發現朋友有情緒困擾？學生如何成為彼此的心理守門員 Noticing a Friend Struggling Emotionally? How Students Can Become Mental Health Gatekeepers for Each Other

當我們看到朋友處境艱難時，大多數人都想幫忙卻不知如何開口。那句尷尬的「你還好嗎？」通常只會得到「我沒事」的回答然後結束對話。作為學生，你們處於獨特的位置，能夠注意到同學何時陷入困境——本指南將教你如何真正提供幫助。

When we see a friend going through a tough time, most of us want to help but don't know how to start the conversation. That awkward "Are you okay?" usually just leads to an "I'm fine" reply that shuts down the dialogue. As students, you are in a unique position to notice when a classmate is in distress—this guide will teach you how to genuinely offer support.

• 擔心讓情況變得尷尬
• 害怕說錯話
• 不想侵犯他們的隱私
• 不確定自己是否有立場幫忙

• Worrying about making the situation awkward

• Being afraid of saying the wrong thing

• Not wanting to invade their privacy

• Feeling unsure if it's our place to help

你注意到成年人可能錯過的事情：
• 午餐時一起坐的人改變了
• 社交媒體使用模式不同了
• 課堂行為的變化
• 朋友圈動態的改變

You notice things adults might miss:

• Changes in who they sit with at lunch

• Differences in their social media patterns

• Shifts in their classroom behavior

• Changes in their friend group dynamics

適合接近的時機：
• 一起走回家的路上
• 午餐坐在一起時
• 當他們獨處但看起來願意交談時

真正有效的對話開場白：
「你最近看起來不太像平常的你——想聊聊嗎？」
「我注意到你在群組聊天中很安靜——一切都好嗎？」
「如果你想談談發生什麼事，我都在這裡」

Good times to approach:

• Walking home together

• Sitting together during lunch
• When they are alone but seem open to talking

Genuinely Effective Conversation Starters:

"You haven't seemed like yourself lately—want to talk about it?"

"I noticed you've been quiet in our group chats—is everything okay?"

"I'm here if you want to talk about what's happening."

應該：
• 傾聽不打斷確認他們的感受（「聽起來真的很難」）
• 保密（除非涉及安全問題）
• 如果他們不想說話，願意只是陪在旁邊

不應該：
• 試圖解決所有問題
• 把他們的情況與你的比較
• 逼迫他們分享超出舒適範圍的內容
• 在有人安全受威脅時承諾保守秘密

Do:

• Listen without interrupting

• Validate their feelings (e.g., "That sounds really tough")

• Keep things confidential (unless someone's safety is at risk)

• Be willing to just sit with them in silence if they don't feel like talking

Don't:

• Try to solve all their problems for them

• Compare their situation to your own

• Pressure them to share more than they are comfortable with

• Promise to keep secrets if someone's safety is threatened

• 談論感到絕望或成為負擔
• 送走心愛的物品
• 情緒或行為突然變化
• 停止以前喜歡的活動
• 更加孤立於朋友之外

• Talking about feeling hopeless or being a burden

• Giving away their favorite possessions

• Sudden changes in mood or behavior

• Stopping activities they used to enjoy

• Becoming more isolated from friends

記住：你是朋友，不是治療師。在以下情況尋求成人幫助是可以而且重要的：

• 你擔心他們的安全
• 問題感覺超出你能處理的範圍
• 他們談論自殘或自殺

Remember: You are a friend, not a therapist. It is okay—and important—to get adults involved when:

• You are worried about their safety

• The problem feels bigger than you can handle

• They are talking about self-harm or suicide

暫時的尷尬比忽略可能需要幫助的人值得冒險。大多數人會感激知道有人關心，即使他們沒有立即表現出來。
Temporary awkwardness is worth the risk compared to ignoring someone who might need help. Most people appreciate knowing someone cares, even if they don't show it right away.

設定界限，記住你不負責解決所有問題。你的工作是成為好朋友並在需要時幫他們聯繫幫助。
Set boundaries. Remember, you are not responsible for fixing everything. Your job is to be a good friend and connect them with help when needed.

大多數學校都有受過培訓的輔導老師、心理師或老師可以提供幫助。你可以主動陪朋友一起去尋求幫助。
Most schools have trained counselors, psychologists, or teachers who can provide support. You can offer to go with your friend to talk to someone.

想要更自信地支持朋友嗎？我們的免費守門員培訓教你：
你將學到：
• 如何識別有人真正陷入困境
• 有效的實用對話技巧
• 何時以及如何獲得成人幫助
• 學生可用的學校特定資源

為什麼要參加？
• 獲得撒瑪利亞會的官方認證
• 學習在校內外都有用的技能
• 加入正在創造改變的學生社群
• 培訓只需一小時，在線上完成

立即進入課程，成為知道如何幫助的朋友。

Want to feel more confident in supporting your friends? Our free Gatekeeper training teaches you:
You Will Learn:

• How to identify when someone is genuinely struggling

• Effective, practical conversation skills

• When and how to get help from an adult

• School resources available to students

Why Join?

• Receive an official certificate from The Samaritans

• Learn skills useful both in and out of school

• Join a community of students making a difference

• Training takes just one hour, completed online

Join the Course, become the friend who knows how to help.