During the COVID-19 pandemic, it is normal to feel worried and anxious with the daily pop-up information. There is no need to worry too much about these emotional reactions. While we should not loosen the anti-epidemic measures, we should also learn to relax and look after our mental health. Here are four ways to enhance mental well-being.
Mental Healthcare Kit
Tip 1. Start a Gratitude Journal to Lift UP your Mind
Goal: Prepare a handbook and a pen. At the end of the day, list down three things that make you feel grateful.
Tip 2. Practise Breathing to Calm and Relax your Body and Mind
Goal: Focus on each breath to calm your mind.
- Inhale slowly through your nose, feel the cool sensation at the tip of your nose and the slow rise of your abdomen.
- As you slowly exhale through your mouth, feel your abdomen slowly sink in and the air exhale through your lips along with all the distractions.
- When consciously focusing on the breath, your mind might drift away, which is normal, just bring your attention back to the breath.
Tip 3. Progressive Muscle Relaxation to Give your Body a Deep Respite
Goal: Meditate for 5 minutes to soothe your emotions and relax your body and mind. Spend 15-20 minutes each day to relax the muscles in every body part.
- Find a comfortable and quiet place to sit, close your eyes and let your whole body relax, and put your focus on your body.
- Relax your hands: First clench your right fist for 3 seconds, then relax it for 10 seconds, say “1, 2, 3, relax” in your mind as you tighten and relax your muscles. Repeat two to three times. After relaxing the right hand, do the other side the same way.
- Relax your shoulder: Slowly tighten your shoulder muscles for 3 seconds, then relax and feel the sensation of relaxation.
- Relax your face: Tighten your face muscles for 3 seconds, then relax the face and feel the muscles of the face relaxing at this moment, repeat 3 times.
- Relax your back: Tighten the back muscles for 3 seconds, then relax the back and feel the sensation of relaxation in the backbone.
- Relax your feet: Tighten the soles of the feet for 3 seconds, then relax the soles of the feet and feel the sensation of relaxation in the feet.
Tip 4. Reach out for mental support
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On-campus counselling services
During the battle against the pandemic, CityU continues to provide psychological counselling and consultation services to students via online communication. Click here to fill in the form, our counsellors will arrange the schedule and contact you via email in two working days.
Service hour
Monday to Friday: 09:00 – 12:45; 13:45 – 18:00 (Excluding weekends and holidays)
Counselling services outside campus
| Service unit | Working hour | Contact |
| Social Welfare Bureau
Telephone Counselling Hotline |
Round the clock | Tel:
2827 1126 |
| Macau Caritas
Caritas-Life Hope Hotline (Chinese) |
Round the clock | Tel:
2852 5222 |
| Macau Caritas
Caritas-Life Hope Hotline (English) |
Sunday to Tuesday
14:00 – 22:00 Thursday to Saturday 10:00 – 18:00 Off on Wednesdays and public holidays |
Tel:
2852 5777 |
| Chat with U
Counselling Hotline for Tertiary Students |
16:00-02:00 | Tel: 6811 2121
WeChat: chatwithu2020 Instagram: chatwithuskh Facebook: Chat with U |
| Women's Federation Psychotherapy Center
Psychological Counselling Hotline |
Monday to Saturday
12:30 – 19:30 |
Tel:
2821 6099 |
| General Union of Neighbourhood Associations of Macau
Psychological Counselling Team |
Monday to Saturday
10:00 – 20:00 |
Tel:
2822 7556 |
| Macao Federation of Trade Unions
Psychological Counselling Hotline |
Monday to Saturday
10:00 – 20:00 |
Tel:
2845 4002 |
You can also make appointments at the eight health centres listed here for psychological consultation:
| Unit | Working hour | Contact |
| Tap Seac Health Centre | Monday to Friday
08:30 – 18:00 |
2852 2232 |
| Fai Chi Kei Health Centre | 2856 2922 | |
| Hac Sa Wan Health Centre | 2841 3178 | |
| Ocean Gardens Health Centre | 2881 3089 | |
| Nossa Senhora do Carmo – Lago Health Centre | 2850 0400 | |
| Praia do Manduco Health Centre | 2831 3418 | |
| Ilha Verde Health Centre | 2831 0033 | |
| Seac Pai Van Health Centre | 2850 2001 |
Source: Student Affairs Office
