MENTALHEALTHRESOURCES/Progressive_Muscle_Relaxation.html at main · eltonaguiar/MENTALHEALTHRESOURCES · GitHub

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<!DOCTYPE html>
<html lang="en">
<head>
  <meta charset="UTF-8">
  <meta name="viewport" content="width=device-width, initial-scale=1.0">
  <title>Progressive Muscle Relaxation - Mental Health Resources</title>
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    .progress-fill {
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      font-size: 1.5rem;
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    .action {
      font-size: 1.25rem;
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    .action.tense { color: #f59e0b; }
    .action.relax { color: #22c55e; }
    .description {
      color: var(--text-2);
      line-height: 1.6;
    }
    .timer {
      font-size: 3rem;
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      margin: 1rem 0;
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    .controls {
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  </style>
</head>
<body>
  <section class="crisis-banner">
    <h2>🚨 In Crisis? Get Help Now</h2>
    <div class="crisis-links">
      <a href="tel:18334564566">☎️ Call 1-833-456-4566</a>
      <a href="sms:741741&body=HOME">💬 Text HOME to 741741</a>
      <a href="tel:911">🆘 Emergency: 911</a>
    </div>
  </section>

  <section class="info-banner">
    <div class="info-content">
      <span class="info-icon">ℹ️</span>
      <div class="info-text">
        <strong>Note:</strong> Save features use your browser's local storage and are for personal reflection only.
        Data is stored on your device and not on our servers. These tools are designed for self-reflection and are not a substitute for professional help.
      </div>
    </div>
  </section>


  <header>
    <h1>💪 Progressive Muscle Relaxation</h1>
    <p>Release physical tension through systematic muscle tensing and relaxing. A proven technique for reducing anxiety and stress.</p>
  </header>

  <div class="container">
    <div class="pmr-container">
      <div class="progress-bar">
        <div class="progress-fill" id="progressFill" style="width: 0%"></div>
      </div>
      <div class="step-indicator" id="stepIndicator">Step 0 of 8</div>

      <div class="body-visual">
        <span class="body-part" id="bodyPart">🧘</span>
      </div>

      <div class="instruction-card">
        <div class="muscle-group" id="muscleGroup">Ready to Begin</div>
        <div class="action" id="action">Press Start to begin the relaxation exercise</div>
        <div class="timer" id="timer">0</div>
        <div class="description" id="description">Find a comfortable position, either sitting or lying down. Close your eyes and take a few deep breaths.</div>
      </div>

      <div class="controls">
        <button class="btn btn-primary" id="startBtn" onclick="togglePMR()">Start Exercise</button>
        <button class="btn btn-secondary" onclick="resetPMR()">Reset</button>
      </div>

      <div class="muscle-list" id="muscleList"></div>

      <div class="info">
        <h3>About Progressive Muscle Relaxation</h3>
        <p>PMR was developed by Dr. Edmund Jacobson in the 1920s. It involves systematically tensing and then relaxing muscle groups throughout your body.</p>
        <p><strong>Benefits:</strong> Reduces physical tension, decreases anxiety, improves sleep, and increases body awareness.</p>
        <p><strong>Tip:</strong> Tense muscles for about 5 seconds, then relax for 10 seconds. Focus on the contrast between tension and relaxation.</p>
      </div>
    </div>


    <div class="recommended-resources">
      <h3>📚 Recommended Resources</h3>
      <div class="resources-grid">
        <div class="resource-category">
          <h4>📖 Books</h4>
          <ul>
            <li><a href="https://www.amazon.com/Feeling-Good-New-Mood-Therapy/dp/0380810336" target="_blank" rel="noopener noreferrer">"Feeling Good" by David D. Burns</a> - CBT classic</li>
            <li><a href="https://www.amazon.com/Body-Keeps-Score-Healing-Trauma/dp/0143127748" target="_blank" rel="noopener noreferrer">"The Body Keeps the Score" by Bessel van der Kolk</a> - Trauma & healing</li>
            <li><a href="https://www.amazon.com/Atomic-Habits-Proven-Build-Break/dp/0735211299" target="_blank" rel="noopener noreferrer">"Atomic Habits" by James Clear</a> - Building better habits</li>
            <li><a href="https://www.amazon.com/Mans-Search-Meaning-Viktor-Frankl/dp/0807014273" target="_blank" rel="noopener noreferrer">"Man's Search for Meaning" by Viktor Frankl</a> - Finding purpose</li>
          </ul>
        </div>
        <div class="resource-category">
          <h4>🎬 Videos & Channels</h4>
          <ul>
            <li><a href="https://www.youtube.com/@hubaboratoryermanlab" target="_blank" rel="noopener noreferrer">Huberman Lab</a> - Neuroscience-based mental health</li>
            <li><a href="https://www.youtube.com/@HealthyGamerGG" target="_blank" rel="noopener noreferrer">HealthyGamer GG</a> - Mental health for modern life</li>
            <li><a href="https://www.youtube.com/@TherapyinaNutshell" target="_blank" rel="noopener noreferrer">Therapy in a Nutshell</a> - CBT & DBT techniques</li>
            <li><a href="https://www.ted.com/topics/mental+health" target="_blank" rel="noopener noreferrer">TED Talks: Mental Health</a> - Expert insights</li>
          </ul>
        </div>
        <div class="resource-category">
          <h4>🎧 Apps & Podcasts</h4>
          <ul>
            <li><a href="https://www.headspace.com" target="_blank" rel="noopener noreferrer">Headspace</a> - Guided meditation</li>
            <li><a href="https://www.calm.com" target="_blank" rel="noopener noreferrer">Calm</a> - Sleep & relaxation</li>
            <li><a href="https://www.wysa.io" target="_blank" rel="noopener noreferrer">Wysa</a> - AI mental health companion</li>
            <li><a href="https://podcasts.apple.com/us/podcast/the-happiness-lab-with-dr-laurie-santos/id1474245040" target="_blank" rel="noopener noreferrer">The Happiness Lab Podcast</a></li>
          </ul>
        </div>
      </div>
    </div>


    <div style="text-align: center;">
      <a href="/MENTALHEALTHRESOURCES/" class="back-link">← Back to Mental Health Resources</a>
    </div>
  </div>

  <footer>
    <p>Mental health resources curated for global access. If you're in crisis, please reach out to local emergency services.</p>
  </footer>

  <script>
    const muscleGroups = [
      { name: 'Hands & Forearms', emoji: '✊', tense: 'Make tight fists and bend your wrists toward your forearms', relax: 'Let your hands fall open and loose' },
      { name: 'Biceps', emoji: '💪', tense: 'Bend your elbows and flex your biceps as hard as you can', relax: 'Let your arms drop and hang loosely' },
      { name: 'Shoulders', emoji: '🤷', tense: 'Raise your shoulders up toward your ears', relax: 'Let your shoulders drop down and relax' },
      { name: 'Face', emoji: '😤', tense: 'Scrunch up your face - squeeze eyes, wrinkle nose, clench jaw', relax: 'Let your face go completely slack' },
      { name: 'Chest & Back', emoji: '🫁', tense: 'Take a deep breath and hold it while arching your back slightly', relax: 'Exhale slowly and let your body sink into support' },
      { name: 'Stomach', emoji: '🎯', tense: 'Tighten your stomach muscles as if bracing for a punch', relax: 'Release and let your stomach become soft' },
      { name: 'Legs & Thighs', emoji: '🦵', tense: 'Squeeze your thighs together and lift your legs slightly', relax: 'Let your legs fall apart and become heavy' },
      { name: 'Feet & Calves', emoji: '🦶', tense: 'Point your toes down and curl them, tensing your calves', relax: 'Let your feet fall naturally and feel warmth spread' }
    ];

    let currentStep = -1;
    let isRunning = false;
    let phase = 'ready'; // ready, tense, relax
    let timer = 0;
    let intervalId = null;

    function initMuscleList() {
      const list = document.getElementById('muscleList');
      list.innerHTML = muscleGroups.map((group, i) =>
        `<div class="muscle-item" id="muscle-${i}">${group.emoji} ${group.name}</div>`
      ).join('');
    }

    function togglePMR() {
      if (isRunning) {
        pausePMR();
      } else {
        startPMR();
      }
    }

    function startPMR() {
      isRunning = true;
      document.getElementById('startBtn').textContent = 'Pause';

      if (currentStep === -1) {
        currentStep = 0;
      }

      runPhase();
    }

    function pausePMR() {
      isRunning = false;
      document.getElementById('startBtn').textContent = 'Resume';
      if (intervalId) clearInterval(intervalId);
    }

    function resetPMR() {
      isRunning = false;
      if (intervalId) clearInterval(intervalId);
      currentStep = -1;
      phase = 'ready';

      document.getElementById('startBtn').textContent = 'Start Exercise';
      document.getElementById('progressFill').style.width = '0%';
      document.getElementById('stepIndicator').textContent = 'Step 0 of 8';
      document.getElementById('bodyPart').textContent = '🧘';
      document.getElementById('bodyPart').classList.remove('active');
      document.getElementById('muscleGroup').textContent = 'Ready to Begin';
      document.getElementById('action').textContent = 'Press Start to begin the relaxation exercise';
      document.getElementById('action').className = 'action';
      document.getElementById('timer').textContent = '0';
      document.getElementById('description').textContent = 'Find a comfortable position, either sitting or lying down. Close your eyes and take a few deep breaths.';

      document.querySelectorAll('.muscle-item').forEach(el => {
        el.classList.remove('completed', 'current');
      });
    }

    function runPhase() {
      if (!isRunning) return;

      if (currentStep >= muscleGroups.length) {
        completePMR();
        return;
      }

      const group = muscleGroups[currentStep];

      document.getElementById('progressFill').style.width = `${((currentStep + 0.5) / muscleGroups.length) * 100}%`;
      document.getElementById('stepIndicator').textContent = `Step ${currentStep + 1} of ${muscleGroups.length}`;
      document.getElementById('bodyPart').textContent = group.emoji;
      document.getElementById('bodyPart').classList.add('active');
      document.getElementById('muscleGroup').textContent = group.name;

      document.querySelectorAll('.muscle-item').forEach((el, i) => {
        el.classList.remove('current');
        if (i < currentStep) el.classList.add('completed');
        if (i === currentStep) el.classList.add('current');
      });

      if (phase === 'ready' || phase === 'relax') {
        // Start tense phase
        phase = 'tense';
        timer = 5;
        document.getElementById('action').textContent = 'TENSE';
        document.getElementById('action').className = 'action tense';
        document.getElementById('description').textContent = group.tense;

        runTimer(() => {
          // Move to relax phase
          phase = 'relax';
          timer = 10;
          document.getElementById('action').textContent = 'RELAX';
          document.getElementById('action').className = 'action relax';
          document.getElementById('description').textContent = group.relax;
          document.getElementById('bodyPart').classList.remove('active');

          runTimer(() => {
            currentStep++;
            phase = 'ready';
            runPhase();
          });
        });
      }
    }

    function runTimer(callback) {
      document.getElementById('timer').textContent = timer;

      intervalId = setInterval(() => {
        timer--;
        document.getElementById('timer').textContent = timer;

        if (timer <= 0) {
          clearInterval(intervalId);
          if (isRunning) callback();
        }
      }, 1000);
    }

    function completePMR() {
      isRunning = false;
      document.getElementById('startBtn').textContent = 'Start Again';
      document.getElementById('progressFill').style.width = '100%';
      document.getElementById('stepIndicator').textContent = 'Complete!';
      document.getElementById('bodyPart').textContent = '🙏';
      document.getElementById('muscleGroup').textContent = 'Well Done!';
      document.getElementById('action').textContent = '';
      document.getElementById('action').className = 'action';
      document.getElementById('timer').textContent = '✓';
      document.getElementById('description').textContent = 'You\'ve completed the full body relaxation. Notice how your body feels now compared to when you started. Take a moment to enjoy this calm state.';

      document.querySelectorAll('.muscle-item').forEach(el => {
        el.classList.add('completed');
        el.classList.remove('current');
      });

      currentStep = -1;
    }

    initMuscleList();
  </script>
</body>
</html>