January 2025 - Talk Your Heart Out (TYHO)

10 Signs of a Good Online Therapist

Posted on January 30, 2025 by Prath

Talk therapy has many different approaches: The cognitive therapist focuses on thought patterns, the behavioural therapist focuses on reinforcing adaptive behaviours, the person-centred therapist focuses on self-exploration, and so on.

Every online therapist uses these approaches in a unique way to provide the best possible therapy service to their clients.

Given this rich scope of choice, how can clients tell the difference between a good and a bad therapist? What makes a good therapist?

The specific answer to this question depends on your preferences. For example, if you prefer to take a practical route in healing, a therapist who provides an emotionally focused approach may not be a good choice.

But underneath the diversity – all good therapists share some core traits and principles.

Below is a list of these 10 essential qualities of a good online therapist.

This Article Contains:

1. Your Online Therapist Actually Listens

Listening to what you say must be the easiest skill to notice, don’t you think? Not quite. During online therapy, listening is not just hearing and acknowledging what clients say.

It’s more about therapists adopting their client’s feelings, values, and perspectives about the world. Only through active listening can therapists use their empathic skills to understand the depth of the client’s emotions.

A mental health therapist’s main indication that reflects active listening is providing undivided attention to you.

What listening looks like during online therapy

After you share your concerns in therapy, notice the following:

If your therapist provides suggestions or feedback by interrupting you, they may not be actively listening.

If your therapist uses nonverbal communication, such as eye contact, nodding, or facial expressions while you open up and reflect on or summarise your concerns verbally after you’ve finished talking, they are actively listening to you.

If you notice that the online therapist is constantly distracted by checking the clock or shifting focus to other objects in the room, it may be a sign that you need to find a new therapist.

2. Your Online Therapist Promotes Curiosity & Self-Reflection

Good therapists in Australia create a dynamic that provides space for curiosity and self-reflection for clients.

Receiving effective therapy services results in:

Learning how to intentionally focus your attention inward

Thinking critically about your thought patterns

Discovering solutions by reflecting on previous experiences

Providing this open space of exploration also means that the therapist respects your agency while guiding you towards the most helpful direction.

For example, consider whether your mental health therapist is:

Open to feedback on their online therapy style

Willing to guide you to make choices about your own therapeutic plan

Accepting your decision to put therapy on pause for a few weeks

A good therapist will accept your curiosity about yourself, your life, and even the therapy process.

3. You Feel Heard & Validated

Feeling validated and heard during online therapy in Australia means that the therapist encourages and unconditionally supports your experiences.

If you feel validated, your bond with the therapist improves. If your therapeutic bond improves, you may scientifically benefit from positive therapy outcomes.

Ask yourself: Do I feel supported when I explore or express my deepest thoughts?

If yes, this is where the therapeutic change and growth happen, and you are with the right online therapist.

Therapists may also disagree with you while avoiding major conflicts. The key point to observe is whether you feel cared for and supported even when your therapist respectfully challenges your beliefs.

Try to observe the below statements. These are some indications that you feel heard during therapy in Australia:

“I can see you’re having a difficult time right now.”

“I understand that you’re feeling __. What do you need right now emotionally?”

“You feel frustrated to always be the one to reach out to your friends, and you would like things to change.”

“Ignoring your dad because of a fight hasn’t worked out for you in the past. Could we explore a therapeutic technique to resolve the conflict?”

“I believe in your ability to change and grow.”

4. The Therapist Is a Strong Communicator

A good therapeutic relationship is built through effective communication.

An online therapist in Australia is a strong communicator if they can move from understanding you as an individual to putting that understanding into accessible words.

This means that the professional should be able to distil concepts and explain your emotional or behavioural patterns in a way you can understand.

Consider the following below:

Does your therapist explain concepts in simple terms or use scientific terminology? They’re a strong communicator if they explain psychological details in simple terms.

How much does your therapist talk? The rule of thumb is that clients usually speak more than the therapist.

What is the focus of the therapy session? Sessions should always focus on the client and their problems.

Talk to a TYHO Therapist about anxiety, low self-esteem, relationship issues, and more. You are not alone.

5. You Feel Encouraged to Communicate Honestly

Communication goes both ways: as a client, you should also feel safe and encouraged to open up during therapy services.

Below are some questions and pointers to help you identify if the therapist is good at facilitating open communication:

Does your Australian therapist ask you specific and focused questions rather than very open-ended ones?

Is your therapist welcoming? For example, if you speak casually and like to joke around a bit, your therapist should also adapt to your style. Similarly, therapists should adopt a calm and composed approach if you are introverted. Identify if there’s a gap in communication between you and your therapist.

Is your therapist patient, and do they give you enough time to collect your thoughts?

6. Your Online Therapist is Open to Receiving Feedback

A good therapist in Australia will see therapy as a collaborative space between them and you and will always prefer that you lead the direction and pace of the sessions.

A strong indicator of whether your therapist is willing to receive feedback is how often they check in with you to see how you’re feeling about therapy.

Below are two key points to help you identify a good therapist:

Does your therapist ask questions about the benefits you’ve received so far from therapy?

Does your therapist adjust the therapeutic approach based on your feedback?

While your therapist could be an expert in their chosen modality, you are the expert in your own life.

Hence, your therapist should admit when they don’t know something about you and accept your feedback to improve the therapy experience.

By being open to receiving feedback and continuously increasing their knowledge, the therapist also shows that they’re interested in you and invested in your progress.

7. The Therapist Encourages Your Self-Reliance & Competence

Receiving affordable therapy means that you are progressing towards improving your independence, self-reliance, and competence.

To identify if your online therapist is good in this context, ask yourself:

Do I have more self-doubt when I encounter life issues?

Do I rely on my therapist as the first solution to overcome my problems?

Consider looking for a different professional if you answered yes to both.

As you work towards your life and therapy goals, your self-reliance should increase, and your dependency on the therapist should decrease.

Therapy is a tool to guide you towards problem-solving rather than prescribing solutions.

“In my early professional years I was asking the question, How can I treat, or cure, or change this person? Now I would phrase the question in this way: How can I provide a relationship which this person may use for his own personal growth?”

Carl Rogers, 1961/1995, p. 32

8. The Online Therapist is Invested in Your Progress

A good therapist in Australia will be invested in your progress by proactively checking in and providing unconditional support.

Regularly monitoring a client’s progress during online therapy is integral to providing good mental health support.

For example, some of the things therapists may do to indicate their interest include:

Noticing the times you’re not doing well and providing appropriate tools to cope with it, even if it means changing the pace of the session occasionally

Taking therapy slowly and re-evaluating the therapeutic plan as time passes

Accepting your emotions and thoughts regardless of the intensity and showing curiosity and interest in exploring your way of thinking

9. You Receive Unconditional Support

Unconditional positive regard refers to the mental health therapist’s complete acceptance and support toward the client.

In therapy in Australia, providing this support means that you have the space to nurture yourself, feel valued, and build self-trust.

To identify if your therapist is good in this aspect, ask yourself:

Do I feel supported and validated in therapy no matter what I share or say?

If yes, then you may have found a good online therapist.

However, part of the therapist’s job is also to gently guide you towards identifying and changing maladaptive behaviour. To do so, they may work with you to:

Understand the things that you are doing

Respectfully challenge your beliefs

Acknowledge and change any harmful behaviour that may not be good for you or the people around you

10. You Notice a Change in Yourself

Change requires not only emotional talk but also doing something completely different within yourself, within online therapy, and out in the world.

Noticing change within yourself means:

Integrating therapeutic tools into your daily life

Proactively assessing your thoughts and feelings

Constantly challenging your beliefs about yourself and the world

Navigating what matters most to you personally, socially, and professionally

Using previous life experiences as evidence and strategically modifying your behaviour in new ways

All the above is made possible by a good online therapist.

That said, meaningful change takes time. Research indicates that it takes 10 to 15 sessions to notice progress in therapy.

Especially in the beginning, changes you notice may be small – however, they’re no less significant.

In this regard, a therapist’s job is to provide the right conditions and space for natural growth.

Can you imagine yourself as a caterpillar? You don’t need to do anything extraordinary to transform into a butterfly. The change occurs effortlessly, given the right conditions for the cocoon. And humans are much the same way.

If you want to experience the kind of change described here, our Therapists in Australia can help.

Conclusion

A good therapist will always:

Make you feel heard and supported

Encourage honest communication

Guide you towards self-reflection

Empower you to be self-reliant

Be open to feedback and collaboration

Good Therapists in Australia will show high ethical standards by being reliable, trustworthy, and non-judgemental.

If your therapist has all these core traits, you can rest easy knowing you are in good hands.

If your therapist lacks in any of these areas, try to bring it up during a session. Sometimes, all it takes to reset the direction of therapy involves the client opening up about what’s not working for them.

However, it may be time to find someone else if the therapist does not respond positively to your feedback.

At TYHO, we have a vetted team of well-qualified, affordable Therapists. Book a session today if you are ready to start your journey toward personal growth.

How to Find the Best Mental Health Therapist for Reducing Depression

Posted on January 30, 2025 by Prath

Depression starts as sadness and leaves us feeling numb and empty.

If you are reading this article right now, you have already stepped out of your numbness to ask for help. You have taken a brave step toward healing.

Finding the right mental health therapist is key to getting started. A therapist who truly understands you can help you work through depression, heal from trauma, and manage other difficulties that may occur in your daily life.

Research from the past decade shows that your bond with your therapist will likely greatly influence your therapy progress.

Hence, this article provides practical tips on choosing the best therapist in Singapore to reduce and manage depression.

This Article Contains:

What to Look for in a Mental Health Therapist

When choosing a therapist, you can look into their credentials, specialisations, and approaches.

To assess the above, the first question you should ask yourself is: what are my needs and goals?

Are you looking for a specific result you want to achieve, like coping with hopelessness or low self-esteem? Do you prefer one approach over the other?

After you reflect on your needs, explore the full profiles of Therapists at TYHO.

We have a large pool of Therapists who are well-qualified in addressing depression. However, each professional may have a specialisation, like managing depression in relationships or a specific focus on work-related depression.

Read about a Therapist’s background and experience treating similar issues. You can also review testimonials from our current clients to learn about their strengths and approaches.

Now, identify the best therapy that works for you and create a shortlist of Therapists who specialise in those approaches.

At TYHO, you might encounter providers who offer specific approaches, such as cognitive behavioural therapy (CBT), mindfulness-based tools, acceptance and commitment therapy (ACT), and more.

On the one hand, if you prefer managing symptoms through present-moment awareness or meditation, you may benefit from mindfulness therapies or ACT.

On the other hand, if you’re more inclined to focus on identifying negative patterns and emotional dysregulation, CBT might be right for you.

Assessing your needs and the Therapist’s specialisations can make the decision-making process easier in choosing the right profile.

How to Assess Compatibility with a Therapist

Receiving the best therapy for depression means that you may have to feel comfortable enough to open up and explore the most vulnerable areas of your life.

Don’t worry – you won’t need to discuss everything in the first session. However, it’s important to find a Therapist you feel connected to, whether online or in person.

In fact, research shows that one in five clients may end therapy prematurely if they don’t feel a personal connection with the therapist.

First Session

The first therapy session is your chance to assess your compatibility with your therapist. Do you feel connected? To check this, ask yourself questions like:

Do I feel validated and heard after discussing my problems?

Did the therapist listen to me actively by asking questions and exploring areas further?

Did the therapist use therapeutic tools that resonated with me? Are they flexible in adapting to my needs?

Do I feel safe with the therapist?

Do I trust my therapist’s expertise?

Do our values and beliefs align with each other?

If the answers to most questions end positively, you may have found the right therapist.

However, if you feel unsafe and invalidated by the therapist, feel free to look for someone else.

Talk Your Heart Out (TYHO) Therapists can help with major or minor depression symptoms. Help is just a click away.

Questions

TYHO Therapists take questions from clients during the first session to build rapport.

The first session is your opportunity to narrow down your search to your top choices. Remember that you can continue with the first Therapist if you feel connected to them.

Write down your questions before the session. According to the American Psychological Association, below are some of the questions you may want to ask the Therapist:

How many years of experience do you have?

How much experience do you have working with issues similar to mine?

What is your area of expertise?

What kind of approaches do you provide? Are you flexible to adapt elements of different approaches?

How soon can I expect to start seeing progress?

How will we navigate therapy if the current approach is not working?

Are you open to taking feedback?

What would we do if our professional relationship is not a good fit?

How will we determine my progress and growth outside therapy?

Cultural Competence and Sensitivity

Every person has a unique background and upbringing. Your culture and life experiences can define aspects of who you are.

Finding the best Therapist, whether online or in person, involves assessing whether the therapist is knowledgeable and sensitive to one’s cultural background and whether they integrate this unique perspective into their therapeutic approach.

To find a Therapist based on their cultural competence, try to assess the following two points:

1. Cultural Understanding

Your Therapist should understand your culture, religion, race, sexual orientation, gender identity, and socioeconomic status.

With this knowledge, the professional can understand how your background may affect your personality formation, decision-making, the manifestation of mental health issues, and the appropriateness and inappropriateness of their therapeutic tools.

Some ways you can assess cultural understanding is by noticing:

Whether the therapist uses your preferred pronouns

Whether the therapist is willing to explore integrating cultural aspects into their approach

Whether the therapist understands your issues from the context of your socioeconomic status

2. Cultural Reflection

Your therapist should create a safe environment for you to explore your cultural identity and beliefs.

In addition, mental health therapists who have a high level of awareness of how culture impacts an individual are more likely to:

Reflect on how they can better build rapport with you

Evaluate how their own beliefs and biases may affect the understanding of ‘normal’ and ‘abnormal’ behaviours

Avoid assumptions or stereotypes based on cultural factors

Get Affordable Therapy With TYHO

At this point, if you have a TYHO Therapist in mind, you may want to book the first session with them.

As you meet with potential Therapists, or start therapy with them, try to asses your compatibility by asking questions and analysing their experience.

Pay attention to how you feel after each session, and trust your gut. Sometimes, it can take a few sessions to truly understand each other.

You may be surprised to hear that many professionals also seek therapy to manage their own problems. So, Therapists will understand any apprehensions you may have about opening up.

If you’re having trouble finding someone, use our filter to narrow the search. You can filter by age, location, medium, service, issues, etc.

Reach out to us at [email protected] if you need more support.

We aim to provide affordable therapy in Singapore at all times. Therapy sessions start at S$ 130.80 (w/GST), and your sessions include high-quality therapy, pre-session intake, and a personalised therapeutic plan.

Conclusion

The best therapy for depression should be a safe and supportive process, no matter what type of therapy you go for.

Remember that finding the best Therapist may take some time. At TYHO, we have 100+ Therapists working with us who have experience living in different countries and working with different clientele.

Take the first step today by browsing through our Therapists’ profiles in Singapore. Depression is manageable with the right support. You are not alone.

Frequently Asked Questions

1. What therapy is most successful in treating depression?

The best therapy for depression is the one that works for you.

In general, however, a combination of psychotherapy and medication is said to be the most effective in managing depression.

While some people may respond positively to medication, others may find it unhelpful. Hence, finding the right therapist and discussing your needs and preferences is important.

The best therapy also depends on what type of depression symptoms you struggle the most with.

For example, if depression affects your sleep or concentration, you may benefit more from medications. If depression affects your relationships or state of mind, you may want to consider mindfulness-based therapeutic approaches.

Try to have an open and honest discussion with your Therapist to develop a personalised therapeutic plan.

2. What is the most common cause of depression in older adults?

According to research, the three main causes of depression in older adults are deteriorating physical health, social isolation, and loss of a loved one.

Identifying symptoms of depression in adults over 65 can be difficult, as most of the signs may overlap with problems related to ageing.

Hence, it’s important to provide a holistic approach when addressing mental health issues in older adults.

3. Which would be the best therapy or resource for someone who is mildly depressed?

Mild depression refers to having five of the nine identified symptoms.

Psychotherapy is the most commonly recommended therapy by professionals for mild depression.

At TYHO, we strongly recommend seeking therapy even if your depression is mild.

Sometimes, you may not even realise that you have mild depression. You could feel tired or restless or think of it as ‘having a bad day.’

However, leaving these symptoms unaddressed can slowly add pressure and lead to more intense symptoms in the future.

If you think you are struggling with mild depression, reach out to us at [email protected] for Therapist recommendations.

Mental health in Singapore is now on the national agenda- Let’s cut to the chase

Posted on January 24, 2025January 24, 2025 by Prath

This article was originally published as an opinion piece in The Straits Times, a local Singaporean newspaper.

Almost five years back, Covid-19 put mental health on everyone’s radar as isolation, anxiety, grief and burnout spared no one. Youth mental health, in particular, came into focus.

The Singapore Government responded quickly with a Covid-19 Mental Wellness Taskforce which became the Interagency Taskforce on Mental Health and Well-being.

In 2024, the Government announced the creation of a more permanent body – the National Mental Health Office.

It also started implementing the National Mental Health and Well-being Strategy which, among other things, will introduce mental health services to all polyclinics, increase the number of public sector psychiatrists and psychologists, and deploy more teacher-counsellors in schools.

So where to from here?

I offer three suggestions that will keep us on track as we make progress in improving the mental health and well-being of our society.

This Article Contains:

1. Regulate talk therapy

As we ramp up the number of mental health professionals who provide talk therapy or counselling (counsellors, clinical psychologists, counselling psychologists, etc) to meet the growing demand for support, it is crucial that the quality of care provided is not compromised. This is especially important given that people seeking support are often emotionally vulnerable, lonely, or in distress.

Talk therapy invariably requires clients to open up about their struggles and in the process share deeply personal information with their therapist. As a result, they are required to quickly trust their therapist without any prior knowledge about them or an opportunity to assess them.

Currently, counsellors and psychologists are not required to register with a regulatory body in Singapore. This is unlike doctors, nurses and other allied health professionals, such as physiotherapists, who must register with the Singapore Medical Council (SMC), Singapore Nursing Board (SNB), and the Allied Health Professional Council (AHPC), respectively.

These bodies, among other things, regulate the professional conduct, standards, and ethics of their members. The SMC even has a formal and transparent process to receive complaints against doctors from any individual.

While there are industry peak bodies such as the Singapore Psychological Society (SPS) and the Singapore Association for Counselling (SAC), registration with them is voluntary and not required to work in either the public or private sector. Furthermore, these institutions lack any regulatory teeth when it comes to enforcing their ethical standards or investigating complaints made against their members.

This allows mental health professionals with poor ethics, conduct or competencies to continue working with unsuspecting clients even if they were let go from their previous place of work because of a serious breach. They may also choose to work as self-employed individuals without any oversight.

Many of us working in the private sector believe in more, not less, regulation even if it further limits the supply of professionals in the short term. In the long run, regulation will improve the quality of services being provided and build public trust in the effectiveness of non-medical interventions like talk therapy.

The Council for Estate Agencies (CEA) and the Early Childhood Development Agency (ECDA), established in the last decade or so to regulate real estate agents and childcare teachers respectively, are good examples to follow.

The CEA, formed in 2010, and ECDA, established in 2013, helped to lift the standards of relatively niche but growing industries. This, as use of childcare services became more mainstream and a booming property market increased the need for real estate agents.

The public, however, soon became frustrated and wary of unqualified fly-by-night agents and teachers who were not only short-changing their individual clients but also tarnishing the reputation of their entire industry.

Introducing a similar licensing regime or compulsory registration with the authorities will help standardise even basic qualification requirements. For instance, while many service providers require a therapist to have a minimum Master’s Degree in Counselling or Counselling/Clinical Psychology, not all have this requirement.

2. Avoid over-medicalising mental health

Mental health is a spectrum with illnesses and disorders being only one end of it. We must treat all mental health concerns as legitimate issues that require the appropriate level of support.

The Government’s new tiered approach is pragmatic and matches end users with the right type of support, depending on the severity of their struggles.

While more developed countries like the US and the UK have higher levels of awareness and lower stigma associated with mental health, institutions there have also over-medicalised it.

Psychiatrist Bessel van der Kolk describes in his best-selling book about trauma, The Body Keeps The Score, how “mainstream medicine is firmly committed to better life through chemistry and the fact that we can change our own physiology and inner equilibrium by means other than drugs is rarely considered”.

Did you know more than half of Singaporeans found talk therapy effective?

The American healthcare system, he believes, is too focused on diagnoses and drugs rather than tailored interventions and real healing.

For instance, more than 13 per cent of Americans reported taking antidepressant medication during the 2015-18 period, even before Covid-19 hit.

Dr van der Kolk notes how studies of non-drug treatment are rarely funded unless they involve so-called manualised protocols where patients and therapists must go through narrow, prescribed sequences that allow little fine-tuning to individual needs.

Furthermore, instead of tackling underlying social issues contributing to mental distress, the authorities there have also turned to medication. Dr van der Kolk shared how Medicaid, the US government’s programme for the poor, spent more on anti-psychotics than any other class of drugs.

A similar story has played out in the UK which saw the greatest increase across Europe in the use of antidepressants over the past decade.

In 2024, The Economist reported how in surveys, “Britons increasingly describe grief and stress as mental illnesses, redefining how sickness is understood”. 

This has strained the National Health Service, their universal healthcare system, where at least 1.8 million people are waiting for mental health treatment.

3. Improve access to help

If awareness is the first step, and overcoming stigma the second, then getting timely access to the help you need becomes the crucial third step for someone struggling with poor mental health.

Here, not just the government but insurance providers and employers also have a part to play.

In 2024, the World Health Organisation theme for World Mental Health Day was “Mental Health at Work”. They recognised that mental health and work are closely linked with a direct impact on performance, absenteeism, and turnover.

In Singapore, a study by the Institute of Mental Health (IMH) and Duke-NUS Medical School estimated that there is an estimated $16 billion loss in productivity every year due to employee anxiety and depression.

It is therefore heartening to see companies and insurance providers stepping up and putting money where their mouth is by subsidising both medical as well as non-medical interventions, similar to dental check-up or gym membership benefits currently available.

The Workplace Safety and Health Council has also announced that it will launch in 2025 guidelines for employers on how to support staff with mental health challenges.

In 2024, then Deputy Prime Minister Lawrence Wong said in Parliament: “So let there be no doubt: The Government is making mental health and well-being a key priority in our national agenda.”

It was a big and bold first step.

Eventually, though, the spotlight will move on to other pressing issues facing our country. I hope then that the important work of improving our nation’s mental health and well-being will continue in earnest.

Honesty with Your Therapist: 3 Ways It Can Transform Your Therapy Sessions

Posted on January 20, 2025January 22, 2025 by Prath

Whether it’s out of fear, embarrassment, shame, or guilt, many clients hesitate to be completely open with their therapist.

Research from 2018 found that nearly 84% of people have concealed personal truths, like having suicidal thoughts.

However, therapists are trained to provide compassion and build the foundation of trust even when clients aren’t fully transparent.

Once the trust is established, the therapeutic experience can deepen.

That’s why it’s important to understand how being honest can truly transform your therapy sessions.

This Article Contains:

Should I Tell My Therapist Everything?

The short answer is yes; you should tell your therapist everything.

But you don’t need to share everything immediately. It’s normal to take time to feel comfortable.

Initially, your therapist may focus on building rapport and gaining a radical understanding of your personality and problems.

As you start to feel safe, you can gradually share details about yourself to increase the effectiveness of therapy.

Tip: Write down key points about your issues (eg self-esteem or loneliness). You can work on one issue for several sessions before moving on to the next. This approach helps you manage feelings of vulnerability and allows you to set the pace of therapy.

If opening up still feels uncomfortable, talk to your therapist. Together, you can explore any feelings of shame or guilt that may be keeping you from being fully honest.

Common Reasons You May Lie to Your Therapist

People often lie in therapy out of fear of judgment, shame, guilt, or embarrassment.

1. Fear of Judgement

We may lie during therapy for the same reasons we lie to our loved ones – to avoid judgment or criticism.

For example, a client who struggles with self-harm may hesitate to open up due to the fear that the therapist may not believe them. The client may feel invalidated, humiliated, and fearful of sharing their intrusive thoughts if such is the case.

Lying during therapy can also happen because you may have felt judged in your relationships, in academia, or the workplace.

Maybe you were not provided the space in your family to feel your emotions. Perhaps your parents criticised you for talking about your distress.

These experiences of judgment can surface during therapy sessions and affect our honesty.

2. Shame, Guilt, or Embarrassment

Shame can make us feel detached from therapy, especially if it’s due to childhood events like bullying or strict parenting.

Embarrassment may occur when you believe your experiences are ‘bad’ or something is inherently ‘wrong’ with you.

Guilt usually manifests itself when you engage in destructive behaviours. For example, the habit of binge eating after a bad day at work can lead to self-blame.

Theoretically, you may be aware that bingeing food could be self-destructive. Hence, after you engage in the behaviour, the guilt of knowing that you did something harmful to yourself may prevent you from opening up about it.

3. Feeling Like Your Experiences Are Isolating

If you think your issues are unique, you may avoid discussing them.

For example, mental health issues like depression or stress can feel deeply isolating. Symptoms of these issues look different in everyone and may thus become ‘invisible’.

Depressive thoughts like, “Nobody can understand what goes on in my head” can make it harder to open up.

Feeling isolated may prevent you from being honest, and not talking about your issue can make you feel isolated. This is a painful cycle to be stuck in.

What if I feel these emotions during therapy?

As scary as it may be, all these emotions are valid. You are not alone. If you identify the above emotions in yourself, it is important to talk to your therapist. Consider sending a text message about your feelings if talking about them feels overwhelming.

Here’s a prompt to help you initiate the discussion. Say: “I’m having a hard time being honest during therapy sessions. I feel ___ and would like to explore the emotion.”

3 Reasons to Be Honest With Your Therapist

Being honest with your therapist can not only improve your therapy experience but also help you reach your goals faster.

Below are 3 benefits of opening up:

1. Improves the Quality of Therapy Sessions

You have already made an honest and vulnerable statement by letting your therapist know about your fear of opening up.

Vulnerability in therapy can help you open new doors and explore problems with a deeper understanding.

Your honesty can even help break through any plateaus during therapy (ie not progressing).

This new therapy door can:

Give you space to talk about issues you may have forgotten

Help you feel empowered

Equip you with new and effective therapy skills

Teach you how to gain a radical understanding of yourself and of the world

Help you gain positive therapy outcomes

2. Gives Your Therapist the Chance to Help You

Tip to open up during therapy: “I can’t talk about an issue right now, but I’m ready to try opening up with your support.”

Making a statement like the above should allow your therapist to check in and help you.

During therapy sessions, your therapist may use guided conversations to slowly ease you into the topic and explore areas that may stand in the way of honesty.

Asking for help is a powerful way to grow out of fear.

By being honest, you tell yourself that you are:

Willing to seek help and improve your mental health

Ready to tackle challenges

Ready to face your feelings and move on from negative experiences

Looking forward to healing

3. Helps You Face Your Fears and Reduces Anxiety

You are already facing your fears when you open up during therapy.

It’s like peeling off a bandage – you know it will sting, but you can see the wound healing once it’s off.

On the other side of the fear, there is immense possibility to reduce your anxiety, overcome distress, and heal from trauma.

Remember that the more effort you put into therapy, the more you will get out of it.

For example, the more honest you are, the better your therapist can understand what you’re going through and offer the right support.

Every time you confront a fear, you build resilience.

Ultimately, your honesty in therapy will lead to a stronger therapist-client relationship and allow for profound healing.

How Being Honest Can Transform Your Therapy Sessions

For therapy to be transformational, it requires you to be upfront about your life.

The therapist-client relationship is improved when you prioritise honesty during therapy.

Honesty -> Strong therapeutic alliance -> Better therapy outcomes

But how do you improve the bond with your therapist?

Firstly, know that your therapist will take control of this aspect and work together with you to build rapport.

From your side, however, you can focus on two points:

Goal setting
Communication

Firstly, when you and your therapist agree on your goals, it can improve outcomes, satisfaction, and motivation to progress.

Try to list down some common goals that you would like to achieve. Remember to set SMART goals (Specific, measurable, achievable, relevant, and time-limited).

Some common therapy goals are:

- Improving work-life balance and healing from burnout

- Building skills to manage and reduce panic attacks or anxious thoughts

- Increasing emotional intimacy with a romantic partner to have open conversations and overcome conflicts

- Developing assertiveness to feel confident in social situations

Secondly, a key component of a strong therapeutic alliance is improving the bond between you and your therapist.

To do so, try to be communicative about your life experiences and feelings. Remember that all your emotions are real and valid.

Your openness can help your therapist establish a solid therapeutic foundation and relationship.

Lastly, being honest can lead to developing a more personalised therapy approach.

For example, deep conversations with your therapist may have helped you realise that while you feel comfortable discussing present problems, you struggle to recall your childhood experiences.

By sharing this, your therapist can adjust their approach, maybe focusing on hypnosis first and then moving towards talk therapy to explore the topic in depth when you are ready.

What if You Don’t Feel Comfortable Opening Up to Your Therapist?

If you don’t feel comfortable opening up during therapy sessions, try:

Grounding yourself: Take some time before therapy to mentally prepare yourself. Meditate or go for a short walk to clear your head. Tell yourself this mantra: “I may not enjoy opening up, but I am safe, and I trust the process.”

Starting small: Talk about a minor issue that has been bugging you. For example, talk about a small argument with your mother. This is similar to ‘testing the waters’ – trying something small to see if it works out. Once you find out that you feel safe, move on to slightly more sensitive topics.

Referencing your experience: If you have seen or read something similar that you have experienced but are hesitant to talk about – try to bring in that reference during therapy. Read the reference content out loud and let your therapist guide you towards a deeper conversation.

Conclusion

Therapy explores the grittiest parts of our lives – so it is common for clients to avoid being honest due to the pain of their experiences. Therapists understand this feeling and will provide the space and time for you to get comfortable.

When you struggle to be honest, think about why you started therapy. Was it to improve the quality of life? Or accepting yourself for who you are?

Remind yourself that being honest can improve the quality of therapy sessions, provide you with personalised coping skills, help you overcome fear and anxiety, and lead you towards positive and successful therapy outcomes.

A Comprehensive Guide to Starting Therapy

Posted on January 14, 2025March 7, 2025 by Prath

Almost 75% of people in talk therapy see positive outcomes within a few months.

Are you lost and confused? Unhappy? Not entirely sure what you’re feeling?

Daily life stressors can make you feel that way. Yet, if these feelings last longer than a few weeks, it could indicate signs of mental health issues.

The issues people commonly face include anxiety, depression, stress, lack of confidence, trauma-related disorders, negative thoughts and so on.

There are several ways to manage these issues on your own. For example, building community support, developing healthy relationships, creating a self-care routine, journaling, or meditation can help manage your emotions.

However, when these habits aren’t enough, therapy can provide a non-judgmental space to help regain control over yourself and your life.

But if you’ve never been to mental health therapy before, the process may seem complicated.

What if you don’t know what to say? What if your therapist doesn’t like you? Or what if you don’t like your therapist? There are too many questions.

Fortunately, you can explore all of them during therapy.

To help you get started, we’ve curated a therapy guide for beginners, from when you should start therapy to the termination process and everything in between.

This Article Contains:

When Should I Start Therapy?
Do I Need Therapy if My Problems Aren’t ‘Big Enough’?
How Can Therapy Help Me?
Types of Therapy
Individual Therapy
Couples Therapy
Marriage Counselling
Family Therapy
Child Therapy
Tips to Find the Right Therapist
Step-by-Step Guide to Booking a Session at TYHO
What Type of Therapy Is Right for Me?
Should I Go for Online or In-Person Therapy?
How to Prepare for Your First Therapy Session
Outline Your Goals and Reasons for Therapy
Prepare a List of Questions to Ask the Therapist
Prepare in Advance for Post-Therapy Reflection
Exclusive Tips from a TYHO Therapist to Make the Most Out of Therapy
What to Expect in Your First Therapy Session
How Long Will Therapy Take and How Often Should I Go?
I Don’t Like My Therapist: What Can I Do?
Should I Tell My New Therapist About My Previous Therapist?
4 Exercises to Improve Your Mental Health Outside Therapy
Track Daily Progress
Use Self- Care CBT Tools
Strengthen Social Connections
Practise Mindfulness & Meditation
Prompts to Check In with Yourself
Food and Hydration 🥗
Quality of Sleep 💤
Feelings, Thoughts & Body Sensations 💆
Reassessing Your Life 🤔
Support and Coping 🙌
Crisis Support & Additional Resources
Mental Health Emergency Helplines
Suicide Prevention and Crisis Helplines
Emergency Medical Services
Conclusion

When Should I Start Therapy?

When to start therapy is one of the most asked questions. While there are several reasons to seek help, one word can sum up the purpose of it: change.

You may need therapy if there’s something in your life you’re struggling to change on your own.

Do you want to change how you think or feel?

Are you stuck engaging in habits that are not serving you?

Do you feel like you’re stuck in a loop without understanding why or how to break out of it?

If you answered yes to the above questions, give therapy a try.

Think of therapy as a mirror where you can see yourself – with all your complexities – through the eyes of a trained professional. When looked at consistently, this mirror can help you break through your tunnel-vision perspective of who you are.

Some of the common signs you need therapy include:

You feel on edge all the time, and it’s affecting your mood, relationships, work, and other areas of your life.

You feel stuck and hopeless even when you’re constantly looking for ways to feel emotionally satisfied.

You can’t stop yourself from engaging in the same negative patterns that are causing you stress and anxiety (eg drinking too much when you can’t process your emotions, avoiding your loved ones etc).

Signs of your mental health issues keep getting worse regardless of what you do to take care of yourself.

People might tell you that you need therapy if they don’t understand the way you function or if you live unconventionally. But you may need therapy only if you want something about your life to be different.

Do I Need Therapy if My Problems Aren’t ‘Big Enough’?

The short answer is yes!

The long answer, however, has much to do with our perception of ‘big problems’.

People often minimise their issues because they believe that their problems aren’t big enough. However, instead of focusing on the problem, we might need to shift our focus towards the impact the situation has on us.

The reality is that there’s no such thing as a trauma threshold we must reach to deserve professional help.

Just because others may have ‘bigger’ problems doesn’t mean yours don’t hurt.

In fact, our brain can make us feel bad regardless of the severity of the situation. A small problem can affect you just as much as going through something deeply traumatic.

Early intervention for mental health can give you the tools you need to recognise the signs of distress and cope with them.

Your feelings and struggles are valid, regardless of how big or small you think they are.

Moreover, therapy for minor issues can even prepare you to become self-reliant in the future.

Therapy Self-Assessment

Below is a mental health quiz that you can take to know your state of mind and the intensity of your psychological distress.

After you complete the test, you will receive a score and a recommendation.

Please remember that this test does not provide a diagnosis. Only a psychiatrist or psychologist can formally diagnose.

This mental health quiz will take around 3-5 minutes of your time.

How Can Therapy Help Me?

Now that you know that seeking therapy in Singapore before your problems blow up is a great way to become self-reliant, you may wonder how therapy works.

Therapists may focus on two categories during sessions: presenting problems and personal growth.

Personal growth is an ongoing process of working towards your ideal self/life and focusing on positive self-development.

Presenting problems may include challenges that are affecting the quality of your daily life (ie disorders or mental health issues).

In general, the benefits of therapy may include:

Gaining a deeper understanding of yourself, your goals, and your values

Managing your emotions

Identifying and reducing stress or work-related burnout

Dealing with unhealthy coping mechanisms

Exploring childhood and intergenerational trauma

Learning how to be kind and compassionate to yourself

Developing healthy and effective social and communication skills

Overcoming people-pleasing tendencies

Regardless of the reason, you may find that the benefits of therapy are endless. There is something for everyone to take away.

Types of Therapy

Read on to learn about the five types of therapy and how they can help you.

1. Individual Therapy

We provide individual therapy in Singapore to help you explore your thoughts and feelings in a confidential environment.

The key to success during therapy is to maintain a healthy relationship with your Therapist.

Unlike other types of therapy, you are the only focus during individual therapy. Hence, you may have space and more time to understand and equip yourself with relevant coping strategies.

Being in therapy can help you:

Improve your self-esteem and confidence

Overcome existential crisis

Manage low moods and depression

Deal with feelings of shame and guilt

Handle conflicts in relationships or friendships

2. Couples Therapy

Do you believe that couples therapy is only for those who have problems? That’s not actually true!

Couples therapy in Singapore can act as a preventive intervention to keep a relationship on track before things get worse.

Every couple may fight, but how do we prevent the arguments from slowly piling up, only to explode later in life?

Couples therapists can act as a neutral party and help resolve the stack of problems so that they don’t collapse.

Therapy can also help improve your interpersonal dynamics, making it a pleasant experience to share your life with your partner.

As a couple, you may gain several therapy benefits, such as:

Solving communication problems

Dealing with conflicts

Improving trust among each other

Learning how to mutually respect and support each other

Improving intimacy

Preparing for a healthy marriage through pre-marital counselling

3. Marriage Counselling

Marriage can be a beautiful journey, but it’s not always easy.

Sometimes, it can be so challenging that you may become confused or lost about how to solve problems.

You may lose your identity while trying to deal with marital issues such as family stress, unrealistic expectations, and poor communication.

Most of these problems may occur due to a lack of understanding or emotional bonding. This is where marriage counselling in Singapore can be helpful.

If you’re seeking mental health therapy as a married couple, you can:

Rebuild trust

Develop communication and listening skills

Talk through difficult topics without leading to an argument

Improve sex and emotional intimacy

Reduce family and parental stress

Learn how to manage personal, work, and family time

Process feelings related to grief, health problems, or life changes

Work through infidelity and rebuild your relationship

4. Family Therapy

Family members may have unique personalities, which may clash and cause conflict.

Conflicts among family members can take a toll on everyone involved. However, family therapy in Singapore can help with:

Evaluating and solving mental health issues

Resolving harmful habits and thoughts

Addressing and managing relationship issues and dynamics

Unlike individual therapy, where the focus is only on one person, family therapists may focus on the set of relationships that make up the entire family.

Moreover, family therapy can help:

Improve communication and interpersonal skills

Resolve conflicts

Provide personalised therapeutic plans to manage mental health issues that one or more family members may have

Develop collaborative and individual coping strategies

Family therapy has positive effects on nearly 80% of families.

5. Child Therapy

Children may face the world with whatever information they are aware of (which, in general, could be limited due to their age and adaptability).

Many kids may struggle with low self-esteem, lack of confidence, bullying, harassment, academic pressure, issues with parents, and so on.

Child therapy in Singapore can help address these challenges with age-appropriate therapeutic techniques.

Some benefits of child therapy may include:

Learning how to love oneself

Developing social skills

Identifying and expressing emotions

Fixing maladaptive behaviours (eg bullying others, binge eating)

Coping with negative thoughts

Learning how to make and maintain friendships

Improving attention and concentration

Healing from abuse, whether physical, sexual, or emotional

Tips to Find the Right Therapist

It’s easy to get the impression that all therapists are the same. However, just as you may prefer the approach of certain medical doctors over others, the same applies to therapy.

Here’s how to find a therapist in five simple steps:

Identify Your Goals: Before doing anything else, think about why you need therapy. Are you stressed? Do you want to fix your relationship? Identifying your goals can make the therapist selection process easier.

Review Therapist Profiles: Look for information such as qualifications, types of therapy, approach, and personal background.

Choose Your Modality: Decide whether you prefer in-person or online therapy in Singapore. Consider your comfort (eg can you open up in a new place?) and convenience (eg do you have privacy for video calls?) while deciding.

Interview the Therapists: Ask questions about the therapist’s experience and approach to check if they align with your needs.

Check Your Comfort Level: After a few sessions, check how comfortable you feel with the therapist. Comfort, trust, and mutual respect are essential for a successful therapeutic relationship. If you feel heard, respected, and empowered in the sessions, you’ve likely found a good match.

Step-by-Step Guide to Booking a Session at TYHO

If you’re looking to start therapy with TYHO, follow these steps:

STEP 1: Create an account with us to begin the TYHO Therapist selection process.

STEP 2: Decide on a service (eg individual, couples, marriage, family, or child therapy) and use the filter to search by location, Therapist name, or issues.

STEP 3: Review the relevant profiles that show up, watch the Therapist’s introductory videos, and read their descriptions and client reviews to shortlist your options.

STEP 4: Click the ‘Book Now’ button to select the service, medium, and slot.

STEP 5: Click on ‘Pay & Confirm’ to book your first session. You will find all your scheduled sessions and other details on your dashboard!

What Type of Therapy Is Right for Me?

Choosing the right therapy method may be confusing if you don’t know what information to look for.

Your therapy experience can increase significantly based on the right approach. Here’s an overview of the most common types of therapy:

Cognitive Behavioural Therapy (CBT): Doing CBT helps us reframe our negative thoughts and emotions into healthier alternatives. Some sub-types of CBT are acceptance and commitment therapy (ACT), mindfulness-based stress reduction (MBSR), and dialectical behavioural therapy (DBT).

Solution-Focused Brief Therapy (SFBT): During SFBT, a therapist may use tools such as miracle questions (ie reflecting on how different our lives would be without current problems) and goal setting to come up with practical solutions.

Person-Centred Approach: Therapists may focus on the client entirely during the person-centred approach. During sessions, therapists guide their clients towards realistic solutions and broaden their perspective about themselves and the world.

Even knowing as much as you’ve just read can help you make an informed decision about choosing the right therapy!

Should I Go for Online or In-Person Therapy?

When thinking about offline vs online therapy, you may have to consider your:

Personal preferences

Comfort (eg using technology or travelling to a location)

Therapeutic needs

Presenting problems

Availability

Some of the pros of in-person therapy in Singapore may include:

Nonverbal communication: Seeing a therapist face-to-face gives them more chance to interpret your nonverbal cues. Identifying nonverbal cues can help your therapist better understand your needs.

Neutral location: In-person sessions may take place in a Therapist’s office or a TYHO room, which can give you an outlet away from your regular life. A neutral location can also be helpful to maintain full confidentiality.

Some of the pros of online therapy in Singapore may include:

Affordability: Taking online sessions means that you can cut costs on travel and room expenses.

Comfort: You can opt for online therapy from the comfort of your room or house to feel safe during sessions.

One type of modality is not better than the other.

Try to compare the pros of online vs offline therapy and decide which advantages matter the most to you.

How to Prepare for Your First Therapy Session

You’ve finally booked your first therapy session – congratulations! Now, you might be wondering about preparing for therapy.

Below are 3 first therapy session tips to help you get started:

1. Outline Your Goals and Reasons for Therapy

Journaling your thoughts and understanding exactly what you might need to talk about with your therapist can be helpful.

You can make a bullet list that includes:

Your symptoms

Thoughts and feelings

Habits you want to stop

Past experiences that may be contributing to your unhealthy patterns

Current life stressors

2. Prepare a List of Questions to Ask the Therapist

Think of your first therapy session as a mutual interview. This is the time you can utilise to get to know your Therapist and make adjustments accordingly.

For example:

Do you want to know about your Therapist’s political views?

Are you curious about their availability outside therapy sessions?

Do you need your therapist to use your preferred pronouns?

Do you want to work with a Therapist who understands and makes the best use of your religious practices?

Asking questions can help you finalise the Therapist and set the tone for future sessions.

3. Prepare in Advance for Post-Therapy Reflection

Therapy sessions require serious emotional work and can have you feeling tired or numb, especially after the first therapy session.

If possible, try to clear your calendar after you finish your session. Give yourself a relaxing break – visit the cafe, read a book, or take a nap if that helps.

Remember to reflect on your session leisurely and after you collect your thoughts.

Exclusive Tips from a TYHO Therapist to Make the Most Out of Therapy

Before your first therapy session, consider why you seek therapy and what you hope to achieve or improve as a result. The therapist will likely ask, “What brought you here?” and “What is your therapy goal?” at the first session.
Discussing and aligning with your therapist on what you hope to get out of therapy will enable the therapist to design a therapy plan that fits your needs and to track your progress.
Think about the challenges or issues you have been facing and be ready to share them with your therapist. For example, when did it start? What could have triggered it? What about its duration, frequency, and intensity? How is it impacting your daily functioning? What are your thoughts and feelings about it?
Preparing and sharing this information with your therapist will help the therapist understand the background, context, and severity of your challenge and its impact on your life.
Be open and honest about your challenges, views, and feelings during therapy sessions. Therapists have been trained to create a psychologically safe environment and build rapport with clients to facilitate candid conversations and effective interventions.
A strong and trusting therapeutic relationship between therapist and client is a critical success factor to achieve the desired therapeutic outcomes.
Commit to completing the ‘homework’ assigned by your therapist. This can include worksheets to log your feelings and thoughts, reflections on what was discussed in sessions, or new behaviours to try out.
Therapy is most effective when work is “done” during and between sessions. Proactively sharing your experiences and what worked or did not work with your therapist will enable your therapist to adjust the interventions accordingly to best meet your therapy goal.

What to Expect in Your First Therapy Session

The first therapy session is usually known as the intake session. Your Therapist may use the 1-hour time to set expectations and build trust with you.

Setting expectations could mean discussing about the Therapist’s:

Background and qualifications

Style of conducting therapeutic modalities

Specialisations, types of therapy, and how it could help your unique situation

Experience working with similar issues

Availability and preferred timings to meet for future sessions

After the initial discussion, you may be expected to talk about your mental health history, medical and family history, past and current relationships, background and work type etc.

How Long Will Therapy Take and How Often Should I Go?

Typically, you may notice changes in a few weeks based on your presenting problems.

However, it can take a few months or more if you’ve been struggling with mental health issues for a long time.

Therapy duration and outcomes are as unique as you are. There is no timeline that works for everyone universally.

The only universal concept that works for everyone is consistency and openness. The more consistent you are, the sooner you may notice the benefits.

Therapy is a journey to build a solid foundation for your long-term mental health.

Similarly, therapy frequency depends on several factors, such as:

Your availability

Affordability

Personal preferences

Therapist’s recommendations

Some people may want sessions every week, while others can only afford to book sessions bi-weekly.

Try to have an open conversation with your Therapist to determine what works best for you!

I Don’t Like My Therapist: What Can I Do?

You worked hard to find a therapist in Singapore. But what do you do if you don’t like your therapist?

Please know that you don’t have to suffer in silence. It’s okay to switch therapists if the fit isn’t right.

The first thing to do is figure out why you don’t like your therapist.

Do you feel judged? Do your conversations or exchanges not make sense? Or do you simply feel that something is off?

Once you understand the reason, the second thing to do is to talk to the therapist. If your therapist is understanding, they will work with you to figure out what’s wrong or help you find someone who suits your needs.

Talking about your preferences could be a turning point – either to fix the therapeutic alliance or to find someone better.

Should I Tell My New Therapist About My Previous Therapist?

Yes! Sharing past therapy experiences with your new therapist can help them learn about your preferences.

You can share what didn’t work during sessions. If you parted with your old therapist on good terms, they may share their therapy notes with your consent.

The disclosure of therapy history is usually helpful in making the transition smoother and improving new therapist communication.

4 Exercises to Improve Your Mental Health Outside Therapy

There might be times when therapy in Singapore may be out of reach.

Although mental health therapy is an essential part of caring for your psychological well-being, you can still use the tips below to regulate your emotions and manage your well-being.

Below are therapy strategies that you may use during therapy or can self-learn through free online resources.

The 4 tips are:

Track daily progress
Use self-care CBT tools
Strengthen social connections
Practice mindfulness & meditation

1. Track Daily Progress

Mental health exercises like tracking your daily mood swings, behavioural patterns, and general progress can give you a bigger picture of how to manage your issues.

To make the most out of this therapy strategy, try to create three columns: date, mood, and notes.

In the mood column, you can either use emojis or words like ‘sad’ and ‘happy’ to record your state of mind.

In the note column, try to journal your thoughts. Write about why you are sad/happy, what you did that day, and if you engaged in any mindfulness and meditation exercises.

Tracking daily mental health progress can also remind you to check in on yourself and help you identify patterns that are serving you.

2. Use Self- Care CBT Tools

Professionals commonly use cognitive behavioural therapy (CBT) to treat issues such as depression, anxiety, stress, and addiction.

CBT tools in Singapore are also intended to be used outside therapy sessions. Using such therapy strategies outside sessions is one of the biggest benefits of therapy.

You can sign up for guided courses or mental health apps to get started with these CBT tools in Singapore.

Using self-care CBT tools is also known as self-directed therapy. Remember that these tips are not a replacement for traditional therapy. Still, it can supplement your mental health journey when you can’t afford therapy.

Some activities you can do to use self-care CBT tools include:

Journalling

Self-guided relaxation techniques

Relaxed breathing

Cognitive restructuring (ie identifying your distortions and actively changing them to helpful thoughts)

3. Strengthen Social Connections

Although focusing on social relationships sounds simple, it can greatly improve your emotional and mental wellness.

Studies indicate that connecting to other people can provide a sense of meaning in life and decrease loneliness.

To connect with other people, you can:

Talk to friends who understand your struggles

Reach out to supportive family members

Find new friends and community to hang out with

Join group therapy

Join free support groups to find like-minded people

When we talk about social connections, it could also involve pets and animals.

Recent research shows that animals can increase self-compassion, reduce anxiety, and make it easier to meet new people.

If you don’t have a pet, you can try to volunteer at a local animal shelter or work part-time to foster dogs and cats.

The most important thing to focus on is to find a community that makes you feel comfortable and loved.

4. Practise Mindfulness & Meditation

Trained professionals conduct mindfulness exercises in Singapore, or you can learn them yourself through free online resources.

Mindfulness and meditation exercises are an extremely popular stress-relieving self-care tool and help you become more attuned to yourself, your thoughts and emotions.

Research shows that learning breathwork, which is a type of mindfulness exercise, can help manage anxiety and reduce symptoms of chronic stress and depression.

Breathwork is learning how to regulate the flow of your breathing patterns to change your emotional and psychological state.

To get started, you can try the 4-7-8 breath to manage stress.

4-7-8 breath, or relaxing breath, is one of the therapy strategies that involves inhaling for four counts, holding the breath for seven counts, and exhaling for eight counts.

Try the relaxing breath before your bedtime or during stressful moments to alleviate tension. You can use free counter apps if you find it hard to keep count.

Remember to inhale through your nose and exhale through your mouth. Repeat this cycle for four cycles or for however long you need to calm down.

The core of mindfulness and meditation exercises is learning breathwork. Once you understand how breathwork works, you can maintain different types of counts for inhaling, holding breath, and exhaling.

“There is no good or bad meditation — there is simply awareness or non-awareness. To begin with, we get distracted a lot. Over time, we get distracted less. Be gentle with your approach, be patient with the mind, and be kind to yourself along the way.” - Andy Puddicombe.

Prompts to Check In with Yourself

Sometimes, when you’re feeling distressed or unhappy, checking in with yourself is an easy way to connect with your emotions and thoughts.

By using self-check-in prompts, you can become more aware of yourself, how you function, the patterns helping you, and how to manage your feelings better.

While it is hard to engage in personal reflection prompts when you’re sad or frustrated, learning to break free from negative patterns and turning your focus inward can be hugely beneficial.

When you regularly do mental health check-ins, you can:

Develop self-compassion

Treat yourself with the same kindness you would offer a friend

Manage your emotions

Improve your self-understanding

Some prompts to help you check in with yourself include:

1. Food and Hydration 🥗

Did you eat a balanced meal today?

Are you giving your body enough water throughout the day?

Have you had any fruits or vegetables today?

Are you hydrating yourself?

Have you had a snack or meal that makes you feel energised?

Did you start your day with a nourishing breakfast?

Have you taken time to enjoy your food today?

2. Quality of Sleep 💤

How rested do you feel this morning?

Did you wake up feeling refreshed or groggy?

Were you able to wind down before bed?

Did you have any vivid dreams or nightmares?

How many times did you wake up during the night?

Did you go to bed at a consistent time?

Have you created a calm environment for sleep?

Did you get enough sleep?

3. Feelings, Thoughts & Body Sensations 💆

How are you feeling right now?

Are there any thoughts on your mind?

Is your body giving you any signals, like discomfort or numbness?

You might feel stress, worry, sadness, confusion, anger, or even tired or hungry. What are you noticing?

Does your body feel tense, relaxed, or somewhere in between?

Are you feeling any emotions or sensations that you want to take a moment to acknowledge?

4. Reassessing Your Life 🤔

What tasks or responsibilities do you have right now?

Is there anything you can take off your list or put on hold?

Are there any commitments or expectations that feel too heavy to manage?

Can you let go of things that aren’t as important or can wait?

Are you holding onto any unrealistic expectations for yourself that you could adjust?

What could you do to make your load feel lighter today?

5. Support and Coping 🙌

By letting something go, what could you invite into your life that feels helpful?

What do you and your body need at this moment?

What has helped you feel better or supported in the past?

Is there someone you trust, like a friend, family member, or therapist, that you’d like to talk to?

Would reaching out to a community or support group help right now?

How can you give yourself the support you need today?

Crisis Support & Additional Resources

Life can feel overwhelming due to emotional and physical challenges like stress, work demands, relationships, or health issues.

You may want to share your feelings with a close friend to cope during these times.

However, your loved ones may not be available during crisis situations. That’s why we’ve provided a range of mental health resources in Singapore to help you deal with crisis situations.

During a mental health crisis or when someone is in danger, it’s important to seek emergency mental health help immediately.

Below are resources to help you or someone you care about during critical moments:

Emergency Medical Services

If you or someone you know is in immediate harm, call emergency medical services at 995 or approach the A&E department of your nearest hospital.

Suicide Prevention and Crisis Helplines

Samaritans of Singapore (SOS): Call 1767 or WhatsApp 9151 1767 for support

National Anti-Violence & Sexual Harassment (NAVH): 1800 777 0000

Mental Health Emergency Helplines

Institute of Mental Health (IMH): 6389 2222

Singapore Association for Mental Health: 1800 283 7019

TOUCH Community Service (youth counselling services): 1800 377 2252

Conclusion

Therapy is an active intervention in overall wellness because we all grow into beautifully complex adults with many problems and joys in our lives. Starting therapy can help you manage any current problems like anxiety or relationship issues and equip you with tools to handle conflicts in the future.

Whether you choose or in-person or online therapy, make sure that your needs, goals, and preferences align with your therapist’s. Finding the right therapist is key to receiving positive therapy outcomes.

Before your first sessions, outline your goals, list questions to ask your therapist, and prepare for post-therapy reflection for a smooth experience.

Along with your therapy journey, remember to also engage in self-care habits like mindfulness, journalling, and maintaining social connections to maintain and improve your overall lifestyle!