HowToLiveWorse

CHAPTER 22 · 10 SOURCE ENTRIES

Science-Backed Relaxation

怎么放松：娱乐场所和减压

[← 回总目录](../README.md) 前半节讲娱乐场所里哪些钱花得冤、安全出口在哪，口径是金钱和人身自由。后半节讲怎么减压，口径是精力和总死亡率。两半的数字不放在一起换算。第 3 节已经写过情绪低落时先做哪几件事，这里给更具体的做法。

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22-001
Evidence Alifespan

Check where the emergency exits are before entering a KTV, bar, or escape room; if they’re locked or blocked, pick another venue.

进 KTV、酒吧、密室之前先看一眼安全出口在哪，被锁被堵就换一家

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.

Open the low-ROI detour

Move “Check where the emergency exits are before entering a KTV, bar, or escape room; if they’re locked or blocked, pick another venue.” to Future Me's calendar

The routine already works until the day the source says it may not.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
22-002
Evidence Amoney

Price lists must be displayed before ordering; entertainment venues cannot charge “after the fact”

点单前要价目表，娱乐场所必须明码标价，不接受「先玩后算」

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.

Open the low-ROI detour

Move “Price lists must be displayed before ordering; entertainment venues cannot charge “after the fact”” to Future Me's calendar

There is no immediate alarm, so the sensible choice can wait for a less busy week.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
22-003
Evidence Afreedom

If someone offers you “stuff” at a venue, leave immediately — harboring and providing both count as aiding friends

场子里有人递「东西」就立刻走，容留和提供都不是「帮朋友」

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.

Open the low-ROI detour

Move “If someone offers you “stuff” at a venue, leave immediately — harboring and providing both count as aiding friends” to Future Me's calendar

Future Me has a clearer calendar, more patience, and apparently the same responsibilities.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
22-004
Evidence Afreedom

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

不吃陌生人给的糖和零食，不喝离开过视线的饮料，不接别人递的烟弹

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.

Open the low-ROI detour

Move “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” to Future Me's calendar

If I do not open the notes, no new task has technically appeared.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
22-005
Evidence Alifespan

Avoid scripted-murder-mystery (Scripted Kill, "jubensha") and escape rooms located in residential buildings or below the first basement level

剧本杀、密室别去开在居民楼里或者地下二层以下的

A 2022 notice jointly issued by five government departments clearly states that script-entertainment venues (script entertainment, "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.

Open the low-ROI detour

Move “Avoid scripted-murder-mystery (Scripted Kill, "jubensha") and escape rooms located in residential buildings or below the first basement level” to Future Me's calendar

One more exception feels free because the bill arrives outside the current scene.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
22-006
Evidence Alifespan

Going for a brisk walk or a jog when feeling down: the effect size of exercise on depression is proportional to its intensity

心情差就去走或者跑，抗抑郁的效应量（效果大小）跟强度成正比

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.

Open the low-ROI detour

Move “Going for a brisk walk or a jog when feeling down: the effect size of exercise on depression is proportional to its intensity” to Future Me's calendar

I can spend longer deciding whether to start than the small action would take.

Today I keep a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
22-007
Evidence AlifespanSource-sensitive

When anxiety interferes with daily life, mindfulness‑based stress reduction works just as well as common anti‑anxiety drugs

焦虑到影响生活时，正念减压课的效果不劣于常用的抗焦虑药

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.

Open the low-ROI detour

Move “When anxiety interferes with daily life, mindfulness‑based stress reduction works just as well as common anti‑anxiety drugs” to Future Me's calendar

The routine already works until the day the source says it may not.

Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
22-008
Evidence Blifespan

For quick relief on the spot, try the 5‑minute “cyclic sigh”: two inhalations followed by a prolonged exhalation

当场想缓过来，用 5 分钟「循环叹息」：吸气两段，呼气拉长

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.

Open the low-ROI detour

Move “For quick relief on the spot, try the 5‑minute “cyclic sigh”: two inhalations followed by a prolonged exhalation” to Future Me's calendar

There is no immediate alarm, so the sensible choice can wait for a less busy week.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off
22-009
Evidence AlifespanSource-sensitive

Treat “regular social contact” as a health expense — don’t wait until you’re feeling down to reach out

把「定期和人见面」当成健康支出，别只在心情差时才找人

Long-term epidemiological research tracking over 3 million people for an average of 7 years demonstrates the vital role of social connection. 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.

Open the low-ROI detour

Move “Treat “regular social contact” as a health expense — don’t wait until you’re feeling down to reach out” to Future Me's calendar

Future Me has a clearer calendar, more patience, and apparently the same responsibilities.

Today I keep a little money, a few minutes, a bit of persistence and avoid interrupting my default routine.

Read the source and trade-off
22-010
Evidence Alifespan

Living near green spaces means you can use them for walking, strolling, or just sitting around

选住处时把周边绿地算进去，但别指望「多去公园」就延寿

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.

Open the low-ROI detour

Move “Living near green spaces means you can use them for walking, strolling, or just sitting around” to Future Me's calendar

If I do not open the notes, no new task has technically appeared.

Today I keep a few minutes and avoid interrupting my default routine.

Read the source and trade-off

Source snapshot: a994b6a0c90598b0fe15cb837343f438dbf7b95d. Every original stays available in Chinese alongside the English edition.