Accumulating evidence converges to underline the contribution of sleep and sleep disorders to the cognitive and emotional wellbeing of individuals with and without mental illnesses. A good night of sleep and many bodily functions are under the influence of circadian rhythm. However, due to modernization of society, circadian disruptions are common.

In this workshop, Dr. Joey Chan, Associate Professor from Department of Psychiatry, CUHK introduced us the four stages of rapid eye movement (REM) and non-rapid eye movement (NREM) sleep. As each stage plays an important role in repairing and rebuilding the brain and body, hence, a well-synchronized internal rhythm (biological clock) with the environments is essential.

By learning the two common sleep and circadian rhythm problems (sleep deprivation & Delayed sleep phase), it is important to monitor any changes to our sleep and wake patterns and aim for the recommended sleep times to shape our biological rhythm. Few tips to adjust students’ biological clock were also shared at the end of the workshop to help us sleep smart and flourish.

Relationship is a significant element of life, and boundaries are crucial in relationships. In every kind of relationship - from family and friends to classmates and someone you just know, healthy boundaries create mutual respect between individuals and pave the way for sustainable and comfortable relationships, enhancing our well-being. Without healthy boundaries, we can feel unsafe, imbalanced, and suffer from relationships.

In this workshop, Ms. Gigi Pang, a Counseling Psychologist from Edge Development Centre introduced to us more about what a boundary is in relationships and different kinds of boundaries. She also shared with us how to recognize healthy and unhealthy boundaries in different relationships and guided us to be aware of our own boundaries. More importantly, Gigi provided some practical tips on how we could build appropriate boundaries in relationships for our healthy interactions with others. She additionally navigated us to communicate our boundaries with others through some exercises. She pointed out that we could be assertive in communication and at the same time listen to our significant others’ needs, building a mutual understanding between each other for a long-term healthy relationship with others.

By the end of the workshop, students gained insightful messages and tips on setting the ground for building happy relationships filled with love and respect.

After 3 years of pandemic, some students may feel anxious about building friendships or relationships in university or collaborating with others in a group project.

We are pleased to invite experienced meditators from Heart and Soul Limited to organized bilingual sessions to guide students to explore their inner self for self-reflection and create an understanding heart through relaxing music and electrical candles in a meditative state. In these two sessions, Meditation Program Advisor, Mr. Johnson Chong and Founder of Heart and Soul shared with us the difference between spiritual age and physical actual age to let us understand the perspective from the other person’s side.

Through the group guided mediation, students could gain better understanding of themselves and their inner feelings, as well as to connect and harmonize relationship with an understanding and compassionate heart.

Blame is a tragic way of sharing with others what matters to us but is left unfulfilled and a tragic way of getting the other to respond to our needs. While it works sometimes, sooner or later we will pay the relational costs.

In this workshop, Dr. Joseph Cho, lecturer of Gender Studies Programme from The Chinese University of Hong Kong introduced us the Nonviolent Communication (NVC) communication process developed by psychologist Marshall Rosenberg. It is a compilation of ideas about compassionate human behavior to helps us connect with ourselves and others at the level of feelings and needs in our intention, attention and communication.

By learning the 4 NVC components (Observation, Feeling, Needs & Request), we could express ourselves clearly and honestly while listening to our needs and others. To transform the blame into a need-based request, we will no longer need to use the language of blame or judgment to make demands or evaluate others. We can experience the deep pleasure of contributing to each others' well being.

This workshop enabled students in developing a deeper understanding of the dynamics of romantic relationship, including recognizing and addressing potential issues such as love violence, conflicts, and boundary violations. This involves several key steps, including learning to identify and address emotional blackmail, understanding your own reactions and patterns in conflicts, and setting appropriate boundaries.

Intimate partner violence, including emotional blackmail, can be a serious issue in romantic relationships. By learning to recognize the signs of emotional blackmail and other forms of love violence, individuals can take steps to protect themselves and their partners. Conflicts are a natural part of any relationship, but learning to handle them in a healthy and productive way is a key to grow in a romantic relationship. By focusing on effective communication and working towards mutual understanding and resolution, conflicts can become an opportunity for growth and deepening connection. Finally, setting appropriate boundaries is crucial to maintaining a healthy and respectful romantic relationship. By creating a safe and respectful space for emotional and physical intimacy, individuals can create a foundation for a healthy and fulfilling romantic relationship.

By prioritizing effective communication, mutual respect, and emotional and physical safety, individuals can build a strong and healthy romantic relationship.

Getting prepared for romantic relationships involves taking steps to protect yourself from potential risks and ensuring that you have a strong sense of self-worth and understanding of your own values.

It is important to be aware of the risks of romance scams and take steps to protect yourself. This can include being cautious about giving out personal information online, being aware of common tactics used by scammers, and using reputable dating sites and apps.

Understanding yourself in the context of your family background can also be important in preparing for romantic relationships. This involves reflecting on how your upbringing and family history may impact your views on relationships, communication, and intimacy. It can also involve identifying any patterns or tendencies that may have been passed down from previous generations. Finally, developing a strong sense of self-value is crucial in recognizing your own worth and setting boundaries that reflect your values and priorities. It also involves being open to growth and learning from past relationships, while also being confident in your own identity and sense of self.

In this workshop, students learned to protect themselves from potential risks, understanding the impact of upbringing, and developing a strong sense of self-value, and get better prepared for romantic relationships with greater confidence and clarity.

People usually lose themselves when always focusing on things out of their control and pleasing people around them. Sometimes, it is important to move the focus back on ourselves and develop a healthy self-relationship that opens the door to a life of independence, emotional stability, and a better lifestyle.

In this workshop, Ms Fiona Tsang, an experienced counselor from THE COMPANIONS, provided some quiet moments and guided students through some exercises to reflect on their values and cultivate awareness of their physiological reactions, feelings, thoughts. Different coping stances that may affect our way to speak to others and ourselves in stressful situations are also introduced. Ms Tsang also shared cases that illustrated how to apply above concepts in real life situations and ended with some practical tips to help students crave out “me-time” among busy schedule to reflect and grow stronger in face of future challenges.

By the end of the workshop, students have grasped all the essentials that laid foundation for building a healthier relationship with themselves - to accept one's limitations, make the right choices, and take responsibility on our own choices with kindness and compassion.

To gear students up as gatekeeper for peers support and the ones whom care about, the Counseling and Wellness center equipped students with suicidal risk assessment skills, intervention strategies, and the understanding of the factors associated with psychiatric disorders involved in suicide.

In this talk, Mr. Ken Lam, Psychiatric-Mental Health Registered Nurse, Counseling and Wellness Center, HKUST, explored the myths and facts of suicide. He offered practical techniques and counselling skills in promptly supporting distressed clients. He also introduced the knowledge of mental state examination to enhance students' understanding of mental disorders.

By the end of the talk, students' abilities are strengthened to identify the suicide risk of people.

Fully understood that students have been working diligently for their finals. After all the efforts, a mindful break will make space to refresh and recharge. As such, our Center in collaboration with the Hong Kong Federation of Youth Groups (HKFYG), had held a relaxing day camp in Stanley Outdoor Training Camp (赤柱戶外訓練營) for students to “chill” up and reconnect with friends to have an enjoyable time after all the hard work that they put in.

A group of students joined this fun and relaxing day with Suki Chan, Trainer and Camp Manager of HKFYG. In the morning, students had some interactive games, made new friends, and explored themselves through a behavioral assessment - DISC personality test. While, the afternoon session brought students a taste of simple yoga sketching and mindfulness exercise under sunbathing and with the sound of the sea. Students felt relaxed and relieved from stress. Besides, students experienced Pastel Nagomi Art, a form of healing art founded in Japan. Through drawing and sharing, they got connected with peers and within themselves.

After the camp, participants were refreshed and recharged. They also found some insights into the way of self-care and connection with their hearts.

"Studying at University is like swimming in the sea. Everyone is crawling days and nights but no one actually knows where they are heading to."

Our society teaches us to make the most of opportunities and strive for the best outcomes. We follow the crowd, submitting numerous applications and occupying ourselves with unbearable loadings. But how are these things, indeed, related to our life? Am I on the right track?

In this workshop, students learned theories about self-concept development and understood the relationships between self- agency, goal setting and psychological wellbeing. By the end, students should be able to acquire tools to explore and clarify self-understanding.