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SP30

SP30

Course Content

0.00

Start Date

2026-04-06

End Date

2026-04-11

Time

10:00am - 12:00pm

Language

Cantonese

Venue

Office

Enrollment Quota

100

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Funding Partners

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Winner of THE ONE HK Award 2023

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How do you feel today?

Tired

Tired

疲勞

When tiredness hits, be kind to yourself and take time to rest

累的時候，對自己好一點，允許自己停下來休息。
Now is the time to choose yourself, take a pause.

現在就是時候，把優先權留給自己，停下來喘口氣。
Feeling tired is a signal from your body that it is time to re-energise!

累，是身體在跟你說：嘿，該充電了。
Take a second to breathe, slow down

停一下，深呼吸，讓節奏慢下來。
Affirmation: I’m tired but grateful I accomplished something today

我累了，但我感謝自己今天還是完成了一些事。
Listen to your body and prioritise yourself in moments of tiredness

累的時候，聽聽身體的聲音，把自己放在第一位。
It is okay to rest, just don’t give up!

休息沒關係，但別放棄。
Rest is part of progress—pausing today helps you move forward tomorrow.

休息也是進步，今天的暫停，是為了明天走得更遠。
Even the strongest need to recharge; give yourself permission to slow down.

再強的人也需要充電，允許自己慢下來吧。
Taking time to rest is an act of strength, not weakness.

懂得休息，是一種強大，不是軟弱。

Hurt

Hurt

受傷

It hurts because it matters to you, don’t judge yourself for feeling your feelings

會難受，是因為這件事對你很重要，別怪自己有情緒。
The pain you feel today is the strength of today” — Paul Coelho

你今天感受到的痛苦，就是你今天的力量。
Resilience is key, you will bounce back from this

韌性很重要，你會挺過來的。
The hurt may take time to disappear but ultimately we always become larger and stronger than it

痛會慢慢淡去，而你會比它更強大。
Healing takes time, but you are on your way.

療癒需要時間，但你已經在路上了。
Your scars tell a story; let them remind you of your strength.

你的傷疤在說故事，讓它們提醒你有多堅強。
You can’t control how others treat you, but you can control how you respond.

你無法控制別人怎麼對你，但你可以決定自己要怎麼回應。
You are enough just as you are.

你現在的樣子，就已經足夠好了。
You are worthy of love and respect, just by being you

你值得被愛、被尊重，就因為你是你。
Surround yourself with love and light; let go of what dims your shine.

靠近那些讓你發光的人，放手那些讓你黯淡的事。

Joy

Joy

喜悅

A joyful life is made up of joyful moments gracefully strung together” — Brene Brown

充滿喜悅的人生，其實就是由一個個快樂的瞬間，優雅地串連起來的。
Spread the joy around!

把快樂散播出去吧！
Reflect and journal about what brought about this feeling so you always remember it

靜下心來，把這份感覺的由來寫進日記裡，這樣你就永遠不會忘記它了。
If you carry joy in your heart, you can heal any moment” — Carlos Santana

只要心中懷抱著喜悅，你就有能力治癒任何一個當下。
Joy and positive thinking are powerful tools for living well” — Cyndie Spiegel

喜悅和正向思考，是我們過好生活的強大武器。
Everyday brings new reasons to smile

每一天，都有新的理由讓你微笑。
Joy multiplies itself when it is shared with others

當你與他人分享喜悅，這份快樂不僅不會減少，反而會成倍增長。
Joy is everywhere!

快樂無處不在！
Choose joy everyday

每天都要選擇快樂！
Joy is the sunshine that warms even the smallest moments.

喜悅就像陽光，連最不起眼的瞬間都能被它溫暖。

Grateful

Grateful

感激

Gratitude reminds us of all that we have and all that we’ve learned

感恩提醒了我們，自己擁有多少，也學到了多少。
“Gratitude allows to give appreciation to things we had never thought to thank before”

感恩讓我們學會去珍惜那些過去從未想過要說謝謝的事物。
The more grateful I am, the more beauty I see” — Mary Davis

心裡的感恩越多，眼中的美景就越多。
Gratitude opens my heart to more love and abundance

感恩讓我的心敞開，接住更多的愛和豐盛。
I appreciate the simple moments in life

我很珍惜生活中那些簡單平凡的時刻。
I am thankful for the blessings in my life that give it meaning

我感謝生命中那些賦予它意義的恩典。
Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow” — Melody Beattie

感恩讓我們與過去和解，讓當下感到平靜，也為明天描繪出美好的願景。
Live life in gratitude!

帶著感謝的心過日子吧！
Every thank you plants a seed of kindness that grows within us.

每一聲謝謝，都在我們心裡種下了一顆善良的种子，讓它慢慢發芽、茁壯。
You are able to see blessings in the ordinary.

你擁有一雙慧眼，能在平凡的日子裡看見不平凡的祝福。

Stressed

Stressed

壓力

"Stress is not what happens to us. It’s our response to what happens. And the response is something we can choose” — Maureen Killoran

壓力不是外界強加的，而是我們自己的回應。至於要怎麼回應，選擇權其實在我們手上。
Reflect: where in my body do I most feel the stress?

回頭看看自己的身體：肩膀緊繃？胸口悶？還是胃不舒服？壓力通常會老實地躲在某個地方。
Your body is telling you to slow down, close your eyes and take a deep breath, remind yourself that your stress is just a reaction and not the reality

身體已經在抗議了，閉眼喘口氣吧。那些讓你喘不過氣的，很多時候只是你對事情的反應，不是事情真正的樣子。
Slow down and redirect your mind. Take notice of your environment, name five things you observe and describe them in detail

放慢腳步，把思緒轉個彎。留意一下周遭的環境，找出五樣你看到的東西，並仔細描述它們的細節。
Stress is a temporary feeling, you are not your stress

壓力來來去去，但它只是你此刻的感受，不是你這個人。
You don’t have to do everything at once — one step is enough.

你不需要一次搞定所有事，踏出一步就夠了。
Notice what’s within your control, and let go of what isn’t.

專注在你能改變的事上，剩下的，就讓它去吧。
Your worth is not measured by how much you carry.

別搞錯了，你扛了多少事，並不代表你就有多重要。
Stress passes; your strength and resilience remain.

難關總會過的，但你撐過這一切的骨氣和本事，會變成你永遠的資產。
Be gentle with yourself — you’re doing the best you can.

別對自己那麼嚴苛啦，你已經做到最好了。

Frustrated

Frustrated

沮喪

Frustration could be a sign that it is time to let a matter be before we revisit it again with a clearer mind

感到挫折也許是在告訴你：該暫時放手了，等腦袋清醒一點再回來處理。
Frustration, although quite painful at times, is a very positive and essential part of success” — Bo Bennett

雖然感到挫折真的很痛，但這也是成功過程中很重要、很正面的一環。
Focus on what you can control instead of being frustrated by the things you can’t

把心力放在你能改變的地方，別為了控制不了的事一直糾結。
Frustration does not equate to failure!

覺得挫折很正常，這絕對不是失敗！
Slow down to check in with yourself and your goals, you are doing your best already

慢下來喘口氣，回頭看看自己走得怎麼樣，你其實已經做得很好了。
This feeling might be an indication to adjust your approach

這種感覺可能是在提醒你，該調整一下做法了。
Shift your focus: what’s one small thing you can control right now?

換個角度想：此刻有哪一件小事，是你做得到的？
Breathe, reset, and remind yourself: this moment does not define you.

深呼吸，重新開始，並提醒自己：這一刻並不能定義你是誰。
In the midst of frustration lies the seed of change.

每一次的挫折裡，都埋著一顆等待發芽的變革種子。
Let your frustration be a spark that ignites your motivation.

把那股不甘心，變成推著你往前衝的燃料吧！

Upset

Upset

憂愁

Sometimes it is difficult to pinpoint what makes us feel upset, it is important to be kind to yourself in these moments

有時候，我們很難確切指出是什麼讓自己感到難過；在這些時刻，對自己好一點是很重要的。
Feeling upset can be really draining, prioritise your well-being and focus on self-care

感到難過真的很消耗能量，把身心健康放在第一位，專注在好好照顧自己上。
It may be difficult but acknowledge the negative thoughts, listen to what your mind and body are telling you

雖然很難，但別急著否認那些負面想法，試著去感受身體和腦袋到底想告訴你什麼。
It’s okay to feel upset; your feelings matter.

覺得難過沒關係，你的情緒是真實存在的，也值得被重視。
Pause and breathe — give yourself space to settle.

先暫停，吸口氣，讓自己有個喘息的空間，慢慢穩定下來。
Let your emotions flow, then let them soften.

允許情緒像水流過一樣釋放出來，接著讓那份激烈逐漸變得輕柔。
Be kind to yourself in this moment — you’re doing your best.

這一刻記得善待自己，你已經做到最好了。
Your strength is greater than this moment of upset.

你的內在力量，足以撐過這段難受的時候。
Within you is the power to rise above any situation or struggle and transform into the brightest, strongest version of you.

你心裡其實很有力量，可以跨過所有的難關，變成那個最耀眼、最強大的自己。

Scared

Scared

驚慌

Feeling scared doesn’t mean you aren’t capable of amazing things.

感到害怕，並不代表你沒有能力成就非凡。
You are brave and resilient”

你很勇敢，而且充滿韌性。
If you are able to, speak to a trusted individual about what is making you scared

如果情況允許，不妨找個信得過的人，說說看是什麼讓你感到害怕。
This is your body telling you to stop and breathe, before anything else, focus on taking deep breaths in and out

這是身體在叫你停下來喘口氣。在處理任何事情之前，先專心把呼吸調順，深深地吸氣、再慢慢吐氣。
Sometimes, our fear stems from things beyond our control. We have to remind ourselves of that and focus on what we can control

有時恐懼來自於我們無法控制的因素。記得提醒自己這一點，然後專注在那些你能掌握的事情就好。
If this feeling is persistent, it is completely okay to seek help

如果這種情緒揮之不去，記得去尋求協助是可以的，不需要一個人硬撐。
You are not alone in this moment; support and strength surround you.

此刻你並不是一個人，身邊有支持你的力量，也有能給你勇氣的人事物。
Anchor yourself with a simple truth: I can take this one step at a time.

讓自己定錨在一個簡單的真相上：我只需要一次走一步就好。
Let your breath be your guide — steady, calm, and always returning you to peace.

跟著呼吸的節奏走——它穩重又安靜，總能把你帶回平靜。
Every time you face your fears, you become a stronger person.

每當你去面對那些讓你害怕的事，你就會變得比以前更堅強。

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