# 22. How to relax: entertainment venues and stress relief This section is divided into two parts. The first part covers entertainment venues — it explains which costs are unnecessary and where the emergency exits are located. The focus here is on money and personal freedom. The second part discusses ways to relieve stress, with an emphasis on energy levels and overall mortality risk. The figures from each part are not combined for any calculations. Section 3 already listed several steps to take when feeling down; this section provides more detailed recommendations. ### 1. Check where the emergency exits are before entering a KTV, bar, or escape room; if they’re locked or blocked, pick another venue - Cost: No cost at all. Just take 10 seconds to look around when you enter. - In plain terms: By law, entertainment venues must keep all evacuation routes and emergency exits completely unobstructed during operating hours. They cannot be blocked, locked, used to store items, or covered by anything, nor can any signs indicating their location be hidden. The same rules apply to internet cafés — their doors, windows, evacuation routes, and exits must also remain open at all times. Failing to comply is illegal, and you have the right to file a complaint. If a private room is located underground, has only one exit, or its corridors are cluttered with debris, choose a different venue instead. - Benefit: Ensuring unobstructed evacuation routes and exits is a mandatory legal obligation for venue operators. Noncompliance is illegal and reportable. The exact wording of the regulation reads: “During operating hours, entertainment venues must guarantee that evacuation routes and emergency exits remain unblocked; they cannot be sealed, locked, or fitted with barriers that hinder evacuation.” It also stipulates that “clear signage must be posted at all evacuation routes and exits, and such signage must not be obscured or covered.” Internet cafés are similarly required to “keep all doors, windows, evacuation routes, and exits open at all times during business hours” and to “ban open flames and smoking.” - Evidence grade: A - Sources:国务院 (2006). 娱乐场所管理条例（国令第 458 号，第二十、二十一条）. ；国务院 (2002). 互联网上网服务营业场所管理条例（国令第 363 号，第二十一条）. - Notes: If any of the following issues are present, pick another venue: private rooms located underground, only one exit available, corridors filled with clutter, or nonfunctional emergency exit lights. In the event of a fire at such venues, thick smoke, narrow corridors, and large crowds of intoxicated patrons make escape extremely difficult — you may have only seconds to get out. Per regulations, the contact number for filing complaints must be clearly displayed on warning signs throughout the venue. ### 2. Price lists must be displayed before ordering; entertainment venues cannot charge “after the fact” - Cost: No cost at all. You simply need to request a price list. The tricky part is asking for it in front of others — it can feel a bit awkward. - In plain terms: By law, entertainment venues must display clear prices for all services and goods and proactively hand over a price list to customers. Most cases of “exorbitant drink charges” occur when patrons never see a price list and end up paying based on verbal quotes after the fact. Upon entering a private room, ask for a price list and take a photo of it. After placing your order, request a written confirmation. If a billing dispute arises, call 12315 right away. - Benefit: The regulation states: “Entertainment venues offering services or selling goods must display clear prices and provide a price list to consumers; they may not force or deceive customers into using services or buying products.” Violations of pricing laws are subject to legal penalties. The vast majority of disputes over “overpriced drinks” happen precisely under these circumstances — no price list is shown, and payment is demanded based on informal verbal agreements. - Evidence grade: A - Sources:国务院 (2006). 娱乐场所管理条例（国令第 458 号，第二十九、五十三条）. - Notes: How to proceed: Upon entering a private room, request a price list — paper or digital, it doesn’t matter — and photograph it. After ordering, ask for a written confirmation of your order. For any “special cocktails” or fruit platters suggested by staff, always ask for the price before ordering. If a billing disagreement occurs, call 12315 immediately. Never pay in advance and then attempt to dispute the charge; once payment is made, proving your case becomes far more difficult. ### 3. If someone offers you “stuff” at a venue, leave immediately — harboring and providing both count as aiding friends - Cost: No cost at all. Just stand up and walk away. The hard part is having to leave in front of a whole group of people. - In plain terms: It is strictly illegal for entertainment venues to sell or provide drugs, or to allow anyone to use drugs on site. Violators face 3–6 months of suspension or permanent revocation of their operating license. Individuals face even harsher penalties: personal drug use results in public order sanctions. Allowing someone to use drugs in a private room you booked or in your own home counts as harboring drug use and is a criminal offense. If someone offers you unknown powders, pills, or vape cartridges, walk away right then. - Benefit: Regulations explicitly forbid entertainment venues from selling, providing, or facilitating drug use. Staff members are also prohibited from using drugs or aiding customers in any such activities. Penalties include confiscation of illicit gains, 3–6 month suspensions, and license revocation for serious violations. Venues must also post clear anti-drug, anti-gambling, and anti-prostitution warnings with hotline numbers in public areas and private rooms. - Evidence grade: A - Sources:国务院 (2006). 娱乐场所管理条例（国令第 458 号，第十四、三十、四十二条）. - Notes: If anyone offers you unknown powders, pills, or vape cartridges to “try,” leave immediately — don’t stick around to watch. Individual liability is even heavier than venue liability: personal drug use alone incurs public order penalties, while letting a friend use drugs in your reserved room or home constitutes harboring drug use and is a criminal act. ### 4. Don’t accept candy or snacks from strangers, don’t drink beverages left unattended, and don’t take e‑cigarette cartridges handed to you by others - Cost: No cost at all. Never accept anything offered by others. If your own cup has been out of sight, simply get a new one. - In plain terms: Today’s illicit drugs no longer look like typical drugs. “High‑inducing” e‑cigarettes laced with synthetic cannabinoids can be tinted and flavored to match ordinary e‑cigarettes, and they are deliberately offered to people in bars, KTVs, and hotels. Those who trick others into using them face 10–15 days of detention and fines of 1,000–5,000 yuan. Anyone who is deceived into using them also gets detained for 10–15 days. Always replace any drink that has been left unattended. - Benefit: Since July 1, 2021, synthetic cannabinoids have been regulated as a whole class of controlled substances. They are often mixed into e‑cigarette liquid to create “high‑inducing” cartridges. According to Supreme People’s Procuratorate reports, this liquid can be colored and flavored with food‑grade dyes to closely resemble regular e‑cigarette liquid. Sellers promote these products in bars, KTVs, and hotels, encouraging others to use them. In that region, nearly 40% of drug‑use cases that year involved minors. Starting October 1, 2023, etizolam was added to the list of Schedule II psychotropic substances. Tricking someone into using drugs is itself illegal: offenders face 10–15 days of detention and fines of 1,000–5,000 yuan; if a crime is proven, sentences range from under 3 years up to 7 years, while forced use can bring a 3–10‑year sentence, with harsher penalties for minors. Users also incur penalties: 10–15 days of detention and fines up to 3,000 yuan, or a lighter penalty of 5 days or less plus a fine under 1,000 yuan. They may also be barred from entertainment venues for 6 months to a year. Addicted individuals must undergo 3 years of community‑based rehabilitation; refusal or relapse leads to 2 years of compulsory isolation, extendable by another year (as of January 2026, Public Security Administration Punishment Law). - Evidence grade: A - Sources:最高人民检察院 (2021). 江苏苏州吴江区：办案检察官揭秘披着潮流外衣的新型毒品. ；国家药监局、公安部、国家卫生健康委 (2023). 关于调整麻醉药品和精神药品目录的公告（2023 年第 120 号）. （上海市药监局转载，原文页 nmpa.gov.cn 在本机返回 412）；全国人大常委会 (2025). 治安管理处罚法（2025 年修订，第八十四、八十五条）. ；全国人大 (1997). 刑法（第三百五十三条）. ；全国人大常委会 (2007). 禁毒法（第三十三、三十八、四十七条）. （广东省人民政府转载） - Notes: This advice applies not only in entertainment venues but also at school gates, friend gatherings, and on long‑distance buses. It works whether the offering is candy, a drink, or an e‑cigarette cartridge. After being drugged, victims often suffer robbery, sexual assault, or extortion; no official statistics exist on this, so it remains an empirical warning. Replacing any drink that has been out of sight is far simpler than trying to rectify the situation later. For handling unknown powders, tablets, or cartridges encountered in such settings, see item 3 of this section; for carrying items on behalf of others, see Section 8, item 29. ### 5. Avoid scripted-murder-mystery (剧本杀, "jubensha") and escape rooms located in residential buildings or below the first basement level - Cost: No cost involved. Just ask for the building floor number before booking. - In plain terms: A 2022 notice jointly issued by five government departments clearly states that script-entertainment venues (剧本娱乐, "juben yule") must not be set up inside residential buildings or below the first basement level. These venues often lack proper oversight, have numerous partitions, use highly flammable props, and their doors frequently require puzzle-solving to open. In case of a fire, escaping from such places is far harder than from regular commercial premises. Before booking, check the venue’s floor number and location on review pages, and opt for a compliant venue instead if it does not meet the requirements. - Benefit: The same 2022 notice from five departments lays out very specific requirements: script-entertainment venues (剧本娱乐, "juben yule") are prohibited from operating in residential buildings or below the first basement level. It also mandates that venues must adhere to the Work Safety Law and Fire Protection Law, regularly identify, inspect and rectify fire hazards, and improve their ability to organize evacuations and extinguish incipient fires during emergencies. Additionally, the notice requires all script-entertainment (剧本娱乐, "juben yule") content to include age suitability warnings, and minors are not allowed to enter venues with scenes inappropriate for them. Outside statutory holidays, rest days and school holidays, script-entertainment (剧本娱乐, "juben yule") activities for minors are also strictly prohibited. - Evidence grade: A - Sources:文化和旅游部、公安部、住房和城乡建设部、应急管理部、市场监管总局 (2022). 关于加强剧本娱乐经营场所管理的通知. - Notes: These venues are typically dimly lit, have many partitions, use flammable props, and their doors often need to be unlocked via puzzle-solving. In case of a fire, escaping from them is far more difficult than from ordinary shops. You can easily check both the floor number and whether the venue is located in a residential building on review pages before booking. If a venue does not comply with the regulations, it is best to choose another one. ### 6. Going for a brisk walk or a jog when feeling down: the effect size of exercise on depression is proportional to its intensity - Cost: Free. Each session takes about half an hour. The hard part is that when you’re in a bad mood, moving feels the last thing you want to do — you have to push yourself to get started. - In plain terms: This study pooled data from 218 randomized trials involving over 14,000 adults with major depressive disorder. The biggest improvements were seen with brisk walking or jogging. Yoga, strength training, mixed aerobic workouts, and tai chi/Qigong also showed benefits, with fairly similar effect sizes across these activities. Generally, the higher the exercise intensity, the better the outcome; however, strength training and yoga tend to be the easiest to stick with long-term. The authors themselves note that the overall evidence quality is relatively low, but the key takeaway is that any physical activity is better than none — pick whatever type you’re most likely to keep doing. - Benefit: This result comes from combining data across 218 randomized controlled trials split into two groups, covering 495 treatment arms and 14,170 participants who met clinical criteria for major depression. A Bayesian network meta-analysis was used to compare all these different forms of exercise against each other, using standard care or placebo pills as control groups. The effect size is expressed as Hedges’ g; the more negative this value, the greater the symptom improvement. For brisk walking or jogging, the value was −0.62 (95% confidence interval: −0.80 to −0.45). Yoga came in at −0.55 (−0.73 to −0.36), strength training at −0.49 (−0.69 to −0.29), mixed aerobic exercise at −0.43 (−0.61 to −0.24), and tai chi/Qigong at −0.42 (−0.65 to −0.21). The original paper states that “the effect of exercise is directly proportional to its intensity”, meaning higher intensity yields better results. Strength training and yoga also score highest on acceptability, making them the most sustainable choices for most people. - Evidence grade: A - Sources:Noetel M, Sanders T, Gallardo-Gómez D, et al. (2024). Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ, 384, e075847. - Notes: This finding is somewhat controversial. The authors themselves point out that only one out of the 218 studies met sufficiently rigorous design standards to rule out major bias. Using standard grading criteria, brisk walking and jogging only qualify for a “low” confidence rating, while all other exercise types receive “very low” ratings. Since participants know they’re taking part in an exercise program, placebo effects inevitably play a role, skewing results upward. Still, the overall conclusion holds up: any physical activity is better than none, intensity should be kept reasonably high, and you should choose a type you can realistically stick with over time. This section expands on the earlier advice in Section 3 to “get moving when feeling down”, but it is by no means a substitute for professional medical treatment after a proper diagnosis. ### 7. When anxiety interferes with daily life, mindfulness‑based stress reduction works just as well as common anti‑anxiety drugs - Cost: Taking a course costs a bit of money. The program lasts eight weeks, with one class per week plus daily home practice. The real challenge is keeping up with that daily practice for the whole eight weeks. - In plain terms: 276 adults diagnosed with anxiety disorder were randomly split into two groups. One group attended an eight‑week mindfulness‑based stress reduction course, while the other took escitalopram. At the end, symptom improvement was almost identical in both groups. The difference showed up in side effects: almost 80 % of the medication group experienced at least one adverse reaction, and ten people dropped out because of this. In the course group, about 15 % reported side effects, but no one left the program. The program used a standardized eight‑week curriculum — it isn’t the same as any random meditation app you might download. - Benefit: This was a non‑inferiority randomized controlled trial conducted at three academic medical centers in the United States, designed to see whether the course performed as well as medication. 276 participants were assigned 1:1 to either an eight‑week mindfulness‑based stress reduction program or escitalopram at a flexible dose of 10–20 mg. 208 people completed the whole study. Using a clinician‑rated scale of anxiety severity, the mindfulness group showed a reduction of 1.35 points versus 1.43 points for the drug group. The difference between the two groups was −0.07 (95 % CI −0.38 to 0.23; P = 0.65), meaning the gap is statistically indistinguishable from zero. This value stayed above the pre‑set non‑inferiority threshold of −0.495. Side‑effect rates differed markedly: 78.6 % of the medication group experienced at least one trial‑related adverse event, leading to ten withdrawals, while only 15.4 % of the course group reported any side effects and no one dropped out. - Evidence grade: A - Sources:Hoge EA, Bui E, Mete M, Dutton MA, Baker AW, Simon NM (2023). Mindfulness-based stress reduction vs escitalopram for the treatment of adults with anxiety disorders: a randomized clinical trial. JAMA Psychiatry, 80(1), 13-21. - Notes: The trial employed a standardized eight‑week mindfulness‑based stress reduction curriculum (MBSR), not a generic meditation app; the two cannot be equated. This recommendation applies to individuals who already meet diagnostic criteria for anxiety disorder; they should still consult a physician. Its practical value lies in offering a treatment option with comparable evidence strength for those who hesitate to take medication because of potential side effects. ### 8. For quick relief on the spot, try the 5‑minute “cyclic sigh”: two inhalations followed by a prolonged exhalation - Cost: No cost at all. Just 5 minutes a day. - In plain terms: In a one‑month controlled trial where participants performed each of three breathing exercises for 5 minutes daily, all three proved more effective than an equal amount of mindfulness meditation at lifting mood and lowering respiratory rate. The “cyclic sigh” — which emphasizes lengthening the exhale — performed best. The method is simple: inhale once through the nose, then take a brief second inhale to fully fill the lungs, and finally exhale slowly through the mouth. This particular study relied on self‑reported data and involved a relatively small group of volunteers, yet it required zero expense. - Benefit: This home‑based, randomized controlled trial compared three distinct 5‑minute daily breathing routines — cyclic sighing (focused on extended exhalation), box breathing (equal durations of inhale, hold, and exhale), and cyclic hyperventilation with pauses — against an equivalent mindfulness meditation regimen over a month. Using a mixed‑effects model on pooled data, each breathing technique outperformed meditation; cyclic sighing stood out for its superior impact on mood improvement (statistically significant at P<0.05) and on reducing breathing frequency (also P<0.05). - Evidence grade: B - Sources:Balban MY, Neri E, Kogon MM, et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. - Notes: Execute the exercise by inhaling once through the nose, briefly adding a second inhale to maximize lung expansion, then exhale gently and fully through the mouth for a full 5 minutes. Although this trial was conducted at home, relied on participant self‑assessment, and involved a modest sample size, its benefits are clear: it costs nothing, takes only five minutes, can be done anywhere, and offers modest but tangible advantages over standard mindfulness practice. ### 9. Treat “regular social contact” as a health expense — don’t wait until you’re feeling down to reach out - Cost: It requires some money and time to arrange meetups. The hard part is making the effort to schedule them even when you’re in a good mood. - In plain terms: This conclusion comes from a meta-analysis of 70 studies involving 3.4 million people, tracked for an average of 7 years. Those experiencing social isolation had a roughly 30% higher risk of dying during that period compared to non-isolated individuals. People reporting loneliness faced a 25% higher risk, while those living alone faced a 30% higher risk. These figures are similar in magnitude and are even more pronounced among people under 65. Keep in mind these are observational data; it’s also possible that people in poorer health are more likely to end up isolated. - Benefit: As noted, this is a meta-analysis of 70 studies with 3.4 million participants observed over 7 years. Social isolation, loneliness, and living alone all correlate with higher mortality. After adjusting for age and health status, the weighted average risk ratios were: 1.29 for social isolation, 1.26 for loneliness, and 1.32 for living alone. In other words, each condition raised the risk of dying during the study period by roughly 30%, 25%, and 30% respectively. The effects are comparable across all three factors and are stronger in younger adults. - Evidence grade: A - Sources:Holt-Lunstad J, Smith TB, Baker M, Harris T, Stephenson D (2015). Loneliness and social isolation as risk factors for mortality: a meta-analytic review. Perspectives on Psychological Science, 10(2), 227-237. - Notes: This topic remains debated. These findings are purely correlational; no randomized controlled trials have been conducted to prove cause and effect. It’s also true that people with poorer health are more likely to become isolated or have fewer social interactions. The authors argue that social relationships are as important to health as smoking or obesity, yet there’s no randomized evidence showing that increasing social contact actually lowers mortality. This point does not contradict Section 3’s advice to “cut back on draining relationships”; that section focuses on eliminating toxic connections, while this one stresses the value of maintaining those that replenish your energy. ### 10. Living near green spaces means you can use them for walking, strolling, or just sitting around - Cost: No cost at all — it’s free and easy to incorporate into daily life. - In plain terms: Nine studies from seven countries involving 8.32 million people show that for every 0.1 increase in the normalized vegetation index (NDVI) within 500 meters of a home, the risk of dying during the same period drops by roughly 4%. This measures greenery right around where people live, not how often they visit parks. Naturally, neighborhoods with more greenery tend to have wealthier residents and cleaner air. So don’t interpret this as “visiting parks automatically adds years to your life”; the practical takeaway is to consider nearby green spaces when choosing where to live. - Benefit: This result comes from a meta-analysis of nine long-term cohort studies spanning seven countries and 8.32 million participants. It looks at vegetation levels within 500 meters of residences, quantified via NDVI — a number that reflects ground-level greenery (bare soil or concrete scores near 0, dense vegetation near 1). A 0.1 rise in NDVI corresponds to a pooled hazard ratio of 0.96 for overall mortality (95% CI 0.94–0.97), meaning a roughly 4% reduction in death risk — with actual values likely falling between 3% and 6%. Seven out of the nine studies found lower mortality in greener areas, a pattern unlikely to be coincidental; the other two showed no clear link. - Evidence grade: A - Sources:Rojas-Rueda D, Nieuwenhuijsen MJ, Gascon M, Perez-Leon D, Mudu P (2019). Green spaces and mortality: a systematic review and meta-analysis of cohort studies. The Lancet Planetary Health, 3(11), e469-e477. - Notes: This finding remains debated. The studies themselves vary widely in results (I² = 95%, indicating substantial disagreement), and the analysis tracks neighborhood greenery rather than personal park visits. Moreover, greener areas typically feature higher incomes, cleaner air, and more active lifestyles — all factors intertwined with vegetation levels. Again, don’t read this as “parks guarantee longer life”; the key insight is that living near green spaces costs nothing and may offer health benefits. NDVI is simply a numeric way to gauge local greenery, where values near 0 represent barren or paved zones and values near 1 indicate lush vegetation — so a 0.1 increase roughly equals moving from a bare urban block to one lined with trees.