照顧者都需要被照顧：家長面對壓力嘅方式，研究點睇？ Caring for the Carer: What Research Says About How Parents Cope with Stress

作者 Byline：周Sir／chausir.com

本文由 AI 協助整理公開資料。 This article summarises public research with AI assistance.

1. 呢份研究做咗啲咩 ｜ What the study looked at

中文 華中師範大學心理學院嘅研究團隊喺 2025 年發表咗一篇系統性回顧同統合分析，整合咗 20 項研究、合共 2,725 位自閉症孩子嘅家長，睇吓家長用咩方式面對壓力，同佢哋感受到嘅育兒壓力有咩關係。[1]

English A research team from the School of Psychology at Central China Normal University published a systematic review and meta-analysis in 2025. It combined 20 studies with a total of 2,725 parents of autistic children, looking at the ways parents cope with stress and how these relate to the parenting stress they feel. [1]

2. 四種面對壓力嘅方式 ｜ Four ways of coping

中文 研究將家長嘅應對方式分成四類：

• 主動面對：例如面對問題、諗辦法、搵人支援

• 轉移注意力：暫時將心思放去其他嘢

• 逃避或者放棄：避開問題，唔想再理

• 換個角度諗：嘗試用另一個角度理解發生緊嘅事 [1]

English The study grouped parents' coping into four types:

• Engaging: facing the problem, working out options, and reaching out for support

• Distraction: turning attention to other things for a while

• Disengaging: avoiding the problem or giving up on it

• Reframing: trying to see what is happening from a different angle [1]

3. 研究發現 ｜ What the study found

中文 較多用「主動面對」嘅家長，壓力水平傾向略低，不過呢個關聯屬於細小。較多用「轉移注意力」或者「逃避」嘅家長，壓力水平傾向較高。至於「換個角度諗」，就未見同壓力有明顯關係。研究亦見到，家長嘅教育程度會影響上述關聯嘅強弱。作者認為，為家長而設嘅教育同支援計劃，或者可以幫助家長減輕壓力。[1]

English Parents who used more engaging coping tended to report slightly lower stress, although this link was small. Parents who used more distraction or disengaging coping tended to report higher stress. Reframing showed no clear link with stress. The study also found that parents' education level affected how strong these links were. The authors suggest that education and support programmes for parents may help reduce parents' stress. [1]

4. 讀研究時要留意 ｜ Reading the findings with care

中文 呢類研究大多係同一時間點填嘅問卷，所以只可以話兩者「有關聯」，唔可以話某種方式一定會令壓力減少。亦有可能係倒轉過嚟：壓力大嘅時候，人自然更想避開。所以呢個結果唔係話邊位家長「做錯」，而係提醒大家，壓力大係好正常嘅反應。[1]

English Most of these studies used questionnaires filled in at a single point in time, so they can only show that things are linked, not that one way of coping will lower stress. It may also work the other way round: when stress is high, people naturally want to step away. So these findings do not mean any parent is "doing it wrong". They are a reminder that feeling stressed is a very normal response. [1]

5. 香港家長可以點做 ｜ Small steps for Hong Kong parents

中文 香港家長好多時要同時兼顧工作、輪候服務、功課同各種課堂安排，連自己都顧唔到。研究提醒我哋，搵人傾、一步一步處理眼前嘅事，同較低壓力有關；而長期一個人忍住，壓力可能越積越大。可以試吓：

• 每星期揀一件最煩嘅事，寫低下一個細步驟，唔使一次過搞掂晒

• 搵一個信得過嘅人，或者同路嘅家長，傾十分鐘

• 同伴侶或者家人分工，每星期留少少時間俾自己

如果覺得情緒長期低落、撐唔住，可以致電政府「情緒通」精神健康支援熱線 18111（24 小時）；有即時危險請打 999。[2]

照顧好自己，都係照顧孩子嘅一部分。

English Parents in Hong Kong often juggle work, waiting lists, homework and all kinds of class schedules, with little time left for themselves. This research reminds us that talking with others and dealing with things one step at a time are linked with lower stress, while holding everything in alone for a long time may let stress build up. You might try:

• Each week, pick the one thing that worries you most and write down a single small next step, without trying to sort everything out at once

• Spend ten minutes talking with someone you trust, or with another parent who has walked a similar road

• Share tasks with your partner or family, and keep a little time each week for yourself

If you feel low for a long time or things feel too much, you can call the Government's 18111 Mental Health Support Hotline (情緒通, 24 hours). In immediate danger, call 999. [2]

Looking after yourself is part of looking after your child.

資料來源 ｜ Sources

1. Mo, S., Li, S., & Jin, Z. (2025). Parental Stress and Coping Strategies in Parents of Children with Autism Spectrum Disorders: A Systematic Review and Meta-Analysis. Review Journal of Autism and Developmental Disorders. Published online 4 June 2025. https://doi.org/10.1007/s40489-025-00509-x

2. HKSAR Government press release (27 Dec 2023), 24-hour Mental Health Support Hotline 18111. https://www.info.gov.hk/gia/general/202312/27/P2023122700238.htm

免責聲明 ｜ Disclaimer

周Sir 嘅講座同文章屬家長教育，不提供診斷、評估或治療，亦不提供醫療或用藥建議；如有需要，請諮詢合資格專業人士。

Chau Sir's talks and articles are parent education. They do not provide diagnosis, assessment or treatment, and do not provide medical or medication advice. If needed, please consult a qualified professional.