Donate
Find Help Now

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.

How could relaxation help me? 

Exploring relaxation can help you look after yourself when you’re feeling stressed or worried. Have a look at these tips and ideas to see how relaxation can fit into your daily life. Don’t worry if some ideas don’t work for you – just enjoy the ones that do: 

Take a break 

Relaxation doesn’t have to take up lots of your time. Just stepping away from something stressful for a few minutes or taking time away from your normal routines and thoughts can give you enough space and distance to feel calmer. 

  • Read a book or a magazine, even if it’s only for a few minutes. 
  • Run yourself a bath, watch a film, play with a pet or try out a new recipe. 

Focus on your breathing 

Learning to breathe more deeply can help you feel a lot calmer. 

  • Breathe in through your nose and out through your mouth. Try to keep your shoulders down and relaxed, and place your hand on your stomach – it should rise as you breathe in and fall as you breathe out. 
  • Count as you breathe. Start by counting ‘one, two, three, four’ as you breathe in and ‘one, two, three, four’ as you breathe out. Try to work out what’s comfortable for you. 

Spend time in nature

Spending time outside and in green spaces can be great for your physical and mental health. 

  • Take a walk in the countryside or through a local park, taking time to notice trees, flowers, plants and animals you see on the way. See our page on relaxation exercises for a guided mindful moment in nature. 
  • Spend some time taking part in conservation, whether that’s taking care of your house plants or taking part in a local green project. You can find projects and outdoor activities to suit whatever level of mobility you have. See our pages on nature and mental health for more information about how to find projects in your area. 

Do a tech check

Technology can be great for helping you feel connected, but if you’re using it a lot then it can contribute to making you feel busy and stressed. Taking a break (even a short one) can help you relax. 

  • Try turning your phone off for an hour (or a whole day if you’re feeling brave). 
  • Step away from the TV, or have an evening where you don’t check emails or social networks. Use the time to do something relaxing – you could try some of the ideas above. 

Try active relaxation

Relaxation doesn’t have to mean sitting still – gentle exercise can help you relax too. 

  • Take a walk, going at your own pace. You might choose to go for a longer walk, but even a few minutes of walking can help you feel relaxed. 
  • Look for a class you’d like to try, such as yoga, pilates or gentle stretching. 

See our page on physical activity and mental health for more tips. 

If you’re interested in getting more active to support your mental health, take a look at Mind HK’s Move It For Mental Health.

Get creative

Getting in touch with your artistic side can help you feel more calm and relaxed. 

  • Try painting, drawing, making crafts, playing a musical instrument, dancing, baking or sewing. 
  • Try not to worry too much about the finished product – just focus on enjoying yourself. 
  • See our page on relaxation exercises for more ideas on how to use creative activities to relax. 

Listen to music

Music can relax you, connect you to your emotions and distract you from worrying thoughts. 

  • Listen to your favourite songs. Turn up the volume and dance or sing along, or put your headphones on and close your eyes. 
  • Really listen to the music. Can you pick out different instruments? Can you hear a drum beat or a certain rhythm? Focus on the music, and let other thoughts fade away.

Picture yourself somewhere serene

Even if you can’t physically get away, your imagination can transport you to somewhere you feel calm. 

  • Think of somewhere relaxing and peaceful. You might choose a memory of somewhere you’ve been, or a place you have imagined. 
  • Close your eyes, and think about the details of this place. What does it look like – what kind of colours and shapes can you see? Can you hear any sounds? Is it warm or cool? Let your mind drift and your body relax. 

Making space in your life for relaxation is only one part of managing your mental health. Our pages on coping with stress and anxiety have more suggestions for ways to help yourself. 

If you’re finding things very hard right now and the tips on this page don’t feel possible, it is ok to ask for help. See our pages on seeking help for a mental health problem for guidance on talking to your doctor about options for support and treatment. 

For more support and suggestions, if you’re: 

Instagram Facebook-f Linkedin
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.

How could relaxation help me?

How could relaxation help me? 

Exploring relaxation can help you look after yourself when you’re feeling stressed or worried. Have a look at these tips and ideas to see how relaxation can fit into your daily life. Don’t worry if some ideas don’t work for you – just enjoy the ones that do: 

Take a break 

Relaxation doesn’t have to take up lots of your time. Just stepping away from something stressful for a few minutes or taking time away from your normal routines and thoughts can give you enough space and distance to feel calmer. 

  • Read a book or a magazine, even if it’s only for a few minutes. 
  • Run yourself a bath, watch a film, play with a pet or try out a new recipe. 

Focus on your breathing 

Learning to breathe more deeply can help you feel a lot calmer. 

  • Breathe in through your nose and out through your mouth. Try to keep your shoulders down and relaxed, and place your hand on your stomach – it should rise as you breathe in and fall as you breathe out. 
  • Count as you breathe. Start by counting 'one, two, three, four' as you breathe in and 'one, two, three, four' as you breathe out. Try to work out what’s comfortable for you. 

Spend time in nature

Spending time outside and in green spaces can be great for your physical and mental health. 

  • Take a walk in the countryside or through a local park, taking time to notice trees, flowers, plants and animals you see on the way. See our page on relaxation exercises for a guided mindful moment in nature. 
  • Spend some time taking part in conservation, whether that’s taking care of your house plants or taking part in a local green project. You can find projects and outdoor activities to suit whatever level of mobility you have. See our pages on nature and mental health for more information about how to find projects in your area. 

Do a tech check

Technology can be great for helping you feel connected, but if you’re using it a lot then it can contribute to making you feel busy and stressed. Taking a break (even a short one) can help you relax. 

  • Try turning your phone off for an hour (or a whole day if you’re feeling brave). 
  • Step away from the TV, or have an evening where you don’t check emails or social networks. Use the time to do something relaxing – you could try some of the ideas above. 

Try active relaxation

Relaxation doesn’t have to mean sitting still – gentle exercise can help you relax too. 

  • Take a walk, going at your own pace. You might choose to go for a longer walk, but even a few minutes of walking can help you feel relaxed. 
  • Look for a class you'd like to try, such as yoga, pilates or gentle stretching. 

See our page on physical activity and mental health for more tips. 

If you're interested in getting more active to support your mental health, take a look at Mind HK’s Move It For Mental Health.

Get creative

Getting in touch with your artistic side can help you feel more calm and relaxed. 

  • Try painting, drawing, making crafts, playing a musical instrument, dancing, baking or sewing. 
  • Try not to worry too much about the finished product – just focus on enjoying yourself. 
  • See our page on relaxation exercises for more ideas on how to use creative activities to relax. 

Listen to music

Music can relax you, connect you to your emotions and distract you from worrying thoughts. 

  • Listen to your favourite songs. Turn up the volume and dance or sing along, or put your headphones on and close your eyes. 
  • Really listen to the music. Can you pick out different instruments? Can you hear a drum beat or a certain rhythm? Focus on the music, and let other thoughts fade away.

Picture yourself somewhere serene

Even if you can’t physically get away, your imagination can transport you to somewhere you feel calm. 

  • Think of somewhere relaxing and peaceful. You might choose a memory of somewhere you’ve been, or a place you have imagined. 
  • Close your eyes, and think about the details of this place. What does it look like – what kind of colours and shapes can you see? Can you hear any sounds? Is it warm or cool? Let your mind drift and your body relax. 

Making space in your life for relaxation is only one part of managing your mental health. Our pages on coping with stress and anxiety have more suggestions for ways to help yourself. 

If you're finding things very hard right now and the tips on this page don't feel possible, it is ok to ask for help. See our pages on seeking help for a mental health problem for guidance on talking to your doctor about options for support and treatment. 

For more support and suggestions, if you're: