared first on <a href="https://drlizevaluations.com">Evaluations With Dr. Liz</a>.</p>
]]></description>
										<content:encoded><![CDATA[<h1>The T-Visa waiver for your Immigration Application is for Human Trafficking</h1>
<p><img fetchpriority="high" decoding="async" class="size-medium wp-image-814 alignleft" src="https://drlizevaluations.com/wp-content/uploads/T-Visa-Human-Trafficking-Immigration-Waiver-Evaluation-pexels-jens-mahnke-1023016-300x169.jpg" alt="T-Visa Human Trafficking Immigration Waiver Evaluation" width="300" height="169" srcset="https://drlizevaluations.com/wp-content/uploads/T-Visa-Human-Trafficking-Immigration-Waiver-Evaluation-pexels-jens-mahnke-1023016-300x169.jpg 300w, https://drlizevaluations.com/wp-content/uploads/T-Visa-Human-Trafficking-Immigration-Waiver-Evaluation-pexels-jens-mahnke-1023016.jpg 640w" sizes="(max-width: 300px) 100vw, 300px" />Obtaining a T-Visa, which is designed for victims of human trafficking, may require an evaluation as part of the immigration waiver process.</p>
<p>The T-Visa evaluation typically aims to establish the eligibility of the victim and the need for the waiver based on the extent of the victim&#8217;s physical or emotional trauma.</p>
<p>Here&#8217;s how an evaluation can be beneficial for a T-Visa immigration waiver:</p>
<h3><strong>Establishing Eligibility</strong></h3>
<p>The T-Visa evaluation helps establish that the individual is indeed a victim of human trafficking as defined by the law. This involves documenting the circumstances of the trafficking, such as coercion, fraud, or force used against the victim. A thorough evaluation can provide essential evidence to support the victim&#8217;s claim of trafficking.</p>
<h3><strong>Assessing Trauma and Harm</strong></h3>
<p>An evaluation can assess the physical and emotional trauma suffered by the victim as a result of the trafficking experience. This can include documentation of injuries, psychological assessments, and interviews with mental health professionals to demonstrate the extent of the harm suffered.</p>
<h3><strong>Demonstrating Cooperation</strong></h3>
<p>One of the key requirements for a T-Visa is the victim&#8217;s willingness to cooperate with law enforcement in the investigation and prosecution of the traffickers. The evaluation can provide evidence that the victim has been cooperative and has assisted law enforcement agencies in their efforts to combat human trafficking.</p>
<p><strong>Expert Evaluation</strong></p>
<p>Expert opinions can carry significant weight in immigration proceedings. When you have an evaluation from a professional, such as a psychologist, social worker, or licensed mental health counselor it provides a credible assessment of the victim&#8217;s condition and the impact of trafficking on their life.</p>
<h3><strong>Legal Assistance</strong></h3>
<p>If you&#8217;re seeking a T-Visa, it&#8217;s crucial to work with experienced immigration attorneys or organizations specializing in human trafficking issues when pursuing a T-Visa. They can help coordinate the evaluation process, ensure all necessary documentation is prepared, and provide legal guidance throughout the application process.</p>
<p>Always check with your immigration lawyer whether a psychological evaluation is appropriate for your case. If so, it can serve as a powerful tool to present a compelling case for allowing an individual to remain in the United States.</p>
<p><img decoding="async" class="alignleft wp-image-6036 size-medium" src="https://drlizhypnosis.com/wp-content/uploads/Dr-Liz-Bonet-Hypnotherapist-Headshot-Croppedpurple.jpg" alt="Dr Liz Bonet Headshot Hypnotherapist Hypnosis" width="240" height="300" />Just a reminder that I do <a href="https://drlizevaluations.com/services/adult-autism-evaluations/">Immigration Evaluations</a> for residents of Florida. Grab your Free Consultation with me to get the deets on working together (the how, the when, the where, and the how much).</p>
<p><a class="acuity-embed-button" style="background: #61b7b8; color: #fff; padding: 8px 12px; border: 0px; -webkit-box-shadow: 0 -2px 0 rgba(0,0,0,0.15) inset; -moz-box-shadow: 0 -2px 0 rgba(0,0,0,0.15) inset; box-shadow: 0 -2px 0 rgba(0,0,0,0.15) inset; border-radius: 4px; text-decoration: none; display: inline-block;" href="https://app.acuityscheduling.com/schedule.php?owner=12843052" target="_blank" rel="noopener">Schedule Appointment</a><script src="https://embed.acuityscheduling.com/embed/button/12843052.js" async></script></p>
<p>Peace and Health,<br />
Dr. Liz</p>
<p>The post <a href="https://drlizevaluations.com/t-stands-for-trafficking/">T Stands for Trafficking</a> appeared first on <a href="https://drlizevaluations.com">Evaluations With Dr. Liz</a>.</p>
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		<title>Have you been the victim of a crime by a US citizen? Take a look at the U-Visa</title>
		<link>https://drlizevaluations.com/have-you-been-the-victim-of-a-crime-by-a-us-citizen-take-a-look-at-the-u-visa/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=have-you-been-the-victim-of-a-crime-by-a-us-citizen-take-a-look-at-the-u-visa</link>
		
		<dc:creator><![CDATA[Dr. Liz]]></dc:creator>
		<pubDate>Mon, 18 Sep 2023 16:18:21 +0000</pubDate>
				<category><![CDATA[Immigration Evaluations]]></category>
		<category><![CDATA[Florida]]></category>
		<category><![CDATA[Immigration Evaluation]]></category>
		<category><![CDATA[Immigration waiver]]></category>
		<category><![CDATA[panic attack help]]></category>
		<guid isPermaLink="false">https://drlizevaluations.com/?p=807</guid>

					<description><![CDATA[<p>Have you been the victim of a crime by a US citizen? Take a look at the U-Visa. Most immigrants want nothing to do with the police, fearing deportation even if they are the one the crime is committed against. But there are some cases when it could be to your benefit to report a [&#8230;]</p>
<p>The post <a href="https://drlizevaluations.com/have-you-been-the-victim-of-a-crime-by-a-us-citizen-take-a-look-at-the-u-visa/">Have you been the victim of a crime by a US citizen? Take a look at the U-Visa</a> appeared first on <a href="https://drlizevaluations.com">Evaluations With Dr. Liz</a>.</p>
]]></description>
										<content:encoded><![CDATA[<h1>Have you been the victim of a crime by a US citizen? Take a look at the U-Visa.</h1>
<p><img decoding="async" class="size-medium wp-image-809 alignleft" src="https://drlizevaluations.com/wp-content/uploads/U-Visa-Evaluation-Immigration-Waiver-pexels-kindel-media-7714795-300x200.jpg" alt="U-Visa-Evaluation-Immigration-Waiver-pexels-kindel-media-7714795" width="300" height="200" srcset="https://drlizevaluations.com/wp-content/uploads/U-Visa-Evaluation-Immigration-Waiver-pexels-kindel-media-7714795-300x200.jpg 300w, https://drlizevaluations.com/wp-content/uploads/U-Visa-Evaluation-Immigration-Waiver-pexels-kindel-media-7714795.jpg 640w" sizes="(max-width: 300px) 100vw, 300px" />Most immigrants want nothing to do with the police, fearing deportation even if they are the one the crime is committed against.</p>
<p>But there are some cases when it could be to your benefit to report a crime when you&#8217;ve been a victim of one.</p>
<p>If you&#8217;re an immigrant to the United States and you&#8217;ve been the victim of a crime by a US citizen, you may be eligible to apply for a U-Visa.</p>
<p>The U-Visa is available to victims of certain crimes who have suffered mental or physical abuse.</p>
<p>That&#8217;s where an evaluation comes in. It can help provide evidence for your case that you did suffer mental or physical abuse and may be currently still suffering from the fallout of the crime committed.</p>
<h3>Let&#8217;s look at an example</h3>
<p>I did an evaluation for a person brought to the United States to work for a company. He thought everything was above board and trusted the owner of the company. The owner delayed and delayed on his paperwork and also mistreated him severely to the point of emotional abuse.</p>
<p>The owner threatened him constantly, had him work hours without pay, controlled where he lived and where he went, and put him down. That&#8217;s the short list of what they did. The complete list is very long!</p>
<h2>To be eligible for a U-Visa</h2>
<p>An individual must meet several requirements and go through an evaluation process to be eligible for a U-Visa.</p>
<ol>
<li>You must be the victim of a qualifying crime that occurred in the United States or violated U.S. laws.</li>
<li>You must have suffered substantial physical or mental abuse as a result of the crime.</li>
<li>You must possess information about the crime.</li>
<li>You must be willing to cooperate with law enforcement agencies in the investigation and prosecution of the crime.</li>
</ol>
<p>That last one is important! You must be willing to cooperate with law enforcement. Some people have reported the crime already. In that case, you would need a copy of the report for your lawyer.</p>
<p>Sometimes someone needs to report the crime. Consult with your lawyer about the best way to proceed with reporting it.</p>
<h3><strong>Filing a U-Visa Petition</strong></h3>
<p>To start the U-Visa evaluation process, you must file a U-Visa petition (Form I-918, Petition for U Nonimmigrant Status) with U.S. Citizenship and Immigration Services (USCIS). You can do this either on your own or through an authorized representative.</p>
<h3><strong>Law Enforcement Certification</strong></h3>
<p>Along with the U-Visa petition, you need to obtain a certification from a law enforcement agency that confirms your willingness to assist in the investigation or prosecution of the crime. This certification is known as the &#8220;U-Visa Law Enforcement Certification&#8221; (Form I-918, Supplement B).</p>
<h3><strong>Application Processing</strong></h3>
<p>After USCIS receives your U-Visa petition and supporting documents, they will review your case. If you meet the eligibility criteria and there are U-Visas available (the U-Visa cap is 10,000 per fiscal year), your petition may be approved.</p>
<h3><strong>Adjustment of Status</strong></h3>
<p>Once your U-Visa petition is approved, you can apply for lawful permanent resident (LPR) status (a green card). This step is optional, but it allows U-Visa holders to become permanent residents after meeting certain requirements.</p>
<h3><strong>Derivative U-Visas</strong></h3>
<p>Certain family members of U-Visa applicants may also be eligible for derivative U-Visas, including spouses, children, and, in some cases, parents.</p>
<h3><strong>Work Authorization</strong></h3>
<p>U-Visa recipients are eligible for work authorization (Employment Authorization Document or EAD) while their U-Visa application is pending.</p>
<p>It&#8217;s important to consult with an immigration attorney or an accredited representative to guide you through the U-Visa application process, as it can be complex, and they can help ensure that you meet all the necessary requirements and deadlines.</p>
<p>It&#8217;s essential to check the most current USCIS guidelines and forms.</p>
<p>Always check with your immigration lawyer whether a psychological evaluation is appropriate for your case. If so, it can serve as a powerful tool to present a compelling case for allowing an individual to remain in the United States.</p>
<p><img decoding="async" class="alignleft wp-image-6036 size-medium" src="https://drlizhypnosis.com/wp-content/uploads/Dr-Liz-Bonet-Hypnotherapist-Headshot-Croppedpurple.jpg" alt="Dr Liz Bonet Headshot Hypnotherapist Hypnosis" width="240" height="300" />Just a reminder that I do <a href="https://drlizevaluations.com/services/adult-autism-evaluations/">Immigration Evaluations</a> for residents of Florida. Grab your Free Consultation with me to get the deets on working together (the how, the when, the where, and the how much).</p>
<p><a class="acuity-embed-button" style="background: #61b7b8; color: #fff; padding: 8px 12px; border: 0px; -webkit-box-shadow: 0 -2px 0 rgba(0,0,0,0.15) inset; -moz-box-shadow: 0 -2px 0 rgba(0,0,0,0.15) inset; box-shadow: 0 -2px 0 rgba(0,0,0,0.15) inset; border-radius: 4px; text-decoration: none; display: inline-block;" href="https://app.acuityscheduling.com/schedule.php?owner=12843052" target="_blank" rel="noopener">Schedule Appointment</a><script src="https://embed.acuityscheduling.com/embed/button/12843052.js" async></script></p>
<p>Peace and Health,<br />
Dr. Liz</p>
<p>The post <a href="https://drlizevaluations.com/have-you-been-the-victim-of-a-crime-by-a-us-citizen-take-a-look-at-the-u-visa/">Have you been the victim of a crime by a US citizen? Take a look at the U-Visa</a> appeared first on <a href="https://drlizevaluations.com">Evaluations With Dr. Liz</a>.</p>
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		<title>How to seek help with your immigration application if you&#8217;re being abused &#8211; VAWA</title>
		<link>https://drlizevaluations.com/how-to-seek-help-with-your-immigration-application-if-youre-being-abused-vawa/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=how-to-seek-help-with-your-immigration-application-if-youre-being-abused-vawa</link>
		
		<dc:creator><![CDATA[Dr. Liz]]></dc:creator>
		<pubDate>Sun, 10 Sep 2023 20:59:42 +0000</pubDate>
				<category><![CDATA[Immigration Evaluations]]></category>
		<category><![CDATA[Immigration Evaluation]]></category>
		<category><![CDATA[Immigration waiver]]></category>
		<category><![CDATA[panic attack help]]></category>
		<category><![CDATA[reduce anxiety]]></category>
		<category><![CDATA[VAWA waiver]]></category>
		<guid isPermaLink="false">https://drlizevaluations.com/?p=799</guid>

					<description><![CDATA[<p>How to seek help with your immigration application if you&#8217;re being abused. VAWA The Violence Against Women Act (VAWA) evaluation is a critical component of U.S. immigration policy aimed at protecting victims of domestic violence, sexual assault, and other forms of abuse who are immigrants or non-citizen residents of the United States. VAWA was originally [&#8230;]</p>
<p>The post <a href="https://drlizevaluations.com/how-to-seek-help-with-your-immigration-application-if-youre-being-abused-vawa/">How to seek help with your immigration application if you&#8217;re being abused &#8211; VAWA</a> appeared first on <a href="https://drlizevaluations.com">Evaluations With Dr. Liz</a>.</p>
]]></description>
										<content:encoded><![CDATA[<h1>How to seek help with your immigration application if you&#8217;re being abused. VAWA</h1>
<p><img loading="lazy" decoding="async" class="size-medium wp-image-800 alignleft" src="https://drlizevaluations.com/wp-content/uploads/abused-person-pexels-rdne-stock-project-6003303-200x300.jpg" alt="How to seek help with your immigration application if you're being abused. VAWA" width="200" height="300" srcset="https://drlizevaluations.com/wp-content/uploads/abused-person-pexels-rdne-stock-project-6003303-200x300.jpg 200w, https://drlizevaluations.com/wp-content/uploads/abused-person-pexels-rdne-stock-project-6003303.jpg 640w" sizes="(max-width: 200px) 100vw, 200px" />The Violence Against Women Act (VAWA) evaluation is a critical component of U.S. immigration policy aimed at protecting victims of domestic violence, sexual assault, and other forms of abuse who are immigrants or non-citizen residents of the United States.</p>
<p>VAWA was originally enacted in 1994 and has been reauthorized several times since then.</p>
<p>One of the key provisions of VAWA is that it allows certain abused immigrants to self-petition for lawful permanent residency without relying on their abusive U.S. citizen or lawful permanent resident spouses or family members to sponsor them.</p>
<p><strong>It does not apply to just people who identify as women. It applies to all domestic partnerships &#8211; queer relationships, heterosexual partners, trans partnerships. And it applies to relationships that are not romantic. For example, your brother is abusing you while you seek legal status. </strong></p>
<p>In essence, the United States believes that if you have been abused by a United States citizen or a lawful permanent resident, then you have the right to stay in the country without having to depend on them for your application for legal status. It allows you to seek a specific waiver for your immigration application.</p>
<h2><strong>Here are the reasons why a VAWA evaluation is important for immigration:</strong></h2>
<h3><strong>Protection for Victims</strong></h3>
<p>Many immigrants, particularly women, may find themselves in abusive relationships with U.S. citizen or lawful permanent resident spouses or family members. These victims might fear reporting the abuse or leaving the abusive situation due to concerns about their immigration status. VAWA provides a mechanism for them to seek protection and immigration relief independently of their abuser.</p>
<h3><strong>Independence</strong></h3>
<p>VAWA allows victims of abuse to self-petition for immigration benefits. This means they don&#8217;t need the support or sponsorship of the abusive family member to obtain legal status. This is crucial because often, abusers may use the victim&#8217;s lack of immigration status as a tool to maintain control and power over them.</p>
<h3><strong>Confidentiality</strong></h3>
<p>VAWA provisions allow for the confidentiality of victim information during the immigration process. This is important because victims might fear retaliation from their abusers if their intent to gain legal status is known.</p>
<h3><strong>Verification</strong></h3>
<p>No one wants to be accused of lying for their personal benefit. The VAWA evaluation process involves demonstrating and documenting the authenticity of your abuse claims. The evaluator will use questionnaires and a formal assessment process to document and assess your abuse.</p>
<h3><strong>Family Access</strong></h3>
<p>The VAWA waiver if it&#8217;s granted allows qualifying family members of the abused individual to also apply for immigration benefits. This is an important provision as it can help protect any children who may be suffering due to the abusive environment.</p>
<h3><strong>Access to Services</strong></h3>
<p>Through VAWA, victims of abuse has the right to access certain social services, legal aid, and support networks that can aid in their recovery and rebuilding process.</p>
<h3><strong>Human Rights and Dignity</strong></h3>
<p>Providing immigration relief through VAWA aligns with the principles of human rights and human dignity. It acknowledges that no one should suffer abuse or stay in an abusive situation due to immigration status concerns. It also sends a strong message that abuse will not be tolerated in the United States.</p>
<p>In essence, the VAWA evaluation is designed to provide a path to immigration relief for victims of abuse. It recognizes the vulnerabilities faced by immigrants who are victims of violence and aims to empower them to seek safety and security without being tied to their abusers for immigration status. \</p>
<p><strong>You&#8217;re able to leave your abuser without fear that you immigration and legal status is at risk in the United States.</strong></p>
<p>Always check with your immigration lawyer whether a psychological evaluation is appropriate for your case. If so, it can serve as a powerful tool to present a compelling case for allowing an individual to remain in a country.</p>
<p><img decoding="async" class="alignleft wp-image-6036 size-medium" src="https://drlizhypnosis.com/wp-content/uploads/Dr-Liz-Bonet-Hypnotherapist-Headshot-Croppedpurple.jpg" alt="Dr Liz Bonet Headshot Hypnotherapist Hypnosis" width="240" height="300" />Just a reminder that I do <a href="https://drlizevaluations.com/services/adult-autism-evaluations/">Immigration Evaluations</a> for residents of Florida. Grab your Free Consultation with me to get the deets on working together (the how, the when, the where, and the how much).</p>
<p><a class="acuity-embed-button" style="background: #61b7b8; color: #fff; padding: 8px 12px; border: 0px; -webkit-box-shadow: 0 -2px 0 rgba(0,0,0,0.15) inset; -moz-box-shadow: 0 -2px 0 rgba(0,0,0,0.15) inset; box-shadow: 0 -2px 0 rgba(0,0,0,0.15) inset; border-radius: 4px; text-decoration: none; display: inline-block;" href="https://app.acuityscheduling.com/schedule.php?owner=12843052" target="_blank" rel="noopener">Schedule Appointment</a><script src="https://embed.acuityscheduling.com/embed/button/12843052.js" async></script></p>
<p>Peace and Health,<br />
Dr. Liz</p>
<p>The post <a href="https://drlizevaluations.com/how-to-seek-help-with-your-immigration-application-if-youre-being-abused-vawa/">How to seek help with your immigration application if you&#8217;re being abused &#8211; VAWA</a> appeared first on <a href="https://drlizevaluations.com">Evaluations With Dr. Liz</a>.</p>
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		<title>How to do a Progressive Muscle Relaxation Step by Step</title>
		<link>https://drlizevaluations.com/how-to-do-a-progressive-muscle-relaxation-step-by-step/?utm_source=rss&#038;utm_medium=rss&#038;utm_campaign=how-to-do-a-progressive-muscle-relaxation-step-by-step</link>
		
		<dc:creator><![CDATA[Dr. Liz]]></dc:creator>
		<pubDate>Mon, 01 May 2023 13:07:23 +0000</pubDate>
				<category><![CDATA[Adult Autism Evaluations]]></category>
		<category><![CDATA[Anxiety]]></category>
		<category><![CDATA[Mindfulness]]></category>
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		<guid isPermaLink="false">https://drlizevaluations.com/?p=748</guid>

					<description><![CDATA[<p>How to do a Progressive Muscle Relaxation Step by Step  People respond differently to various activities. Some feel pleasant or refreshed, and others feel calm and relaxed after an activity like this one. Some people notice little change the first time, but with practice, their control increases &#8211; as well as the benefits. If you [&#8230;]</p>
<p>The post <a href="https://drlizevaluations.com/how-to-do-a-progressive-muscle-relaxation-step-by-step/">How to do a Progressive Muscle Relaxation Step by Step</a> appeared first on <a href="https://drlizevaluations.com">Evaluations With Dr. Liz</a>.</p>
]]></description>
										<content:encoded><![CDATA[<h1 style="font-weight: 400;">How to do a Progressive Muscle Relaxation Step by Step<strong> </strong></h1>
<p>People respond differently to various activities. Some feel pleasant or refreshed, and others feel calm and relaxed after an activity like this one. Some people notice little change the first time, but with practice, their control increases &#8211; as well as the benefits. If you practice this activity, your relaxation should increase, and your anxiety will decrease.</p>
<p><img loading="lazy" decoding="async" class=" wp-image-764 alignleft" src="https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-1-200x300.png" alt="" width="175" height="263" srcset="https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-1-200x300.png 200w, https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-1-683x1024.png 683w, https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-1-768x1152.png 768w, https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-1.png 1000w" sizes="(max-width: 175px) 100vw, 175px" /><img loading="lazy" decoding="async" class=" wp-image-765 alignleft" src="https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-2-200x300.png" alt="" width="181" height="272" srcset="https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-2-200x300.png 200w, https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-2-683x1024.png 683w, https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-2-768x1152.png 768w, https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-2.png 1000w" sizes="(max-width: 181px) 100vw, 181px" /><img loading="lazy" decoding="async" class=" wp-image-766 alignleft" src="https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-3-200x300.png" alt="" width="183" height="275" srcset="https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-3-200x300.png 200w, https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-3-683x1024.png 683w, https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-3-768x1152.png 768w, https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-3.png 1000w" sizes="(max-width: 183px) 100vw, 183px" /><img loading="lazy" decoding="async" class="alignnone  wp-image-767" src="https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-4-200x300.png" alt="" width="201" height="302" srcset="https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-4-200x300.png 200w, https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-4-683x1024.png 683w, https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-4-768x1152.png 768w, https://drlizevaluations.com/wp-content/uploads/How-to-do-a-Progressive-Muscle-Relaxation-Step-by-Step-4.png 1000w" sizes="(max-width: 201px) 100vw, 201px" /></p>
<p style="font-weight: 400;"><strong>Step 1.</strong> Assume a comfortable position. You may lie down; loosen any tight clothing, take your glasses off if you&#8217;re wearing some, and close your eyes.</p>
<p style="font-weight: 400;"><strong>Step 2.</strong> Assume a passive attitude. Focus on yourself and on achieving relaxation in specific body muscles.</p>
<p style="font-weight: 400;"><strong>Step 3.</strong> Tense and relax each muscle group as follows:</p>
<ul style="font-weight: 400;">
<li>Forehead &#8211; Wrinkle your forehead, try to make your eyebrows touch your hairline for five seconds. Then relax those muscles.</li>
<li>Eyes and nose &#8211; Close your eyes as tightly as you can for five seconds. Then relax those muscles.</li>
<li>Lips, cheeks and jaw &#8211; Draw the centers of your mouth back and grimace for five seconds. Then relax those muscles. Feel the warmth and calmness in your face.</li>
<li>Hands &#8211; Extend your arms in front of you. Clench your fists tightly for five seconds. Then Relax. Feel the warmth and calmness in your hands.</li>
<li>Forearms &#8211; Extend your arms out against an invisible wall and push forward with your hands for five seconds. Then Relax.</li>
<li>Upper arms &#8211; Bend your elbows. Tense your biceps for five seconds. Relax. Feel the tension leave your arms.</li>
<li>Shoulders &#8211; Shrug your shoulders up to your ears for five seconds. Relax.</li>
<li>Back &#8211; Arch your back off the floor for five seconds. Relax. Feel the anxiety and tension disappearing.</li>
<li>Stomach &#8211; Tighten your stomach muscles for five seconds. Relax.</li>
<li>Hips and buttocks &#8211; Tighten your hip and buttock muscles for five seconds. Relax.</li>
<li>Thighs &#8211; Tighten your thigh muscles by pressing your legs together as tightly as you can for five seconds. Relax.</li>
<li>Feet &#8211; Bend your ankles toward your body as far as you can for five seconds. Relax.</li>
<li>Toes &#8211; Curl your toes as tightly as you can for five seconds. Relax.</li>
</ul>
<p style="font-weight: 400;">Focus on any muscles which may still be tense. If any muscle remains tense, tighten and relax that specific muscle three or four times.</p>
<p style="font-weight: 400;">If you prefer to have a recorded relaxation that helps you reduce stress, please <a href="https://drlizhypnosis.com/newsletter-pages/newsletter">Join the Newsletter.</a> <strong>Three free downloads are available for immediate download</strong> and one of them is to reduce stress.</p>
<p style="font-weight: 400;">It&#8217;s similar to a progressive muscle relaxation although I think it&#8217;s a little easier since it&#8217;s all done in your mind. You don&#8217;t have to tense and release anything. Some people prefer that to the tense/release practice.</p>
<p><img decoding="async" class="alignleft wp-image-6036 size-medium" src="https://drlizhypnosis.com/wp-content/uploads/Dr-Liz-Bonet-Hypnotherapist-Headshot-Croppedpurple.jpg" alt="Dr Liz Bonet Headshot Hypnotherapist Hypnosis" width="240" height="300" />Just a reminder that I do <a href="https://drlizevaluations.com/services/adult-autism-evaluations/">Adult Autism Evaluations</a> for residents of Florida. Grab your Free Consultation with me to get the deets on working together (the how, the when, the where, and the how much)!</p>
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<p>Peace and Health,</p>
<p>Dr. Liz</p>
<p>The post <a href="https://drlizevaluations.com/how-to-do-a-progressive-muscle-relaxation-step-by-step/">How to do a Progressive Muscle Relaxation Step by Step</a> appeared first on <a href="https://drlizevaluations.com">Evaluations With Dr. Liz</a>.</p>
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