What is bullying?
Bullying is the repeated and intentional use of physical, verbal, electronic, written or
psychological acts or omissions, or any combination thereof, by one or more students
against another student with the intention of causing hurt, harm, fear, distress or
adversely affecting the rights or needs of that students.
How to deal with bullies?
1) Just walk away from the bully: When you walk away, you are taking away the bully’s power!
2) Be confident: Bullies usually pick on people that they think are weaker than they are. So stand up to them. You might be scared but if you keep standing up to them, they will stop.
3) Use the buddy system against bullies: Bullies feel empowered to bully one person, but rarely will they bully a group. Hang out with your friends.
4) Get help: If you are being bullied and are in danger, you must speak with a trusted adult immediately.
Relationships in campus
University is a time in your life when you will meet many new people. Some of these encounters will grow into friendships and others may develop into romantic relationships.
Many people, though, decide that university is such a busy and new time, that they don't want to add another thing like a relationship to worry about. This may give them extra time to hang out with friends, study or do other activities such as sport. This is completely ok and normal!
If you do decide you would like to be in a relationship, there are some things to think about first. Am I actually ready for a relationship? What sort of things are important to me in a relationship? Do I value having similar interests, someone I can be honest with and trust, being physically attracted to each other, mutual respect, someone I can just hang out with?
Eight Basic Steps to Maintaining a Good Relationship
What is Sleep Deprivation?
Sleep deprivation occurs when a person fails to get enough sleep at night. How much sleep a person needs varies among individuals, but a fair benchmark puts it between 7-9 hours per night for adults.
Tips to improve sleeping:
1) Establish a routine: Try to establish a regular sleeping pattern by going to bed and waking up at roughly the same time every day. Go to bed only when you feel tired enough to sleep. Then get up at your usual time. This may mean you will spend less time actually in bed, but more of the time in bed asleep.
2) Relax before you go to bed
You may find a relaxation routine can help you prepare for sleep. There are several things you can try:
Access various resources to manage emotions related to the coronavirus (COVID-19) outbreak and techniques for adapt and enhance resilience.
What is suicide ideation?
Suicide ideation refers to thoughts that life isn’t worth living, ranging in intensity from fleeting thoughts through to concrete, well thought-out plan for killing oneself. The majority of people who experience suicidal ideation do not carry it through. Some may, however, make suicide attempts.
Having thoughts of suicide can be very scary and overwhelming – you may feel that you cannot cope or that you are losing control. You may feel that you cannot stand another minute of feeling so bad and that you want to escape from it all. If you are having thoughts about suicide, you are not alone. Many people have thoughts of suicide, for lots of different reasons. However most of these people do have one thing in common – they have thoughts of suicide because they are looking for a way to escape the pain that they are feeling.
For immediate help
If you are thinking about harming yourself and not sure you can stay safe, please get help now:
1. Call our 24/7 hotline +6018-3893220
2. Go to the nearest hospital emergency room
3. Go to your local health care provider or counselling service at Student LIFE (during business hours) or campus security
If you are having thoughts of suicide, but you aren’t immediately thinking of hurting yourself and don’t have a plan, consider doing the following:-
What is self-harm?
Self-harm is where someone does something to deliberately hurt themselves when they find things difficult to cope with. Unlike suicide attempts, self-harming behaviours are not driven by a desire to end one’s life. However, some self-injurious behaviours may be life-threatening. It can include things like self-cutting, head banging,drinking dangerous substances, etc.
Replacing self-harm with other, safer, coping strategies can be a positive way of dealing with difficult feelings. Different things work for different people, so you may need to try a few approaches to see what works for you. Helpful strategies when you want to self- harm can include:
• Hitting pillows, cushions or bean bags and having a good scream
• Going for a walk or run, or other kinds of exercise
• Snapping an elastic band on your wrist
• Crying can be helpful
• Try to be around people until the urge or feeling passes
• Talking to someone you trust
• Looking at supportive websites/message a helpline
• Holding an ice cube against your skin instead of cutting
• Wrap your usual tool in a whole roll of sticky tape so that it’s difficult to access
What is healthy friendship?
A healthy relationship can be characterized by positive features such as intimacy, loyalty, companionship, encouragement, acceptance, and low levels of conflict and rivalry.
Dealing with friendship problems
1. Let your friend know ahead of time that you will like to have a conversation with him/her to address certain issue.
2. Choose a suitable/neutral place to have the conversation and a time where both of you are not distracted with other activities.
3. Be prepared to compromise as a healthy friendship requires both parties to adjust to one another’s needs or wants.
4. Be assertive to communicate.
5. Be willing to listen to what your friend.
What is Gratitude?
Gratitude is a human emotion that can be most simply defined as appreciation or acknowledgment of an altruistic act.
How to practice gratitude?
1. Write a gratitude journal
2. Make a gratitude jar
3. Go for a gratitude walk
4. Share your gratitude on social media
What is loneliness?
Loneliness is a painful awareness that you don’t feel connected to others, which isn’t necessarily the same as being alone. Change is commonly linked to loneliness, especially if it’s out of the person’s control. This can include moving to a new city, going through a breakup or losing a loved one. Pre-existing mental health conditions like depression, anxiety or low self-esteem, are also often linked to loneliness.
How to fight loneliness?
Feelings of loneliness don’t have to be constant to call for action, but you will need to give yourself a push to get back into the thick of life and re-engage with others to start feeling better. These strategies for fighting loneliness can help:
1) Make a plan: making a point to meet people who have similar interests such as volunteering and exploring a hobby are both great ways to fight loneliness.
2) Have realistic standard: Sometimes loneliness is a mismatch between your ideal and what you actually have. Take some time to reflect on whether you have any unrealistic standards that are making it hard to connect with others and stop feeling lonely, such as expecting too much from a new friendship too quickly or relying on another person too much.
3) Talk to a trusted friend or relative. Get some feedback and ideas, as well as a sympathetic ear, from a family member or friend with whom you trust your thoughts and feelings.
What is mindfulness?
Mindfulness is about developing the skill for being more present, rather than living in the past or the future. It is about learning how to change the habits of inattention and distraction, and how to stay in the present moment. This is really useful for study. Mindfulness means paying attention with flexibility, openness and curiosity.
Guidelines for practice
Although mindfulness has effective benefits for many conditions that are well researched, there are some mental health diagnoses that may not respond well or could be unsuitable to practice mindfulness alone. It is important that you seek professional advice, such as Counselling Services for further support and advice.
The following are some skills required for mindfulness practice:
What is procrastination?
Procrastination is the avoidance or delaying of a task which you need to do. It can lead to serious consequences for a student especially when his/her academic performance is potentially affected. Procrastination involves intentional decision to put off a task for no valid reason, and instead, doing something else of lesser importance despite there being negative consequences.
1. Dismiss procrastination excuses: Deal with excuses that you give when you procrastinate so that you NO longer feel OK to procrastinate. Ask yourself: “If I do/don’t make some start to the task right now, what might happen?”
2. Changing unhelpful self-talks: You may tell yourself unkind things that may keep you procrastinating. Come up with a more helpful alternative thought.
3. Break down tasks: Include smaller and simpler tasks in the to-do list as smaller tasks are more readily achievable and may motivate you to complete the remaining items.
4. Reward yourself: Reward yourself after getting a job done. When you reward yourself for your achievements, the less likely you feel like you are missing out when doing a task.
5. Reminders: Placing visual reminders at prominent places may prompt you to get started (e.g. sticky notes on the fridge, phone reminders).
What is self-compassion?
Compassion is the ability to show empathy, love, and concern to people who are in difficulty, and self-compassion is simply the ability
to direct these same emotions within, and accept oneself, particularly in the face of failure. Many otherwise compassionate people have a
harder time showing compassion for themselves, sometimes out of a fear of engaging in self-indulgence or self-pity, but an inability to
accept areas of weakness may lead to difficulty achieving emotional well-being.
Kristin Neff, a self-compassion researcher and the first to define the term academically, describes self-compassion as having 3 elements.
1. Self-kindness, or refraining from harsh criticism of the self.
2. Recognizing one's own humanity, or the fact that all people are imperfect and all people experience pain.
3. Mindfulness, or maintaining a non-biased awareness of experiences, even those that are painful, rather than either ignoring or exaggerating their
Tips to practicing self-compassion:
1) Acknowledge your pain. Notice when you’re hurting and allow yourself to mourn the fact that you are not perfect. Resist the temptation to pretend like nothing’s wrong or that your feelings don’t matter.
2) Adopt a new perspective. View the world through the lens of a best friend or caring individual. When you’re tempted to be self-critical or judgmental, try to speak to yourself as someone who cares about you would; consider what they might say to encourage you.
3) Practice. Being self-compassionate is not an innate quality, and it’s often learned in our family of origin. Depending on our childhood circumstances, this may or may not have been a skill that we learned from our parents. As adults, we can chose to practice this skill until one day it feels like second nature.
What is self-esteem?
Self-esteem is your opinion of yourself. The term self-esteem is used to describe the emotional and cognitive evaluation of our own worth. Self-esteem affects how we value ourselves reflects the way we think, feel and act. Self-esteem doesn’t have much connection with actual talent or ability. Someone who is talented in a particular area may still have poor self-esteem, while someone who is struggling terribly can have good self-esteem. Self-esteem seems to work as a state of mind.
How to build self-esteem?
1) Talk to yourself positively: treat yourself as you would your best friend. Be supportive, kind and understanding. Don’t be hard on yourself when you make a mistake.
2) Start practicing self-compassion: self compassion is not based on self-evaluation or judgement; rather, it is based on a steady attitude of kindness and acceptance toward yourself.
3) Challenge negative ‘self-talk’: every time you criticise yourself, stop and look for objective evidence that the criticism is true. If you feel you can’t be objective, then ask a trusted friend for their opinion. You’ll realise that most of your negative self-talk is unfounded.
4) Don’t compare yourself to others: recognise that everyone is different and that every human life has value in its own right. Make an effort to accept yourself, warts and all.
To register for a counselling session:
Sign up: Login to iZone, Services -> eForms -> Counselling eForm
Tel: 03-74918622 ext 3022/3023
Facebook: Sunway Education Counselling & Wellness
Venue: Student LIFE (Ground floor, Sunway College, North Building)
Office hours: Monday-Friday 8:30a.m. until 5:30p.m. ( except Public Holidays)
Write to P2P: http://bit.ly/sunwaypeer2peer
Facebook: Sunway Peer Counselling Volunteers
Venue: Peer Support Room (Ground floor, Sunway College, North Building)Office hours/ Let’s chat session: Please refer to PCVs' Facebook/Instagram for updated schedule
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1) Mentem Psychological Services
Address: 5-2 (First floor), Jalan USJ21/1, 47630 Subang Jaya, Selangor
2) Agape Counselling Centre Malaysia
Admin Tel: 03-77854833
Counselling Line: 03-7781 0800/ 03-7785 5955
Address: 56B, Jalan PJS 1/46, Taman Petaling Utama, 46150, Petaling Jaya, Selangor, 46150 Petaling Jaya, Selangor
3) SOLS 24/7
Address: 1, Petaling Commerz & Residential Condos, #G-8 Jalan 1 C/149, Off Jalan Sungai Besi 57100 Sungai Besi, KL
24/7 Hotline: 03-79568144 or 03-79568145
Address: 95 Jalan Templer, 46000, Petaling Jaya.
5) Sunway Medical Centre
Dr Phang Cheng Kar (Psychiatrist)
6) The Mind Psychological Services and Training
Tel: +603 7931 8436
Address: C-41-1, Jaya One Jalan Universiti 46200 Petaling Jaya Selangor, Malaysia.
7) The Mind Faculty
Tel: (603) 6203 0359 / (603) 6203 0733
Address: Suite 11-G & 11-1, Jalan Solaris 4, Solaris Mont Kiara, Jalan Solaris Off Jalan Duta Kiara , 50480 KL
8) InPsych Psychological and Counselling Services
Address: 41-3, Jalan 1/137B, Resource Industrial Centre, Off Old Klang Road, 58200 Kuala Lumpur.
For many students, arriving in a new campus can be both exciting and creating anxiety. Most students will experience a challenging period of adjustment after moving to a new culture or place. You may find the language, weather, geography, food, and ways of relating to others strange or even inferior to what you’re used to.
Here are some tips:
What is Anxiety?
Experiencing occasional anxiety is a normal part of life. Anxiety is characterized by excessive and unrealistic concerns about the future, emotional and physical tension, and patterns of avoidance–avoiding people, responsibilities, or harmless situations.
Tips to deal with anxiety:
1. Write down your thoughts for later instead of repeating them in your mind.
2. Use a realistic plan of action to tackle the problems.
3. Learning to tolerate uncertainty is an important part of managing anxiety.
4. Do diaphragmatic breathing.
5. Have a support network around you - spending time with friends or family
What is depression?
A wide range of emotional experience and expression is normal. It is natural to respond to life experiences (either satisfying and fulfilling or distressing and painful) with emotion. At some point, everyone experiences problems which result in feelings of irritability, sadness or self-blame. Such responses are usually short-lived. However, clinical depression occurs when these feelings, along with a set of additional symptoms such as become intense, persist for more than 2 weeks and interfere with academic, social, family or daily functioning.
Grief is very common. We feel it when someone dies, but also when we move away from people close to us (or they move away from us), and after other losses. People react to loss in different ways, and it can take some people longer than others to get over it.
You may need to try a few things to see what works for you.
How to look after your mental health?
There are a number of things you can do to look after and maintain your mental health and wellbeing. For example, many people cope with stress by getting involved with sports, exercising, meditating, or practising yoga or relaxation techniques. Others express themselves through art, such as poetry, writing or music. What you eat might also affect your mood – a well-balanced diet will help keep you both physically and mentally healthy.
What is Stress?
Stress is your body’s response to changes that create taxing demands. Stress is not always a bad thing. In life, we experience eustress (positive stress) and distress (negative stress). When you perceive a situation, event, or problem that exceeds your resources or abilities, that is when you experience distress.
How to cope with stress?
1.Build a healthy relationship
2.Practice deep breathing
3.Identify your stressor, solutions, and resources
4.Keep a journal
5.Practise a healthy lifestyle
The Mental Health Crisis Hotline is now available to all students 24 / 7:
Call us: +603-29350042
Whatsapp us: +6011-30116505
The Mental Health Crisis hotline is now available to Sunway College and Sunway University students. You may call this number in the case of a mental health crisis. You may consider to call the mental health crisis hotline in the situation where an individual exhibits extreme emotional disturbance or behavioural distress; if the individual is considering harming themselves or others; if the individual is agitated and unable to be calmed down. Please insert this contact into your telephone.