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Relaxation

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

What can I do to relax? 

You can use these exercises when you’re feeling stressed, busy or worried: 

Don’t worry if one technique doesn’t work for you – you could give it another chance, or just move on to a different exercise. 

How to use relaxation exercises: 

  • You can use relaxation techniques regularly, or every once in a while – whatever feels right for you. 
  • Try and make some time in your day to try these exercises. Don’t treat relaxing like a task that needs to be completed – try to think of it as giving yourself some time and space. 
  • Find somewhere quiet and comfortable where you won’t be interrupted, if you can. 
  • Try to make sure your surroundings are the right temperature – it can be hard to relax if you’re too hot or cold. 

Relax your body

When you’re stressed your muscles can become tight and tense. This exercise helps you notice tension in your body and relax your muscles. 

What do I need?

  • somewhere comfortable to sit or lie down 
  • space where you won’t be interrupted

What do I do? 

  1. Lie down or sit with your back straight and your feet on the floor. Close your eyes or focus on a spot in the distance. 
  2. Start by clenching your toes as much as you can for a few seconds then releasing them. Notice the difference between the two feelings. 
  3. Match this to your breathing. Tense your muscle as you take a deep breath in, and relax as you breathe out. 
  4. Move up your body to your thighs, your stomach and all the way to your shoulders and hands, clenching and relaxing each muscle in turn. Take time to notice any parts of your body that feel tense, tight or tired.You can repeat if you still feel tense. 
  5. Take a moment to relax, then slowly and gently begin to move. When you feel ready, you can stand up slowly. 

Variations include instead of tensing your muscles, try placing something warm on each part of your body in turn. 

Drawing calming circles

Colour, creativity and movement can help you feel relaxed by: 

  • distracting you from worrying thoughts 
  • giving you an outlet and focus for your emotions 
  • stimulating your senses.

What do I need? 

  • a table or desk 
  • blank paper 
  • crayons, coloured pencils or pens 
  • sticky tape or masking tape to hold your paper down (optional) 

What do I do? 

  1. Make sure you are sitting comfortably with your feet firmly on the floor, your back straight and your shoulders relaxed. 
  2. Take your paper and crayon, and draw a circle that fills most of the page – don’t worry if it’s a bit wonky! 
  3. Now keep drawing. You could keep going over the circle, or fill it with a pattern, but try not to let your crayon leave the page. Don’t worry about creating a finished picture, just keep going.
  4. Take time to focus on what you’re drawing. Focusing on these sensations can help you quieten your mind. 
  5. Once you have done this for a few minutes, try using a different colour or pattern. 

Variations

  • If you’re focusing too much on getting the pattern right, try using your other hand.
  • If you find it hard to get started, try using a colouring book. 

Take a mindful moment in nature

Mindfulness is a way of paying attention to the present moment. And spending time in green spaces (ecotherapy) has been found to reduce stress, anxiety and depression. 

Follow these steps for a new way to experience your surroundings. If you’re able to walk this can also be an opportunity to get some gentle exercise, but you can do this exercise whatever your mobility. 

What do I need? 

Just yourself and a green space – try a local park, woodland, nature reserve or just your balcony. 

What do I do? 

  1. Find a green space. When you get there, stop for a moment and take a deep breath. 
  2. Start exploring slowly – try not to focus on getting somewhere in particular. Really focus on any movement you make. If you’re walking, notice which part of your foot touches the ground first, and feel the transfer of weight through your foot. 
  3. Notice the ground underneath you. Is it grass or earth? Does the ground feel soft? What colours can you see? 
  4. Think about the rest of your body – how are you holding your arms? Does the air on your face feel cold or warm? 
  5. Listen to the sounds around you – can you hear birdsong, or wind rustling through the leaves? 

Variations 

  • If you can’t go to a green space, you can try opening your window and noticing what’s around you. Notice any clouds in the sky, or trees and plants you can see. Can you feel rain, wind or sun on your skin?
  • You could try looking after a plant. Spend time focusing on its scent, shape and texture. You could try touching some of the leaves or soil and focusing on how it feels. 
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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

What can I do to relax?

What can I do to relax? 

You can use these exercises when you’re feeling stressed, busy or worried: 

Don’t worry if one technique doesn’t work for you – you could give it another chance, or just move on to a different exercise. 

How to use relaxation exercises: 

  • You can use relaxation techniques regularly, or every once in a while – whatever feels right for you. 
  • Try and make some time in your day to try these exercises. Don’t treat relaxing like a task that needs to be completed – try to think of it as giving yourself some time and space. 
  • Find somewhere quiet and comfortable where you won’t be interrupted, if you can. 
  • Try to make sure your surroundings are the right temperature – it can be hard to relax if you’re too hot or cold. 

Relax your body

When you’re stressed your muscles can become tight and tense. This exercise helps you notice tension in your body and relax your muscles. 

What do I need?

  • somewhere comfortable to sit or lie down 
  • space where you won’t be interrupted

What do I do? 

  1. Lie down or sit with your back straight and your feet on the floor. Close your eyes or focus on a spot in the distance. 
  2. Start by clenching your toes as much as you can for a few seconds then releasing them. Notice the difference between the two feelings. 
  3. Match this to your breathing. Tense your muscle as you take a deep breath in, and relax as you breathe out. 
  4. Move up your body to your thighs, your stomach and all the way to your shoulders and hands, clenching and relaxing each muscle in turn. Take time to notice any parts of your body that feel tense, tight or tired.You can repeat if you still feel tense. 
  5. Take a moment to relax, then slowly and gently begin to move. When you feel ready, you can stand up slowly. 

Variations include instead of tensing your muscles, try placing something warm on each part of your body in turn. 

Drawing calming circles

Colour, creativity and movement can help you feel relaxed by: 

  • distracting you from worrying thoughts 
  • giving you an outlet and focus for your emotions 
  • stimulating your senses.

What do I need? 

  • a table or desk 
  • blank paper 
  • crayons, coloured pencils or pens 
  • sticky tape or masking tape to hold your paper down (optional) 

What do I do? 

  1. Make sure you are sitting comfortably with your feet firmly on the floor, your back straight and your shoulders relaxed. 
  2. Take your paper and crayon, and draw a circle that fills most of the page – don’t worry if it’s a bit wonky! 
  3. Now keep drawing. You could keep going over the circle, or fill it with a pattern, but try not to let your crayon leave the page. Don’t worry about creating a finished picture, just keep going.
  4. Take time to focus on what you’re drawing. Focusing on these sensations can help you quieten your mind. 
  5. Once you have done this for a few minutes, try using a different colour or pattern. 

Variations

  • If you’re focusing too much on getting the pattern right, try using your other hand.
  • If you find it hard to get started, try using a colouring book. 

Take a mindful moment in nature

Mindfulness is a way of paying attention to the present moment. And spending time in green spaces (ecotherapy) has been found to reduce stress, anxiety and depression. 

Follow these steps for a new way to experience your surroundings. If you're able to walk this can also be an opportunity to get some gentle exercise, but you can do this exercise whatever your mobility. 

What do I need? 

Just yourself and a green space – try a local park, woodland, nature reserve or just your balcony. 

What do I do? 

  1. Find a green space. When you get there, stop for a moment and take a deep breath. 
  2. Start exploring slowly – try not to focus on getting somewhere in particular. Really focus on any movement you make. If you're walking, notice which part of your foot touches the ground first, and feel the transfer of weight through your foot. 
  3. Notice the ground underneath you. Is it grass or earth? Does the ground feel soft? What colours can you see? 
  4. Think about the rest of your body – how are you holding your arms? Does the air on your face feel cold or warm? 
  5. Listen to the sounds around you – can you hear birdsong, or wind rustling through the leaves? 

Variations 

  • If you can’t go to a green space, you can try opening your window and noticing what’s around you. Notice any clouds in the sky, or trees and plants you can see. Can you feel rain, wind or sun on your skin?
  • You could try looking after a plant. Spend time focusing on its scent, shape and texture. You could try touching some of the leaves or soil and focusing on how it feels.