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Stress

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 be more resilient?  

Taking steps to look after your wellbeing can help you deal with pressure, and reduce the impact that stress has on your life. This is sometimes called developing emotional resilience. Resilience is not just your ability to bounce back, but also your capacity to adapt in the face of challenging circumstances, whilst maintaining a stable mental wellbeing. Resilience isn’t a personality trait – it’s something that we can all take steps to achieve. 

For example, you can: 

  • Make some lifestyle changes
  • Look after your physical health
  • Give yourself a break
  • Build your support network

(For more tips on building your emotional resilience, see our pages on improving your wellbeing, and increasing your self-esteem.) 

Make some lifestyle changes  

There are some general changes that you can make to your lifestyle that could help you feel more able to cope with pressure and stressful situations.

  • Practise being straightforward and assertive in communicating with others. If people are making unreasonable or unrealistic demands on you, be prepared to tell them how you feel and say no.
  • Use relaxation techniques. 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. (See our pages on relaxation for lots more ideas.) 
  • Develop your interests and hobbies. Finding an activity that’s completely different from the things causing you stress is a great way to get away from everyday pressures. If stress is making you feel lonely or isolated, shared hobbies can also be a good way to meet new people. 
  • Make time for your friends. When you’ve got a lot on this might seem hard, but it can help you feel more positive and less isolated. Chatting to friends about the things you find difficult can help you keep things in perspective – and you can do the same for them. Laughing and smiling with them will also produce hormones that help you to relax. 
  • Find balance in your life. You may find that one part of your life, such as your job or taking care of young children, is taking up almost all of your time and energy. Try making a decision to focus some of your energy on other parts of your life, like family, friends or hobbies. It’s not easy, but this can help spread the weight of pressures in your life, and make everything feel lighter.  

“When I’m stressed, I take myself away from everyone, into another room or somewhere quiet – even just for five minutes – and sing to myself. Not full on belting out a tune, but just quietly or even humming to myself, really calms me down.”

Look after your physical health  

Taking steps to look after your physical health can help you to look after your mental health and reduce feelings of stress. 

  • Get enough sleep. Stress can often make it difficult to sleep, and can cause sleep problems. Getting enough sleep can help you feel more able to deal with difficult situations. 
  • Be active. Being physically active is important for both our physical and mental health. Even making small changes such as going for a regular walk outside may help you to feel less stressed.  
  • Eat healthily. When you’re stressed, it can be tempting to skip meals or eat too much of the wrong kinds of food. But what you eat, and when you eat, can make a big difference to how well you feel. (See our pages on food and mood for more tips.)

Give yourself a break 

Learning to be kinder to yourself in general can help you control the amount of pressure you feel in different situations, which can help you feel less stressed.

  • Reward yourself for achievements – even small things like finishing a piece of work or making a decision. You could take a walk, read a book, treat yourself to food you enjoy, or simply tell yourself “well done”. 
  • Get a change of scenery. You might want to go outside, go to a friend’s house or go to a café for a break – even if it’s just for a short time. 
  • Take a break or holiday. Time away from your normal routine can help you relax and feel refreshed. Even spending a day in a different place can help you feel more able to face stress. 
  • Resolve conflicts, if you can. Although this can sometimes be hard, speaking to a manager, colleague or family member about problems in your relationship with them can help you find ways to move forward. 
  • Forgive yourself when you feel you have made a mistake, or don’t achieve something you hoped for. Try to remember that nobody’s perfect, and putting extra pressure on yourself doesn’t help. 

“I distract myself from my […] worry by doing a puzzle or playing a game.” 

Build your support network 

Remember that whatever you’re going through that’s causing you stress, you don’t have to cope with it alone.

  • Friends and family. Sometimes just telling the people close to you how you’re feeling can make a big difference – and they might be able to help you out in other ways too. 
  • Support at work, such as your line manager, human resources (HR) department, union representatives, or employee assistance schemes. Try not to worry that talking to your manager or colleagues about stress will be seen as a sign of weakness – your wellbeing is important and responsible employers will take it seriously. If you’re worried that the culture in your workplace might not be very supportive, you might find it helpful to take a look at: 
  • CHMA’s report on mental health in the workplace
  • Support at university or college, such as your tutors, student union or student services. (See our pages on how to cope with student life for more tips on accessing support as a student.) 
  • Peer support. Sometimes sharing your experiences with people who’ve been through something similar can help you feel less alone. New Life and KELY Support both offer supportive online communities where you can talk openly about stress and your mental health. 
  • Specialist websites and organisations. For example: 
  • The Stress Busting website and the Stress Management Society both offer information about stress and provide techniques for coping. 
  • The Mind Tools website can help you with stress management and assertiveness techniques. 
  • The Be Mindful website provides guidance on mindfulness.
  • Your family doctor. If you feel like you need some professional support, you can speak to your doctor. They can check your overall health, and help you access support and treatments. They could also recommend that you take some time off work, university or college, and sign a medical note for you. 

“[It helps me to] hug, fuss and play with my kittens!”

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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 be more resilient?

How can I be more resilient?  

Taking steps to look after your wellbeing can help you deal with pressure, and reduce the impact that stress has on your life. This is sometimes called developing emotional resilience. Resilience is not just your ability to bounce back, but also your capacity to adapt in the face of challenging circumstances, whilst maintaining a stable mental wellbeing. Resilience isn't a personality trait – it's something that we can all take steps to achieve. 

For example, you can: 

  • Make some lifestyle changes
  • Look after your physical health
  • Give yourself a break
  • Build your support network

(For more tips on building your emotional resilience, see our pages on improving your wellbeing, and increasing your self-esteem.) 

Make some lifestyle changes  

There are some general changes that you can make to your lifestyle that could help you feel more able to cope with pressure and stressful situations.

  • Practise being straightforward and assertive in communicating with others. If people are making unreasonable or unrealistic demands on you, be prepared to tell them how you feel and say no.
  • Use relaxation techniques. 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. (See our pages on relaxation for lots more ideas.) 
  • Develop your interests and hobbies. Finding an activity that's completely different from the things causing you stress is a great way to get away from everyday pressures. If stress is making you feel lonely or isolated, shared hobbies can also be a good way to meet new people. 
  • Make time for your friends. When you've got a lot on this might seem hard, but it can help you feel more positive and less isolated. Chatting to friends about the things you find difficult can help you keep things in perspective – and you can do the same for them. Laughing and smiling with them will also produce hormones that help you to relax. 
  • Find balance in your life. You may find that one part of your life, such as your job or taking care of young children, is taking up almost all of your time and energy. Try making a decision to focus some of your energy on other parts of your life, like family, friends or hobbies. It's not easy, but this can help spread the weight of pressures in your life, and make everything feel lighter.  

“When I'm stressed, I take myself away from everyone, into another room or somewhere quiet – even just for five minutes – and sing to myself. Not full on belting out a tune, but just quietly or even humming to myself, really calms me down.”

Look after your physical health  

Taking steps to look after your physical health can help you to look after your mental health and reduce feelings of stress. 

  • Get enough sleep. Stress can often make it difficult to sleep, and can cause sleep problems. Getting enough sleep can help you feel more able to deal with difficult situations. 
  • Be active. Being physically active is important for both our physical and mental health. Even making small changes such as going for a regular walk outside may help you to feel less stressed.  
  • Eat healthily. When you're stressed, it can be tempting to skip meals or eat too much of the wrong kinds of food. But what you eat, and when you eat, can make a big difference to how well you feel. (See our pages on food and mood for more tips.)

Give yourself a break 

Learning to be kinder to yourself in general can help you control the amount of pressure you feel in different situations, which can help you feel less stressed.

  • Reward yourself for achievements – even small things like finishing a piece of work or making a decision. You could take a walk, read a book, treat yourself to food you enjoy, or simply tell yourself "well done". 
  • Get a change of scenery. You might want to go outside, go to a friend’s house or go to a café for a break – even if it's just for a short time. 
  • Take a break or holiday. Time away from your normal routine can help you relax and feel refreshed. Even spending a day in a different place can help you feel more able to face stress. 
  • Resolve conflicts, if you can. Although this can sometimes be hard, speaking to a manager, colleague or family member about problems in your relationship with them can help you find ways to move forward. 
  • Forgive yourself when you feel you have made a mistake, or don't achieve something you hoped for. Try to remember that nobody's perfect, and putting extra pressure on yourself doesn't help. 

“I distract myself from my [...] worry by doing a puzzle or playing a game.” 

Build your support network 

Remember that whatever you're going through that's causing you stress, you don't have to cope with it alone.

  • Friends and family. Sometimes just telling the people close to you how you're feeling can make a big difference – and they might be able to help you out in other ways too. 
  • Support at work, such as your line manager, human resources (HR) department, union representatives, or employee assistance schemes. Try not to worry that talking to your manager or colleagues about stress will be seen as a sign of weakness – your wellbeing is important and responsible employers will take it seriously. If you're worried that the culture in your workplace might not be very supportive, you might find it helpful to take a look at: 
  • CHMA's report on mental health in the workplace
  • Support at university or college, such as your tutors, student union or student services. (See our pages on how to cope with student life for more tips on accessing support as a student.) 
  • Peer support. Sometimes sharing your experiences with people who've been through something similar can help you feel less alone. New Life and KELY Support both offer supportive online communities where you can talk openly about stress and your mental health. 
  • Specialist websites and organisations. For example: 
  • The Stress Busting website and the Stress Management Society both offer information about stress and provide techniques for coping. 
  • The Mind Tools website can help you with stress management and assertiveness techniques. 
  • The Be Mindful website provides guidance on mindfulness.
  • Your family doctor. If you feel like you need some professional support, you can speak to your doctor. They can check your overall health, and help you access support and treatments. They could also recommend that you take some time off work, university or college, and sign a medical note for you. 

“[It helps me to] hug, fuss and play with my kittens!”