TOPICS & JOURNEYS TOPICS & JOURNEYS

心理服务 · 从真实困惑出发的陪伴 Topics & journeys · starting from real questions

心理辅导· 个体/团体 Counselling · individual / group 团体/工作坊带领 Group & workshop 知识分享/读书会 Reading club

在这里，你会看到「心理空间」，还有贴着生活的议题：
韧性与心理健康、动机、情绪与需求、自主性与关系、自我探索与接纳、人际互动模式、共情沟通…… 偶尔也会延伸到跨文化迁徙、职业选择，以及科技（如 AI）如何改变我们的心。

Here you won’t find vague slogans, but real-life themes: resilience and mental health, motivation, emotions and needs, autonomy and relationships, self-exploration and acceptance, interpersonal patterns, and empathic communication – sometimes reaching into cross-cultural life, career decisions, and how technology (including AI) shapes our inner world.

这些旅程，可能发生在个体/团体咨询、潜意识探索（沙盘/绘画/OH 卡）、心理教育工作坊、心理学读书会、研究与工具共创里—— 有时是一句被认真听见的话，有时是一段静心冥想的呼吸。

These journeys may unfold in individual or group sessions, unconscious exploration (sandplay, drawing, OH-cards), workshops, reading circles, or co-created research tools – sometimes through one sentence that lands, sometimes through a quiet mindfulness practice.

下方，你会看到：不同空间形式、九个核心话题与它们的时间线，以及如果想开始一段旅程，可以怎么走出第一步。

Below you’ll find spaces we might meet in, nine key topics across time, and how to take a first step if you’d like to start.

一张「话题地图」：你可能会在哪一块停留 A topic map · where you might pause

亲子与原生家庭 family

学习与工作动机 motivation

亲密关系与自主性 intimacy & autonomy

情绪与需求 emotions & needs

共情与沟通 empathic communication

跨文化与转型期 transition

人际互动模式 patterns

自我探索 · 接纳 self

人生体验 · 生命意义 meaning

如果你在其中任何一个词上停顿了一下，那大概就是我们可以从那里开始的入口。

If any of these words makes you pause, that’s usually a good place to begin.

咨询与团体空间 · 我们会在哪些形式里相遇？ Spaces we meet in · formats of the journey

这些年，我一直在不同空间里陪伴来访者和学员：
个体/团体咨询、潜意识探索（OH 卡/绘画/沙盘等）、心理学读书会、心理教育工作坊、开发研究与干预工具…… 它们像是不同形状的容器，有的偏向深度体验，有的偏向知识与实践整合，有的偏向长期共创。

Over the years I’ve supported people through individual and group counselling, unconscious exploration (OH-cards, drawing, sandplay), reading circles, psychoeducational workshops, and the development of research and intervention tools . Each is a different container – some for deep experience, some for learning and practice, some for long-term co-creation.

FORMAT · 个体咨询 FORMAT · Individual counselling

一对一空间：把个人的故事讲清楚

One-to-one: telling your story in full sentences

适合：围绕韧性、动机、情绪与需求、自主性与关系、自我接纳等主题，希望有安静、稳定陪伴的人。会结合自我决定理论、关系取向与发展心理学，视情况加入正念冥想、呼吸与身体觉察。

For work around resilience, motivation, emotions and needs, autonomy, and self-acceptance. We draw on SDT, relational and developmental perspectives and may integrate mindfulness, breath, and body awareness.

动机与韧性情绪与需求

FORMAT · 团体咨询 FORMAT · Group counselling

在一小群「同路人」中试着做自己

Practising being yourself among fellow travellers

适合：在人际、亲密或家庭关系中反复遇到类似困扰的人。团体像一面「活的镜子」，在安全边界内练习表达、设立边界、请求支持，体验新的互动模式。

For recurring struggles in relationships. A group becomes a “living mirror” where you safely practise speaking up, setting boundaries, and asking for support.

人际互动模式共情沟通

FORMAT · 潜意识探索 FORMAT · Unconscious exploration

OH 卡 / 绘画 / 沙盘：让内在世界浮上来

OH-cards, drawing, sandplay: bringing the inner world to light

适合：语言难以触及的议题，如早期经验、创伤、复杂情绪、自我价值。通过沙盘、绘画、OH 卡、意象冥想等方式，让无意识素材以安全、可承受的速度浮现。

For themes that are hard to put into words – early experiences, trauma, complex feelings. We use sandplay, drawing, OH-cards, imagery and mindfulness to let unconscious material surface at a tolerable pace.

深度体验象征与意象

FORMAT · 心理教育工作坊 FORMAT · Psychoeducational workshops

把理论变成好用的「生活工具」

Turning theory into everyday tools

围绕韧性与心理健康、动机、自主性与关系、情绪与需求、自我照顾等主题，结合简短讲解、练习、小组分享与正念冥想，适合学校、机构或团队一起参与。

Themed around resilience, mental health, motivation, autonomy, emotions and needs, and self-care , with teaching, exercises, sharing, and brief mindfulness practices. Suitable for schools and organisations.

心理教育正念练习

FORMAT · 心理学读书会 FORMAT · Psychology reading circles

一起读书，也一起读自己

Reading books, and reading ourselves

以经典与当代心理学作品为线索，把理论与参与者的生命经验串联起来，在轻松而有深度的讨论中，练习理解、自省与共情。

Using classic and contemporary texts as a thread, we link theory with lived stories, practising understanding, self-reflection, and empathy.

自我探索意义对话

FORMAT · 开发研究与工具 FORMAT · Research & tool design

从测评到干预：一起打造更温柔的工具

From assessment to intervention · designing gentler tools

与学校、机构或团队共创测评量表、心理教育内容、数字化干预等，将发展心理学、自我决定理论与临床经验，转化为真正可用、有人味的实践工具。

Co-creating assessment scales, psychoeducation, and digital interventions with schools and organisations, bringing developmental, SDT, and clinical insights into usable, human-centred tools.

研究合作测评与干预设计

话题 · 许多人已经走过的时间线 Nine themes · timelines many have walked

每一个话题，都是无数真实旅程的缩影。为了保护隐私，这里用过去现在未来的方式，把你可能经历的路径和我们可以一起做到的事，浓缩成三行。

Each theme distils many real journeys. To keep them anonymous, we use past present future to sketch where people come from, where they stand now, and what we can move toward.

过去：你是怎么被塑造成现在的样子 Past · how you were shaped 现在：你正在哪里感到卡住与疲惫 Present · where it hurts now 未来：我们可以一起练习的新活法 Future · new ways of living

亲子与原生家庭

Parents & family of origin

过去 Past

在「懂事」「听话」的期待中长大，习惯先照顾别人，再把自己的需要藏很深。

Growing up under “be good” expectations, caring for others first and hiding your own needs.

现在 Now

在重大选择上左右为难：为父母负责，还是为自己的人生负责？

Feeling torn in big decisions: responsible to parents, or to your own life?

未来 Future

在尊重关系的同时，练习说出「这也是我真正想要的」，亲情，从不等于牺牲自己。

Honouring family while saying “this is what I truly want,” letting love mean more than self-sacrifice.

学习与工作动机

Study & work motivation

过去 Past

从小被成绩、效率与表现驱动，很少有人问「你喜欢什么」「你累不累」。

Being rewarded for performance and efficiency, rarely asked what you enjoy or how tired you are.

现在 Now

总很忙碌，却时常很空，继续向前却愈发撑不住；停下来会焦虑，却又无法行动。

Constantly busy yet hollow; anxious when you pause, near collapse when you continue.

未来 Future

用自我决定理论梳理「被迫」与「愿意」，把有限的精力放回对你真正重要的方向。

Using SDT to sort “forced” from “willing,” investing limited energy in what truly matters to you.

亲密关系与自主性

Intimacy & autonomy

过去 Past

在「要么靠得很近，要么完全疏远」的关系模式里长大，很难相信稳定的亲密。

Growing up with all-or-nothing closeness, finding stable intimacy hard to trust.

现在 Now

在关系里一会儿过度付出，一会儿完全关机；要么迷失自己，要么只想和自己一起。

Swinging between over-giving and shutting down, either losing yourself or keeping everyone away.

未来 Future

练习在关系中保有自我：既能靠近，也能有边界，自由的呼吸。

Practising staying yourself in relationships: able to come close while saying “this is my boundary.”

情绪与需求

Emotions & needs

过去 Past

被教导「别太情绪化」，于是学会把感受压低，直到某一天突然爆掉。

Taught not to be “too emotional,” you learned to push feelings down until they erupt.

现在 Now

要么一直忍，要么一发不可收拾；事后懊悔，却不知道还能怎么做。

Either constantly enduring or losing control, then regretting it without knowing alternatives.

未来 Future

学会辨认情绪背后的需要，用更温和、清晰的方式为自己发声，而不是只靠压抑或爆发。

Learning to read needs behind feelings and speak up gently and clearly, beyond suppression or explosion.

共情与沟通

Empathy & communication

过去 Past

在对话里常常「读空气」，却没有被教过如何诚实表达自己。

Becoming an expert at reading the room, but rarely taught how to speak honestly as yourself.

现在 Now

重要话题总是说不出口，或者一说就吵；关系越来越紧绷，却越来越累。

Struggling to talk about what matters – or always ending in conflict – leaving relationships tense and tiring.

未来 Future

在团体与工作坊中练习共情倾听与具体话语，让「说清楚」不再等于「把关系搞坏」。

Practising empathic listening and concrete phrases so that speaking clearly no longer means ruining the relationship.

跨文化与转型期

Cross-cultural & transitions

过去 Past

从熟悉的环境走向外面的世界，一边兴奋，一边时常觉得「哪边都不完全是家」。

Leaving familiar ground for new countries, feeling excited yet never fully at home anywhere.

现在 Now

在「留下还是回去」「学术还是业界」等抉择之间反复摇摆。

Torn between staying or returning, academia or industry, unsure which future to commit to.

未来 Future

用时间线推演，一起设计兼顾归属感、主体性与意义感的路线图。

Using timelines and scenarios to design routes that balance safety, agency, and meaning.

人际互动模式

Interpersonal patterns

过去 Past

在班级、团队或家庭里长期扮演某种角色：调和者、隐形人、牺牲者、"替罪羊"。

Long playing roles like mediator, invisible one, or sacrificer in groups and family.

现在 Now

明知道关系让自己很累，却总是难以说不，也难以真正离开。

Knowing some relationships drain you but finding it hard to say no or step away.

未来 Future

在团体和现实情境中尝试新的互动脚本，让关系里多出「我也可以被看见」这一条选项。

Trying new interaction scripts in groups and daily life so that “I can be seen too” becomes an option.

自我探索与接纳

Self-exploration & acceptance

过去 Past

按部就班完成了许多「应该」，却很少问自己：我真正在意的是什么？

Completing many “shoulds” on the life checklist without asking what you truly care about.

现在 Now

外在看起来一切顺利，内心却一直有种淡淡的空心感和「像在演别人的人生」的感觉。

Life looks fine from the outside, yet inside you feel hollow, as if acting in someone else’s script.

未来 Future

通过写作、绘画、正念练习与对话，一点点把「我是谁」从模糊轮廓变成可被喜欢的真实面孔。

Through writing, drawing, mindfulness and dialogue, turning “Who am I?” from a blur into a face you can like.

人生体验 · 生命意义

Life experience & meaning

过去 Past

经历了失去、疾病、意外或时代的剧烈变化，却一直没有机会理解这些发生在自己身上的事。

Loss, illness, accidents, or social upheaval happened faster than you could make sense of them.

现在 Now

你开始好奇：「如果生命不只是完成任务，它还可以是什么？」却又害怕想太多会更迷茫。

Wondering “If life is more than tasks, what else could it be?” yet fearing that reflection will deepen confusion.

未来 Future

借由存在主义、人本主义与正念的视角，在有限的人生里找到属于自己的方向感与温柔感。

With existential, humanistic and mindfulness lenses, finding a sense of direction and gentleness in a finite life.

我们可以如何设计一段「旅程」 How we can shape a journey together

不同议题，需要不同的深度与节奏。有人适合单次聚焦，有人需要多次、短程或长程陪伴；有人只想一对一，有人则在团体里更容易松下来。下面是常见的几种组合方式。

Different questions call for different depth and pace: some benefit from a single focus session, others from short- or longer-term work; some prefer 1:1, others relax more in groups. These are common combinations.

大致来说，一段旅程会经过：

Most journeys move through:

1 探索现状 Explore 2 看清模式 Understand 3 接纳与重构 Accept & reframe 4 做出选择 Choose 5 实践与整合 Act & integrate

FORMAT · 单次「澄清对话」 FORMAT · Single clarity session

1 × 60-75 分钟 · 把眼前最卡的点理清

1 × 60-75 min · Clarifying what feels most stuck

适合：在某个选择上摇摆（要不要继续、要不要离开），想先理清思路，或者想体验一次咨询再决定是否继续的人。

For crossroads decisions (continue or leave, stay or move), or when you’d like to experience one session before committing further.

FORMAT · 短程一对一旅程 FORMAT · Short 1:1 journey

4–6 次 · 聚焦一个主题，看到可行的下一步

4–6 sessions · One theme, concrete next steps

适合：围绕动机、情绪与需求、自主性与关系等核心议题，想要既有理解，也有练习和行动计划的人。

For focused work on motivation, emotions and needs, autonomy and relationships, combining insight with practice and action plans.

FORMAT · 长程一对一 / 深度探索 FORMAT · Longer 1:1 / depth work

8–20+ 次 · 重写长期模式与身份故事

8–20+ sessions · Reworking long-term patterns

适合：多年累积的主题，如完美主义、低自我价值感、复杂家庭/创伤经历、深层孤独感等。会穿插潜意识探索、正念、关系体验。

For long-standing issues such as perfectionism, low self-worth, complex family or trauma histories, and deep loneliness. May include unconscious work, mindfulness, and relational experiments.

FORMAT · 团体 / 工作坊系列 FORMAT · Group / workshop series

多人同行的一段路：一日浮生 × 长程（4+）

A Shared Journey: "A Day's Life" × The Long Run (4+)

适合：想在结构清晰又有人陪伴的环境里，一起探索学习动机、亲子与人际关系、情绪与需求、共情沟通、正念与自我照顾等主题。

For those who prefer a clear structure and companionship while exploring motivation, family and relationships, emotions and needs, empathic communication, mindfulness, and self-care .

以上只是「打样」。真正的旅程，会根据你的时间、经济情况、身心状态来微调：
可以先从一次开始，也可以直接规划短程或长程；可以只做一对一，也可以在合适的时候加入团体。

These are templates. The real journey is tailored to your time, resources, and current capacity:
you can start with a single session, plan a short or longer series, stay 1:1 or later add a group when it feels right.

如果你想和我一起，开启一段旅程 If you’d like to start a journey together

你不需要「想好所有问题」才来。真正重要的，是先为自己开辟一小块稳定的空间。
无论是单次还是多次、短程还是长程、一人还是一群人，我们都会先确认：目前对你最现实、也最温和的方式是什么。

You don’t need everything figured out before reaching out. What matters first is a small, steady space for yourself. Whether it’s one session or many, short- or longer-term, individual or group, we’ll begin by finding what is realistic and kind for you now.

STEP 01 STEP 01

简短来信 / 留言

A short email / message

用几句话写下你现在最在意的事、所在国家/时区，以及你大致的想法：更偏向单次对话，还是可以考虑多次咨询 / 团体。

A few lines on what you’re facing now, where you are (country/time zone), and whether you’re leaning toward a single session or open to a series / group.

STEP 02 STEP 02

初次会谈 · 对焦与评估

First meeting · clarifying & assessing

我们会一起确认目前最重要的议题，并评估安全性和适配度：是否适合由我来陪伴，或需要其他本地/医疗资源。

We clarify your main concerns and assess safety and fit: whether I’m the right person to support you, or whether local / medical services are needed.

STEP 03 STEP 03

选择节奏：单次、多次、短程、长程

Choosing rhythm: single, short, or longer

根据议题与资源，一起商量是单次澄清，还是4–6 次短程，或8–20+ 次长程深度旅程，并确定是一对一还是团体/工作坊更合适。

Depending on your situation, we decide between a single clarity session, a 4–6 session short journey, or an 8–20+ session deeper process, and whether 1:1 or group formats fit best.

STEP 04 STEP 04

中程回顾与微调

Mid-way review & adjustment

在旅程中途，我们会一起检视：哪些对你有帮助，哪些需要调整——包括频率、形式（个体 ↔ 团体）、以及是否加入正念练习或潜意识探索。

Mid-way we review what helps and what doesn’t – including frequency, format (individual ↔ group), and whether to bring in more mindfulness or unconscious work.

STEP 05 STEP 05

结束与余波 · 把收获带回日常

Closing & after-effects · taking it into life

在结束前，我们会用一整次会谈好好收尾：总结你获得的理解、工具和关系经验，讨论后续如何自我照顾、何时可能再次需要支持。

Before ending we dedicate a full session to closure: naming insights, tools, and relational experiences, and planning self-care and when you might reach out again if needed.

如果你现在还没准备好开始，只是想先问问「我适不适合来谈」，也完全可以写信告诉我—— 有时，把犹豫本身说出来，就是很好的第一步。
关于费用，会根据背景、督导与实践经验，和目前行业的范围来定。首次会谈免费，用以评估双方是否合适。具体价格、次数和频率，会在初始会谈后，双方一起决定。

If you’re not ready to begin but want to ask whether this could be right for you, you’re welcome to write just about that. Naming your hesitation is already a meaningful first step.
Fees are determined based on professional background, supervision and practice experience. The initial session is free to assess mutual fit. Fees, frequency, and duration are agreed upon together after the first meeting.