中大有晴 Sunshine At CUHK

中大有晴 Sunshine At CUHK Sunshine At CUHK aims to guide students to weather adversity and foster an atmosphere of support. SunshineAtCUHK mainly releases mental wellness information.

If you wanna seek professional counselling services, you may make an appointment with WACC

為新學期做好準備：提升你的身心狀態 🛡️📈這幾個月來，你一直在忙著應付別人的期限、別人的要求。現在，是時候為自己打算一下了。歡迎參加我們的 身心健康行動計劃 工作坊——一個互動、沒有講課、沒有分數的空間。你會親手設計一份專屬自己的「身心健康...
05/06/2026

為新學期做好準備：提升你的身心狀態 🛡️📈

這幾個月來，你一直在忙著應付別人的期限、別人的要求。

現在，是時候為自己打算一下了。
歡迎參加我們的 身心健康行動計劃 工作坊——
一個互動、沒有講課、沒有分數的空間。
你會親手設計一份專屬自己的「身心健康工具箱」。

🛠️ 你的「身心健康工具箱」裡有什麼？（提示：不只是睡覺那麼簡單）
📉 學會在壓力失控之前，先一步發現它
🤝 同儕互助：沒有「專家意見」主導，只有「學生幫助學生」, 彼此分享、互相學習

📍 活動詳情
📅 日期: 2026年6月30日（星期二）
⏰ 時間: 14:30 – 17:30
📍地點: 伍何曼原樓401室
🗣 語言: 廣東話
👥 對象: 所有全日制本科生及研究生
🔗 報名連結見 Bio
名額有限，報名從速！

Buff Your Stats for Next Semester 🛡️📈

You’ve spent months meeting everyone else’s deadlines. Now it's time to build a plan for you.

Join our Wellness Recovery Action Plan (WRAP) Workshop—a hands-on, interactive space where you design your own personal " Wellness Toolbox." No lectures, no grades, just real tools for real life.

🛠️ What’s in your Wellness Toolbox? (Hint: It’s more than just sleep)
📉 Spot the Stressors before they spiral
🤝 Peer-to-Peer Wisdom: No "experts," just students supporting students.

📍 Details | 活動詳情
📅 Date: 30 June 2026 (Tue)
⏰ Time: 14:30 – 17:30
📍 Venue: WMY 401
🗣 Language: Cantonese
👥 Target: All full-time CUHK UG & PG students
🔗 Register NOW via Link in Bio!

#中大有晴 #心理健康及輔導中心

Intern生存指南🧭 又到Intern季節，初入職場難免忐忑不安？擔心出錯受責備、害怕被質疑能力、不懂如何融入團隊......如果你正經歷這種「first-day anxiety」，請袋好以下小錦囊 ： 一、簡單直接地自我介紹 「我係Al...
03/06/2026

Intern生存指南🧭
又到Intern季節，初入職場難免忐忑不安？擔心出錯受責備、害怕被質疑能力、不懂如何融入團隊......如果你正經歷這種「first-day anxiety」，請袋好以下小錦囊 ：

一、簡單直接地自我介紹
「我係Alex Chan，中大Comm Year 3，今個暑假會join Marketing Team，希望學習campaign strategy同內容創作！ 」毋須死記硬背，清晰講出姓名、背景及期望，緊張時調整一下呼吸。與其追求完美，不如真誠展現自己。

二、建立人際關係支援系統
與同事建立關係，不止為了人脈，更是建構心理上的支援網絡。

由小行動開始：主動打招呼、記住同事名字、了解他們正在進行的項目，並表達出你的興趣。如果你感到自在，不妨約同事coffee chat，十五分鐘的交流已經有助打破隔膜。

三、勇於提問和求教
害怕發問會被認為能力不足？其實相反，不提問才是更大的阻礙。提問時可以注意以下技巧：
善用搜尋工具或人工智能，發問前先自行探索
留意時機，避免在同事繁忙時打擾
表達宜具體，例如：「我想了解點樣用ad manager去track performance，可以示範一次嗎？」

Intern初期感到焦慮很正常，每一位前輩和管理層，都是從不安開始的。壓力大時，適當休息；不懂時，主動請教；犯錯時，從中學習和改進。

最重要的是：請好好照顧自己的心理健康。💛

🧭 Intern Survival Guide: Beating the First-Day Anxiety
Feeling overwhelmed as an intern? The fear of making mistakes or coming across as "clueless" is normal. If you’re experiencing first-day anxiety, keep these tips in mind:

1️⃣Keep Your Introduction Simple
You don’t need a perfectly rehearsed script. A clear and straightforward introduction works best: “Hi, I’m [Name], a Year [Year] student from [University]. I’ll be joining the [Team Name], and I’m excited to learn more about [Specific Area].”

Just be yourself. Take a deep breath and let your personality come through.

2️⃣Build a Support System
Connecting with colleagues isn’t only networking—it’s about support and belonging.

Small gestures go a long way: greet people by name, show interest in their projects, and join casual conversations.

If you feel comfortable, invite a teammate for a 15-minute coffee chat —it breaks the ice and builds rapport!

3️⃣ Ask Questions
Don’t be afraid to ask questions—just do it thoughtfully:
Start with some research: Check Google or internal resources first
Pick the right moment: Avoid interrupting during busy or high-pressure periods
Be specific: Instead of “I don’t understand,” try “I’m stuck on Y. Could you guide me through this part?”

Everyone starts as a nervous beginner—even seniors and managers were once in your shoes.

Take a break if you feel overwhelmed, learn from mistakes; and most importantly, take care of your mental health.

You’ve got this! 💛

#中大有晴 #心理健康及輔導中心 #生存指南 #焦慮

現誠邀全日制本科及研究生參加「QPR守護人訓練證書課程」——此課程由QPR Institute開發，是全球認可的認證計劃，亦是「Walk with You」預防自殺支援計劃的活動之一。QPR 代表「詢問 、勸說和轉介」—— 這三個幫助有自殺...
01/06/2026

現誠邀全日制本科及研究生參加「QPR守護人訓練證書課程」——此課程由QPR Institute開發，是全球認可的認證計劃，亦是「Walk with You」預防自殺支援計劃的活動之一。

QPR 代表「詢問 、勸說和轉介」—— 這三個幫助有自殺傾向的人的簡單步驟，是任何人都可以學會的。「守護人」是指能夠識別危機、察覺身邊可能出現自殺傾向的人🔍。這個「出現自殺傾向的人」可能是你的朋友、同學；而「守護人」的角色，可以由任何人擔任，包括你💪🏻。

在這2.5小時的培訓課程中，你將掌握關鍵技巧，學習如何在危急時刻支援他人，包括：
• 詢問可能陷入困境的人💬
• 勸說他們尋求幫助🫂
• 轉介他們至合適的支援服務💡
• 識別自殺的警告信號⚠️
• 了解自殺行為的常見原因📝

QPR守護人訓練證書課程（廣東話）
日期：2026年6月30日（星期二）
時間：下午2:30 – 5:00
報名連結：http://bit.ly/4f7Ay99

完成課程後，你將成為認證的QPR守護人，並獲得由QPR Institute頒發的證書。

As part of the “Walk with You” Su***de Prevention Campaign, we invite all full-time undergraduate and postgraduate students to join the QPR Gatekeeper Training for Su***de Prevention—a globally recognized, certified program developed by the QPR Institute.

QPR stands for Question, Persuade, and Refer — the 3 simple steps anyone can learn to help save a life from su***de. A gatekeeper is anyone who can recognize a crisis and identify the warning signs that someone may be contemplating su***de🔍. Everyone can have the power to save a life by acting as a gatekeeper - including YOU💪🏻.

This 2.5-hour training will equip you with essential skills to support others in times of crisis. You will learn how to:
• Question individuals who may be struggling💬
• Persuade them to seek help🫂
• Refer them to appropriate support services💡
• Recognize warning signs of su***de⚠️
• Understand common causes of suicidal behavior📝

QPR Gatekeeper Training for Su***de Prevention (Cantonese Session)
Date: 30 June 2026 (Tue)
Time: 2:30 PM – 5:00 PM
Registration: http://bit.ly/4f7Ay99

Upon completion, you will become a certified QPR Gatekeeper and receive a certificate issued by the QPR Institute.

#中大有晴 #心理健康及輔導中心 #守護人 #認證計劃

“I’m stressed to announce that I’m still unemployed.” 「很開心跟大家分享......」學期結束，一打開 LinkedIn，大家紛紛找到實習或工作，自己投遞的幾十份履歷卻毫無回音，面試也遲...
27/05/2026

“I’m stressed to announce that I’m still unemployed.”

「很開心跟大家分享......」學期結束，一打開 LinkedIn，大家紛紛找到實習或工作，自己投遞的幾十份履歷卻毫無回音，面試也遲遲沒有下文……

那種「全世界得我原地踏步」的失落與無力感，真的讓人喘不過氣。這時不如停一停，從以下三個角度重新看這件事：

1️⃣ 「難度系數」提高了
現在的經濟環境如何，大家心中有數—職位減少、競爭更激烈。一時未找到理想工作，不代表你能力不足。與別人的時間表比較，既不公平，也沒意義。

2️⃣ 搵工講「緣分」
找不到工作未必是實力問題，而是「不適合」。可能與公司文化不合、受面試官的主觀印象影響，甚至職位早有內定人選。轉念一想：這是在幫你篩掉不適合的選項，為更適合的機會騰出位置。

3️⃣ 善用空白期
等待的期間，不妨跳出「求職」框架，嘗試一直想學的技能、參與義工活動，甚至好好休息。你的價值不只由工作來定義。趁這段時間好好裝備自己，當機會來臨時，就能以最佳狀態來把握它。

各位準備踏入社會的朋友們，焦慮是正常的，但請不要懷疑自己。找工作不是短跑，而是馬拉松。累了就休息一下，明天再重新出發。💪

“I’m thrilled to announce…”, “I’m excited to share…”

Towards the end of the semester, LinkedIn feels overwhelming—everyone is landing internships or grad jobs, while your resumes vanish into the void or you get ghosted after interviews… the sense that “I’m the only one stuck” can feel absolutely suffocating.

If you’re drowning in that anxiety, please pause and keep these 3 things in mind:

1️⃣ The “difficulty level” has gone up
The reality is: fewer openings, tougher competition. Not landing an ideal role right now doesn’t mean you’re not good. It often reflects a more competitive environment. Don’t compare your journey to someone else’s timeline; it’s neither fair nor helpful.

2️⃣ It’s a game of "fate"
Sometimes, it’s not about ability—it’s about alignment. Company culture, hiring preferences, and internal candidates all play a role. Look at it this way: not getting a job may mean something that wasn’t right for you has been filtered out, making room for an opportunity that truly fits.

3️⃣ Use the "gap" to invest in yourself
Instead of feeling stuck, step outside the job-hunting loop for a while. Learn a skill you’ve been putting off, explore something new, volunteer, or simply rest. Your worth is not defined by a single offer. Use this time to reset, grow and prepare for the right opportunity.

To everyone about to step into this next phase of life: feeling anxious is normal—but don’t turn it into self-doubt. Job hunting is a marathon, not a sprint. If you’re tired, take a rest. Then, show up again tomorrow. 💪

#中大有晴 #心理健康及輔導中心 #踏入社會 #焦慮 #搵工 #公司文化

[精神健康急救] 為增強大家抗壓能力及裝備自己應對生活的挑戰，本中心定期開辦精神健康急救標準課程，由香港心理衛生會認證的中心輔導員教授，課程可以令你：• 識別心理健康和物質濫用的跡象和症狀• 在受精神困擾的人士接受專業幫助之前，為他們提供支...
22/05/2026

[精神健康急救] 為增強大家抗壓能力及裝備自己應對生活的挑戰，本中心定期開辦精神健康急救標準課程，由香港心理衛生會認證的中心輔導員教授，課程可以令你：
• 識別心理健康和物質濫用的跡象和症狀
• 在受精神困擾的人士接受專業幫助之前，為他們提供支持
• 識別心理健康和成癮問題的風險因素和警告跡象
• 學習在危機和非危機情況下幫助受精神困擾的人士以及尋求幫助

精神健康急救標準課程
日期：2026年6月16、18、23、24日
時間：14:30 - 17:30
註冊連結: June 2026 - Mental Health First Aid (MHFA) Standard Course for PG (Link in Bio)

[Mental Health First Aid] To strengthen our resilience and equip ourselves to cope with life’s challenges, sign up for the 12-hour Mental Health First Aid Standard Course taught by WACC counsellors who are certified MHFA trainers by The Mental Health Association of Hong Kong. The Course will enable participants to:
• Identify the signs and symptoms of mental health and substance use challenges
• Provide someone with initial support until they are connected with appropriate professional help
• Identify risk factors and warning signs for mental health and addiction concerns
• Learn strategies to help someone in both crisis and non-crisis situations, and where to turn for help

Mental Health First Aid Standard Course
Date: 16, 18, 23, 24 June 2026
Time: 14:30 - 17:30
Link for register: June 2026 - Mental Health First Aid (MHFA) Standard Course for PG (Link in Bio)
#中大有晴 #心理健康及輔導中心

[精神健康急救] 為增強大家抗壓能力及裝備自己應對生活的挑戰，本中心定期開辦精神健康急救標準課程，由香港心理衛生會認證的中心輔導員教授，課程可以令你：• 識別心理健康和物質濫用的跡象和症狀• 在受精神困擾的人士接受專業幫助之前，為他們提供支...
21/05/2026

[精神健康急救] 為增強大家抗壓能力及裝備自己應對生活的挑戰，本中心定期開辦精神健康急救標準課程，由香港心理衛生會認證的中心輔導員教授，課程可以令你：
• 識別心理健康和物質濫用的跡象和症狀
• 在受精神困擾的人士接受專業幫助之前，為他們提供支持
• 識別心理健康和成癮問題的風險因素和警告跡象
• 學習在危機和非危機情況下幫助受精神困擾的人士以及尋求幫助

精神健康急救標準課程
日期：2026年6月16、18、23、24日
時間：14:30 - 17:30
註冊連結: June 2026 - Mental Health First Aid (MHFA) Standard Course for PG (Link in Bio)

[Mental Health First Aid] To strengthen our resilience and equip ourselves to cope with life’s challenges, sign up for the 12-hour Mental Health First Aid Standard Course taught by WACC counsellors who are certified MHFA trainers by The Mental Health Association of Hong Kong. The Course will enable participants to:
• Identify the signs and symptoms of mental health and substance use challenges
• Provide someone with initial support until they are connected with appropriate professional help
• Identify risk factors and warning signs for mental health and addiction concerns
• Learn strategies to help someone in both crisis and non-crisis situations, and where to turn for help

Mental Health First Aid Standard Course
Date: 16, 18, 23, 24 June 2026
Time: 14:30 - 17:30
Link for register: June 2026 - Mental Health First Aid (MHFA) Standard Course for PG (Link in Bio)

#中大有晴 #心理健康及輔導中心 #精神健康急救

做自己定「被期待嘅自己」？「我暑假想去exchange，但朋友話應該返intern」...... 在「我想做的」與「被期待做的」之間拉鋸，總會消耗大量心理能量。由心理學家Fritz Perls提出的完形治療(Gestalt Therapy)...
20/05/2026

做自己定「被期待嘅自己」？

「我暑假想去exchange，但朋友話應該返intern」...... 在「我想做的」與「被期待做的」之間拉鋸，總會消耗大量心理能量。由心理學家Fritz Perls提出的完形治療(Gestalt Therapy)，提倡接納真實的自己——以真正所想、所要、所感受的為基礎，不被合理化、期待、判斷所操縱。

完形治療主張：
1. 提升自我覺察
覺察當下真實的感受，適時停下來問自己——這是我想要的，還是我「應該」要的？

2. 重新體驗當下的互動
專注「此時此刻」真誠的溝通，當雙方意見不一時，嘗試誠實地表達自己，例如「我呢刻好矛盾」，而非「嗯，我會諗下」

3. 消除內在干擾
疏理強烈負面情緒，如焦慮、愧疚，釋放內心的能量去為自己做合適的選擇

4. 解開未了的心結
確認未被表達的情緒和需求對當下的影響，好好面對讓人遺憾和介懷的事情

5. 讓內在聲音對話
完形治療師不會站邊，而是邀請內心對立的聲音對話。當對話展開，你就會發現他們都是自己的一部分，整合兩者才會找到平衡點

完形治療不是叫人不顧後果或完全服從，而是不再內耗，看見並接納：那個有夢想也有恐懼、有熱情也有現實考量的，才是完整的自己。

Be Yourself, or "Who Others Want You to Be"?

"I want to go on a summer exchange, but my friends say I should do internships..."

The tug-of-war between "what I want to do" and "what others want me to do" consumes enormous psychological energy. Gestalt Therapy, proposed by psychologist Fritz Perls, emphasizes accepting the true and authentic self—based on what one truly thinks, wants, and feels, instead of being manipulated by rationalizations, expectations, or judgments.

Gestalt therapy suggests:
1. Enhance Self-awareness
Recognize real feelings—Is this what I really want, or what I "should" want?

2. Re-experience Here & Now contact
Focus on genuine contact in the present moment. When facing disagreement, try to express yourself honestly. For example, "I feel conflicted" rather than "OK, I'll think about it."

3. Eliminate Internal Interference
Address intense negative emotions to release psychological energy for making appropriate choice for yourself.

4. Resolve Unfinished Business
Recognize the influence of the unexpressed emotions and needs to here-and-now. Face the regrets or upsets from the past.

5. Internal Dialogue
Rather than taking sides, gestalt therapist invites two opposing inner voices to speak. As the dialogue unfolds, it becomes clear that both are parts of the same self. True balance comes from their integration and the reduction of internal conflict.

Gestalt therapy doesn't mean recklessness or compliance. It helps stop the inner fight, know that one can have both fear and passion, be full of dreams while pragmatic, and accept the complete self.

#中大有晴 #心理健康及輔導中心 #完形治療

[精神健康急救] 為增強大家抗壓能力及裝備自己應對生活的挑戰，本中心定期開辦精神健康急救標準課程，由香港心理衛生會認證的中心輔導員教授，課程可以令你：• 識別心理健康和物質濫用的跡象和症狀• 在受精神困擾的人士接受專業幫助之前，為他們提供支...
19/05/2026

[精神健康急救] 為增強大家抗壓能力及裝備自己應對生活的挑戰，本中心定期開辦精神健康急救標準課程，由香港心理衛生會認證的中心輔導員教授，課程可以令你：

• 識別心理健康和物質濫用的跡象和症狀
• 在受精神困擾的人士接受專業幫助之前，為他們提供支持
• 識別心理健康和成癮問題的風險因素和警告跡象
• 學習在危機和非危機情況下幫助受精神困擾的人士以及尋求幫助

精神健康急救標準課程
日期：2026年6月16、23日
時間：09:30 - 17:30
註冊連結: June 2026 - Mental Health First Aid (MHFA) Standard Course for UG
(Link in Bio)

[Mental Health First Aid] To strengthen our resilience and equip ourselves to cope with life’s challenges, sign up for the 12-hour Mental Health First Aid Standard Course taught by WACC counsellors who are certified MHFA trainers by The Mental Health Association of Hong Kong. The Course will enable participants to:

• Identify the signs and symptoms of mental health and substance use challenges
• Provide someone with initial support until they are connected with appropriate professional help
• Identify risk factors and warning signs for mental health and addiction concerns
• Learn strategies to help someone in both crisis and non-crisis situations, and where to turn for help

Mental Health First Aid Standard Course
Date: 16, 23, June 2026
Time: 09:30 - 17:30
Link for register: June 2026 - Mental Health First Aid (MHFA) Standard Course for UG (Link in Bio)

#中大有晴 #心理健康及輔導中心 #精神健康急救

我係咪有ADHD?當寫文「坐唔定」或記憶力變差時，你是否試過懷疑自己有ADHD？一般而言，分心是源於壓力、疲勞或對任務不感興趣，而ADHD 的表現為注意力不足或過度活躍與衝動行為，亦可能兩者同時出現。根據DSM-5臨床診斷標準，如在「注意力...
12/05/2026

我係咪有ADHD?

當寫文「坐唔定」或記憶力變差時，你是否試過懷疑自己有ADHD？一般而言，分心是源於壓力、疲勞或對任務不感興趣，而ADHD 的表現為注意力不足或過度活躍與衝動行為，亦可能兩者同時出現。

根據DSM-5臨床診斷標準，如在「注意力不足」或「過度活躍/衝動」其中一類行為模式中，出現六項（17歲或以上為五項）或以上症狀，持續至少六個月，則可能患有ADHD。

如果有 ADHD症狀，並對學習、工作或人際關係造成困擾，可以怎樣做？

1. 自我評估
具實證支持的「成人 ADHD 自填量表（ASRS）症狀檢核表」設18條問題，對應 DSM-IV準則，可用作快速評估，但只供初步參考，並非正式診斷

2. 專業臨床評估
正式診斷須由精神科醫生或臨床心理學家進行，可經公營系統普通科門診轉介至精神科，或找私營和非牟利機構的臨床心理學家作診斷。過程包括症狀觀察、詳細面談、標準化問卷等

3. 支援和跟進
有需要可向專業人士查詢合適自己的支援方式，例如使用藥物，以調節大腦的多巴胺及去甲腎上腺素； 接受認知行為治療（CBT），以建立實用應對技巧；及運用行事曆等自助策略

無論有否 ADHD，都不用否定真實的自己；理解需要，比起標籤更重要 ！

When you feel unable to settle down or concentrate, have you ever wondered if it might be ADHD? Most attention lapses are linked to stress, fatigue or low interest, while ADHD may present as inattention, hyperactivity-impulsivity, or a combination of both.

The DSM-5 diagnostic criteria are met when 6 or more symptoms (5 or more for those aged 17 and older) from either the “inattention” or “hyperactivity/impulsivity” category have persisted for at least six months.

What can you do if you have ADHD symptoms?

1. Self-assessment
The Adult ADHD Self-Report Scale (ASRS) is an evidence-based 18-item symptom checklist aligned with the DSM‑IV criteria. It can be used as a screening reference tool, but it is not a formal diagnosis.

2. Professional Clinical Assessment
A formal diagnosis must be made by a psychiatrist or clinical psychologist. Assessment typically involves symptom observation, clinical interviews, and standardized questionnaires.

Services may be accessed through the public healthcare system via a general practitioner for referral to psychiatric services, or through private clinics or NGOs.

3. Support and Follow-up
If appropriate, you may discuss ADHD support options with healthcare specialists, such as medication to regulate dopamine–norepinephrine balance in the brain; Cognitive-Behavioral Therapy to build coping skills; and self-help strategies

Whether or not you have ADHD, don’t deny who you are. With greater self-understanding, you can live more freely and happily!

#中大有晴 #心理健康及輔導中心 #專注力不足 #過度活躍症 #特殊教育需要 #共融

🧘‍五感療癒指南 II🧘‍♀️ (味覺 | 觸覺 | 聽覺） 透過味覺、觸覺與聽覺，把注意力輕輕帶回當下，能幫助身心慢慢安頓下來 這些感官經驗就像一個溫柔的定錨點，讓你在混亂中找到一點穩定 當我們專注於當下的感官感受時，可以幫助降低身體的緊...
11/05/2026

🧘‍五感療癒指南 II🧘‍♀️ (味覺 | 觸覺 | 聽覺）

透過味覺、觸覺與聽覺，把注意力輕輕帶回當下，能幫助身心慢慢安頓下來

這些感官經驗就像一個溫柔的定錨點，讓你在混亂中找到一點穩定

當我們專注於當下的感官感受時，可以幫助降低身體的緊張反應，並支持情緒逐步回到平衡

你可以
🍊 味覺/ 慢慢品嚐食物的味道與口感，讓自己停留在每一口之中
☁️ 觸覺/ 感受柔軟、溫暖或有質感的物件，留意皮膚接觸的感覺
🎧 聽覺/ 聆聽讓你感到安心的聲音，讓聲音陪伴你一會兒

不需要急著讓自己「好起來」，
只要在當下，給自己一點空間與照顧，就已經足夠

🧘‍ The 5-Sense Soothing Journey: A Guide to Finding Calm II🧘‍♀️

Gently bring your attention to taste, touch, and hearing can help you reconnect with the present.

Sensory experiences can act as a soft anchor, offering a sense of steadiness when things feel overwhelming.

Focusing on present-moment sensory input can help reduce physiological tension and support emotional regulation over time.

You might begin with
🍊 Taste/ Slowly noticing flavors and textures, one bite at a time
☁️ Touch/ Feeling something soft, warm, or textured in your hands
🎧 Hearing/ Letting calming or familiar sounds stay with you

There’s no need to rush or fix how you feel.
Even a small moment of awareness can be a form of care.

#中大有晴 #心理健康及輔導中心 #五感 #自我療癒

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