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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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!

Back-to-School Mindset Routine

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As summer vacation comes to an end, many children face the challenge of returning to school, often leading to what is known as “back-to-school syndrome.” This phenomenon can manifest as anxiety, reluctance to attend school, and physical discomfort. To help children transition smoothly from their relaxed holiday lifestyle to a focused learning environment, a structured routine can be beneficial. The following back-to-school mindset routine provides practical strategies for adjusting both their physiological and psychological states, ensuring they start the new school year with enthusiasm and readiness.

 

  1. Physiological State Adjustment

– Adjust Sleep Schedule:

– Start gradually adjusting bedtime two days before school starts.

– Set a consistent morning wake-up time.

– Healthy Eating:

– Encourage consumption of fresh fruits and vegetables, and reduce high-calorie snacks.

– Provide a balanced diet to enhance physical health.

– Increase Outdoor Activities:

– Schedule outdoor activities each week to promote vision and overall health.

 

  1. Psychological State Adjustment

– Static Activities:

– Plan visits to museums or parks to help children relax.

– Avoid overly stimulating activities.

– Stay in Touch with Friends:

– Encourage children to share holiday experiences with friends.

– Boost excitement about returning to school.

 

  1. Organizing Learning Environment

– *Organize Desk and Backpack:

– Help children tidy up their study area together.

– Check school supplies to ensure everything is ready.

 

  1. Set Semester Goals:

– Establish goals for the semester to enhance learning motivation.

 

By following these steps, children can smoothly transition into the new school year and overcome back-to-school syndrome.

Asking for Help Is Not a Sign of Weakness

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We may need help in our daily life, whether in academics, work, or interpersonal relationships.

Some may think that asking for help is a sign of weakness and choose to bear difficulties alone.

But we must remember that seeking help is not a weakness!

Having the courage to ask for help is, in fact, a brave act. We often care about others’ opinions and want to show our strengths instead of weaknesses. Thus, when we recognize our difficulties and admit our shortcomings, asking others for assistance, it takes a lot of courage. It shows that we do not escape but actively seek solutions.

Seeking help from others also shows we have trust between each other. When we feel confused and helpless, we tend to seek help from the people who are closest and most trusted. Therefore, when we seek assistance, it makes people feel valued and trusted, strengthening our relationship.

Moreover, asking for help not only can resolve difficulties but also provides opportunities for learning and growth. We can gain experiences from others, which can help us tackle future problems more effectively.

Thus, seeking help is not a weakness! Rather, it is an opportunity for learning and growth, allowing us to better understand ourselves while gaining experience, and bringing us closer to those around us.

I hope everyone can remember not to bear all the pressure alone when faced with difficulties, try to seek help from those you trust, and you will find that solutions are more than the challenges.

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

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.

DSE Results Coming Soon? Here’s Your Chill Survival Guide

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Hey! DSE results day is just around the corner, and yeah, it’s totally normal to feel nervous, anxious, or even lose sleep over it. But don’t worry—we’ve got some simple tips to help you stay cool and take care of yourself before the big day.

For example :

🔸 Keep your routine steady: Even if you’re feeling the pressure, try to stick to your usual sleep schedule. Sleep well, eat well, and keep your energy up—you’ll feel way better.

 

🔸 Plan ahead for results day: Chat with your fam about what you’ll do—are you going to school to get your results? Who’s coming with you? Having a plan makes everything feel less scary.

 

🔸 Think through the “what ifs”: Imagine a few different outcomes and how you’d deal with each one. It helps you feel more in control and less panicked when the moment comes.

 

🔸 You’re not alone: No matter what happens, you’ve got people—teachers, social workers, family, friends—who’ve got your back. Don’t bottle it up, talk to someone if you need to.

 

🌱 And remember: DSE is just one chapter in your story. It doesn’t define who you are. You’ve worked hard, and that effort matters. So give yourself a little love and get ready for whatever comes next—you’ve got this 💪

Here are six stress-relief methods to share with you!

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Here are six stress-relief methods to share with you!

  1. Rational Analysis: Kick Away Fear
     There may be some negative information online regarding further studies that cause students to worry about not being able to enroll in certain subjects or that their chosen field has limited opportunities.
    However, we must understand that this information may only represent the views of a few and may not be comprehensive. Therefore, we should refer to various sources or consult teachers to avoid hearing only one side of the story.
  2. Grades Are Not the Only Indicator: Different Paths Await Exploration
     Even if grades are not ideal, many paths are still available, such as self-funded courses, associate degree programs, and higher diploma courses. Consider enrolling in courses related to future careers as well.
    Remember, everyone has their strengths and talents, which cannot be reflected in a single set of grades. We can continue to shine on our own paths through different routes.
  3. Discover Interests: Affirm Yourself
     Understand your interests and strengths to establish a future development direction.
  4. Plan Feasible Options: Drive Away Confusion
     Set achievable goals and specific action plans that address both ideal and less-than-ideal grades to reduce uncertainty.
  5. Seek Support: You Are Not Alone
     If you’re feeling lost about the future, consider reaching out to school teachers, social workers, or family for support.
  6. Relax When Necessary: Alleviate Pressure
     Try to exercise more, cultivate interests, and talk to trusted individuals.

Although the DSE is an important milestone in life, it is not everything. Let us embrace the upcoming results with a positive and optimistic mindset.

Maintaining Physical and Mental Health, Facing HKDSE Results with a Positive Attitude

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With the announcement of the HKDSE results approaching, many candidates and parents are experiencing a mix of anticipation and nervousness. This waiting period is indeed challenging, but learning to face it with a healthy mindset is crucial for the entire family.

For candidates, maintaining a regular lifestyle is what matters most at this time. Getting adequate sleep, eating balanced meals, and exercising moderately can help stabilize emotions and prevent overthinking. Candidates might consider using this time to develop new interests, such as learning to cook, engaging in sports, or reading books outside the curriculum. This approach not only enriches oneself but also helps shift excessive focus away from exam results. When anxiety arises, remember to take deep breaths and remind yourself that you have done your best.

For parents, the way you provide support during this time is equally important. Avoid constantly asking about your child’s feelings or predicting their results, as this only adds pressure for both parties. Instead, parents can create a relaxed family atmosphere and arrange some parent-child activities, allowing children to feel a sense of unconditional support and care. Remember that your emotions directly affect your child, so staying calm and optimistic is the best approach.

Finally, please remember that the HKDSE is merely a milestone in life’s journey, not the destination. Regardless of the results, they should not be used to define a person’s worth or future. What matters is believing that every path can lead to success, and the key lies in finding the direction that suits you best.

Happy Father Day

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A father’s love is deep and unspoken, like a strong mountain quietly supporting his child’s growth. He may not express love with sweet words, but his care is hidden in the little moments of life—bringing you your favorite snack after a long day of work, reminding you to wear an extra jacket when it’s cold, or offering the most reassuring advice when you’re facing challenges.

Often, a father’s love is not spoken aloud. He might not be great at expressing emotions, but his actions speak louder than words. When we were kids, he was the one holding our hands, guiding us through the world. As we grow, he silently steps back, becoming the steady support behind us, encouraging us to chase our dreams without fear.

Faced with this quiet love, children have many ways to show gratitude. A simple “Dad, thank you!” can warm his heart for an entire day. Taking time to chat with him, listen to his stories, or giving him a thoughtful gift on his birthday or Father’s Day lets him feel loved and appreciated. Most importantly, he should know that his dedication and presence mean the world to us.