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Tips for DSE Students on Relief of Stress

It is natural for students sitting for the Hong Kong Diploma of Secondary Education Examination (DSE) to feel worried. You may worry about your prospects as well as possible changes to come. Amid the epidemic, you may also experience exceptional challenges when preparing for the DSE. Proper management of negative emotions and stress would help your maintain a good condition fit for facing future challenges.  Plan in advanceCollect information on study and career in advance, and write down a few mock plans and options. You would feel more at ease with more concrete information at hand.   Keep open for alternativesStay positive about various possible scenarios. Remind yourself that “there are more choices and alternatives than what we expect”, and try to make back up career and study plans that are suitable for you.   Seek adviceYou may receive loads of information on further study. Advice from your teachers or peers with experience can ease your concerns. Share your views honestly with your parents enables them to understand you more and thus help you to make better choices.   Enjoy the momentIf you start to feel worried, remind yourself that not much can be done to change the plans and extra worries will not help. Work out a daily schedule, focus on the present and enjoy some relaxing activities to free yourself from anxiety.  Look for supportGather with your family and friends to relax and share with each other experience and ways of managing stress and anxiety. You may also share with them your stress before the release of the exam results via video calls amid the epidemic.    Seek support immediately if you experience persistent negative emotions. Feeling stressed after the exam results are released? No worries, stay tuned to our website for information on stress relief after the release of the exam results. Last but not least, we wish each and every DSE candidates the best: do your best and no regrets! Reference Student Health Service, Department of Health: Emotional Health Tips The Hong Kong Jockey Club Centre for Suicide Research and Prevention, The University of Hong Kong (Chinese only)   Other Resources Student Health Service, Department of Health: Exam Stress Management Student Health Service, Department of Health: Stress of Exam Results Hok Yau Club & Radio Television Hong Kong: Podcast Online“Time to strive for DSE" (Chinese only) Shall We Talk: Practical Tips on Managing DSE Stress Hong Kong Federation of Youth Groups: Supporting Zone of DSE (Chinese only)

Stay Strong to Fight the Virus

The COVID-19 pandemic brings us different changes, such as school closures, reduction of social activities, and special arrangements of examinations, as well as different levels of stress.  Excessive stress may cause different negative emotions, such as fear, confusion, worry, anger and anxiety.  As such, it is very important to maintain our physical and mental health.  Physical Health Tips One of the keys to maintaining physical and mental health is exercising.  Physical exercise can enhance metabolism, prevent fat accumulation, and strengthen the immune system.  Endorphin would also be released by the body during the process to make people feel relaxed and happy. Recently, we might have reduced the time spent on outdoor activities to reduce the risk of infection.  Yet we can still do some simple exercises, such as standing, rope-skipping, and dancing, during the stay-at-home time. Follow the athletes below to do exercises together if you are interested! (The video is broadcasted in Cantonese) For more videos of exercise at home demonstrated by other athletes, please click this link. In addition, please pay attention to personal hygiene and safety of home environment. Do not forget to do some warm-up exercises to reduce the risk of injury. Mental Health Tips As you spend more time to stay at home, you might reduce your contact with friends, feel bored, and have different emotions.  The following four tips can be applied to strengthen your mental health. Stay connected with otherA simple greeting message, a phone call, or a video call can allow us to stay with each other in times of difficulty. Upgrade yourselfLet yourself continue to learn and stay fresh towards life.  You can set a small goal for yourself during the pandemic, such as reading a book, practising a new song, or learning a new computer software.  The small goal can enrich your life and equip yourself with a new skill. Be aware of your emotionIf you notice that you are encountering different emotions, such as anxiety, nervousness, or anger, take a deep breath.  After that, you can attend to your feelings and take good care of your body.  Help people in needDuring the pandemic, we can not only protect ourselves and family, but also offer our helping hands to other people, for instance, share our extra resources to needy people around us. (The video is broadcasted in Cantonese) Reference Student Health Service, Department of Health: Emotional Health Tips - Health Tips for Fighting the Virus (Students) (Chinese Only) Jockey Club “Loving Sports” Youth Development Programe - at Home Workouts (Chinese Only) New Life Psychiatric Rehabilitation Association: Five Tips for Staying Physically and Mentally Healthy during the Pandemic (Chinese Only) Other Resources Student Health Service, Department of Health: Emotional Health Tips - Mental Health Resources Social Welfare Department: Clinical Psychological Service Branch - 2020 Psycho-education information Hub for Combatting the Novel Coronavirus New Life Psychiatric Rehabilitation Association: 330 Wellbeing Tips

The Amazing Adventure Against Stigma

The Amazing Adventure Against Stigma is an online interactive story that introduces mental illness stigma and the difficulties faced by people with lived experience, with the aim to raise awareness in mental illness and reduce mental illness stigma.Jockey Club TourHeart Project invites you to start the online journey: Click here to start

[#BackToSchool] Tips for School Life Adaptation

Are you ready to get back to the classroom? As always, it is esstential for us to stay positive and connected with the community in the face of challenges ahead. Here are some back-to-school tips for you to be prepared for the new start. Tips 1 -【Ready Get set, Go】 What can you do to overcome the new challenges of the new school environment ? 1. Be prepared – prepare for your lessons and make an effort to do your best at school 2. Find support – Talk with your teachers, parents or the school social worker. They are willing to help 3. Learn to relax – Take some deep breaths. Relax your muscles. >>> Read more on Ready… Get set, Go! Tips 2 - 【Entrance to Form One】 You may more or less feel nervous and stressed when being progressed to the secondary school which is a new environment. Don’t worry, however, there is always a first time for everything. It just take some more time for you to adapt to the new learning environment. Stay strong! Nothing can overwhelm you! Enjoy your new secondary school life.  >>> Encouraging Messages for F.1 Students Tips 3 - 【Ice Breaking Tips】 Feeling alone? No worries! Joyful Weather Report Series: Ice Breaking Tips help you take the initiative to break the ice and try to build the interpersonal network bit by bit in daily life! >>>Joyful Weather Report Series: Ice Breaking Tips (Video) >>> The Ultimate Ice Breaking Tips   Need help? Don’t forget them! Even though there may be difficulties at times, you can always get support! Other than teachers and parents, these organizations are pleased to listen to your thoughts! For more tips, please visit YouthCan’s “Back to School Tips - with Love”. Remember to stay positive and connected with the community. Have faith to yourself and enjoy a colourful life. You surely can make it! For more details, please visit the Student Health Service website.

"Shall We Talk" x Eason Chan

“Shall We Talk” is a mental health promotion and public education initiative launched by the Advisory Committee on Mental Health since July 2020. Singer Eason Chan has been appointed as the initiative's ambassador, and his classic Canto-pop song “Shall We Talk” (Chinese: 「陪我講」) has been chosen as the theme of the initiative to arouse public attention to mental well-being. The initiative’s theme song “Shall We Talk” is about family love and communication. Its simple and straightforward lyrics touch the hearts of many in Hong Kong, and encourage everyone to talk and share with others. Eason attaches great importance to mental well-being with his personal history of mental distress. As the initiative’s ambassador, he is dedicated to promoting mental health in the community and sending positive message to the public by performing a rearranged version of “Shall We Talk” and engaging in the production of videos as well as other publicity and educational materials. "Shall We Talk" one-stop dedicated website: https://shallwetalk.hk/en/(with abundant information such as mental well-being, common mental health problems, treatment, getting help, community support, activities and story sharing etc. There are also rich mental health related resources concerning schools and workplace) "Shall We Talk" Facebook fanpage: https://www.facebook.com/shallwetalkhk20 "Shall We Talk" Instagram:  https://www.instagram.com/shallwetalkhk20

[Preparation] We Support You!

Everyone experiences stress differently over exam results on the DSE result release day. Unrelieved stress may trigger various physical, emotional, cognitive and behavioural responses. Beware of these stress signals in order to manage your stress as early as possible. The more stress signals you have, the greater your need for professional help and counselling is. If you find yourself in need of career guidance and emotional counselling, you may wish to talk to someone you trust. The counsellors from many social welfare organizations are ready to listen to your needs and they will provide you with useful information, supports and guidance. The Shall We Talk initiative, which is jointly organised by the Advisory Committee on Mental Health and the Department of Health, delivers a series of information for students including HKDSE mental health information, mental well-being and mental distress. Some organisations that provide emergency helplines and local mental health online support services are also listed on the dedicated website. In addition to the above information, the Education Bureau has also collated the counselling services organisations into a “Community Resources and Helplines” list, in which counselling services that are suitable for DSE candidates are selected below. The counselling services are offered through various channels, you can simply click on the links to contact the organisations directly.  1. Jockey Club Online Youth Emotional Support - Open Up (Chinese and English) Website: https://www.openup.hk/index.htm?lang=en Facebook / Instagram / WeChat: hkopenup SMS: 9101 2012 Service Hours: 24-hour online counselling service 2. The Samaritan Befrienders Hong Kong (Chinese and English) Website: https://www.sbhk.org.hk/index.php?lang=en Phone Number: 2389 2222 (Chinese) Service Hours: 24-hour Phone Number: 2389 2223 (English) Service Hours: Monday to Friday (6:30 pm to 10 pm, except public holidays)  “Chatpoint” Web Engagement Service  (Chinese only) Website: https://chatpoint.org.hk/#/home Service Hours: Monday to Friday (4 pm to 1 am next day) Saturday, Sunday and Public Holidays (8 pm to 1 am next day) 3. Jockey Club Cyber Youth Outreach Service - Caritas Infinity Teens (Cantonese, Putonghua, English) Website : http://it.caritas.org.hk/  (Chinese only) Phone Number: 2339 3759 Facebook: http://www.facebook.com/caritas.infinityteens WhatsApp: 9377 3666 Telegram: https://t.me/Caritasinfinityteens Email: ycsteens@caritassws.org.hk Service hours of the online counselling services: Monday and Tuesday (10 am to 6 pm); Wednesday and Thursday (2 pm to 10 pm); Friday and Saturday (6 pm to 2 am next day); Closed on Sundays and Public Holidays The above information is for reference only. Updated information will be subjected to the announcement of individual organisations. If information from other organisations is needed, please contact the school social workers, counsellors, etc.   Sources:Education Bureau - Life Planning Information WebsiteThe Shall We Talk initiative The Samaritan Befrienders Hong Kong Jockey Club Online Youth Emotional Support - Open UpJockey Club Cyber Youth Outreach Service - Caritas Infinity Teens (Chinese version only)

Mental Health

Understanding your emotions While growing up, you will be busy discovering the people and things around you. Have you ever stopped for a while and tried to understand your emotions? Depression Have you ever felt angry, lonely, or overexcited for unknown reasons? Not sure about whether you are affected by depression? Whether these emotions are positive or negative, excessive emotional swings can have harmful effects on mental health. Common mental stress They may be caused by examination stress, work pressure, traffic congestion, and disputes with friends, etc. What to do when we are upset? Let's listen to the advice form the Clinical Psychologist of Department of Health            Side effects of mental stress All of the above can induce mental stress which in turn causes health problems like insomnia, headaches, stomach-aches, depression, anxiety or panic attacks. Living under long-term stress and without proper treatment can lead to self-destructive acts or suicide which causes distress to family and friends. So, do not make hasty decisions when facing difficulties. Be brave and accept other people’s help. Everyone has pressure. The key is to know how to release it. Expanding your social circle, cultivating personal interests or talking to your trusted seniors and friends are effective ways to reduce stress. Advice for DSE candidates by Clinical Psychologists from Social Welfare Department How To Pull Back Those Upsets Who Want To Commit Suicide?            Ways to deal with emotional problems If you or someone you know suffers from emotional problems, you can always seek help from professionals like social workers. Besides looking for school social work service, you can also call the Hotline Service for Youth-at-risk or visit any Integrated Children and Youth Services Centre. Social workers are there to give you support and make friends with you. Those who are seriously disturbed or suffering from mental illnesses can seek the assistance of clinical psychologists in the Social Welfare Department, Hospital Authority, or Non-Government Organisations through referrals by social workers or medical doctors. Muscle Relaxation Exercise (Boy/Girl's demonstration)            Treatments for mental illness Emotional problems are curable with the right treatments and positive attitudes. Do not hesitate to ask for help whenever necessary. Services for ex-mentally ill persons or E.A.S.Y Programme can tell you how we can help those people adjust to life in the community. Emotional support hotline The Samaritan Befrienders Hong Kong 24 hours Hotline: 2389 2222 (Multi-lingual suicide prevention services:2896 0000) Suicide Prevention Services 24 hours Hotline: 2382 0000 Tung Wah Group of Hospitals CEASE Crisis Centre 24 hours Hotline:18281 Caritas Family Crisis Support Centre 24 hours Hotline:18288 Youth Outreach 24 hours Hotline: 9088 1023 Richmond Fellowship of Hong Kong JUSTONE 24 hours Hotline:3512 2626 Suicide Prevention Hotline Services Youth Link (14:00-02:00 ; Target: Teenagers aged 24 or below): 2382 0777 The Hong Kong Federation of Youth Groups ‘Youthline’ Hotline (Mon-Sat 14:00-02:00) : 2777 8899 Joyful Mental Health Foundation Emotional Support Hotline (Monday-Friday 10:00-13:00, 14:00-17:00) : 2301 2303 Hong Kong Young Women’s Christian Association (YWCA) (Women hotline session: Monday-Friday 14:00-16:00; Counselling hotline session: Monday-Friday 19:00-21:30):27116622 Other Online Support Services Round-the-clock counselling (Accessible 24/7) Facebook messenger : m.me/openup.hk Instagram: hkopenup WeChat: hkopenup SMS: 91 012 012  Website: www.openup.hk . The Samaritan Befrienders Hong Kong Available on iOS and Android platforms: Chat窿 Website: http://chatpoint.org.hk Service Hours: Monday to Friday, 6 am to 1 am, Saturday, Sunday, and public holidays from 8 am to 1 am . Caritas Infinity Teens WhatsApp: 9377 3666 Telegram: caritasinfinityteens Website: http://it.caritas.org.hk Service Hours: Monday, Tuesday: 10 am to 6 pm  Wednesday, Thursday: 2 pm to 10 pm  Friday, Saturday: 6 pm to 2 am . eSm^_^iley, Cyber Youth Support Teams, Hong Kong Children and Youth Services  WhatsApp: 6280 6281 Telegram: esmileyhk Facebook: esmileyhk Instagram: esmileyhk Wechat: esmileyhk Website: https://esmiley.hkcys.hk Service Hours: Monday, Tuesday & Saturday: 6pm – 2am Wednesday, Thursday & Friday: 6pm – 10pm . uTouch, Cyber Youth Support Teams, Hong Kong Federation of Youth Groups  WhatsApp: 6277 8899 (Service Hours of WhatsApp service: Tuesday – Thursday: 4pm  – 10pm, Friday – Saturday: 4pm – 2am) Website: https://utouch.hk Service Hours: Tuesday: 10am – 10pm  Wednesday & Thursday: 2pm – 10pm  Friday & Saturday: 2pm – 2am . St. James’ Settlement Youth Service 港島區網上青年支援隊 - Six Degree Hubs  WhatsApp:5933 3711 Telegram: hearforyou Facebook: SJSSDH Instagram: sixdegreehubs Website:https://www.cyberyouth.sjs.org.hk/ Service Hours: Monday: 10am – 6pm Tuesday: 2pm - 6pm Wednesday: 10am – 2pm Thursday: 2pm – 10pm Friday & Saturday: 2pm – 2am  . BGCA Nite Cat Online Cyber Youth Support Team Target: Teenagers aged 24 or below Online Chatroom: http://nitecat.bgca.org.hk/tc/ WhatsApp: 9726 8159 / 9852 8625 Service Hours: Monday, Tuesday & Friday: 6pm – 2am