CHILL LAB 超正常研究室 – 關注青少年的精神健康，讓參加者覺察及表達當下的情緒並調適自己

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Saying No to Back-to-School Anxiety!

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Your brain is quietly reminding you: the new school year has started, so take care of yourself!

Feeling your heart racing, losing your appetite, or having trouble sleeping when school starts? These are actually signals from your brain. Your amygdala is telling you: “Time to get ready!” At the same time, thoughts like “Can I handle this new school year?” might pop up in your head, causing anxiety or mood drops. But remember, this is a normal stress response. With the right approach, you can turn this nervousness into helpful energy!

Here are two practical tips to help you start school smoothly:

Deep Breathing Technique: When emotions hit, remember, this technique is a powerful tool. Slowly breathe in through your nose, letting your belly naturally expand. Hold for 3-5 seconds, then slowly breathe out through your mouth. Pause for 3-5 seconds after exhaling. Repeat 5-10 times to reduce physical tension effectively.

Get-Ahead Method: Replace anxiety with concrete actions. Every night before bed, spend 15 minutes doing “minimal prep” for the next day. For example, quickly review your first class material, pack your books and homework into your bag early, or plan your outfit for the next day. This simple habit significantly reduces morning rush and uncertainty, helping you sleep better and feel calmer when leaving home.

Master deep breathing and prepare ahead each night, and you’ll transform stress into motivation. When you learn to accept your emotions and try these techniques, you’ll discover that you can handle pressure more flexibly and easily welcome a new semester full of possibilities!

Remember, everyone feels nervous about new beginnings. It’s a normal part of the process. The key is learning healthy ways to cope with these feelings.

Ice breaking

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In modern society, teenagers face challenges in building friendships and interpersonal relationships. Proactive ice-breaking is key; through self-introduction and sharing interesting anecdotes, they can quickly bridge the gap between each other. Participating in school activities or community projects is also a great way to expand their social network. Being friendly, taking the initiative to greet others, and offering help can effectively strengthen connections among classmates.

Finding common interests is a good way to make friends. During conversations, discovering shared hobbies, such as music or sports, can foster deeper exchanges. At the same time, respecting each other’s differences and backgrounds helps create an inclusive environment that breaks down barriers.

Lastly, conducting group discussions where everyone has a chance to speak not only enhances understanding but also deepens friendships. In summary, proactivity, friendliness, and respect are the foundations for building good relationships, enabling teenagers to grow into more compassionate and empathetic individuals as they explore friendships.

  1. Proactive Ice-Breaking
    • Self-Introduction: Take the initiative to introduce yourself and share something interesting, such as, “I like playing basketball; how about you?”
    • Share Stories: Relate amusing or interesting experiences to make the other person feel closer.
  2. Expand Social Networks
    • Participate in Activities: Join school or community activities, which are great opportunities to meet new friends.
    • Form Groups: Organize group activities, such as book clubs or sports teams, to increase interaction.
  3. Be Friendly with Classmates
    • Initiate Greetings: When encountering classmates on campus, take the initiative to greet them, making them feel your friendliness.
    • Offer Help: Proactively assist classmates during lessons or learning, which will enhance mutual relationships.
  4. Make Friends
    • Seek Common Interests: When chatting with classmates, look for shared interests, making it easier to build friendships.
    • Share Activity Experiences: Invite classmates to participate in activities or study together to increase interaction.
  5. Break Down Barriers
    • Respect Differences: Understanding and respecting each other’s differences helps create an inclusive environment.
    • Encourage Group Discussions: Foster discussions in groups, allowing everyone to express their opinions, which can enhance understanding and trust.

Conclusion
Proactivity, friendliness, and respect are crucial for establishing good interpersonal relationships. Through these ice-breaking tips, teenagers can more easily connect with others and strengthen friendships.

Back to School: Get Set Go

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The new semester is here, and adjusting your mindset is key to adapting to new environments and challenges. Here are simple, practical tips to stay on track:

  1. Embrace Changes

New courses, teachers, and routines are inevitable. Approach them with an open mind instead of fear—you’ll grow faster than you think!

  1. Set Realistic Goals

Pick specific, achievable goals (academic or social) at the start. They’ll keep you motivated and focused all semester.

  1. Build Good Study Habits

Stick to regular study times, take clear notes, and finish assignments promptly. These habits boost efficiency and cut stress.

  1. Acknowledge Your Emotions

Mood swings (anxiety, excitement, frustration) are normal. Release stress through exercise, journaling, or meditation to stay mentally well.

  1. Prioritize Self-Care

Don’t overlook downtime—read, watch a movie, or meet friends. It helps you relax and recharge.

 

Nail these steps, and you’ll have a fulfilling, happy semester ready to take on any challenge!

Don’t Let Subjects Decide Your Future: All Roads Lead to Rome

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Every year, when the DSE results are released, some feel joy while others feel disappointment. However, exam results are just one stop in life’s journey and don’t determine how far you can go. No matter the outcome, remember this: your subjects and grades are not the only measure of success.

During school, we are often told to focus on specific subjects and plan our future around them. But many successful people have careers that are entirely different from where they started. Bill Gates dropped out of school and went on to become a tech giant. Li Ka-shing faced hardships early in life but built his business empire with determination and wisdom. Their stories show that skills, effort, and opportunities are the actual keys to success.

“All roads lead to Rome” means that as long as you work hard, you can reach success no matter which path you take. If your results aren’t ideal, you have the freedom to retake the exams and fight for your dreams again. You can also choose to pursue associate degrees or vocational courses to explore a path that better suits you. Alternatively, you can step outside the traditional path and discover your interests and talents, such as in design, programming, cooking, or even starting your own business. The power to choose your path is in your hands.

Your life’s direction shouldn’t be defined by one exam. Instead of getting stuck on your grades, focus on your goals and uncover your true passion. Every challenge is an opportunity to grow, and every path has its unique scenery. Believe in yourself—grades are not your only label. Your potential is far greater than any score. Take that brave first step, because your future is in your hands, and all roads lead to your very own Rome! Remember, personal growth is the true measure of success.

6 ways to relieve stress after the DSE results

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The time for the DSE results is coming. I believe that every parent and student will have a variety of emotions and thoughts in their hearts. But how can we change ourselves in an uneasy state to reduce negative thoughts and emotions? We can try to use the following methods to help ourselves.

 

Prepare yourself

  • Collect different information about further studies and employment, and give yourself different choices and ways out
  • Discuss further studies and employment directions with family, teachers and trusted people
  • Anticipate different results of the results, and formulate multiple coping plans to prepare your mentality

 

Seek encouragement and support

  • Find people who can encourage and support you, and chat and meet with them more
  • Use your creativity to make cards with words or pictures to add positive energy and encouragement to yourself

 

Temporarily divert attention

  • Make a list of small activities that make you happy, and choose 1 activity to focus on each time to help improve your mood

 

Engage in meaningful activities

  • Make a list of activities that you find meaningful, and choose 1-2 activities to focus on each time
  • Write a gratitude diary
  • Think about the people you care about and love, and show them care and love (e.g. call them to say hello, give them a small gift) to make them happy

 

Maintain a routine

  • Maintain a regular daily routine and keep your body, mind and soul healthy
  • Get enough exercise and sleep

 

Develop more interests and hobbies

  • Build your own interests and hobbies and try different things

      •  Give yourself 30 minutes of ME TIME every day

JUPAS Subject Selection: Interest or Career Prospects?

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Every year during the JUPAS application period, many students face a difficult choice: Should they follow their hearts and pursue their interests, or should they consider practical job prospects? While this seems like an either-or situation, finding a middle ground is possible.

Choosing subjects you’re genuinely interested in gives you more motivation and passion for learning. Interest helps you push through setbacks and challenges and keeps you enthusiastic and creative in your future career. However, we can’t ignore practical factors. Picking subjects with better job prospects does provide more stable income and career opportunities down the road, giving you more options in life.

The truth is, interest and career prospects don’t have to be complete opposites. Today’s society has highly specialized fields, and almost every area offers growth opportunities. The key is learning how to turn your interests into professional skills. Plus, university is just the starting point – there are plenty of chances to switch careers or pursue further studies after graduation. What matters most is developing your learning ability, critical thinking, and adaptability. These qualities last longer than specific technical knowledge.

Before choosing, research different subjects – their course content and prospects. Be honest about your abilities and interests, and do not just follow what everyone else is doing. Remember, the best decisions usually come after thoroughly understanding yourself and the world around you. Ultimately, success comes down to your hard work and persistence, no matter what subject you choose.

The release of exam results is a new beginning in life, not the end

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The DSE results will be released on July 16th. For many candidates, this paper determines their future direction. How should parents and students face this significant moment?

The following content provides some advice for students and parents on how to cope with various emotions before and after the results are released.

First, it is important to understand that feeling anxious or worried when facing the unknown is a normal emotional reaction, and it has nothing to do with how much preparation the student has done.

Even if the results of this diploma exam are not ideal, they cannot determine the candidate’s true abilities. Because public exams are often influenced by many external factors, such as family circumstances, personal health, and the exam environment—situations beyond the candidate’s control—don’t doubt your abilities just because the results are not as ideal as you hoped.

Remember, public exam results are not the only indicator of future job and career development!

In fact, most people’s career paths and personal achievements are not closely related to their academic performance.

In the end, the role of parents is extremely important. The ideal approach is to let children know that their parents will always be by their side. “Parents don’t necessarily need to say much, especially those who consider themselves not good at expressing. Often, a hug or a pat on the shoulder is enough to reassure the child.”

Additionally, parents can treat their children to a hearty meal, because regardless of the results, the children have completed a significant test in their lives for the first time. No matter the outcome, there will always be other paths to choose from.

So, DSE candidates, the most important thing is to adjust your mindset early, prepare thoroughly for the results release, and have different study plans ready, so you won’t feel panicked on the day the results are announced.

Wishing everyone the best of luck with their exam results.

Learn how to say no, and the other person will also thank you

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In Asian societies, we are often taught to be polite, even when receiving gifts we do not like, we should smile and say thank you.

Slowly, refusing others or genuinely expressing our feelings often becomes a difficult task.

However, being able to refuse others in an appropriate manner will often lead them to appreciate your honesty and directness.

Here are some refusal techniques:

1. Be polite: Start with a friendly tone, such as “Thank you for your invitation.”

2. Give a simple reason: No need to be overly detailed, just briefly explain your reason, such as “I’ve been really busy lately.”

3. Offer alternatives: If appropriate, suggest other times or ways, such as “We can get together next time.”

4. Express gratitude: Let the other person know you still appreciate their suggestion, such as “I’m glad you thought of me.”

5. Be sincere: Genuinely express your feelings so the other person can understand your decision.

For example: > “Thank you for your invitation, but I’ve been a bit busy lately and can’t attend. However, we can arrange to meet up next week; I look forward to seeing you!”

A genuine relationship where both parties value each other can be built on understanding and empathy.

Sincerely expressing your thoughts and feelings is the most important skill in communication, as this often makes the other person feel respected and grateful for your candor.

Focus on what you think!

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We live in group settings since we are children, it is easy for us to be influenced by others. In school, we must follow the rules and also consider the expectations of our parents and teachers. When we work in society, we must complete tasks on time according to the demands of our superiors. Therefore, we sometimes focus too much on what others think, which can easily create stress, cause us to lose ourselves, and make life exhausting.

So, the question is, are the opinions of others really that important?

In reality, the opinions of others include both well-intentioned advice and malicious criticism. Appropriate advice can certainly make us aware of the shortcomings that we may not have noticed ourselves, allowing us to make improvements. For malicious criticism, we must remind ourselves that these opinions are not worth paying attention to. We must understand that everyone’s values and perspectives are different, and no matter how well we do, there will always be someone who is dissatisfied. We should ignore these meaningless attacks.

Some may ask, how can we break away from the meaningless attacks and live the life we want?

First, we must understand that no one is perfect, everyone has flaws. We must learn to accept our imperfections and do our best to improve ourselves within a feasible range. Moreover, everyone’s standards and values are different. We shouldn’t be afraid to express our own thoughts, and we should avoid focusing too much on others’ thinking.

The opinions of others only represent their thoughts. While listening to the opinions of others, we must not ignore our own feelings. When we can appropriately accept constructive advice and ignore malicious criticism, we can live the way that we want and gain true happiness.

Stepping out of your comfort zone is never easy.

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If you stay in your comfort zone for too long, it is easy to relax your guard and lose the motivation to pursue better things and breakthroughs. Young people need to face challenges and problems bravely, grow from them, and become people who work hard for their dreams. Here are five tips to help you break out of your comfort zone:

 

  1. Be prepared for the best and don’t be afraid of the worst outcome

Make a detailed plan including goals, methods, steps and SWOT analysis, and predict the worst-case outcome. This will keep you informed and prepared for any difficulties.

 

  1. Plan for the final risk

With adventure comes risk, be prepared with another plan. If the results are not as expected, you can learn from them and adjust your strategy so that things will go better next time!

 

  1. Keep communicating and trust people you can trust

As you pursue a new direction, maintain good communication with friends or family and share your circumstances and challenges. Their support can provide you with a backup and relieve stress.

 

  1. Know your boundaries

When faced with difficulty, recognize your current boundaries, but don’t view them as your limit. Hard work and collaboration can help you push boundaries and create new situations.

 

  1. Don’t worry about the unknown

When facing the unknown, stay positive. If staying where you are is not an option for you, it makes sense to step out of your comfort zone. Only by bravely facing uncertainty can we embrace new opportunities.

 

Stepping out of your comfort zone is challenging, but it is also a process of growth. Keep confident and move towards your goal step by step, you will become stronger!