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Mental Health problems

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 help myself?

Self-care techniques and general lifestyle changes can help manage the symptoms of many mental health problems, and may also help to prevent some problems from developing or getting worse. If they work well for you then you may find you don’t need any formal treatment.

However, it is important to remember that there is unlikely to be an instant solution. Recovering from a mental health problem is likely to take time, energy and work. Here are some tips for looking after yourself that you might find helpful.

Nourish your social life

Feeling connected to other people is important. It can help you to feel more valued and confident about yourself, and can give you a different perspective on things. If you can, try to spend more time with your friends and family – even a phone call can make a difference.

If you do not have supportive friends and family around you and are feeling isolated, there are other ways you can make connections. For example, you could try joining a group like a book club or local community group to meet new people.

“I try to have a friendly conversation every day, even if it is online with distant friends.”

Try Peer Support

When you experience a mental health problem it can feel like no one understands. Peer support brings together people who have had similar experiences to support each other. This can offer many benefits, such as:

  • Feeling accepted for who you are
  • Increased self-confidence
  • Meeting new people and offering your experiences to help others
  • Finding out new information and places for support
  • Challenging stigma and discriminatio

Make time for therapeutic activities

There are various techniques and therapies you can safely practice on your own. For example:

  • Relaxation – you may already know what helps you relax, like having a bath, listening to music or taking your dog for a walk. If you know that a certain activity helps you feel more relaxed, make sure you set aside time to do it.
  • Mindfulness – mindfulness is a therapeutic technique that involves being more aware of the present moment. This can mean both outside, in the world around you, and inside, in your feelings and thoughts. Practicing mindfulness can help you become more aware of your own moods and reactions.
  • Ecotherapy – getting out into a green environment, such as the park or the countryside, is especially helpful

These activities can be particularly valuable if you don’t want to try medication or talking treatments.

“I really have to remember to be kind to myself and actually try to function when I’m unwell. Otherwise things spiral even faster.”

Look after your physical health

Taking steps to look after your physical health can help you manage your mental health too.

  • Get enough sleep – this can help you have the energy to cope with difficult feelings and experiences.
  • Eat healthily – what you eat, and when you eat, can make a big difference to how well you feel.
  • Keep physically active – doing regular exercise can be very effective in lifting your mood and increasing your energy levels. It does not have to be very strenuous or sporty to be effective – to start with you could try gentle exercise like going for a short walk, yoga or swimming. The important thing is to pick something you enjoy doing, so you are more likely to stick with it. If you are physically disabled, you may want to contact a local disability group for information about exercises you might be able to do. Alternatively, ask your doctor for advice.
  • Look after yourself – when you are experiencing a mental health problem, it is easy for personal care to not feel like a priority. But small things, like taking a shower and getting fully dressed, whether or not you are going out of the house, can make a big difference to how you feel.
  • Avoid drugs and alcohol – while you might want to use drugs or alcohol to cope with difficult feelings, in the long run they can make you feel a lot worse

“Exercise is hugely beneficial, in whatever shape or form. Keep on moving”

Challenge stigma and discrimination

Unfortunately, not everyone understands mental health problems. You might find that some people hold misconceptions about you based on your diagnosis, or use language you find offensive or hurtful. This can be very upsetting, especially if someone who feels this way is a friend, colleague, family member or a healthcare professional. But it is important to remember that you are not alone, and you do not have to put up with people treating you badly.

Here are some options for you to think about:

  • Show people Mind’s information to help them understand more about what your diagnosis really means
  • Know your rights
  • Contact an advocate – an advocate is someone who can support your choices and help you make your voice heard
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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.

Self-care

How can I help myself?

Self-care techniques and general lifestyle changes can help manage the symptoms of many mental health problems, and may also help to prevent some problems from developing or getting worse. If they work well for you then you may find you don’t need any formal treatment.

However, it is important to remember that there is unlikely to be an instant solution. Recovering from a mental health problem is likely to take time, energy and work. Here are some tips for looking after yourself that you might find helpful.

Nourish your social life

Feeling connected to other people is important. It can help you to feel more valued and confident about yourself, and can give you a different perspective on things. If you can, try to spend more time with your friends and family – even a phone call can make a difference.

If you do not have supportive friends and family around you and are feeling isolated, there are other ways you can make connections. For example, you could try joining a group like a book club or local community group to meet new people.

“I try to have a friendly conversation every day, even if it is online with distant friends.”

Try Peer Support

When you experience a mental health problem it can feel like no one understands. Peer support brings together people who have had similar experiences to support each other. This can offer many benefits, such as:

  • Feeling accepted for who you are
  • Increased self-confidence
  • Meeting new people and offering your experiences to help others
  • Finding out new information and places for support
  • Challenging stigma and discriminatio

Make time for therapeutic activities

There are various techniques and therapies you can safely practice on your own. For example:

  • Relaxation – you may already know what helps you relax, like having a bath, listening to music or taking your dog for a walk. If you know that a certain activity helps you feel more relaxed, make sure you set aside time to do it.
  • Mindfulness – mindfulness is a therapeutic technique that involves being more aware of the present moment. This can mean both outside, in the world around you, and inside, in your feelings and thoughts. Practicing mindfulness can help you become more aware of your own moods and reactions.
  • Ecotherapy – getting out into a green environment, such as the park or the countryside, is especially helpful

These activities can be particularly valuable if you don’t want to try medication or talking treatments.

“I really have to remember to be kind to myself and actually try to function when I’m unwell. Otherwise things spiral even faster.”

Look after your physical health

Taking steps to look after your physical health can help you manage your mental health too.

  • Get enough sleep – this can help you have the energy to cope with difficult feelings and experiences.
  • Eat healthily – what you eat, and when you eat, can make a big difference to how well you feel.
  • Keep physically active – doing regular exercise can be very effective in lifting your mood and increasing your energy levels. It does not have to be very strenuous or sporty to be effective – to start with you could try gentle exercise like going for a short walk, yoga or swimming. The important thing is to pick something you enjoy doing, so you are more likely to stick with it. If you are physically disabled, you may want to contact a local disability group for information about exercises you might be able to do. Alternatively, ask your doctor for advice.
  • Look after yourself – when you are experiencing a mental health problem, it is easy for personal care to not feel like a priority. But small things, like taking a shower and getting fully dressed, whether or not you are going out of the house, can make a big difference to how you feel.
  • Avoid drugs and alcohol – while you might want to use drugs or alcohol to cope with difficult feelings, in the long run they can make you feel a lot worse

“Exercise is hugely beneficial, in whatever shape or form. Keep on moving”

Challenge stigma and discrimination

Unfortunately, not everyone understands mental health problems. You might find that some people hold misconceptions about you based on your diagnosis, or use language you find offensive or hurtful. This can be very upsetting, especially if someone who feels this way is a friend, colleague, family member or a healthcare professional. But it is important to remember that you are not alone, and you do not have to put up with people treating you badly.

Here are some options for you to think about:

  • Show people Mind’s information to help them understand more about what your diagnosis really means
  • Know your rights
  • Contact an advocate – an advocate is someone who can support your choices and help you make your voice heard