核爆指數 The Emotion Tester
壓力 Stress
抑鬱 Depression
焦慮 Anxiety
濫用藥物 Drug Abuse
自殺 Suicide
自救方法 Self Help
處理壓力 To Manage Stress 對抗抑鬱 To fight against Depression 對抗焦慮 To Cope with Anxiety 處理濫用藥物 To tackle Drug Abuse 處理自殺念頭 To deal with Suicidal thoughts
求助 To seek help
評估工具 Assessment Tools
合作機構 Our Partners

自救方法 Self Help

處理壓力

1. 盡力而為

  • 不宜作過多的承諾，以免令自己無法應付，有需要時學會拒絕別人要求
  • 專注在一自己能力範圍之內的事情，自己不能控制的事情隨遇而安
  • 對自己有要求，也要學會欣賞自己的成就
  • 視生活困難或挫折當作挑戰，將壓力化成原動力

2.與別人傾訴自己的感受和困難

  • 向別人傾訴並不代表自己示弱，而別人能給予協助或意見，及精神上鼓勵

3. 培養良好工作習慣

  • 列出所有工作或任務，並按重要性排出先後次序，嘗試先完成最迫切和最重要的任務
  • 嘗試將較為複雜和困難的任務分拆成數個細小任務，令自己較易掌握。
  • 切忌將工作拖延至最後一刻。
  • 按自己步伐做事，勿盲目與其他人比較。
  • 適當休息。

4. 實踐健康的生活方式

  • 養成良好飲食習慣。
  • 定時做適量的運動，建議每星期最少做三次，每次約三十分鐘。
  • 定期安排社交活動及能帶來滿足感的興趣。
  • 養成良好睡眠習慣

6. 定時進行身心鬆弛練習舒緩緊張情緒

  • 腹腔式呼吸練習
    • 當人受壓時呼吸會變得不規律，透過呼吸練習學習調節呼吸頻率。
  • 肌肉鬆弛練習
    • 當人緊張時，身體肌肉會繃緊，肌肉鬆弛法能讓人有系統地放鬆身體各部分肌肉。
  • 意像鬆弛練習
    • 可運用想像力幻想自己正身處在一個十分寧靜和舒適的環境，例如一個寧靜海灘，再細想能用五官感覺感受當下環境，令注意力轉移到寧靜意像。

To manage Stress：

1.Do your best is enough

  • Don't make too many promises, so as not to make yourself unable to cope with, learn to reject others' requests when necessary
  • Focus on things that are within your ability, and things you can't control
  • Have requirements on yourself and learn to appreciate your achievements
  • Treat difficulties or frustrations as challenges and turn stress into motivation

2. Talk to others about their feelings and difficulties

  • Talking to others does not mean that you are weak, but that others can give you assistance or advice, and encourage you mentally

    • 3. Develop good working habits

    • List all jobs or tasks, prioritize them by importance, and try to complete the most urgent and important tasks first.
    • Try to break the more complicated and difficult tasks into several smaller tasks to make yourself easier to master.
    • Don't delay work until the last minute.
    • Do things at your own pace and do not compare blindly with others.
    • Take appropriate rest.

    4.Practice a healthy lifestyle

    • Develop good eating habits.
    • Do regular exercise regularly. It is recommended to do at least three times a week for about 30 minutes each time.
    • Regular social activities and interests that bring satisfaction.
    • Develop proper sleeping habit

    6. Regular physical and mental relaxation exercises to relieve tension

    • Abdominal breathing exercises
    • Breathing becomes irregular when a person is under pressure. Learn to adjust the breathing rate through breathing exercises.
    • Muscle relaxation exercises
    • When a person is tense, the muscles in the body become tight. The muscle relaxation method allows people to systematically relax the muscles in all parts of the body.
    • Image relaxation exercise
    • You can use your imagination to imagine that you are in a very peaceful and comfortable environment, such as a tranquil beach, and then think about being able to feel the current environment with the senses of the senses, so that you can shift your attention to a peaceful image.

    Reference:
    https://www3.ha.org.hk/cph/imh/mhi/article_01_02.asp

    對抗抑鬱

    為了幫助自身對抗抑鬱，有下列數項事情可以做：

    1.保持自己的正常社交網絡

    • 與他人保持聯絡
    • 參與社交活動
    • 建立新友誼
    • 改善你的支援網絡

    2.放鬆、令自己變得更有活力

    • 參加有趣活動
    • 進行身心鬆弛練習

    3.健康生活

    • 實踐健康的生活習慣，例如有充足睡眠
    • 持續地運動能夠紓解抑鬱癥狀及避免復發
    • 健康飲食，制定專為對抗抑鬱而設的餐單。減少進食可以刺激腦部及情緒波伏的食物，例如咖啡因、酒精、飽和脂肪等

    4.平衡思考

    • 認知扭曲代表悲觀想法令自己難以承受，這亦是抑鬱的症狀
    • 找出負面想法
    • 用平衡思考的方式代替負面思想

    To fight against Depression

    To help ourselves to fight against depression, there are several things that we can do.

    a. Stay connected with your social network

    • Staying connected to other people
    • taking part in social activities
    • Build new friendships
    • Improve your support network
    • Look for support from people who make you feel safe and cared for

    b. Relax and energize yourselves

    • having fun activities
    • practice relaxation techniques such as mindfulness

    c. stay healthy

    • following a healthy lifestyle like having enough sleep
    • continuous exercise can relieve depression symptoms which can also prevent relapse
    • Having healthy and depression-fighting diet is also important. Reduction of foods that can adversely affect your brain and mood, such as caffeine, alcohol, trans fats etc.

    d. balance thinking

    • Cognitive distortions mean the pessimistic thoughts overwhelm you which is a symtom of depression
    • identify the negative thoughts
    • replace the negative thoughts with more balanced way of thinking

    Reference:
    https://www.helpguide.org/articles/depression/coping-with-depression.htm

    對抗焦慮

    焦慮會對自己造成傷害，以下是一些方法協助自己對抗焦慮。

    1.鬆弛

    • 運動是一種有效對抗焦慮的方法，過程中可以令身體釋放安多酚以緩解緊張情緒及壓力。與此同時，運動亦可以令人通過專注身體活動而減少煩惱。
    • 冥想令人專注當刻所發生事情，而非自己擔憂的事，減少焦慮引起的負面想法。
    • 焦慮時深呼吸，可以令思想平靜並消除負面想法。

    2.分享你的感受

    • 與可信賴的朋友和家人傾談以平靜心情並緩解焦慮
    • 說出感受可以理清自己的想法
    • 聆聽別人意見或許有助尋找出路
    • 建立支持系統

    3.正念

    • 認知自己的擔憂並了解現狀
    • 觀察憂慮而非批判
    • 意識身體對憂慮的反應，而不是陷入憂慮本身
    • 注意當刻發生的事

    To Cope with Anxiety

    Anxiety can be harmful to us. Here we can do something to help ourselves.

    1.Relaxation

    • Exercise is an effective anti-anxiety method which can release endorphins to relieve tension and stress. In the same time, exercise can also interrupt the worries by focusing on the body movement.
    • Meditation means focusing to what is happening right now instead of what you are worrying about. It can interrupt the negative thinking caused by anxiety.
    • Take a deep breath when you are anxious which can calm your mind and quiet negative thoughts.

    2.Share your feeling

    • talk to trusted friends and family in order to calm the nervous system and diffuse anxiety
    • speak out your feeling can sort out your thoughts
    • listen to others opinions may help find the way out
    • build a support system

    3.Mindfulness

    • acknowledge your worries and aware its presence
    • simply observe worries without judging
    • aware of how the body reacts to the worries instead of stuck into the worries itself
    • pay attention to the present moment

    Reference:
    https://www.helpguide.org/articles/anxiety/how-to-stop-worrying.htm

    處理濫用藥物

    吸毒危機難以自行處理，但仍有方法協助。

    1.尋找朋友及家人幫忙

    • 向親朋好友尋求幫助
    • 嘗試與親人交談
    • 獲得朋友和家人的支持
    • 必要時進行關係諮詢或家庭治療

    2.建立一個冷靜清醒的社交網絡
    • 切斷與毒品有關的關係
    • 建立良好的人際關係，協助自己康復

    To tackle Drug Abuse

    Drug abuse is difficult to tackle by ourselves but still we can do the followings to help ourselves.

    1.seek help from close friends and family.

    • Try to talk to your loved one
    • Gain support from friends and family members
    • Have relationship counseling or family therapy if necessary

    2.Build a sober social network.

    • sever the relationship which involved in drug
    • build up sober relationship who can support your recovery

    Reference
    Help Guide (2019), Overcoming Drug Addiction
    https://www.helpguide.org/articles/addictions/overcoming-drug-addiction.htm

    處理自殺念頭

    1.分享您的想法和感受

    • 與值得信賴的人分享想法和感受
    • 說出來可以緩解情緒
    • 可以撥打支援熱線電話分享自己想法

    2.安全計劃

    • 當感覺到有自殺危險時可前往安全的地方
    • 盡最大努力移除所有可能傷害自己的物件
    • 當有危機時可聯絡自己的醫生和治療師
    • 避免自己一個人獨處
    • 避免使用酒精和藥物，以免加劇抑鬱癥狀或影響解決問題的能力

    3.放鬆

    • 投放時間在自己的愛好或朋友身上，亦可參加有趣活動或鍛煉身體，這樣有助打斷自殺念頭

    To deal with Suicidal thoughts

    Suicidal thoughts and feelings may cause severe consequences. The following self help guidelines may help you with this.

    1.Share your thoughts and feelings

    • share your thoughts and feelings with trusted people
    • speak out can help relieve your emotions
    • you may also call crisis helpline to share your thoughts

    2.Safety plan

    • go to a safe place when you have suicidal crisis
    • Try your utmost to remove the objects that can hurt yourselves
    • contact your doctor and therapist if crisis occurs
    • prevent staying alone
    • prevent alcohol and drugs which can worsen depression and affect your problem-solving ability

    3.Relaxation

    • spending time with your hobbies or friends, joining fun activities or having exercise which can help

    Reference:
    https://www.helpguide.org/articles/suicide-prevention/are-you-feeling-suicidal.htm