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Month: May 2024

What to Expect from Premarital Counselling in Malaysia

Posted on by rootal

If you are in a live-in relationship or plan to get married soon – you may benefit from premarital counselling in Malaysia.  

If you are going to spend a lifetime with a partner, you may be busy discussing your future together.  

However, if you have not had these ‘hard’ conversations, a marriage counsellor may assist you.  

You may know for sure about some things, such as your mutual affection for each other, your trust, respect, and the spark in the relationship.  

But what about the ‘big’ topics?  

Do you want to build your life the same way as your partner? What type of house are you planning to live in? Are you planning to have children? Who handles finances?  

A great way to bring up the above questions and tackle them would be during counselling.  

Your marriage counsellor in Malaysia may help you identify issues you may have missed. You and your partner can also learn tools to build a happy marriage together.  

Read about what you can expect from premarital counselling in Malaysia, its benefits, and what to do if only one partner is willing to seek therapy.  

This Article Contains:

What Is Premarital Counselling?

Premarital counselling in Malaysia can help you prepare for marriage.  

Through counselling, you can learn how to: 

  • Understand your partner better 
  • Accept the cultural differences that may influence your marriage 
  • Resolve conflicts without hurting each other 
  • Have productive conversations about finances, future planning, values, goals, and needs 
  • Support each other unconditionally 
  • Communicate and interact healthily 

Other than helping you solve issues, premarital counselling can also help strengthen the bond, affection, trust, and intimacy. 

It is an opportunity for you and your partner to view your relationship from a fresh, non-judgmental perspective.  

For many, marriage may not be the end goal they wish to seek for their relationship.  

Although premarital counselling may indicate a very specific type of counselling (ie counselling for marriage), it can help any couple who wishes to take their relationship to the next stage.  

The earlier you learn essential skills, the better your relationship will become in the long term.  

Couples attending pre-marital counseling in Malaysia

What to Expect from Premarital Counselling

Premarital counselling in Malaysia helps couples understand each other better before marriage. 

During sessions, you may discuss your communication styles and love languages. Depending on your issues and needs, your marriage counsellor may use tools from Gottman couples therapy or solution-focused brief therapy.  

Some couples may already have topics they want to address during counselling. For example, the couple may say they love each other but struggle to resolve arguments without hurt and blame.  

Other couples may not have anything specific in mind and wish to understand their dynamic better.  

Regardless of which category you fall into, you can expect to discuss the following: 

  • Your interactions with each other 
  • Interactions with each other’s family members 
  • Friends  
  • Spirituality 
  • Cultural differences 
  • Sex 
  • Careers 
  • Parenting styles 

During premarital counselling, you may also identify if you both are compatible in the way you want to be.  

Your counsellor will maintain neutrality and not take sides. This could mean that the three of you (ie the counsellor, you, and your partner) may view your relationship as that of a client and work together to solve problems and strengthen the bond.  

Benefits of Premarital Counselling

Premarital counselling in Malaysia has several benefits.  

If you are yet to get married, you can learn how to handle future conflicts and equip yourself with skills to keep your marriage afloat long after therapy ends.  

You may learn how to be vulnerable and honest with your partner – which is a key element in improving closeness and affection.  

Additionally, you may reflect and reduce assumptions about your partner. You may create a healthy bond When you truly listen to each other without judgment. 

Premarital counselling also helps create realistic couple goals that you can work towards. 

In fact, counselling can also be a fun way to get to know each other better!  

More importantly, your counsellor will provide a safe environment in which you can openly discuss topics that you may otherwise be hesitant to address.  

Through counselling, you can learn interpersonal skills such as: 

  • Communication skills 
  • Assertiveness 
  • Decision making 
  • Conflict resolution 
  • Active listening 
  • Emotional vulnerability 
Couple looking happy after seeking pre-marital counselling in Malaysia

What If Only One Partner Wants Premarital Counselling?

When only one partner wants premarital counselling in Malaysia, and the other is hesitant, communication becomes a key element in resolving this issue.  

Talk to your partner and try to convey the below ideas in a non-confrontational manner: 

  • Ask your partner if there is something specific they are worried about. Talk about your apprehensions as well, and let them know that they are not alone in this journey.  
  • Highlight the benefits of premarital counselling. Let them know how you think it might help you prepare for marriage.  
  • If you wish to address a specific problem, talk to your partner about it and ask what they think. For example, you could say, “Would you like to develop some decision-making skills together so we can be better prepared during major events in our lives?” 

If your partner is still hesitant, do not force them. Seek individual counselling in Malaysia meanwhile and share your progress. 

Alternatively, you could suggest attending only one or two sessions. This way, you can avoid the regret of not trying out and gauge your interest in counselling simultaneously.  

 

  

5 Symptoms of Depression to Look Out For

Posted on by rootal

Depression is a type of mood disorder that may appear suddenly or due to personal loss. Depression symptoms include hopelessness, emptiness, worthlessness, pessimism, guilt and shame.  

Chronic depression also affects concentration, attention span, recall abilities, social relationships, work performance, and aspects of daily functioning.  

According to WHO, nearly 264 million people around the world have depression.  

This article covers 5 major depression symptoms to look out for.  

This Article Contains:

Overview of Depression Symptoms

Counsellors may check for depression symptoms that are recurrent, severe, and indicate psychotic features (ie loss of connection with reality). 

The diagnostic criteria for depressive disorders include: 

  • Five (or more) symptoms to be present for 2 weeks or more 
  • Change in functioning in comparison to life before 2 weeks of first noticing the depression symptoms 
  • Presence of either one of the two major symptoms of depression: low mood or loss of interest or pleasure 

The symptoms of depression may manifest differently among different racial and ethnic groups. 

For example, research shows that non-white people may have more pervasive and severe symptoms of depression and are frequently underdiagnosed or misdiagnosed.  

Depression has many symptoms, but we will share the most easily identifiable ones. If you experience the below symptoms for most of the day and more than 2 weeks, depression counselling in Singapore can help you.  

Person sitting with no interest in reading due to depression symptoms.

1. Depressed Mood (eg Sad, Empty, Hopeless)

On the one hand, depressed people may notice signs of worthlessness and emptiness through self-reflection.  

On the other hand, loved ones may observe signs such as ‘being tearful’, responding to events with outbursts, or being pessimistic about regular activities (eg believing that today will be the worst day). 

A common way people describe their depression is through a metaphor called ‘down in the dumps.’ 

Sometimes, people tend to deny that they are sad but may show implicit symptoms of depression. These could include: 

  • Crying spills (ie crying for no reason or feeling particularly emotional over common hurdles like a rainy day or a coffee spill) 
  • Feeling ‘blah’ (ie not feeling anything, feeling numb or anxious) 
  • Somatic complaints such as body aches 

In contrast to adults, children who are depressed may show signs of irritability or a ‘cranky’ mood. The irritability caused by depression may differ from that caused by typical frustration. 

Case Study on Actor Adrian Pang

Singapore’s well-known actor, Adrian Pang, suffered from depression and could not function.    

Pang found it hard to control his emotions, struggled to get out of bed, and felt so crippled by his depression that he was unable to move normally (ie catatonia).   

In a piece in The Straits Times, he mentioned his desperate need for validation. Pang also mentioned spiralling with existential questions like “what if” and “if only”.    

The signs Adrian Pang showed strongly related to the symptoms of depressed mood.   

While some people may struggle to get out of bed, others may struggle with uncontrollable anger and irritability.    

“Seek help. There’s nothing to be ashamed of.” – Adrian Pang. 

2. Brain Fog

Brain fog refers to diminished cognitive abilities. These could include difficulties with thinking, articulating, concentrating, deciding, or recalling.  

It’s like the fuzzy feeling that makes it hard to think clearly. 

Brain fog can be caused by depression or other coexisting conditions, such as chronic fatigue syndrome or GAD.  

Depression symptoms and brain fog have a strong link. For instance, depression can reduce the functioning of: 

  • Working memory  
  • Long-term memory  
  • Locus coeruleus, or the ‘blue spot’ that helps control our focus 

When we’re having difficulty recalling or making decisions, we may suffer more from brain fog. Other signs, such as insomnia, fatigue, or, in some cases, substance abuse, could negatively affect the mental cloudiness.  

Some people with brain fog may appear distracted and struggle to recollect memories. Hence, people in cognitively demanding careers may find it especially hard to cope with the depression symptoms. 

If you are an employee and struggle with depression, TYHO’s Employee Assistance Program (EAP) can help you start therapy in Singapore at a subsidised rate.  

3. Fatigue & Sleep Issues

Part of the reason why people feel depressed or empty is because they feel exhausted. Depression symptoms include a lack of energy and an unbearable feeling of fatigue.  

Fatigue, in turn, could lead to sleep issues. The two most common types of sleep issues people face due to depression are Insomnia and Hypersomnia.  

On the one hand, insomnia is finding it hard to fall asleep.  

Depressed people experience ‘middle insomnia’ (ie waking up in the middle of the night and then struggling to go back to sleep) or terminal insomnia (ie waking up too early and struggling to go back to sleep). 

On the other hand, hypersomnia is oversleeping.  

People with depression may sleep excessively at night or even during the daytime. Hypersomnia, like insomnia, could affect one’s work or academic performance, social relationships, family dynamics, and physical health.  

Sometimes, if fatigue and sleep issues are the most dominant depression symptoms, the person may seek treatment for disturbed sleep instead of depression.  

However, medical doctors may guide the patient to seek depression counselling to cope with other mood symptoms.  

Person struggling to sleep due to symptoms of depression.

4. Shame & Guilt

Most people with depression have an unrealistic and negative evaluation of their worth or may be preoccupied with guilt from small mistakes.  

In fact, the guilt and shame these people experience is often misplaced. Meaning that they may blame themselves for their mental illness, believe that everything is their fault, and feel shame for struggling with depression symptoms.  

The fatigue people experience directly triggers their shame, as depressed people often stop living by their own values. For example, a person may strongly believe in productivity, but they may find it hard to stop procrastinating due to fatigue and may thus feel guilt and shame.  

When fatigue is prevalent, people may have several unfinished tasks – unpaid bills, unfinished work projects, a messy house, or an incomplete assignment.  

Due to the swamped number of tasks, people feel ashamed of not fulfilling their responsibilities. They stay under the radar about their unfinished tasks because when these tasks are revealed, so will their shame and judgement by others.  

Typically, people feel a sense of achievement after finishing a task. The ‘feel-good’ emotion occurs due to the release of a neurotransmitter called dopamine. 

However, the amount of dopamine released in people with depression may be insufficient. 

Hence, if the person cannot feel a sense of achievement when they get something done, then this lack of feeling usually impairs their motivation and pleasure.  

Ultimately, not wanting to finish a task may become a shameful secret. The shame, fatigue, and depressed mood act as a self-reinforcing loop. The loop looks like this: 

Low energy -> Unfinished tasks -> Low self-esteem -> Loss of accomplishment -> shame/guilt -> low energy.  

5. Thoughts of Death

Trigger Warning: Discussions of passive and active suicidal thoughts.  

Suicidal ideations are usually connected to depression. Although not everyone who is depressed may have thoughts of death, it’s important to note that suicidal tendencies can manifest in subtle ways.  

For example, some people may have active suicidal thoughts (which may need immediate crisis support), while others may have passive suicidal thoughts.  

On the one hand, passive suicidal tendency occurs when a person no longer finds any joy or happiness but they do not plan to take their life.  

It is like a ‘back-up’ plan that they might have [in case ‘something happens’]. For example, a student with academic and family pressure who struggles with passive suicidal thoughts may say, “If I don’t pass this test, I hope I somehow die.” 

Other examples include: 

  • “I wish I could never wake up from sleep.” 
  • “It’d be nice if I could disappear into a forest and never return.” 

On the other hand, active suicidal thoughts occur when the person not only lacks pleasure and motivation but may also actively plan to end their life.  

People who struggle with this depression symptom may sound like: 

  • “Tomorrow, I will take my life by ___.” 
  • “I’m planning to end my life tonight.”  

Suicide Statistics in Singapore Among Youths

Samaritans of Singapore (SOS) recently published that suicide rates among Singaporean youths aged 10-29 have increased. 

Research indicates that many Singaporeans avoid discussing suicide due to the belief that talking about it can trigger suicidal thoughts. 

However, that is untrue. Talking about suicide can be a great starting point for: 

  • Providing space for people suffering from depression and suicidal tendencies 
  • Addressing several other mental health issues that may have contributed to suicidal thoughts 
  • Encouraging people to seek counselling in Singapore 

At Talk Your Heart Out (TYHO), 80% of our clients under age 35 seek counselling for self-esteem issues.  

Other issues our clients struggle with include relationship problems, workplace burnout, anxiety disorders, and depression.  

We often assume that suicide happens suddenly and due to one single cause. However, the truth is that issues from several aspects of our lives could add up and push us to a breaking point.  

Crisis Support

If you are in a crisis or if anyone else may be in danger, the following resources can provide you with immediate help.  

  • Call emergency medical services at 995 or go to 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 

Getting Professional Support

A client and a counsellor discussing about depression symptoms.

If you suspect you may have depression, consider seeking depression counselling in Singapore.  

In the initial sessions, your Therapist may evaluate your presenting problems and depression symptoms through clinical interviews and observations.  

Once completed, counsellors can assess your current state of mind and provide an appropriate and personalised therapeutic plan. 

Find the Right Counsellor

Visit the app.talkyourheartout.com page to find the right counsellor.  

On this page, you can filter your needs based on: 

  • Issues 
  • Counsellor’s gender 
  • Therapy language 
  • Service type 
  • Medium 

Additionally, review the counsellors’ short videos and go through their descriptions and therapeutic approaches.  

Reviewing and shortlisting counsellor profiles can help you gauge whether they are a good fit before booking a session.  

If you are struggling to find the right counsellor, please try therapy with a second or third counsellor. Give yourself a few options and time for therapy to work.  

If you need further assistance in choosing a counsellor, reach out to us at [email protected].  

What Help Looks Like

Different types of depression symptoms may require different treatment.  

Therapy can help treat mild symptoms of depression by: 

  • Providing information about mild depression and helping clients identify their symptoms 
  • Teaching therapeutic skills to change their lifestyle and thought processes 
  • Providing tools to cope with any future issues, such as situational mood swings or uncontrollable emotions 

Therapists may use a combination of approaches (ie eclectic approach) to treat moderate to severe depression.  

Common interventions used during counselling include: 

If you are looking to start your journey towards healing from depression, consider booking a session with one of our counsellors in Singapore.  

Is Depression a Mental Illness

Posted on by rootal

Depression may first start as sadness. When we feel sad, we may shut down and find ourselves unable to cope with issues. Eventually, we may just feel numb and empty.  

We may all feel low, frustrated, or fed up at times. These feelings often occur due to a particular situation in life and may pass on their own.  

After all, feelings and thoughts are often fleeting, aren’t they?  

But if your feelings become so bad that they significantly affect your lifestyle, it might be depression. It can get hard to live with depression, especially if it lasts for several weeks or months.  

In this article, we address if depression is a mental illness, types of depression, and ways you can seek support if you have the condition.  

This Article Contains:

Is Depression a Mental Illness?

‘Is depression a mental illness?’ is a question you may have, especially if you feel alone in your experience.  

In Malaysia alone, nearly 18.6% of people have moderate to extremely severe depression. Hence, know that you are not alone, and help is available.  

Depression is considered a mental illness, and the condition may get severe without the right social and mental health support.  

Common symptoms of depression include: 

  • Feelings of sadness and loss 
  • Loss of interest in previously enjoyed activities 
  • Self-loathing  
  • Loss of self-esteem 
  • Mood swings or lack of concentration 
  • Brain fog (eg forgetfulness or lack of mental clarity) 

Symptoms of depression manifest in people in different ways. For example, some may struggle with lower productivity or procrastination, while others may deal with relationship misunderstandings and conflicts. 

Depression can trigger the symptoms of other related mental and physical health conditions, such as: 

Person with arthritis struggling with depression

Depression Is Different from Sadness

Being sad is often not the same as having depression.  

It is normal for sadness to develop in situations such as heartbreak, arguments, or job loss.  

However, what differentiates sadness from depression is the duration and influence of symptoms in daily life.  

In sadness, the feelings come in waves, often intermixed with positive memories or hints of hope and desire.  

In depression, the general desire in life and mood are affected for a minimum of two weeks. People with depression also feel worthless and hopeless.  

More precisely, not everyone who is sad has depression.  

How Is Depression Treated?

Depression can be treated through a holistic plan that includes medication, psychotherapy, and self-care strategies.  

However, medication is optional. Whether it works for you depends on your medical history, co-existing conditions, doctor’s recommendation, and preference. 

Everyone can follow self-care strategies, regardless of the type of treatment plan.  

1. Psychotherapy

Psychotherapy, or talk therapy, has been found effective in treating many types of mood disorders.  

A therapy session may involve either one or multiple individuals. For example, only one person may talk to a therapist during individual counselling. However, partners can attend sessions together during couples therapy.  

At TYHO, counsellors may use interventions such as: 

What works for one person may not necessarily work for another. Hence, to develop a personalised therapeutic plan, you may have an open discussion with your Therapist about the topics below: 

  • Your preferences 
  • Presenting problems 
  • Therapy goals 
  • Past and current relationships 
  • Personality type 
  • Cultural and worldview 

Your psychotherapist may use one or multiple interventions (ie eclectic approach) to help you overcome depression. 

2. Self-Care Strategies

There are several evidence-based self-care strategies that you can follow to reduce the symptoms of depression.  

For many, regular exercise, a healthy diet, and a positive mindset can improve mood. However, others may need more specific strategies to overcome painful symptoms. 

Some tools may not be possible to use now or may not be very helpful. Hence, try a few different techniques to see what helps you the best. 

Below are some general self-care tips you can follow to get started: 

  • Open up to someone you trust  
  • Try joining peer support groups 
  • Try mindfulness or meditation for 5 minutes every morning 
  • Journal your thoughts and feelings every night 
  • Spend quality time in nature  
  • Keep a dairy and track your mood to observe what tools work for you 
  • Give more importance to your hobbies and try finding something you love doing 

Depression is a mental illness, and living with one can be a hard experience.  

Remember that you can manage depression with the right and quality mental health care. Reach out to us today to address and overcome symptoms of depression.  

How to Identify the Signs of Depression

Posted on by rootal

Someone you love may be experiencing depression signs, even if they don’t show it. Depression has many faces, and not every face can be identified easily.  

For example, hidden depression, or ‘smiling depression’, is when someone intentionally or unintentionally conceals their signs to show the world that they are fine.  

Hiding depression could involve several reasons – perhaps it is the fear that society would consider them ‘unproductive’ or maybe they worry about being judged for doing less work than their peers.  

The reason could also be that they don’t want to worry their loved ones.  

By understanding how to identify the signs of depression, we may be better prepared to ask for help and to provide support for those struggling.  

“Those who have a ‘why’ to live can bear with almost any ‘how.'”  — Viktor E. Frankl. 

This Article Contains:

What Is Depression?

Depression, or MDD, is a mood disorder that can affect our emotions, thoughts, and actions. Other common terms are major depression, major depressive disorder, or clinical depression.  

People diagnosed with the condition may show depression signs for at least 2 weeks.  

Some people can be depressed and not be aware of it. Some may also misunderstand depression to be bipolar disorder. 

This is because bipolar disorder may also have signs like those of depression.  

For example, people with bipolar disorder may experience ‘depressive episodes’, where they feel sad, hopeless, unworthy, and may have low energy.  

However, people with bipolar disorder may also have ‘manic episodes’, where they usually experience high moods like feeling happy, elated, and having high energy.  

Although some depression signs – like sadness and hopelessness – may be obvious, there are many hidden signs of depression.  

Let’s see what depression signs feel like (ie what one person may experience) and look like (ie how the signs may present themselves externally).  

What Depression Signs Can Feel Like

People may have different experiences of feeling depression. Although people of all genders can feel depressed, the way they feel and express their signs may differ.  

For example, due to societal systems, men are usually taught to ‘be strong’ and avoid feeling ‘too emotional’. Although these are harmful ideologies, men may find it hard to express their sadness due to conditional upbringing. 

Men may show signs of anger and irritability or may consume alcohol or drugs to cope with depression signs.  

Hence, even if we usually think of depression signs as feeling sad or upset, people may have a lot of other hidden signs, including: 

1. Negative Self-Talk

Negative self-talk is when we use harmful and condescending inner dialogues with ourselves, especially when we make a mistake or feel an ‘uncommon’ emotion.  

We may all have an inner critic, which was probably shaped by our childhood experiences, past friendships, and relationships with our parents.  

Most times, it’s the little voice inside us that helps us achieve something. Do you hear yourself saying, “Let’s go! We can do it!” whenever you’re stressed? That’s your inner voice.  

However, our inner voice can be more harmful if we’ve been exposed to post-traumatic stress or other mental health conditions like depression.  

Here’s how you can identify this sign of depression. Negative self-talk can sound like: 

  • “I’m not good at this. I should give up on all tasks similar to this one.” 
  • “I can never do anything correctly. I’m a failure.” 
  • “I don’t deserve to be happy or to exist in this world.” 
  • “I can never do this even if I work hard.” 

It could seem like a realistic appraisal of a situation. For example, “I failed my chemistry exam. Maybe this is not my strong subject.”  

We may eventually delve too much into this thought and feed it based on fear, which could lead us to think, “I’ll never be able to learn chemistry properly.” 

Negative self-talk is any inner dialogue that demotivates, puts us down, or limits our belief in ourselves.  

Research shows that negative self-talk could be a hidden depression sign that may impact our ability to make positive changes in our lives.  

In fact, a recent study indicates that negative self-talk has a long-term effect on our well-being and cognitive function.  

A person looking at their reflection that seems to be very critical, indicating signs of depression

2. Forced Happiness

Forced happiness or smiling depression is when we appear calm and happy on the outside (ie by forcing a smile on our face), but in reality, we struggle with severe signs of depression. 

People who hide their depression well may often struggle to get the help they need. Sometimes, they may avoid seeking help due to inner shame. Other times, they may fear judgement and discrimination from society or their workplace.  

People with this depression sign may be at a higher risk of self-harming or dying by suicide.  

Many may not even be aware that they’re depressed, as hiding their signs may be unintentional.  

Most people with this symptom avoid help because their social and professional lives are intact, and they are not struggling. They put up a facade of being accomplished and put together.  

Try to identify if you are feeling signs of depression, such as: 

  • Worthlessness 
  • Despair 
  • Intrusive thoughts 
  • Lack of energy  
  • Sleep problems 

A mental health counsellor may help you identify and manage these emotions, even if you are hesitant to reveal them. Counselling is a space for you to express yourself without any fear of ridicule.  

Depression Has Many Faces, and We May Not Know All of Them

There is a strong connection between smiling depression and suicide.  

That is, compared to people who have little energy to function, chronically depressed people who hide their symptoms and seem to be livelier are more likely to initiate a suicide attempt.  

Identifying depression in people who hide their signs is particularly difficult.  

Hence, try to pay more attention to yourself and your loved ones. Ask hard questions and initiate difficult conversations. Deep talk can be uncomfortable, but it’s important to maintain our wellness and state of mind.  

3. Loss of Concentration

People with signs of depression may lack concentration and attention even in things they were previously interested in.  

Sometimes, these people may lose their train of thought, struggle to articulate their emotions or forget to recall important events or information. Depression signs such as these could indicate a depressive or mood disorder.  

A study conducted in 2024 suggests that lack of concentration and attention can worsen the social impact of depression. In other words, a lack of concentration can affect a person’s work, personal, social, or family life.  

Although lack of concentration may be seen as something that could only impact work, this depression sign can also have a huge influence on one’s relationships.  

For example, people with depression may forget their partner’s birthdays, may struggle to set boundaries, show interest in the other person, or may feel tired of hanging out regularly.  

Since these are usually hidden signs of depression, or if the person themself are unaware that they’re struggling, their action may lead their partner to misunderstand.  

Moreover, a 2018 review indicates that depressive disorders could lead to cognitive dysfunction (ie thinking, recollecting, concentrating).  

Hence, try to identify if your lack of concentration is due to something specific, like a lack of sleep that day, or if it’s something chronic that affects your productivity and social life.  

Tired person having no concentration due to depression signs

4. Vulnerability Hangover

People with hidden depression signs may struggle with a vulnerability hangover. Meaning that they may share their experience with depression but may later feel awkward, guilty, or ashamed about opening up.  

Sometimes, they may speak up about their intrusive thoughts (eg “I think I feel very suicidal”), only to cancel the therapy appointment at the last minute by saying they’re fine and nothing really happened.  

Since these people struggle to get the help they need, they may overshare their issues on social media.  

Oversharing on social media and immediately deleting the post right after could also occur for several reasons.  

For example, they may have been raised in a culture where they didn’t have space to express their feelings or perhaps didn’t want to be a burden to anyone.  

What Depression Signs Can Look Like

Depression signs can appear differently in everyone, based on their age, gender or social upbringing.  

The most common and overt signs of depression could include crying spells, physical pain, or low sex drive.  

1. Crying Spells

Crying frequently, suddenly, or for no particular reason is called a crying spell. It is different from that of normal crying, which everyone may experience time and again.  

Crying spells can be distressing and may severely affect a person’s quality of life.  

Crying spells as a depression sign could look like: 

  • Crying regularly 
  • Crying without a trigger 
  • Crying at work or school, especially when it affects the work-life 
  • Uncontrollable and unmanageable crying 

In older adults, crying spells are a key sign of depression that could help in diagnosing mood disorders. 

2. Physical Pain

Depression signs could also manifest physically. Other than common physical symptoms such as weight changes or fatigue, physical pain could include: 

  • Chronic muscle pain  
  • Headache 
  • Heartburns 
  • Digestive issues 
  • Pounding heart 
  • Tightness in chest 

3. Low Sex Drive

A 2018 study found that people with depression usually showed signs of severe sexual dysfunction.  

A low sex drive could include struggles with sexual function, desire, and satisfaction.  

Reasons for a low sex drive could include loss of interest or pleasure, low energy, or low self-esteem.  

However, it is important to note that not everyone may show signs of low sex drive or that this sign may not be deemed important in many cultures.  

For example, some people, in general, have less interest in sexual activities. Hence, if they are depressed, it would be wise to look for other symptoms like physical pain in comparison to low sex drive.  

Similarly, some cultures may have strict rules or beliefs about having sex. Hence, people in this upbringing may not even engage in sexual activities.  

How Do I Know If I Need Help for Depression?

If you relate to any of the above signs of depression and have been experiencing them for more than 2 weeks, it may be time to consider help.  

This is especially true if you struggle to find joy and happiness in life and struggle with various aspects such as work performance, maintaining relationships, or even making friends. 

Talk To Your Loved One

While the above self-care tools can be helpful, if your anxiety attack becomes so severe that you find it hard to function in your daily life, you may want to consider seeking anxiety counselling in Singapore.  

Professional counselling can help you manage an anxiety attack, become self-reliant to control your anxious feelings and improve the quality of your emotional health.  

Counsellors may use interventions such as: 

All the above interventions are used exclusively or in combination to provide personalised therapy services. 

Through consistent therapy and social support, the source of your fear becomes less frightening.  

Get Counselling

Once you find a counsellor you trust and feel comfortable with, consider booking a session with them.  

Depression counsellors can help create the space for you to talk about your: 

  • Distress 
  • Intrusive thoughts 
  • Unique and distressing symptoms 
  • Low moods and energy  
  • Unhealthy coping mechanisms 

Counsellors may provide personalised and effective support. Through consistent counselling and proactiveness from your side, you will soon manage your depression and regain joy in life!  

Remember: You are enough. You are worthy. You are loved. You are not alone. 

Your Guide to Find a Therapist in Kl, Malaysia

Posted on by rootal

If you are here to find a therapist in KL for yourself or your loved ones, you are taking the right step.  

We may all experience distress in our lives. Sometimes, it is easier to overcome or find solutions independently. Other times, we may be lost and not know how to move on from the issue.  

This is true, especially for people who struggle with negative thought patterns. How do you cope with a crisis if you struggle to think from a fresh perspective? What sort of advice can you seek if you are indecisive in the first place? How do you ask for help if you find it hard to make friends? 

Above are some questions that may put us in a tight spot. This is where therapists in KL can help you.  

A therapist is a professional who may provide you with strategic tools to understand and manage your issues. However, how do you find someone who truly understands you?  

Read through our 4 simple and easy steps to choose the right Therapist in KL. 

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Finding a Therapist in Kuala Lumpur

At Talk Your Heart Out (TYHO), we help you find a therapist near you, contact Therapists in KL to find the right match, and provide you with the qualifications and necessary credentials of our team.  

We only work with Therapists who align with TYHO values. Our values include empathy, non-judgment, and sensitivity to diverse cultures and backgrounds.  

Hence, regardless of where you come from or who you are, you will receive the same high-quality support from our professionals.  

We have a team of Therapists, psychologists, psychotherapists, and counsellors. Although we use the term ‘Therapists’ to refer to all kinds of mental health professionals, some minor differences exist in their clinical work.  

On the one hand, if you need help with issues such as feeling sad for no reason, low self-esteem, distorted body image, or mood swings, counsellors in Malaysia can help you.  

On the other hand, if you want to get diagnosed or need help managing a condition like social anxiety, TYHO psychologists in Malaysia can provide the support you need.  

Visit our database of articles to gain in-depth information about our services. Therapists in KL offer support for individuals, couples, marriages, and families.  

The information we share will also help you look for Therapists who speak multiple languages, come from diverse backgrounds, and specialise in particular issues.  

Some of the common issues you can seek help for include: 

Person using a tab to find a therapist in KL

4 Tips To Find the Right Therapist in KL

Ongoing research has found that the bond between you and your Therapist in KL will likely significantly impact your growth and progress. 

That’s why it’s important to follow these simple steps to choose a therapist who fits you best.  

You can find the right Therapist by identifying your therapy goals, reviewing profiles, asking questions, and, most importantly, trusting yourself and how you feel during the process. 

Follow along for some tips we share to make this process easy for you.  

1. Define Your Goals

Why do you need therapy? What do you hope to address or achieve during and after your therapy sessions? Do you want to attend therapy alone? How healthy are your relationships?  

Define your goals for seeking therapy. Above are some questions you can consider asking yourself to truly understand your unique needs.  

What you can do on an individual level is write down all the information about yourself that you think will help during goal setting.  

For example, you can write about the issues you face and how frequently they occur or how they affect your life.  

Remember that goal setting is a collaborative process between you and your Therapist in KL. Hence, rest assured that your Therapist will work with you to identify and define goals.  

Client writing therapy goals to find a therapist in KL

2. Review Therapist Profiles

At TYHO, you can review each Therapist by visiting their full profile.  

You will find information about their experience, background, and expertise here. It is important to carefully review all the details and shortlist professionals you think can best help you.  

Watch each Therapist’s introductory videos to understand who they are as a person and what conversation style they may bring during therapy sessions.  

You can also book an initial session with a Therapist to gauge the fit and ask them questions about therapy.  

3. Ask Questions

This leads us to the most important step in finding a Therapist in KL: asking important questions.  

There are no right or wrong questions or topics to discuss with your Therapist. Try to get comfortable and ask them anything that may be causing you distress or confusion.  

TYHO Therapists will be happy to address your doubts about therapy. Hence, you can ask a broad range of questions to check how you feel about interacting with the Therapist and if you would like to continue therapy with them.  

Your questions could include doubts about the therapy process, therapeutic approaches, the Therapist’s expertise and skills, therapy outcomes, and so on.  

4. Trust Your Gut

Lastly, and most importantly, trust your guts during the process. How do you feel after the first session? Are you comfortable? Did you feel seen and validated? 

Remember that it may take some time to open up and build rapport with your Therapist. Hence, you may want to keep track of your feelings in a notebook and analyse how you feel for a few sessions.  

A good Therapist will encourage you to open up at your own pace and make you feel safe and comfortable during the conversation.  

After a few sessions, if you feel like the fit isn’t quite right, feel free to book a session with a different Therapist in KL.  

Finding the right expert may take some time. Don’t give up. This lengthy process can help you gain the best and most effective therapy outcomes. 

 

Meaning of Therapists & What They Do

Posted on by rootal

Seeking therapy has become more common and acceptable throughout the world. 

How did this change happen?  

As more professionals come forward to spread awareness about mental health, more people learn what therapy means. Awareness can help people cast aside misconceptions about mental health and therapy. 

Many may experience some type of distress, such as mood swings or anxiety, either once or several times throughout their life.  

Hence, by learning the meaning of therapists and how they can help – people may be encouraged to explore the possibility of recovery through therapy.  

Therapy can help with daily issues like low confidence, mood swings, and irritability, and disorders such as depression and social anxiety.  

Keep reading to learn about what therapy means, how it works, and how to find a therapist. 

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Meaning of Therapists

According to the American Psychological Association, the meaning of therapist is “an individual who has been trained in and practices one or more types of therapy to treat mental or physical disorders or diseases.” 

A Malaysian Therapist is an authentic, unbiased, and empathic professional who can provide objective guidance to help clients make choices that best serve their interests.  

During therapy, professionals may help their clients find their strengths and courage to face difficulties so they can learn and become their authentic selves in life.  

Every session conducted may make a person feel: 

  • Validated 
  • Acknowledged 
  • Accountable 
  • Safe 
  • Strong and confident 
  • Relived 

If you seek help from a Therapist, you may gain a shift in perspective regarding yourself, your experiences, life, and the world. 

This perspective shift can help you make the right choices that may lead you towards a happy and content life.  

What Does a Therapist Do?

Malaysian Therapists at TYHO work with clients online and in person.  

In the initial few sessions, say 3-4 meet-ups, your Therapist may conduct clinical interviews to get to know you better.  

The interview may consist of questions to better understand your: 

  • Childhood history 
  • Medical history 
  • Family history 
  • Past and current relationships 
  • Personality type 
  • Communication styles 
  • Issues and symptoms 

After the analysis, the therapist may also observe clinically to identify harmful patterns you may not notice.  

Based on all the information you provide and the inferences they make, your therapist may help diagnose any mental health conditions and help reduce symptoms of your distress. 

The expert may use either one or multiple therapeutic approaches (ie eclectic approach) to effectively resolve emotional or psychological issues.  

Moreover, in general, Therapists can help you: 

  • Learn communication skills 
  • Learn tools to manage emotions 
  • Overcome or cope with crises such as abuse, suicidal thoughts or trauma 
  • Improve relationships with your friends or partner 
  • Cultivate self-compassion and self-care  
  • Learn more about yourself and accept yourself 
  • Reduce internal shame or stigma related to your mental health 

Through short-term or long-term therapy, the therapist aims to make you self-reliant. Once you become self-reliant, you will begin to overcome problems independently even long after therapy ends.  

One of the meaning of therapists is to help clients become self-reliant.

Misconceptions About Therapists

To really understand the meaning of a therapist is to talk about what a therapist is not.  

Below are some common misconceptions about therapists: 

1. Therapists are like friends but with payment

Therapists do not offer advice, which is not the same as talking to friends. A professional therapist has extensive qualifications and experience to understand and improve their client’s mental health.  

While a friend can give advice, a therapist identifies all the negative patterns in your speech, thoughts, and behaviours that may be contributing to an unhealthy lifestyle.  

Most therapists also have around six years of education besides specialised training and certifications.  

2. Therapists make decisions for you

Most therapists will not tell you what to do or which decision to make, and they will not give instructions about their opinion on a particular decision.  

Therapists work with their clients objectively and teach them the necessary skills to live better lives and make better choices.  

Rather than depending on a therapist to make decisions, you will become self-reliant through consistent therapy and learn to depend on yourself to solve life issues.  

3. Therapists can read your mind

This is one of the most widespread misconceptions about the meaning of therapists.  

Therapists are humans and cannot get inside your head or point out what exactly you are thinking.  

During psychotherapy, you may share a lot about your thoughts and feelings. The information you provide may give the therapist clear insight into your thinking patterns and how they are affecting your life.  

A therapist during a psychotherapy session explaining what therapy means

How to Find a Therapist

It is important to take your time to find the right therapist.  

Therapists at TYHO are all empathetic and open-minded. We urge you to visit each Therapist’s profile and read about the information provided there.  

You can learn more about the Therapist’s: 

  • Qualifications 
  • Expertise 
  • Background 
  • Therapeutic approaches 
  • Languages they speak 

Moreover, watch their short videos to better understand who they are and the style they may use during therapy sessions.  

Book a session with a Therapist after you find someone to help with your issues.  

If you find the Therapist not the right match, please feel free to look for a different professional. 

It may take some time to find the right Therapist, but staying positive and patient during this search can create a strong foundation for your journey towards healing! 

Mental Health in Malaysia

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Approximately 1 in 3 Malaysians suffer from some type of mental health disorder. 

Unfortunately, half of these people have not been diagnosed. Many hesitate to seek professional support due to stigma, shame, and lack of awareness.  

Despite the risk of neglecting mental health, the stigma of counselling is still widespread in many cultures and nations, including Malaysia.   

Due to this, mental health in Malaysia requires active support and awareness.  

We will look into how common mental health illnesses are in Malaysia, some early signs of disorders, and where to seek help.  

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Mental health in Malaysia

The 2015 NHMS (National Health and Morbidity Survey) showed that nearly 29.2% of Malaysians are struggling with mental health issues.  

The same survey showed that teenagers aged 16-19 and people from lower-income families were the most vulnerable among those affected.  

Mental health issues in Malaysia have increased ever since and occur due to multiple causes.  

Some of the common causes are financial issues, unemployment, workplace stress and burnout, family conflicts, and loneliness. 

Moreover, the lack of social support and awareness of healthy coping tools can act as risk factors for developing conditions such as: 

Addressing mental health in Malaysia requires a multifaceted approach.  

At a societal level, we could host awareness campaigns, improve access to mental health services, and create a supportive and inclusive community.  

On an individual level, however, we could prioritise our own and our family’s well-being. Seeking support and clarifying mental health myths can be a great way to normalise mental health issues.  

Mental health in Malaysia can be improved by addressing work-related stress.

How Common Are Mental Health Illnesses?

Mental health issues in Malaysia are quite common.  

In fact, according to the World Health Organisation (WHO), around 1 in 9 people globally experience a mental health issue at some point.  

Some of the common issues include clinical depression, different types of anxiety disorders, bipolar disorder, and stress disorders.  

In Malaysia, nearly 1 in 5 will experience emotional distress at some point in their lives. Similarly, another study pointed out that around 10% of Malaysians (16 years old and above) have depression. Stress was also observed to be higher among youth aged 16-29. 

It is also important to note that the statistics are only estimates conducted by valid organisations. However, the numbers may be much higher since many people may be unwilling to seek help or open up about their issues.  

This also shows that we are not alone in our journey of struggles. Everyone may have emotional distress at some point and can find the right help and support through counselling in Malaysia.  

Early Signs of Mental Health Disorders

Identifying the early signs of emotional distress can prevent and reduce the negative effects in daily life.  

The early signs of psychological issues are:

  • Drastic and sudden changes in mood or behaviour 
  • Irregular or disturbed sleep schedule 
  • Disordered eating (eg anorexia nervosa) 
  • Lack of attention, focus, or concentration 
  • Poor performance at school or work 
  • Uninterested in social activities like hanging out with friends  
  • Lack of interest in hobbies and daily activities like cooking 
  • Feelings of hopelessness and sadness 
  • Physical signs like headaches, muscle pain and tension 

If you or someone you know shows the signs above, counselling can help.  

Remember that you may show signs that are not present in the above list. Similarly, you may experience signs that are less common or less obvious to yourself and others.  

For example, while some people may look happy and healthy on the outside, they may unconsciously hurt themselves physically or mentally to cope with the problem. Self-harm in any way can be hard to notice.  

Hence, if you would like more clarity on your feelings or are feeling uncomfortable about something, a professional Therapist can help.  

There is no ‘right’ reason to seek help. Even if you are currently happy, you may benefit from counselling in other ways, such as:  

  • Becoming more confident 
  • Gaining clarity on your career 
  • Improving your habits 
  • Making more friends 

Where to Seek Help for Mental Health in Malaysia?

At Talk Your Heart Out (TYHO), you can seek help for mental health in Malaysia.  

The list below is non-exhaustive. Your counsellor can help you with any issue you may have, even if it’s not present in this section.  

In general, you can expect to receive help for: 

To find someone to help with your problem, visit every counsellor’s full profile. Here, you can read about the academic background and clinical expertise.  

Book an initial session with a counsellor to gauge the fit. If you feel comfortable, you can openly start discussing your problems.  

However, if you don’t feel comfortable or feel like the match is not quite right – you can look for someone else.  

Finding the right therapist may take some time. However, this step is essential to gain the most benefits of therapy in Malaysia.  

Remember, you are not alone, and support is always here! 

  

Depression Anxiety Stress Scale

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The depression anxiety and stress scale, known as DASS, is an assessment to identify symptoms of mental health disorders.  

A qualified professional, such as a Malaysian counsellor or psychologist, carries out the test.  

You may receive a comprehensive explanation of your mental wellness based on the DASS results, interpretations, and clinical impressions of your counsellor.  

Read about the components of the depression anxiety stress scale, symptoms of the issues, and DASS diagnosis.  

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Depression Anxiety Stress Scale

The DASS is a tool used to assess the intensity of depression, anxiety, and stress that you may be facing.  

The DASS scale is designed to identify, understand, and accurately measure these feelings. It is used for research purposes and by clinicians to diagnose mental disorders. 

The depression anxiety stress scale has three parts, with 14 questions each. Each part assesses different types of symptoms. 

Part 1: The depression section identifies feelings of sadness, hopelessness, and losing interest in activities previously enjoyed.  

Part 2: The anxiety section identifies signs of fear, overthinking, panic, and feelings of worry.  

Part 3: The stress section measures how stressed or emotional a person is, their mood swings, and the impact of stress on daily life.   

You may be asked to answer the questions based on how you have felt in the past week. Your psychologist may advise you to use a scale of 0 to 3. 0 indicates no distress, and 3 indicates severe distress. 

The shorter version of the DASS is the DASS21, which only has 7 questions in each section.  

The DASS, previously known as the self-analysis questionnaire (SAQ), is reliable and helpful in measuring mental wellness. 

Components of the Scale

The three components of the scale are as follows: 

  1. Depression scale: Measures aspects such as dysphoria (ie dissatisfaction in life), hopelessness, feeling sad for no reason, anhedonia (ie inability to feel joy), and inertia.  
  2. Anxiety scale: Measures hyperarousal, panic, freeze or flight modes, impacts on skeletal muscle, situational anxiety, subjective experience of anxiety, and identifies signs of any other anxiety disorder.  
  3. Stress scale: Measures signs such as difficulty relaxing, burnout, mental exhaustion due to overwork (either in the workplace or personal life), feelings of anger and irritability, impulsiveness, and levels of impatience.  
depression anxiety stress scale

Symptoms of Stress, Anxiety & Depression

The depression anxiety stress scale can help you identify several different symptoms.  

The symptoms of all three disorders can manifest through physical, emotional, and psychological signs.  

For example, sleep is commonly affected if you have stress, anxiety, or depression. Similarly, your mood and control over your emotions may also be affected. 

Some signs, however, are specific to each disorder. Depression could indicate low moods, whereas anxiety could indicate constant mood swings or feeling erratic.  

Note that the symptoms may be different for everyone. Hence, it is important to have an open discussion with your depression counsellor to identify how the symptoms manifest in your life specifically.  

Common signs of stress are: 

  • Headaches and chronic muscle pain  
  • Feeling exhausted and tired 
  • Getting annoyed, upset, or angry easily 
  • Troubles with sleeping too much or not enough 

Symptoms of anxiety include: 

  • Fast heart rate 
  • Sweating and shaking 
  • Feeling worried or emotional all the time 
  • Having gastrointestinal and digestive issues 
  • Negative thought patterns 

Symptoms of depression include: 

  • Lack of joy or enjoyment in life 
  • Lack of appetite 
  • Low moods 
  • Feeling bad and underconfident about oneself 
  • Lack of decision-making skills 
  • Thoughts of self-harm or suicide 

The DASS and Diagnosis

The depression anxiety stress scale helps differentiate the symptoms of depression, anxiety, and stress.  

Although some of the symptoms may appear similar, the core cause, manifestation of signs, and impact on daily life may be quite different.  

For example, on the one hand, people with social anxiety may struggle to make friends and have a fear social interactions and situations.  

On the other hand, people with depression may interact comfortably but may struggle with isolation, fatigue, and sadness.  

Hence, when a professional administers the DASS tool, they can assess the intensity of the emotional distress and offer an effective treatment plan to overcome the issue.  

The scale does not consider several factors. This is where your Malaysian Therapist can help you.  

After assessing your results, your Therapist may look into several other factors contributing to your distress. These factors include: 

  • Your childhood history 
  • Medical history 
  • Interpersonal relationships 
  • Family history 
  • Personality type 
  • Attachment styles 
  • Thought process 
  • Beliefs 
  • Cultural upbringing 

After completely interpreting the results, you may receive a comprehensive insight into your mental health and the steps you can take to improve your wellness.  

The DASS provides a dimensional insight into psychological disorders. In other words, the difference in emotional experiences is seen as a difference in the intensity rather than segregating it into a distinct category of disorders.  

Consequently, while the DASS provides valuable data on the severity of symptoms, it does not directly inform discrete diagnostic categorisations like those found in the DSM or ICD.  

Nonetheless, you can gain more clarity about yourself with the help of a professional.  

If you want to get diagnosed or simply wish to improve your quality of life, TYHO Malaysian counsellors can help you.  

Mental Health Services in Malaysia

Posted on by rootal

According to recent community surveys, around 20% of Malaysians in primary care complain of depression and anxiety symptoms.  

A person’s mental fitness (ie how well they handle problems) could determine how they think, act, and feel. 

A mental disorder may be present when a person experiences negative or unhelpful thought patterns that may eventually lead to harmful behaviours.  

However, not everyone who suffers from emotional distress may have a disorder.  

Psychological distress could affect various aspects of life, such as: 

  • Interactions in social settings 
  • Performance at work or school 
  • Learning capabilities expected for one’s age  
  • Interpersonal relationships 
  • Self-image and worth 

Factors such as cultural and family expectations may also contribute to developing a mental health condition such as social anxiety or depression.  

Read about the different types of mental health services in Malaysia that can help you overcome long-term conditions and issues in daily life.  

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Mental Health Services in Malaysia

Getting professional help can be challenging if you are confused about what problem you are facing and which professional to approach.  

For example, if you struggle to control your anger, it may affect your peace of mind and your romantic relationship. Should you then seek individual counselling or couples counselling?  

As for the above example, you can initially consult a Malaysian counsellor to understand and control your anger.  

If you cannot control anger only in your relationship, a couples counsellor can help you better. 

If you are confused about the type of service, you can reach out to us or browse through all TYHO Therapist profiles to find out what the professional can help with. 

We have pulled together basic information in this section about the different types of services you can seek in Malaysia. 

Individual Counselling

Client attending online mental health services in Malaysia

Individual counselling, or psychotherapy, is a process through which you may engage in a structured conversation to assess, explore, understand, and maintain your mental health.  

Your Therapist will provide you with a safe and non-judgmental environment, where they will also avoid clouding or influencing your thoughts.  

You may be encouraged to share extensive details about your thoughts, feelings, beliefs, and habits during this time.  

You may work through negative or challenging memories, set personal goals, and cope with issues such as: 

  • Low self-esteem 
  • Social anxiety 
  • Depression or mood swings 
  • Relationship issues  
  • Lack of self-awareness 
  • Lack of clarity in life 
  • ADHD 
  • Poor self-image 
  • Addictions 

Couples and Marriage Counselling

Couple attending mental health services in Malaysia

Couples and marriage counselling are services that help you improve your relationship with your partner, solve issues that may be contributing to distress, and better understand each other to prevent future conflicts.  

During sessions, you and your partner may learn several essential skills, such as: 

  • Decision making 
  • Communication skills 
  • Interaction skills (eg body language, active listening) 
  • Problem-solving 
  • Conflict resolution 
  • Critical and objective thinking 

These skills can help you view your problem from a fresh perspective and manage your emotions during any arguments.  

Your couples counsellor will avoid taking sides and view your relationship or marriage as the ‘client’. Both of you, along with the professional, will work together to address the ‘client’.  

During couples and marriage counselling, you can solve issues such as: 

  • Financial disagreements 
  • Lack of mutual trust or loyalty in a relationship 
  • Communication issues 
  • Infidelity 
  • Differences in opinions or beliefs 
  • Inferiority complex 
  • Frequent arguments  
  • Hurting or blaming each other  

Family Counselling

Family counselling, or family therapy, is a type of mental health service in Malaysia that can help you improve relationships and affection with your family members and meet your unique emotional needs in the family.  

You can expect to solve issues from various life factors, such as emotional, psychological, developmental, spiritual etc.  

Every family member is unique and may have different personalities. However, a person’s thought process and behaviours may affect everyone else in the family.  

Hence, it becomes important to understand each other and change how we interact to ensure everyone feels valued and loved.  

You can attend family therapy sessions with all family members, with parents, or individually. Your Therapist may advise you on the structure and duration of therapy you may need to overcome any issues.  

Problems you can overcome through family counselling include: 

  • Communication issues 
  • Lack of honesty 
  • Relationship conflicts, such as between siblings or parents 
  • Dealing with grief or separation 

Child Counselling

Child attending mental health services in Malaysia

Children often find it hard to articulate their emotions and thoughts. Since they may either repress their feelings or express them in ways adults may not understand (eg by drawing or throwing a ‘tantrum’), it becomes important for children to seek professional help if they are struggling.  

A child psychologist may use age-appropriate approaches such as art therapy or play therapy to help children understand and express their feelings.  

While talking to a child about emotional distress, it is important to not trigger them further and avoid conversations that may make them feel more uncomfortable.  

This is where Therapists can help. Through tools such as motivational interviewing, a professional can understand and solve issues such as: 

  • Negative thought patterns 
  • Low self-esteem 
  • Negative emotions developed due to bullying or discrimination 
  • Loneliness 
  • Minimal or no social skills 
  • Attention and concentration 
  • Mood swings and impulsiveness 

Contact TYHO Therapists in Malaysia if you or your loved ones need help. Early prevention and intervention could reduce the impact of trauma or distress in the long run! 

What Is an Anxiety Attack and How to Stop It

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An anxiety attack is a sudden and extreme episode of fear. Although anxiety attacks can occur without a reason, they may also be linked to specific triggers (eg exams and presentations). 

An anxiety attack and a panic attack are not the same. Panic attacks have a clinical definition, whereas an anxiety attack is not listed as a formal term in the DSM 5.  

Sometimes, people may use the term ‘anxiety attack’ to refer to stress, worry, or even intense fear that could be classified as panic.  

Anxiety attacks can be controlled and stopped by following certain self-care strategies. Here’s how to identify an anxiety attack and find the relief you need.  

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What Is an Anxiety Attack?

An anxiety attack occurs when we build up stressors that may lead to a breakdown over time.  

For example, a conflict in a relationship, family issues that may make a person feel like their mom hates them, or overloaded work tasks could gradually increase anxiousness until the person feels extremely overwhelmed for a period.  

An anxiety attack could trigger symptoms like lack of focus, panic, tension, irritability, restlessness, or even fatigue. 

If you have anxiety symptoms, you may want to consider talking to a counsellor. Your counsellor in Singapore may conduct clinical interviews and observations to rule out other mental health conditions that could be contributing to your symptoms. 

Since an anxiety attack is not a formal diagnosis, you may be diagnosed with some type of anxiety disorder depending on your primary and secondary symptoms.  

Most commonly, people who experience anxiety attacks may have a generalised anxiety disorder or panic disorder.  

Symptoms of an Anxiety Attack

Other than fear and stress, people may also experience other symptoms of anxiety attacks, such as: 

  • Staying alert for signs of danger 
  • Anticipating the worst 
  • Difficulty concentrating or paying attention 
  • Brain fog (ie feeling like the mind has gone blank) 
  • Worry or stress 

Moreover, anxiety attack comes with several physical symptoms as well. These include:  

  • Insomnia 
  • Dry mouth  
  • Muscle pain or soreness 
  • Headaches 
  • Lightheadedness 
  • Nausea 
  • Sweating 
  • Shaking or trembling 
  • Frequent urination  
  • Diarrhea 
  • Pounding heart rate 
Person sitting on the couch and looking upset due to an anxiety attack

How to Stop an Anxiety Attack

Not everyone who resonates with the above symptoms may have an anxiety attack. 

However, many of us may feel frustrated at how often these symptoms appear in our lives.  

Although an anxiety attack may seem intrusive and uncontrollable, remember that by following certain effective self-care tools, you can calm your nerves and control your anxiety.  

1. Try Visualisation Exercises

Visualisation is a technique of envisioning an image, scene, or situation in the mind. It is a mental exercise used to prepare for the future or to control one’s emotions.  

Moreover, visualisation and action are strongly linked. Thinking about our body or mind doing something – dancing or saying a sentence out loud – directly activates the motor cortex. 

A common example is visualising our presentation or speech before walking upstage. We do this as a mental rehearsal before the actual event.  

Counsellors may use visualisation techniques as a part of several interventions for anxiety and other mental health conditions.  

For example, visualisation is often used by psychotherapists to help change the narrative about a person or an event that may have caused post-trauma stress or an anxiety attack.  

By making the visualisation as vivid as possible and engaging all the senses during the activity, clients may learn how to talk about their presenting problems and cope with the negative effects. 

Apart from treating psychological disorders, there are other proven benefits of visualisation exercises, including: 

  • Building confidence and self-image 
  • Gaining motivation to achieve your goals 
  • Becoming more creative  
  • Relieving stress  
  • Increasing the quality of sleep 
  • Manage emotions 

Visualisation Exercise: The Blue Light Technique

The blue light technique involves visualising oneself in the middle of a calm blue light.  

Imagine you are standing in the centre where the blue light appears.  

As you inhale, imagine soaking up all the light in your body, almost as if you are filling your lungs with the blue light.  

As you exhale, visualise your anxiety floating away as dark smoke.  

Practising diaphragmatic breathing (ie breathing with your stomach, abdominals, and diaphragm) during this exercise can help you relax and reduce your body’s stress response.  

2. Listen to Your Body

When your body is showing signs of anxiety or stress, try to listen to your body.  

In essence, the better you listen to and care for your body, the less likely you are to feel anxious or negative throughout the day.  

In general, movement and sleep can go a long way toward calming down your bodily responses.  

Try to exercise regularly. Pick a form of exercise you love, such as aerobics, walking, or dancing, and aim to work out for 30 minutes daily.  

Getting quality sleep at night can help you control and reduce anxious thoughts and feelings. To sleep better, you can try the above visualisation exercise.  

More importantly, try to reduce your alcohol and caffeine intake. While these substances may seem calming, they are powerful stimulants that could lead to higher levels of anxiety.  

If your body craves strong stimulation, try drinking green tea or matcha.  

3. Meditate

Research shows that self-care or group meditation programs can effectively reduce symptoms of an anxiety attack.  

In fact, meditation can also help manage conditions such as GAD, panic disorder, and agoraphobia (ie social anxiety).  

When we are anxious, some parts of our brain stop communicating with one another. This disconnection could lead to stress responses and trigger an anxiety attack. 

However, developing our ‘mindfulness muscles’ may make us more likely to stay stable and calm in a triggering environment or situation. Our stability during anxious moments can help us prevent a hasty response.  

Moreover, when we practice self-compassion during such moments and show genuine curiosity in our experiences, we can change the neurobiology of fear and integrate the different parts of our brain again.  

In other words, mindfulness reinforces a strong communication between the prefrontal cortex and the limbic system.  

As the communication is back and connected, the prefrontal cortex becomes more efficient at down-regulating an anxiety attack.

A person meditating in a park to control their anxiety attack

A Simple Meditation Exercise

When you observe an incoming anxiety attack the next time, try this exercise: 

If you are new to meditation and overwhelmed by it, start with the basics.  

Close your eyes, take a few deep breaths, identify your emotions/thoughts and name them. 

Example: “My stomach feels weird and tense, and I have the thought that I’m not good at anything.” or “I have a thought that something disastrous may happen on the aeroplane today.” 

Next, see if you can remove yourself from the thought’s context and notice what other feelings you are currently experiencing.  

Are you feeling scared? Sad? Angry? Defeated?  

What are the characteristics of your emotions? (ie how do you know what you’re feeling is fear?).  

To think about the characteristics of your emotions, analyse how they appear in your body. Fear and anxiety tend to settle in the gut.  

The key is not to control, change, or worry about your emotions. Observe them as if you are watching a movie.  

A UCLA study found that consistently labelling our emotions and observing their presence in our body helps us become more balanced and controlled in the presence of fear. 

4. Apply the Dare Technique

In most cases, when we have an anxiety attack, we tend to avoid them in a hurry.  

However, rather than fearing the emotions themselves, it can help to view them as temporary, accept their presence in your life briefly, and learn to work with the emotion.  

Author Barry McDonagh, in his book, “Dare: The New Way to End Anxiety,” talks about the four-step process to handle anxiety. This technique is called DARE. 

D – Defuse 

A – Accept 

R – Run towards it 

E – Engage 

Defuse, Accept, Run Towards and Engage

In the first step, you may notice that your anxious thoughts may make you think of several ‘what if’ scenarios. “What if everyone hates me?” “What if I never heal from anxiety?”  

Defuse means to respond back to those questions with, “So what?” Remind yourself that your anxiety cannot harm you and that you’ve experienced it before. “So what if everyone hates me? I don’t even know that for sure.” 

In the next step, try to accept your emotions as they are. You don’t need to change them, think of them as ‘negative’, or control your bodily responses like heart rate or sweating. Let yourself feel your emotions in depth.  

In the third step, try to tell yourself that what you’re feeling is not anxiousness but a type of excitement. Demand your mind to produce more of those sensations. It’s almost as if you’re trying reverse psychology on yourself.  

The purpose of running towards your anxiety is to show yourself that anxiety is indeed harmless, and only a flood of adrenaline. This shift in your perception can help you regain control of your emotions.  

Lastly, engage with your anxiety attack. Go with the flow. If your anxiety increases, keep observing the ebbs and flows of it. If it decreases, focus your sensations on whatever you’re doing currently. This can help you ground yourself in the present. 

5. Prioritise Building Your Community

2024 research has found that building a sense of community is key to improving mental health and coping with issues like anxiety and depression.  

Loneliness or social seclusion can trigger an anxiety attack. Hence, try to improve or expand your community circle.  

When we find a community for ourselves, we relate to each other, share similar experiences, promote connection, and engage in positive activities that can boost our mood.  

You can do this by meeting your friends regularly, connecting with people with interests in your niche, joining support groups or clubs, or confiding about your worries with a loved one. 

Look for people who are going through similar experiences as yours or who understand your anxiety.  

This will give you the safe space to talk about your anxiety attack, learn about resources that you may otherwise not find anywhere and share coping mechanisms with each other.  

6. Seek Professional Counselling

While the above self-care tools can be helpful, if your anxiety attack becomes so severe that you find it hard to function in your daily life, you may want to consider seeking anxiety counselling in Singapore.  

Professional counselling can help you manage an anxiety attack, become self-reliant to control your anxious feelings and improve the quality of your emotional health.  

Counsellors may use interventions such as: 

All the above interventions are used exclusively or in combination to provide personalised therapy services. 

Through consistent therapy and social support, the source of your fear becomes less frightening.