「抗疫時不忘照顧心靈」系列 (Traditional Chinese Version Only)
「抗疫時不忘照顧心靈」系列 -「在不確定中穩定心神」
讓一吸一呼安穩心神，然後好好處理眼前的不同狀況。
按下連結到練習短片： https://youtu.be/iFP-gdoCUXM
「抗疫時不忘照顧心靈」系列 -「照顧焦慮情緒」
感到焦慮時，可以停一停，帶著覺察照顧此刻的自己。
按下連結到練習短片：https://youtu.be/wX5JUnPcpNM
「抗疫時不忘照顧心靈」系列 -「與煩惱同行」
將注意力集中在每一步當中，讓煩惱不安的情緒穩定下來。
按下連結到練習短片：https://youtu.be/Obe8x8g3EEQ
「抗疫時不忘照顧心靈」系列 -「給自己一覺好眠」
探索自己當下的身體感覺，想像呼吸在身體的進出，以改善睡前肌肉緊張的情況。
按下連結到練習短片：https://youtu.be/qERT-2rxqWc
「抗疫時不忘照顧心靈」系列 -「滋養我們緊張的身體」
透過伸展緩和繃緊的身體，舒緩緊張的情緒。
按下連結到練習短片：https://youtu.be/CjHOYJOA_R8
「抗疫時不忘照顧心靈」系列 -「給身體一份慈愛」
聆聽並感受身體的感覺，以慈愛滋養自己此刻的身心需要。
按下連結到練習短片：https://youtu.be/ipj91JY4JRQ
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「不忘照顧心靈」系列 (Traditional Chinese Version Only)
[不忘照顧心靈] 系列 - 靜觀練習短片
在疫情持續、需要時刻關注個人及家居衞生的時候，也記緊不忘照顧心靈。現特意送上一系列「不忘照顧心靈」的靜觀練習短片，讓大家在處理疫情所帶來的狀況時，也可照顧自己及分享到親友適時互相關顧身心靈(330)。
內文中每頁練習的解說按下滑鼠左鍵，即可連結到練習短片： https://bit.ly/2xqfWG1
[不忘照顧心靈] 系列 - 「坐立不安?不如靜心步行」練習
這段時間，大家可能會因為對疫情難以掌控，而覺得不安、擔心和思緒混亂。在這情况下，要坐定定做靜觀練習可能很難，不如試下一齊體驗「坐立不安?不如靜心步行」練習。
聲音導航: 陳鑑忠先生 - 新生精神康復會教育心理學家
[不忘照顧心靈] 系列 - 「灌溉心中慈愛友善的種子」
其實我們每個人心裡都有關愛及充滿善意的面向。所以在這個共同抗疫的時候，我們可以透過祝福練習，多接觸內心那友善及關愛的面向，灌溉心中慈愛的種子。同時間，我們也可以在祝福練習中，帶著慈愛的心去祝福香港以至世界上的所有人，當中也包括自己。邀請大家一齊體驗「灌溉心中慈愛友善的種子」練習。
聲音導航: 陳鑑忠先生 - 新生精神康復會教育心理學家
[不忘照顧心靈] 系列 - 「洗手也靜觀」
有沒有想過，洗手的時候，都可以成為一個靜觀練習的機會？既然每一位傳染病學專家都說洗手對防疫好重要，而我們每日可能洗很多次手，不如讓我們一起體驗「洗手也靜觀」，嘗試每次都帶住一份覺察去洗手。
聲音導航: 陳鑑忠先生 - 新生精神康復會教育心理學家
[不忘照顧心靈] 系列 - 「停一停，給自己一個呼吸空間」
在疫情持續、人心難安的時候，很容易會觸發不愉悅的情緒。這些情緒有時會很強烈，同時腦海裡思緒亂飛，有時身體也會出現一些不舒服的感覺。如果這一刻您覺得身心都很辛苦，不妨可以停下來，給自己一個呼吸空間，去關懷一下自己。讓我們一起體驗「停一停，給自己一個呼吸空間」。
聲音導航: 陳鑑忠先生 - 新生精神康復會教育心理學家
[不忘照顧心靈] 系列 - 帶著好奇心，與不愉悅的感覺共處
面對疫情持續，情緒難免受影響，好好照顧起伏不定的心情，才可以更好的狀態來面對和處理疫情所帶來的問題及挑戰。今日同大家一齊體驗 「帶著好奇心，與不愉悅的感覺共處」。
聲音導航: 陳鑑忠先生 - 新生精神康復會教育心理學家
[不忘照顧心靈] 系列 - 「洗手之外，不忘照顧自己的心」
面對疫情持續，情緒難免受影響，好好照顧起伏不定的心情，才可以更好的狀態來面對和處理疫情所帶來的問題及挑戰。今日同大家一齊體驗 「洗手之外，不忘照顧自己的心」。
聲音導航: 陳鑑忠先生 - 新生精神康復會教育心理學家
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[抗疫] 身心靈資訊—臨床心理學家分享(Traditional Chinese Version Only)
焦慮都係傳染病!?
疫情雖然稍稍緩和，但生活上仍然存在很多未知之數、有太多事情我們不能夠控制、亦未能預計，我們會感到焦慮其實都是很好自然的事。
黃國良先生 - 新生精神康復會臨床心理學家
抗疫同時不忘照顧子女的身心靈健康
小朋友不用上學，多了時間留在家中；他們可能會有很多疑問，而且生活可能變得消極及枯燥。作為家長，究竟可以做什麼？
張敬斯博士 - 新生精神康復會臨床心理學家
再困難，身邊仍然有很多美好的事情
最近會不會看到新聞時，心情會受到影響？ 心理學研究發現，有壓力的時候我們可能會被 Tunnel Vision 影響，情形就好像進入隧道，視野變得狹窄，只可以聚焦於帶來最強烈反應的事上。最近肺炎疫情持續，我們是否會受Tunnel Vision 影響而只聚焦在一些負面的事情上？
陳鑑忠先生 - 新生精神康復會教育心理學家
保持身心靈健康的五個小貼士
在非常時期，我們可能會有夠多時間留在家中。如何在這些時間繼續保持自己的身心靈健康呢？
我們有以下五個小貼士。希望大家在照顧身體健康之餘也要好好照顧自己的身心靈健康。
凌悅雯博士 - 新生精神康復會臨床心理學家
參考資料：按此 http://bit.ly/39e5wqH
[抗疫] 330錦囊—居家靜觀練習 (Traditional Chinese Version Only)
有鑑於疫情持續的情況，大家在照顧防疫的時刻，亦應同時關顧自己身心靈(330)的需要。
我們特別推介一系列「居家靜觀練習」，期望大家在預防疫症的生活中，也不忘每天用至少3分30秒，用適合自己的靜觀練習，進行「小休息」，讓我們停一停，在家中好好照顧自己的身心靈(330)健康。
「居家靜觀練習」連結： 按此
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During social unsteadiness, mutual respectful, listening and support have never been more substantial
The recent social dispute and criticism may be frustrating and annoying to most of the ordinary residents. We may easily feel bewildered, lost or even irritated by the differentiation. In fact, we should be more calm, respectful and supporting than ever when acute sentiments occur.
Three Principles of Action
When communicating with an individual in acute sentiment, the following three principles can be adopted: observing, listening and connecting.
1. Observing
Pay attention to discover any person with the following symptoms of serious obsession among your friends and families. Those include:
The above symptoms are some of the typical examples. Most people manage to recover as time goes by, especially when assistance is offered from friends and families. However, if the trauma was disastrous, or assistance became invalid after a long period of time, the victims must not be left alone to guarantee their safety until acute sentiments vanish or profession help can be provided.
2. Listening
When we approach a patient, we must inquire if he/she is willing to be listened or to receive help. If the reply is positive, find a safe and tranquil location and make sure he/she feels comfortable by friendly gesture such as offering a glass of water. Next, we may help him/her sort out issues that should be pondered upon by inquiring his/her request and worry, but not to force and compel. If the patient becomes agitated during conversation, do not leave them alone and make every possible effort to restore a peaceful mind state of him/her.
The below approaches can be helpful to restore a peaceful mind state for individual in serious obsession:
- Maintain a peaceful and gentle tone during conversation;
- If culturally appropriate, try to make eye contact during communication.
- If the patients are abstracted from the conversion, try guiding them to do the Grounding exercise:
- Firstly, lead them to cling both feet on the floor and feel the touch with the ground;
- Then, ask them to tap the knees with fingers or both palms;
- Finally, encourage them to focus on the inhaling and exhaling process, and to breathe mildly.
3. Connecting
People who went through traumatic incident tend to feel fragile, lonely and incapable. They are more likely to suffer from pressure and take longer to recover due to the heavy disturbance of their normal life and insufficient support from around. We can always connect them to the professional organization to provide practical assistance in order to restore their self confidence and regain possession of their own situation.
Practical assistance includes:
- Basic needs and services provision, such as medical services, clothing, baby food. We should pay extra attention to the needs of those vulnerables and the minority;
- Solution provision, such as to search for help from the surrounding and to give practical advice;
- Information provision, such as the location of accurate information, when and where to gain most updated messages, and to explain the source of information and its credibility;
- Close personnel and social support provision, such as connecting the patients with their families or religious personnel (if necessary) regularly, or to convene the patients together to offer comfort and help to each other.
During the whole observation, listening and connecting process, attitude must be constantly remained gentle and positive. Oral language and body language of both sides of the conversation are equally important, such as facial expression, eye contact, gesture, sitting or standing posture, etc. The following body parts are where our attention should be concentrated on:
- Eyes: to show your seriousness and awareness to this conversation;
- Ears: to sincerely listen to the patients;
- Mind: to care and truly respect;
- Mental State: always be calm and to show proper understanding, respect and solicitude.
Tips for Appropriate Wording and Behaviour
In today’s multicultural social background, appropriateness can be unique in various situations. Cultural background, age, gender, customs and religions differences should be taken into account when we speak and act. The following advice for appropriateness is only for guidance. It is the integrity and sincerity when we offer help to the people in need that truly matters.
| Appropriate ✓ |
Inappropriate ✗ |
| Fine a tranquil place to talk in order to minimize the external disturbance. |
To force the patient to describe their tragedies. |
| To keep a proper distance according to his/her age, gender and cultural background. |
To interrupt or compel during conversation. |
| To reply with nodding or ‘En’ to inform patient of your attention. |
To touch patient without confirmation. |
| To stay patient and peaceful. |
To be judgmental to patients’ incident or feeling, such as ‘You should not think that way’, or ‘You should feel lucky to be alive’. |
| To offer genuine information, regardless of you knowing or not knowing. |
To make up things that you do not know. |
| To understand their feelings, and to show reaction to their losses or acute sentiments by saying ‘I am really sorry for you lost, I can imagine your pain and anger.’ |
To give fake guarantee. |
| To accredit them when they demonstrate power and self-assistance. |
To give impression to the patient that you are capable of solving all problems. |
| To allow silence. |
To criticize them with wording such as ‘mad’ or ‘crazy’. |
Reference：Psychological first aid: Guide for field workers. (2011). Geneva: World health organization.
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newlife330 靜觀生活 (Traditional Chinese Version Only)
newlife330是倡導提升身心靈健康的計劃，旨在透過以靜觀為本的網上練習、工作坊及活動，讓公眾培養靜觀的生活態度，達致整全的身心靈健康。收聽靜觀聲音導航，踏上330生活旅程。
- 330生活 – 面對壓力和負面情緒：假如您正在趕工或面對極大壓力，只要抽出數分鐘，也可以好好照顧自己。
按此收聽靜觀聲音導航
- 330生活 – 飲食篇：嘗試放下手機，安安靜靜吃一頓飯，您會品嚐到食物的真味。
按此收聽靜觀聲音導航
- 330生活 – 步行篇：即使短短三幾分鐘的路程，也可能令您享受到身心靈健康的好處。
按此收聽靜觀聲音導航
- 330生活 – 坐車篇：人多擠迫的車廂令您心浮氣躁? 只要轉一轉念，可能就可以創造屬於自己的心靈綠洲。
按此收聽靜觀聲音導航
手機程式：
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During the social turbulence, we should take better care of ourselves.
Tips 1- To monitor yourself
- You can always monitor your mental state through Grounding exercise. Find a quite and safe place to rest, sitting or standing are both feasible. If sitting, cling your feet on the floor and lean your waist and back to the back of the chair to feel the touch with the ground and the solid support given from your back. If standing, straight up your back and open your feet to the width of the shoulders. Rest your arms along both sides of your body. Stomp the ground a few times to feel the solid touches with the floor.
- Sitting or standing, you may take deep breath and focus on the feeling of your body to find out the most comfortable part of it. Then invest all awareness to that body part to gain mental steadiness.
- The next step is to pay attention to the physical perception to find out if: heart rate rises, breath hurries, muscle tensed, or any other body part is unwell. Simultaneously, pay attention to your emotional state as well to find out if you feel: angry, frightened, helpless, agitated, sad, worry, etc. Regarding mind and thought: if there are imaginary pictures constantly appear, or any internal conversation, thought, imagination, residual sadness or worry of future recur. When we sense their existence, accept them, and recognize that they are the normality in abnormal incidents.
- The voice guidance of Grounding practice can be obtained by clicking this link.
Tip 2 - Refocusing your mind
Tip 3- Make effort to maintain regular daily routine
- Continue your daily habit and routine even in difficult time, such as eating breakfast on time, brushing teeth and washing yourself after waking up, having shower daily, guaranteeing sufficient intake of food and water, and having enough sleep, etc. Do not underestimate these minor habits, they are substantial in preserving good feelings at all time.
- In insomnia or when suffering from bad sleeping quality, pay attention to ‘sleep hygiene’ - that is to stick to regular sleeping and waking time, refuse intake of food and drink with caffeine after 3pm and remain balanced between work and rest.
- Reserve a micro break for yourself daily - even it is merely a 3 minutes’ break. Indulge yourself in this little moment to enjoy your favorite activities such as playing video games, stretching, having appetizer you love and so on. These activities do not only reduce pressure, but also recharge our body engine.
Tip 4 - To seek assistance
Besides the Grounding exercise, you may also release your frustration by conversing with the one you trust and tell them how you really feel.
- If thoughts of hurting yourself appear, please call any of a psychological support hot line immediately such as: Samaritan Befrienders Hong Kong（2389 2222）and Suicide Prevention Services （2382 0000）.
- If the thought does not go away, please seek help from Integrated Community Centre for Mental Wellness (ICCMW) spread over all 18 districts of Hong Kong. Those centers are operated by non-profit organizations and free of charge. Instant help can be provided by the social workers on duty during office hours.
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Grounding Tips
When you feel unsettling, frightened, stupefied, sad or interrupted by other strong sentiments, the following tips may help.
Click HERE to download the Grounding Tips (Traditional Chinese Version Only)
Click HERE to download the audio file (Traditional Chinese Version Only)