What may be happening
Chronic stress may leave muscles tight without conscious notice. Anxiety often lives in the body as jaw, shoulder, or stomach clenching.
What can help
Find a quiet spot; sit or lie comfortably. Start with feet: tense 5–10 seconds, release, notice the difference 10–20 seconds. Move up: calves, thighs, glutes, abdomen, hands, arms, shoulders, face. Breathe normally; do not hold breath during tension. Practice 10–20 minutes daily or before sleep. Use abbreviated versions (shoulders and jaw only) at your desk when needed.
When to get support
Consider professional support if symptoms persistently interfere with daily life, relationships, or safety. Seek urgent help if you are having thoughts of self-harm or feel unable to stay safe; in the U. S. , call or text 988. Seek medical care for unexplained persistent pain; seek therapy if anxiety remains severe despite regular practice.