{"id":2189,"date":"2022-07-27T16:26:37","date_gmt":"2022-07-27T08:26:37","guid":{"rendered":"https:\/\/depression.hku.hk\/physical-relaxation\/"},"modified":"2022-08-21T19:08:28","modified_gmt":"2022-08-21T11:08:28","slug":"physical-relaxation","status":"publish","type":"page","link":"https:\/\/depression.hku.hk\/en\/physical-relaxation\/","title":{"rendered":"Physical Relaxation"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"2189\" class=\"elementor elementor-2189 elementor-2002\">\n\t\t\t\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-89c5836 elementor-section-full_width elementor-section-height-min-height elementor-section-content-bottom elementor-section-height-default elementor-section-items-middle\" data-id=\"89c5836\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[],&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-3dca7b8\" data-id=\"3dca7b8\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2cc5bd3 elementor-widget elementor-widget-text-editor\" data-id=\"2cc5bd3\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.3 - 28-05-2023 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\tMind Gym\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fb180dd elementor-hidden-tablet elementor-hidden-mobile elementor-widget elementor-widget-image\" data-id=\"fb180dd\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.3 - 28-05-2023 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t\t\t<img width=\"3474\" height=\"1218\" src=\"https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/07\/mind-gym-2-min.png\" class=\"attachment-full size-full wp-image-2077\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/07\/mind-gym-2-min.png 3474w, https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/07\/mind-gym-2-min-300x105.png 300w, https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/07\/mind-gym-2-min-1024x359.png 1024w, https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/07\/mind-gym-2-min-768x269.png 768w, https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/07\/mind-gym-2-min-1536x539.png 1536w, https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/07\/mind-gym-2-min-2048x718.png 2048w\" sizes=\"(max-width: 3474px) 100vw, 3474px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3cf4cbd raven-nav-menu-align-center raven-tablet-nav-menu-align-center raven-mobile-mobile-nav-menu-align-center raven-nav-menu-stretch raven-mobile-nav-menu-align-left elementor-widget elementor-widget-raven-nav-menu\" data-id=\"3cf4cbd\" data-element_type=\"widget\" data-settings=\"{&quot;full_width&quot;:&quot;stretch&quot;,&quot;mobile_layout&quot;:&quot;dropdown&quot;,&quot;submenu_space_between&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;submenu_opening_position&quot;:&quot;bottom&quot;}\" data-widget_type=\"raven-nav-menu.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<nav class=\"raven-nav-menu-main raven-nav-menu-horizontal raven-nav-menu-tablet- raven-nav-menu-mobile- raven-nav-icons-hidden-tablet raven-nav-icons-hidden-mobile\">\n\t\t\t<ul id=\"menu-3cf4cbd\" class=\"raven-nav-menu\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2232\"><a href=\"https:\/\/depression.hku.hk\/en\/mind-gym\/\" class=\"raven-menu-item raven-link-item \">Mental Relaxation<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2231\"><a href=\"https:\/\/depression.hku.hk\/en\/anger-management\/\" class=\"raven-menu-item raven-link-item \">Anger Management<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2230\"><a href=\"https:\/\/depression.hku.hk\/en\/physical-relaxation\/\" class=\"raven-menu-item raven-link-item \">Physical Relaxation<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2229\"><a href=\"https:\/\/depression.hku.hk\/en\/insomnia\/\" class=\"raven-menu-item raven-link-item \">Insomnia<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2228\"><a href=\"https:\/\/depression.hku.hk\/en\/drug-use\/\" class=\"raven-menu-item raven-link-item \">Drug Use<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2227\"><a href=\"https:\/\/depression.hku.hk\/en\/healthy-living-skills\/\" class=\"raven-menu-item raven-link-item \">Healthy Living Skills<\/a><\/li>\n<\/ul>\t\t<\/nav>\n\n\t\t<div class=\"raven-nav-menu-toggle\">\n\n\t\t\t\t\t\t<div class=\"raven-nav-menu-toggle-button \">\n\t\t\t\t\t\t\t\t<span class=\"fa fa-bars\"><\/span>\n\t\t\t\t\t\t\t\t<\/div>\n\n\t\t<\/div>\n\t\t<nav class=\"raven-nav-icons-hidden-tablet raven-nav-icons-hidden-mobile raven-nav-menu-mobile raven-nav-menu-dropdown\">\n\t\t\t\t\t\t\t\t\t<div class=\"raven-container\">\n\t\t\t\t<ul id=\"menu-mobile-3cf4cbd\" class=\"raven-nav-menu\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2232\"><a href=\"https:\/\/depression.hku.hk\/en\/mind-gym\/\" class=\"raven-menu-item raven-link-item \">Mental Relaxation<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2231\"><a href=\"https:\/\/depression.hku.hk\/en\/anger-management\/\" class=\"raven-menu-item raven-link-item \">Anger Management<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2230\"><a href=\"https:\/\/depression.hku.hk\/en\/physical-relaxation\/\" class=\"raven-menu-item raven-link-item \">Physical Relaxation<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2229\"><a href=\"https:\/\/depression.hku.hk\/en\/insomnia\/\" class=\"raven-menu-item raven-link-item \">Insomnia<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2228\"><a href=\"https:\/\/depression.hku.hk\/en\/drug-use\/\" class=\"raven-menu-item raven-link-item \">Drug Use<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-2227\"><a href=\"https:\/\/depression.hku.hk\/en\/healthy-living-skills\/\" class=\"raven-menu-item raven-link-item \">Healthy Living Skills<\/a><\/li>\n<\/ul>\t\t\t<\/div>\n\t\t<\/nav>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2179f37 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"2179f37\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c85bff4\" data-id=\"c85bff4\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c33cca5 elementor-widget elementor-widget-text-editor\" data-id=\"c33cca5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<img class=\"wp-image-902\" style=\"margin-right: 10px;\" src=\"https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/06\/cp_2_title_1.png\" alt=\"\" width=\"30\">Physical Relaxation<img class=\"wp-image-902\" style=\"margin-left: 5px;\" src=\"https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/06\/cp_2_title_1b.png\" alt=\"\" width=\"30\">\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-1d0b3a2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1d0b3a2\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-7f6e194\" data-id=\"7f6e194\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fe44cd3 elementor-widget elementor-widget-image\" data-id=\"fe44cd3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img width=\"1092\" height=\"1620\" src=\"https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/07\/img_cp_6_3-min.png\" class=\"attachment-full size-full wp-image-2010\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/07\/img_cp_6_3-min.png 1092w, https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/07\/img_cp_6_3-min-202x300.png 202w, https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/07\/img_cp_6_3-min-690x1024.png 690w, https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/07\/img_cp_6_3-min-768x1139.png 768w, https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/07\/img_cp_6_3-min-1035x1536.png 1035w\" sizes=\"(max-width: 1092px) 100vw, 1092px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-9116e02\" data-id=\"9116e02\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4c0c484 elementor-widget elementor-widget-text-editor\" data-id=\"4c0c484\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"red-font mb-1\"><img class=\"wp-image-902\" style=\"margin-right: 10px;\" src=\"https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/06\/title_icon.gif\" alt=\"\" width=\"30\">Find a relaxation teacher<\/div>\n<ul>\n \t<li>Yoga classes, meditation courses, or relaxation courses at community health centres or adult education classes are all suitable to try.<\/li>\n \t<li>Some general physicians and psychologists offer individual physical relaxation training.<\/li>\n \t<li>There are plenty of commercial videos and cassettes on relaxation exercises. You can follow the instructions and exercise at home.<\/li>\n<\/ul>\n<div class=\"red-font mb-1\"><img class=\"wp-image-902\" style=\"margin-right: 10px;\" src=\"https:\/\/depression.hku.hk\/wp-content\/uploads\/2022\/06\/title_icon.gif\" alt=\"\" width=\"30\">Instant Relaxation &#8212; &#8220;The Quieting Response&#8221;<\/div>\n<div class=\"rg-container\">\n<table class=\"rg-table\">\n<tbody class=\"zebra\">\n<tr>\n<td class=\"red-font\" width=\"100\">Step 1<\/td>\n<td>Smile inwardly (that is, imagine yourself smiling, especially smile with your eyes)<\/td>\n<\/tr>\n<tr>\n<td class=\"red-font\">Step 2<\/td>\n<td>Think: &#8220;Alert mind, calm body&#8221;<\/td>\n<\/tr>\n<tr>\n<td class=\"red-font\">Step 3<\/td>\n<td>Take an easy, natural breath<\/td>\n<\/tr>\n<tr>\n<td class=\"red-font\">Step 4<\/td>\n<td>While breathing out, relax your muscles (first your face, then shoulders, then feel the wave of relaxation and warmth flows down to your toes.)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-206957f elementor-widget elementor-widget-text-editor\" data-id=\"206957f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><span class=\"reference2\">References:<\/span><\/p><p><span class=\"reference\">Montgomery, B. &amp; Evans, L. (1993). (2<sup>nd<\/sup> ed.). <i>You and stress.<\/i> Melbourne: Viking O&#8217;Neil.<\/span> <span class=\"reference\">Montgomery, B. (1983). <i>The truth about success and motivation.<\/i> Melbourne: Lothian.<\/span><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9b68ae3 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"9b68ae3\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-24eafac\" data-id=\"24eafac\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e9eb732 elementor-widget elementor-widget-spacer\" data-id=\"e9eb732\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.13.3 - 28-05-2023 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b668e26 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"b668e26\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a href=\"https:\/\/depression.hku.hk\/en\/insomnia\/\" class=\"elementor-button-link elementor-button elementor-size-sm\" role=\"button\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t<span class=\"elementor-button-icon elementor-align-icon-left\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-arrow-alt-circle-right\"><\/i>\t\t\t<\/span>\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Next <\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Mind Gym Mental Relaxation Anger Management Physical Relaxation Insomnia Drug Use Healthy Living Skills Mental Relaxation Anger Management Physical Relaxation Insomnia Drug Use Healthy Living Skills Physical Relaxation Find a relaxation teacher Yoga classes, meditation courses, or relaxation courses at community health centres or adult education classes are all suitable to try. Some general physicians [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"acf":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/depression.hku.hk\/en\/wp-json\/wp\/v2\/pages\/2189"}],"collection":[{"href":"https:\/\/depression.hku.hk\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/depression.hku.hk\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/depression.hku.hk\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/depression.hku.hk\/en\/wp-json\/wp\/v2\/comments?post=2189"}],"version-history":[{"count":3,"href":"https:\/\/depression.hku.hk\/en\/wp-json\/wp\/v2\/pages\/2189\/revisions"}],"predecessor-version":[{"id":2898,"href":"https:\/\/depression.hku.hk\/en\/wp-json\/wp\/v2\/pages\/2189\/revisions\/2898"}],"wp:attachment":[{"href":"https:\/\/depression.hku.hk\/en\/wp-json\/wp\/v2\/media?parent=2189"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}