How long do I need to fill out the diaries?

MriyaRun has diaries with different duration of practice: some are designed for 3 months of daily work, some for 2 months, others - for 28 days of deep daily practice. Each format has its own logic and depth: from the formation of sustainable habits to intensive transformation. It takes 10-15 minutes a day. The duration is indicated in the product description.

It's simple: 1. Choose a product on the website. 2. Click “Order”. 3. Fill in the form with the data. 4. Expect a message from our manager.

What payment methods are available?

1. Cash on delivery (cash on delivery). 2. Prepaid card (details are provided by the manager after registration). 3. Payment on the website.

How is the delivery done?

We ship orders daily on weekdays and Sundays by Nova Poshta throughout Ukraine. Orders are processed within 1-2 business days.

What is the shipping cost?

The shipping cost is paid by the buyer according to the carrier's tariffs. If you choose cash on delivery (cash on delivery), you pay an additional postal commission. If you pay by card, you pay only for the delivery without a commission.

How long does the delivery take?

Delivery usually takes 1-3 business days depending on your location and delivery service. There may be slight delays during the holidays - we are always in touch if you need to clarify anything.

Can I see the diary before I buy it?

Yes! Just write to us on Instagram, Telegram, Viber, or via the website, and we'll send you photos and videos from inside the product so you know exactly what you're buying.

Can the product be returned or exchanged?

We care about your trust, so we have a fair returns policy: - You can return an item within 14 days of receipt if it has not been used, has a preserved appearance and is not damaged. - If the return is due to our error (wrong item, damage, etc.) - we will reimburse all shipping costs. - If circumstances have changed or simply changed your mind - the return is possible at your expense. Refunds are made within 3-5 working days after receipt of the returned goods.

How do I make a refund?

Write us by email, Instagram, Telegram, or Viber - we will explain the steps in detail and support you in this process.

How can I get in touch with you?

Instagram: @mriya.run Telegram, Viber: +380 67 581 60 90 Feedback form is on the website We are always in touch and happy to help!

Posts

24 November, 2025

Progressive Muscle Relaxation: Techniques to Reduce Anxiety

Rada Volynska

Practicing psychologist and co-author of MriyaRun methodologies

Learn how to reduce stress and anxiety with Progressive Muscle Relaxation (PMR). Step-by-step guide, tension-release techniques, and self-reflection tools by MriyaRun.

Physical tension is an unavoidable side effect of anxiety. Fear sends messages to the body to be ready for danger, resulting in muscle tightness, rapid heartbeat, and fatigue. This creates a vicious cycle where physical symptoms increase mental anxiety.

Breaking this cycle requires practice and self-awareness. We recommend using the MriyaRun Web Electronic Diary to track your stress levels before and after these exercises.

The main goal is to help you feel the difference between a tense muscle and a relaxed one.

Sit or lie down comfortably. Breathe deeply for a few minutes.
Tense each muscle group for 5 seconds, then release and relax for 15-20 seconds.
Sequence:Arms: Clench your fists, press elbows against your body.Legs: Flex your feet toward you, squeeze your thighs.Torso: Tighten your stomach, take a deep breath and hold.Face & Neck: Shrug shoulders to ears, squeeze eyes shut, wrinkle your forehead.
As you release, silently say to yourself: "Relax."

Looking for more ways to structure your thoughts? Check out our Catalog of Diaries and Self-Reflection Tools.

Once you have mastered the tension technique, try to achieve the same result without tensing the muscles first. Focus on each muscle group for 30-45 seconds, imagining the tension melting away.

This is the advanced phase. Train your body to relax instantly upon a signal. This could be the word "Relax," a specific visual cue (like looking at your watch), or a colored sticker on your desk. Practice this 10-15 times a day to build a reflex.

Stay Informed: For more interesting articles on mental health and various topics, visit our News & Publications section.

Progressive Muscle Relaxation: Techniques to Reduce Anxiety

Progressive Muscle Relaxation: A Complete Guide

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"Cue-Controlled" Relaxation