March 2025 - Talk Your Heart Out (TYHO)

Is Online Therapy Effective Compared to In-Person Therapy?

Posted on March 31, 2025 by Prath

COVID has popularised online therapy – and for a good reason.

After a long, busy day at work, travelling to yet another location takes solid mental and physical effort. It takes effort to dress up, leave all the household chores behind, and pay extra for food or car rental.

Many also find that online therapy is just as effective as in-person. To examine these claims, researchers created a study in 2020 and concluded that online counselling, mainly using cognitive behavioural therapy, is just as effective as traditional.

However, examining whether online counselling works for you is important before you take the research results at face value.

So, in this article, we’re talking about the effectiveness of online counselling, exploring the pros of both modes and looking into 4 considerations to make a decision.

This Article Contains:

Effectiveness of Traditional vs. Online Therapy

We have witnessed a digital revolution in the field of mental health. Not only does everyone have access to seeking therapy virtually, but it’s now also possible to find subsidised or cheaper therapy options (that are just as effective).

Here are some results of research that has studied the effectiveness of online therapy:

A 2024 study analysed high-quality research conducted previously to conclude that both in-person and online therapy are beneficial and effective.

Studies comparing both modalities for effectiveness in addressing mental health problems such as depression and anxiety found that between people seeking online and in-person therapy, there is little to no difference in the positive outcomes experienced by both parties.

Multiple research on online therapy was also explicitly conducted for issues such as anxiety. These studies revealed that virtual treatment could significantly improve the person’s mental well-being and reduce the symptoms.

These studies were monumental in refuting the myths about online counselling. Now, let’s look into the pros of online and in-person therapy and decide which type may work best for your needs.

Pros of Online Therapy

People may choose online therapy in Singapore for many reasons.

It is convenient. If you have a busy schedule, it can be hard to find time to travel. With online therapy, you can attend sessions right from the office if you have some privacy. You can also reach home and attend the session from the comfort of your room.

It is accessible. If you struggle with chronic health issues or have conditions such as social anxiety, stepping out of the house can be hard. In such cases, online therapy makes accessing professional support easy for everyone, regardless of their circumstances.

It is abundant. A lot of TYHO Therapists, who are highly qualified and experienced, are available for sessions online. You may find several options and chances to try working with professionals. For example, if you live in Singapore, you can still find a Therapist who lives in Australia or America. People may prefer global access to support for various reasons, such as cultural differences, extra privacy, and so on.

It is safe. If you prefer online therapy, there are fewer chances that someone you know may find out. This is particularly helpful if your loved ones are unaware of the benefits of counselling or are not supportive of you seeking help.

It is comfortable. You may not need to show your face during online counselling if you are shy or uncomfortable. Initially, you can start out with phone calls and take your time to gauge your comfort with the professional. The virtual option is great for introverted people!

Pros of In-Person Therapy

In-person therapy in Singapore can be beneficial in many ways.

It is immersive. Sitting face-to-face with a therapist means they can read your body language, catch non-verbal cues that may hint at a deeper issue, and get a big picture of you.

It is structured. While you can attend online sessions from anywhere, in-person sessions are usually scheduled in a fixed location. A location you have to travel to for every session may feel structured and give you a clear routine you can rely on when you feel overwhelmed. A fixed location also reduces the mental effort of deciding where to attend the session every single time.

It is hands-on. The therapist can work with you in a very hands-on manner. For example, specific approaches, such as art therapy or EMDR therapy, may work best in a face-to-face setting.

It is familiar. We’ve been visiting doctors, therapists, and coaches in-person for decades. Online therapy is newer compared to in-person. Hence, if you’re just the type of person who prefers to talk in-person, you may find traditional therapy more beneficial.

Choosing Between In-Person and Online Therapy

After looking into the pros of both modes, you may still be confused about which option you should choose.

Sometimes, we may be influenced by external influences.

Your friend may go to online therapy, so you feel compelled to choose the same route. Or, you’ve perhaps only encountered positive reviews of in-person therapy and feel hesitant to choose any other option.

Feeling confused is normal. There are only two things you may have to keep in mind while deciding:

Your decision should be entirely personal and unaffected by external factors

Your decision does not mean you have to stick with the same mode forever

For example, let’s assume that you choose in-person therapy first because you like talking face-to-face, and travel isn’t a hindrance. Later, you find out that you do not have the means to leave the house – maybe you need to take care of a pet or are too physically tired to move around.

In such cases, at TYHO, you can also switch to online therapy with the same Therapist.

TYHO Therapists can help with relationship conflicts, low self-esteem, & mood swings.

Is Online Counselling Right for Me?

To consider if online counselling is for you, you should think about it from a personal and practical point of view.

Here are some general questions you can ask yourself:

Are you willing to work with your online counsellor for an extended period?

How comfortable are you using technology and devices to attend sessions?

Do you have a device with a good internet connection and a working camera and microphone?

If you’re using a phone, would you be comfortable holding it for 1 hour? Do you have the means to use other devices, such as a laptop?

Do you feel comfortable being vulnerable with someone you may never meet in-person?

Can you find a private and safe space every week to attend online sessions? Will your location change occasionally? Would you have a good internet connection in all your preferred locations?

Are you scared of being overheard by someone during sessions? How can you solve this problem?

If all your responses to the questions are positive, then you may be ready for online counselling.

However, if you’re still hesitant, you should have a deeper look. Below are some essential considerations that can help you make a decision.

1) Your Experience

Have you previously attended online counselling?

Have any of your family members or friends attended online sessions?

If yes, ask around about their experience. Learning how online sessions work for others can give you more insight and clarity into your needs and expectations.

If your friends are comfortable sharing, you may also want to check what issues they’ve sought help for. Rather than going into detail, you can also ask for a general overview.

Was it for life stressors such as conflicts with mother, relationship issues, or for specific conditions like borderline personality disorder?

During the conversation, you can also talk about:

How comfortable did your friend feel, and if they recommend online sessions to you

Any specific examples they may have of how online therapy worked for them

Their recommendations for therapists you can look into

2) Therapy Type

The type of therapy you choose can also affect whether online counselling is as effective as traditional.

On the one hand, cognitive behaviour therapy is already well-researched and has proven benefits while conducted virtually. In fact, studies also indicate that virtual CBT may work better than in-person for issues like anxiety.

On the other hand, art therapy or somatic therapy may work best when conducted in-person. Movement-based appraoches may also require the therapist to be present in the same room as you.

If you struggle with issues like depression, anxiety, relationship problems etc, online counselling may be right for you.

3) Readiness

Are you ready to attend online sessions?

Your readiness and willingness to attend sessions can also directly affect the effectiveness of online counselling.

For example, some people may be eager to explore and learn more about themselves in therapy. For these people, online therapy can result in positive outcomes.

Others may try therapy as a favour to a loved one or because they were persuaded to seek support. In such cases, the individual may not be completely open to new ideas or ready to address some of their personal issues. Online therapy may not be as effective for people who are not prepared.

4) Internet Access

A primary concern with online therapy is that not everyone has high-speed internet.

Lack of a good internet connection can sometimes get in the way of communicating or expressing effectively.

If you face internet issues once or twice, it may not affect your sessions drastically. However, if you face this problem frequently, you may start to feel annoyed, which can result in a lack of progress in online therapy. It’s a cycle effect.

Conclusion

In conclusion, online counselling in Singapore can work for you if:

You are willing and ready to explore yourself in therapy

Your preferred therapy approach can be conducted virtually

You prefer convenience, comfort, and cheaper options

Online therapy is just as effective as in-person therapy. The effectiveness of any modality or mode depends on your readiness and proactiveness during sessions.

If you are ready to book your first session, review TYHO Therapist profiles and find someone who best suits your needs.

Remember that therapy takes a lot of trial and error. If a Therapist isn’t the right fit for you, you can work with someone else. Reach out to us at [email protected] if you need help choosing a Therapist!

How to Encourage Your Partner to Try Couples Counselling

Posted on March 31, 2025 by Prath

What if we told you there’s a secret to building the best relationship?

It’s not a pill. It’s not a technique. Instead, the best relationships are the ones where partners put in mutual effort and hard work through couples counselling or their own experience.

Yes, that doesn’t sound as interesting as swallowing a pill to fix all our problems. But putting intentional effort is a foolproof solution!

Sometimes, couples may not know the skills to work on their problems. As issues remain unresolved, it could lead to poor relationship patterns, emotional disconnect, and lack of intimacy.

You may be eager to seek couples counselling at this stage because you know your relationship could benefit from expert guidance. Yet your partner may be unwilling.

When you bring up the topic, you may meet with resistance. Your partner may not be aware of the benefits of counselling. Or the prevalence of stigma could prevent them from reaching out for help.

Hence, the goal of the article is to provide you with a step-by-step strategy to encourage your partner to join you for sessions.

“Even a marriage that is about to hit rock bottom can be revived with the right intervention.”

– Dr. Gottman

This Article Contains:

5 Steps To Encourage Your Partner To Try Couples Counselling

When you date or get married, relationship counselling may be the last thing on your mind.

However, what most are not aware of is that professional support can:

Prepare you to enter a new relationship in the first place

Teach you how to navigate moving in or living together

Expand your mutual love and respect towards each other

If you are ready to talk with a counsellor but your partner isn’t, you can do some things to encourage them. Let’s look into those 5 tips below.

1) Pitch Your Idea

How do you first initiate the conversation? Here are some ideas. Try saying:

“Can I talk to you about something that’s been on my mind lately?”

When your partner shows interest in listening to you, continue with:

“I was thinking about what both of us want for our relationship. I want us to feel like this is a great relationship where we feel heard, loved, and accepted for who we are. Although we have this right now, I wonder whether this is all we can do for ourselves?”

An open-ended question such as the above can elicit curiosity and a feeling of affection. Your openness shows that you care and may make your partner feel loved.

Try to maintain a gentle and suggestive tone when the conversation goes forward. Rushing into the topic (ie couples counselling) right away can make your partner feel defensive or scared.

Tips to Pitch!

If you are bothered or worried about a specific issue in your relationship, such as finances, mental health issues, or low self-esteem, shift the conversation towards yourself.

Try saying: “I feel unhappy and gloomy these days, and I’m worried it’s also affecting our relationship. If you’re also willing to explore our issues more deeply, maybe we could try to talk to a couples counsellor in Singapore?”

If you want to try counselling for other reasons, such as feeling prepared to handle future conflicts or learning more about your relationship from a fresh perspective, shift the conversation away from yourself.

Try saying: “I’ve been reading so much about couples therapy. I think it could be fun to explore it ourselves. What do you think?”

2) Connect Emotionally and Appropriately

Connecting emotionally means that you’re being kind and compassionate – to yourself and your partner.

Saying something like, “This is horrible. We need serious help,” can demotivate your partner to try counselling. In fact, you may also grow to hate the idea of seeking help.

Becoming angry or trying to force the conversation may lead to withdrawal and undermine the effectiveness of relationship therapy. It’s like saying, “I don’t care, and I’m not being serious about this.”

Starting a conversation with anger or resentment will likely end similarly.

Instead, you may want to approach your partner with an emotional connection. Even before bringing up counselling, try to make yourself and your partner comfortable. Observe if both of you are in the space to think and feel deeply.

To let yourself loose, try:

Watching a movie together

Doing art

Playing games with your partner

Once you feel emotionally connected to your partner, bring up the benefits of couples counselling.

Tip: If you’ve previously been to individual therapy, talk about the changes you’ve seen in yourself after seeking support. Recall any specific techniques or insights you may have gained and bring them up in the conversation. Talk about very specific examples of how therapy has helped you. If you’ve not been to therapy before, you may also talk about the benefits in general or share your friend’s experience seeking support.

3) Talk About Collaboration

Research shows that emotionally focused couples therapy can improve satisfaction and connection in a relationship. The experts from the study also followed up with couples who experienced the positive benefits.

The participants noted that they had a better understanding of how each other’s reaction affects the other.

EFT can also help you identify and change destructive patterns such as stonewalling or narcissism.

When talking to your partner about couples therapy, quote the above research. Show them real data of what therapy is: collaboration.

Mention the importance of collaboration in a relationship. This is especially helpful if your partner misunderstands therapy as an intervention that only helps couples with serious issues.

Try to break the myths of counselling. Let your partner know that maintaining a relationship is similar to a well-functioning clock. Each gear and spring must work collaboratively to ensure we see the right time.

Similarly, you and your partner need to be in sync to make the relationship work – which is precisely what the couples counsellor will help with.

4) Bridge the Gap in Each Other’s Idea of Couples Therapy

Assuming that both of you are considering talking to a couples therapist, what now?

At this point, focus on learning more about your partner’s view on:

Your relationship

Relationship counselling

Why you need to seek counselling

It will be impossible to book that first session if you or your partner are unsure why you want to seek therapy.

The reasons for seeking help can be vast. Some examples include:

Improving communication skills

Learning conflict-resolution

Navigating mental health issues like social anxiety during dating

Talking about marriage or having children

Talking about moving in together and exploring new chapters in your relationship

Learning more about each other

Improving sex and physical intimacy

Although there’s never a right or wrong reason – it can be difficult to identify one.

Prompt each other with questions, such as:

“If you were in the perfect relationship, what would that look like for you?”

The answer could be neutral, like “we express our emotions clearly,” or slightly negative, like “You never fight with me.”

Try to listen to your partner non-defensively. Ask open-ended questions to analyse where they’re coming from and what help you may need due to this specific problem.

Your reasons for seeking help may be different than your partner’s. That’s okay.

The idea is to develop a comprehensive list of issues you may want to address during therapy and ensure that both of you know all the topics you want to discuss before you attend your session.

TYHO Therapists can help with relationship conflicts, infidelity, intimacy, marriage counselling, and more.

5) Navigate the Logistics

The last step to make sure you have a positive experience while encouraging your partner is to navigate the logistics.

Sometimes, a simple discrepancy in timing can cause a person to avoid support. As the idea of talking to a therapist can be overwhelming, many may come up with excuses to put it off.

To prevent the delay in seeking help, figure out the when, how, and where of couples counselling.

Here are some questions you can brainstorm together:

What time of the day are you most likely to be free and comfortable to be emotionally present?

How many times a month are you willing to attend a session?

Are you most comfortable talking to a counsellor face-to-face? Or would you rather stay in your home and talk to a professional online?

How much are you willing to pay for the sessions? Can you split it with your partner? How will the split be measured?

As you ask yourself questions, you may start gaining clarity on what works best for you and your partner.

At Talk Your Heart Out (TYHO), we provide both online and in-person counselling in Singapore.

You can shortlist Therapists based on several factors, including but not limited to:

Their educational qualifications

Introductory videos

Therapeutic approaches

Client reviews

Personal experience and general approach towards life

Seeking mental health support doesn’t mean your relationship is weak. It shows the amount of love and care you hold for your partner.

Key Takeaways

“You know you’ve found true love when you catch yourself falling in love with the same person over and over again, despite them being miles away from you.” – Frank Lloyd Wright.

And falling in love means you fall in love with the person’s strengths, weaknesses, flaws, and perfections – over and over again.

Sometimes, love comes easily. But most times, it takes effort.

If you’re unsure how to put in that effort, couples counsellors can help. If your partner is unwilling to seek support, here’s what you can do:

Pitch your idea in a smart way (the conversation should either focus on you or away from you – never on your partner!)

Connect emotionally before addressing the topic (watch a movie or take a walk to loosen up)

Talk about collaboration (therapy is proof of mutual effort and respect towards each other)

Bridge the gap (identify any discrepancies in your and your partner’s idea of seeking counselling)

Navigate the logistics (figure out when, how, and where you want to seek support and make sure your needs align with your partner’s)

If there’s anything you’re taking away from this article, we hope it’s this:

Couples counselling works. Book your first session today!

Top 5 Reasons Why Relationships Struggle & How Therapy Helps

Posted on March 28, 2025March 28, 2025 by Prath

Relationships sound simple, but why is it so hard?

Human beings do great things. We build global businesses, create stunning art, and write life-changing novels – yet we stall when it comes to maintaining relationships.

For example, if you argue with your partner, theoretically, you may know that the solution is to talk it out. Express yourself. Find a middle ground. Alas, something holds you back (eg fear or past experiences).

What is it about romantic relationships that make the most basic actions feel impossible?

The problem is that everyone knows what to do, but we rarely understand how to do it. We know honesty can clear misunderstandings, but how do we begin the conversation? What if the argument is on a sensitive topic such as finance or childbirth?

That’s where relationship therapists come in—to guide you on the how of it all. In this article, let’s look into the top 5 reasons you may struggle in a relationship and how couples counselling can help you overcome them.

This Article Contains:

5 Common Relationship Struggles & How Couples Therapy Helps

Relationship struggles are a leading cause of emotional distress. Research shows that stress due to conflicts with a partner is directly correlated to anxiety, depression, and addiction.

Interestingly, social media exposure also has significant effects on interpersonal relationships. With the world around us and our cultural views shifting rapidly, couples have higher expectations of each other.

Couples often also struggle to identify their own needs amid the pressures of online standards. This and other stressors like family pressure can make relationships complex.

Let’s explore what kind of issues couples struggle with and how a relationship therapist can help.

1) You Avoid Conflict & Arguments

It’s common to avoid conflicts when you’re dating. For example, giving your partner the silent treatment is much easier than doing the emotional labour of having difficult conversations.

You may let your annoyance get the best of you. Why should you be the one to give in? Why do you care more about them than they do?

However, if the habit of avoiding conflicts goes on for too long, eventually, both partners may stop caring altogether.

That said, initiating conversations can be hard. If you grew up watching your parents avoid resolving arguments, you may unconsciously learn to:

Walk on eggshells in your relationship

People-please and prioritise other’s needs above yours all the time

Accommodate unhealthy behaviours from others

Problem: Instead of discussing your needs, you merely start tolerating your partner. You may feel a sense of resentment build up, which eventually turns into dislike, hatred, anger, or depression.

How Relationship Therapists Help

As you work with your relationship therapist, you will:

Learn to identify and change destructive patterns such as stonewalling (ie refusing to have a conversation), defensiveness, or avoidance

Identify any negative past experiences in your or your partner’s childhood that may be contributing to relationship issues

Develop skills such as active listening through cognitive behavioural therapy to communicate effectively

Example: During a couples therapy session, your therapist may use circular questions (ie questions that help clients consider the relational aspects of the topic). Doing so can help you define the problem, frame responses, navigate the nuances of the conflict, and change your behaviour to benefit both you and your partner.

2) You Struggle to Communicate

If not having conflicts is an issue on one end of the spectrum, not knowing how to express feelings is on the other end.

For example, imagine your partner calling and saying you must make dinner today. They don’t ask, nor do they explain. The conversation upsets you.

Instead of calling your partner again and expressing your feelings, you actually make dinner. Later, you show your frustration by shouting, snapping over small things, and avoiding the real issue.

The lack of communication skills can:

Hurt your own feelings

Hurt your partner

Hurt your relationship

Problem: Without expressing your feelings, you start feeling bad about yourself. Over time, the anger towards your partne r may turn into feelings of hopelessness and low self-esteem.

How Relationship Therapists Help

Couples counselling in Singapore can be a great tool to improve your communication skills.

When you are angry or upset, it can be hard to pause and reflect on your feelings. By talking with a relationship counsellor, you and your partner can:

Develop skills to express your feelings articulately

Learn how to stop being defensive and listen actively to the other person

Put yourself in your partner’s shoes

View the issue from a different perspective

Example: Relationship therapists may use mentalisation-based treatment for couples (MBT-CO). Through this intervention, you may learn how to identify the problem, develop effective solutions, and improve closeness with your partner.

3) You Are Not Intimate

On the one hand, a byproduct of avoiding or having too many arguments is a lack of emotional intimacy.

For example, imagine you’ve recently had a conflict with your partner. Although you’ve moved on, your partner seems to be affected by the issue.

At this point, you may hope to hug or seek comfort from your partner, but they may prefer to be alone. This can make you feel lonely, hurt, and unloved.

On the other hand, a lack of emotional bonding may lead to physical intimacy issues.

You both may have different needs and desires around sex. For example, while your partner may be okay with having sex, even if you’ve recently had a conflict, you would prefer resolving the issue before engaging in physical intimacy.

Beyond conflicts, differences in sex drive or interest in polyamorous relationships can also create challenges. Not knowing how to navigate each other’s needs and preferences can lead to distress.

Problem: If you’re afraid to open up about your emotional and physical intimacy needs, you may start noticing a drift in your relationship. Lack of intimacy can make you feel lonely, unfulfilled, and craving for connection.

How Relationship Therapists Help

Relationship therapists may provide a safe space for couples to explore their intimacy issues.

During sessions, you can:

Explore underlying issues such as post-traumatic stress or anxiety that may be preventing you from being emotionally close to your partner or vice versa

Improve physical intimacy by addressing issues such as sexual dysfunction, differences in sexual needs, and preferences in physical closeness

Example: Couple counsellors may use a sensate focus from behavioural therapy. During this technique, you may learn how to reduce performance anxiety and improve communication skills – helping with both emotional and physical intimacy.

TYHO Therapists can help with relationship conflicts, infidelity, intimacy, marriage counselling, and more.

4) You Have Trust Issues

Feelings of distrust or insecurity can snowball into a variety of issues very quickly.

Sometimes, you may have trust issues without a clear reason. During such cases, your distrust could arise from:

A lack of previous relationship experience

Negative experiences in your past relationships

Low self-worth in other areas of life, such as work

In other instances, you may have trust issues due to your partner’s actions or words. For example, maybe you’ve noticed several situations where your partner is acting suspiciously or not communicating clearly about where they are travelling.

Perhaps you’ve noticed changes in the way they interact with you. A sudden change in emotional or physical intimacy can also lead to trust issues.

Problem: If trust issues are personal, you may unintentionally hurt your partner for being aloof with them. If trust issues are connected to your partner, you may feel hurt, unloved, and betrayed.

How Relationship Therapists Help

Couples therapists use scientific methods such as building love maps and establishing shared meaning. These techniques are part of the Gottman method.

During sessions, you may learn how to:

Give each other space to discuss why, when, and how the trust was broken

Work on forgiveness and compassion

Set boundaries to ensure that the rebuilt trust is long-lasting

Openly express your love and admiration for each other to restore trust

Example: Your Couples counsellor may use love maps to restore trust. During this activity, you may answer and develop questions about several aspects of your and your partner’s life, such as, “What is my favourite way to be comforted.” The exchange of love maps can make you feel connected and rebuild trust.

5) Your Goals & Values are Different From Your Partner’s

The start of a relationship could be quicker than we realise. Perhaps you’ve never had the time to get to know your partner before things got serious. Or, you begin to notice several values that do not align with those of your partner.

For example, your partner may want to raise children while you’re more focused on your career and prefer to be child-free for the next few years.

There’s a big gap in both of your visions for the future, which may cause issues such as:

Disagreements

Anger management issues

Difficulties handling family and societal pressure

Problem: You and your partner feel like you’re running in a different direction. You feel alone in your journey and your relationship. The differences reduce your bond and weaken your respect and trust in each other.

How Relationship Therapists Help

During relationship counselling, you may learn emotional regulation skills and value-setting.

Together, you and your partner can:

Navigate conflict and interpersonal differences in a safe environment

Acknowledge and accept your different and shared goals in life

Support each other unconditionally

Example: The relationship therapist may use tools such as distress tolerance from dialectical behaviour therapy. Using this technique, you will learn how to regulate your emotions and handle differences effectively. Some specific strategies include self-soothing reflection and thinking of pros and cons.

Conclusion

Conflicts in relationships are normal. Everyone fights and disagrees.

What makes a relationship strong depends on your ability to love your partner through the myriad of conflicts you may face along the way. And this ability is something you can develop through strategic therapeutic technoques.

Couples may fight for a lot of reason, including but not limited to:

Finances

Intimacy

Trust

However, couples counsellors are experts in providing high-quality support to help you navigate relationship struggles.

If you and your partner are ready to seek support, talk to one of TYHO’s expert relationship Therapists.

Remember, “A happy marriage (relationship) is a long conversation which always seems too short.”

Tips to Overcome the Fear of Starting Counselling in Australia

Posted on March 28, 2025March 28, 2025 by Prath

You’ve been thinking about starting counselling for a long time. But every time you get around to doing it, doubt creeps in, and you find yourself putting it off for one reason or the other.

If that sounds familiar, you may be wondering:

What if my problems aren’t serious enough for counselling?

What if I don’t find the right counsellor?

What if I’m not able to open up properly?

Is counselling really worth the investment?

What if I’m unable to face the feelings that come up?

If you’re feeling anxious about starting counselling in Australia, know that you’re not alone.

Taking the first step can be daunting, but acknowledging your feelings, understanding the process and preparing beforehand can make it much easier.

In this blog, we take a look at common fears about counselling, explore why they may exist, and provide practical tips to help you overcome them.

This Article Contains:

7 Common Fears About Seeking Counselling

Did you know that 1 out of every 5 Australians aged between 16 and 85 struggle with a mental disorder?

Despite this, many hesitate to seek counselling in Australia due to reasons like societal stigma, fear of the unknown, past negative experiences and fear of facing one’s feelings.

While the exact source of fear may differ from person to person, below are some common concerns that people associate with starting counselling:

1) Fear of Judgement

When we say fear of judgment, it can mean two things:

Fear of being judged by those around you: This fear exists in many due to social stigma around mental health. You may fear being viewed as ‘weak’ or ‘mentally ill’ if you begin counselling in Australia.

Fear of being judged by your therapist: You may also feel worried about being judged by your counsellor when you share certain concerns or aspects of your life.

2) Fear of the Unknown

Venturing into counselling for the first time can feel like stepping into unfamiliar territory.

Feeling apprehensive is entirely normal, as the human brain is wired to resist change.

If you feel this particular fear popping up, remind yourself that counselling is a safe space. Your counsellor in Australia is a professional trained to make you feel comfortable and secure.

Researching and learning what to expect in a counselling session can also help ease this fear. (See Tip 2: Research & Understand the Process)

3) Fear of Opening Up to a Stranger

Talking about your personal challenges can be difficult, especially with someone you don’t know well. The idea of opening up to your counsellor – who starts as a stranger – may thus feel intimidating.

However, therapy is a gradual process. A good counsellor will create a comfortable and supportive environment where you can open up at your own pace.

It’s also important to remember that confidentiality is a key aspect of therapy. Anything you say during your sessions will stay between you and your counsellor in Australia.

If you’re facing this fear, scheduling an initial consultation may help ease your mind. (See Tip 3: Schedule an Initial Consultation)

4) Fear of Facing Emotions & Feelings

Counselling may often require confronting one’s feelings, which can be scary for many. You may worry that it’ll open a pandora’s box of emotions and past experiences.

While counselling does bring up emotions, remember that your counsellor is trained to guide you in processing these emotions in a healthy and structured manner.

5) Fear that Therapy Will Go On Forever

There’s a common misconception that counselling goes on indefinitely. This fear can make you hesitant to start counselling in Australia.

In reality, counselling is a goal-oriented process, and you’re free to decide a duration and frequency that works for you. Your counsellor will work with you to craft a personalised plan based on your goals and concerns.

6) Fear of Not Finding the Right Therapist

Being anxious about finding a counsellor you connect with is natural.

You may find yourself thinking:

What if they don’t understand me?

What if I don’t feel comfortable with them?

What if I have to keep switching therapists?

Initial consultations are short pre-cursors that can help you understand if a counsellor is the right fit before committing to counselling sessions with them.

Remember that you can also change your therapist at any stage of your therapeutic journey.

7) Fear of Losing Control

Some people fear that counselling may push them towards directions they’re not ready to traverse yet.

However, counselling in Australia is a collaborative process where you’ll always be in control of your mental health journey.

Your counsellor will never force you into discussions or actions that you’re not ready for – they are here to guide you towards your goals at your own pace.

“Change is hard at first, messy in the middle, and gorgeous at the end.” – Robin Sharma.

Take the first step today!

Tips to Overcome the Fear of Starting Counselling

Feeling nervous about starting counselling in Australia is absolutely normal. Whether it’s the uncertainty involved in the process, fear of judgement or concerns about opening up, these worries can make taking the first step feel overwhelming.

The good news is that there are practical strategies to ease into the process at a pace that feels right to you.

Here are some tips to help you overcome your fears and approach counselling services with confidence.

Tip 1: Acknowledge & Validate Your Concerns

Whenever you feel a negative emotion, such as fear, your reflex may be to push it away or ignore it.

Instead of doing that, take a moment to acknowledge and validate your concerns about starting counselling in Australia.

Ask yourself: “What am I afraid of?”

Identifying what exactly you’re afraid of can make your fears more manageable.

Remind yourself that reaching out for help is not a sign of weakness. In fact, it’s a sign of strength – a bold step towards improving your mental well-being.

Tip 2: Research & Understand the Process

Uncertainty often fuels fear and anxiety, but knowledge is a powerful balm that can ease these uncomfortable emotions.

Understanding how counselling sessions work and researching your therapist beforehand may help you navigate this process better.

The more informed you are, the more prepared you’ll feel to reach out to a counsellor in Australia.

Some ways to do this include:

Reading about different counselling services and approaches

Learning what to expect in the first session

Researching your counsellor’s profile

Checking out testimonials or experiences shared by others

Talking to people you know who are in therapy

Tip 3: Talk to a Loved One for Support

Opening up about your fears to someone you trust – a friend, family member or partner – can make a huge difference.

They may have personal experience with professional counselling or may offer reassurance.

Sometimes, just voicing your concerns can also help you feel better.

Having heartfelt conversations with loved ones can normalise the idea of seeking help and remind you that you have people to support you through this journey.

Tip 4: Schedule an Initial Consultation

You don’t have to commit to long-term counselling sessions right off the bat.

Many counsellors in Australia offer short initial consultations where you and the therapist can get to know each other.

This first conversation is a low-pressure interaction that may help you decide if a counsellor is the right fit for you.

Initial consultations are a great way to:

Understand your therapist’s counselling approach

Gauge how you feel interacting with them

Discuss your goals for counselling

Ask any questions or concerns you may have about counselling

Tip 5: Take Small & Manageable Steps

Starting counselling may feel like a giant leap, but it doesn’t have to be!

Breaking down the process into small and manageable steps can ensure that it’s not overwhelming.

Following are some steps that you can take:

Write down your goals for counselling

Explore different types and approaches of counselling in Australia

Talk to a loved one about your fears and concerns

Shortlist counsellors and schedule initial consultations

Choose your counsellor and book one session

Tip 6: Prepare for Your First Session

Before your first session, take some time to reflect on your goals, set realistic expectations, get the logistics sorted and practise relaxation techniques.

Below are ways in which you can prepare:

Jot down your key goals for counselling and any feelings, concerns or questions that may crop up.

Keep in mind that a single session can’t solve all your problems at once. Hence, it’s crucial to step into counselling with realistic expectations.

Ensure the logistics are clear beforehand – eg a stable internet connection for online counselling and transportation plans for in-person counselling.

If you’re experiencing any last-minute jitters before your first counselling session, try practising relaxation techniques (eg deep breathing, mindfulness meditations and quick body scans).

Entering your counselling session in a relaxed state of mind can help you open up and engage better with your counsellor in Australia.

Above all, remind yourself that you don’t need to have everything figured out before your first session. Your counsellor is there to guide you through every step of the therapeutic process!

Key Takeaways

Starting counselling is a big step, and it’s natural to feel apprehensive about it.

Here’s a quick recap of some actionable tips to overcome your fears:

Recognise and validate your concerns: It’s okay to feel unsure or afraid. Identifying your fears and acknowledging them is the first step.

Research and understand the process: Knowledge is your best friend! Take the time to explore different types of counselling and how they work.

Lean on your loved ones: Sharing your concerns with a friend or family member can help you feel better.

Book an initial consultation: Schedule a quick consultation with your counsellor to understand how counselling works and clarify your concerns.

Take things one step at a time: Progress can be made through small, actionable steps. Travel through the process at your own pace.

Get ready for your first session: A little bit of planning and reflection before your first session can go a long way.

The first step may feel scary – but you don’t have to face it alone!

Counsellors at TYHO (Talk Your Heart Out) are here to guide and support you through your mental health journey.

Start your journey by reaching out to a TYHO counsellor in Australia today!

Couples Therapy: 6 Myths That Might Be Holding You Back

Posted on March 27, 2025March 27, 2025 by Prath

Are you in a relationship? Or, looking to get into one? If yes, what would your first reaction be if we suggested you seek couples therapy in Singapore?

Some people may feel relieved by the idea. Others may feel uneasy and defensive (Like “What is wrong with my relationship?”). Some may even feel open or excited, although that’s less common. All feelings are valid.

After all, talking to a couples therapist can be intimidating. What if it causes a rift? What if we can’t even protect whatever bond we have right now?

Premonitions like this occur because we are wired for human connection – and our innate need to protect that connection makes us vulnerable to analysis paralysis.

A lot of misconceptions can hold couples back from seeking help. That’s why we’re here to bust some myths and hope to make the world of relationship counselling a little less scary.

This Article Contains:

Myth 1: “Couples Therapy is Just for Failing Relationships”

The reality of couples therapy is quite simple: It’s for anyone who’s in a relationship, regardless of how strong or weak the bond may be.

Think of it this way… If a sleeve on your shirt is torn, would you still wear it? You probably wouldn’t. A small tear may get worse over time. So you’d stitch it early.

The same goes for relationships. Why wait until things completely fall apart before you seek couples counselling?

Couples have several reasons for going to therapy. It’s true that sometimes partners may be on the verge of breaking up and may not have thought of professional help until then. However, some couples even meet with a therapist to ensure a respectful and safe breakup.

Couples therapy in Singapore can be beneficial at any stage of any relationship. Everyone has something to improve on, like:

Communication skills

Conflict-resolution skills

Navigating how to date someone who has depression

Time management or balancing work and relationships

Myth 2: “We’re Not a Real Couple if We Need Couples Therapy”

You are a real couple if you need couples therapy. You are also a real couple if you don’t need couples therapy.

The mutual decision to seek help merely shows your desire to keep your bond alive.

Talking to a couples therapist means that you are putting in real effort to navigate:

Family dynamics

Finances

Work-life balance

Raising children (or choosing to go child-free)

Making big life decisions such as buying a house or moving in together

Taking care of each other’s elderly parents (ie caregiving)

So, not only does it take a village to raise a child, but it also takes a village to raise a relationship. In fact, it’s important that relationships do not exist in isolation.

It Takes a Village to Raise a Relationship

Let’s look at the trajectory of a happy relationship:

You meet someone -> you spend time with them -> you fall in love. For the first few months of the relationship, it’s just the two of you trying to learn more about each other. Eventually, when you’re sure about everything, you introduce your partner to friends, family, and perhaps even relatives. Now, it has become a ‘serious relationship.’

At this point, if problems arise, you may turn to your loved ones to seek advice. If your friends or family care about your partner as much as they care about you, they may help you make sense of the situation and provide a fresh perspective. You build a support system.

Moreover, your loved ones are usually the first people to protect you if they notice signs of an abusive relationship. Think about how many times you may have helped your friends from narcissistic partners.

This is what it means to raise a relationship – with personal and professional help from the people around you.

Myth 3: “The Relationship Therapist Will Take Sides”

The relationship therapist does not take sides – they are the unbiased third party.

It’s tempting to assume that the therapist may act as a referee, and whatever side they’re on ‘wins’.

But as we know, therapy is not a game of proving a point or winning. It’s an ongoing process of unlearning, dissecting our beliefs, and learning to build a strong relationship together.

Ironically, we imagine that a game analogy might help put things in perspective:

The best couples therapist in Singapore will ensure you and your partner are on the same team. Same goal. And equip the same winning strategies.

Your ‘opponent’ could be a variety of issues, such as:

Miscommunication

Misunderstandings

Conflicts

External life stressors

Your therapist has a view of the entire field (ie your relationship). The therapist can identify aspects and patterns of your relationship that may not be in your field of vision.

In this therapy space, you can feel understood and validated, resolve conflicts, and strengthen your relationship.

Note: If you are stuck in an abusive relationship or in danger of harm from your partner or yourself, your therapist may be legally obliged to call your emergency contact or provide crisis interventions.

Myth 4: “Couples Counselling is New and Just a Fad”

Couples counselling dates back to the 1920s and 1930s, so it is not new, nor is it a fad.

The purpose of any type of counselling is ultimately to help individuals create sustainable change.

In fact, research also shows that nearly 70-90% of couples benefit significantly from therapy. During sessions, you and your partner may learn scientific tools to:

Improve communication skills

Resolve arguments and conflicts in a healthy way

Understand each other better

Develop your emotional and physical intimacy

The tools you learn during couples counselling are transferred to you via great care and intend to make you self-reliant and capable of handling any future issues.

You may typically have to attend 12-14 weekly sessions to see real and lasting changes in yourself and your relationships. The duration and intensity of couples therapy also make for solid proof that it cannot be a fad.

Myth 5: “One Couples Counselling Session Will Fix Everything”

A single 1-hour session may not change the trajectory of your relationship. Perhaps 20 sessions could. Some may even need 30 weekly sessions.

But a single session can’t fix everything.

The reality is that couples therapy is more of a marathon. Some couples may have to run a 5k, while others could benefit from 10k. Like a marathon, couples therapy cannot be fast. It’s more about endurance and consistent effort from you, your partner, and the therapist.

The timeline for making progress may depend on:

The specific issue you’re looking to address

Commitment of you and your partner

Frequency of your sessions

Willingness to work on your relationship outside sessions

Like how running a marathon takes hard work before (ie preparation) and after (ie recovery) the event, so does your relationship.

Your couples therapist may assign therapy homework, activities, or tasks that you may have to do independently or together with your partner.

The progress you make in therapy is a culmination of your efforts within and outside it.

Myth 6: “Couples Therapy Just Won’t Work For Our Issues”

Couples therapy can work for all types of relationship issues.

You may feel isolated and sceptical now, but seeking professional support can provide clarity and a solid roadmap for fixing your relationship.

That said, couples therapy is not a magic fix.

Have you ever sat for an exam without preparing for it and hoped you’d still score full marks? Many of us have. But it shows us the reality that results are a direct product of effort.

Couples therapy works the same way. You may need to put in the effort for it to work.

Sometimes, it can also be hard to imagine what ‘putting in effort’ even looks like.

Maybe you grew up in a house of slamming doors and shouting voices. Perhaps you’ve never seen people communicate healthily.

Your couples therapist can help you create a clearer picture of healthy bonds. Therapeutic approaches such as EFT (emotionally focused therapy) have strong research backing to help people work through relationship trauma or negative childhood experiences.

Conclusion

In conclusion, couples counselling is valuable for every couple at any stage of their relationship.

If you are holding back due to some of the myths we’ve explored in this article, we hope you’ve now gained confidence and clarity on how counselling can help.

Remember that you don’t have to wait for things to worsen to seek support. Sometimes, talking to a relationship counsellor about your personal problems can also help strengthen your bond with your partner.

At TYHO, we have a diverse pool of Therapists who help with many different issues. You can talk to someone whether you are in a straight, queer, monogamous, or polygamous relationship.

You can start by scheduling an in-person or online couple therapy session. We provide in-person counselling in several locations across Singapore, including City Hall, Tanjong Pagar, and more.

Get started today. Therapy is for everyone. 💜

Find Local Therapists Near You: Key Steps to Kickstart Your Mental Health Journey

Posted on March 27, 2025March 27, 2025 by Prath

If you’re thinking of starting therapy, you may find yourself ruminating over questions like, “Do I actually need it?”, “Does therapy work?”, “How do I find the right therapist near me?”, “What are the steps I need to take?” etc.

You may be confused and anxious about beginning therapy, or you may be unsure about how to find therapists near you.

No matter which stage you’re in, this blog is a mini-guide that will help you navigate the process of recognising the need for and kickstarting your mental health journey.

This Article Contains:

Are There Any Pre-Requisites for Starting Therapy?

Anxiety, depression, OCD – are mental health concerns like these the only reasons why someone should reach out for support?

Societal conditioning and stigma around mental health have led us to believe that you can seek therapy only if you have a mental illness that strongly impairs life.

While such concerns do stand as reasons for a majority, they are in no way a prerequisite for seeking mental health support.

We’re here to remind you that there is no one-size-fits-all guide on when or why someone should start therapy. It is a highly personal decision, and the only requisite to start is that you want to!

4 Simple Steps to Start Your Mental Health Journey

Starting therapy may feel overwhelming.

We’re here to remind you that it doesn’t have to be!

By following the five simple steps in the upcoming sections, you can start your mental health journey with calm and confidence.

1) Understanding When to Seek Therapy

The first step in kickstarting your mental health journey is knowing when to do so.

Although there are no prerequisites for starting therapy, below are some common signs that may show mental health support can improve the quality of your life.

Take your time to read through the signs and make note of the ones that resonate with you most.

If and when you decide to approach a therapist near you, discussing these signs with them can be a great starting point for your therapeutic journey.

a) Listen to Your Body

Your body is a walking, talking transmitter that alerts you whenever something is astray, physically or mentally. Your mental health is closely linked to physical health, and your body will soon reflect any changes in your mental health as warning signs.

These red flags may include:

Changes in sleep and hunger patterns

Gut issues like nausea, heartburn, diarrhoea and constipation

Body pain and muscle tension

Tension headaches and migraines

Low energy levels

Palpitations and chest tightness

b) Drastic Changes in Everyday Life

If you have been experiencing any sudden and drastic changes in your day-to-day life, therapy may help improve your mental health as well as your quality of life.

Below are some changes that may strongly affect your life:

Extreme mood swings

Behavioural changes

Feelings of dissociation and emptiness

Trauma and grief

c) Physical Health Issues

Just like mental health issues may trigger physical symptoms, physical illnesses may very much affect your mental health. Unforeseen injuries and chronic diseases may require you to make drastic changes to your lifestyle to process and deal with them.

Therapy for physical health issues can help you manage the emotions surrounding treatment and recovery (such as uncertainty, stress, anxiety and grief) and ensure a better state of mind and quality of life.

d) Your Relationships Get Affected

Have you ever been randomly angry or irritable with a loved one for no fault of theirs? Or involuntarily distanced yourself by withdrawing from relationships? When we spend a large part of our lives with certain people, it is natural for one person’s moods and mental health to affect the other.

However, if this starts happening consistently and to the extent that it negatively impacts your close relationships, it might be time to take a step back and evaluate what may be going on behind the scenes.

e) History of Mental Health Issues

Mental health concerns like depression, anxiety, obsessive compulsive disorder (OCD) and borderline personality disorder (BPD) may cause varying levels of distress, hamper your everyday life and even stop you from doing the things you want to.

If you’re struggling with any such mental health issue or disorder, therapy can help manage symptoms and improve your quality of life.

Remember that no reason is more or less valid – you don’t need to fall under a particular category or tick certain boxes to seek therapy. More importantly, there is no such thing as a wrong reason or the wrong time to ask for help.

Therapy can help with anxiety, depression, mood swings, and more. You are not alone.

2) Researching Different Types & Approaches

Before exploring therapists near you, it’s important to research the different types of therapy available. Therapists in Singapore may also specialise in various approaches and techniques.

Different types and approaches of therapy may work better for different concerns. It is thus crucial to understand the options available and decide which one is the right fit for you.

a) Types of Therapy

Some common types of therapy services are as follows:

Individual therapy

Couples therapy

Marriage therapy

Family therapy

Child therapy

It can be fairly easy to decide which type of therapy you should select by taking a broad look at your goals. For instance, if you’re planning to work on yourself, you’d choose individual therapy, and if you’re looking to improve your relationship with a spouse, you’d go for marriage counselling.

b) Types of Therapeutic Approaches

With the field of psychotherapy growing every day, you may see a sea of therapeutic approaches available.

Considering the approaches followed by therapists near you can help narrow down your search.

Once you’ve shortlisted the approaches, take your time to research them well.

Here are some widely practised therapeutic approaches:

Cognitive Behavioural Therapy (CBT): CBT works by reframing negative thoughts and replacing them with a rational response. It’s a hands-on approach that can equip you with many tools and coping strategies.

Dialectical Behaviour Therapy (DBT): A structured approach often used for improving emotional regulation, distress tolerance, and interpersonal skills. DBT is the preferred approach for mental health concerns like borderline personality disorder (BPD).

Psychodynamic Therapy: This type of speech therapy uncovers and analyses past experiences to understand present behavioural patterns.

Humanistic Therapy: It’s a type of psychotherapy that focuses on the individual and their self-growth, self-awareness, self-acceptance, etc.

Eclectic or Holistic Therapy: A flexible approach where therapists may combine aspects of different approaches based on unique individual needs.

3) Exploring Therapists Near You

Once you have an idea of the type and approach of therapy that you’d like to choose, the next step is to find a therapist near you.

Search for therapists in Singapore who provide the kind of approach you’ve finalised.

At Talk Your Heart Out (TYHO), you can review profiles of Therapists near you by reading their descriptions and watching their introductory videos. Doing so can help you understand the following:

The qualifications and certifications that they hold

Type of service and approaches that they offer

Languages that they provide therapy in

The cost at which they offer therapy sessions

Modes in which they offer therapy

4) Making Initial Contact & Booking Your First Therapy Session

Reaching out to a therapist near you for the first time may feel intimidating. But remember that it’s a straightforward process!

Therapists are trained mental health professionals. They are trained to be open, welcoming and understanding.

When you first talk to a therapist in Singapore, you can voice any concerns or ask any questions that you may have. They’d be more than happy to help you navigate the beginning of your mental health journey.

Some therapists near you may also offer an initial consultation – a short precursor to therapy, where you and your therapist can get to know each other better.

Once you’ve decided on a therapist in Singapore and scheduled your first session, here’s a quick guide on preparing for your first therapy session!

Key Takeaways

Whether you’re exploring therapy to navigate a long-term mental health concern or simply want to talk to someone, Singapore Therapists at TYHO are here for you. They create a safe, confidential and non-judgemental space where you can set your mental health goals and work towards them at your own pace.

If you’re still unsure about starting therapy, check out this article that explores the topic further.

No matter what you’re going through, you don’t have to go through it alone – we’re here to help you get the support you need. Reach out to a TYHO Therapist near you to kickstart your mental health journey!

Burnout in the Workplace: Signs, Causes & Ways to Prevent It

Posted on March 27, 2025March 27, 2025 by Prath

Odds are you’ve experienced burnout and workplace stress at some point in your life: Waking up tired, blanking out at an empty screen, unable to form a cohesive thought during meetings, and feeling irritated and stressed out for not having accomplished anything at the end of the day.

Then, you reach home to find another set of strenuous tasks like laundry, cooking, and cleaning. It’s like you are a soda bottle that is shaken too much, ready to explode, yet the lid is screwed on so tight that nothing comes out.

Right now, this feeling is burnout. If left unresolved, it can quickly lead to withdrawal, depression, or anxiety.

The good news is that dealing with workplace exhaustion is possible. Let’s look into the signs, causes, and a simple approach to overcome burnout.

This Article Contains:

Understanding Burnout & Workplace Stress

Job burnout is harmful and distressing not only to employees but also to employers and organisations.

Have you heard of the proverb ‘For Want of a Nail’?

“For the want of a nail the shoe was lost,

For the want of a shoe the horse was lost,

For the want of a horse the rider was lost,

For the want of a rider the battle was lost,

For the want of a battle the kingdom was lost,

And all for the want of a horseshoe-nail.”

― Benjamin Franklin

Just like in the saying, small mishaps – like neglecting an employee’s work stress – can snowball into major consequences, like losing the collective strength of the company.

The truth is that burnout is a systemic failure. As we explore later, organisations can address employee well-being through preventative rather than reactive fixes. (See section: Workplace Burnout Prevention)

What is Burnout?

Burnout is an occupational phenomenon. For example, employees may experience burnout when job demands (ie workload, long working hours, interpersonal conflict) are chronically disproportionate to job resources (ie EAP support, job autonomy, healthy work environment).

You may have burnout and workplace stress if:

Every workday feels like a bad day

You don’t have the energy to think about any aspects of your personal life

You’re emotionally and physically drained all the time

Nothing you do feels rewarding or worthy of appreciation

“Employers tend to overlook the role of the workplace in driving employee mental health and well-being, engagement, and performance.”

Signs of Employee Burnout

Burnout and workplace stress can affect you both mentally and physically – just like every other psychological condition.

For example, people who have generalised anxiety may often experience stomach aches or a condition known as irritable bowel syndrome (IBS). Research shows that any mental distress can activate the central nervous system and affect the digestive processes.

You may have also noticed the opposite. Like having thyroid issues or diabetes can increase stress or cause mood swings.

The body-and-mind connection makes it all the more important for organisations to invest in employee well-being. To that end, let’s look at some of the common mental and physical signs of employee burnout.

1) Mental Burnout Signs

a) Emotional Exhaustion

On a daily basis, do you feel:

Drained to cope with the demands of work and personal tasks?

Lethargic and unbothered about your career?

Like your brain is stuffed with information and thoughts you can’t seem to grasp?

A pervasive sense of being overwhelmed?

Like you want to cry all the time, even when you receive minor admin-related tasks?

You may be emotionally exhausted if you say yes to most or all of the above.

b) Dissociation

Do you regularly tend to:

‘Space out’ to such an extent that you don’t feel familiar with the world or yourself when you snap back to reality?

Put off work tasks by mentally escaping or chronically imagining an idealised version of yourself?

Forget important details or information related to work or personal life (eg deadlines, birthdays, or meetings)

Feel like you’re watching yourself from a third-person perspective?

If yes to most of the above, you may experience dissociation. The signs can be hard to spot without professional help. Hence, we strongly recommend you talk to a TYHO Therapist who is well-qualified in workplace counselling.

c) Increased Irritability

Do you find yourself:

Getting irritated every time you have to work on something new at work?

Feeling angry at everyone around you, especially at home?

Unable to handle difficult situations?

Frustrated to do daily personal tasks like cooking or cleaning?

If you say yes to all of the above, it could indicate that your increased irritability is due to workplace burnout.

EAP support reduces sick leaves by 33%, lost time by 40%, and work-related stress by 65%.

2) Physical Burnout Signs

a) Gut Problems

We may all have heard of the gut-brain connection. In fact, many go a step ahead to say that the gut is the second brain.

What does that mean? Next time you feel nervous or excited, notice where you find that emotion first. For most people, it is the gut.

To date, it’s still a debate whether we experience emotions or bodily reactions first – and for a good reason. That’s why the emotional impact on the gut is of such significant importance.

Some common gut-related issues you may experience due to burnout include:

Abdominal cramps

Heartburn

Loose stools

Uncontrollable bloating

Abdominal pain

b) Muscle Pain and Tension

Often, you may feel stress-related pain in your neck, face, shoulders, or back. When excessive workplace stress adds up, the muscle pain can become chronic.

For example, have you heard that it’s common to clench your teeth at night due to anxiety? Or that it’s common to get headaches at the center of your head due to stress?

Research shows that some of the most common types of chronic pain (eg rheumatoid arthritis, fibromyalgia, and migraines) and mental health disorders share biological mechanisms and are, therefore, interconnected to each other.

c) Fatigue

Experiencing burnout or workplace stress can cause the brain to activate the nervous system and leave it on at all times.

Imagine never turning off a light in the room. Perhaps after a year, the battery may run out, or the light may start to dim or turn off entirely. Your nervous system is like a tube light. If the brain never switches it off, the body may have to shut down by itself.

The phenomenon that occurs when your body turns off its functionality is known as fatigue.

When you experience fatigue due to burnout, you may not have the energy to do simple tasks like brushing your teeth. However, the starting stages of fatigue may appear in much smaller increments: Tiredness or sleepiness all day, muscle weakness, slow reflexes etc.

What to Do if You're Stuck in a Functional Freeze Mode

Being in a ‘functional freeze’ mode due to burnout means that you’re unable to perform or carry out certain tasks or struggle to make decisions due to a mental block.

A mental freeze feels like being stuck in a room without windows or doors. It is frustrating, painful, and lonely. However, you can train to remove yourself from the room. You can train to unfreeze yourself.

Here are two strategies that can help:

1) Forest Bathing

Forest bathing, or ‘Shinrin Yoku’, is a Japanese tradition of immersing oneself in forests. Unlike active immersion, like trekking or mountain climbing, forest bathing focuses on slowing down through gentle activities like strolling, being mindful of the smells and sounds of the surroundings, and exploring the nearby areas.

Try this: If you don’t live near forests, find a park near your residence and take long walks every morning. Nature thrives everywhere – the more you try to notice it, the more it becomes present in your life.

2) Laughter Yoga

Combining laughter with yogic breath work leads to surprisingly positive benefits such as uplifting moods, reducing stress, removing yourself from the freeze mode, and inducing a state of peace.

Try this: Invite a friend or family member to try laughter yoga with you. After all, watching your loved ones laugh for no reason can be the quickest way to get yourself to join the fun!

Causes of Job Burnout

If you relate to the signs we explored in this article yet feel like there’s no way you fit into this issue, we want to remind you of this gently: Anyone can experience burnout.

You may love your job, but taking over 3 people’s workload as a single employee can lead to stress. You may have reasonable tasks or deadlines, but working under a toxic manager can lead to exhaustion.

A varied combination of factors can lead to burnout and work stress. Hence, it’s important to be kind to yourself and analyse your symptoms and causes from a place of love and care.

Below are some of the most common causes of burnout:

Lack of support and understanding from management: If you work under a manager or a team that doesn’t give importance to developing interpersonal relationships, you may more likely experience burnout.

Lack of clarity in the role: Research shows that, globally, only 60% of workers have clarity in their work. If you struggle to understand what is expected of you, or if management compels you to work on tasks you were not previously informed of, you may experience intense stress trying to figure out the logistics of everything.

Unmanageable workload: When you have so many tasks to do that you can’t fit into your work hours, it may eventually lead to burnout. An unmanageable workload can make employees feel incompetent, unmotivated, and stressed.

Discrimination or harassment: Discrimination in any form and place harms a person’s mental health. The effects are more so detrimental when they occur in the workplace, where you may spend most of the time in a day.

Workplace Burnout Prevention

Finding solutions to work-related stress management requires careful consideration of the employee, employer, and the workplace.

Whether you are an employee or an employer, think about these two questions:

“Who is burning out?”
“Why am I/is this person burning out?”

Which of the above do you think is the right question?

Remember that it is in the ‘why’ of everything that we can deconstruct the roots of any problem. So, if you’ve already guessed it, the 2nd question is more impactful.

Preventing burnout also depends on the relationship between the job and the person.

Do you, as an employee, have a positive and healthy work environment where you can thrive?

If yes, then burnout may depend on other personal factors such as relationship issues, an existing condition such as obsessive-compulsive disorder or other neurodevelopmental conditions like attention deficit hyperactivity disorder.

If no, then burnout may directly depend on causes stemming from work – like lack of employee support and well-being, work overload, or lack of soft skills training.

No matter the cause of your burnout, there are things you and your employer can do to prioritise employees’ mental health.

1) Employers Can

Make use of surveys or free questionnaires such as the burnout assessment tool (BAT) to measure the occurrence of burnout once or twice a year

Periodically conduct self- or group-reflection activities to assess workloads, working hours, bandwidth, and team dynamics

Evaluate their workplace values and whether the company is following through with them.

Look into employee assistance programs (EAP) to provide regular mental health counselling to their employees.

At TYHO, we provide EAP services such as talk therapy, empathy circles (ie small group discussions), workshops, seminars and on-site support for crisis situations. Feel free to book a demo of our program.

2) Employees Can

Take notice of whatever is within their circle of control: Self-care, setting boundaries, prioritising mental and physical health, saying no, being assertive

Prioritise social relationships by suggesting ways to improve team dynamics at work

Seek professional counselling to learn scientific skills to cope with their burnout and work stress

Talk to their companies and pitch the idea of investing in an EAP program

Sometimes, the reason for an unbalanced workplace could be that no one is aware of the existence of stress.

So, simply being proactive about your needs as an employee can not only help you receive benefits such as talk therapy, but it may also highlight your value to the company.

A win-win for everybody.

Key Takeaways

Burnout and workplace stress affect employees, employers, and the entire organisation. The causes and effects are systemic rather than personal.

Burnout can lead to mental and physical symptoms.

Mental signs include emotional exhaustion, dissociation, and increased irritability.

Physical signs include gut issues, chronic pain, and fatigue.

Common causes of workplace burnout are lack of support & clarity in role, heavy workloads, and discrimination.

Workplace burnout prevention is possible when both employees and employers act proactively and seek professional EAP support.

Is Therapy Worth the Investment? Tips to Find Affordable Therapists Online

Posted on March 26, 2025 by Prath

What’s the first thing that comes to mind when you think of therapy? For many, the answer is: ‘costly’.

Is therapy a luxury that only those with stack upon stack of cash can afford? Are affordable therapists mythical creatures that don’t really exist?

We’re here to tell you that the answer to both those questions is a strong and resounding no!

At Talk Your Heart Out (TYHO), we offer affordable therapy sessions in Malaysia because we believe mental health care should be accessible.

Therapy is a long-term investment in your well-being. Thus, while finding an affordable therapist who fits your budget is essential, it’s equally important to find one who can help you achieve the progress you wish to see.

In this article, we explore why therapy is worth investing in and how to find an affordable therapist who aligns with your needs.

This Article Contains:

Why Should You Invest in Therapy?

It’s natural to feel apprehensive about investing in therapy, especially when the process seems long-drawn and the results subjective.

However, therapy is not an empty investment where you spend days simply talking to someone about your problems. It’s a valuable investment in your mental health and overall well-being.

Below are some reasons why investing in therapy is a smart and beneficial decision.

1) Mental Health Impacts Every Aspect of Your Life

When someone says health, we often think of physical health exclusively.

But the truth is, mental health is as important as physical health. Mental health can impact almost every aspect of your life, including work, relationships, physical health and overall quality of life.

Strong links and cross-effects exist between mental and physical health.

It can help to think of therapy as the mental health equivalent of a gym membership. Whereas a gym member helps keep your body fit and in proper health, therapy helps improve your emotional well-being.

2) The Cost of Avoiding Therapy Can Be Higher

Untreated mental health struggles may lead to long-term consequences such as burnout and decreased productivity and even manifest as physical health issues.

You may think, “But is it really necessary?” “It’s not that bad”, “I’ll go if it gets worse” etc.

Stop yourself right there and ask the following question: Would you think the same thing if it was your physical health at stake? Odds are you wouldn’t, at least in most cases.

Prioritise your mental health equally by seeking affordable therapy sessions early on. Starting therapy early when issues present can also help reduce the duration of therapy and prevent higher costs down the road.

3) Therapy Provides Long-Term Tools for Emotional Well-Being

Think of therapy as a roadmap to self-improvement! You can develop coping strategies, emotional regulation skills, and healthier thought patterns. The skills and tools you learn through therapy can last you a lifetime.

At TYHO, we understand that affordability matters. That’s why we connect you with affordable therapists and offer package discounts to make therapy more accessible.

4 Common Myths Surrounding the Affordability of Therapy

If you are still apprehensive and unsure about investing in therapy, it may help to break some common myths surrounding therapy vis-a-vis cost and investment.

Myth 1: Therapy is an Expensive Luxury

Reality: Therapy is not a luxury – affordable options like online therapy, discounts and insurance are available.

Many people believe that therapy is a luxury that is not affordable to the general public. But that’s not the case!

Therapy is a long-term investment in your well-being, and affordable options like online therapy and package discounts make it accessible for everyone.

A growing number of insurance providers also cover therapy costs under health insurance. This makes affordable therapy a reality for many.

Online therapy may generally be more affordable, as it involves lesser overhead and additional costs such as travel.

Myth 2: Online Therapy is Not As Effective as In-Person Therapy

Reality: Online therapy is just as effective as in-person therapy!

Even though online therapy is a convenient, accessible and affordable mode of therapy, many people are apprehensive about its effectiveness.

Studies show that online therapy can be equally as effective as in-person therapy.

Online therapy is a highly effective and practical option for mental health support due to the following reasons:

Flexibility with scheduling sessions

Lower costs

Ability to take sessions from anywhere

84% of people who used online therapy reported improvements in their mental health. Seek help today!

Myth 3: Therapy Goes on Forever

Reality: Therapy is goal-oriented; many see progress as early as a few months.

You may fear that starting therapy may mean committing to an endless process and, thus, endless therapy bills.

However, therapy is a goal-oriented journey, and the length may vary from person to person.

While long-term or life-long therapy may be necessary for a small minority of people, it’s not the case for most concerns.

Remember that your therapist can help you decide a duration tailored to your goals and budget.

Myth 4: Therapy is an Expense, Not an Investment

Reality: Therapy is a life-long investment – the skills and tools you learn in therapy can benefit you throughout life.

Are you hesitating to start therapy because you believe it’s just another expense? It may help to put on a different set of glasses and explore the long-term benefits of therapy as opposed to its short-term cost.

Think of therapy as a mental health toolkit for life. The coping strategies, emotional regulation skills, and self-awareness you develop during therapy can help you navigate challenges long after your sessions end.

Investing in mental health can lead to improved productivity, better relationships, and even reduced medical expenses in the long run. By addressing concerns early through affordable therapy sessions, you may prevent the need for more intensive (and expensive) mental health treatments later.

Now that we’ve broken the myths surrounding affordable therapy sessions, let’s jump into the next section. Let’s look at some useful tips for finding affordable therapists near you.

Top 4 Tips to Find Affordable Therapists Near You

1) Define Your Therapy Goals to Avoid Unnecessary Costs

Before starting your search for affordable therapists, it’s important to be clear about your goals.

Are you looking to manage stress, reduce anger, or improve interpersonal skills? What are some specific results that you’re looking to achieve?

Having clear goals can help you choose an affordable therapist without spending extra on unnecessary sessions.

2) Plan Your Budget and Explore Cost-Saving Options

Plan your budget by considering how much money you can set aside for therapy per month.

Doing this can help you shortlist affordable therapists who fit your budget.

Remember that short-term therapy is always an option.

Discuss with your therapist as to how frequently and for how long you may need sessions. The frequency and duration can depend on your goals, issues and the therapist’s approach.

Some affordable therapists may offer package discounts, which can be more cost-effective in the long run.

Don’t forget to check if your insurance plan covers therapy sessions, as this can significantly lower costs.

3) Choose a Type & Mode of Therapy that Aligns with Your Budget

Different types, approaches and modes of therapy may vary in cost.

Online therapy is a widely preferred mode for affordable therapy sessions.

Research and explore your options to find one that fits your needs and budget.

50% of people show a noticeable improvement within 15 to 20 therapy sessions.

4) Shortlist Affordable Therapists and Discuss Your Budget

Look for licensed online therapists, as they generally offer affordable therapy sessions.

Some affordable therapists and platforms may also offer discounts for packages.

Schedule an initial consultation with shortlisted therapists to discuss your financial concerns. Together, you may also review your budget and goals and decide how long and how often you may need sessions.

Conclusion

So, is therapy worth the investment?

Yes!

In fact, research shows that for every $1 you spend on therapy, you can gain between $2.30 and $5.70 in benefits.

Ready to prioritise your mental health and start looking for affordable therapists in Malaysia?

At TYHO, we provide a 6% discount for packages costing RM 540 to RM 1079 and an 8% discount for packages costing RM 1080 to RM 9000.

Begin your mental health journey by exploring affordable Therapists at TYHO today!

5 Life-Changing Tools You Can Learn in Individual Counselling

Posted on March 25, 2025March 25, 2025 by Prath

Have you ever felt overwhelmed by your emotions, stuck in negative thought patterns or unable to accept change?

If so, you may also have wished for the right skills and tools to navigate these challenges more effectively.

This is where professional counselling comes in – helping you develop life-changing skills to face everyday challenges confidently.

Read on to explore five useful and life-changing tools you can learn through counselling in Australia.

This Article Contains:

Top 5 Tools that You Can Learn in Individual Counselling Sessions

If you’re thinking about starting mental health counselling, you may wonder, “What are the practical benefits I’ll gain out of this?”

While counselling provides a safe space to talk, its true power lies in equipping you with long-term skills that ensure you thrive mentally and emotionally.

The specific tools and skills that you learn may vary depending on the following:

Why you’re seeking counselling (eg To address a mental health issue/disorder or for personal growth)

Any specific challenges, issues or areas that you want to focus on

Any other goals you may have for counselling

The therapeutic approach used by your counsellor

That being said, the forthcoming sections discuss five crucial tools you may learn during your counselling sessions.

As of 2021, 3.4 million adults reported engaging in mental health counselling in Australia.

1) Emotional Regulation

Have you ever snapped at someone after a stressful day, only to wish you had managed the situation better?

During such moments, it can often feel like our emotions are out of our control. But the truth is that we can learn to regulate them.

Emotional regulation is the skill of observing, identifying, understanding, processing, and managing your emotions effectively.

Below is a practical step-by-step breakdown of how your counsellor in Australia may help you build the skill of emotional regulation.

Step 1: Identify the emotion

The first and most important step in emotional regulation is recognising that you’re feeling an emotion and putting a name to it.

Picture this

Let’s say you’re feeling emotional after receiving feedback at work.

Instead of letting yourself fall down the rabbit hole of overwhelm, take a step back and acknowledge that you’re experiencing an emotion.

Next, try to identify the emotion. Are you feeling angry? Frustrated? Embarrassed?

Remember that some emotions may be complex and confusing. It’s also natural to feel multiple emotions at once. Label the emotions as best as you can – they need not be dictionary-perfect.

Step 2: Understand the emotion

Identified your emotion and gave it a name? That’s a great start!

Your counsellor may now move on to understanding the emotion and why it arose.

This second step involves identifying plausible triggers that may have caused the emotion. This may include:

Thoughts

Situations and events

Memories

Other external stressors

Observe your triggers carefully and note whether there is any recurring pattern.

Picture this

Let’s pick up the same example of receiving feedback at work.

You’ve now identified the emotions that you’re feeling – frustrated and self-conscious.

Instead of immediately reacting to the emotions or suppressing them, take another moment to reflect on why these particular emotions could have appeared.

Ask yourself, “What could have triggered this emotion?”

For instance, here are some possible answers:

Past experiences with harsh and unfair feedback

You feel undervalued and under-appreciated despite your hard work

You’ve been clocking in extra hours for this project, and the feedback feels unfair

You take feedback personally due to high expectations and perfectionism

Taking the time to detach from the situation and observe such patterns helps you put things in perspective. You may now be able to distinguish the situation from your emotions. This perspective shift is key to emotional regulation.

Step 3: Manage the emotion

Once you’ve identified the emotion and understood the triggers behind it, your counsellor may guide you in accepting it.

Acceptance is key to the final step – managing the emotion in a healthy manner.

Your counsellor in Australia may help you regulate the emotion through any of the following coping strategies:

Mindfulness techniques such as meditation, breathing, and grounding

Cognitive reframing or restructuring

Positive self-talk

Practicing self-compassion

2) Relationship & Interpersonal Skills

Imagine you’re having dinner with your family. Your mother wants you to go on a date with her friend’s son. You’re not interested in doing this. You really want to say no, but you hesitate, worried about hurting your mother’s feelings.

Saying yes in this situation may lead to an unwanted and awkward date and a strained relationship with your mother.

Situations like these are common in everyone’s life, be it at work, home or elsewhere. Through counselling, you can develop valuable interpersonal skills such as active listening, assertiveness and conflict resolution.

Setting healthy boundaries

Boundaries are vital in every relationship. They help protect mental well-being and foster mutual trust between the people in the relationship.

Your counsellor in Australia may guide you in:

Identifying your needs in relationships

Identifying what makes you comfortable/uncomfortable in relationships

Expressing your needs and limits assertively without any guilt

Continuing to maintain boundaries in spite of pushback

Picture this

Your friend has recently started going out with someone. They become less and less present in your life. You decide to voice your needs to your friend.

“I really love you and value our friendship a lot. But I’ve been going through a hard time lately, and I feel like you’ve not been there for me. I’m really happy about your new relationship, but I want my friend to be present in my life. Can you try setting aside more time for us to spend together?”

Active listening

Effective communication is as much about listening as it’s about talking!

Over the course of counselling sessions in Australia, you may hone the skill of active listening.

Active listening involves:

Giving your complete attention to the person you’re listening to

Putting away distractions, including your own thoughts

Taking in what they are saying and reflecting on it

Responding with empathy instead of reacting impulsively

Picture this

Your partner tells you, “I had a tough day at work”.

By practising active listening, you can say, “I’m sorry to hear that. Do you want to tell me what happened?”

Such open-ended questions show people that you care about them genuinely and want to listen.

Conflict resolution

Disagreements and conflicts can arise in any relationship. However, what matters is handling them in a healthy and mature way.

In counselling, you may learn to:

Approach conflicts with a problem-solving mindset

Express your perspective without placing any blame on the other person

Listen to the other person’s perspective without immediately reacting

Find compromises that work for both people

Picture this

You’re arguing with your brother over him invalidating your opinions.

In the heat of the moment, you may be tempted to say, “You never listen to me!” Instead, try saying, “I often feel unheard when I share my thoughts. Can we work on this together?”

Cultivating empathy

Empathy is the interpersonal skill of viewing situations from another’s perspective. It’s a crucial tool to have in your life-skill arsenal.

By seeking counselling, you may become more empathetic towards other people. You may learn to:

Recognise and validate emotions, both yours and others

Respond to other people with kindness rather than defensiveness

Understand other people’s perspectives

Empathy allows you to build deeper and stronger connections with the people in your life.

Picture this

At the end of a workday, your colleague tells you, “ I feel exhausted after today’s meetings.”

Instead of joking with, “Come on! I was in the same meetings, too, and I’m doing just fine.” answer more empathetically, such as, “I hear you. You led two of those meetings – it must’ve been very exhausting. Do you want to grab a coffee and wind down together?”

3) Cognitive Reframing

Cognitive behavioural therapy (CBT) is a widely practised type of counselling.

It centres around the belief that emotions stem from thoughts. Hence, according to CBT, you may improve your mental health by identifying and restructuring negative thought patterns.

Compared to many other therapeutic approaches, CBT is very hands-on.

If you choose to see a counsellor in Australia who specialises in CBT, your sessions will likely be full of practical assignments and homework!

CBT is thus a portable approach that you may continue applying in your daily life.

Here’s a quick step-wise breakdown of how cognitive reframing works:

Step 1: Identify the situation and emotion

Note the situation you’re in

Identify the emotions you’re feeling

Picture this

You make a mistake at school and feel terrible.

You note that the situation is making a mistake at school, and you feel embarrassed and self-critical.

Step 2: Recognise negative thought patterns

Acknowledge any automatic thoughts that pop up

Identify negative thought patterns or cognitive distortions (CBT lists 10 common types of cognitive distortions, eg catastrophising or all-or-nothing thinking)

Picture this

Your automatic thought is, “I’m terrible at math.”

Based on what you’ve learnt during your CBT sessions, you identify this thought as overgeneralisation – assuming that one mistake defines your overall ability in the subject.

Step 3: Challenge and reframe the thought

Challenge your automatic thoughts

Create a rational response to the automatic thoughts

4) Problem-Solving Techniques

Problem-solving skills help you approach challenges with a structured and proactive mindset instead of feeling overwhelmed or stuck in the situation.

You may be wondering how the process of problem-solving flows. Read on to explore the two key steps involved in this technique.

Step 1: Break down the problem

Your counsellor in Australia may first guide you in breaking down the problem or task into smaller parts.

Picture this

You’re choosing a university for your undergraduate studies. You’re feeling anxious and overwhelmed by the gravity of this decision.

Using the technique of problem-solving, you divide the decision into multiple smaller decisions until they seem manageable to you. This can look like:

Analysing what areas you’re passionate about

Deciding on a major

Exploring universities that offer the major you want

Researching which universities are closer to you

Meeting alums of the universities you’ve shortlisted

Going on campus tours

Step 2: Consider solutions & take action

After you’ve broken down the problem into manageable chunks, the next steps involve:

Rationally considering possible solutions

Weighing the pros and cons of each

Taking actionable steps to achieve the result you want

Picture this

You’ve shortlisted three universities but are unsure which one to choose.

In order to make the decision, you:

Compare pros and cons (tuition, location, ranking, etc)

Prioritise the factors that matter most to you

Seek advice from mentors or family

Imagine yourself at each university to see what feels right

By evaluating your options logically, you can make your decision with confidence!

5) Mindfulness-Based Tools

Mindfulness is the practice of being fully present in the current moment without any judgment. It helps you cultivate self-awareness, manage stress, and improve emotional well-being.

Your counsellor in Australia may introduce you to different mindfulness techniques. Following are some common mindfulness-based tools:

Mindfulness reduces rumination and stress while improving focus and memory.

Guided/Self-directed meditation

Meditation is a mindfulness practice that helps you develop an awareness of yourself and your thoughts by focusing on the present moment.

You can practice mindfulness meditation with a guide, such as your counsellor, or practise it yourself through self-direction.

Picture this

You’ve had a stressful day at work, and your mind is racing with worries. You sit in a quiet space, put on a guided mindfulness meditation, close your eyes, and focus on your breath. As you follow the prompts and observe your thoughts without judgment, you start to feel calmer and more grounded.

Body scans

A body scan is a mindfulness exercise where you focus your attention on different parts of your body, noticing the sensations that you feel there and releasing any tension present.

Picture this

You’re feeling anxious and tense before a presentation at university. You close your eyes and do a quick body scan – noticing the areas of your body that feel tense and releasing the tension from them.

Mindful breathing exercises

What is mindful breathing? It’s a practice where you focus on your breathing and consciously bring it to a slow and consistent rate. It helps create a sense of calm, focus and safety.

The most common mindfulness breathing technique is the 4-7-8 technique. Here’s how you do it:

Inhale for four counts

Hold your breath for seven counts

Exhale for eight counts

Repeat this cycle three to four times or until you feel better

Picture this

Your child is throwing a tantrum. You feel anger start to bubble up. Instead of reacting impulsively to their actions, you take a moment to sit down and practise mindful breathing. After a few rounds of the 4-7-8 breathing technique, you feel calmer and ready to talk to your child.

Key Takeaways

Whether you seek counselling for mental health concerns or personal growth, the tools you learn during your sessions can have a lasting impact on your life.

Your counsellor in Australia may work with you to ascertain the specific tools and skills that are best suited to your unique needs.

Below is a quick look at five life-changing tools, skills and techniques you may learn through counselling:

Emotional regulation

Relationship & interpersonal skills

Cognitive reframing

Problem-solving techniques

Mindfulness-based techniques

Now that you’ve explored the practical benefits of professional counselling, are you ready to start your mental health journey? Click here to explore TYHO Therapists offering affordable online counselling services in Australia!

A Step-by-Step Guide to Finding the Right Therapy Services for Meaningful Change in Your Life

Posted on March 20, 2025March 20, 2025 by Prath

You may be seeking therapy services in Malaysia to address a particular mental health issue, or you may simply want to improve your mental health.

No matter what your reason is, therapy sessions can help create meaningful change in your life.

With a plethora of mental health services available, it is absolutely normal to feel confused or overwhelmed with the process of choosing the right one.

Our blog is a step-by-step guide designed to aid you through this process and help you find the type of therapy that is the perfect fit for you.

This Article Contains:

Can Therapy Create Meaningful Change in Your Life?

Everyone begins therapy with the hope of seeing meaningful change in their mental health and overall life.

So, you may be wondering, will therapy help do that?

The short answer is – yes!

Therapy is a structured and scientific method proven to create positive change in quality of life.

75-80% of people who seek therapy benefit from it positively

A 3-Step Guide to Finding the Right Therapy Services in Malaysia

The first and biggest step in finding the right therapy services is deciding to start. Take a moment to pat yourself on the back for taking that bold step!

Below are three simple steps through which you can find the ideal type of therapy.

Step 1: Identify Your Goals for Therapy

You may be tempted to start directly by exploring different types of therapy services. However, defining your goals for therapy is a crucial step to finding the right fit.

Take some time to reflect on your current life and make note of any issues you are facing. Jot down anything and everything you wish to address or achieve through therapy.

It may also be helpful to ask yourself questions like:

Why do you want to start therapy?

Is there any specific goal that you wish to achieve?

Is there a challenge or issue that is affecting the quality of your life right now?

Are there any everyday problems you are facing? (eg work stress, feeling sad over a break up etc)

Are there any mental health issues or disorders that you are struggling with? (eg depression, social anxiety disorder etc)

What changes do you envision for yourself post-therapy?

Tip: Use a dedicated notebook or a notes application on your mobile phone to note down your answers. This may make it easier for you to revisit your goals throughout the process. In case your goals are not clear right now, it’s perfectly okay. All you need to do is have a rough idea of why you’re starting therapy. Your therapist will help you define them over the initial therapy sessions.

Step 2: Explore Different Types of Therapy Services

Once you have a clear idea of what your goals for therapy are, the next step involves exploring different types of therapy services.

The following subsections talk about some common types of therapy services. Read through them and choose the type that aligns with your requirements.

a) Individual Therapy

Individual therapy is the most widely practised type of therapy. Here, one therapist sees one client at a time and tailors their approach to the unique needs of the particular client.

It may be the right choice for you if you are an adult who wishes to see a therapist to work on your individual challenges or goals.

b) Couples Therapy

Are you in a relationship with another person and wish to improve your relationship together? Couples counselling could be the perfect answer to your search!

Following are some common reasons why people start couples therapy:

Frequent conflicts, disagreements and arguments

Challenges with communication

Issues with intimacy and sex life

Trust issues and infidelity

Feeling disconnected from each other

Pre-marital counselling

Unresolved issues from past relationships

Navigating a life transition together

A frequent misconception is that couples therapy is only for couples who are going through a rough patch.

Just as individuals pursue therapy for personal growth, you and your partner may choose couples therapy to strengthen trust, improve communication, or work on shared goals.

99% of couples in couples counselling say it has a positive impact on their relationship.

c) Marriage Counselling

Marriage counselling aims to help married couples work on their relationship together.

Marriage counselling is quite similar to couples counselling; married couples often face many of the same challenges as unmarried ones.

However, marriage counselling can also help address some unique issues such as:

Differences in parenting styles

Issues with in-laws and partner’s family

Joint legal and financial disagreements

Managing family events and obligations

Fertility issues and struggles with conception

Changes in identity as a ‘spouse’

Navigating divorce or legal separation

Co-parenting, post-separation or divorce

d) Family Therapy

You may be facing issues in your relationship with close family members. These could be issues that affect multiple people in the family such as:

Adjusting to the medical diagnosis of a family member

Instances of substance abuse by a family member (especially by adolescents)

Loss of a family member

Relationship conflicts within the family

Legal or financial disputes

If you and the people in your family are open to working on your family dynamic together, family therapy sessions in Malaysia may be ideal for you.

90% of people who engage in family therapy see an improvement in their mental health.

e) Child Therapy

While many therapists who work with adults may also work with children, some therapists specialise in child therapy services.

Children may face unique mental health issues during their formative years. Teenagers and adolescents, in particular, may struggle with various issues such as bullying, comparison and peer pressure, low self-confidence and self-esteem etc.

It is important for parents to notice any changes in their child’s behaviour and day-to-day life. If your child is going through a difficult period or wishes to explore therapy services for personal growth, a child therapist is the right person to go to.

In Malaysia, 1 in 4 adolescents battles depression.

Step 3: Review and Shortlist Therapists

The previous section would have helped you decide which type of therapy is right for you. That brings us to the next step – finding the right therapist.

The effectiveness of therapy sessions depends largely on the therapeutic relationship between you and your therapist. Choosing your therapist carefully can help ensure this.

Here’s a quick mini-guide on shortlisting therapists:

a) Profile Review

Read through the profiles of different therapists and make a note of the following:

Focus areas and skills

Qualifications and certifications

Client reviews

Languages they offer therapy services in

Modes that they offer therapy services in (online or in-person)

Types of therapy services offered

Approaches that they prefer

b) Type & Approach

Different therapists may specialise in different types and approaches of therapy.

Types of therapy, as we previously saw, include:

Individual therapy

Couples therapy

Marriage therapy

Family therapy

Child therapy

A therapist practising in a particular type of therapy may also have a preferred approach. Some common therapeutic approaches include:

Cognitive behavioural therapy (CBT)

Psychodynamic therapy

Dialectical behavioural therapy (DBT)

Solution-focused brief therapy (SFBT)

Person-centred approach or humanistic therapy

Eclectic therapy (ie a mix of different approaches)

Make sure to research different approaches and choose a therapist who practises one that resonates with you.

c) Goal Matching

After you have thoroughly researched different therapist profiles, bring out the notebook from Step 1.

Now, you can easily cross-check and choose a therapist who matches the goals you noted down.

What Kinds of Changes Does Therapy Facilitate?

Now, you may ask, what kind of changes can I expect to see in my life after I start therapy? The types of changes you may see and their effectiveness depend on a variety of factors including:

The mental health issues you’re facing/want to address

Your extent of participation in therapy

Choosing the right therapist

Your therapeutic relationship with your therapist

Choosing the right type of therapy services

How regular you are with sessions

It is thus virtually impossible to list every type of change that someone may see in their life upon seeking therapy. However, the following are some common outcomes and changes noted by therapy-goers:

Improved emotional awareness

Ability to notice and monitor negative thought patterns

Increased resilience towards life changes and adversities

Better self-compassion and self-love

Reduction in symptoms of mental health problems such as anxiety and depression

Ability to set healthy boundaries in relationships

Better communication in relationships

Development of healthy coping mechanisms

Enhanced self-esteem and self-confidence

Clearer goal-setting and identification of life values

A greater sense of purpose

How Does Therapy Help Facilitate Change?

During therapy sessions in Malaysia, you and your therapist may choose to focus on one of two broad goals. These are: presenting problems and personal growth.

Presenting problems refer to any specific mental health issue or disorder that you may be facing in life.

Personal growth refers to the goal of working towards becoming your best self. You may seek to better understand yourself and improve your mental resilience and your quality of life.

Based on your broad goal, your therapist may create a personalised therapeutic plan to help you realise the changes you wish to see in your life.

Takeaways

Finding the right therapy services in Malaysia may feel overwhelming. But it doesn’t have to be!

You can follow our step-by-step guide that outlines the entire process for you. Here’s a quick recap of the steps we discussed in this blog:

Step 1: Identify your goals for therapy – don’t forget the dedicated notebook!

Step 2: Explore different types of therapy services – Individual therapy, couples therapy, marriage therapy, family therapy, and child therapy.

Step 3: Review and shortlist therapists – Research different approaches and choose a therapist who fits your goals.

Once you have decided which type of therapy services to go with, and are ready to proceed with Step 3, you can review the profiles of TYHO Therapists in Malaysia here!