BOOK NOW
Sign In
BOOK NOW
Sign In
Sign In
Get Started

Month: February 2024

5 Self-Care Tips for Mental Health

Posted on by rootal

Wanting to learn self-care tips for mental health is a great step to take! 

Self-care is doing small, doable things that make a big difference in how we feel and live every day. 

Unlike how self-care is portrayed in the media, we may have to consistently develop self-care habits and perform them every single day to feel better. 

Below are some questions to help you reflect on how much essential self-care you practise every day:

  • Do you sleep enough? 
  • How nutritious are your meals? Are all your meals nutritious?
  • Do you move your body daily, even if it’s simple stretching?
  • How often do you socialise with your loved ones? 

Self-care is about what feels right for you. In this article, we will explore 5 easy self-care tips to improve your mental wellness. 

We also look into self-care tips for anxiety and depression!

This Article Contains:

What Is Self-Care?

Self-care refers to intentional habits you develop to improve your emotional, mental, and physical wellbeing. 

You can identify your needs through self-care tips and create steps to fulfil them. Self-care tips for mental health are essential to creating a happy and healthy lifestyle. 

Also See: How to Do 5 Self-Care Tips Better

Taking a bubble bath every other day or going for a power walk every evening is not just an indulgence but a small habit that builds up to a positive mindset. 

For mental health, self-care might include:

When we actively choose to follow these habits regularly, we prioritise ourselves and our wellness. 

Caring for yourself is not selfish. You deserve the care and love. 

In the next section, we will specifically look into what emotional self-care means and how you can include it in your daily routine. 

What Is Emotional Self-Care?

Emotional self-care means managing and improving your emotional wellness. Emotional wellness could include feeling:

  • Happy
  • Content
  • Satisfied
  • Positive
  • Confident
  • Energetic
  • Inspired
  • Hopeful

By including self-care tips in your life, you will start to understand, express, and manage your emotions better. 

In other words, you may learn how to:

Try asking yourself the questions below to get started with emotional self-care:

  • Are your coping methods useful and healthy?
  • Do you spend time on activities that bring you joy? 
  • What type of activities drain your energy? 
  • How can you manage your tasks in a way where your energy is balanced throughout the day?

Take your time to reflect on the above questions or any other points you can think of. 

For example, you could start a hobby that you have been interested in for a while or call a friend if you get energy from social interactions. 

A person looking out of the window and smiling while holding a book against their chest, indicating practising self care tips for mental health.

5 Self-Care Tips for Mental Health

What do self-care tips for mental health look like? Where do you even get started?

In this section, we explore 5 simple and essential self-care tips that you can use to improve your overall health and wellness. 

What works for someone else may not work for you. Hence, the pointers mentioned in this article are the most common and useful tips. 

We urge you to reflect on what self-care strategies worked for you previously and what tip from the list below could be a nice addition to your routine. 

If you want to try therapy for personal development, please visit our Therapist page to read about our services.

1. Develop Mindfulness

Mindfulness may sound fancy or hard to understand without proper instructions. However, it is a handy self-care tip for mental health. 

The idea behind mindfulness is simple – it is about focusing and paying attention to the present moment. 

Being mindful can help you feel calm and in control of your emotions. 

Below are some easy tips to add mindfulness to your day:

  • Try taking deep breaths early in the morning or whenever you feel stressed or sad for no reason. ‘Pausing time’ for a deep breath can help you feel relaxed immediately. 
  • Try different types of meditation. You can go for stillness, body tracing, or simply breathing in and out. Meditating for a few minutes daily can help you feel happier and improve your concentration. 
  • Try to maintain a journal for gratitude. Although it may seem like it has no effect, the things you are grateful for will eventually add up and change your attitude. You may stop worrying about uncertainty and enjoy what you have now. 
  • Try walking as a form of mindfulness. If you are a person who enjoys walking, you may feel calm and collected after a long and mindful walk. Walking is a simple and accessible way to bring some peace into your daily hustle. 

Adding these mindfulness tips to your routine can help you look after your mental health. 

2. Make Time for Therapeutic Activities

Self-care tips for mental health can significantly improve your emotions and thought patterns. 

Therapeutic activities are a large term and can mean different things to different people. 

Hence, you may have to focus more on what activity feels therapeutic to you. 

Do you prefer reading? Maybe you enjoy talking to your friend? Some people also cook or bake.

Below are two types of therapeutic activities you may enjoy:

Creative Expressions

People engage in different types of creative outlets to feel calm. 

Some ideas include painting, drawing, scribbling, doodling, listening to music, writing, and cooking. Your creative expression could also be your hobby.

Hobbies often offer a sense of accomplishment and joy. 

Ask yourself, “What have I created recently that gave me joy?”

A person painting on a canvas. The table has several paint boxes and tools. Painting is a self care tip for mental health and emotional health.

Digital Detox

In an era of constant connectivity, stepping away from screens can be therapeutic. 

Try to allocate specific times to disconnect from your online world. 

A digital break can lead to improved focus and a calmer mind.

You May Like Reading: Dopamine Detox: Does It Work?

3. Prioritise Your Physical Health

Your physical wellness can also positively affect your mental wellbeing. 

Below are some easy self-care tips for mental health that focus on staying active:

  • Try walking more. It is easy and effective, plus you don’t need any equipment to get in some walking. A quick walk around your neighbourhood can help release dopamine, which is the ‘happy chemical’. 
  • Dancing is a much more fun option if you enjoy it! Whenever you feel stressed or irritated, try playing your favourite playlist and shake your body for 10-15 minutes. With dancing, the positive change in your mood may be much quicker!
  • If you enjoy physical activities, try strength exercises. You don’t need to go to a gym or buy expensive products. An easily available weight at home (eg water bottle) can be useful for beginner exercises!

Read: How Trauma Affects Physical Health

Remember that the goal with the above tips is to enjoy the self-care habits as much as possible. If you’d rather stretch or do yoga, you should go ahead with it!

Listen to your body and engage in activities that bring you the most joy. 

4. Do Inner Work

Taking care of your mind is just as important as looking after your body. 

Here are some simple self-care tips for mental health to help you feel better: 

  • Let go of perfection: Trying to make everything perfect can make you unhappy. Understand that it’s okay not to be perfect. The perspective shift can really help your mind relax. 
  • Find a moment for yourself every day: Try to book some alone time in your calendar, even if it’s just five minutes to enjoy a cup of tea or sit quietly. 
  • Ask yourself why: Sometimes, we do things out of habit. Taking a moment to think about why you do what you do can help you understand yourself better. Self-awareness can be a huge help when you want to make better decisions and improve relationships. 

Remember, it is important to take time for yourself. These simple steps can make a big change in how you feel every day.

5. Practice Self-Acceptance

Self-acceptance could include several factors. However, mainly, it’s about overcoming negative self-talk and being hard on yourself.

Through self-acceptance, you will start to be kinder to yourself, listen to your needs more attentively, focus on your desires, and manage your emotions effectively. 

Firstly, try to acknowledge that perfection is a myth and subjective. What’s perfect to you may be imperfect to someone else. 

Secondly, accepting your mistakes is a part of growth and can help you widen your perspective. Whenever you make a mistake, try to reflect on what you can do next time to avoid it and move on from the incident.

Identify your negative thought patterns. Do you think something is wrong with you? Do you feel like you are never enough? These are negative thought patterns.

When you think these thoughts, stop yourself immediately and ask, “Is this true?” and “What proof do I have to believe this about myself?”

Thirdly, celebrate all your achievements, both big and small. Did you manage to cook for yourself during a depressive episode? Did you simply get out of bed today? Or did you win an award?

You define what an achievement is for yourself. Anytime you achieve something, give yourself a reward and validation!

Lastly, try to surround yourself with positivity. You can’t always be positive, but you can take the opportunity to be as positive as you can. 

Anxiety Self-Care Tips

Living with an anxiety disorder is not easy. However, certain anxiety self-care tips can be useful. 

Below are self-care tips for mental health issues such as anxiety:

  • Talk to your loved ones regularly. Keeping your friends and family updated about your social anxiety or any other type of anxiety can be helpful. Let them know what kind of help you’d like from them. 
  • Give yourself a little time each day to think about what’s bothering you. Self-reflection helps you determine what you can change and can’t. 
  • Try engaging in breathing exercises when you feel anxious. Slow and deep breathing can help you calm down right away. 
  • Maintain a reflection journal. In this notebook, write down all your triggers and coping mechanisms. Eventually, you will start to identify what triggers you and how to overcome your anxiety in a crisis moment. 

You can also reach out to Talk Your Heart Out (TYHO) counsellors for anxiety counselling. 

TYHO counsellors can help manage and control your emotions. Your Therapist may teach you effective tools to live with anxiety.

Depression Self-Care Tips

Taking care of your mental health when you have depression can be hard, but there are simple things you can do to help yourself feel better. 

Here are some easy self-care tips for when you’re dealing with depression:

  • Try to move your body every day as much as possible. Physical exercise is not an immediate cure or does not offer an instant energy boost. However, every time you exercise, your brain will notice the changes you make, and your efforts will add up to feeling positive and happy in the long run.
  • Eating good and nutritious food is important to feel in control of your emotions. Try including a lot of fruits, vegetables, and fish in your diet. 
  • Try to sleep at the same time and for the same number of hours every night. Maintaining a sleep schedule can immensely help you feel better. 
  • Avoid consuming alcohol or drugs. Using substances to feel better can worsen your mental health in the long run. 

If you are struggling and unable to find any benefits through self-care tips for mental health, please reach out to us to start therapy. 

Sometimes, we may all need professional help and support through hard times.

Therapists at TYHO are experts in handling issues such as major depression, bipolar disorder, and eating disorders. 

Through effective tools like cognitive behavioural therapy (CBT) and narrative therapy, you will learn how to:

  • Manage your emotions
  • Improve your mood
  • Improve relationships
  • Feel confident and happy
  • Regain a sense of joy in life
  • Look at life through a positive mindset

Visit our Singapore Therapy page to learn more about our services.

[elementor-template id="4580"]

Does Therapy Work? A Guide to Start Therapy in Singapore

Posted on by rootal

Does therapy work? Seeking help from a Therapist in Singapore is something many people consider, especially when:

Regardless of the reason, everyone can expect to gain something valuable from therapy.

This article is a comprehensive guide to getting started with therapy in Singapore. 

We also address questions such as “Does therapy work?” and “What’s the first step in looking for a therapist?”. 

This Article Contains:

What Is Therapy?

Therapy is a tool to help people who feel upset or have problems they find hard to handle alone. 

Seeking therapy is similar to having a guide or a life coach to manage your emotions and goals. 

People seek therapy for several reasons. Some may need help with specific issues, such as dealing with parents who frequently gaslight; some may want to overcome generalised anxiety disorder, while others may want to improve their overall quality of life. 

You can talk to a Singapore Therapist at TYHO, an expert in addressing a broad range of issues during therapy. 

TYHO Therapists are open-minded and will listen to you and help you understand why you feel the way you do. 

Many people ask, “Does therapy work?” The answer is yes. Therapy is not a quick fix, but over time, you will learn therapeutic skills that can be useful when you encounter a conflict in life or in your relationships. 

You May Like Reading: What is Wrong With Me? 10 Ways to Feel Better

Therapy is flexible and changes to fit how you are coping in life!

Does Therapy Work?

Does therapy work? Yes, it often does. 

However, how well the therapy works depends on a few things. 

Firstly, you may need to be ready to engage in therapy actively. Active engagement could mean asking questions, being honest, addressing all your issues, and developing a healthy relationship with your Singapore Therapist. 

Therapy is a great way to deal with several mental health problems. For example, research indicates that cognitive behavioural therapy (CBT) is a top recommended treatment option for generalised anxiety disorders. 

At TYHO, you will find several Therapists who are experts in therapeutic approaches such as CBT, DBT, and ACT. 

Moreover, recent research also says that starting therapy early can help people feel better, especially with issues such as grief. 

See: How Long Does Grief Last

Secondly, you may ask questions such as, “Does online therapy work?”. Studies from 2014 say yes. Online therapy in Singapore is just as effective as in-person therapy. 

The key to progress in therapy is to find the right Therapist in Singapore.

What’s the first step in looking for a therapist?

If you are looking to start therapy, the first step is to find someone who truly understands you. 

Start by asking yourself some questions, such as:

  • What am I looking for in a Therapist? ( eg Friendliness, cultural preferences, languages etc.)
  • Do I need to find someone who has the same ideologies as me? 
  • Do I prefer a particular gender? 
  • What issues do I need help with? 
  • What qualifications or experience am I looking for? 

Visit our Singapore Therapist page to look for our Therapist. 

You can also visit this link to get started!

What type of therapy is right for me?

Exploring the effectiveness and types of therapy often leads to the question: does therapy work? 

The answer lies in researching and identifying the best therapy approach for you. 

At TYHO, our Therapists are experts in several types of therapy, including but not limited to:

  • Cognitive behavioural therapy (CBT)
  • Psychodynamic therapy
  • Acceptance and commitment therapy (ACT)
  • Dialectical behavioural therapy (DBT)
  • The Gottman’s Couples therapy
  • Narrative therapy
  • Schema therapy

More importantly, regardless of the type of approach, the relationship you build with your Therapist will be the key to noticing positive changes. 

Also Read: Signs of a Bad Therapist

Note: Your Therapist may choose one or several therapeutic approaches based on their expertise, your preference, the intensity of issues, and what might work best for your needs.

A person thinking, “Does therapy work?”. The person is standing up and holding a finger to their forehead.

24-Hour Helplines for Crisis Support

This section offers various resources to reach out to if you are in a crisis or need someone to talk to immediately. 

  • If you or someone you know is in immediate harm, call emergency medical services at 995 or approach the A&E department of your nearest hospital.
  • Samaritans of Singapore (SOS): Call 1767 or WhatsApp 9151 1767 for support.
  • National Anti-Violence & Sexual Harassment (NAVH): 1800 777 0000.
  • Institute of Mental Health (IMH): 6389 2222.
  • Singapore Association for Mental Health: 1800 283 7019.
  • TOUCH Community Service (youth counselling services): 1800 377 2252.

How to Get Started With Therapy in Singapore?

To get started with therapy in Singapore, visit this link: https://app.talkyourheartout.com/. 

Here, you can browse the list of all TYHO Therapists and their profiles. 

In a Therapist’s full profile, you can review several details such as:

  • Qualifications
  • Therapeutic expertise
  • Therapeutic approaches they use
  • Issues they can help with
  • General background
  • Languages they can speak
  • Personal hobbies and interests

Furthermore, you can also watch each Therapist’s short video to judge if you like their style and personality. 

Make sure to write down your therapy goals before you begin your search. Referring to your goals can help you pick someone who suits your needs. 

You May Like Reading: Personal Development Through Therapy

Remember that finding a Therapist can take some time and effort. Try not to give up! It is a long process, but the results may also be vast and valuable. 

You can also change your Therapist if you are not as comfortable with them. 

If you have any questions, feel free to reach out to us at [email protected] or click the WhatsApp icon to chat with us! 

[elementor-template id="4580"]

Personal Development Through Therapy

Posted on by rootal

Are you looking to focus on your personal development? 

Therapy for personal development improves several areas of your life, such as self-awareness, growth mindset, and confidence. 

Think of therapy as a guide on your journey to better understand yourself and handle issues effectively.

Therapy in Singapore also helps boost your self-confidence and shows you new ways to approach conflicts. 

At Talk Your Heart Out (TYHO), we believe that therapy for personal development is for everyone. 

After all, as Socrates said – “The unexamined life is not worth living.”

This article will look into personal development, how therapy can help, and 3 proven self-reflection exercises!

This Article Contains:

What Is Personal Development?

At its core, personal development can help improve your capabilities, life skills, and overall quality of life. 

How do you handle a major conflict? What do you do when you fight with your partner? Or how do you handle parents who frequently gaslight you? 

When you start to focus more on personal development, you may acquire the skills to handle the above situations. 

Therapy for personal development can teach you how to navigate and overcome major or minor issues. 

Improving oneself is a long and ongoing process that involves setting and achieving specific and measurable goals.

Therapy for personal development is a structured approach that helps with self-growth and creating a positive change. 

Moreover, therapy in Singapore can also clarify what you want, help you gain motivation to move outside your comfort zone and learn about your strengths and weaknesses.

Therapy for Personal Development: How Can It Help?

Therapy for personal development may provide you with a safe environment to talk about your thoughts and feelings. 

During sessions, you may discuss why you face an issue, what you want to achieve after therapy sessions, and how you want to improve your life. 

Your Therapist in Singapore will help you identify and acknowledge the negative thought patterns that may prevent you from living a quality life.

A key benefit of therapy is managing emotions. Once you learn how to control and manage your fear, anger, and frustration, you will handle difficult situations more effectively. 

Also See: How to Control Anger in a Relationship

Through scientific skills like cognitive reframing (ie changing negative thoughts to practical ones), you will make better decisions, gain clarity on your values, and improve your communication skills. 

Your Therapist may use tools like narrative therapy to teach you how to:

Lastly, therapy can also help in improving your self-esteem and confidence. 

Through introspective exercises, you will work with your Therapist to identify negative thought patterns and develop a stronger sense of self. 

In the next section, let’s explore 3 proven skills for personal development.

A therapist taking notes while the client talks about personal development during a therapy session.

3 Self-Reflection Exercises for Personal Development

Below are three self-reflection exercises that can help improve your self-awareness. 

Each skill offers a unique perspective on personal development. 

The 3 skills are: Journalling, SWOT Analysis, and Core Values Exercise.

Journalling

We may all have journaled at some point in our lives. Maybe you’ve written down your thoughts before or have used bullet journal spread to identify your goals.

However, we hope to share a structured plan for journalling that can be more intentional and help you with personal development. 

Also See: How to Do 5 Self-Care Tips Better

Journalling specifically for personal development is about exploring your emotions, identifying your daily triggers, and creating an achievable plan.

  • To develop the habit of journalling, set aside some time every day. It could be just 1 minute or as long as you’d like. 
  • Use the time you allocate to reflect on your day, feelings, and reactions to various situations. 
  • Ask yourself questions that help you reflect on various aspects of your personality. For example, think about what makes you happy, what makes you feel stressed, and how you usually overcome your issues. 

Your journal is your ‘second brain’, and similar to how nobody else has access to your brain, your journal would also be private. Hence, try to be as honest as possible.

Some question prompts to begin journalling are as follows:

  • How do I define success?
  • What do I fear the most, and what do I fear all the time?
  • How do I respond to a conflict? 
  • How do I handle stress? 
  • How do I feel when I’m alone?
  • How do I feel when I’m with others? 
  • How do I handle feedback or criticism?
  • What do I hope to achieve in life? 
  • What gives me energy?
  • What drains my energy?

SWOT Analysis

SWOT = Strengths, Weaknesses, Opportunities, and Threats. 

An analysis is how we identify, analyse, and use the above four elements to improve ourselves. 

Your strengths are your personal assets – all the things and skills you are good at. Identifying your skills can help you use them more effectively. 

Ask yourself:

  • What type of tasks am I good at handling?
  • What personal resources and capabilities am I proud of? 
  • How do my loved ones describe my strengths? 

Your weaknesses are areas where you can improve. Try to identify them and acknowledge that working on your weaknesses is essential for growth. 

Ask yourself:

  • What tasks do I avoid? 
  • In what situations do I have low confidence? 
  • What feedback have I received so far? 

Opportunities are external factors that you can use for your benefit. 

Lastly, threats are external or internal challenges that you might face. Your challenges are outside your control, but you can learn how to manage them. 

Ask yourself:

  • What issues do I face?
  • How can I reduce or avoid the threat? 
  • How can I plan to overcome the threat? 

You may gain a deeper self-awareness by conducting a SWOT analysis. You can do this exercise as often as you want or stick to it once per month. 

Also See: Practising Self-Compassion

The more you reflect on these four ideas, the better you can understand yourself. 

A person hugging themselves, showing self-compassion and personal development.

Core Values Exercise ‍

Therapy for personal development can help you identify your core values and align your life with them. 

In this section, you will learn an easy way to perform this exercise. 

  • Write down 10-15 values you have.
  • Reflect on what each value means to you. 
  • Think about where you can or have applied these values in your life. For example, do you often express your feelings with your loved ones if you value honesty? 
  • Rank your values based on top priority and least priority. 
  • Narrow down your top five values. 

The top five values would be your core values. 

These are the values that you may want to implement in your life. 

As you grow and evolve, so might your values. Revisiting and reassessing your core values ensures they align with who you are and aspire to be. 

Visit our Singapore Therapist page to read about how our therapy for personal development can help you and the different kinds of services we offer.

[elementor-template id="4580"]

Improving Relationships Through Couples Therapy

Posted on by rootal

Improving relationships is not always easy, but couples therapy in Singapore can be a huge guidance. 

If things get complicated between you and your partner, you might need an expert to help you navigate the situation without further causing harm. 

Couples therapy is about improving communication in relationships and resolving conflicts before they worsen. 

See: Deep Questions to Ask to Truly Get to Know Someone

In this article, we explore the two proven therapy tools for improving relationships and share how therapy can help improve your communication.

This Article Contains:

Improving Relationships: 2 Proven Therapy Tools

Maintaining a healthy and loving relationship requires hard work from both partners. You may love each other and want to spend time together, but you may become confused when you have to solve a conflict. 

Also See: Realistic Couple Goals and Ways You Can Achieve Them

Hence, in this section, we share 2 main proven tips for improving relationships.

Understand Your Partner

Understanding your partner is the first step to improving your relationship. 

You may have to explore your partner’s thoughts and emotions without making assumptions or jumping to conclusions. 

For example, when we argue with our loved one, it can be quite easy to shift the blame on them. 

However, asking certain questions about their feelings helps make space for an honest conversation. In fact, understanding your partner can also avoid any future conflict. 

The shift of focus from blaming to seeking solutions together is important. 

During therapy in Singapore, you will learn to understand your partner better.

Understand Your Own Needs

Improving relationships also involves self-awareness. What are you feeling? What do you want to change? 

Identifying what you want and require as a partner can change how you interact with others. 

The more self-aware you are, the easier it is to express your needs, improve communication in relationships, and share your expectations. 

Similarly, try to reflect and identify your emotional triggers. When you identify your triggers and begin to avoid or overcome them – you may communicate more effectively.

A person sitting and journaling with a pen and notebook. The person is reflecting on their needs for improving relationships.

Therapy for Improving Communication in Relationships

Therapy in Singapore can help in improving communication in relationships. 

Through evidence-based tools like Gottman’s couples therapy and cognitive behavioural therapy (CBT), your Therapist will teach you how to improve your skills. 

For example, CBT helps identify negative thought patterns (eg blaming or shifting blame) and replaces them with more realistic ones. 

At TYHO, among other skills, our Singapore couples Therapist can help you with the following:

  • Become an active listener
  • Set healthy boundaries
  • Improve your emotional intelligence

Become an Active Listener

Therapy is a great resource that can help in improving relationships and active listening.

You may learn to listen actively during therapy sessions and improve your listening habits. 

Active listening is when you can wait for your turn to converse and truly hear what the other person is saying without overshadowing it with your thoughts. 

When you become an active listener, both you and your partner can feel important. However, remember that the effort should come from both sides. 

Hence, couples therapy in Singapore can help acknowledge the issues and make your relationship meaningful.

A person is talking to their partner and the partner is listening actively. Active listening can improve relationships.

Set Strong Boundaries

Another important key to improving relationships is learning how to set strong boundaries. 

An example of setting a boundary is learning to say ‘no’ without feeling bad, even if you’re saying no to your partner. 

During therapy sessions, your Therapist will teach you how to set boundaries while considering your and your partner’s needs. 

Remember that setting boundaries has more to do with what you can change about yourself than controlling or changing the other person. Boundaries are a way to ask people to treat you with respect. 

You also find that boundaries can change consistently. Sometimes, what worked before does not work, or your needs may change. That is okay. 

You may learn the flexibility of setting boundaries during therapy and not letting others take too much from you. 

The above point also applies to your romantic relationship. 

You May Like Reading: All You Need to Know About Ethical Non-Monogamy

You can improve communication in a relationship by setting clear boundaries about what you’d like to do, what you want to change, and your goals as a couple.

Build Emotional Intelligence

Therapy can be incredibly life-changing for couples looking to improve their relationship. 

If you and your partner have the same arguments frequently, you may hope to resolve conflicts before they blow up. 

Having emotional intelligence and identifying your and your partner’s emotions is a great way to avoid conflicts. 

During therapy, your Therapist in Singapore may teach you both to pause after an argument, understand your triggers, and express your feelings honestly. 

Therapy also helps you recognise what triggers the negative thoughts and feelings. As a couple, you may learn to understand your triggers as well as your partner’s. 

When you both work together to improve communication in the relationship, you can navigate difficult situations without hurting each other. 

Further, you and your partner can also get better at seeing things from each other’s perspective. 

You can improve your emotional intelligence and other skills such as:

  • Empathy 
  • Open communication
  • Honesty
  • Mutual respect

By learning to manage your emotions, you are not just increasing your social skills, but you may also work on improving relationships with your loved ones. 

[elementor-template id="4580"]

How to Find the Right Therapist in Singapore

Posted on by rootal

Finding the right Therapist in Singapore can be easy when you know what to look for and how to assess the fit. 

In this article, we divide the process into five actionable steps you can take to find the right Therapist. 

The five steps are: Identifying your goals, reviewing profiles, choosing therapy modality, interviewing the Therapist, and checking your intuition and comfort levels. 

Before we dive into the article, we leave you with the most important tip on finding the right Therapist: Therapeutic Alliance. 

The relationship you build with your Therapist will become the key factor contributing to positive therapy outcomes. 

Without further ado, let’s look into the 5 simple steps of finding the right Therapist in Singapore!

This Article Contains:

Identify Your Goals for Therapy

Before you start therapy, you may need to know why you want professional help and what you expect to gain from therapy. 

For the above reasons, you may need to identify your therapy goals. Are you looking to cope with daily challenges like work-related stress and burnout? 

Do you want to fix your relationship with parents who gaslight? Or would you like to develop effective self-care habits?

Each Therapist at TYHO has a unique set of skills and specialisations. Hence, we urge you to list your thoughts about therapy before jumping to the next step. 

For some people, therapy goals might be overcoming symptoms of generalised anxiety or depression. In contrast, others may wish to become more equipped to handle difficult situations. 

In your notebook, list out any daily challenges you are facing and if you suspect that you may have a mental health disorder. 

Next, note down the changes you wish to see in yourself during or after therapy. Having clear expectations can help you find the right Therapist in Singapore.

Remember that if you struggle to identify your goals, that’s okay. Therapy is a process of exploration, and you may eventually gain clarity about your objectives over time.

Review Therapists’ Profiles

While finding a Therapist, you may come across several profiles on our website. 

In this step, we share more information on how you can navigate and review Therapist profiles. 

The key lies in identifying what you specifically need from therapy. The previous step (ie identifying therapy goals) can be useful while reviewing profiles. 

You can visit each TYHO Therapist’s profile to review all their information, including the Therapist’s:

  • Academic background and qualifications
  • Therapeutic expertise 
  • Gender
  • Languages they speak
  • Cultural background
  • Certifications and awards
  • Personal hobbies
  • Therapy styles and approach

Further, you can also watch each Therapist’s short videos to get to know them better. Click on the video icon below the Therapist’s picture to access their video. 

Finding a Therapist in Singapore also involves looking into their therapeutic approaches. In each Therapist profile, you will see a section called ’Therapeutic Approaches’. Here, you can review the list of approaches the Therapist uses during sessions. 

However, note that your Therapist may choose an approach based on their expertise and what works best for your unique issues. 

Finally, you may want to read the Therapist’s description to understand their cultural background and personal interests.

Sometimes, gaining a holistic view of an expert can help you find the right Therapist for your needs.

A person researching therapist profiles on a laptop for choosing the right therapist in Singapore.

Choose Your Modality

Finding a Therapist also involves choosing the right therapy modality. 

It is important to consider how you want to attend your sessions: online or in person. Both types of modalities have their own advantages!

At TYHO, we have Therapists in Singapore who offer both online and in-person therapy sessions.

On one hand, online therapy in Singapore is effective as you can access it from anywhere in the world. Online therapy is especially helpful if you are busy, cannot travel, or live far away from the Therapist’s home or centre. 

On the other hand, meeting a Therapist face-to-face can help you feel comfortable and safer. Your Therapist may also find it easier to observe patterns in your body language. 

Therefore, when finding a Therapist, think about what makes you comfortable, what kind of help you need, and how you like to talk to people.

Interview the Therapist

After choosing your therapy modality, the key to finding a Therapist in Singapore is to interview them. 

Yes, you can and should ask your Therapist any questions you may have. TYHO Therapists are open-minded and will be happy to clarify your doubts. 

Asking questions can help you set your expectations and give you a glimpse into what your sessions might look like and how soon you can notice progress in your life. 

Below are some questions to consider asking your Therapist: 

  • How much experience do you have?
  • Have you helped others with issues similar to mine? 
  • What type of therapeutic approach do you use? 
  • How long will it take to notice changes?
  • What can I do if I don’t observe any progress in my life?
A client sitting on a sofa opposite to the therapist who is sitting in a chair. The client asks questions to determine the right Therapist for their needs.

Check Your Comfort Level With the Therapist

When looking for a Therapist in Singapore, you may want to check how comfortable you feel with them. 

You want to find a Therapist who listens to you actively, understands your issues, and avoids judging or overshadowing your opinions. 

To check your comfort levels, make sure you can talk about anything with your Therapist without feeling worried or awkward. Initially, it is common and normal to feel hesitant to open up. Hence, you may need to attend 3 to 4 sessions before you can gauge the fit. 

After each therapy session, try to reflect on your feelings. Do you feel relieved after opening up? Do you feel like your Therapist understands you? Do you feel validated? If you answer ‘yes’ to all the questions, you may have the right Therapist!

However, try not to worry too much about finding the perfect Therapist right away. It is okay to change your Therapist later if you’re not a great match. 

Visit our Singapore Therapist page to read more about our Therapist and our services. 

[elementor-template id="4580"]

Overcoming Mental Health Illness Through Counselling

Posted on by rootal

Overcoming mental illness without enough social or professional support can seem hard.

However, a counsellor can make the journey to your recovery possible. 

On one hand, counsellors can help you handle mental health issues such as clinical depression, obsessive-compulsive disorder etc. 

On the other hand, counselling in Singapore can also help you manage daily emotional struggles such as low self-esteem, mood swings, lack of confidence, and so on. 

Many people around the world have mental illnesses. In fact, in Singapore, 17% of the population has poor mental health. 

Seeking help through counselling is a brave step, and you are going in the right direction! Counselling can lead to feeling better and making positive changes in your life. 

In this article, we will look into the types of mental health issues and receiving support for mental illness through counselling. We also answer some of the most asked questions about counselling. 

This Article Contains:

Types of Mental Health Issues

Mental health issues can deeply affect how we think, feel, and function in this world. Emotional distress can occur from worries we may have frequently to serious problems. 

At Talk Your Heart Out (TYHO), our counsellors in Singapore can help you with personal issues such as mood swings, uncontrollable anger, feeling sad for no reason, feeling emotional all the time etc. 

You can also receive counselling for serious mental illnesses like bipolar disorder, post-traumatic stress disorder, and borderline personality disorder. 

The Mental Health Foundation (MHF) notes that there are two main types of mental health issues:

  1. Neurotic symptoms
  2. Psychotic symptoms

1. Neurotic Symptoms

We may all feel stressed, sad, or anxious at some point in our lives. However, when these emotions become intense and start to interfere with daily functioning – they may indicate neurotic symptoms. 

Neurotic symptoms of mental health issues involve experiencing emotions much more deeply than usual. 

For example, a person might feel anxious about a job interview, which is normal. However, if this anxiety becomes overwhelming, to the point where it affects the person’s performance, they may suffer from an anxiety disorder. 

Some of the mental illnesses associated with neurotic symptoms include:

A lonely and anxious person holding their head in hands and suffering from a mental illness.

2. Psychotic Symptoms

Psychotic symptoms may affect the way we interact with reality. 

For example, psychosis could include hearing or seeing things that are not there or feeling utterly convinced of ideas that don’t match up with the facts (ie thinking that your mother hates you when she doesn’t). 

Mental illnesses associated with psychotic symptoms include: 

  • Schizophrenia
  • Bipolar disorder
  • High-stress or substance abuse

Mental Illness Support Through Counselling

Counselling in Singapore offers a safe environment to manage your emotions and develop skills to navigate your mental health issues more effectively. 

During sessions, you will be talking to an expert counsellor through structured conversations. 

Based on your information and other details, your counsellor will help you observe and recognise patterns that may trigger emotional distress. 

The key aspect that can help you get the most out of counselling is building a healthy relationship with your counsellor. 

The therapeutic alliance you create will significantly influence the speed and quality of your progress during and outside therapy sessions. 

Through counselling, you may learn essential skills to handle your problems. 

Your counsellor will choose a therapeutic approach based on their expertise, your preference, and what works best for your mental health issues. 

Some of the common therapeutic approaches are:

  • Cognitive behavioural therapy
  • Dialectical behavioural therapy
  • Acceptance and commitment therapy
  • Schema therapy
  • Narrative therapy 
  • Mindfulness-based therapy

Frequently Asked Questions

What mental health issues can counselling help with?

Counselling helps with several mental health issues. 

At TYHO, some of the common issues you can seek help for include:

  • Anxiety: Counselling can help you with generalised anxiety disorder, social anxiety disorder, and so on. 
  • Depression: If you feel low all the time or have extreme mood swings, counselling can help you manage your negative emotions. 
  • Addictions: Counsellors in Singapore can help you if you struggle with alcohol dependency or non-substance addictions like excessive shopping or gambling. 
  • Eating disorders: Counselling supports people who have a disordered relationship with food or their body. Counsellors can also help with mental health issues such as poor self-esteem or body image problems. 
  • Personality disorders: Counselling can teach you coping tools if you suffer from personality disorders such as OCPD or dependent personality disorder.
A client talking to a Singapore counsellor about their mental illness and emotional distress.

What happens in the first counselling session?

Before your first session, you may complete an intake form at TYHO.

You will be sharing basic details such as your name, contact information, and age in the form. You may also have to share the contact of someone close to emergencies and write a brief outline of your expectations of counselling.  

As your session begins, your counsellor will take you through the counselling process. 

Each counselling session is unique. Hence, you can share your mental health issues either in the first session or whenever you feel comfortable. 

To understand your needs and issues better, your counsellor may ask you several questions regarding your:

  • Childhood
  • Goals for counselling
  • Personal or work-related issues
  • Family background
  • Past relationships
  • Friendships
  • Hobbies

At any point during the sessions, you can ask questions. Try talking about the therapy approach, style, how soon you can expect to progress, and what you need to do outside sessions. 

Also See: 5 Tips to Choose the Right Counsellor in Singapore

Counsellors at TYHO are non-judgemental and empathetic and will happily answer any questions you may have!

[elementor-template id="4580"]

5 Tips to Choose the Right Counsellor in Singapore

Posted on by rootal

Choosing the right counsellor in Singapore can seem overwhelming at first. However, you can make this process smoother and more effective with a few practical tips. 

Like any other relationship, a client-counsellor relationship is also unique to the people involved. What approach or style works for you may not work for someone else. 

If you are just starting out your mental wellness journey, you may want to know how to recognise the right counsellor for your issues. 

To answer your question, we have expanded on 5 major tips and steps that you can follow to choose the right counsellor in Singapore!

This Article Contains:

Identify Your Therapy Goals

Before you choose the right counsellor, you may want to identify your therapy goals. 

Identifying your goals is about understanding what you hope to achieve through therapy. The first step can seem daunting, but it can be simpler than you might think. 

Start by reflecting on what’s bothering you. Your issues could be personal, work-related stress, academic, or interpersonal relationships. 

Next, think about what you wish to do with your problems. Are you hoping to set realistic couple goals? Or are you keen on moving on from your relationship?

Other emotional examples could include solving a problem, such as your struggles to live in a new country, or overcoming a psychological hardship (eg negative thought patterns or feeling sad for no reason).

Your goals can vary widely and can even change every day. Hence, you may want to write down your thoughts in a notebook to refer to while choosing the right counsellor. 

In your notebook, create two lists. Under one list, write down daily challenges you find difficult to handle. These could include finishing your work on time, having no friends, social media addiction etc. 

Under the second list, write down if you are diagnosed with a mental health condition (eg generalised anxiety disorder) or if you suspect that you may have a disorder. 

At Talk Your Heart Out (TYHO), you will find a list of issues our counsellors can help you overcome. The points you note in this first step can be useful when you review the counsellor’s profiles! 

Remember, it is okay if your goals are not yet clear. Therapy is a journey, and your objectives and expectations can evolve over time. 

The important thing is to begin with a direction in mind, even if it is as simple as wanting to feel better.

Front view of a person sitting and writing down therapy goals in a notebook for choosing the right counsellor.

Review the Counsellor’s Profile

The second tip while choosing the right counsellor is to review their full profiles. 

At TYHO, you can visit each counsellor’s profile to review their background. Here, you will find information about the counsellor’s:

  • Qualifications
  • Clinical experience
  • Therapeutic expertise
  • Research backgrounds
  • Therapeutic approach 
  • Issues they help with
  • Languages they speak
  • Personal interests and character

We suggest going through all the information above to choose the right counsellor. In fact, you can also watch their short introductory videos to get to know the counsellor.

During this step, refer to your therapy goals and check if any counsellor can help you with them. 

For example, if you struggle with mood swings, feeling emotional, or fatigue – you can look for counsellors who can help with depression and anxiety. 

Under the section ‘Therapeutic Approaches’, you will find all the techniques a counsellor uses during their sessions. 

Lastly, read the counsellor’s description to better understand where they come from and what kind of help they can offer. 

If you have any questions or requests, feel free to contact us at [email protected].

Ask Questions

When choosing the right counsellor, try to review their therapeutic approach and style. 

Below are some key questions you can consider asking your counsellor before your first therapy session!

  • Firstly, ask about the counsellor’s therapeutic approach. Do they lean towards psychodynamic methods or cognitive-behavioural techniques?
  • Secondly, ask the counsellor about the structure of the sessions. Does the counsellor encourage you to lead with topics on your mind, or are sessions more structured with specific agendas? 
  • Lastly, ask if the counsellor sets clear objectives at the beginning of sessions and how frequently these goals are reviewed. Clarifying goal setting initially can help you stay on the same page as your counsellor.

Asking the above questions can help you set expectations for all the sessions you may wish to attend. 

Do note that at TYHO, our counsellors may share their clinical impressions regularly and provide you with a therapeutic plan based on your needs. 

Hence, if you have any concerns, talk openly with your counsellor to adjust your plan.

A client asking questions to the counsellor during a counselling session. Asking questions can help in choosing the right counsellor!

Consider the Cultural Fit

The fourth step in choosing the right counsellor is considering the cultural fit. 

For example, if you are part of the LGBTQ+ community, you may want to choose a counsellor who is affirming and knowledgeable about LGBTQ+ issues. 

Read: All You Need to Know About Ethical Non-Monogamy

At TYHO, all our counsellors are non-judgmental and open-minded. However, if you are specifically looking for someone with specialisations in LGBTQ+ issues, we recommend checking their full profiles or contacting us for more information!

Some people may prefer to choose a same-sex counsellor. These people may feel more comfortable sharing their thoughts with someone of a specific gender. 

Another important factor includes the counsellor’s background. For example, if you are from an Asian family, a counsellor who understands your culture may be more capable of addressing your issues sensitively. 

We have counsellors in Singapore who speak multiple languages and come from diverse backgrounds. You will find all the information you need about the counsellor in their full profiles!

Do a Comfort Check

The final step in choosing the right counsellor is to do a comfort check. 

Initially, sharing your deepest fears and secrets with someone you have just met can seem scary. Know that the fear and hesitation of starting therapy are common and experienced worldwide. 

Give yourself some time to adjust to therapy. During this time, try to gauge if your counsellor is the right fit for you. 

After each session, take some time out to reflect on a few aspects. Do you feel a sense of relief? Did you feel understood and validated by your counsellor? You may have the right fit if you answer yes to both questions!

The right counsellor will listen to you actively and engage with you in a way that helps you think outside the box and from a fresh perspective. 

If you find that the fit isn’t quite right after giving it some time, do not hesitate to change your counsellor.

Visit our Singapore counselling page to read more about our counsellors.

[elementor-template id="4580"]

Mental Health Counselling in Singapore: Types & Benefits

Posted on by rootal

Mental health counselling in Singapore is a key support for those feeling down or emotionally distressed. 

Counselling helps you understand your feelings and improve how you cope with daily life issues. Talking to a counsellor might be the right step if everyday tasks feel too hard. 

According to 2022 research, nearly 14.1% of Singaporeans have depression, and 15.2% have anxiety. In total, 20% may have symptoms of depression or anxiety. 

Many people in Singapore struggle with their mental health but avoid seeking help because of fear of judgement. The good news is things are changing. More people are learning about mental health, and finding help is getting easier.

You can improve your life and relationships through offline or online mental health counselling.

This article briefly discusses the types of counselling and why counselling is good for mental health!

This Article Contains:

What Is Mental Health Counselling?

Mental health counselling in Singapore is a space for you to understand and manage your emotions. 

At Talk Your Heart Out (TYHO), we offer counselling services for various psychological challenges. 

Some of the issues we help with include stress, anxiety, depression, burnout, and relationship issues (eg being in a relationship with a narcissist).

You may wonder why counselling is good for mental health and how a professional can help you with something so unique to your situation.

During counselling, you may talk to a trained counsellor about your feelings and thoughts. All TYHO counsellors are empathetic and will guide you through personalised strategies for coping and growth. 

Hence, regardless of your problem, your counsellor will work with you to reach a state of peace. 

The process of mental health counselling in Singapore is collaborative. In other words, your counsellor will work with you to identify goals and develop skills to handle difficult situations. 

Mental health counselling can help you navigate a tough period in life, cope with a disorder, or if you would like to understand your emotions better. 

A counsellor holding a client’s hand for support during mental health counselling in Singapore.

Types of Mental Health Counselling in Singapore

At TYHO, we provide different types of mental health counselling in Singapore to diagnose and help improve your overall wellbeing. 

In this section, you can find out more about the types of psychotherapy a professional may use during counselling. 

The therapeutic plan and approach may vary based on your preferences, your counsellor’s recommendations, and the intensity of your issues. 

Hence, try to have an open and honest conversation with your counsellor about what works best for you!

The primary type of counselling used during sessions is psychotherapy.

Psychotherapy

Psychotherapy is a type of talk therapy where you may engage in a conversation with a mental health counsellor to address your issues. 

Individuals, couples, children, and family members can attend psychotherapy either individually or along with their loved ones. 

For example, couples can attend sessions together during couples counselling in Singapore. However, a partner may go for individual counselling if they wish to attend a session alone. 

At its core, psychotherapy aims to teach people about the complex relationship between their emotions, thoughts, and actions. 

By doing so, the person may gain self-awareness and empower them to view their challenges from a fresh perspective. 

During mental health counselling in Singapore, your counsellor may use either one or multiple approaches to suit your unique needs. 

Some of the common types among these are cognitive behavioural therapy (CBT), dialectical behavioural therapy (DBT), and acceptance and commitment therapy (ACT).

Cognitive Behavioural Therapy (CBT)

CBT is a type of mental health counselling that may help you understand how your thoughts, feelings, and actions influence each other. 

Initially, CBT identifies that negative behaviours often originate from counterproductive thoughts. You may learn how to reframe your thoughts to handle difficult situations. 

In therapy sessions, your counsellor will guide you through introspective exercises. These activities will help you identify and understand your cognitive biases (ie thinking that everything is your fault).

Dialectical Behavioural Therapy (DBT)

DBT is a structured therapeutic approach that combines tools from CBT and mindfulness practices. 

DBT focuses on four key elements. These include mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness. 

Through DBT techniques, you will learn how to manage stress, control your emotions, and improve relationships.

Partners looking content and happy spending time together after mental health counselling in Singapore.

Acceptance and Commitment Therapy (ACT)

ACT is a type of mental health counselling that focuses on accepting emotions and thoughts without struggle. 

The main idea of ACT is to ‘make room’ for thoughts without judging them or trying to get rid of them as soon as possible. 

ACT helps shift your focus from fighting your feelings to acknowledging and letting them pass. 

Therefore, the shift in your perspective can allow you to engage in life more fully and make decisions based on what matters to you.

Why Is Counselling Good for Mental Health?

We may all have wondered why counselling is good for mental health. Why not talk to a friend about it or seek advice from a mentor? 

Counselling is different from talking to our loved ones. While your friend may hear you out and offer advice, your counsellor is an expert at recognising patterns and hints from your behaviours and thoughts that you may otherwise have missed. 

See: Have No Friends? Here’s How to Thrive

The patterns in your behaviours may, therefore, provide crucial insight into why you feel the way you do and what skills might help you handle your issues better. 

Moreover, unconditional validation and support from your counsellor may help you feel understood and less alone. 

Below are four important points on why counselling is good for mental health:

  • Emotional support: Mental health counselling in Singapore offers a space to express your feelings without fear of judgement or ridicule.
  • Coping strategies: Your counsellor will teach you specific and personalised coping methods that you can use to overcome negative emotions. At TYHO, we believe that you are the best judge of your life. Hence, your counsellor will ensure that you are independent and self-reliant. In other words, the skills you learn in therapy can be used long after your sessions end. 
  • Improved relationships: Through mental health counselling, you can improve your communication skills and the way you interact with your loved ones. When you understand your partner better, you will notice an improvement in your bond and affection!
  • Personal growth: Counselling can teach you how to reflect and better understand yourself. Through individual mental health counselling in Singapore, you may learn your strengths and align your life with your values. 
[elementor-template id="4580"]

Counselling Services in Singapore

Posted on by rootal

Singapore is a country where the pace of life never seems to slow down. Finding a moment of peace or rest can, therefore, feel impossible. 

Moreover, personal issues such as lack of self-esteem, poor self-image, loneliness, and having no friends can increase emotional distress.

In fact, 2023 research conducted in Singapore showed that around 14.1% of Singaporean adults had depression, and 15.2% had symptoms of anxiety. 

The statistics show that it is more important than ever to find a professional space to improve our mental wellness. 

This Article Contains:

Choosing the Best Counselling Services

Choosing the best counselling services in Singapore is about seeking help and learning to live a more balanced life. 

In other words, counselling is for everyone. You can seek help to cope with a specific psychological issue or if you simply want more guidance and direction in your life.

At Talk Your Heart Out (TYHO), we understand the problems faced by individuals, couples, and families in Singapore. 

Our counselling services are designed to meet you where you are. Through the vast range of services, we hope to listen, understand, and help improve your overall wellbeing.

We provide various information to help you choose the right service for you. For example, you will find information about our Singapore counsellor’s qualifications, expertise, background, languages they speak, issues they help with, and so on.

Counselling Services in Singapore

Individual Counselling Services

During individual counselling, you will be talking one-on-one with a counsellor. We offer individual counselling services in Singapore through online or in-person sessions. 

TYHO counsellors can help with several issues, such as depression, anxiety disorders, eating disorders, low self-esteem, life transitions etc. 

Counselling is also a space to find ways to deal with everyday challenges. For example, coping with loss or adjusting to a new life situation (ie adopting a pet or moving to a different place).

Whether you are an adult, teen, or child, we’ve got someone who can help. Visit our Singapore counselling page to get started.

Couples Counselling Services

During couples counselling, you and your partner will learn how to gain understanding and empathy towards each other. 

We offer couples counselling services in Singapore through online and in-person sessions. Your therapeutic plan will be designed based on your unique needs and problems. 

During sessions, you will learn how to set boundaries respectfully and express your needs clearly. 

Also See: 5 Languages of Love: Thinking Across Culture & Geography

TYHO couples counsellors specialise in helping with issues such as lack of trust, communication gaps, frequent conflicts, and intimacy.

A couple sitting on a couch opposite to a therapist during couple counselling service in Singapore. The therapist is shaking hands with one of the couples.

Marriage Counselling Services

We offer the best counselling services in Singapore for couples who may wish to improve and work on their relationships.

At TYHO, we understand that every marriage faces unique challenges.

You may attend online or offline sessions with your spouse during marriage counselling.

Marriage counselling at TYHO will allow you to express your feelings safely.

You can expect to handle financial disagreements, parenting styles, emotional disconnect, and frequent arguments. 

You can gain insights into your marriage and work together with your spouse and counsellor towards a happy and healthy marriage.

Family Counselling Services

During family counselling, you can understand the unique dynamics that develop in your household. 

TYHO family counselling services in Singapore are available online and in person.

We understand that communication issues may arise due to conflicts or arguments in the family. 

Hence, through counselling, you can expect to deal with issues such as generational gaps, sibling rivalries, gaslighting parents, and lack of honest communication. 

Explore our best counselling services and discover how we can support your family’s journey towards better mental wellbeing.

A child gives a high five to a counsellor during counselling services in Singapore. The child is sitting along with their parents opposite to the therapist.

Child Counselling Services

Child counselling at TYHO is designed with your child in mind. Our approach is gentle and focuses on creating a safe environment where kids can express their feelings. 

During sessions, children can cope with issues such as bullying, learning difficulties, anxiety, and mood swings.

Children may engage in one-on-one conversations with our counsellors. Experts at TYHO use age-appropriate tools such as motivational interviewing (MI). 

MI is used to encourage children to open up about their feelings through open-ended questions. The counsellor may provide the validation the child needs to feel heard and understood.

Child counsellors may occasionally invite parents or guardians to join the sessions. Social support or having someone close nearby can help create a positive experience.

Counselling Services for Psychological Issues

At TYHO, we offer the best counselling services in Singapore to address various emotional and psychological challenges.

Do note that the below list is not exhaustive. 

In a counsellor’s full profile, you can find the specific issues they can help with. Get started here!

In a Singapore counselling service session, a counsellor sits on a chair and takes notes as a person lies down on a couch with their hands on their forehead.

However, some of the common issues we help with include:

  • Depression Counselling: We provide help for all kinds of depression disorders. Our counsellors in Singapore use effective tools to identify the root causes of your depression. Moreover, you may also learn how to manage your emotions and negative thinking through counselling. 
  • Anxiety Counselling: During anxiety counselling, you may learn how to handle your worry and fear. TYHO counsellors can help you learn tools to regain calmness and improve decision-making skills. 
  • Grief Counselling: You may experience profound sadness after losing someone. At this time in your life, TYHO counsellors can gently guide you through healing. 
  • Anger Management: During counselling for anger management, you may learn how to control your anger and improve your interpersonal relationships. The best counselling services in Singapore can help you focus on self-awareness and channel your intense emotions into something constructive and healthy. 

Visit our Singapore counselling page to learn more about the counselling services we offer and find the right counsellor for you! 

[elementor-template id="4580"]

What is Therapy and Different Types of Therapy

Posted on by rootal

From time to time, all of us feel mentally or emotionally burdened, be it from work, academic stresses, or relationships.

In recent times, many people have spoken out about mental health issues around the globe. This has fuelled an interest in personal therapy as an effective way to cope with the psychological and emotional issues that we face in our daily lives.

What is therapy? How can a Therapist in Singapore help? What are some types of therapy? These are some questions that we aim to answer in this article. 

Here’s more information for those unsure about what therapy is and if therapy is for them, as well as 7 different types of therapy used by mental health professionals.

This Article Contains:

What is Therapy?

What is therapy? There are countless types of therapy (see below).

The term ‘therapist’ is widely used. People wonder what occupational therapy, speech therapy, massage therapy, and physiotherapy is. The list goes on.

Therapy is also generally known as counselling or psychotherapy. In the context of emotional difficulties, therapy is a safe, confidential, and non-judgmental space.

Individuals may share their struggles and work towards a goal with a trained professional. This section introduces the types of trained professionals and what they do.

Psychiatrist. Diagnoses mental health conditions. Prescribes medication.

Clinical psychologist. Diagnoses mental health conditions. Manages more serious mental health disorders non-medicinally in the long term.

Professional counsellor. Uses integrative therapies to help people work through personal and emotional issues.

Social Worker: Works with and advocates for individuals and families. Liaises with various parties in the community on behalf of clients.

When looking for a therapist, you might find the terms ‘therapist’, ‘counsellor’, and ‘psychotherapist’ used interchangeably. What is most important is trust.

Look for a therapist you can trust. This is because your relationship with your therapist will be a key factor affecting the outcome of therapy.

Therapists help their clients develop emotional resilience and cognitive skills to alleviate distress and help them achieve their personal goals and potential.

They use different therapeutic modes to:

  • Provide a fresh perspective on issues
  • Help us develop self-awareness to better understand our behaviour, thought patterns and emotions
  • Improve our communication skills so we may convey ourselves more constructively

Therapy is for anyone

Therapy isn’t the only way to manage all mental health issues.

Different strategies work for people who want to maintain good mental health, including yoga, self-care, mindfulness and journaling.

However, if someone hasn’t felt like themselves for more than two weeks, a check-in with a therapist may be a suitable option.

For example, if they have been:

You may wish to learn more about the warning signs to look out for.

Therapy in Singapore is not only reserved for people who have been clinically diagnosed with mental illnesses or mental disorders.

It is common to think, “My situation is not bad enough to go for therapy,” or hear this from your loved ones.

This may be a good time to gently remind ourselves and those close to us that things don’t have to get worse before they get better.

Therapists don’t tell us what to do

It is not uncommon to find ourselves asking questions such as:

There must be a reason why we can’t help but feel anxious or depressed over a certain situation we are facing.

There must be a reason why we may feel continuously helpless or indulge in self-defeating and maladaptive behaviours.

Therapists are equipped with skills to help us gain a deeper understanding of ourselves and gain self-awareness. Good therapists don’t tell us what decisions we should make or how we should feel about situations.

Instead, they help us develop useful skills that we may not have had the fortune to inherit or stumble upon.

Therapy is more than just having a casual chat

We may go to counselling in Singapore and start by casually discussing how messy our lives are or ranting about our difficult experiences.

However, how a Therapist responds is different from how your friend would.

Psychotherapists in Singapore are professionally trained in different types of therapy to help you with any emotional or psychological difficulties you may be facing.

Therapists are also required to adhere to professional and ethical obligations, including that of confidentiality.

Your time spent with your therapist is focused on you – your hopes, desires and fears. It is not like a two-way conversation with a friend.

Singaporean Therapists are trained to help you through your personal issues without any bias, judgement or discomfort.

They are also objective – having no personal stake in your decisions, perspectives or values, they help to uncover your true self to yourself.

It can get uncomfortable during therapy because, for any therapy to work, we must trust our therapist and open up our deepest wounds to them.

Marriage counselling Singapore

Therapy is a mature way of fixing a personal problem

Struggling with a mental health issue, or indeed seeking therapy in Singapore, does not make one weak or ‘defective’ in any way.

What matters more is the maturity and resilience that one shows in dealing with the issue, like any other life challenge.

Maturity is when we are unafraid to accept our own trauma, grief and pain and actively seek help before it affects us further.

It requires a clear and honest analysis of ourselves, coupled with strength and courage, to be able to fight our battles head-on.

By employing professional help, we are not only acknowledging that an issue is weighing us down in some way, but we are also working on it to find appropriate solutions.

You May Like Reading: Do I Need Therapy?

The length and frequency of therapy can vary

There is no rule around how long therapy will take or how frequent it should be, as it would depend on the issues faced by the client, their personal goals and the improvements observed.

We provide some research-backed guidance below.

Length

Mental health research indicates that after an average of 8 sessions (Foundation Psychology; Saxon et al., 2016), individuals report the greatest decrease in psychological distress and are most likely to experience positive changes in their lives.

Time is needed for therapists to understand our personal story and history. It is also important to remember that progress looks different for each of us. We also need time for us to make changes in our lives and break unhelpful patterns. 

It may also be helpful to note that individuals who decide to withdraw within or just after 3 sessions are less likely to experience positive outcomes as things often start taking a turn for the better after the third session (Crago & Gardner, 2012).

Frequency

In terms of frequency, at the start, individuals can consider going for therapy once a week.

Research suggests that weekly sessions allow regularity, which is highly beneficial to clients, particularly at the beginning of the therapeutic journey.

Having regular weekly sessions develops one’s emotional safety (Cameron, 2018) and enables one to build trust and rapport with one’s therapist (Hall, 2020). 

This allows one to progress at a steady pace and ensures that during sessions, more time can be dedicated to working through one’s issues rather than filling the therapist in about the time that has elapsed.

Moreover, weekly check-ins reduce the possibility of slipping into bad habits or becoming overwhelmed by unwanted thoughts and feelings. Visit our obsessive-compulsive disorder page to read more. 

Nonetheless, committing to therapy in Singapore is an investment of both one’s time and financial resources. You may want to speak with your therapist and come up with a plan or schedule that works best for you.

Therapy doesn’t last forever

Therapists certainly do not encourage long-term dependence on them. It can be a lifelong effort on our part to work on the issues we face, but the work of a therapist ends when we have learned the necessary skills for doing so.

Depending on the type of therapy we receive as well as the complexity of the problems we face, the amount of time needed may vary from person to person, but there is an end to therapy.

Goals are always set so that we get a gauge of how far or how near we are from ‘the end’. These goals can be specific, like controlling anger in a relationship, or more broad-based goals, such as rediscovering joy and happiness, improving our relationships or better regulating our emotions.

Therapy generally ends when the client’s goals have been achieved.

Online therapy can be just as effective

For the vast majority of us, other than wondering what is therapy, we question if online therapy is the same as in-person. 

As long as we are able to find a comfortable and private environment, talk therapy is as effective, whether it is conducted online via video-conferencing, voice call, live texting, or in-person.

Indeed, the added convenience, anonymity and affordability when talking to the Singaporean Therapist online may even allow us to feel more at ease and thus improve the effectiveness of the therapy sessions.

Online counselling in Singapore can be more time efficient as well. Not only can we fit therapy sessions into our schedules more easily without having to take leave from work, but it also removes the need to travel.

Additionally, there will be no need to explain our stories again when changing therapists within the platform should we agree to allow our previous therapist to share session notes.

Read more about the benefits of online counselling.

Different Types of Therapy

Therapists use different types of therapy, or a mix of approaches. This section explains 7 commonly used therapeutic approaches.

Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy (CBT) suggests that our thoughts, emotions, and behaviour all affect each other.

CBT is predicated on the idea that the challenges we face stem from our thoughts and beliefs. Thus, reframing our unhelpful thoughts reduces our difficulties (Dawson, Moghaddam & Przepiórka, 2015).

Individuals have different belief systems, which result in other emotions and actions even in similar situations.

For example, John was often criticized by his parents as a child. Thus, he internalised the core beliefs that he was ‘worthless’ and ‘useless’. When John failed exams, he thought it was because he was ‘inferior’.

He felt sad and frustrated. To feel better, John started to smoke and drink. The more he smoked and drank, the more ‘useless’ he felt. Hence, a vicious cycle followed.

To get rid of his negative emotions, he engaged in harmful behaviours. This reinforced his feelings of sadness and frustration. He then believed that he was ‘inferior’.

CBT identifies and reframes unhelpful thoughts and beliefs into healthier alternatives. This changes the resulting emotions and actions.

CBT has been recommended for treating anxiety disorders and low to moderate levels of depression (NICE, 2009). It is an evidence-based practice that is largely effective.

Visit our depression counselling and anxiety counselling page to learn more.

Mindfulness

Mindfulness has its roots in Buddhism (Guendelman, Medeiros, Rampes, 2017).

According to Davis and Hayes (2011), mindfulness is ‘a moment-to-moment awareness of one’s experience without judgment’. In other words, to be mindful is to be truly present in the moment and to be aware of what one is doing, thinking and feeling.

Some ways to practice mindfulness include taking a few minutes to breathe in and out deeply.

Truly focus on your thoughts and feelings. Let them come and go without judging or analysing them. Be aware of your senses. Listen to the sounds in your surroundings. Feel the connection of your feet to the ground.

Mindfulness allows individuals to better regulate and cope with their feelings (Guendelman et al., 2017) by mitigating strong negative emotions.

Being present in the moment helps to reduce automatic behaviours. If the driver in front of us brakes suddenly, we tend to react with anger automatically.

However, practising mindfulness allows us to choose how we wish to respond intentionally. Responding calmly rather than angrily may promote better mental well-being in the long run.

Mindfulness has been integrated into various therapies. Examples include Mindfulness-Based Stress Reduction (MBSR), Mindfulness-Based Cognitive Therapy (MBCT) and Acceptance and Commitment Therapy (ACT).

Although these therapies vary in technique and preferred outcomes, mindfulness is at the core of them all.

For example, MBCT integrates both mindfulness and CBT. It guides clients to identify and recognise negative thinking patterns, such as rumination (ie constant worrying thoughts) or thought suppression.

Clients are then taught skills to disengage from these automatic and dysfunctional patterns via meditation (Barnhofer et al., 2009).

Mindfulness is effective in decreasing the rate of relapse from depression (Williams et al, 2008). It is also useful for dealing with depression, stress and anxiety.

A person holds the Namaste pose and meditates, embodying the practice of what therapy is.

Psychodynamic Therapy

Psychodynamic therapy addresses unconscious conflicts that may have arisen during an individual’s early relationships and that are still impacting their current life (Lake & Whittington, 2015).

For example, it looks at how our relationships with our parents affect our current lives.

Children of neglectful parents tend to grow up being emotionally distant.

Hence, psychodynamic therapy aims to highlight unhelpful and internalized behaviours. This is done by bringing them to a client’s consciousness.

Clients are then guided to form new meanings and experiences (Lake & Whittington, 2015).

Principles of Inner Child Work

The concept of an ‘inner child’ looks at the child inside of us – the child we once were.

Although many of us might consider ourselves grown adults, our lives are constantly influenced unconsciously by our inner child (Diamond, 2008).

The pain, trauma and emotional burdens felt during childhood continue to impact us as adults. Inner child work hence ‘involves the patient using their adult self to re-parent their inner child’ (p.1) with the Singaporean therapist helping alongside (Mahadevan, 2012).

It is thus important to first recognize the needs of the inner child. One can then work towards reconciliation between the two selves (Diamond, 2008).

This allows the person to grow and truly heal. Mahadevan (2012) suggested that it was crucial for his participant to ‘connect with her inner child” and to “feel her feelings which she had suppressed for a long time as a child’.

Solution Focused Brief Therapy (SFBT)

Solution Focused Brief Therapy, as the name suggests, focuses on the possible solutions a client may choose.

The problem thus lies not in the client but in the solution. Effective solutions should achieve positive results. If not, they should be changed.

Hence, unlike traditional models exploring problems’ origin and maintenance, SFBT looks at what clients can do to achieve desired outcomes.

In SFBT, the therapist asks questions that help clients identify their strengths and resources. An example is, “You were able to abstain from alcohol at home; what’s different here?”.

The following section covers SFBT techniques adapted from de Shazer and Berg (1997) and Kim and Franklin (2009).

SFBT Techniques

The miracle question: Clients are asked to think about how different their lives would be if the problem did not exist. This helps them form a clear and realistic goal to achieve their desired outcome (Hopson & Kim, 2004).

Scaling questions: Clients are asked to rate their progress (e.g., on a scale of 1 to 10). This allows them to track their efforts. Scaling questions uncover possible solutions (Hopson & Kim, 2004) by revealing what does and does not work.

Evaluation and giving compliments: Clients are praised for their strengths. This empowers them. It also highlights their resources (Hopson & Kim, 2004).

Giving homework: The therapist in Singapore assigns an activity for the client to try. This is based on what the client decides is beneficial or not in seeking effective solutions (Hopson & Kim, 2004).

Setting targets: Goals must be practical and realistic. They must also come from what clients believe will work. This increases clients’ motivation and involvement (Hopson & Kim, 2004).

Questioning about exceptions: The therapist examines when the problem is absent and how this absence occurred. This helps clients realise that they already have resources to address the problem (Hopson & Kim, 2004).

See: Realistic Couple Goals and Ways You Can Achieve Them

Once the client is aware of and cherishes minor improvements, more changes will occur, creating a ripple effect (Bannink, 2007).

Bannink (2007) also emphasises the client as the driver of effective solutions. In other words, “the client is the expert” (p. 88). Also, the client “defines the goal for treatment” (p. 88).

SBFT is useful and effective for “drug dependence, alcohol addiction, depression, relationship problems, relationship breakdown, eating disorders, crisis and anger management” (Arslan and Ulus, 2020, pp. 3).

Person Centred Approach

Person-centred therapy, developed by Carl Rogers, emphasises the client taking the lead while the therapist follows, helping clients find their own answers (Joseph, 2015).

Rogers proposes that an individual has their own subjective reality, which can only be understood from their own conscious experience (Funder, 2015).

He also suggests that a person’s main purpose is to fulfil one’s true potential — or to “actualise” one’s life (Funder, 2015).

One way to practice this approach is Socratic questioning. This allows one to uncover useful answers (Padesky, 1993).

New information surfaces when questioning the validity of and assumptions behind clients’ beliefs.

Padesky (1993) explains that this is not to “change the client’s mind” (pp. 3). Instead, it is to “understand the client’s view of things” (pp. 3). This results in a collaborative effort to make changes.

Eye Movement Desensitization and Reprocessing (EMDR)

EMDR is based on the Adaptive Information Processing Model. The model argues that previously stored repressed emotions, sensations or beliefs may have memory links to current experiences, which distort the current reality (Shapiro, 2014).

EMDR processes these repressed memories via ‘bilateral stimulation’. The client recounts traumatic experiences while following the therapist’s hand movements or listening to bilateral sounds (Crowley and Santos, 2015).

This desensitises clients to their negative emotions. It also allows clients to reprocess and create new links for their memories.

Research has demonstrated EMDR’s effectiveness for psychological trauma (eg post-traumatic stress Disorder) or negative life experiences by treating repressed memories (Shapiro, 2014).

Systemic Therapy

Systemic therapy considers the system an individual is in. This is in contrast to focusing solely on the individual. Systems include relationships, family, and organisations.

Systemic therapy examines how the system, or the relationships in the system, might perpetuate the problems faced.

Treatment focuses on working with the system to bring about changes (Lake & Whittington, 2015). For example, parents who argue often might add to their children’s anxiety. Check our Singapore child psychologists page for more.

Systemic therapy would then involve helping the parents to respond appropriately to their children’s behaviours. It would also help the parents manage their own emotional difficulties better.

Also See: Why Does My Mom Hate Me? Reasons You May Feel This Way

A family of four smiles and interacts with a therapist, capturing a moment in a therapy session, reflecting an aspect of what therapy is.

Frequently Asked Questions

Why is mental health important?

Our mental health is important as it influences and determines how we think, feel, and behave.

Prioritising our mental health positively impacts several aspects of our lives. Having good mental health boosts our productivity, helps us foster healthy relationships, and allows us to stay resilient amidst life’s challenges.

Read: Why You Procrastinate and How to Stop

Conversely, having poor mental health lowers our focus and motivation and impedes our ability to tackle our daily stressors.

In the long term, it can lead to severe emotional and physical health complications.

One may engage in self-defeating behaviours (eg physical neglect, excessive self-criticism) or even resort to unhealthy coping mechanisms (eg alcohol, drug use) to manage difficult emotions.

How do I get a mental health diagnosis?

Online mental health self-assessments are a quick and convenient way to find out if you are experiencing symptoms of a mental health issue. However, they do not provide you with an actual diagnosis.

You may wish to visit a psychologist in Singapore or a psychiatrist for a mental health diagnosis. They are mental health professionals best placed to assess both your feelings and behaviours and determine the state of your mental health.

As mental health is complex and symptoms of mental health disorders often differ between individuals, it may take several assessments before you receive your complete diagnosis.

Even then, your diagnosis is still subject to change, particularly if new symptoms show up over time.

At times, you may also be required to undergo a physical check-up to draw out physical ailments contributing to your symptoms, if any.

The process of getting a diagnosis can be arduous. Many a time, you will be asked to share your innermost struggles and confront difficult experiences.

Being diagnosed with a mental disorder may also leave you feeling lost and confused or even ashamed. However, always remember that you are not your mental disorder.

You are simply an individual with a mental disorder, and a courageous one at that, for seeking support. 

What does a mental health counsellor do?

A mental health counsellor is a trained professional who works with individuals experiencing various personal and emotional issues (eg feeling emotional all the time).

Beyond providing a listening ear, they draw from several integrative therapies to help you see things from different perspectives and gain deeper self-awareness.

A counsellor also gives you mental health tips and guides you along as you set goals and action plans to enhance your overall well-being.

Nonetheless, a counsellor does not tell you what to do or how you should feel. Rather, they offer a safe and non-judgmental space fo share your emotions and experiences honestly.

Over time, your therapeutic journey is meant to help you build internal resources and develop skills to manage the challenges you are faced with.

How to prepare for therapy sessions?

Anticipating your first therapy session in Singapore can fill you with nervousness and apprehension.

Experiencing such feelings is completely normal, particularly if you are unsure of what to expect.

That said, there are still steps you can take to prepare better prepare yourself and make the most out of your session.

Some tips include:

  • Envision your goals: Think about what you hope to get from therapy. It is natural for your thoughts to be all over the place before your first session. You may even wonder if it’s too early to start envisioning goals. Nonetheless, envisaging an outcome prepares you for your first conversation with your therapist. With knowledge of your purpose for seeking therapy, they can also better devise a therapeutic plan for you.
  • Keep an open mind: Counselling sessions often reveal insights about ourselves in ways that we may not have expected. Be honest with yourself. Keeping an open mind invites new ideas, possibilities and experiences, which help to foster self-growth. Your Therapist in Singapore may also ask you more questions during your first session to better assess and understand your situation.
  • Ask questions: Don’t be afraid to ask questions. Clarifying your doubts during the session, whether about therapy itself, appointment frequency, or payment, relieves you a great deal of uncertainty after the session. What’s more, receiving clear answers from your therapist allows you to plan your subsequent sessions more swiftly.

If you are keen to learn more about how to prepare for different types of counselling sessions (eg individual counselling, couples counselling), further information can be found here.

How long are therapy sessions?

Most individual therapy sessions run for 50 to 60 minutes. Couples or family counselling sessions, however, may run longer (eg 90 mins).

All sessions at Talk Your Heart Out (TYHO) are an hour long. 

There are a few reasons for keeping to hour-long sessions. Some clients may feel overwhelmed when they are made to discuss deeply personal and emotional issues, often including traumatic experiences, for more than an hour.

Limiting sessions to an hour allows them to discuss, feel, and contain their emotions with a clear endpoint in mind, such that resuming daily activities after would be less tedious.

Adhering to such session length also encourages clients to dive more directly into their issues, which in turn helps therapists to absorb what they have shared and offer insights with greater ease.

Altogether, it ensures that both clients and Therapists stay focused across the hour and reduces the chances of an information overload.

How much do therapy sessions cost?

On average, an hour-long therapy session is priced between $100-$300 for individual counselling and $180-$400 for couples counselling.

Some counselling centres utilise a sliding scale structure, where fees are often adjusted according to a client’s income.

When in doubt, seek clarification from the respective service teams.

At TYHO, the fees for our individual counselling sessions start from S$ 130.80 (w/GST) and for our couples counselling sessions from S$ 152.60 (w/GST).

Package pricing is also available for both session types. For more pricing-related information, please click here.

When is mental health awareness month?

In the United States, Mental Health Awareness Month is celebrated in May.

Events and activities to raise mental health awareness are usually planned during this time of the year.

Collectively, they aim to show support for individuals with mental health issues, normalise conversations around mental health and wellbeing, and reduce the stigma surrounding seeking professional help.

Across many parts of the world, as well as in Singapore, World Mental Health Day is also celebrated on 10 October each year.

Mental Health Awareness Month and World Mental Health Day are important initiatives.

While mental health should always be a priority, many often feel afraid to admit their vulnerabilities and tend to trivialise their emotions. Some may even find the topic taboo or foreign.

Such observances thus establish the universal significance of mental health, provide a platform to mobilise wellbeing efforts and encourage more workplaces and individuals to commit to self-care.

Visit our Singapore Therapist page to read about the different types of services we offer. 

[elementor-template id="4580"]