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Trauma

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.

How can I cope right now? 

If you feel suicidal 

Our page on suicidal feelings includes practical tips on what you can do right now to help yourself cope. If you don’t feel able to keep yourself safe right now, seek immediate help: 

  • call 999 or go to your nearest Accident and Emergency (A&E) department 
  • call The Samaritans Hong Kong (multilingual hotline: 2896 0000) or The Samaritan Befrienders Hong Kong (Chinese hotline: 2389 2222) 
  • ring your doctor or out of hours service for an emergency appointment 
  • For more information view our “Find Help Now” page.

“I never feel safe, so building a sanctuary or finding a relaxing place to visit alone (such as a little bench in a park) can really help [me] feel secure.” 

Trauma can cause strong feelings and difficult experiences. While it can take time and support to be able to cope, there are things you can try that might help with what’s happening right now. 

“I write… I find it helps to put the memories and flashbacks into words. It makes them feel less frightening and overwhelming.” 

Here are some ideas that you could try to see if they work for you. Different things work at different times for different people, so try to be kind to yourself if some things don’t help. Over time, you might develop your own tips to add to this list too. 

If you’re having flashbacks 

What you could do to get through it: 

  • tell yourself that you are safe 
  • touch or hold an object that reminds you of the present 
  • describe your surroundings out loud 
  • count objects of a particular type or colour. 

See our page on self-care for PTSD for more tips.

If you’re having panic attacks 

What you could do to get through it: 

  • breathe slowly in and out while counting to five 
  • stamp on the spot 
  • taste mint-flavoured sweets or gum 
  • touch or cuddle something soft. 

See our page on panic attacks for more tips.

 If you’re feeling dissociative or spaced out 

What you could do to get through it: 

  • chew a piece of ginger or chili 
  • clap your hands and notice the stinging sensation 
  • drink a glass of ice cold water. 

See our page on self-care for dissociative disorders for more tips.

If you’re feeling anxious, frightened or on edge 

What you could do to get through it: 

  • make yourself a hot drink and drink it slowly, noticing the taste and smell, the shape of the mug and its weight in your hand 
  • take ten deep breaths, counting each one out loud 
  • write down everything you can think of about where you are right now, such as the time, date, colour of the walls and the furniture in the room 
  • take a warm bath or shower – this can help change your mood by creating a soothing atmosphere and a distracting physical sensation. 

See our page on self-care for anxiety for more tips. 

“Certain smells trigger me, such as alcohol or a certain colour. So for sensory grounding I make sure that I use non-triggering things.” 

If you’re feeling sad, depressed or lonely 

What you could do to get through it: 

  • wrap up in a blanket and watch your favourite TV show 
  • write all your negative feelings on a piece of paper and tear it up 
  • listen to a song or piece of music you find uplifting 
  • write a comforting letter to the part of yourself that is feeling sad or alone 
  • cuddle a pet or a soft toy. 

See our page on self-care for depression for more tips. 

If you want to self-harm 

What you could do to get through it: 

  • rub ice over where you want to hurt yourself 
  • stick sellotape or a plaster on your skin and peel it off 
  • take a cold bath. 

See our page on helping yourself cope with self-harm for more tips. 

“Music always helps me. Lying down with my headphones on and blocking out the world is the best way [for me] to stop panic/overthinking.” 

“Journalling helps me process stuff when my hands let me. I had a lot of flashbacks when [my] hubby passed […] so I wrote it out […]. Didn’t matter what I wrote […] just meant I could say to my head, you wrote it down, you don’t have to keep going over it to remember it… You can choose what to do with it later, shred it, burn it safely […] whatever feels right in the moment.”

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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.

How can I cope right now?

How can I cope right now? 

If you feel suicidal 

Our page on suicidal feelings includes practical tips on what you can do right now to help yourself cope. If you don't feel able to keep yourself safe right now, seek immediate help: 

  • call 999 or go to your nearest Accident and Emergency (A&E) department 
  • call The Samaritans Hong Kong (multilingual hotline: 2896 0000) or The Samaritan Befrienders Hong Kong (Chinese hotline: 2389 2222) 
  • ring your doctor or out of hours service for an emergency appointment 
  • For more information view our “Find Help Now” page.

"I never feel safe, so building a sanctuary or finding a relaxing place to visit alone (such as a little bench in a park) can really help [me] feel secure." 

Trauma can cause strong feelings and difficult experiences. While it can take time and support to be able to cope, there are things you can try that might help with what's happening right now. 

"I write... I find it helps to put the memories and flashbacks into words. It makes them feel less frightening and overwhelming." 

Here are some ideas that you could try to see if they work for you. Different things work at different times for different people, so try to be kind to yourself if some things don't help. Over time, you might develop your own tips to add to this list too. 

If you’re having flashbacks 

What you could do to get through it: 

  • tell yourself that you are safe 
  • touch or hold an object that reminds you of the present 
  • describe your surroundings out loud 
  • count objects of a particular type or colour. 

See our page on self-care for PTSD for more tips.

If you’re having panic attacks 

What you could do to get through it: 

  • breathe slowly in and out while counting to five 
  • stamp on the spot 
  • taste mint-flavoured sweets or gum 
  • touch or cuddle something soft. 

See our page on panic attacks for more tips.

 If you’re feeling dissociative or spaced out 

What you could do to get through it: 

  • chew a piece of ginger or chili 
  • clap your hands and notice the stinging sensation 
  • drink a glass of ice cold water. 

See our page on self-care for dissociative disorders for more tips.

If you’re feeling anxious, frightened or on edge 

What you could do to get through it: 

  • make yourself a hot drink and drink it slowly, noticing the taste and smell, the shape of the mug and its weight in your hand 
  • take ten deep breaths, counting each one out loud 
  • write down everything you can think of about where you are right now, such as the time, date, colour of the walls and the furniture in the room 
  • take a warm bath or shower – this can help change your mood by creating a soothing atmosphere and a distracting physical sensation. 

See our page on self-care for anxiety for more tips. 

"Certain smells trigger me, such as alcohol or a certain colour. So for sensory grounding I make sure that I use non-triggering things." 

If you’re feeling sad, depressed or lonely 

What you could do to get through it: 

  • wrap up in a blanket and watch your favourite TV show 
  • write all your negative feelings on a piece of paper and tear it up 
  • listen to a song or piece of music you find uplifting 
  • write a comforting letter to the part of yourself that is feeling sad or alone 
  • cuddle a pet or a soft toy. 

See our page on self-care for depression for more tips. 

If you want to self-harm 

What you could do to get through it: 

  • rub ice over where you want to hurt yourself 
  • stick sellotape or a plaster on your skin and peel it off 
  • take a cold bath. 

See our page on helping yourself cope with self-harm for more tips. 

"Music always helps me. Lying down with my headphones on and blocking out the world is the best way [for me] to stop panic/overthinking." 

"Journalling helps me process stuff when my hands let me. I had a lot of flashbacks when [my] hubby passed [...] so I wrote it out [...]. Didn't matter what I wrote [...] just meant I could say to my head, you wrote it down, you don't have to keep going over it to remember it... You can choose what to do with it later, shred it, burn it safely [...] whatever feels right in the moment."