走進觸不到的社區 Booklets

走進觸不到的社區
Reaching Out to the Unreached Community

走進觸不到的社區:推動全社區心理健康活動

公共心理健康研究室希望透過《走進觸不到的社區：推動全社區心理健康行動》走進香港未被觸及的社區，加強區內人士對心理健康的認識，並鼓勵有需要但受忽略的人士積極行動，改善自己的心理健康。

這系列的小冊子是計劃的第一部分，內容以實證為本，涵蓋認知行為治療法和養生醫學；觸及常見的精神健康問題，並提出從不同角度，希望大家可以運用自助策略改善心理健康。

Reaching Out to the Unreached Community: Delivering Mental Health Outside the Box through the Whole-of-Community Campaigns

We hope to source credible mental health information to reach the in-needs and neglected in the community. In this campaign, a series of pocket-size self-help booklets about mental health will be distributed to various residential neighbourhoods in Hong Kong over 12 consecutive weeks.

Each booklet will cover one topic regarding lifestyle medicine and mental health, including an overview of common mental health problems and how to manage our mental health using evidence-based self-help strategies. We hope these booklets will help promoting psychological well-being in the community.

展開你的旅程
Start Your Journey

中文版本
Chinese Version

Vol.1

集合吧！
怪獸心友會

按此下載小冊子

我想了解佢地！

「1，2，3，笑！」在不遠處的彼方，有班怪獸在吵鬧之中玩得盡興。你猶豫，躊躇着要不要加入。牠們彷彿聽到你的煩惱，原來各人都有自己的心理困擾。牠們伸出手想跟你做朋友，原來溫暖比想像中近... ...

英文版本
English Version

Click the picture(s) to download the booklet(s) !

Vol.1 Overview

Vol.2

Stress Management

Vol.3

Relexation

Vol.4

Nutrition

Vol.5

Excercise

Vol.6

Sleep

Vol.7

Anxiety and Worry Management

Vol.8

Mindfulness

Vol.9

Traditional Chinese Medicine

Vol.10

Healing Power

of Nature

Vol.11

Positive Psychology

Vol.12

Is Mental Health your Concern?

他加祿語（菲律賓文）版本
Tagalog (Filipino)
Version

Vol.1 Overview

Vol.2

Stress Management

Vol.3

Relexation

Vol.4

Nutrition

Vol.5

Excercise

Click the picture(s) to download the booklet(s) !

Vol.6

Sleep

Vol.7

Anxiety and Worry Management

Vol.8

Mindfulness

Vol.9

Traditional Chinese Medicine

Vol.10

Healing Power

of Nature

Vol.11

Positive Psychology

Vol.12

Is Mental Health your Concern?

本問卷由Robert L. Spitzer 博士、Janet B.W. Williams 博士、Kurt Kroenke 博士和同事用Pfizer Inc.提供的教育基金設計。無需准許即可複製、翻譯、展示或分發。

引用文獻
References

Vol. 2 你有壓力, 我有壓力！

Charmandari, E., Tsigos, C., & Chrousos, G. (2005). Endocrinology of the stress response. Annu. Rev. Physiol., 67, 259-284.

Vol. 3 腹式呼吸&肌肉鬆弛幫到你

Hopper, S. I., Murray, S. L., Ferrara, L. R., & Singleton, J. K. (2019). Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: A quantitative systematic review. JBI Evidence Synthesis, 17(9), 1855-1876.

Chen, Y. F., Huang, X. Y., Chien, C. H., & Cheng, J. F. (2017). The effectiveness of diaphragmatic breathing relaxation training for reducing anxiety. Perspectives in Psychiatric Care, 53(4), 329-336.

Hamasaki, H. (2020). Effects of Diaphragmatic Breathing on Health: A Narrative Review. Medicines, 7(10), 65.

Vol. 4 舌尖上的養生養心

Department of Health Centre for Health Protection. (2021, June 15). Obesity prevention and dietary advice. https://www.chp.gov.hk/tc/static/90042.html

Department of Health Centre for Health Protection. (2021, June 15). Body Mass Index Chart. https://www.chp.gov.hk/tc/resources/e_health_topics/pdfwav_11012.html

醫院管理局. (2021, June 15). 中央肥胖與腰圍. https://www21.ha.org.hk/smartpatient/MiniSites/en-US/bmi/Fat-and-Waist/#:~:text=中央肥胖(俗稱「大肚,被界定為中央肥胖。

Department of Health Centre for Heath Protection. (2021, June 15). Facts about Calorie and Energy. https://www.chp.gov.hk/tc/resources/e_health_topics/pdfwav_12693.html?page=1

World Health Organisation. (2018). Fostering healthier and more sustainable diets – learning from the Mediterranean and New Nordic experience. https://www.euro.who.int/en/health-topics/disease-prevention/nutrition/news/news/2018/5/fostering-healthier-and-more-sustainable-diets-learning-from-the-mediterranean-and-new-nordic-experience#:~:text=The diet is characterized by,fresh fruit is often substituted

Department of Health. (2021, June 15). Minimising Alcohol-related Harm. https://www.change4health.gov.hk/en/alcohol_aware/facts/minimising/index.html

Vol.5 運動懶人包

Anglin, R. E., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: systematic review and meta-analysis. The British Journal of Psychiatry, 202(2), 100-107.

Pretty, J., Peacock, J., Sellens, M., & Griffin, M. (2005). The mental and physical health outcomes of green exercise. International Journal of Environmental Health Research, 15(5), 319-337.

Tsatsoulis, A., & Fountoulakis, S. (2006). The protective role of exercise on stress system dysregulation and comorbidities. Annals of the New York Academy of Sciences, 1083(1), 196-213.

Boecker, H., Sprenger, T., Spilker, M. E., Henriksen, G., Koppenhoefer, M., Wagner, K. J., ... & Tolle, T. R. (2008). The runner's high: opioidergic mechanisms in the human brain. Cerebral Cortex, 18(11), 2523-2531.

Kim, T. K., Lee, J. E., Kim, J. E., Park, J. Y., Choi, J., Kim, H., ... & Han, P. L. (2016). G9a-mediated regulation of OXT and AVP expression in the basolateral amygdala mediates stress-induced lasting behavioral depression and its reversal by exercise. Molecular Neurobiology, 53(5), 2843-2856.

Sonstroem, R. J., & Morgan, W. P. (1989). Exercise and self-esteem: rationale and model. Medicine & Science in Sports & Exercise.

Beavers, K. M., Brinkley, T. E., & Nicklas, B. J. (2010). Effect of exercise training on chronic inflammation. Clinica Chimica Acta, 411(11-12), 785-793.

World Health Organisation (2021, June 15). Physical activity.

https://www.who.int/news-room/fact-sheets/detail/physical-activity

Vol.6 人生的1/3: 睡眠

Pretty, J., Peacock, J., Sellens, M., & Griffin, M. (2005). The mental and physical health outcomes of green exercise. International Journal of Environmental Health Research, 15(5), 319-337.

Tsatsoulis, A., & Fountoulakis, S. (2006). The protective role of exercise on stress system dysregulation and comorbidities. Annals of the New York Academy of Sciences, 1083(1), 196-213.

Sonstroem, R. J., & Morgan, W. P. (1989). Exercise and self-esteem: rationale and model. Medicine & Science in Sports & Exercise.

Beavers, K. M., Brinkley, T. E., & Nicklas, B. J. (2010). Effect of exercise training on chronic inflammation. Clinica Chimica Acta, 411(11-12), 785-793.

World Health Organisation (2021, June 15). Physical activity. https://www.who.int/news-room/fact-shee

Vol. 8 靜觀愛自己

Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of Psychosomatic Research, 57(1), 35-43.

Gu, J., Strauss, C., Bond, R., & Cavanagh, K. (2015). How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review, 37, 1-12.

Vol. 10 我和大自然有個約會

Rajoo, K. S., Karam, D. S., & Abdullah, M. Z. (2020). The physiological and psychosocial effects of forest therapy: A systematic review. Urban Forestry & Urban Greening, 126744.

Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2010). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18-26.

Engemann, K. et al. (2019) Residential green space in childhood is associated with lower risk of psychiatric disorders from adolescence into adulthood. Proceedings of the National Academy of Sciences, 116 (11) 5188.

Soga, M., Gaston, K. J., & Yamaura, Y. (2017). Gardening is beneficial for health: A meta-analysis. Preventive Medicine Reports, 5, 92-99.

Vol. 11 快樂方程式

Seligman, M. E., & Csikszentmihalyi, M. (2014). Positive psychology: An introduction. Flow and the Foundations of Positive Psychology (pp. 279-298). Springer, Dordrecht.

Bolier, L., Haverman, M., Westerhof, G. J., Riper, H., Smit, F., & Bohlmeijer, E. (2013). Positive psychology interventions: a meta-analysis of randomized controlled studies. BMC Public Health, 13(1), 1-20.

Lyubomirsky, S., King, L., & Diener, E. (2005). The benefits of frequent positive affect: Does happiness lead to success?. Psychological Bulletin, 131(6), 803.

Lee Duckworth, A., Steen, T. A., & Seligman, M. E. (2005). Positive psychology in clinical practice. Annu. Rev. Clin. Psychol., 1, 629-651.

Nakamura, J., & Csikszentmihalyi, M. (2014). The concept of flow. Flow and the Foundations of Positive Psychology (pp. 239-263). Springer, Dordrecht.

Vol. 12 心理健康關我事？

World Health Organisation. (1958). The first ten years of the World Health Organization. Geneva: World Health Organization.

Lam, L. C. W., Wong, C. S. M., Wang, M. J., Chan, W. C., Chen, E. Y. H., Ng, R. M. K., ... & Bebbington, P. (2015). Prevalence, psychosocial correlates and service utilization of depressive and anxiety disorders in Hong Kong: The Hong Kong Mental Morbidity Survey (HKMMS). Social Psychiatry and Psychiatric Epidemiology, 50(9), 1379-1388.

Elbogen, E. B., & Johnson, S. C. (2009). The intricate link between violence and mental disorder: results from the National Epidemiologic Survey on Alcohol and Related Conditions. Archives of General Psychiatry, 66(2), 152-161.

Hospital Authority. (2021, June 15). Waiting time for new case booking for specialist out-patient services. www.ha.org.hk/visitor/ha_visitor_index.asp?Content_ID=214197.

走進觸不到的社區 Reaching Out to the Unreached Community

展開你的旅程 Start Your Journey

中文版本 Chinese Version

集合吧！ 怪獸心友會

英文版本 English Version

他加祿語（菲律賓文）版本 Tagalog (Filipino) Version

引用文獻 References