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Mindfulness

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

What is mindfulness? 

Mindfulness is a technique you can learn which involves making a special effort to notice what’s happening in the present moment (in your mind, body and surroundings) – without judging anything. It has roots in Buddhism and meditation, but you don’t have to be spiritual, or have any particular beliefs, to try it. 

It aims to help you: 

  • become more self-aware 
  • feel calmer and less stressed 
  • feel more able to choose how to respond to your thoughts and feelings 
  • cope with difficult or unhelpful thoughts 
  • be kinder towards yourself. 

Many people find practising mindfulness helps them manage their day-to-day wellbeing, but it doesn’t always work for everyone (see our page on is mindfulness right for me?) 

“Mindfulness is a skill. It requires work like any therapy and practice like any skill. It isn’t a shortcut and courses only set the scene, but I find it enjoyable and rewarding. Most of all I find it brings some peace into my life.”

How does mindfulness work? 

The way we think (and what we think about) can affect how we feel and act. For example, if you think or worry a lot about upsetting past or future events, you might often feel sad or anxious. 

The theory behind mindfulness is that by using various techniques to bring your attention to the present (usually focusing on your body and your breathing), you can: 

  • Notice how thoughts come and go in your mind. You may learn that they don’t have to define who you are, or your experience of the world, and you can let go of them. 
  • Notice what your body is telling you. For example, tension or anxiety can often be felt in your body (such as in a fast heartbeat, tense muscles or shallow breathing). 
  • Create space between you and your thoughts, so you can react more calmly. 

The Institute of Castle Peak Hospital website has more information about how mindfulness works. 

“When I feel anxiety building, mindfulness helps me to keep calm by becoming more in touch with the situation.”

Can mindfulness treat mental health problems? 

  • Common mental health problems. Studies show that practising mindfulness can help to manage depression, some anxiety problems and feelings of stress. Some structured mindfulness-based therapies have also been developed to treat these problems more formally. In some cases these treatments are recommended as evidence-based treatments by the National Institute of Health and Clinical Excellence (NICE). 
  • Complex mental health problems. Research into whether mindfulness could help treat more complex mental health conditions, such as psychosis and bipolar disorder, is still in the early stages. It’s not clear yet how helpful mindfulness could be for managing these conditions – but you might find it works for you. 

NICE recommends against using mindfulness-based treatments for social anxiety as there’s some evidence that mindfulness might make your symptoms worse rather than better. Talk to your doctor about what kinds of treatments might suit you best. 

Mindfulness does help me with my mental health issues. It’s not the cure and it won’t work every single time, but it has helped me to alleviate anxiety and depression by centering my thoughts. 

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

About mindfulness

What is mindfulness? 

Mindfulness is a technique you can learn which involves making a special effort to notice what's happening in the present moment (in your mind, body and surroundings) – without judging anything. It has roots in Buddhism and meditation, but you don't have to be spiritual, or have any particular beliefs, to try it. 

It aims to help you: 

  • become more self-aware 
  • feel calmer and less stressed 
  • feel more able to choose how to respond to your thoughts and feelings 
  • cope with difficult or unhelpful thoughts 
  • be kinder towards yourself. 

Many people find practising mindfulness helps them manage their day-to-day wellbeing, but it doesn't always work for everyone (see our page on is mindfulness right for me?) 

“Mindfulness is a skill. It requires work like any therapy and practice like any skill. It isn’t a shortcut and courses only set the scene, but I find it enjoyable and rewarding. Most of all I find it brings some peace into my life.”

How does mindfulness work? 

The way we think (and what we think about) can affect how we feel and act. For example, if you think or worry a lot about upsetting past or future events, you might often feel sad or anxious. 

The theory behind mindfulness is that by using various techniques to bring your attention to the present (usually focusing on your body and your breathing), you can: 

  • Notice how thoughts come and go in your mind. You may learn that they don't have to define who you are, or your experience of the world, and you can let go of them. 
  • Notice what your body is telling you. For example, tension or anxiety can often be felt in your body (such as in a fast heartbeat, tense muscles or shallow breathing). 
  • Create space between you and your thoughts, so you can react more calmly. 

The Institute of Castle Peak Hospital website has more information about how mindfulness works. 

“When I feel anxiety building, mindfulness helps me to keep calm by becoming more in touch with the situation.”

Can mindfulness treat mental health problems? 

  • Common mental health problems. Studies show that practising mindfulness can help to manage depression, some anxiety problems and feelings of stress. Some structured mindfulness-based therapies have also been developed to treat these problems more formally. In some cases these treatments are recommended as evidence-based treatments by the National Institute of Health and Clinical Excellence (NICE). 
  • Complex mental health problems. Research into whether mindfulness could help treat more complex mental health conditions, such as psychosis and bipolar disorder, is still in the early stages. It's not clear yet how helpful mindfulness could be for managing these conditions – but you might find it works for you. 

NICE recommends against using mindfulness-based treatments for social anxiety as there's some evidence that mindfulness might make your symptoms worse rather than better. Talk to your doctor about what kinds of treatments might suit you best. 

Mindfulness does help me with my mental health issues. It's not the cure and it won't work every single time, but it has helped me to alleviate anxiety and depression by centering my thoughts.