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Month: May 2024

Mental Health in Malaysia

Posted on by TYHO Team

75% improve their mental health through therapy

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  • Updated on 18 July 2024

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 

75% improve their mental health through therapy

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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! 

Takeaway

Mental health issues affect about 1 in 3 Malaysians, but many remain undiagnosed due to stigma and lack of awareness. Common causes include financial stress, unemployment, and family conflicts.

Early signs to watch for may include sudden mood changes, sleep disturbances, and loss of interest in activities. It’s important to seek help early, as counselling can provide support for a wide range of issues like anxiety, depression, and stress.

Finding the right therapist might take time, but it’s crucial to improving mental health. Remember, you’re not alone—support is available!

Depression Anxiety Stress Scale

Posted on by TYHO Team

66.4% overcome depression & anxiety symptoms after therapy

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  • Updated on 8 July 2024

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 

66.4% overcome depression & anxiety symptoms after therapy

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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.  

Takeaway

The Depression Anxiety and Stress Scale (DASS) is a tool used for identifying symptoms of depression, anxiety, and stress.

A Malaysian mental health professional may administer the tool to provide a holistic therapeutic plan. The scale has 3 sections, each with 14 questions focusing on different symptoms.

There is also a shorter version, DASS21, with 7 questions per section. The scale helps differentiate the symptoms of each disorder, although they might overlap. The DASS can help you understand the severity of your symptoms and better grasp your emotional distress, but it doesn’t replace formal diagnostic categories.

Talking to a Malaysian Therapist can be helpful for a detailed evaluation and guidance.

Mental Health Services in Malaysia

Posted on by TYHO Team

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! 

How to Deal with an Anxiety Syndrome

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Having occasional anxiety due to a specific situation is part of regular life.  

However, if you have anxiety syndrome, you can manage your symptoms through effective skills and long-term strategies.  

Anxiety is our body’s response to fear and a way to urge us to safety. Hence, this feeling can be very useful in identifying danger or threat.  

Most people may also use the term ‘anxiety syndrome’ to refer to stress, worry, overthinking, or nervousness.  

However, there’s a clear difference between being anxious and having anxiety syndrome, the latter of which may include severe and crippling symptoms. 

In this article, we share 4 skills to help you cope with anxiety and 5 long-term strategies to address and treat the condition.  

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What Is an Anxiety Syndrome

An anxiety syndrome, or an anxiety disorder, is a psychological condition characterised by excessive fear, panic, worry, and dread.  

Other symptoms could include dizziness, nausea, vomiting, shivers or chills, restlessness, poor concentration, lack of decision-making skills, trouble breathing, and a pounding headache.  

If left untreated, the signs can worsen over time and affect a person’s day-to-day functioning, relationships, and work/academic performance.  

An anxiety syndrome can be caused by a medical problem such as thyroid, a history of trauma or abuse, certain medications, or other social and environmental factors.  

Anxiety is usually disproportionate to the situation. For example, a situation like taking an exam is not inherently dangerous to students.  

However, students with anxiety syndrome may panic before the exam and think that they may fail the test.  

The condition is also associated with avoidance behaviour, where a person may avoid situations or people due to their fears.  

The different types of anxiety syndrome include generalised anxiety disorder, social anxiety, panic disorder, post-trauma stress, and phobias.  

A person struggling to cope with anxiety syndrome

Common Symptoms of an Anxiety Syndrome

Symptoms of anxiety syndrome can affect your daily activities and routine. Hence, it is important to identify the signs and seek professional therapy to prevent the condition from worsening. 

You should consider seeking therapy if you notice that your anxiety is affecting your relationships (eg doubting if your partner truly loves you), family bonds (eg feeling like your mom hates you for no reason), and work life.  

Your counsellor in Singapore can help you analyse what type of anxiety disorder you may have and how to best manage it.  

Some common symptoms of an anxiety syndrome may include: 

  • Feeling nervous and dread 
  • Feeling helpless  
  • Constantly anticipating danger or doom, even when things are okay 
  • Hyperventilation 
  • Preoccupation with your anxiety 
  • Feelings of guilt and shame 
  • Thoughts of death or self-harm 

4 Essential Skills to Cope With an Anxiety Syndrome

If your anxiety syndrome gets in the way of your healthy routines, life, and relationships – you may want to learn certain skills to manage and control the symptoms.  

Sometimes, anxiety can occur due to specific situations, like fear of presenting your project in front of your colleagues. During such times, you may notice that the symptoms are short-lived and disappear after the event is over.  

Hence, by learning these 4 essential skills, you can not only manage your symptoms but also prevent them from occurring in the first place.  

1. Observe Your Thought Patterns

Your anxiety usually stems from unhelpful thoughts you may have regarding yourself and the world. 

For example, a person with anxiety syndrome may believe that they are not good enough or not good at anything.  

These negative thoughts directly influence their behaviours during important performances, where they may undermine their ability.  

One way to observe your thought patterns is to challenge yourself to face your fears, fact-check yourself, and see how you can regain control of your emotions.  

If we consider the above example, the person may not have any real facts about their future performance. Their thoughts are based on their assumptions about their capabilities.  

Hence, if you are stuck in a similar situation, you can ask yourself if your thoughts and beliefs are true.  

If it’s true, how can you get the proof? What does your previous performance say about your abilities? Reflecting on these questions can help you face reality for what it truly is, and eventually, you may begin to get rid of your negative thoughts.  

2. Learn Correct Breathing Techniques

Person engaging in breathing exercises to control anxiety syndrome

A common symptom of anxiety syndrome is hyperventilation, where you may struggle to breathe and relax your body.  

Hyperventilation may increase your oxygen levels and reduce the carbon dioxide in your bloodstream. Carbon dioxide is the chemical that helps regulate the body’s reaction to anxiety.  

By learning the right breathing skills, you can correct your body’s chemical imbalance and regulate your emotions.  

To do so, try breathing from your diaphragm rather than the chest to reduce hyperventilation. This method allows your belly to expand as you breathe in.  

To check if you are breathing correctly, place one hand on your lower abdomen and the other on your chest.  

Observe your body to see where the maximum movement occurs. If your abdomen moves, you are doing the correct breathing technique. 

If you are having an anxiety attack, you may also want to slow down your breathing.  

As it can be hard to be mindful of our breath during anxiety, try to touch an ice cube or place half a slice of lemon in your mouth to jerk you out of the anxiety episode. 

Learning the correct techniques can help boost carbon dioxide levels in the blood. If you are hesitant to try alone, you can book a session with a Singaporean psychotherapist specialising in mindfulness and ACT.  

3. Try Aromatherapy

For some people, aromatherapy can be extremely useful in reducing the symptoms of anxiety syndrome.  

As the research on aromatherapy is limited, we suggest not to use it as a primary intervention or technique.  

However, aromatherapy, along with other skills and coping strategies, can help you improve your overall state of mind.  

Aromatherapy could include essential oil forms, incense, or a scented candle.  

You can try flavours such as lavender, chamomile, and sandalwood, which are known to reduce stress and promote relaxation.  

4. Exercise

Although exercise alone may not completely control the symptoms, it can play an important role in reducing your anxiety in the long term.  

For people with anxiety syndrome, movement becomes very important. Every time you move, your body finds it easier to release the happy chemicals.  

Exercise in any form can burn up stress chemicals and manage your emotions.  

If you are not fond of cardio or strength training, you can take a long walk daily and try dancing, yoga, or other movement-based activities.  

People exercising in the gym to reduce anxiety syndrome symptoms

5 Long-Term Strategies to Deal with an Anxiety Syndrome

If your anxiety syndrome is unmanageable with the tools above, you may want to consider other long-term strategies. 

1. Try Professional Counselling

If you are unsure how to manage your anxiety, Singaporean counsellors can help you: 

  • Better understand your emotions 
  • Identify and address your triggers 
  • Manage and control your feelings 
  • Learn therapeutic skills to deal with anxiety syndrome 
  • Learn effective coping mechanisms 

For example, counsellors may use cognitive behavioural therapy to help you learn different ways of thinking about and reacting to anxiety-prone situations.  

Research also shows that CBT is an effective intervention to treat most types of anxiety disorders.  

2. Identify and Manage Your Triggers

Similar to observing your thought patterns, learning how to identify and manage your triggers can help you prevent an anxiety attack.  

In most cases, you may need professional guidance from a Therapist to identify your triggers. Some triggers may be obvious, such as exams, presentations, and meeting a stranger.  

However, most triggers may be subtle and indirect. As we are entirely consumed in our anxiety, it can be difficult to analyse how we were triggered. 

For example, a person who had a negative childhood experience such as bullying may feel anxious in social situations or when they’re with their friends.  

This person may not consider their current situation as triggering because they’re with their friends and may consider the environment safe.  

However, a Therapist can help connect the dots between bullying in childhood and having an anxiety attack in a room full of friends.  

Below are some common triggers people with an anxiety syndrome may have: 

  • Work, relationships, or financial stressors 
  • Withdrawal from addiction 
  • Chronic pain 
  • Past trauma 

3. Build a Community

Although everyone is different, and not all your loved ones may understand your condition, building a safe community for yourself can help you in more than one way.  

Socialising can reduce stress, encourage feelings of hope and joy, and decrease isolation and loneliness. 

Even if your friends may not know how to handle the situation, having someone to talk to and seeking their support can be a huge help.  

Research has also shown that being part of a community can help you become mentally resilient to distress in the long run.  

4. Create a Nourishing Morning Routine

Many people with anxiety syndrome may struggle with their mornings, which usually tends to set the tone for the day.  

For example, imagine the difference between waking up at noon and waking up at 9 or 10 a.m. At the former time, you may feel unmotivated and upset about your day.  

However, with the latter, you may have enough time to take care of yourself and engage in self-care habits to start your day positively.  

Morning routines can create a sense of normalcy and control. As you begin to follow the routine every day, you will gain a newfound sense of control over your emotions and habits.  

Waking up at the right time (whatever that time may be for you) and journalling or doing an activity that brings you joy can leave you feeling energised. 

The energy you have in the morning can last throughout the day and help you recharge better every night.  

However, it is important to remember that not every morning will be the same. Sometimes, we may just need to get that extra sleep or roll around in bed for a few hours.  

Remember to take it easy. The only goal to focus on would be to engage in your routine as much as possible, even if it’s not 100%.  

5. Consider Medications

For some people, a combination of medications and therapy may work the best in treating anxiety syndrome.  

Medications are usually short-term and supportive care; hence, your doctor may not use them as a primary intervention.  

Taking meds can help control and reduce the physical symptoms of anxiety syndrome.  

Your doctor may provide tranquillisers or antidepressants to help you cope. You may start these medications on a lower dosage and may adjust the dosage and frequency depending on your progress and outcome.  

Remember that medication is optional and may not work for everyone. To understand what kind of therapeutic plan works best for you, try having an open conversation with your Therapist.  

Your Therapist is the right professional to create a personalised treatment plan for you! 

summary

Socialising can reduce stress, encourage feelings of hope and joy, and decrease isolation and loneliness. 

Even if your friends may not know how to handle the situation, having someone to talk to and seeking their support can be a huge help.  

Research has also shown that being part of a community can help you become mentally resilient to distress in the long run.  

Takeaway

Socialising can reduce stress, encourage feelings of hope and joy, and decrease isolation and loneliness. 

Even if your friends may not know how to handle the situation, having someone to talk to and seeking their support can be a huge help.  

Research has also shown that being part of a community can help you become mentally resilient to distress in the long run.