Our second Women of Hong Kong Community Call was a heartfelt and insightful session, leaving many of us feeling seen, heard, and equipped.
With guest expert Dr. Katrina Rozga, we explored topics like managing overthinking, dealing with parenting challenges, and navigating the complexities of relationships.
Remind me, What Is a Community Call?
If you’re new here, let me explain. A Community Call is a live, interactive session where women can:
Learn from Experts: Each session features a guest speaker or facilitator who shares their insights on a specific topic.
Ask Questions & Collaborate: These calls are designed to be interactive, with opportunities to ask questions, share ideas, and spark conversations.
Build Connections: It’s not just about learning—it’s about meeting like-minded women who understand the power of community.
In short, a Community Call is where knowledge, connection and safety meet in a secured virtual room, twice a week for 45 minutes. :)
Highlights from the Second Community Call
The second Women of Hong Kong Community Call was a masterclass in connection, self-awareness, and practical advice.
Taming Overthinking with 'Worry Time'
One of the most talked-about topics was Dr. Katrina’s technique for managing intrusive thoughts: “Worry Time.”
The idea is simple. Choose a set time each day—say 6 PM—to allow yourself to worry or overthink. Throughout the day, when intrusive thoughts arise, write them down and remind yourself, “It’s not worry time yet.” When your designated time arrives, sit down and reflect on those thoughts. Often, you’ll find that some worries no longer feel relevant or urgent, and you’ll approach others with a clearer, calmer mindset.
Dr. Katrina also addressed a follow-up question: What if I fall into a loop during worry time? She explained that by setting boundaries around worrying, you create a mental shift. Instead of feeling consumed by your thoughts, you approach them actively and with a problem-solving attitude. This strategy not only helps you regain control but also reduces the emotional weight of overthinking.
Breaking Generational Cycles in Parenting
Parenting was another major theme of the session, and Dr. Katrina offered powerful advice on breaking unhealthy generational habits, such as yelling.
Her first reminder: No parent is perfect. Yelling happens, but what matters is what you do afterward. Take the time to repair the relationship by apologizing to your child and explaining your feelings. For example, you might say, “I’m sorry I shouted. I got frustrated when you didn’t listen, but I shouldn’t have raised my voice. I’m working on this, and I hope we can try again.”
Dr. Katrina emphasized that this not only helps rebuild trust but also teaches accountability and empathy.
If you feel overwhelmed in the moment, step away. Let your child know that you’re taking a break to calm down—not because of their behavior, but because you want to respond thoughtfully. Introducing this practice to your children also models emotional regulation, giving them tools they can use in their own lives.
She shared a simple but impactful mental exercise: Ask yourself, “Are they being bad, or is this just annoying me?” This perspective shift can help you react with more patience and compassion.
Mindfulness Practices for Parents and Kids
Mindfulness doesn’t have to be complicated. Dr. Katrina shared sensory-based techniques that make mindfulness fun and accessible for families.
One example is mindful eating. During meals, encourage your family to slow down and savor one bite of food at a time, noticing its taste and texture.
Another is mindful observation. Turn a walk into a game by asking everyone to point out what they see, hear, or feel. This not only grounds you in the present but also helps children develop an appreciation for their surroundings.
Finally, there’s the “5 Senses Game”—a quick and effective grounding technique. Ask your child to name five things they can see, four they can touch, three they can hear, two they can smell, and one they can taste. These exercises are simple yet powerful tools to reduce stress and foster presence.
Addressing Concerning Behaviors in Children
Dr. Katrina also tackled questions about modern behavioral challenges in children, including screen addiction, bullying, and harmful language.
One participant shared her concern about her child casually using phrases like “go kill yourself” during gaming. Dr. Katrina acknowledged that this language has unfortunately become normalized in some peer groups, but it’s essential to address it.
She recommended having an open conversation about the impact of words, even when used jokingly. Explain to your child that while they may not mean harm, others might take their words to heart. Sharing real-life stories about the consequences of harmful language can also help them understand the weight of their words.
Navigating the End of Relationships
The session also provided support for those facing personal transitions, including the end of long-term relationships.
Dr. Katrina reminded participants that breakups aren’t just about losing a partner—they often involve grieving the loss of a confidant, teammate, and shared history. This layered grief can feel overwhelming, but it’s important to allow yourself to feel it fully.
For those struggling with unexpected waves of sadness or heaviness, she explained that unresolved emotions often resurface when they’re suppressed. Processing these feelings—whether through journaling, talking to a friend, or even speaking your thoughts out loud—can help you work through them more effectively.
She also emphasized the importance of patience. Healing is not linear, and there’s no timeline for moving on.
Healing doesn’t follow a timeline, and that’s okay.
What struck me most about this session was the vulnerability and honesty in the room. From parenting struggles to personal heartbreaks, women opened up about their experiences, and in return, they received support, validation, and practical advice.
As Dr. Katrina said:
“When we talk about these things out loud, it reminds us that we’re not alone. Community is so important because we’re all going through the same things.”
See you at the next Community Call! To join, visit our events page, or upgrade your account to Digital Access to unlock all Community Calls for free!
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About The Expert: Dr. Katrina Rozga supports children, adolescents, and adults in making meaningful improvements in their lives through tailored therapeutic approaches, including CBT, DBT, and EMDR. She offers individual, group, and family therapy, as well as parent coaching for behavioral issues and guidance for important life transitions. Dr. Rozga holds a Doctor of Psychology, a Master of Counselling, and a B.A. (Hons.) in Psychology, and is a member of several professional associations in Canada and Hong Kong.