Bounce Back: Reclaim Your Health

中文資料 Chinese Program Information

一般來說，情緒或擔憂問題，並不需要尋求正式的心理健康診斷，但這些情緒困擾也不可輕視。

「重振旗鼓自學計劃」針對輕微至中等程度的情緒問題 – 是特別為面對壓力，情緒低落或擔憂的人而設。參加者學習本著認知行為療法的概念(Cognitive Behavioral Therapy-based) 來改善情緒。

這個向整個卑詩省提供的免費服務有兩部分﹕

1. 「充分享受生活」是一張45分鍾的光碟，內容幫助參加者了解如何處理情緒低落及憂慮徵狀。這光碟有英語、粵語及國語版本。有需要者能從家庭醫生診所索取光碟，或可致電1-877-318-3098查詢。

2. 通過自學書本及電話指導，參加者會學習到處理常見情緒問題的生活技能。題目包括﹕負面思想、擔憂、如何增加有益活動及積極行為、有效地解決問題、自信心等。書本及電話指導有英語及粵語服務。這部分需要由家庭醫生轉介。

參加者可在家中完成整個計劃。

若你有興趣參加「重振旗鼓自學計劃」，請向你的家庭醫生詢問轉介服務，或致電1-877-318-3098。如有需要，你能從www.cpsbc.ca 找到你區內接受新症的醫生。

「重振旗鼓自學計劃」是由加拿大卑詩省衛生廳 (Ministry of Health Services) 及加拿大心理衛生協會 (Canadian Mental Health Association) 聯合推行。

如果你曾經使用過光碟, 書本或電話指導服務, 我們誠意邀請你參與一項簡短的問卷。你所提供的意見能幫助我們改善服務質素。

For those who received the DVD, workbooks, or coaching, it would be appreciated if you could complete this short online questionnaire, as your feedback will be used to help us improve the quality of the program for future participants.

充分享受生活課程 (粵語) Living Life to the Full Course (Cantonese)

若你比較喜歡小組形式的話，加拿大心理衛生協會烈治文分處有名為「充分享受生活」的粵語課程。這個連續六星期，每星期一小時的免費課程利用輕鬆形式，趣味性方法及互相分享來討論有效處理情緒的方法。增加心理健康知識，促進身心健康。內容包括﹕建立正面思想，積極的行為，有效地解決問題，及自信心等。歡迎有興趣人士參與，報名或詳情請向Vicki 查詢，聯絡電話1-877-318-3098。

Some of the Bounce Back resources translated into Chinese

Suki’s Story

40-something year old Suki Chan described herself as “circling around in low mood” prior to participating in the Bounce Back program. An immigrant to Canada, she felt stressed and overwhelmed by responsibilities within the family and having to adapt to a new environment. Through engaging in a number of Chinese self-help booklets and five telephone coaching sessions from the Bounce Back program, Suki gradually noticed a change in her thinking. She says she is better able to recognize situations that are outside of her control, and to focus on things like her thoughts and behaviour that she is able to control.

Suki made step-by-step goals in areas like exercising, increasing social contact in her community, regulating sleep and meal times. She took small steps that eventually contributed to an overall improvement in her mood and energy level. When Suki began the program, both her depressive and anxiety symptoms were in the severe range. When she completed the program, both her depressive and anxiety symptoms were in the mild range. 

After the completion of the program, Suki has continued to maintain her new routine and make time for herself to ensure a good mental health.

參加「重振旗鼓計劃」前，四十多歲的Suki Chan形容自己像在壞的情緒內兜圈子。移民到溫哥華，照顧家庭的任務及適應新環境給Suki很大的壓力，感到難以應付。通過「重振旗鼓計劃」內所提供的中文自學書本及電話指導服務，Suki 逐漸地留意到她思想上的轉變。她認識到行為，思想，及環境如何影響她的情緒，又學習了應用正面思想及實踐有益的行為。

Suki在生活上逐步地建立不同的目標，例如做運動，參加社區活動，調節飲食及睡眠時間等。這些簡單的轉變為Suki在情緒及精神上帶來了一個整體的改善。在四個月內，Suki的憂鬱徵狀由嚴重轉變為輕微。

完成課程後，Suki會繼續維持她的目標來確保身心健康。