Donate
Find Help Now

Mental Wellbeing

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.

Tips for improving your mental wellbeing 

There are lots of things we can try to take care of our wellbeing. But it’s not always easy to start. You might find it helpful to:

  • only try what feels comfortable
  • give yourself time to figure out what works for you, going at your own pace
  • take small steps. Pick one or two things that feel achievable at first, before moving on to try other ideas.

If you’re finding things difficult and these tips don’t feel possible, it’s ok to ask for help. See our pages on seeking help for a mental health problem for guidance on finding support and treatment for your mental health.

Relax and reduce stress 

Find ways to relax 

If there’s something that helps you relax, try to find time to fit it into your day. For example, this could be having a bath or going for a walk. If you find it difficult to switch off, you could try some of the tips and exercises in our relaxation pages.

Take a break if you need to 

If you’re feeling overwhelmed by a stressful situation, try to take a break. A change of scene can help you to relax and relieve feelings of anxiety, even just for a few minutes.

“For me, whenever I feel overwhelmed or like I’m being mentally negative, I put my headphones on and go for a walk. This helps me zone out and ensures I don’t do anything I will later regret.”

Do something you enjoy 

Try to make time to do an activity you like on a regular basis. This could be something small, like cooking a meal, ringing a friend or listening to music.

“I find listening to radio or audiobooks very helpful to distract from low mood or sadness.“

Try to manage stress 

If you’re under a lot of pressure, you may start to feel overwhelmed or out of control. Stress can also cause physical side effects.

See our pages on stress for tips on dealing with pressure and coping with stressful events.

Try mindfulness 

Mindfulness is a way of paying attention to the present moment, using techniques like meditation, breathing exercises and yoga. It’s been shown to help people become more aware of their thoughts and feelings. This means that instead of being overwhelmed by your feelings, it becomes easier to manage them.

See our pages on mindfulness for more information, including some exercises you could try.

“I had to make room to be well. Sounds daft but give yourself some space – in my case I used mindfulness to help me gain control.”

Give yourself some tech-free time 

If you find that being on your phone or computer a lot is making you feel more busy and stressed, try to take a break. This could be for just an hour or two. If you find this difficult, try putting your phone in another room or setting an alarm to time yourself.

Find ways to learn and be creative 

Try doing something creative 

Doing something creative can help distract you from difficult thoughts or feelings, or help you to process them. It can also be rewarding.

You could try doing something like drawing, craft, playing a musical instrument or baking. Try not to worry about the finished product. Just focus on enjoying yourself.

“I find that any sort of craft activity really focuses my mind and stops me concentrating on negative thoughts. It can also be quite rewarding to actually produce something (although can have the opposite effect if things don’t work out quite as intended).”

Join a class or group 

Learning a new skill in a group can be enjoyable, and help boost your confidence. You can find group activities (including Community Recreation and Sports Programmes) available on the LCSD website.

Try online learning  

Online learning is a good option if it’s difficult to get out and about or you’re short on time. See the FutureLearn and OpenLearn websites to find free online courses.

Spend time in nature 

Try to spend some time outdoors 

Spending time in nature outdoors can help improve your mood and reduce feelings of stress and anger. 

“When I was feeling really low recently I went for a walk in a nearby park. The bulbs were beautiful, and enjoying those and listening to the birds singing really helped lift my mood.”

Bring nature indoors 

This can give you the benefits of nature without having to go to a park or public garden. You could buy flowers, potted plants or seeds for growing on your window sill. Or you could collect natural materials from outdoors, such as leaves, flowers, feathers, and use them to decorate your living space.

Spend time with animals 

Lots of people find that being with animals is calming and enjoyable. You could try pet-sitting or dog walking, feed birds from your window, or visit a local community farm.

“Spending time with an animal… is one of the best things you can do to understand and learn about what wellbeing and happiness really are.”

Try a mindfulness exercise in nature 

Pay attention to your surroundings and find things to see, hear, taste, smell and touch. See our information on taking a mindful moment in nature for ideas you could try.

“I have several physical health challenges as well as mental health… so I’ve had to be creative in what I do for my wellbeing. I’m part of a community gardening group… I can pot up plants and help make nutritious meals.”

Connect with others 

Connecting with others can help us have a greater sense of belonging and reduce feelings of loneliness.

Talk to someone you trust 

Opening up to a trusted friend or family member can help you feel listened to and supported. Sometimes, just acknowledging your feelings by saying them out loud can also help.

Try peer support 

If you’re finding things hard, talking to people who have similar feelings or experiences can help. See our pages on peer support to find out more.

Volunteer  

Using your time to help others can give you a sense of purpose, help you meet people and boost your self-esteem. See the Hands On Hong Kong website for volunteering opportunities.

Look after your physical health 

Drink water regularly 

Drinking enough water is important for your mental and physical health.

Think about your diet 

Try to eat regular meals and have a balanced diet, as this can help your mood and energy levels. See our pages on food and mood for more information. If you have a difficult relationship with food and eating, our pages on eating problems have information and tips which may help.

Look after yourself 

Basic self-care, like brushing your teeth or having a shower, is important for your physical health and can help you feel better. If you’re struggling, try to set yourself small goals, like getting up and washing your face.

Try to avoid drugs and alcohol 

You might feel like using drugs or alcohol to cope with any difficult feelings. But in the long run they can make you feel worse. See our pages on recreational drugs and alcohol to find out more.

Try to keep active 

Try to build physical activity into your daily routine, if possible. It doesn’t have to be anything big, like running a marathon. If you aren’t used to being active, start off small and try to find something you enjoy. 

Our pages on physical activity and your mental health have ideas for most ages and abilities, including things you can do at home.

“I aim to go for a walk at lunchtime during the working week. It gives me time to clear my head from the morning which helps prepare me for the afternoon stint. It also reminds me that Monday-Friday isn’t all about work. I need to also look after myself.”

Try to get enough sleep 

Establish a routine 

Try and establish a routine around bed time, to help set a regular sleeping pattern.

Avoid screens 

Give yourself some tech-free time before sleep, and avoid bright screens that can affect your sleep.

Try to wind down before bed 

Do a relaxing activity, like having a bath, or try a relaxation exercise before you go to sleep. It may also help to avoid having caffeine before your bed time, as this can keep you awake.

Try to make your sleeping environment comfortable 

A comfortable sleeping environment can help improve your sleep. Small changes can help. For example, you might sleep better with a low light on, or with different bedding.

If you’re staying in hospital, having your own items can help make things feel more comfortable and personal. For example, you could ask to use your own pillow or blanket.

See our pages on sleep problems for more information, including more tips to improve your sleep.

“I also read if I can’t sleep… as well as drinking herbal tea, it helps me relax and fall asleep faster. If this doesn’t help, I focus on my breathing and try and empty my brain.”

Instagram Facebook-f Linkedin
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.

Tips for improving your mental wellbeing

Tips for improving your mental wellbeing 

There are lots of things we can try to take care of our wellbeing. But it's not always easy to start. You might find it helpful to:

  • only try what feels comfortable
  • give yourself time to figure out what works for you, going at your own pace
  • take small steps. Pick one or two things that feel achievable at first, before moving on to try other ideas.

If you're finding things difficult and these tips don't feel possible, it's ok to ask for help. See our pages on seeking help for a mental health problem for guidance on finding support and treatment for your mental health.

Relax and reduce stress 

Find ways to relax 

If there's something that helps you relax, try to find time to fit it into your day. For example, this could be having a bath or going for a walk. If you find it difficult to switch off, you could try some of the tips and exercises in our relaxation pages.

Take a break if you need to 

If you're feeling overwhelmed by a stressful situation, try to take a break. A change of scene can help you to relax and relieve feelings of anxiety, even just for a few minutes.

"For me, whenever I feel overwhelmed or like I’m being mentally negative, I put my headphones on and go for a walk. This helps me zone out and ensures I don’t do anything I will later regret."

Do something you enjoy 

Try to make time to do an activity you like on a regular basis. This could be something small, like cooking a meal, ringing a friend or listening to music.

"I find listening to radio or audiobooks very helpful to distract from low mood or sadness."

Try to manage stress 

If you're under a lot of pressure, you may start to feel overwhelmed or out of control. Stress can also cause physical side effects.

See our pages on stress for tips on dealing with pressure and coping with stressful events.

Try mindfulness 

Mindfulness is a way of paying attention to the present moment, using techniques like meditation, breathing exercises and yoga. It's been shown to help people become more aware of their thoughts and feelings. This means that instead of being overwhelmed by your feelings, it becomes easier to manage them.

See our pages on mindfulness for more information, including some exercises you could try.

"I had to make room to be well. Sounds daft but give yourself some space – in my case I used mindfulness to help me gain control."

Give yourself some tech-free time 

If you find that being on your phone or computer a lot is making you feel more busy and stressed, try to take a break. This could be for just an hour or two. If you find this difficult, try putting your phone in another room or setting an alarm to time yourself.

Find ways to learn and be creative 

Try doing something creative 

Doing something creative can help distract you from difficult thoughts or feelings, or help you to process them. It can also be rewarding.

You could try doing something like drawing, craft, playing a musical instrument or baking. Try not to worry about the finished product. Just focus on enjoying yourself.

"I find that any sort of craft activity really focuses my mind and stops me concentrating on negative thoughts. It can also be quite rewarding to actually produce something (although can have the opposite effect if things don't work out quite as intended)."

Join a class or group 

Learning a new skill in a group can be enjoyable, and help boost your confidence. You can find group activities (including Community Recreation and Sports Programmes) available on the LCSD website.

Try online learning  

Online learning is a good option if it's difficult to get out and about or you're short on time. See the FutureLearn and OpenLearn websites to find free online courses.

Spend time in nature 

Try to spend some time outdoors 

Spending time in nature outdoors can help improve your mood and reduce feelings of stress and anger. 

"When I was feeling really low recently I went for a walk in a nearby park. The bulbs were beautiful, and enjoying those and listening to the birds singing really helped lift my mood."

Bring nature indoors 

This can give you the benefits of nature without having to go to a park or public garden. You could buy flowers, potted plants or seeds for growing on your window sill. Or you could collect natural materials from outdoors, such as leaves, flowers, feathers, and use them to decorate your living space.

Spend time with animals 

Lots of people find that being with animals is calming and enjoyable. You could try pet-sitting or dog walking, feed birds from your window, or visit a local community farm.

"Spending time with an animal... is one of the best things you can do to understand and learn about what wellbeing and happiness really are."

Try a mindfulness exercise in nature 

Pay attention to your surroundings and find things to see, hear, taste, smell and touch. See our information on taking a mindful moment in nature for ideas you could try.

"I have several physical health challenges as well as mental health... so I've had to be creative in what I do for my wellbeing. I'm part of a community gardening group... I can pot up plants and help make nutritious meals."

Connect with others 

Connecting with others can help us have a greater sense of belonging and reduce feelings of loneliness.

Talk to someone you trust 

Opening up to a trusted friend or family member can help you feel listened to and supported. Sometimes, just acknowledging your feelings by saying them out loud can also help.

Try peer support 

If you're finding things hard, talking to people who have similar feelings or experiences can help. See our pages on peer support to find out more.

Volunteer  

Using your time to help others can give you a sense of purpose, help you meet people and boost your self-esteem. See the Hands On Hong Kong website for volunteering opportunities.

Look after your physical health 

Drink water regularly 

Drinking enough water is important for your mental and physical health.

Think about your diet 

Try to eat regular meals and have a balanced diet, as this can help your mood and energy levels. See our pages on food and mood for more information. If you have a difficult relationship with food and eating, our pages on eating problems have information and tips which may help.

Look after yourself 

Basic self-care, like brushing your teeth or having a shower, is important for your physical health and can help you feel better. If you're struggling, try to set yourself small goals, like getting up and washing your face.

Try to avoid drugs and alcohol 

You might feel like using drugs or alcohol to cope with any difficult feelings. But in the long run they can make you feel worse. See our pages on recreational drugs and alcohol to find out more.

Try to keep active 

Try to build physical activity into your daily routine, if possible. It doesn't have to be anything big, like running a marathon. If you aren't used to being active, start off small and try to find something you enjoy. 

Our pages on physical activity and your mental health have ideas for most ages and abilities, including things you can do at home.

"I aim to go for a walk at lunchtime during the working week. It gives me time to clear my head from the morning which helps prepare me for the afternoon stint. It also reminds me that Monday-Friday isn’t all about work. I need to also look after myself."

Try to get enough sleep 

Establish a routine 

Try and establish a routine around bed time, to help set a regular sleeping pattern.

Avoid screens 

Give yourself some tech-free time before sleep, and avoid bright screens that can affect your sleep.

Try to wind down before bed 

Do a relaxing activity, like having a bath, or try a relaxation exercise before you go to sleep. It may also help to avoid having caffeine before your bed time, as this can keep you awake.

Try to make your sleeping environment comfortable 

A comfortable sleeping environment can help improve your sleep. Small changes can help. For example, you might sleep better with a low light on, or with different bedding.

If you're staying in hospital, having your own items can help make things feel more comfortable and personal. For example, you could ask to use your own pillow or blanket.

See our pages on sleep problems for more information, including more tips to improve your sleep.

"I also read if I can't sleep... as well as drinking herbal tea, it helps me relax and fall asleep faster. If this doesn’t help, I focus on my breathing and try and empty my brain."