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}, showMega(type) { if (type != this.currentVisibleMega) { switch (type) { case "about": this.showAboutMega(); break; case "topics": this.showTopicsMega(); break; case "events": this.showEventsMega(); break; case "articles": this.showArticlesMega(); break; case "interactive": this.showInteractiveMega(); break; case "university": this.showUniversityMega(); break; default: this.hideAllMega(); this.currentVisibleMega = type; break; } } } })) }); $(".menu-item a").on("focus", function() { const id = $(this).closest(".menu-item").attr("id"); const showEvent = new Event(`show-mega-${id}`); window.dispatchEvent(showEvent); }); $(".menu-item a").on("blur", function() { setTimeout(() => { console.log("blur"); if ($(".menu-item a:focus").length == 0) { const hideEvent = new Event("hide-all-mega"); window.dispatchEvent(hideEvent); } }, 100); }); </script> <div id="login-form" class="fixed inset-0 h-screen w-screen z-50 overflow-y-scroll no-scrollbar bg-white md:bg-page bg-center bg-cover bg-no-repeat flex flex-row items-stretch justify-center lg:justify-start" x-data="loginData" x-cloak x-show="isLoginPanelVisible" @toggle-login-panel.window="toggleLoginPanel($event.detail)"> <button @click="toggleLoginPanel" class="w-6 h-6 hidden sm:block absolute top-8 right-8"> <img class="lg:hidden" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/cross-gray.svg" alt="Close icon" > <img class="hidden lg:block" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/cross-white.svg" alt="Close icon"> </button> <div class="hidden lg:flex flex-grow max-w-1/2 lg:justify-end xl:justify-center px-10"> <div class="max-w-112 text-5xl font-jinxuanlatte leading-tight text-primary-darker pt-1/4 lg:ml-10" x-show="currentSection == 'login'" x-cloak>歡迎回來<br>一起將照顧自己變成習慣</div> <div class="max-w-112 text-5xl font-jinxuanlatte leading-tight text-primary-darker pt-1/4 lg:ml-10" x-show="currentSection == 'register'" x-cloak>免費登記，開展從心出發之旅。</div> </div> <div class="flex-shrink-0 w-full h-full sm:w-133 bg-white flex flex-col items-center px-4 overflow-y-auto" id="login-form-container"> <div class="w-full sm:hidden pt-4"> <img class="w-6 h-6 cursor-pointer float-right" @click="toggleLoginPanel" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/cross-gray.svg" alt="Close icon" > </div> <div class="flex flex-col items-center mb-32 sm:m-auto"> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 pt-4 m-auto" x-cloak x-show="currentSection === 'register'"> <h3 class="font-jinxuanlatte text-2xl leading-tight text-primary-darker mb-4">我們關注你的個人資料私隱</h3> <p class="text-primary-darker mb-4 tracking-tight">我們不會向第三方透露閣下的個人資料；同時你的身份亦不會被辨認。</p> <form method="POST" class="w-full flex flex-col items-stretch" id="register_form"> <div class="relative"> <input type="email" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder tracking-normal" placeholder="電郵地址" required name="user_login" x-model="registerForm.content.user_login"> <i class="fa-solid fa-fw fa-envelope absolute top-2.5 left-6 text-content text-base"></i> </div> <div class="relative mt-4"> <input :type="registerForm.isPasswordVisible ? 'text' : 'password'" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder tracking-normal" placeholder="密碼 (最少8個英文字母或符號)" name="user_password" minlength="8" required x-model="registerForm.content.user_password" x-ref="registerPassword"> <i class="fa-solid fa-fw fa-lock absolute top-2.5 left-6 text-content text-base"></i> <button class="absolute right-4 inset-y-0 flex items-center justify-center" type="button" @click="registerForm.isPasswordVisible = !registerForm.isPasswordVisible"> <img class="w-5 h-auto" x-show="registerForm.isPasswordVisible" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/hide-pwd.png" alt="Hide password icon"> <img class="w-5 h-auto" x-show="!registerForm.isPasswordVisible" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/show-pwd.png" alt="Show password icon"> </button> </div> <div class="relative mt-4"> <input teype="text" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder tracking-normal" placeholder="推薦碼 (如適用)" name="company_code" x-model="registerForm.content.company_code"> <i class="fa-solid fa-fw fa-building absolute top-2 left-6 text-content text-base"></i> <button class="absolute right-4 inset-y-0 flex items-center justify-center company-code-icon" type="button"> <img class="h-4 w-auto" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/info.png" alt="Information icon"> <div class="absolute -right-4 top-10 bg-gray-600 text-white w-72 py-2 px-4 rounded text-xs z-10 company-code-tooltip"> <p class="text-primary-light text-sm text-center mb-2">甚麼是推薦碼？</p> <p class="text-left mb-2">如果你的機構或公司正與 JCTH+ 合作，或你被選為我們的研究參加者，你應該會收到一個代碼，以便我們為你作出後續安排。</p> <p class="text-left">想了解更多？歡迎電郵至 <a href="mailto:info@jcthplus.org" class="text-primary-light underline">info@jcthplus.org</a></p> </div> </button> </div> <div class="my-4 flex flex-row items-center leading-loose"> <input class="h-4 w-4 border border-gray-400 text-primary" type="checkbox" name="opt_out_update" id="checkbox_opt_out_update" x-model="registerForm.content.opt_out_update"> <label class="text-content text-sm ml-3 tracking-tight" for="checkbox_opt_out_update">我不想接收最新消息和活動通知</label> </div> <div id="register-error" x-show="registerForm.error" class="py-2 px-4 bg-red-100 border border-red-200 rounded-xl flex items-center"> <p class="text-content inline text-sm font-medium flex-grow" x-text="registerForm.error"></p> <img class="w-4 h-4 cursor-pointer" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/cross-gray.svg" alt="Close icon" @click.stop="$('#register-error').slideToggle()"> </div> <div class="g-recaptcha mt-2 mx-auto" data-sitekey="6Lcs0ykiAAAAANK6HqkcTcHgRDCHmnGE-eDiyHZg" data-callback="registerRecaptchaCallback" data-expired-callback="registerRecaptchaExpiredCallback" data-error-callback="registerRecaptchaExpiredCallback"></div> <button type="submit" name="auth-submit" value="sign-up" class="text-base font-bold text-white rounded-full h-11 flex items-center justify-center mt-4 bg-start hover:bg-start-dark disabled:opacity-30" :disabled="isRegisterFormSubmitDisabled" x-data="{isLoading:false}" @click="if($('#register_form')[0].checkValidity()) {isLoading = true}"> <svg x-show="isLoading" class="animate-spin h-5 w-5 text-white mx-auto" viewBox="0 0 24 24"> <circle class="opacity-25" cx="12" cy="12" r="10" stroke="currentColor" fill="transparent" stroke-width="4"></circle> <path class="opacity-75" fill="currentColor" d="M4 12a8 8 0 018-8V0C5.373 0 0 5.373 0 12h4zm2 5.291A7.962 7.962 0 014 12H0c0 3.042 1.135 5.824 3 7.938l3-2.647z"></path> </svg> <span x-show="!isLoading">註冊</span> </button> </form> <div class="w-full mt-6 mb-4 text-center">其他註冊方法</div> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 pt-4 m-auto" x-cloak x-show="currentSection === 'login'"> <h3 class="font-jinxuanlatte text-2xl leading-tight text-primary-darker mb-4">來繼續你的旅程</h3> <form method="POST" class="w-full flex flex-col items-stretch" > <div class="relative mt-4"> <input type="text" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder tracking-normal" name="user_login" placeholder="電郵地址" x-model="loginForm.content.user_login"> <i class="fa-solid fa-envelope absolute top-2.5 left-6 text-content text-base"></i> </div> <div class="relative mt-4"> <input :type="loginForm.isPasswordVisible ? 'text' : 'password'" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder tracking-normal" placeholder="密碼" name="user_password" x-model="loginForm.content.user_password" x-ref="loginPassword"> <i class="fa-solid fa-lock absolute top-2.5 left-6 text-content text-base"></i> <button class="absolute right-4 inset-y-0 flex items-center justify-center" type="button" tabindex="-1" @click="loginForm.isPasswordVisible = !loginForm.isPasswordVisible"> <img class="h-4 w-auto" x-show="loginForm.isPasswordVisible" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/hide-pwd.png" alt="Hide password icon"> <img class="h-4 w-auto" x-show="!loginForm.isPasswordVisible" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/show-pwd.png" alt="Show password icon"> </button> </div> <div class="mt-6 mb-4 flex flex-col sm:flex-row items-start sm:items-center justify-between space-y-4 sm:space-y-0"> <div class="flex flex-row items-center"> <input class="h-4 w-4 border border-gray-400 text-primary" type="checkbox" name="remember" id="login-remember" value="true" x-model="loginForm.content.remember"> <label for="login-remember" class="text-content text-sm ml-2">保持登入</label> </div> <button type="button" class="text-sm text-gray-500 cursor-pointer underline" @click="setCurrentSection('forget-password')">忘記密碼？</button> </div> <div id="login-error" x-show="loginForm.error" class="py-3 px-4 bg-red-100 border border-red-200 rounded-xl flex items-center"> <p class="text-content inline text-sm font-medium flex-grow" x-text="loginForm.error"></p> <img class="w-4 h-4 cursor-pointer" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/cross-gray.svg" alt="Close icon" @click.stop="$('#login-error').slideToggle()"> </div> <div class="g-recaptcha mt-4 mx-auto" data-sitekey="6Lcs0ykiAAAAANK6HqkcTcHgRDCHmnGE-eDiyHZg" data-callback="loginRecaptchaCallback" data-expired-callback="loginRecaptchaExpiredCallback" data-error-callback="loginRecaptchaExpiredCallback"></div> <button type="submit" name="auth-submit" value="sign-in" class="text-base font-bold text-white rounded-full h-11 flex items-center justify-center mt-12 bg-start hover:bg-start-dark disabled:opacity-30" :disabled="isLoginFormSubmitDisabled" x-data="{isLoading: false}" @click="isLoading=true"> <svg x-show="isLoading" class="animate-spin h-5 w-5 text-white mx-auto" viewBox="0 0 24 24"> <circle class="opacity-25" cx="12" cy="12" r="10" stroke="currentColor" fill="transparent" stroke-width="4"></circle> <path class="opacity-75" fill="currentColor" d="M4 12a8 8 0 018-8V0C5.373 0 0 5.373 0 12h4zm2 5.291A7.962 7.962 0 014 12H0c0 3.042 1.135 5.824 3 7.938l3-2.647z"></path> </svg> <span x-show="!isLoading">登入</span> </button> </form> <div class="w-full mt-6 mb-4 text-center">其他登入方法</div> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 m-auto" x-cloak x-show="currentSection === 'register' || currentSection === 'login'"> <div class="w-full flex flex-row justify-center items-center space-x-6"> <div class="flex flex-col items-center space-y-2 w-16"> <button class="text-white bg-facebook rounded-full h-10 w-10 mx-auto flex items-center justify-center" @click="loginWithFacebook"><img loading="lazy" class="w-full h-auto" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/facebook.png" alt="Facebook SSO"></button> <div class="text-content-light text-xs tracking-normal">Facebook</div> </div> <div class="flex flex-col items-center space-y-2 w-16"> <!-- <button class="bg-white border border-gray-500 rounded-full h-10 w-10 flex justify-center items-center" id="btn-sso-google-signup"><img loading="lazy" class="w-7 h-7" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/google.webp" alt="Google SSO"></button> --> <div hidden id="g_id_onload" data-client_id="721583760522-5i6srb2sp6v3uc98ju31vr9appule7s5.apps.googleusercontent.com" data-context="signin" data-ux_mode="popup" data-callback="handleCredentialResponse" data-auto_prompt="false"></div> <div class="g_id_signin" data-type="icon" data-shape="circle" data-theme="outline" data-text="signin_with" data-size="large"></div> <div class="text-content-light text-xs tracking-normal">Google</div> </div> <div class="flex flex-col items-center space-y-2 w-16"> <button class="bg-black rounded-full h-10 w-10 overflow-hidden" @click="loginWithApple"><img loading="lazy" class="h-10 w-10" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/apple.png" alt="Apple SSO"></button> <div class="text-content-light text-xs tracking-normal">Apple</div> </div> </div> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 m-auto" x-cloak x-show="currentSection === 'register' || currentSection === 'login'"> <div class="w-full mt-6 mb-4 text-center" x-text="`大專院校學生${currentSection === 'register' ? '註冊' : '登入'}`"></div> <div class="flex flex-row items-center justify-center flex-wrap"> <a :href="`https://www.jcthplus.org/cuhk/${currentSection}/`" class="font-bold underline text-primary-darker hover:text-primary mx-3">中文大學</a> <a href="https://sso.cedars.hku.hk/tourHeart/" class="font-bold underline text-primary-darker hover:text-primary mx-3">香港大學</a> <a href="https://tourheart.hkuspace.hku.hk/" class="font-bold underline text-primary-darker hover:text-primary mt-4">香港大學專業進修學院</a> </div> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 pb-4 m-auto" x-cloak x-show="currentSection === 'register'"> <p class="text-base text-center my-6 text-content-light">已有帳戶？ <button type="button" class="font-bold underline text-primary-darker hover:text-primary" @click="setCurrentSection('login')">登入</button>.</p> <p class="text-xs text-content-light leading-normal">點擊「註冊」即表示你同意我們的<a href="/terms-and-conditions" target="_blank" class="underline hover:text-primary">使用條款及細則</a>，<a href="/personal-information-collection-statement" target="_blank" class="underline hover:text-primary">個人資料收集聲明</a>，<a href="/privacy-policy" target="_blank" class="underline hover:text-primary">私隱政策</a>，<a href="/cookie-policy" target="_blank" class="underline hover:text-primary">Cookie 政策</a>和<a href="/consent-form" target="_blank" class="underline hover:text-primary">同意書</a>。</p> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 pb-4 m-auto" x-cloak x-show="currentSection === 'login'"> <p class="text-base text-center mt-8 text-content-light">還未有帳戶？ <button type="button" class="font-bold underline text-primary-darker hover:text-primary" @click="setCurrentSection('register')">現在註冊</button>.</p> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 py-4 m-auto" x-cloak x-show="currentSection === 'forget-password'"> <h3 class="font-jinxuanlatte text-2xl leading-tight text-primary-darker mb-5">忘記你的密碼？</h3> <p class="text-primary-darker mb-4 tracking-tight">請輸入你的電郵地址。你將會收到重設密碼的電子郵件。</p> <form method="POST" class="flex flex-col items-stretch"> <div class="relative mt-4 mb-3"> <input type="text" class="rounded-full w-full bg-gray-200 pl-14 pr-3 py-2.5 border-0 placeholder-content-placeholder" name="user_login" placeholder="電郵地址" x-model="loginForm.content.user_login"> <i class="fa-solid fa-envelope absolute top-2.5 left-6 text-content text-base"></i> </div> <div id="reset-password-error" x-show="resetPasswordError" class="py-3 px-4 bg-red-100 border border-red-200 rounded-xl flex items-center"> <p class="text-content inline text-sm font-medium flex-grow" x-text="resetPasswordError"></p> <img class="w-4 h-4 cursor-pointer" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/icons/cross-gray.svg" alt="Close icon" @click.stop="$('#reset-password-error').slideToggle()"> </div> <div class="g-recaptcha mt-2 mx-auto" data-sitekey="6Lcs0ykiAAAAANK6HqkcTcHgRDCHmnGE-eDiyHZg" data-callback="findPwdRecaptchaCallback" data-expired-callback="findPwdRecaptchaExpiredCallback" data-error-callback="findPwdRecaptchaExpiredCallback"></div> <button type="submit" name="auth-submit" value="reset-password" class="text-base font-bold text-white rounded-full h-11 flex items-center justify-center mt-12 bg-start hover:bg-start-dark disabled:opacity-30" :disabled="!loginForm.content.user_login || !$store.loginStore.isRecaptchaVerified.findPassword" x-data="{isLoading:false}" @click="isLoading = true"> <svg x-show="isLoading" class="animate-spin h-5 w-5 text-white mx-auto" viewBox="0 0 24 24"> <circle class="opacity-25" cx="12" cy="12" r="10" stroke="currentColor" fill="transparent" stroke-width="4"></circle> <path class="opacity-75" fill="currentColor" d="M4 12a8 8 0 018-8V0C5.373 0 0 5.373 0 12h4zm2 5.291A7.962 7.962 0 014 12H0c0 3.042 1.135 5.824 3 7.938l3-2.647z"></path> </svg> <span x-show="!isLoading">重設密碼</span> </button> </form> <button type="button" class="font-bold underline text-primary-darker hover:text-primary text-base text-center mt-8" @click="setCurrentSection('login')">返回登入</button> </div> <div class="max-w-xs md:w-80 flex flex-col items-stretch justify-center no-scrollbar shrink-0 py-4 m-auto" x-cloak x-show="currentSection === 'recovery-password-message'"> <h3 class="font-jinxuanlatte text-2xl leading-tight text-primary-darker mb-5">請查看你的電子郵箱</h3> <p class="text-primary-darker mb-5 tracking-tight">請在此輸入電郵中的六位驗證碼和新密碼。</p> <form method="POST" action="/save-my-password" class="flex flex-col items-stretch" id='save-new-password-form'> <div class="flex flex-nowrap items-center justify-between"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[0]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[1]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[2]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[3]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[4]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> <input type="text" class="font-jinxuanlatte text-primary text-lg rounded-xl h-12 w-12 bg-gray-200 p-3 border-0 border-gray-400 text-center focus:outline-none placeholder-content-placeholder" name="reset_password_code[]" maxlength="1" autocomplete="null" x-model="resetPasswordForm.codes[5]" @keyup="inputKeyUp($event)" @keydown="inputKeyDown($event)" @paste="inputPaste($event)" pattern="[0-9]+"> </div> <div class="relative mt-5 w-full"> <input :type="resetPasswordForm.isNewPasswordVisible ? 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'text-red-400 hover:text-red-500 border-red-400 hover:border-red-500' : 'text-primary hover:text-primary-dark border-primary hover:border-primary-dark'" @click="favoriteArticle()"><i class="fa-solid fa-heart text-lg"></i></button> <button class="rounded-full w-8 h-8 flex items-center justify-center border border-primary hover:border-primary-dark text-primary hover:text-primary-dark" @click="isShareOptionsExpanded = !isShareOptionsExpanded"><i class="fa-solid fa-share-nodes text-lg"></i></button> </div> </div> <div class="pt-5 lg:hidden" x-show="isShareOptionsExpanded" x-cloak x-collapse> <div class="mx-2 rounded-lg bg-white grid grid-cols-2 sm:grid-cols-3 gap-4 p-5"> <button class="flex items-center space-x-2 text-xs" @click="shareToFb"> <div class="rounded-full w-5 h-5 flex items-center justify-center bg-primary text-white"><i class="fa-brands fa-facebook-f text-xs tracking-normal"></i></div> <p class="text-primary tracking-tight">Facebook</p> </button> <a class="twitter-share-button flex items-center space-x-2 text-xs" target="_blank" href="https://twitter.com/intent/tweet?text=當心生小念頭：你會自我批評嗎？ - 靜觀念頭的練習 &url=https://www.jcthplus.org/article/how-to-stop-negative-self-talk"> <div class="rounded-full w-5 h-5 flex items-center justify-center bg-primary text-white"><i class="fa-brands fa-x-twitter text-xs tracking-normal"></i></div> <p class="text-primary tracking-tight">Twitter</p> </a> <button class="flex items-center space-x-2 text-xs" @click="copyLink"> <div class="rounded-full w-5 h-5 flex items-center justify-center bg-primary text-white"><i class="fa-solid fa-link text-xs tracking-normal"></i></div> <p class="text-primary">複製連結</p> </button> </div> </div> <div class="flex flex-row flex-wrap justify-start my-6 gap-3 mt-5"> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">自我探索</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">靜觀</div> </div> <div class="relative mt-8 sm:mt-16 w-full bg-avatar-light rounded-xl flex flex-row items-stretch shadow lg:hidden"> <div class="flex-grow flex flex-col items-start p-5 mr-32"> <h4 class="text-primary-darker font-jinxuanlatte text-2xl leading-tight">免費登記</h4> <p class="text-primary-darker my-4 text-13">一站式心理自療平台，紓解情緒，照顧心理健康。</p> <button class="bg-primary rounded-full text-white font-bold h-8 flex items-center justify-center px-5 hover:bg-primary-dark" @click="$dispatch('toggle-login-panel', '')">開始旅程</button> </div> <img class="absolute w-28 sm:w-32 right-5 bottom-0 h-auto flex-shrink-0" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/images/tour-guide-boon-zh.png" alt="Boon tour guide image"> </div> <div class="py-8 space-y-4 article-content text-content leading-loose mt-5"> <p>在方皓玟《唵嘛呢叭咪吽》的歌詞裡，提到「當心生小念頭 別下手 挫折恐懼 明天會走」，寄語內心時常生起各種變幻的念頭，當身處低谷時，小心落入思想的黑洞，切勿失去生存的希望。或許大家都曾經歷，心生小念頭時，腦海彷如有一把聲音，和你對話，帶動著情緒。</p> <p>你可以想像，自己的內心有一把聲音；由早晨張開睡眼惺忪的雙眼，回到工作中營營役役或搏盡無悔，直到下班享受喘息的空間，這把聲音都不斷和你喃喃細語—— 你有沒有留意過，她/他對你的態度和語調是怎樣？在你氣餒時會「給你信心 當你未如願」，給予你鼓勵和勇氣嗎？還是會輕視你，使你感覺更糟糕？</p><p>正因為這位「腦朋友」，是你生命中最親密的友伴，我們更應好好了解，感受他/ 她的個性，讓你倆以最舒服的方法相處。</p><p><img src="https://www.jcthplus.org/wp-content/uploads/2022/07/27_Neg_Self_Evaluation.webp" alt="Negative Self Evaluation" style="width: 100%; max-width: 543px; height: auto; max-height: 382px; margin:auto"><br></p><p>在心理學，<strong>自我批評</strong>指對自己有<strong>負面的評價、感到內疚</strong>、並害怕因為自己達不到要求而無法得到<strong>別人的認可</strong>。你或會認為，有批評才會進步；的確，內省可以是一個了解和鍛鍊自己的過程，但同時，我們要小心墮入思想的陷阱，把<strong>非客觀</strong>的自我批評當成事實。</p><p>例如，在工作上出錯，我們的腦海可能浮現「我真係廢呀！」「我成日做錯嘢！」的念頭，雖然只是一個主觀念頭，我們卻很容易將念頭和事實劃上等號，甚至導致<strong>自我實現預言（self-fulfilling prophecy）</strong>，即個人對事件的演繹和期望，導致相應的結果發生。例如某人準備工作面試，但心裡害怕自己勝任不到工作要求。面試時，這個固有想法為他帶來龐大的心理壓力，影響表現，導致新工落空；失敗的經驗進而加強他「我勝任唔到呢份工」的想法。</p><p>意大利作家Giovanni Boccaccio曾說 “People tend to believe the bad rather than the good.”（人們傾向相信壞事情，多於美好之事）；有心理學研究指，人類對於負面的訊息比較敏感，在心頭縈繞的時間較正面訊息更長，這種現象被稱為<strong>消極偏見（negativity bias）</strong>。</p><p>我們必須知道，<strong>自己的念頭不一定等於事實</strong>，內心的自我批評並不一定客觀，別人對你的反應，亦可能是他們內心的寫照，不一定與你有關；嘗試學習當念頭的旁觀者，而不是被種種念頭牽著走。</p><p>接下來，我們一起嘗試約<strong>6分鐘的<a href="https://www.jcthplus.org/article/what-is-mindfulness-2">靜觀念頭</a>練習</strong>，觀察念頭的自然生滅，學習不被想法盲目牽引。 </p><p><br></p><p><strong>練習： 靜觀念頭 </strong></p><audio src="https://www.jcthplus.org/wp-content/uploads/2022/06/A009-6mins-mindfulness-exercise.mp3" controls=""></audio><p style="text-align: left; font-size: 12px;">（叮）</p><p style="text-align: left; font-size: 12px;">現在，我們會進行靜觀念頭練習，準備好的話便可以開始了。</p><p style="text-align: left; font-size: 12px;">請找一個舒服的坐姿，挺直腰背，雙腳平放於地上，你可以選擇合上雙眼，或者輕輕盯著地上的一點。感覺一下雙腳和地面接觸的感覺，臀部和椅子接觸的感覺，感受身體被承托的感覺。</p><p style="text-align: left; font-size: 12px;">現在慢慢把注意力帶到呼吸，可以是鼻孔或者腹部，感受一呼一吸，不需要控制呼吸，順其自然便可以了。</p><p style="text-align: left; font-size: 12px;">現在，慢慢把注意力帶到腦海中的念頭。你可以想像好像觀察天空上的白雲、河流上面飄流的樹葉、電視螢幕上的東西，或者可以直接觀察念頭。</p><p style="text-align: left; font-size: 12px;">念頭可能是畫面、句子，可能是關於過去、將來，可能會有很多念頭或者無念頭。覺察念頭的出現、變化、停留、消失。不需要去深究，只去觀察便可以了，可以跟自己說「啊，我現在有這個念頭」。如果被念頭帶走了，或者被捲入念頭之中，可以慢慢把注意力帶回呼吸，準備好的時候，再繼續溫柔地觀察腦海中的念頭。</p><p style="text-align: left; font-size: 12px;">有些念頭可能使我們愉悅，有些可能使我們不愉悅，我們不需要抓住一些念頭，或者推開一些念頭。純粹覺察念頭的出現、變化、停留、消失。像天上的白雲、像河流上的樹葉、像電視螢幕上的變化那樣。不需要去分析念頭，只去觀察便可以了，可以跟自己說「啊，我現在有這個念頭」。</p><p style="text-align: left; font-size: 12px;">現在，慢慢把注意力從念頭帶到呼吸，感受一呼一吸。</p><p style="text-align: left; font-size: 12px;">好，練習快要結束了，當聽到鐘聲之後，可以慢慢打開眼睛，移動一下手指腳趾，完結這次練習。</p><p style="text-align: left; font-size: 12px;">（叮）</p><p><br></p><p>剛才做練習時，你有留意到自己的想法嗎？如之前提到，我們的念頭不一定代表事實，邀請你下次腦海出現自我批評的想法時，透過靜觀去覺察它們，嘗試讓自己不被它們牽引。</p><p>如果你有興趣進一步了解靜觀，歡迎你免費登記做「心導遊＋」會員，和我們的虛擬夥伴阿本聊聊天，在<a href="https://www.jcthplus.org/topics">「講吓靜觀 ─ 『自動導航』熄一熄？」</a>，或<a href="https://www.jcthplus.org/topics">「重塑回應壓力嘅習慣」</a>的對話，展開互動式靜觀體驗，學習觀察和重塑自己回應念頭的習慣。而受輕微至中度情緒困擾的會員，可參考<a href="https://www.jcthplus.org/topics"></a><a href="https://www.jcthplus.org/course/rumination-focused-cognitive-behavioral-training/5-being-kind-and-compassionate-to-oneself">認知行為（針對過分思考）課程第五站（善待自己）</a>，試試與自己友善對話。</p><p>哲學家尼采在《善惡的彼岸》寫道， “If you gaze long into an abyss, the abyss will gaze back into you.”（當你遠遠凝視深淵時，深淵也在凝視你。）當你正與黑暗抗爭，黑暗也在默默影響你；若你承受不住，可能會被捲入黑暗中。放到自我批評的思維裡—— 適量的內省對成長有益，但也不要忘記視己如最好的朋友，溫柔對待自己，不要迷失在自我批評的聲音裡。</p><p><br></p><p><img src="https://www.jcthplus.org/wp-content/uploads/2022/08/63_Refocusing_Technique.webp" alt="Rethinking_Technique" style="width: 100%; max-width: 542px; height: auto; max-height: 382px;"><br></p><p>參考資料：</p><p class="apa">Blatt, S. J. (2004). Experiences of depression: Theoretical, clinical, and research perspectives. <em>American Psychological Association. </em><a class="reference" href="https://doi.org/10.1037/10749-000">https://doi.org/10.1037/10749-000</a></p><p class="apa">Powers, T. A., Koestner, R., Zuroff, D. C., Milyavskaya, M., & Gorin, A. A. (2011). The effects of self-criticism and self-oriented perfectionism on goal pursuit. <em>Personality and Social Psychology Bulletin, 37</em>(7), 964–975. <a class="reference" href="https://doi.org/10.1177/0146167211410246">https://doi.org/10.1177/0146167211410246</a></p> </div> <div class="flex flex-row flex-wrap justify-start my-6 gap-3 mt-5 overflow-x-scroll no-scrollbar"> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">自我探索</div> <div class="rounded-full h-7 flex items-center justify-center px-3 border border-primary text-primary font-medium leading-tight">靜觀</div> </div> <div class="bg-primary-lightest rounded-3xl p-6 flex flex-row"> <img src="/wp-content/uploads/2024/09/emoji_calm-96x96.webp" class="h-12 w-12 sm:h-16 sm:w-16 rounded-full mr-4 md:mr-8 flex-shrink-0" alt="author profile pic"> <div class="flex-grow"> <p class="text-primary-dark text-base font-medium">Ruby Liu MY</p> <p class="text-primary-dark text-sm mt-2">「賽馬會心導遊+計劃」心理健康推廣主任</p> </div> </div> </div> <div class="hidden lg:flex relative w-88 flex-shrink-0 flex-col justify-start"> <div class="sticky top-20 flex flex-col items-stretch pl-16 xl:pl-24 pt-8 overflow-visible"> <div class="w-full h-44 overflow-hidden"> <img class="w-32 h-auto mx-auto" src="https://www.jcthplus.org/wp-content/themes/1.0/assets/images/tour-guide-boon-zh.png" alt="Boon tour guide image"> </div> <div class="w-full bg-avatar-light rounded-xl flex flex-col p-5 items-center shadow"> <h4 class="text-primary-darker font-jinxuanlatte text-2xl leading-tight">免費登記</h4> <p class="text-primary-darker my-4 text-13 text-center">一站式心理自療平台，紓解情緒，照顧心理健康</p> <button class="bg-primary w-full rounded-full text-white font-bold h-8 flex items-center justify-center px-5 mt-3 hover:bg-primary-dark" @click="$dispatch('toggle-login-panel', '')">開始旅程</button> </div> <div class="flex flex-row items-center justify-center space-x-4 mt-7"> <button class="rounded-full w-8 h-8 flex items-center justify-center border" :class="is_favorited ? 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