Progressive Muscle Relaxation-f

Try a relaxation technique that involves tensing and relaxing the muscles of each part of the body, one part at a time, start with sitting or reclining in a quiet, comfortable setting with one’s shoes off:

Make a fist with your right hand for 5–8 seconds, and then relax it.
Bend your right arm to flex your biceps, and then relax it.
Make a fist with your left hand, and then relax it.
Bend your left arm to flex your biceps, and then relax it.
Raise your eyebrows, and then relax your face.
Squeeze your eyes shut, then relax.
Clench your teeth and grimace, then relax.
Afterward, close your eyes and remain relaxed, breathing deeply.