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Month: March 2024

The Importance of Mental Health Awareness

Posted on by rootal

It is impossible to talk about overall wellness without bringing up mental health. 

In Malaysia, nearly 29% of adults suffer from some type of mental health issue. Yet, many hesitate to seek help due to stigma.  

Moreover, wellness does not only refer to a mental illness. Instead, there are several different types of wellness, including emotional, physical, social, and psychological.  

Our work, personal life, relationships, emotional health, and physical health can affect how we feel and live every day. Our wellness can also affect how we perform at school or work and how we maintain our relationships. 

The discussion around mental health awareness has never been as important as, say, physical health or work-life balance. However, all these elements combined can improve the overall quality of life. 

Learn what mental health awareness means, how it can help you, and what you can do to promote awareness in your circle.  

This Article Contains:

What Is Mental Health Awareness?

Mental health awareness is about spreading and gaining knowledge about how our mental health (eg thoughts and feelings) can affect our wellness.  

Awareness helps us see that it is okay to be honest about our feelings and that there is no shame in seeking help when we need it.  

The idea encourages everyone to: 

  • Learn more about mental health 
  • Recognise the signs that they or someone they love may be struggling 
  • Understand that counselling can be a great option for coping and healing  

Spreading awareness is also about making sure that people don’t feel alone, different, or ashamed when they face mental health issues.  

By having conversations about mental health, we can remove the fear and shame associated with it.  

When we become aware of mental health, we may become better friends, family members, professionals, leaders, and community members! 

How Can Mental Health Awareness Help?

Mental health awareness can help promote counselling in Malaysia and medical treatment.  

Having these conversations can be hard initially, but they play an essential role in changing the way our society thinks about mental illness.  

Most people seek help only when their condition is ‘severe’—that is, when it affects their personal life, relationships, or work performance.  

However, spreading awareness about mental health could ensure that we recognise the signs of illness early on and prevent them before they get worse.  

Below are four important ways mental health awareness can help.

Helps Understand Oneself

Mental health awareness can help you identify signs of your own mental well-being.  

For example, if you have been feeling sad for days without a reason, you may reflect on other signs based on your knowledge. You may think about your appetite, mood swings, social energy, your motivation to work etc.  

Without enough awareness, however, the chances of you neglecting your mental health can increase.  

Your awareness can also empower you to take control of your life. If you feel sad, you may quickly seek help from a counsellor to cope better.  

Similarly, being aware also means being more self-aware.  

If you doomscroll on social media (eg scroll endlessly and without intention), you may notice that you feel anxious or FOMO due to your current behaviour. Your awareness would then help you stop the activity and take a break.  

Starts Conversations

Mental health awareness can start hard and important conversations.  

Awareness gives people more space and the safety to talk about their problems without fear of judgment.  

Moreover, when more people start talking about their issues, those suffering alone may also feel hopeful. This, in turn, makes it easier for loved ones to reach out to each other.  

To start conversations, try to notice if your friend or any family member is struggling.  

Offer them a listening ear and show them that you care about their feelings. Your unconditional support could help promote mental wellness and express your love at the same time.  

Women wearing hijab and talking about mental health awareness.

Promotes Mental Wellness

We may all think that mental health is only related to mental illness.  

However, what about struggling to overcome a specific problem? Having issues with making friends? Moving to a new country without enough social support? Being part of an oppressed group, yet having no one to show up for you?  

Mental wellness has several different elements associated with it. For example, a person may be mentally fit yet have problems with issues such as bullying or discrimination.  

Hence, regardless of their mental wellness, everyone may benefit from seeking support. 

Online counselling could help you improve confidence, gain clarity about your life purpose, think more positively, and so on.  

With strong and consistent mental health awareness in society, one could comfortably seek help for daily life issues.  

Tips to Promote Mental Health Awareness

How can we, at an individual level, promote mental health awareness?  

A major part of it is speaking up about mental health openly and honestly. 

Below are some tips and ideas to spread awareness about mental health responsibly: 

1. Speak Up

How often do you speak up for yourself?  

Do you ask for rest when you need it?  

Do you prioritise self-care before work?  

It is common to take a day off when we have the flu or are sick. However, we may not ask for leave when we are emotionally drained.  

If you are having a bad mental health day, try to speak up for yourself and get the rest you deserve.  

When you are more honest about your needs, you may also inspire others to do the same! 

2. Learn More

Take some time out every week to learn more about mental health.  

Try to understand the symptoms of some of the most common disorders, like signs of burnout, maladaptive behaviour, anxiety etc.  

Learn how to take care of yourself when you experience mood swings or anxiety. Self-care tips for mental health is a great place to start.  

Keep an eye on your signs, especially when you feel irritated or angry frequently. Talk to your loved ones about your observations. Find posts to read more about what you are going through.  

The more you talk about your signs, the better you may understand them! 

3. Talk to a Counsellor

When you need more support than self-care tools, reach out to your Malaysian counsellor.  

Note: There is no rule about when to seek help. You can book a session right after you notice the signs, before you observe any exhaustion, or later. The important thing is to prioritise your mental health as early as possible.  

Your counsellor may use tools like solution-focused therapy to help you identify and solve your problem.  

If you are comfortable, talk to your friends and family about how therapy helped you and why you continue to seek help.  

Remember, showing up for yourself is one of the most important ways to promote mental health awareness! 

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4 Types of Therapy: How to Make a Choice

Posted on by rootal

If this is your first time trying therapy, or you simply want to look into the different types of therapy to make a choice, you are at the right place.  

You may have noticed that there are several types of therapy available. Some approaches may work best for specific mental health issues, while others could help with multiple disorders at once.  

For example, dialectical behavioural therapy has been proven successful in treating specific conditions such as borderline personality disorder.  

CBT, in contrast, could help with multiple issues such as depression, social anxiety, low self-esteem etc.  

Here’s a look at the four most common types of therapy. The information provided about the approaches can help you make a choice that best fits your needs.  

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Which Therapy Is Best for You?

Before we explore the types of therapy, you may want to note that both you and your Therapist will work together to choose an approach.  

During the initial sessions, you may talk about your problems, emotions, and approaches that you think will help you best.  

Once your Therapist receives an overall picture of your life, they may recommend a few therapeutic approaches.  

Depending on your issues and severity, you may work with one particular type or a combination of several types.  

Sometimes, what’s best for you may differ from what you have in mind. Hence, have an open conversation with your Therapist about your concerns before moving on! 

4 Types of Therapy

1. Psychodynamic Therapy

If you prefer talking about your feelings, you may benefit from psychodynamic therapy.  

The psychodynamic approach is a type of therapy that helps you understand how your past experiences may have influenced your current thoughts and behaviours.  

During sessions, you may talk and explore your feelings with a Malaysian Therapist. Your Therapist may ask you several questions to help you learn more about yourself.  

Psychodynamic therapy can help you with issues such as: 

  • Feeling sad for no reason 
  • Depression 
  • Anxiety 
  • Having relationship issues  
  • Suffering from disordered eating 
  • Chronic pain 

The psychodynamic approach aims to bring your unconscious/subconscious (ie thoughts hidden in your mind) feelings to the surface.  

For example, if you struggle with making new friends, a therapist may help you see that this could be due to a fear of intimacy that may have started in your childhood.  

Psychotherapy can take months or years, depending on your issues and therapy goals. Rather than focusing only on the problem, this approach may help you dig deep into the root causes of the issues and make big changes in how you function.  

Client lying on the couch and a Therapist conducting session on types of therapy to choose.

2. Cognitive Behavioural Therapy (CBT)

CBT is a type of therapy that helps you address two elements: cognition and behaviour.  

Your Therapist may help you replace unwanted or negative thoughts and actions with productive ones. In other words, your thoughts and behaviours are interconnected. 

For example, if a person believes they are not smart, they may avoid engaging in complex tasks – which may then reinforce the negative belief.  

However, a therapist may use skills like cognitive reframing to change the belief.  

What proof does the person have for believing they are not smart? Where can they look for the proof?  

The person may learn to break the negative cycle through introspective questions such as the above.  

CBT can help with issues such as: 

  • Lack of social skills 
  • Substance use disorder 
  • Caregiving stress 

During CBT therapy, your Therapist in Malaysia may work with you to build a positive therapeutic alliance.  

As you begin to open up and build a good rapport with the Therapist, you will also progress more actively outside sessions.  

CBT also teaches you life skills that may last long after your therapy ends.   

3. Dialectical Behaviour Therapy (DBT)

DBT is a type of therapy that can help you manage and control your emotions better.  

Scientists first developed DBT to specifically help with the symptoms of borderline personality disorder. However, the approach has evolved over time to address several other concerns with just as much effectiveness.  

DBT therapists may focus on helping you accept your feelings and learn coping skills to manage highly distressing situations.  

The term ‘dialectical’ means working with opposing forces. Hence, in addition to accepting yourself, you may also learn the power of changing negative qualities.  

Seeking DBT sessions consistently and having a good relationship with your Therapist is key to receiving the best support.  

DBT teaches you several key skills, such as:  

  • Handling intense emotions without losing control 
  • Accepting difficult situations without feeling the need to change them  
  • Becoming aware of the present moment (eg grounding techniques) 
  • Improving your relationships with others 
  • Learning communication and interpersonal skills 

People often choose DBT to receive support for: 

  • Depression 
  • Eating disorders 
  • Self-harm behaviours 
  • PTSD 
  • Binge eating disorder 

4. Humanistic Therapy

The humanistic approach is a type of therapy that helps you understand how your thinking affects your choices, especially when your decisions cause distress. 

Your Therapist will provide unconditional support and space for you to talk about your feelings. The expert will listen to you without clouding your speech with their opinions and help you feel good about yourself.  

You may be in charge of what you want to talk about during humanistic therapy. Your Therapist in Malaysia may ask questions to understand you better.  

There are several subtypes in humanistic therapy, including but not limited to: 

  • Existential therapy: Helps you think about your choices and freedom (ie free will) 
  • Person-centred therapy: The entire therapy may revolve around you and your issues 
  • Gestalt therapy: Helps you identify unresolved issues and how they may have affected you now 

Humanist therapy can help with issues such as: 

  • Long-term illness 
  • Trauma 
  • Depression 
  • Relationship issues 
  • Addiction 
  • Lack of clarity or purpose in life 
A couple attenting therapy session to understand the different types of therapy.

How to Make a Choice

Choosing the right type of therapy can be tricky as there are several options to choose from.  

Ask yourself some questions to reflect on what kind of therapy can help you best. For example: 

Do you think you are always at fault? Do you feel like you are not enough and want to change that?  

Firstly, try to think about what you need help with. For example, CBT can help if you want to change your thinking patterns or how you view the world.  

Psychodynamic therapy may be helpful if you want to understand your feelings better or explore deeper issues.  

Secondly, reflect on what makes you feel comfortable. Some people may prefer having clear steps to follow, which CBT offers.  

Others may prefer a flexible and exploratory approach, which humanistic or psychodynamic therapy could offer.  

Remember that your Therapist will work with you to decide on an approach. Hence, try to be open to suggestions! 

If you start with one Therapist or type of therapy and it does not feel right, it is okay to look for a different professional.  

Finding the right fit means finding someone who makes you feel safe and understood. 

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All You Need to Know About Premarital Counselling

Posted on by rootal

As you wait to begin a new chapter in your relationship, you may need to do a lot of planning for the wedding.  

But have you ever thought about the steps you may have to take to ensure you ease into the new chapter without any hurdles?  

What roles will you take on in the marriage? What is your spouse responsible for? How are you planning to maintain your spark?  

You may have several questions and concerns about how you want your married life to look life.  

This is where premarital counselling can help you. This type of counselling can help you talk about ‘big topics’ like finance, responsibilities, plans for kids, career life and so on.  

Premarital counselling is a good way to make your relationship stronger before you even start your married life.  

Your Singaporean counsellor may give you the space to talk honestly about your hopes and worries about the future.  

This article is a guide to premarital counselling: who should seek it, what it can help with, and how to get started! 

This Article Contains:

What Is Premarital Counseling?

Premarital counselling is a type of therapy you can take before you get married.  

We recommend that you seek counselling if you are in a long-term or live-in relationship or planning to marry soon.  

During premarital counselling, you will have the space to: 

  • Talk about your current relationship problems 
  • Talk about your personal problems 
  • Understand each other’s needs and expectations 
  • Set healthy boundaries 
  • Get to know each other better 
  • Learn conflict-resolution skills 
  • Create goals for marriage and your life together 

Similarly, couples also go to premarital counselling to evaluate their relationship and fix any problems before they worsen.  

Your online Therapist in Singapore will work with you and your partner to identify the problems.  

Rest assured that your Therapist will not judge you and will provide unconditional support for your marriage.  

During sessions, you can talk about: 

  • How you would like to manage your finances 
  • How do you plan to spend time together 
  • What your personal, marriage, and emotional needs are and how you hope to address them 
  •  How to make decisions together 

Who Should Seek Premarital Counseling?

If you are planning to get married, you may wonder if you need premarital counselling. 

Most couples believe that if there are problems in their relationship, they may have to split up or seek counselling only when things are already at their worst.  

However, your problems don’t have to be ‘big’ to seek counselling. What is big is subjective to the couple and their situation.  

On one hand, if you feel the need to improve your relationship or simply wish to seek some guidance before marriage, premarital counselling can help you.  

For example, if you want to get to know your partner well or understand how marriage can change your dynamics, you can learn a lot during counselling. 

If you have never talked to a counsellor before, pre-martial counselling can be a good first step.  

On the other hand, counselling can also help you solve problems such as lack of trust, misunderstandings, arguments with parents-in-law, frequent conflicts, etc.  

Couple receiving premarital counselling.

What Premarital Counseling Can Help With

Premarital counselling can help you prepare for your married life together with your partner.  

The list below is not exhaustive. There are no off-topics during counselling. Even if an issue or aspect is not listed in this section, you can explore how to handle it with your marriage counsellor.  

Some of the common aspects that premarital counselling can help with include: 

  • Understanding each other better: You may learn how to recognise your partner’s emotions and vice versa.  
  • Setting realistic goals and expectations: Counselling can help you understand that marriage can have its own ups and downs. Based on the nature of your relationship, you may learn how to create expectations and meet them.  
  • Making plans for the future: You can discuss your goals, dreams, needs, and ideas for marriage. Your counsellor may help you create a realistic plan and meet your goals through tools like solution-focused therapy! 

Apart from the above, you can also expect to overcome issues such as: 

  • Anger in the relationship 
  • Differences in opinions 
  • Sex-related issues 
  • Problems with emotional intimacy  
  • Issues with close family members 

Get Started With Premarital Counselling

Both you and your partner may need to be willing to seek premarital counselling. If your partner hesitates, explain why you think counselling can help your relationship and what you hope to gain from it. 

Sometimes, people may think that something is wrong with them if you suggest counselling. Try to break that myth and tell your partner that you love them and think counselling can help you both.  

Discuss your observations with your partner if you previously attended individual counselling in Singapore. Your progress in therapy can motivate them to seek help! 

To get started with premarital counselling, try to find someone who can help meet your needs.  

Discuss what areas you wish to focus on with your partner and seek someone to address the issues.  

Attend a few counselling sessions to gauge if your Therapist is the right fit. If either you or your partner feels uncomfortable, look for another expert! 

Remember to communicate openly with your marriage counsellor about your expectations for therapy.  

Noticing progress may take some time. However, with consistency and willingness to improve your relationship, you may soon notice all the changes before you get married! 

 

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Tips for Building a Healthy Relationship

Posted on by rootal

Wanting to maintain a healthy relationship is a great sign. Your need means that you value your relationship and are willing to put in the effort! 

A healthy relationship is about ensuring both people feel happy, valued, and connected.  

In this article, we share some simple pointers you can focus on and 5 important tips for maintaining a healthy relationship.  

This Article Contains:

How to Build a Healthy Relationship?

Firstly, you can ask deep questions to get to know your partner. Try to understand if they want the same things as you.  

Gaining an understanding of your partner’s needs can help you develop realistic couple goals.  

The next step is to focus on the below pointers based on your needs: 

  • Trust usually takes time to build. If your bond lacks trust, show your partner that you are reliable and are willing to care about them as much as possible. 
  • It is also important to share your thoughts and feelings honestly. Remember that we cannot be honest all the time. The goal here is to make sure you both get a chance to share your feelings without being judged.  
  • Sometimes, you might not agree on everything. That is okay. Try to find a middle ground with your partner so both of you feel okay with the outcome.  
  • Focusing on your hobbies is just as important as spending quality time with your partner. Hence, support your partner in what they love doing, even if it is quite different from your interests! 

5 Tips for a Healthy Relationship

All types of bonds have their ups and downs. Hence, regardless of anything, your relationships may require work, commitment, and the willingness to change with your partner.  

Whether you are in your first relationship or have been together long-term, you can follow some simple steps to build a healthy relationship.  

1. Communicate Openly

Open communication is key to building a healthy relationship.  

Communicating could mean sharing your thoughts and feelings honestly and making the other person feel heard.  

Based on your partner’s love language, you can show love by affirming their thoughts or spending time together to truly understand their thoughts.  

Below are some tips for communicating openly: 

  • Be clear and direct when you are talking about your feelings. For example, if you are upset, instead of giving them the ‘silent treatment’ or avoiding conversation, let them know that you are sad and need some space to collect your thoughts.  
  • Listen actively. During a conversation, pause and reflect on what your partner is saying.  
  • Try to avoid having conversations when either of you is angry or tired. Give yourself some space to rest, and then talk about your feelings.  
  • Respect each other’s opinions. You might not always agree with your partner, but take time to understand their point of view.  

2. Listen Actively

Active listening can help build a strong relationship.  

Listening actively means paying attention to someone’s words. Make sure you look at your partner when they are speaking.  

However, there are many ways to listen actively—not everyone is comfortable with eye contact or direct body language.  

Active listening is about making the other person feel valued and understood – and that could mean different things in different types of relationships. 

Hence, the previous point, communicating openly, can also help. 

Let your partner know that you are listening. For example, if you tend to look elsewhere while focusing on a conversation, reassure your partner now and then that you are there and listening to them.  

When your partner shares something with you, show you understand. You can do this by repeating back a bit of what they said, like, “So, you’re upset because I forgot to ask your opinion?”  

Asking questions is also important. But make sure your questions help you understand them better, not make them feel like you are questioning or checking their answer. A good question could be, “Why do you feel that way?” 

Couple drinking coffee and talking to each other to build a healthy relationship.

3. Create Healthy Boundaries

Creating healthy boundaries can help build healthy relationships. 

Boundaries focus on personal space, respect, and mutual understanding. It is about what you can do to protect your space and not about what you want the other person to do! 

To set clear boundaries, express your needs to your partner. Let them know what is important to you and how you would like to receive it.  

For example, if you prefer private time every day, let your partner know that you would like to take time out every night for yourself.  

Remember, boundaries should be flexible. What you or your partner want may change depending on situations, needs, and your dynamics. 

Hence, be open to revisiting your boundaries occasionally to ensure that both of your needs are being met.  

4. Spend Quality Time

Spending time together can help maintain the relationship even when life gets busy. 

Try to actively make some time to meet your partner if you live away from each other.  

Make sure to spend quality time together regularly. Marriage counselling in Singapore can also help you set goals for your relationship. 

Find activities you both enjoy. For example, you can pick up a hobby, take dance classes, or walk together every night.  

Trying new things together can keep things exciting and help you learn more about each other! 

Most importantly, try to have fun together. The joy in everyday life can help create a strong and healthy relationship! 

5. Give and Take

To build a healthy relationship, you may want to ‘give’ and ‘receive’ equally. This could mean giving love, support, energy, care, attention etc.  

Firstly, talk to your partner about what they like and what values are important to them. Share your thoughts and concerns as well. 

Secondly, giving and taking in a relationship should not be a ‘game’ to be won. Remember that sometimes it is okay if either is more than the other! 

Lastly, remember to use magic words (eg thank you or sorry) when necessary, especially if your partner values affirmation and honesty.  

Conclusion

Counselling in Singapore is effective if you want to work on your relationship.  

Your problem does not have to be huge for you to seek help.  

If you simply wish to improve your relationship or understand each other better – counselling can help.  

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Psychological Techniques to Cope with Anxiety

Posted on by rootal

“How to overcome anxiety?” is a common question we may all have asked at some point in our lives.  

Feeling anxious or worried often can significantly affect how you function daily. You may end up overthinking and have difficulty finding joy.  

However, anxiety is widespread. Anxiety is a common condition and can affect both kids and adults. 

The symptoms of anxiety can manifest in completely different ways for everyone. While some people may have more common signs, such as increased heartbeat, others may have muscle pain or digestive issues.  

The good news is that anxiety can be managed. Psychologists in Singapore may provide scientific tools to help relax your mind and body.  

In this article, we share psychological techniques to overcome anxiety and explore some anxiety counselling options.  

This Article Contains:

How to Overcome Anxiety?

If your anxiety is sporadic and affecting your daily functioning and interpersonal relationships, some simple and quick coping methods can help you control the situation. 

In this section, we share 3 easy skills that you can learn to recognise and manage your anxiety.  

1. Identify Your Triggers

When you begin to identify what triggers negative emotions, you can easily manage them.  

Online psychologists in Singapore can help you with this step. However, we also share some tips you can adapt to identify triggers on your own.  

Anxiety triggers can occur due to factors such as the following: 

  • Pressure from work or academia 
  • Relationship issues such as narcissistic gaslighting 
  • Manifestation of trauma in physical health (eg chronic muscle pain) 
  • Smoking habits or disordered eating 
  • Post-traumatic stress 
  • Crowds or social settings  

Everyone can have different triggers. To identify yours, write down your thoughts after you have an anxiety attack.  

Reflect on what might have caused it. Write the location, people around you at that time, what you were doing, and any other aspects you can remember.  

Reflection can help you identify specific factors that may have triggered your anxiety.  

2. Learn Breathing Techniques

Learning how to breathe may seem simple, but it can play a huge role in overcoming anxiety disorders.  

When anxious, try breathing deeply from your stomach, not your chest. Deep breathing can help calm down your racing thoughts.  

To check if you are breathing deeply, place your palm on your stomach and the other on your chest.  

When you breathe in, your stomach should move more than your chest. This means you’re doing it right. 

Another easy method is the 4-7-8 technique. Breathe slowly through for 4 seconds, hold your breath for 7 seconds, and slowly breathe through your mouth for 8 seconds.  

Try to make these breathing exercises a part of your daily routine. Focusing on your breath helps keep you grounded in the present moment.  

A person sitting on couch and deep breathing to overcome anxiety.

3. Journal

Journalling is the habit of tracking or reflecting on your moods, thoughts, and feelings. The frequency of journalling depends on the specific person.  

Some people may journal every single day, while others may journal only when they have an anxiety episode.  

The process of writing down your anxious thoughts and giving your thoughts a ‘physical form’ can help you detach yourself from your emotions. Emotional detachment can also help you calm down if you have generalised anxiety.  

Moreover, if you track your mood swings or feelings, you may recognise your triggers and coping methods.  

Some prompts to journal include: 

  • How am I feeling today?  
  • What was the first thing I felt after waking up? 
  • What did I do today? 
  • What do I want to do today? 

Journalling also has several long-term benefits. Research shows that journalling can help reduce anxiety, depression, and emotional distress.  

Anxiety Counselling Options

Severe anxiety can be managed through online counselling in Singapore. Based on the type of your anxiety and the severity, your Therapist may use one or several types of approaches.  

For example, if you have social anxiety, your Therapist may use exposure therapy to help you overcome fear of social situations.  

The two most common types of therapeutic approaches used to treat anxiety include cognitive behavioural therapy (CBT) and psychodynamic therapy.  

1. Cognitive Behavioural Therapy

CBT is a structured talk therapy that focuses on the connection between our thoughts, emotions, and actions.  

CBT Therapists believe that changing our negative thought patterns would also change our emotional and behavioural responses.  

Hence, you may learn practical tools to identify and reframe your irrational beliefs and negative thoughts.  

For example, cognitive restructuring is a CBT tool that can help you replace unhelpful, anxious thoughts with something productive.  

Studies consistently show that CBT significantly reduces symptoms of anxiety. Moreover, the benefits of CBT are long-lasting and can even help long after therapy ends.

A client talking to a CBT therapist to overcome anxiety.

2. Psychodynamic Therapy

Psychodynamic therapy works on the idea that our unconscious processes influence our thoughts and behaviours. 

By developing a strong therapeutic alliance (ie relationship with your Therapist), you may receive the support to manage anxiety effectively.  

Psychodynamic therapy, while often misconceived as a lengthy process, offers both short-term and long-term interventions. Your Therapist may use a specific tool in psychodynamic therapy based on your anxiety and severity.  

Research also shows that psychodynamic therapy shows positive results in treating and providing support for generalised anxiety disorder.  

You can visit our Singaporean psychologists to find someone who can help you with anxiety disorders.  

Visit each psychologist’s full profile to review what they can help you with! 

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The 7 Benefits of Marriage Counselling in Singapore

Posted on by rootal

Getting married can be like starting a new chapter in your relationship.  

Sometimes, married couples may feel stuck and not know how to fix their problems. With marriage, a couple may have more challenges and responsibilities than when they were together or in a live-in situation.  

Marriage counselling in Singapore can help you transition to a new phase smoothly. In fact, marriage counselling can help you even if you have been married for several years. 

One of the best things about seeking counselling as a couple is finding out the real reasons behind arguments and learning how to fight effectively with each other.    

Married couples can also make plans for their future together in counselling. Working together on goals improves the relationship and ensures both people want the same things. 

In this article, we will look into the 7 most common benefits of marriage counselling in Singapore! 

This Article Contains:

Benefits of Marriage Counselling

1. Improve Communication

The most common and important benefit of marriage counselling is improving the way you interact and communicate with your partner.  

You can learn how to articulate without hurting others through therapeutic tools in solution-focused brief therapy, such as miracle questions.  

Miracle questioning is when a Singaporean Therapist asks questions deliberately to encourage positive and solution-focused thinking.  

For example, they may ask, “Imagine a miracle happened overnight, and now your relationship is perfect. What is the first thing you’d tell your partner?”  

In sessions, therapists introduce introspective exercises that can help break communication barriers.  

You may learn how to listen actively, express honestly, and communicate in a way that meets both your and your spouse’s needs.  

2. Resolve Conflicts

The second benefit of marriage counselling is to navigate and resolve conflicts effectively.  

Marriage counsellors can help you with several conflicts, such as: 

  • Lack of open communications 
  • Misunderstandings 
  • Financial disagreements 
  • Arguments 
  • Challenges with intimacy  

Your marriage counsellor will be non-judgemental and empathetic when you share your problems.  

The counsellor may steer the conversation in a productive direction and help you and your spouse think of solutions to understand each other’s issues.  

Couple trying to solve argument after gaining the benefits of marriage counselling.

3. Become Supportive

It can be hard to understand how to best support a spouse in a marriage.  

Due to several reasons, such as lack of communication or difficulty understanding a partner’s thoughts, one may not know what help to offer.  

During marriage counselling, you may identify your partner’s needs and learn how to provide support. Similarly, your spouse may also learn to offer you the same help.  

Approaches such as acceptance and commitment therapy can help strengthen your bond and make sure both you and your spouse feel valued and understood.  

4. Improve Sex Life

A major benefit of marriage counselling is improving sex life and physical intimacy.  

You can expect to receive support for issues such as: 

  • Low sex drive 
  • Pain during sex 
  • Not feeling attracted towards your spouse 
  • Interests in ethical non-monogamy 
  • Lack of sexual satisfaction 

Sex therapy can help you feel closer to your partner and become happier together.  

You can receive sex therapy either through individual counselling in Singapore or through marriage counselling. 

Couple sleeping far away from each other due to sex-related issues. Marriage counselling can help.

5. Rebuild Trust

Many couples go to counselling when trust is broken in their relationship. Lack of trust could occur due to problems like: 

  • Cheating 
  • Not being honest 
  • Financial issues 
  • Gaslighting  

Marriage counselling is a safe environment where you can discuss your past issues and how they made you feel or the impact they had on your marriage.  

Identifying key problems and learning how to overcome them are the two important steps to rebuilding trust.  

Your counsellor will avoid taking sides and listen to all points of view before helping you.  

During counselling, you will begin to see the situation from a fresh perspective and learn skills to truly understand your spouse.  

6. Manage Negative Emotions

Another common benefit of marriage counselling is learning how to manage negative emotions within a relationship.  

Through scientific tools, you may learn how to: 

Your counsellor will provide you with unconditional support. This support can encourage you and your spouse to understand each other’s emotional wellbeing.  

You may also develop skills to control your emotions that may otherwise lead to conflicts.  

7. Deepen Connection

One of the major benefits of marriage counselling is its overall effect on your emotional connection and bond with your spouse.  

Other than physical intimacy, it is also important to focus on emotional intimacy.  

Being emotionally intimate could include: 

  • Understanding each other 
  • Meeting and satisfying each other’s needs 
  • Showing love in a way that reaches your spouse (eg learning each other’s love languages) 
  • Setting healthy boundaries 

Sometimes, if you’ve been together for a long time, it is common to avoid your spouse’s needs or not prioritise them.  

However, spouses may have to work hard to manage their marriage for a long time. Any sort of relationship requires work, effort, and intention.  

Therapy can help you reignite that connection you may have felt with your spouse when you first met.  

In fact, marriage counselling in Singapore can also help you set new expectations and roles to adjust to your relationship dynamics.   

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10 Common Mental Health Issues Addressed by Counsellors

Posted on by rootal

Mental health is a big part of our lives. The state of our mind can affect how we think, feel, and handle situations every day.  

Just like anyone can catch the flu, anyone can face mental health issues, too.  

In this article, let us explore the 10 common mental health issues. Some of these include anxiety, depression, OCD, ADHD, and trauma.  

We also share how TYHO counsellors in Singapore can help you manage these common mental health issues.  

This Article Contains:

10 Common Mental Health Issues

1. Attention Deficit Hyperactivity Disorder (ADHD)

ADHD is when a person finds it hard to pay attention, stay still, or control their actions more than other people their age.  

People with ADHD have unique symptoms, and the signs can differ based on factors such as cultural upbringing, environment, etc. Some might have trouble focusing, while others might be very active or engage in impulsive behaviours.  

Counsellors in Singapore can help people with ADHD. Counsellors use approaches like Cognitive Behavioural Therapy to help improve attention and control over actions. 

Learning how to manage ADHD can make life easier at school, work, and home.   

Also See: Do I Have ADHD or Am I Just Lazy 

People express love in unique and different ways – all wrapped in beautiful layers of their upbringings, personalities, environments, and needs. Hence, do keep in mind that the love languages mentioned in this article are the five overarching themes of Chapman’s research – and not a universal determiner of love itself. 

Lastly, love is so diverse that it appears and exists in cultures in ways so complex – yet so universally understood. 

2. Eating Disorders

Eating disorders cause distress due to disorders and unhealthy relationships with food and one’s own body image.  

If you have an eating disorder, you may suffer from several types of symptoms such as: 

  • Behavioural symptoms 
  • Emotional symptoms 
  • Physical symptoms 

Moreover, risk factors such as weight bullying, body image issues, and beauty standards can further worsen the symptoms.  

You May Like Reading: Mental Health and Body Positivity 

During counselling in Singapore, you can expect to: 

  • Heal from your disordered eating 
  • Develop a positive self-image 
  • Regain healthy eating habits  

At TYHO, we offer the below counselling services to help you cope with an eating disorder: 

Counsellors might also use effective therapeutic tools to help you think differently about food and yourself.  

A person sitting at a table, struggling to decide between a plate of salad and a plate of burgers, indicates a common mental health issue.

3. Anorexia Nervosa

Anorexia Nervosa is a common mental health issue where someone doesn’t eat enough because they fear gaining weight.  

Anyone, regardless of their age, ethnicity, or sex, can suffer from anorexia nervosa 

People with anorexia see themselves as overweight, even if they are very thin. They eat extremely less and can become dangerously underweight.  

This condition also affects how people see themselves and their bodies.  

Getting help from professional counsellors is important for recovery. Counsellors in Singapore can offer support and personalised therapeutic plans to help someone start to eat more and feel better about themselves. 

4. Anxiety Disorder

Generalised Anxiety Disorder (GAD) is a common mental health issue where someone worries too much about several aspects of life, such as: 

  • Health 
  • Work 
  • Relationships 

The persistent worry is so strong that it can make daily tasks harder to accomplish and affect a person’s interpersonal relationships. 

Although GAD is a long-term condition, TYHO Therapists can help you in managing and overcoming anxiety.  

Therapists may use expert tools to help you: 

Therapy can also help in improving relationships with family, work colleagues, and friends.  

5. Social Anxiety

Social anxiety disorder is a common mental health issue and involves intense fear of social situations.  

Some of the common symptoms include:  

  • Fear of being judged or embarrassed in public 
  • Avoiding social gatherings 
  • Difficulty speaking in groups 
  • Fear of meeting new people 
  • Worrying for days before a social event 

Counsellors at TYHO use scientific tools such as solution-focused brief therapy (SFBT) to help clients: 

  • Identify emotional and social triggers 
  • Overcome negative thinking patterns 
  • Develop solutions to overcome social anxiety 

Seeking help from a counsellor in Singapore can significantly improve confidence and reduce the impact of social anxiety on daily life. 

6. Obsessive-Compulsive Disorder (OCD)

OCD is a common mental health issue where people may have unwanted thoughts (ie obsessions) and engage in compulsive behaviours to cope with the thoughts (ie compulsions).   

Symptoms include: 

  • Constant, intrusive thoughts 
  • Repeatedly checking things (like locks or stove) 
  • Excessive cleaning or handwashing 
  • Arranging items in a specific way 
  • Repeating actions a certain number of times 

Based on the specific type of OCD, your counsellor in Singapore may help you overcome and resist the compulsions.  

Counselling can be crucial in managing OCD and improving quality of life.

7. Post-Traumatic Stress Disorder (PTSD)

PTSD is a common mental health issue and can occur after and during a traumatic event.   

Symptoms include: 

  • Vivid flashbacks of the trauma 
  • Severe anxiety and constant alertness 
  • Nightmares and disturbed sleep 
  • Avoidance of anything related to the trauma 

Counsellors at TYHO use several types of trauma-informed approaches to help you process and heal from your trauma.  

Using techniques like exposure therapy, your counsellor may help you address your trauma to gradually reduce the fear in a controlled environment.  

8. Bipolar Disorder

Bipolar disorder is a common mental health issue characterised by extreme mood swings. The disorder includes two major types of moods: mania and depression.   

Common symptoms include: 

  • High energy and euphoria during manic phases 
  • Impulsive or reckless behaviours 
  • Deep sadness and lack of energy during depressive phases 
  • Difficulty in concentrating and making decisions 

Counsellors in Singapore may use cognitive behavioural therapy (CBT) to help: 

  • Change your negative thought patterns 
  • Control and manage your emotions 
  • Improve romantic relationships 
  • Improve relationships with your family members 
A person struggling to concentrate at work due to a common mental health issue.

9. Borderline Personality Disorder (BPD)

BPD is a common mental health issue that can cause emotional dysregulation (ie unable to manage or control emotions) and affect relationships.   

Symptoms include:  

  • Fear of abandonment 
  • Intense, unstable relationships 
  • Impulsive actions 
  • Extreme emotional swings 
  • Chronic feelings of emptiness 
  • Self-harm or suicidal behaviour 

Counsellors use proven techniques such as dialectical behaviour therapy (DBT) to improve emotional regulation.  

Importantly, through tools such as DBT and CBT, you may learn how to manage your emotions, replace negative thoughts, and improve your relationships.  

You May Like Reading: Overcoming Mental Health Illness Through Counselling  

10. Addictions

Addiction (ie substance and non-substance) is a common mental health issue that involves a compulsive need for substances or engaging in harmful behaviours despite harmful consequences.  

Common symptoms include:  

  • Craving the substance or behaviour 
  • Loss of control over usage 
  • Withdrawal symptoms when trying to quit 
  • Neglecting responsibilities and relationships 

Counsellors may use SFBT to identify triggers and develop effective solutions to overcome addiction.  

Based on the type of addiction (ie substance and non-substance), your counsellor may choose one or several tools to help you. 

Visit our Singapore counsellors page to seek help today.  

You are not alone! 

 

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Strengthening Mental Resilience Through Counselling 

Posted on by rootal

We face several challenges in every stage of life. Sometimes, the problems may multiply, making it hard for us to cope.  

We may hear advice like “Be strong” or “You’ll get through this.” But how do we actually do that? What does it mean to be strong during hard times?  

We can all develop mental resilience to bounce back from challenges. However, it can get hard to understand how to develop mental resilience and what skills to focus on.  

This is where counselling in Singapore can help. Counselling gives you the space to talk about your issues and find solutions to tackle them.  

With a Singapore psychologist’s help, you can learn skills to develop coping methods.  

As Jeffrey Gitomer said, ‘Resilience is not what happens to you. It’s how you react to, respond to, and recover from what happens to you.’ 

In this article, we will look into the benefits of counselling for developing mental resilience.  

This Article Contains:

What Is Mental Resilience?

Mental resilience is like a muscle in your brain that helps you get through difficult situations.  

When you are resilient, you may be able to pick yourself up after a challenging event and keep moving forward.  

Resilience is a skill that includes several aspects, such as: 

However, developing mental resilience does not mean you are on your own. You can be resilient and still seek professional or social support to get through hard times.  

For example, if you feel sad for no reason, mental resilience – although necessary – may not help overcome your sadness.  

In situations such as the above, a psychologist in Singapore can help you replace negative thoughts and emotions with a positive one.  

People express love in unique and different ways – all wrapped in beautiful layers of their upbringings, personalities, environments, and needs. Hence, do keep in mind that the love languages mentioned in this article are the five overarching themes of Chapman’s research – and not a universal determiner of love itself. 

Lastly, love is so diverse that it appears and exists in cultures in ways so complex – yet so universally understood. 

Resilience and Mental Health

Mental resilience has a strong and positive influence on our mental health.  

Being strong does not mean that you may never feel upset or emotional. Instead, you may be able to get through difficulties more effectively whilst also taking care of your emotional wellbeing.  

Community and social support, apart from a psychologist’s help, can also make a big difference. 

To be happy, keeping your mind healthy and taking care of your mental wellness is important.  

Also See: 5 Self-Care Tips for Mental Health 

If you suffer from a disorder or a particular issue, such as low self-esteem, it can be difficult to develop mental resilience.  

Hence, in the next section, let us explore how psychologists in Singapore can help you.   

Two people hugging each other for support, showing mental resilience and empathy.

Psychological Support to Develop Mental Resilience

Mental resilience is like a muscle; the more you work on it, the stronger it gets.  

At Talk Your Heart Out (TYHO), our Singapore psychologists can help you develop mental resilience through counselling.  

Below are some tools you can expect to encounter during counselling sessions. 

Your Therapist in Singapore may use cognitive behavioural therapy (CBT) to help replace your negative thought patterns with positive ones.   

Another common approach your psychologist may use during sessions is mindfulness-based stress reduction (MBDR) therapy.  

During MBDR therapy, you will learn how to slow down and reduce stress through mindfulness techniques.  

Eventually, you will notice your thoughts without feeling overwhelmed by them.  

Positive psychology interventions (PPIs) are a therapeutic tool that can help you focus on what you’re thankful for and your achievements and strengths.  

Similarly, your psychologist may also use solution-focused brief therapy to help you develop quick and effective solutions to solve the problem.  

Psychologists in Singapore may either use one approach or a combination of several approaches to help you deal with root issues such as: 

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

Types of Professional Support

Resilience has several types, some of which include: 

  • Physical resilience 
  • Mental resilience 
  • Emotional resilience  
  • Social resilience 
  • Work resilience 

For each type of mental resilience, we may need specific support. 

TYHO psychologists offer several different types of services. 

Some of our services include: 

A couple attending couples counselling to work on their mental resilience.

Benefits Of Counselling For Mental Resilience

Building mental resilience helps you deal with life’s ups and downs better.  

Counselling tools like CBT are a great way to strengthen this resilience.  

Below are some of the benefits of counselling: 

  • In counselling, you will discover what you are good at. Self-awareness boosts your confidence and helps you tackle challenges more effectively.  
  • Talking to a psychologist can help you see things more clearly (ie from a fresh perspective). Psychologists help you identify problems and develop a personalised therapeutic plan to solve them.  
  • Psychologists teach you new ways to handle stress and emotions. These skills are like tools in your toolbox, ready to help you when you need them. 
  • Seeking support gives you a safe place to talk about your feelings. The non-judgemental space can make you feel lighter and less troubled by them.  
  • Psychologists can make you feel better about yourself. You will learn to spot negative thoughts and replace them with positive ones. Eventually, you feel more in control of your emotions and decisions.  
  • Just talking to someone who understands can make a big difference. It can make you feel less alone and more able to face challenges.  

If you are going through a tough time or would like to focus on personal development, reaching out to psychologists could be a great step. 

Visit our Singapore psychologists page to find a professional now! 

 

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Psychological Disorders: Types and Examples

Posted on by rootal

Psychological disorders are also known as mental health disorders.  

These disorders affect the way we think, feel, act, and function in the world. 

The list of psychological disorders includes many types, such as anxiety, depression, bipolar disorder, and borderline personality disorder. Anxiety and depression are two of the most common disorders experienced worldwide.  

Moreover, each disorder has its own unique set of symptoms and can make daily life difficult.  

In this article, we will look into the major psychological disorders list and give you a few examples of the issues.  

This Article Contains:

List of Psychological Disorders

1. Anxiety Disorders

Anxiety disorder is a persistent feeling of worry and fear that can affect daily functioning. 

If you have an anxiety disorder, you may experience symptoms consistently for a long period of time.  

The American Psychiatric Association (APA) notes that anxiety disorders are quite widespread and affect a significant number of adults globally.  

Some of the common examples of anxiety include: 

  • Generalised anxiety disorder (GAD) 
  • Social anxiety disorder 
  • Separation anxiety disorder 
  • Specific phobias 
  • Panic disorder 

Common symptoms across these disorders are:  

  • Persistent and uncontrollable anxious thoughts 
  • Restlessness 
  • Difficulty concentrating 
  • Irritability 

Talk Your Heart Out (TYHO) psychologists in Singapore use psychotherapeutic approaches to treat anxiety.  

In particular, cognitive behavioural therapy (CBT) is usually used as the primary form of treatment.  

However, your psychologist may use either one or several approaches based on the specific type of anxiety disorder. 

Visit our anxiety counselling page for more information about the type of treatment used for anxiety.  

An anxious person holding their head between their hands on a garden due to a psychological disorder.

2. Mood Disorders

Mood disorders appear in the major psychological disorders list. It may affect one’s emotional state.  

The two main types of disorders in this category are major depressive disorder and bipolar disorder.  

Major depressive disorder (MDD) involves feeling sad all the time and having a lack of interest in life. If you have MDD, you may find it hard to perform daily activities like cleaning, cooking, or eating.  

Also See: How to Be Happy Again? Rediscovering Joy and Happiness 

Bipolar disorder, on the other hand, involves dramatic changes in mood, especially from a high state (ie mania) to a low one (ie depression). 

During mania, a person may feel extremely energetic or irritable and may make impulsive decisions. During a depressive episode, the person may feel sad, upset, or have severe fatigue.  

With the right and personalised therapeutic plan, you can manage and overcome mood disorders. Psychologists in Singapore can help you heal. 

Depression counselling in Singapore can give you more insights into the treatment plans. 

3. Trauma- And Stress-Related Disorders

Trauma- and stressor-related disorders come under the major psychological disorders list.  

Below is a list of some of the common types of stress/trauma disorders: 

  • Acute Stress Disorder (ASD) 
  • Adjustment Disorders   

You May Like Reading: How Trauma Affects Physical Health 

Common symptoms across stress disorders include: 

  • Experience severe anxiety, frustration, anger, or dissociative symptoms 
  • Feeling emotionally numb 
  • Feeling isolated or hopeless 
  • Having negative and unhelpful thoughts or flashbacks 

If you have uncontrollable anger or want to control anger in a relationship, please visit our anger management page to learn more.  

4. Personality Disorders

Personality disorders are one of the major categories of psychological disorders list.  

A person may have different patterns of thinking, feeling, and behaving that may diverge from society’s conventional way of functioning.  

The difference can, therefore, cause distress or affect the person’s daily life. Personality disorders can affect: 

  • Relationships dynamics 
  • Behavioural regulation 
  • Self-image 
  • Interaction with others 
  • Work-place performance 

You May Like Reading: Why Does My Mom Hate Me? Reasons You May Feel This Way 

Common types of personality disorders include:  

  • Antisocial Personality Disorder 
  • Avoidant Personality Disorder 
  • Borderline Personality Disorder 
  • Dependent Personality Disorder 
  • Histrionic Personality Disorder 
  • Narcissistic Personality Disorder 
  • Obsessive-Compulsive Personality Disorder 
  • Paranoid Personality Disorder 
  • Schizoid Personality Disorder 
  • Schizotypal Personality Disorder 

5. Sleep Disorders

Sleep disorders are a category in the major psychological disorders list as they severely affect our daily lives.  

Lack of sleep can make us feel lethargic and affect our concentration, attention span, physical health, and so on.  

Below are some of the common sleep disorders: 

  • Insomnia: A person may find it hard to fall asleep if they have insomnia.   
  • Sleep apnea: This condition causes pauses in breathing during sleep.  
  • Narcolepsy: Narcolepsy causes an irrepressible need to sleep. It can also cause sudden muscle weakness, known as cataplexy.  
  • Restless legs syndrome (RLS): If you feel uncomfortable sensations in your legs that urge you to move them, it might be RLS. RLS can also occur during the nighttime and disturb sleep cycles.   
  • Parasomnias: Activities like sleepwalking or experiencing night terrors during sleep are known as parasomnias. 

You can visit each TYHO psychologist’s profile to check if they can help you with sleep issues.  

A person laying on the work desk unable to fall asleep due to a psychological disorder called insomnia.

6. Eating Disorders

Eating disorders affect a person’s eating habits and perceptions about food and body image.  

Common types of eating disorders include:  

  • Anorexia Nervosa 
  • Bulimia Nervosa 
  • Binge Eating Disorder 
  • Avoidant/Restrictive Food Intake Disorder 
  • Pica 
  • Rumination Disorder 

Please visit our eating disorders page if you would like to gain in-depth information about each type.  

7. Substance Use and Addictive Disorders

Substance use disorders are a key part of the list of psychological disorders.  

People may use substances like alcohol, drugs, and tobacco when they find it hard to cope with life challenges.  

Although these substances may give temporary relief, they may worsen physical and mental health in the long run.  

Below are common examples of addictive disorders: 

  • Alcohol Use Disorders 
  • Opioid Use Disorders 
  • Cannabis Use Disorders 
  • Stimulant Use Disorders 
  • Tobacco Use Disorders 

If you or someone you know suffers from any psychological disorders, please visit our Singapore psychologist page to seek help. 

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