Reducing Physical Tension Worksheet Template Page 2
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12--------------------------------------------------------------------------------------------------------------ASSERT YOURSELF!
Physical Tension
When we are communicating in a passive or aggressive way we are often feeling anxious or
angry and this can be reflected in our bodies. We can become tense in our shoulders, necks,
jaw or through our entire body. Over time this tension can build up to the point where we
can get headaches, backaches, stomach problems, in fact a whole range of physical problems.
We also find it increasingly difficult to relax. To communicate assertively we must be able
to control the arousal and tension that our bodies may feel when we are in difficult
situations or situations in which we feel uncomfortable.
Identifying Physical Tension
The first step in reducing physical tension is to identify where you hold it in your body. Have
a look at the following table. Put a tick against each area that you feel tension in right now.
Body Area
Tension (tick if yes)
Scalp
Forehead
Eyes
Temples
Jaw
Neck
Shoulders
Chest
Upper arms
Lower arms
Hands
Stomach
Lower back
Buttocks
Thighs
Calves
Feet
See if you can notice any patterns in the areas of tension. Are you mostly tense in your
stomach and lower back, in your arms and legs, or around your neck and shoulders? You
may want to repeat this exercise when you are in a more stressful situation to see if you are
tense in the same areas or different ones.
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Module 5: Reducing Physical Tension
Page 2
nterventions
• Psychotherapy • Research • Training
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