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Month: April 2025

Why Singaporeans Choose Talk Your Heart Out (TYHO) for Therapy

Posted on by Prath
  • Published on 30 April 2025

Starting therapy is a big step. However, knowing where to get help is just as important. If you’re already certain to seek help, that’s worth celebrating! 

In Singapore, more people are opening up to therapy. In fact, about 56.6% of residents sought professional mental health support in 2022, and the numbers are still rising. It’s a positive shift, showing that the stigma and myths around therapy are slowly fading. 

But with so many options out there, where do you even begin? 

Singaporeans are increasingly turning to Talk Your Heart Out (TYHO) to start their therapy journey. But what makes us different from other platforms? And how exactly can we help you?  

In this article, we’ll break down what makes TYHO a top choice for therapy, three key things to know before getting started, and answer some questions you might have along the way. 

This Article Contains:

What Makes TYHO a Top Choice for Therapy in Singapore?

Let’s start with the user experience on our platform.  

At TYHO, over 4000 clients have left us a 5-star review on Google. 96% find our platform convenient to use, and 95% of our clients would also recommend TYHO to others.  

Our clients are from all walks of life. For example, on the one hand, we have people who are single looking to get help with social anxiety. On the other hand, clients who are married, separated, or in live-in relationships look for relationship counselling.  

You can view some of the anonymous reviews left by clients here. People often share their experiences on: 

  • The responsiveness, empathy, and observation of Therapists 
  • Healing from childhood trauma and finding joy in life again 
  • The positive support they receive based on the nuance of their cultural upbringing 
  • Personal development through expert insights and strategies 

TYHO Therapists are also qualified in a wide range of areas, including but not limited to: 

  • Anxiety disorders  
  • Depression or mood disorders 
  • Relationship issues  
  • Grief  
  • Issues in family dynamics 
  • Neurodevelopmental issues like attention deficit hyperactivity disorder 

Hence, on our platform, you are highly likely to find a Therapist who truly understands what you’re going through.  

A TYHO therapist and client discussing personal issues in a video session.

5 TYHO Features That Make Therapy Accessible

TYHO has several features that make your journey easy and convenient.  

The only prerequisite to accessing the features is to create an account on our platform. Opening an account gives you access to your dashboard, which you can use even before booking therapy sessions.  

At TYHO, you will find access to: 

1) Intake form

Filling out the intake form can help your Therapist understand your presenting problems, needs, lifestyle, and other preferences.  

2) Therapeutic plan

The plan is developed collaboratively between you and your Therapist. This is your personalised roadmap for addressing issues, reaching mental health milestones, and achieving your long-term well-being goals.  

A Therapist may also share their clinical impressions, specific interventions, objectives, and therapy homework on the plan.  

3) Session packages

You can book and schedule multiple sessions at once to claim discounts.  

We provide a 6% discount for a package costing S$360 to S$959 and an 8% discount for a package costing S$960 to S$5,000. 

4) Therapy resource hub

TYHO sends out regular newsletters, articles, and mental health resources on therapy and how to get started on our platform.  

The hub of resources can clarify all your doubts about therapy and make the process of booking a session easier.  

5) Journal and notes

You can journal, track your mood swings, update milestones, check progress, and write therapy notes on your dashboard.  

All information you enter in the journal is completely private and only available to you.

88% of clients find quality of services to be our defining feature.

Talk to a therapist

3 Things to Know Before Getting Started at TYHO

Are you ready to start your journey towards better well-being? If yes, here are three things to know about our platform before getting started.  

1) TYHO Provides Online & In-Person Therapy

People often hesitate to start online therapy due to a fear that it’s not effective. However, we’re here to break the myth.  

Online therapy is just as effective as traditional therapy. Research shows that 72% of people would choose online therapy for support.   

At TYHO, you can seek therapy in many different ways. Below are some examples: 

  • You can book an online therapy session with one of our professionals and attend the call with or without video.  
  • You can choose to alternate between online and in-person sessions with the same TYHO Therapist.  
  • You can specifically choose a Therapist who offers in-person sessions in one of our dedicated TYHO rooms in Singapore.  

We have confidential rooms in City Hall, Tanjong Pagar, Chinatown, and more.  

2) Choose Your Own Therapist (And Switch If You Need To)

Therapy is deeply personal, and the outcomes are strongly influenced by the relationship you build with your Therapist.  

Hence, it’s recommended to invest time and effort in finding the right Therapist. To help you with the process, we share: 

  • Therapist introductory videos that can help you gauge whether they match your vibe and energy  
  • The Therapist’s education and professional background 
  • Issues Therapists can help with and their expertise in specific tools and therapeutic approaches  
  • Detailed personal descriptions of the Therapists to read about their interests, hobbies, and life experiences  
  • Honest client reviews and ratings based on the quality of their sessions with the professionals 

To choose your own TYHO Therapist: 

  • Use filter options like gender, issues, qualifications, languages spoken, and so on to shortlist Therapists 
  • Scroll through the list of professionals generated by the filter and open the full profile of the Therapists you like 
  • Compare several Therapist profiles, go through their areas of expertise, and choose someone 
  • Select the ‘Book Now’ button and choose the medium, service, and time slot 
  • Click the ‘Pay Now’ button to make the purchase and access the booking details 

Note 

Finding the right Therapist can take time. Apart from professional qualifications, you may also have to check if you personally feel connected to their style.  

Hence, if the first Therapist isn’t right for you, it’s okay to look for someone else. 

If you need help selecting a Therapist, send us a message here.  

3) TYHO Provides a Range of Therapy Services

At TYHO, you can access services based on the specific type of issue you’re facing.  

All Therapists on our platform are: 

  • Non-judgemental 
  • Supportive and empathetic 
  • Committed to providing high-quality services 

Below are some of the services we offer: 

  • Individual counselling 
  • Couples counselling 
  • Marriage counselling 
  • Family counselling 
  • Child counselling 

If you’re unsure about the type of service, you may find it easier to start with individual counselling.  

Your Therapist can work with you to decide which service best suits your needs. Depending on the therapeutic plan, you may continue with the same professional or be referred to another Therapist on our platform.  

Frequently Asked Questions

1) Are TYHO Therapists in Singapore qualified?

Yes, we have a strict selection process for Therapists. All professionals at TYHO have minimum qualifications (ie master’s degree).  

In addition, we screen Therapists for their: 

  • Clinical expertise 
  • Certifications 
  • Past experiences 
  • Therapy skills  

Our process also ensures that Therapists are aligned with TYHO values, which include: 

Dedication, Honesty, & Uncompromising on Quality 

2) How do I get started at TYHO?

To get started: 

  • You may choose to enter your name or remain anonymous 
  • Fill in the intake form with your presenting problems and therapy goals 
  • Go through the list of Therapists at TYHO through filters, client reviews, introductory videos, and descriptions 
  • Select the medium, services, and time slot to book a session 
  • Make the payment and receive the booking details 

You can join the session from your dashboard if you’ve chosen online therapy. Please travel to the address mentioned in the booking details for in-person therapy.  

3) Is TYHO right for me?

TYHO will be right for you if you want to work on your short-term or long-term well-being and happiness.  

Our Therapists can help with any issues affecting your quality of life. We also have professionals who specialise in trauma-informed care and LGBTQ+ counselling.  

Some of the issues you can seek help with on our platform are: 

  • Depression 
  • Mood swings 
  • Relationship conflicts 
  • Addictions 
  • Parenting issues 
  • Stress or anxiety 
  • Sleeping problems 

TYHO is the right platform for you if you value privacy, confidentiality, and high-quality care.  

4) Can I stay anonymous?

Yes, you can choose to stay anonymous on TYHO. 

When you sign up, we only ask for a username and email address. The username can be real or a nickname.  

We will ask you to complete the intake form when you book a session. It’s important to be honest about your issues and therapy goals, as these details will help your Therapist develop a personalised therapy plan.  

We will also request that you add the details of an emergency contact person. If your Therapist believes that you or someone else might be in danger, we may reach out to the person listed in the contact details.  

Rest assured, all information and discussions in a therapy session are confidential and encrypted end-to-end.  

Conclusion

Singaporeans choose TYHO for therapy because it’s accessible, high-quality, and personalised.  

At TYHO, you can choose your own Therapist, switch between professionals if needed, book online or in-person sessions, and seek support for a wide range of issues.  

Resources, expert advice, and features like Journal & Notes also give you the added benefit of tracking all your therapy progress in one place.  

We hope this article helped you decide whether TYHO is the right platform for your needs. Now’s the right time to get started if you’ve been considering starting therapy. Visit our website, explore Therapist profiles, and see what feels right for you.  

5 Reasons You Might Need Couples Therapy

Posted on by Prath
  • Published on 29 April 2025

Have you ever looked at your partner and thought, ‘When did we start feeling so distant?’ 

Maybe you’ve always fought but have habitually resolved conflicts before bed. These days, however, you feel intense emotions at least a couple of times every week.  

You’re starting to wonder: 

When are we going to fight today? Can I do something to cut short the argument? How do I control my emotions? Did you accidentally forget to do something? Did your partner forget to inform you about something important? What will trigger the fight?  

The questions are endless. It’s less about the conflicts and more about how you feel. Sometimes, smiling at your partner or asking about their day is hard.  

But here’s the thing: You want change. You wish things were different – easier and more fun.  

Is this your hint for seeking couples therapy? Yes, it could be. Couples therapy is for anyone looking to improve their relationship and feel connected again.  

Read on for five signs you may want to talk to a couples counsellor and how to convince your partner to seek help if they’re unwilling. 

This Article Contains:

5 Reasons You Might Need Couple Therapy

No reason is too big or too small. The only prerequisite to seeking help is that you are in a relationship that’s making you unhappy most of the time.  

Note: For couples therapy to work, you and your partner must be willing to put in the work and energy during and outside sessions. See the ‘What if My Partner Won’t Go to Couples Therapy?‘ section if you’re specifically looking to encourage your partner to seek help. 

Below are some reasons you should talk to a couples counsellor in Singapore.  

1) You’ve Grown Apart

After so long being together, seeing your partner grow and change is natural. However, as people grow, they unintentionally grow apart from each other.  

Distance with a loved one like that can make you feel empty or lonely. Initially, you may focus on other things, like hobbies, friendships, and work.  

Over time, as things slow down or as you retire, you may look at each other and wonder where all those years went.  

How couples therapy helps

During therapy, you and your partner can: 

  • Reflect on how far you’ve come together in the relationship 
  • Identify how your needs and preferences have changed over time 
  • Address and manage emotions that may have caused a rift in the relationship 
  • Develop a strong physical and emotional bond with each other 

A reflective question for you

When was the last time you had a deep conversation with your partner and got to know them better?  

Not about work or kids or housework, but about each other?  

Here are some question ideas: 

  • How do you feel about me now?  
  • What’s the most important aspect for you in our relationship? 
  • How can I make you happy?  
  • How can we work on your emotional intimacy together?  
  • What roles do love and affection play in your life? 

2) You Have Hurtful Arguments

Every couple argues. Arguing or having conflicts is normal. But how you argue could say a lot about your relationship.  

Imagine you’re angry because your partner didn’t spend last weekend with you. When you see them at night, you lash out. Communicating your emotions becomes impossible, and both of you feel hurt and upset before going to sleep.  

When you wake up, you carry on like nothing happened. However, deep down, both of you may have suppressed your emotions, and the hurtful arguments play in your head repeatedly, even when things have returned to normal.  

Husband and wife arguing on the sofa.

How couples therapy helps

Couples counselling in Singapore may teach you: 

  • How to argue in a healthy way, especially without hurting each other 
  • How to resolve conflicts before they blow out of proportion 
  • How to articulate your thoughts and feelings constructively 
  • Activities like ‘Hold Me Tight’ from emotionally focused therapy, to be vulnerable with your partner during arguments and recognise each other’s emotional needs 

A ‘Hold Me Tight’ activity from EFT

The ‘Hold Me Tight’ exercise is used by couples counsellors to help you approach arguments from a place of compassion and softness.  

  • Pick a calm moment: Rather than using this tool during arguments, practice this with your partner well in advance. It’s important to understand how it works before learning to apply it during heated arguments.  
  • Use ‘I’ statements: Share how you feel instead of focusing on your partner. For example, ‘I feel lonely when I don’t get to spend time with you.’ 
  • Listen without interrupting: After you share your feelings, let your partner talk about theirs. Try not to share your thoughts or opinions at this point.  
  • Hold your partner tight: End the conversation by being there for each other in a way that doesn’t feel too intense. For example, you can hug your partner, hold hands, or say something hopeful or reassuring.  

Seeking couples therapy in Singapore can make you better skilled in using such approaches.  

3) You Notice Controlling Behaviours

Control in a relationship can creep in quietly and without your notice. If you’re stuck with a partner who is controlling, it can be hard to identify the signs.  

For example, let’s assume you plan to go out with your friends on a trip this weekend.  

You’ve booked the tickets and the rooms in advance and have also let your partner know where you will be going. However, at the last minute, your partner may say something like, ‘I’ll be so sad without you. Why are you leaving me alone?’ or ‘Can you skip this once and hang out later? I really need you here.’ 

Initially, these dialogues can sound romantic or perhaps even caring. However, as it keeps happening, you may feel uncomfortable and restricted.  

TYHO Therapists can help you become closer to your partner again.

Talk to a couples counsellor

How couples therapy helps

In couples therapy, your counsellor will help you: 

  • Recognise unhealthy patterns of interaction 
  • Rebuild mutual trust, respect, and freedom in the relationship 
  • Set boundaries that you can build and maintain 

Small exercise to identify controlling behaviours

Ask yourself some simple questions: 

Do I feel free to make my own choices in the relationship?  

Who makes the end decisions in all aspects of my life?  

How do I feel when I inform my partner?  

If your answers to the above questions feel complicated or if you’re unable to come up with a straightforward response, couples therapy can help you navigate this relationship. 

4) You or Your Partner has Past Trauma

Post-traumatic stress disorder, or trauma in any form and from any aspect or time in life, does not just ‘go away’.  

Your past trauma can seep into your relationship. The negative patterns you engaged in previously can show up as fear, withdrawal, or lack of trust.  

Trauma can make you feel powerless and unsafe. It can cause extreme reactions to all sorts of situations.  

For example, let’s assume Clay had an abusive relationship with his mother. Due to the trauma, he often feels the need to please others, engages in over-the-top behaviour to satisfy his romantic partner, and hesitates to have constructive conversations to solve conflicts.  

The maladaptive behaviours Clay uses can affect his partner’s emotions and make them feel frustrated or angry.  

How couples therapy helps

Experiencing trauma can have a significant impact on your personality, habits, lifestyle, and love life. If you notice signs of trauma in yourself or your partner, it’s important to talk to a couples counsellor in Singapore. 

A good therapist can help you: 

  • Identify past experiences that may be affecting your current relationship 
  • Identify triggers that may cause intense emotions 
  • Build new and healthy patterns of interactions 
  • Handle conflicts in a constructive way 

Note: Sometimes, talking to a professional individually before seeking couples therapy can also help. If you’d rather have a conversation about your trauma or anxiety separately, our Therapists in Singapore can help you.  

You may also seek both individual and couples counselling simultaneously to experience the maximum benefits.  

5) You’re Considering Divorce

Sometimes, you and your partner may have mixed agendas. While you wish to split up, your partner may hope to save the relationship.  

In such cases, discernment counselling can help you decide the best options that align with both of your needs.  

On the one hand, if you’ve decided to work on the relationship, your counsellor may develop a personalised therapeutic plan to help you.  

On the other hand, if it’s become apparent that you’re going to split, the couples counsellor can ensure that the divorce or split happens in a healthy and safe environment.  

How couples therapy helps

A couple’s counsellor can: 

  • Provide a non-judgmental place to unpack and explore all the issues that may have caused you to consider a split 
  • Explore whether a split is needed and teach you practical ways of expressing your feelings to your partner 
  • Equip you and your partner with tools to save the relationship if that’s the option you’ve selected 

What if My Partner Won’t Go to Couples Therapy?

Are you thinking, ‘I’m willing to try therapy, but what if my partner doesn’t want to?’ 

You’re not alone in this. It puts you in a vulnerable position to show your partner that you want to work on the relationship. Your desire to fix the problems can make it seem like you care more about them than they do. 

However, remind yourself that your partner may hesitate for several other reasons. Perhaps they don’t understand the benefits of therapy, or they believe in common myths about couples counselling.  

Here’s what you can do if your partner is unwilling to try therapy: 

  • Share your feelings and direct the conversation about how couples therapy might benefit the relationship. 
  • Normalise seeking support and share articles or resources about therapy with your partner. 
  • Talk about your previous experience with therapy, or share personal stories of transformation you come across on the internet.  
  • Avoid forcing your partner to talk to a counsellor. Encourage them as much as possible, but acknowledge and accept if they don’t want to seek counselling. 

Consider individual counselling if your partner doesn’t want to try couples therapy. One healthy shift in a relationship can encourage the other person to reflect too.  

Key Takeaways

Relationships are like plants. On the surface, things may look fine, but without regular care, they slowly start to wilt. 

Below are some signs you may need couples therapy: 

  • You’ve grown apart 
  • You have hurtful conversations 
  • You notice controlling behaviours 
  • You or your partner has past trauma 
  • You’re considering a split in the relationship 

Couples therapy in Singapore offers a safe space to reconnect, learn practical tools, and heal together. 

If your partner is hesitant about therapy, consider talking to them about the following: 

  • The benefits of couples counselling 
  • What you hope to achieve through it 
  • The emotional load you’re carrying 
  • Mental health resources that help normalise getting support 

If nothing works, take the first step yourself and talk to a Therapist today. 

Ursula K. Le Guin said it best:  

‘Love doesn’t just sit there, like a stone; it has to be made, like bread; remade all the time, made new.’  

Marriage Counselling in Singapore: Can It Really Save Relationships?

Posted on by Prath
  • Published on 28 April 2025

You’ve heard the news: Many people are in unhappy marriages.  

A survey in Singapore stated that 24% of people seriously considered leaving their spouse. Moreover, 20% of couples experience significant distress in their marriage at any given time.  

And divorce rates? Also increased since 2022. Why are married couples so unhappy? The reasons could range from a lack of support from family to blown-out arguments and losing an emotional bond.  

However, divorce is not necessarily a bad thing. Sometimes, one or both partners have just decided to throw in the towel. But other times, you can save your relationship with marriage counselling in Singapore. 

A ‘perfect marriage’ doesn’t exist. What therapy does is teach you how to live with each other, argue healthily (yes, arguments are inevitable), and make your time together fun again. 

Ahead, we lay out the benefits of talking to a professional and how marriage counselling in Singapore can help save your relationship. 

This Article Contains:

What Is Marriage Counselling?

Remember the scary couches and eerie therapy rooms in movies? We can tell you now that marriage counselling in the real world is nothing like what is depicted in the movies.  

The therapy room is full of real conversations – ones that help you build the foundation of your marriage.  

Marriage counselling in Singapore is based on the premise that building the best relationship with your partner is a good idea.  

But what’s best may not always be easy. Therapy takes serious work to build habits, unlearn how to react to conflicts, and communicate effectively.  

The negative thought and behaviour patterns are often self-reinforcing. Marriage counsellors may unpack these patterns and give you clarity on how to get unstuck.  

Example of unlearning patterns

Imagine you’ve been feeling upset with your partner for a couple of weeks. Nothing much has changed except that you feel increasingly frustrated in the marriage.  

Cycling through the same unhelpful patterns in any relationship can make us feel stuck. Identifying the reason all by ourselves can also be hard.  

For example, let’s say you and your partner have gotten into heated arguments for a few days now. Your partner often leaves the dishes in the sink. You feel neglected and overworked.  

You rely on the same pattern of giving silent treatment or shifting blame to manage your emotions. You might think, ‘If they really cared about me, they’d know to clean the dishes without me having to remind them constantly.’ Your partner might think, ‘I’m exhausted these days. How is it such a big deal to leave the dishes for later?’ 

In this case, you might like things to be cleaner and more organised than your partner. This misalignment can lead to conflict if not handled properly. With more hurtful behaviours, the problem can snowball, and both of you may start to feel resentful. 

Seeking marriage counselling in Singapore can help you unpack this negative cycle. You may learn to identify any underlying emotions that may be causing you frustration. Perhaps you’d felt unloved due to negative childhood experiences. Or maybe your worth at home was constantly attached to your usefulness, leading you to expect the same pattern in your marriage.  

By talking to a marriage therapist, you may learn how to: 

  • Develop new communication strategies 
  • Break the negative cycle of blame and distress 
  • Express your emotions through practical strategies 

How Can Marriage Counselling in Singapore Help Couples?

Are you friends with your partner? The question might sound weird, but often, friendships are the key to making marriages work.  

Marriage counsellors may work with you to identify how to develop ‘likeness’ towards each other. At the end of the long day, when you finally get back home, do you still wish to put effort into: 

  • Talking to your partner about their day? 
  • Listening to your partner’s worries? 
  • Sharing details about your day? 

If yes to the above, we have great news: You can save your relationship by receiving guidance to build on the above questions.  

If not, here’s another question: Do you still wish to become friends with your partner again but are unsure how to proceed? Then, the great news still applies.  

Marriage counsellors in Singapore can help you with the following: 

  • Exploring problems from a fresh perspective and learning how to resolve conflicts 
  • Learning to like each other again  
  • Building trust and communications that may have previously disrupted the quality of your interactions 
  • Deciding to rebuild your marriage and learning to become committed to each other again 
A couple looking happy and smiling at the therapist during a marriage counselling session.

3 Ways to Benefit from Marriage Counselling

A major roadblock to seeking help is when only one partner is eager to work on their marriage. For marriage counselling to work, both partners have to participate proactively. 

Hence, talking to your partner about the benefits of professional support is important.  

Here are some tips to bring up counselling to your partner: 

  • Approach them with a gentle conversation 
  • Start with how you think counselling might help you 
  • Assure them that seeking support does not mean their marriage is failing 
  • Highlight the three key benefits we explore in this section 

1) Restoring Trust

Imagine you accidentally notice your partner texting someone you don’t know. You try to bring this up, but they shrug it off.  

It is exactly at this stage that your suspicions and doubts may creep up. Who were they talking to? Why were they talking for so long? Why won’t they tell you anything?  

You might start second-guessing if your partner really loves you. Infidelity can be hurtful and completely shatter your trust in your loved one.  

Moreover, cheating doesn’t only mean physical. Hiding something or being secretive is an emotional betrayal. During situations like this, it can be hard to tell when the lines were crossed in your marriage and what exactly those were.  

Seeking marriage counselling means that you can: 

  • Restore trust in your partner  
  • Identify what issues were causing you to feel betrayed 
  • Work on emotional or physical infidelity that may have occurred in a marriage 

Through approaches like emotionally focused therapy, your therapist may: 

  • Lay the foundation to build trust (eg teaching how to be vulnerable to each other, equipping you with communication tools, and learning forgiveness) 
  • Develop boundary-setting strategies and maintenance 

TYHO Therapists can help you become closer to your partner again.

Talk to a marriage counsellor

2) Diffusing Arguments

We all have different ways of arguing.  

Some may storm off and rely on the silent treatment, while others may use hurtful words and behaviours. And then there are a few others who are passive-aggressive.  

Sometimes, the arguments may be on the same topic, yet partners may continue to bicker about it over and over again.  

But mind you, an argument in and of itself is not bad. It’s the way couples handle and interact with each other that may make it unhealthy.  

A healthy way of diffusing arguments, however, depends on reflective conversations.  

What’s the first thing you say if you argue? It could be, ‘Why do you always do this? I’m sick of you.’ Or ‘You do this all the time. When will you understand my feelings? Why is everything always about you?’  

These questions are destructive. The essence focuses on your partner, which may cause them to feel hurt and respond back with the same intensity.  

However, marriage therapists may teach you: 

  • How to replace negative dialogues with constructive ones 
  • CBT skills like avoiding ‘you’ sentences (eg ‘You do this’, ‘It’s your problem’) 
  • How to manage cognitive distortions (ie irrational thoughts) that may be affecting your conversation style 

CBT activity to diffuse arguments

In this example, let’s assume Kana has a conflict with her husband Dev.  

The problem:  

Dev invites a group of his friends to have dinner at their house. Due to the last-minute invitation, Dev forgets to inform Kana that she has to cook dinner for 10 people. On the morning of the gathering, Dev tells Kana that she has to cook today.  

Kana’s emotions: 

Kana might feel hurt and used by Dev, not only due to the last-minute notice but also because Dev naturally assumes that Kana will be cooking for 10 people. Kana feels like Dev doesn’t respect her time and energy. Due to this, she may feel hurt, betrayed, upset, angry, or frustrated.  

Kana’s reaction:  

Kana cannot manage the intensity of her emotions and lashes out at Dev. She throws the utensils around the kitchen, struggles to express her feelings, and storms off anyway to make dinner.  

Result:  

Kana and Dev have unresolved emotions and refuse to talk to each other. Over time, the feelings may lead to resentment and a lack of emotional bond.  

The alternative for Dev: 

Marriage therapists may teach Dev to use The ABC Model: Identify A (Event), B (Belief), and C (Consequence) to see how his beliefs affect Kana. 

For example, the event is when Dev invites everyone to the house. His belief could be, ‘Kana takes care of everything when it comes to cooking, so it should be fine.’ The consequence is that Kana feels overwhelmed and angry.  

Using this tool, therapists may provide insight and clarity into how Dev’s beliefs may have started the conflict and provide practical tools to help him fix the problem. 

The alternative for Kana: 

Therapists may teach Kana to process her emotions through cognitive restructuring.  

For example, instead of thinking, ‘Dev doesn’t care about me’, Kana might learn to reframe her thinking with, ‘It’s not that Dev doesn’t care; he didn’t remember to let me know in advance and trusts me to handle the cooking.’ 

3) Improving Love Life

We want you to come up with a response to this question: How exciting has your love life been?  

Is it full of adventures, trying new things, and exploring sexual interests?  

Or is it dull, lacklustre, and boring?  

Suppose your response is the latter; worry not. You are not alone. A study published in the Journal of Sex & Marital Therapy shows that the number one problem for divorce or split is a lack of love or intimacy.  

Years of living with a partner and doing the same things can make sex and love life less enjoyable. After all, where did that spark from the honeymoon phase go? Why don’t you no longer feel the butterflies when you look at your partner?  

Marriage counsellors in Singapore may help you address all your questions about love life. For example, you may learn tools to: 

  • Reignite the spark you may have felt during the honeymoon phase 
  • Identify how changes in your body due to menopause or other medical conditions may affect your sex life 
  • Grow emotionally and physically intimate towards each other 
  • Recognise what actions and behaviours make your partner happy and how to incorporate them into your marriage and vice versa 

Handling issues in your love life alone can be challenging, embarrassing, or scary. However, a good therapist can help you navigate the conversation and make you and your partner comfortable discussing intimate topics.  

A Final Word from Us

Marriage counselling takes work, but it’s worth it.  

Building a strong marriage is like building habits. The more you keep working on the positive patterns, the stronger the foundation becomes. And just like any habit, consistency is key.  

Talking to a TYHO Therapist means that you can learn how to use positive patterns of interaction even when things get hard.  

Marriage therapists can teach you how to: 

  • Restore trust in each other 
  • Diffuse arguments 
  • Improve your love life 

As Dave Meurer says, ‘A great marriage is not when the ‘perfect couple’ comes together. It is when an imperfect couple learns to enjoy their differences.’ 

If you and your partner are ready to talk to an expert marriage counsellor, book a session today.  

7 Ways EAP Supports Employee Wellbeing

Posted on by Prath
  • Published on 25 April 2025

77% of employees struggle with mental health issues due to work-related stress. That’s more than half of the world.  

Research shows time and again that issues like stress, anxiety, and anger have doubled in intensity from after 2020.  

What’s worse, these emotional strains at work are also seeping into other areas of life. Stressed workers are having difficulty maintaining relationships. People who are burned out notice significant physical health issues. 

It’s high time we asked: What are we doing about this? How do we protect employees from stress?  

While the triggers for work stress are undoubtedly complex, they often occur due to organisational, societal, and individual factors.  

This article explores what an EAP is and how it can help employees with work and personal issues.  

This Article Contains:

What is an Employee Assistance Program (EAP)?

An employee assistance program provides subsidies, free counselling sessions, and mental health services to improve employee well-being.  

At TYHO, our EAP services include: 

  • Empathy circles (ie small group discussions or group therapy) 
  • Seminars 
  • Webinars 
  • Hands-on workshops 
  • On-site crisis support 

When an employee is struggling with their mental health, it can affect work performance, team dynamics, and overall revenue.  

But here’s the thing: employees are humans too, and are just as susceptible to psychological distress as anyone else.  

Hence, it is often the companies’ responsibility to ensure that they’re providing timely intervention to protect employee well-being.  

EAP is not only about an individual; it’s about the culture and core values of the organisation.  

How happy do you want your team to be if you run a business? What standards do you hold of them? It goes without saying that if the standards are high, the support might also have to be of high quality.  

Employees receiving group therapy through EAP services to improve employee mental health and well-being.

4 Ways EAP Supports Employees with Work-Related Issues

Work stress can be managed, yes. However, for people who are struggling with it daily, the problem can be huge.  

Imagine waking up every morning exhausted. You look at your screen yet cannot form coherent thoughts. The deadlines for important projects are near, but you’re physically unable to get started.  

That’s how burnout works: It doesn’t allow you to function until you learn how to recover.  

And that’s something Therapists can help with. The impact of counselling increases when the sessions are subsidised and available within a minute.  

EAP services can help you stay afloat at work if you’re an employee. It can help you thrive.  

If you’re a company, you’re investing in employee mental health for double the profit, like improved performance, positive work culture, and even increased revenue.  

So, now the question is: what exactly can EAP help with?  

1) Managing Workplace Stress and Burnout

When employees are stressed, they can’t work at their full potential. However, many may hesitate to seek professional help due to stigma or lack of resources.  

If your company has our EAP services, we make access to high-quality sessions so easy that employees don’t have to think twice before making an appointment.  

TYHO Therapists can address workplace stress by:  

  • Providing tools to identify stress triggers at work 
  • Teaching time management skills  
  • Equipping employees with mindfulness techniques to manage feelings of anxiety 
  • Teaching how to set and maintain boundaries 

2) Resolving Workplace Conflicts

Workplace conflicts are one of the top reasons a team falls apart. Co-workers having a problematic dynamic may lead to: 

  • Delay in deliverables 
  • Reduction in the quality of work 
  • Increase in absenteeism 
  • Mind plays and discrimination 

Here’s an example of a workplace conflict:  

Let’s consider two colleagues called Sara and Max. They work on the same team and often collaborate on multiple projects.  

On the one hand, Sara prefers to be organised about her work and has everything planned ahead of time. On the other hand, Max prefers to work whenever they have a boost of motivation.  

Over time, Sara starts to feel annoyed and frustrated with Max due to the delay in collaboration. Sara’s constant reminders make Max feel like they’re being micromanaged.  

As the tension between the two grows, Sara and Max begin to argue, stop communicating with each other, and escalate the problem to HR. 

Most of us have experienced something like this during work, haven’t we? However, as people who are already busy with work, we may not have the time to resolve the conflict. 

HR can contact their EAP provider and book an empathy circle or on-site support when they notice conflicts such as the above. The immediate and proactive response to the problem makes employees feel supported and cared for.  

TYHO Therapists can help you manage work-related and personal issues.

Book an EAP demo

3) Promoting Work-Life Balance

When do you log out of work? Do you even have the energy to do things after you log out? 

Most of us struggle to manage work and our personal lives. We wake up, work, eat, and go back to sleep.  

Amidst this grind, it’s hard to form an identity for ourselves. It’s hard to maintain hobbies or relationships with people outside of work.  

At times, employees may not even realise that this lack of balance is a problem. As they continue to live this way, burnout or stress may creep up slowly and steadily in a few years.  

Instead of waiting for things to get worse, seeking an EAP intervention can help prevent major issues.  

During EAP sessions, Therapists at TYHO may help employees: 

  • Identify why they’re feeling stressed and provide practical self-care tools to protect their mental health 
  • Realise what habits and behaviours are serving them positively and equip them with tools to maintain the positive habits 
  • Regain interest and passion in diverse activities 

As employees live a rich life outside of work, their performance at work may also improve in unexpected ways. Because when people feel better, they work better.  

4) Improving Job Performance

Employee assistance programs are a great way to improve job performance and productivity.  

For example, let’s consider Anne, who lacks a career goal or purpose. Her work drags on throughout the day, but nothing gives her satisfaction. 

Interestingly, Anne also receives a yearly bonus, but her state of mind remains the same. She dreads going to work and leaves the office feeling empty and unfulfilled. 

In this case, let’s assume the company is doing everything right. Anne receives a yearly bonus, a good salary, a great work team and culture, and exciting projects. But how did everything go wrong?  

Sometimes, a lack of direction in a career can severely affect an employee’s well-being and performance at work. A company can’t do much about this directly. But investing in an EAP service provides immense space for employees to set professional goals, regain their passion for work, and improve their performance.  

In fact, research shows that EAPs increase staff performance by up to 25%. It’s a foolproof solution.  

Employee working productively in the office after receiving support from EAP services.

3 Ways EAP Supports Employees with Personal Issues

Not everyone can effectively manage work, family, relationships, and personal lives. Issues from all sides can overwhelm and cause stress and anxiety.  

Moreover, all aspects of our lives are interconnected. Issues at work can affect relationships. Conflicts with family can result in absenteeism at work. The pressure to perform can lead to poor physical health. Nothing exists in isolation. 

Hence, seeking EAP services means that employees can also work on their personal issues. Let’s look at the 3 ways EAP improves personal mental health.  

1) Mental Health Support

Issues such as social anxiety, depression, or mood swings can affect an employee’s work performance.  

If someone is socially anxious, they may avoid using opportunities like public speaking that could potentially improve their career trajectory. 

Similarly, a person who is depressed may find it hard to do any tasks outside of the ones they were assigned. In such cases, the person may avoid taking proactive steps or initiatives at work.  

TYHO Therapists can equip employees with tools to: 

  • Manage their emotions 
  • Build confidence and motivation 
  • Avoid procrastination at work or in personal life 
  • Reduce symptoms of anxiety 
  • Improve a person’s thinking patterns 

2) Relationship & Marriage Counselling

A person struggling with relationship issues may struggle to excel at work. Couples counselling is also a part of the EAP service that TYHO offers.  

Therapists can help employees: 

  • Improve communication and emotional bond 
  • Resolve conflicts around finances or work-life balance 
  • Navigate new changes (eg moving in together) 
  • Regain their initial spark and affection towards each other 

As employees improve their relationships, their moods may inevitably change, leading to better engagement and performance at work.  

An employee seeking couples therapy through EAP services to improve mental health and relationships.

3) Family Counselling

Like how relationship and personal issues affect work, so does family conflict. 

For employees living with their family members, learning how to set boundaries, be assertive, and balance their time becomes all the more important.  

For example, imagine you’re working remotely from your house. You have busy work days, but since you’re physically present at home, your parents expect you to spend more time with them.  

This expectation may make you feel like your family does not take your work seriously. How do you handle such conflicts?  

Talking to a family Therapist means that you can learn how to: 

  • Communicate effectively with your parents 
  • Draw clear work and family boundaries 
  • Navigate interpersonal conflicts 
  • Better understand and cater to your and your family’s needs 

How to Encourage Employees to Use the EAP

Employees can have the best work environment in place if only they know how to use the resources available.  

You can encourage your colleagues or employees to use EAP in many ways. Below are some ideas: 

  • Talk about it often: Mention EAP during work hours and share your experience of talking to a Therapist if you are comfortable doing so. Repeatedly talking about EAP can help reduce stigma and normalise the need for seeking professional help. 
  • Keep it visible: Share the EAP collaterals, presentations, and resources as often as possible. TYHO regularly sends a newsletter about work stress and workplace mental health. You can subscribe to the newsletter and forward it to your team as and when you receive it.  
  • Reassure employees about confidentiality: Most employees hesitate to seek help through the company due to questions about confidentiality. At TYHO, all sessions are encrypted end-to-end, and no one, including our admin and HR of companies, is aware of the discussions that take place during a counselling session. Make it clear to employees that no personal information is shared with anyone.  
  • Show proof of benefits: At TYHO, HR can access an employee insights dashboard to view how many employees have booked therapy sessions, what issues they seek help with, and so on. The session usage is a great way to understand how employees find our EAP beneficial. If you are part of the HR team, you can share the statistics and data with your team to reinforce the benefits of EAP services.  

Key Takeaways

  • EAP services are essential to build a happy and productive work environment. 
  • Talk Your Heart Out provides multiple EAP services, such as talk therapy, group therapy, workshops, seminars, and on-site crisis support.  
  • EAP services can help employees with work-related issues such as stress, burnout, procrastination, lack of work-life balance, and poor job performance. 
  • EAP can also address personal issues like anxiety, depression, and interpersonal conflicts with partners, friends, or family members.  
  • Companies and individuals can encourage employees to use EAP by discussing it, sharing the benefits, showing proof of the results, and reassuring employees about confidentiality.  

Book a demo on our platform if you would like to invest in an EAP service for your company.  

If your company doesn’t provide an EAP service, take the first step today and talk to one of our expert TYHO Therapists.  

How Do Therapists in Singapore Help with Anger Management?

Posted on by Prath
  • Published on 25 April 2025

‘I’m seeing red.’ ‘This is making my blood boil.’ Are you familiar with these idioms? We use them to describe uncontrollable anger; often, it doesn’t paint a nice picture.  

The surprising aspect of anger is that it’s an essential part of the human experience. We need to feel anger to protect ourselves from injustice.  

However, despite anger being such a natural emotion, many struggle with managing it. Imagine feeling so much anger that you want to break furniture. The second we blow up instead of expressing our emotions constructively, it may become unhealthy.  

Therapists in Singapore are trained for exactly this purpose. During sessions, you can learn constructive ways to process your emotions.  

In this article, we’ll break down the symptoms of unhealthy anger and share the 2 techniques therapists may use to manage anger issues. 

This Article Contains:

12 Symptoms of Unhealthy Anger in Adults

Ultimately, if anger is not positively serving you, it can be defined as ‘unhealthy.’ To understand this better, here’s an example: 

Let’s imagine that you snapped at your partner because they weren’t listening to you. At that moment, you may justify your anger. And the justification could be your immediate response because someone not listening to you can make you feel unloved. 

But later, you feel ashamed and upset when you replay the conversation in your head. Perhaps you’d said some hurtful words. Maybe you stormed away or slammed the door. All these reactions you have to anger can affect your relationship.  

When the anger worsens the situation, that’s when it can be considered unhealthy.  

Although the DSM does not include a criterion to diagnose problematic anger, below are some unhealthy symptoms that may cause you distress: 

  1. Feeling anger constantly for more than a few weeks 
  2. Being very quick to experience anger and to act on it 
  3. Struggling to control anger for a long time after it occurs 
  4. Difficulty having a calm and healthy argument with others 
  5. Difficulties expressing your anger in an articulate way 
  6. The ability to function healthily on a daily basis is disrupted by anger 
  7. Problems in school, work, or romantic relationships due to anger 
  8. Relying on drugs or alcohol to manage anger 
  9. Engaging in self-harming behaviour due to uncontrollable anger 
  10. Engaging in violent behaviours due to anger 
  11. Being antisocial or aggressive 
  12. Having narcissistic tendencies due to unprocessed emotions 
A person uses tools taught by therapist to manage anger.

What Approaches Do Therapists in Singapore Use?

Therapists in Singapore may use several techniques to help you: 

  • Process anger in a healthy way 
  • Understand the triggers and root causes of your anger 
  • Address any underlying issues that may be worsening your anger 

Below are some of the common types of approaches.  

1) Cognitive Behavioural Therapy (CBT)

CBT is used to address negative thoughts and behavioural patterns.  

For example, imagine you are angry at your friend for being late for a hangout event. Your first automatic thought would be, ‘I hate that she’s late. How could she be so irresponsible?’  

Your frustration may lead to automatic behaviours such as ignoring your friend’s phone call, leaving the place without explanation or checking with them, or having a heated argument.  

However, your therapist may teach you how to unpack these emotions during sessions. CBT can also equip you with tools to express anger and avoid automatic negative thoughts.  

Talking to a Therapist about anger can help you take more control of the situation.  

2) Dialectical Behavioural Therapy (DBT)

Therapists in Singapore who use DBT may focus on 3 core aspects: 

  • Emotional regulation 
  • Distress tolerance 
  • Mindfulness 

DBT is a practical approach that gives you step-by-step instructions to control your anger.  

For example, a DBT tool that therapists may use is cost-benefit analysis. Listing the costs and benefits of a particular behaviour can encourage you to change the habit.  

On the one hand, if the first behavioural response you have to anger is breaking whatever is in front of you, the cost is harm to yourself, and there is no benefit.  

On the other hand, if your first reaction is screaming into a pillow, there is no cost, but the benefit is releasing your pent-up emotions.  

Using structured dialogue exchange, therapists may help you see more clearly the things you’d previously overlooked.  

TYHO Therapists can help you manage, reduce, and control unhealthy anger.

Find a therapist today

2 Tools Therapists Use to Address Anger

Therapists in Singapore may use various tools to help you identify, express, and manage anger.  

The type of therapy and tool a professional uses depends on many factors. Some of these include the following: 

  • The intensity of your anger 
  • The damage that anger is causing you in all aspects of your life 
  • The negative effects of anger on your relationships and work 
  • Your needs and preferences 

Let’s look at the 3 most common therapeutic tools below.  

1) Norman Cotterell’s 7 Steps for Anger

Norman Cotterell is a clinician who has developed 7 steps for effective anger management.  

Before the stages, the therapist may ‘prepare’ the client, also known as the cost-benefit analysis we explored earlier.  

Doing the cost-benefit analysis can help set the context. The Singaporean therapist may ask you to: 

  • Write down ways to manage anger that you think are admirable 
  • Weigh the cost and benefit of your response to anger 
  • Rate the costs and benefits of your selected behaviours 

At this point, you may add up the points for both the costs and benefits and analyse which behaviour positively serves you.  

The following 7 steps are: 

a) ‘Should’ rules

Anger usually surfaces when our ‘should’ rule is broken. For example, ‘They should have informed me,’ ‘He should pay attention,’ ‘She should be honest.’  

The therapist in Singapore may help you identify your ‘shoulds’ in this stage and help you accept what’s happened instead of trying to resist it.  

b) Emotions about broken rules

In the second step, the therapist may explore your emotions when your ‘should’ rules are broken.  

Do you feel emotional, betrayed, hurt, or sad? The underlying emotions of anger may hint at the root cause.  

c) Hot thoughts

In the third step, the therapist may teach you to identify thoughts that are too reactive or intense, also called ‘hot thoughts’.  

For example, imagine your friend accidentally breaking your favourite cup. Therapists in Singapore may help you replace hot thoughts like, ‘They’re an idiot,’ with more reflective ones like, ‘They made a genuine mistake.’ 

d) Anger

The fourth step of this technique involves anger as the primary emotion. Your therapist may use breathing exercises, mindfulness tools, or relaxation practices to help you manage your emotions.  

During sessions, the therapist may also guide you to use anger to help you identify or realise your values and principles.  

A person using mindfulness tools learnt from a therapist in Singapore to control anger.

e) Moral disengagement

During this stage, you may learn to disengage with negative thoughts and beliefs and replace them with rational ones.  

For example, imagine you have a heated argument with your sibling and say, ‘He started it. It’s his fault.’  

Your therapist may explore why you’re thinking this way and encourage you to assess the pros and cons of the assumption you’d come up with.  

f) Aggression

The 6th step involves exploring aggressive behaviours that stem from anger.  

For example, your therapist in Singapore may ask you to: 

  • Empathise with the people who caused your anger 
  • Reflect on why the person may have acted a particular way 
  • Step into the shoes of other people around you to shift perspectives 

The tools a therapist may use may also teach you how to communicate your feelings constructively.  

g) Outcome

In the final stage, therapists may work with you to: 

  • Reduce underlying feelings like guilt or shame 
  • Gain a proper closure after experiencing an explosive emotion 
  • Learn how to identify any triggers that may come up in the future 

Note that the stages are not linear and may be explored to suit your needs best.  

Tip: If you’re experiencing intense anger, have an honest talk with your Therapist and understand how they can help you manage it. It’s often hard to seek help when it feels like we’re at the centre of a problem. If you feel that way, it’s best to reach out to a loved one and ask them for help booking a session with a therapist in Singapore.  

2) STOP Skill

The STOP skill follows this sequence: Stop, Take a step back, Observe, and Proceed mindfully.  

a) Stop

The therapist may give you cards with a few words written. For this exercise, one of the words may be ‘STOP’. 

Whenever you feel intense anger bubbling in your stomach, the therapist may urge you to look at the card. 

The STOP card is a reminder to stop – don’t react, don’t move, don’t think. Freezing in an intense moment of outburst can help you regain control of your emotions.  

b) Take a step back

The therapist may teach you skills to take a step back after stopping. Some of the examples include: 

  • Walk away from the situation 
  • Take a cold bath 
  • Take deep breaths 
  • Eat delicious food 

Any behaviour that can help you snap out of the emotions is good to engage in at this point.  

c) Observe

At this stage, your therapist may teach you to observe your feelings, surroundings, inner world, and external world.  

For example: 

  • Listen to the sounds in your room 
  • Find all objects that are circles  
  • Identify 3 things that are yellow 
  • If you’re angry with someone, imagine them standing in your room 

This exercise helps you challenge yourself and face your negative beliefs.  

d) Proceed mindfully

In the final step, the therapist may teach you ways to handle the situation mindfully.  

For example, you may explore questions such as: 

  • What is the best way to move forward? 
  • What thoughts can I form on this situation or person? 
  • What are the ideal behaviours to engage in right now?  
  • If I face the person again, what will I say?  
  • What choice may make this situation better or worse?  

Your therapist may use structured dialogue exchange to challenge your thought process. If at any time you feel uncomfortable, you should let your therapist know.  

Dealing with anger can be hard, as it involves constant self-reflection and self-care. Hence, your therapist also understands the difficulty of this process. Having an honest conversation can ensure that you’re heading in the right direction at the right pace.  

Conclusion

Anger is a normal emotion. But it can affect your life negatively if blown out of proportion.  

Therapists in Singapore may use approaches such as CBT and DBT to help reduce symptoms of problematic anger. Both tools are practical and involve several exercises you can practice, even outside therapy sessions.  

Intense anger can lead to other issues like generalised anxiety, distress, and fatigue.  

That’s why it’s important to talk to a Therapist before the symptoms worsen. If you are ready to get started, find a TYHO Therapist here.  

Burnout & Workplace Stress Management Strategies for Employees & Leaders

Posted on by Prath
  • Published on 25 April 2025

Burnout is more than just feeling exhausted after a long day at work. It’s a state of chronic physical and mental exhaustion, often accompanied by feelings of apathy, cynicism, and detachment from the job.  

Today, burnout is no longer a buzzword – it’s an everyday reality for many.  

A 2015 survey found that a whopping 77% of respondents experienced burnout at their current job. 

Being a systemic issue, the impact of burnout doesn’t stop at the individual level. It can quietly erode team morale, reduce overall employee productivity, increase absenteeism, and ultimately drive high-performing employees out of the workplace. 

But the good news is that burnout is preventable and manageable when both leaders and employees come together to take proactive steps.  

In this blog, we explore practical steps to spot the signs of burnout and work-related stress early on, understand what causes them, and take meaningful action to prioritise employee mental health in the workplace. 

This Article Contains:

Understanding Burnout

The World Health Organisation (WHO) classifies burnout as an ‘occupational phenomenon’. It’s a systemic issue, one that stems from prolonged work stress and toxic work environments that haven’t been successfully managed. 

Burnout is particularly challenging because it creeps in gradually and often goes unnoticed. You may initially feel a bit off – a little tired, less enthusiastic – but over time, without active intervention, it can start to affect all areas of your life.  

Because burnout stems from organisational conditions, it requires systemic awareness and joint effort to address it. 

In the sections below, we take a look at common signs of employee burnout and also explore the root causes behind burnout. 

Spotting the Red Flags: Signs of Employee Burnout

As we saw in the previous section, burnout rarely makes itself seen quickly. However, the earlier it’s recognised, the easier it is to address. 

Here are some common causes of job burnout: 

  • Chronic fatigue and low energy levels that don’t improve with time or rest 
  • Emotional detachment or apathy, especially towards work 
  • Reduced concentration, motivation and productivity 
  • Increased absenteeism or presenteeism (showing up to work but being unable to function) 
  • Irritability, mood swings and emotional numbness 
  • Physical symptoms such as headaches, disrupted sleep and gastrointestinal issues 

Exploring the Why: 7 Causes of Job Burnout

Burnout results from persistent stressors in the workplace that slowly wear down an individual’s sense of motivation, job satisfaction, purpose and overall mental and physical well-being. 

While the exact causes of job burnout may differ based on various factors, the following are some that show up across industries, job roles and countries: 

Employee Assistance Programs can help build a positive work environment.

Book an EAP demo

1) Lack of control

When employees have little say over their tasks, schedules, or workload, it can create a sense of powerlessness.  

Without necessary autonomy, employees may start feeling like cogs in a machine, becoming disengaged, dissatisfied and feeling undervalued. 

2) Unclear job expectations or shifting priorities

Ambiguity in job roles and responsibilities, lack of process or frequent changes without proper communication may lead to disconnection, frustration, anxiety and eventual burnout.  

3) Toxic workplace culture or poor leadership

A work culture that fosters fear, blame, favouritism, or unhealthy competition can quickly become mentally and emotionally draining.  

Leadership that lacks empathy and fails to create psychologically safe work environments may push employees towards workplace stress and burnout, making them feel unsupported and expendable. 

4) Mismatch in values or company mission

When an employee’s personal values and ethics are at odds with a company’s mission, direction, practices or culture, it creates internal conflict. 

Over time, this kind of dissonance can lead to reduced motivation and eventual burnout. 

5) Lack of recognition or reward

Feeling undervalued, whether in terms of compensation, recognition or growth opportunities, is a significant contributor to workplace stress and burnout. 

6) Poor work-life balance

Long hours, having to work during weekends, blurred boundaries (especially common in remote or hybrid work setups) and ‘always-on’ culture prevent proper balance between professional and work lives. 

When work keeps running over and personal time is constantly interrupted, burnout becomes inevitable. 

7) Continuous high demands with low support

When workloads run high without adequate resources, processes, staffing or time, employees may be left overwhelmed, anxious and depleted. 

A corporate employee dealing with workplace exhaustion.

6 Strategies for Employees – Managing Workplace Stress & Recovering from Burnout

Managing the numerous physical and mental effects of burnout can be challenging, especially if you don’t have the luxury of taking mental health breaks or quitting your job. 

If you’re a working adult wondering how to recover from burnout, remember that you’re not alone and that help is just a click away. With the right organisational support, professional strategies and self-care habits, it’s possible to regain balance, rebuild resilience and create a healthier work environment. 

Below are some practical strategies to deal with workplace stress and burnout: 

1) Time-Blocking or Prioritisation Tools

When everything is ‘urgent’, the end result is often minimal productivity and maximum overwhelm.  

Time-blocking is a useful tool that can help you structure your workday with intention, dedicating specific time slots to different tasks, including breaks, and planning them based on priority. 

Other prioritisation tools such as the Eisenhower Matrix and planning apps can help you distinguish between what’s truly important vs what can wait. 

2) Setting Clear Work-Life Boundaries

Switching off from work is easier said than done, especially in remote or hybrid work environments. Even those who work in-person roles can often find themselves staying back late to meet deadlines – and when these instances start increasing in frequency, it can lead to blurred work-life boundaries, increased workplace stress and burnout. 

Make it a point to set hard stops to your workday to protect your personal time. If this feels impossible to do right off the bat, try this: 

Tip 

Start by logging off 15-30 minutes earlier each day. So, if you usually work late till 10 PM, log off at 9:30 PM the first few days, 9:00 PM for the next few days and so on, until closing your laptop when working hours end feels doable. 

Other strategies to improve work-life balance are: 

  • Turn off notifications after hours 
  • Avoid installing work apps like Outlook, Teams or Slack on your mobile phone 
  • Avoid checking emails after working hours 

3) Taking Micro-breaks During the Day

More often than not, regular micro-breaks make a bigger difference than a whole week off work.  

Take short pauses to stretch, grab a glass of water, have a cup of coffee, or just step away from your screen. These small but intentional acts can help reset your nervous system, preventing work stress from turning into burnout. 

Tip 

Set hourly reminders on your mobile or download a dedicated app to make taking breaks easier. 

4) Mindfulness and Grounding Techniques

Simple breathing exercises, quick body scans and short meditation sessions throughout the day can help anchor you to the present and reduce mental clutter.

If it feels hard to practise them during the workday, set aside a dedicated time slot after work to unplug and transition out of ‘work mode’. 

5) Creating a Healthy Routine

Adequate rest, movement, hydration and nutrition all play a vital role in building resilience against work stress and burnout.  

Try to create an easy-to-follow routine with small habits that put your health first, such as: 

  • Morning stretches, a quick home workout or a short walk 
  • Post-lunch walks for some fresh air and movement 
  • Nourishing and balanced meals thrice a day 
  • At least seven to eight hours of sleep per day 

6) Seeking Mental Health Support

If work stress persists and seems to start snowballing into burnout, it may be a good time to speak to a mental health professional. 

Therapy offers a safe, confidential and nurturing space to unpack experiences, explore underlying causes and develop personalised coping strategies to support your healing journey. 

These days, many employers offer Employee Assistance Programmes (EAPs), which are employer-sponsored corporate mental health support services. If your workplace offers an EAP, exploring therapy and workplace mental health initiatives proactively can be a great choice. 

4 Strategies for Leaders – How Employers Can Reduce Burnout

Sustainable burnout prevention needs to begin at the top. Leaders, decision-makers and managers have the power to create environments where employee mental health is prioritised, and burnout is no longer seen as a badge of honour or an inevitable, normalised part of the job. 

The right leadership puts employee mental health first through preventive mechanisms and mental health support initiatives. Additionally, employers should also look out for the warning signs of a stressed-out team and take proactive steps to address them before they escalate into burnout. 

In this section, we explore how employers can reduce burnout through actionable strategies and initiatives. 

1) Foster a Healthy Work Culture

A healthy work culture is built over time through intentional efforts of the leadership.  

When openness, respect and empathy are part of the day-to-day environment and workflows are driven by set processes, clear expectations, doable timelines and proper work-life boundaries, employees are more likely to feel psychologically safe and supported. 

If you’re an employer or leader, here are some ways in which you can ensure a healthy work culture: 

  • Encourage honest conversations around workloads, timelines, work stress and mental health 
  • Normalise asking for help and vocalising professional boundaries 
  • Recognise the importance of regular, uninterrupted breaks during the workday 
  • Define roles and responsibilities clearly 
  • Promote realistic workloads, expectations and deadlines 
  • Schedule regular mental health check-ins with employees 
  • Encourage employees to log out on time  
  • Conduct team bonding activities and other fun activities regularly 

2) Offer Flexible Work Arrangements

When employees have some control over how, when and where they work, stress levels drop and satisfaction and employee morale often rise. 

The following are some flexible work options that can help improve employee mental health: 

  • Remote or hybrid work models 
  • Compressed work hours 
  • Flexible start and end times 

3) Establish Mental Health Leave Policies

Mental health leaves can be both proactive and reactive. A good leader always encourages employees to take time off before things reach the stage of burnout.  

Having clear, compassionate mental health leave policies can make all the difference in your organisation’s employee mental health scenario. This includes outlining: 

  • How employees can request mental health leave for burnout (try to make the process as easy and accessible as possible) 
  • How long can they take a break for 
  • What kind of support is available during their absence 
  • How their return to work will be managed 

Having a robust mental health leave policy shows employees that their mental health is valuable to the company, thus boosting employee morale and loyalty. 

Mental wellness seminars as part of EAP can ensure workplace burnout prevention.

4) Provide Employee Assistance Programs (EAPs)

EAPs are confidential mental health support services that are designed to help employees navigate personal or work-related mental health challenges, including stress, anxiety, self-esteem issues and burnout. 

At Talk Your Heart Out (TYHO), we offer the following services as part of our EAP: 

  • Talk therapy: One-on-one personal talk therapy sessions with an expert Therapist. 
  • Empathy circles: Small group discussions facilitated by a TYHO Therapist. 
  • Wellness seminars: Interactive learning sessions on key mental health issues. 
  • Onsite support: In-person mental health support, including talk therapy and crisis support. 
  • Workshops: Two-day skill-building sessions that equip employees with practical mental health tools. 

Conclusion

Workplace stress and burnout may be on the rise, but so are awareness and empathy. 

With the right tools and organisational support, employees and leaders can create a work environment that prioritises mental health and promotes proactive care. 

If you’re an employee facing burnout or an employer looking to improve your team’s mental health, explore TYHO’s EAP services today. 

Remember that a people-first work culture lays the foundation for improved employee well-being, better productivity and an organisation’s ultimate success. 

3 Techniques Therapists Use to Support Habit Building and Behavioural Change

Posted on by Prath
  • Published on 24 April 2025

Habits hold immense power. 

Imagine waking up every morning at the same time and training your brain to think and act positively. Doing this builds strong neural connections. By maintaining a habit, you’re teaching your brain to become mentally resilient.  

That being said, building habits is hard. More so for people who already struggle with mental health issues.  

If you’re depressed, getting out of bed can be a major task altogether. Brushing your teeth becomes strenuous. What were once basic human needs may now seem distant and taxing.  

“My brain and my heart are really important to me. I don’t know why I wouldn’t seek help to have those things be as healthy as my teeth.” 

 – Kerry Washington 

If you relate, we have some good news: Therapists in Singapore can teach you how to build habits.  

In fact, people from all walks of life with healthy or distressed mental health can reach out to professionals for personal development.  

Just like we exercise to build muscles, we need to build our ‘mental muscles’ to protect our emotional well-being. In this article, we explore the science of how habits work, the techniques used by therapists, and how to start new habits.  

This Article Contains:

Science of How Habits Work

In a book called Atomic Habits, James Clear explains that all habits follow this order: cue, craving, response, and reward.  

  • The cue: The first step triggers your brain to engage in a behaviour. Identifying a cue means that we will eventually get a reward, and our brains love receiving rewards. Once we interpret the cue, we form thoughts and feelings that trigger cravings.  
  • Craving: The second step is the motivation behind every habit. We feel the urge to build a habit only because we crave change. However, our craving is directly attached to the result a habit might deliver rather than the habit itself. For example, we crave the desired body weight, not the process of exercising, dieting and maintaining a healthy lifestyle that might lead to weight loss.  
  • Response: Our response, when performed regularly, becomes a habit. A habit can be in the form of a thought or behaviour.  
  • Rewards: The last step is the end of every habit.  

Think of it this way: The cue is looking at a fit body (ie reward), the craving is desiring the fit body for ourselves, and the response is our attempt to obtain the reward.  

Now that we know the science of habits, how do we change them?  

A person uses tools taught by therapist to manage anger.

Behavior Change

A change in behaviour implies a change in identity. We start a habit because of the need to find joy, but as a regular practice, the habit becomes a trait of our personality.  

For example: 

  • If you’re motivated to start reading books, it’s because you want to ‘become’ a reader 
  • If you start running, you want to identify yourself as a ‘runner’  

Learning these habits means that they become a reliable solution to: 

  • Make positive changes in your personal, work, and relationships 
  • Develop healthy ways of thinking and reasoning 

In fact, conditions like social anxiety are made up of worries. From a mechanistic perspective, these thought patterns are learned and reinforced throughout life. 

Therefore, to counteract these habits, Therapists may use an alternative ‘habit-building’ tool like mindfulness to bring awareness to your cognitions and actively change them.  

Treating Anxiety Like a Habit: A Case Study

A case study was conducted in 2021 with a 40-year-old male with several physical and mental health issues. The participant also had panic disorder and generalised anxiety disorder (GAD).  

Let’s call the participant ‘A’. In the first clinic visit, researchers used the trigger-behaviour-reward model to address A’s anxiety.  

A was asked to map out habit loops based on the model in a week. After mapping out the details, A came to identify that he tends to stress eat as a habit whenever he feels anxious.  

As he became more aware of this habit formation, A started replacing stress eating with mindfulness techniques taught by the researchers.  

Over the next year, A’s anxiety returned to normal, he lost significant weight that was causing blood pressure issues, and he resumed living a normal and functional life.  

3 Techniques Used by Therapists

Therapists in Singapore may use many tools and exercises to facilitate habit formation.  

These techniques can help: 

  • Reduce mood swings 
  • Overcome emotions like shame and guilt 
  • Build confidence and happiness 
  • Reduce symptoms of distress 

Below are the 3 most effective techniques used by Therapists for positive therapy outcomes.  

TYHO Therapists can help you build positive habits.

Find a therapist today

1) Miracle Question

Miracle questions have the power for the Therapist to explore your inner world and find solutions to your problems.  

Therapists may ask you to imagine what an alternative reality could look like.  

For example, what does your ideal relationship look like? Which place of residence would keep you happy and safe for a long time?  

Your alternate reality is imagined to be better, ideal, and with minimal or no problems.  

During therapy sessions, your Therapist may: 

  • Negotiate and engage in back-and-forth dialogue to discover your hidden needs and desires 
  • Help you make sense of your alternate reality – is it coming from a place of wanting to please others, or do you truly desire it?  
  • Use insights to bring forth your ideas and goals in life 
  • Use explorative and introspective questions to introduce growth into the conversation 

As the Therapist challenges you to broaden your perspective, you may become more engaged in the therapy process. Your proactive involvement will result in valuable insights into building an ideal lifestyle.  

An Example of a Miracle Question

Miracle questions are used for individual, family, or couples therapy. The questions are also modified based on the type of approach used and the problems presented.  

Below is an example of the beginning stages of miracle questioning: 

‘This may sound strange to you, but imagine going to bed and sleeping at your usual time.  

When you wake up, suddenly, miraculously, your life has completely changed. Something exciting has happened.  

The problem you visited me with today does not exist anymore. You are happy, confident, healthy, and doing well in life.  

With this picture in mind, tell me, what difference would you first notice about yourself in this new life?’ 

2) If–Then Plans

In talk therapy, if-then planning can help you identify problematic situations and learn new behaviours to overcome them.  

If-then plans are helpful to build positive habits that you’ve already learnt in therapy. The technique can also be used for any other habits you want to form, like journaling, learning music, or painting.  

For example, in the context of learning therapeutic skills, imagine your Therapist in Singapore taught you a new tool to improve your sleeping habits.  

The professional has also assigned this technique as therapy homework that you may need to do between sessions. In this case, a relevant if-then plan might be, ‘If it’s after 5 pm, then I will only have water instead of coffee.’ 

The implementation of if-then plans specifies what habit to stick to during a particular situation.  

Examples of If-Then Plans

You may work with your Therapist to: 

  • First, identify what problems you want to solve in your life 
  • Second, come up with alternative habits that may help break unhealthy patterns 
  • Third, develop an if-then plan to build the new habit 

Below are some examples of if-then plans:  

  • If your goal is to avoid procrastination, you may say, ‘If it’s after 10 am, then I will not use any social media apps.’ 
  • If your goal is to improve your relationship, you might say, ‘If it’s a break time at work, then I will talk to a friend or check in with my family member.’ 

3) Motivational Interviewing (MI)

Many TYHO Therapists in Singapore are trained in motivational interviewing.  

During sessions, Therapists may ask constructive and motivational questions to elicit your desire for change.  

The key qualities of MI include the following: 

  • A facilitating style of communication in sessions that involves good listening and directing by the Therapists to help the client achieve the desired results 
  • An empowering dialogue exchange tool where therapists provide an objective outline of a person’s problems and capacities for change 
  • A restful and curious way of guiding clients to embrace their autonomy and the natural process of habit-building 

Examples of Motivational Interviewing

Questions focused on a client’s desire to change may include words like want, wish, or hope.  

For example:  

  • What changes do you hope to see in your behaviour? 
  • How do you want your ideal life to look?  
  • What is one thing that you wish were different in your life right now?  

Therapists may ask questions focused on ability as well. These questions may include elements like what the client can do or assess their capabilities for change.  

For example: 

  • If you want to start dating, how would you approach people?  
  • What would you change if I asked you to change one thing about your life right now?  
  • On a scale of 1 to 10, how confident are you in making that change?  

MI questions may also involve prompts. Therapists may focus on exploring the reasons that a client wants to change, even if they feel unprepared for it.  

For example:  

  • Why would you like to start dating? 
  • What compels you to change your life?  
  • What are the three best reasons for you to study this degree?  

Key Takeaways

  • The more you repeat a behaviour, the more you reinforce new patterns in your life. 
  • Building new habits includes cues, cravings, responses, and rewards. The process of truly changing your life begins with the awareness of the cue and the reward.  
  • Therapists use scientific tools like miracle questions, if-then plans, and motivational interviewing to elicit positive changes in your thinking and behaviour.  
  • Therapy can help not only with mental health issues but also if you want to improve your lifestyle, habits, and growth.  

At TYHO, we have a diverse pool of Therapists if you are ready to start the journey of change!  

4 Best Couples Therapy Types and Techniques

Posted on by Prath
  • Published on 24 April 2025

Are you happy in your relationship? Do you feel seen, heard, and understood by your partner?  

If yes, you may be in a healthy relationship. If not, your relationship may be healthy, but it may still cause significant emotional distress.  

Research shows that couples’ conflicts are directly correlated to anxiety, depression, and stress.  

But what do your quarrels in the room have to do with mental health issues? A lot. Issues you have with your partner do not exist in isolation.  

For example, if you have a big fight about who washes dishes daily, that frustration may seep into your work, family dynamics, and how you interact with your friends. Hence, it’s no wonder that couples counselling has become increasingly popular.  

In this article, we put on our research hats to show you the 4 types of couples therapy and 4 different techniques used in sessions.  

This Article Contains:

What Is Couples Counselling?

Couples counselling in Singapore is a type of psychotherapy used for: 

  • Couples in a relationship 
  • Individuals looking to enter a new relationship 
  • Couples looking to navigate new chapters in their life (eg moving in together) 
  • Couples hoping to solve family problems or personal issues like social anxiety 

Despite common belief, couples therapy is not only for those struggling. You can choose to seek professional help if you want to: 

  • Better understand your partner 
  • Learn communication skills to articulate your thoughts and feelings 
  • Equip yourself with conflict-resolution skills 
  • Improve your emotional and sexual bond 

Research shows that couples therapy reduces conflicts and improves any accompanying emotional or physical health concerns. The benefits are further illustrated through the research participants’ self-reports and reflections on improved communication and compatibility.  

A couple seeking couples therapy in Singapore to resolve conflicts.

4 Types of Couples Therapy

Couples Therapists may use several scientific approaches depending on the following: 

  • Your presenting problems 
  • Intensity of the conflict 
  • Preferences and needs of you and your partner 
  • Whether you’re looking for short or long-term care 

Professionals may also use approaches like dialectical behaviour therapy and modulate it to suit the needs of a couple.  

When looking for a relationship counsellor, it’s best to understand what types of therapy they may use and how they can help you.  

In this section, let’s review the 4 most common types of couples therapy.  

1) Gottman Method

Relationship researcher John Gottman developed the Gottman Method. Through research, he found that even the happiest couples may experience conflicts.  

The reality is that healthy conflicts can strengthen any relationship. However, whether the conflicts lead to a stronger or weaker bond depends on how couples resolve the issue.  

The Gottman Method helps couples remember why they’re in love and how to stay in love, and it provides tools to work towards common goals.  

The session may start with an assessment and help couples with: 

  • Verbal conflicts 
  • Intimacy issues 
  • Trust issues  
  • Empathy  
  • Affection 

This type of couples therapy is rooted in 7 structured steps. Each step helps couples learn how to interact with each other.  

2) Emotionally Focused Therapy (EFT)

EFT for couples focuses on improving communication and developing a secure attachment with each other.  

Attachment styles are formed by the brain adapting to the millions of patterns in your relationship.  

For example, consider if you tend to give silent treatment (ie refusing to talk) to your partner whenever you’re upset. You will then begin to use the same technique every single time, regardless of the severity of the problem.  

Continuing to use the same negative patterns of avoidance can cause significant distress in the relationship and weaken the bond you share with your loved one.  

Through EFT, a couples therapist may help you: 

  • Improve your communication patterns 
  • Develop new and healthy attachment styles 
  • Increase your sense of safety and belonging in the relationship 
  • Feel closer to your partner through compassion and understanding 

TYHO Therapists can help with couples conflicts and trust issues, and improve emotional intimacy.

Find a therapist today!

3) Cognitive Behavioural Therapy (CBT) for Couples

CBT is useful for both individual and couples counselling in Singapore.  

The therapy involves a mix of cognitions and behaviours and helps you understand how they interact with each other.  

For example, consider that you are terrified of not doing a perfect job at work. Your fear may prevent you from even starting a task, leading to procrastination. Fear, which controls your thinking patterns (ie cognitions), may affect your behaviour in a negative way, such as by avoiding work or losing opportunities.  

However, you can reframe your thinking patterns through CBT, thereby leading to positive behaviours.  

These negative thought patterns are also known as cognitive distortions. Some of these are catastrophising, generalising, and mind-reading.  

Any cognitive distortion can affect your relationship. Hence, a couples therapist may use tools to spot these patterns and train your mind to replace them with rational ways of thinking.  

4) Behavioural Couples Therapy

Behavioural couples therapy (BCT) was developed to address issues such as addiction or drug use. The goal of BCT is to help couples with addiction and improve their relationship through acceptance and change.  

A relationship therapist may teach you: 

  • How to communicate better 
  • To find purpose in life and relationships after recovering from addiction 
  • To express affection and love 

Couples may also have to finish any therapy homework assigned. Homework includes practical and step-by-step guidance on building important relationship skills.  

A core element of BCT is the recovery contract. The ‘contract’ includes rituals to reward oneself or a partner for abstinence.  

Some techniques to practice recovery contracts include: 

  • Daily affirmations 
  • Compliance with medication if required 
  • Peer or community support 
  • Weekly drug screens 
  • Positive weekly activities with loved ones or family members 

CBT Exercise for Couples

In interpersonal relationships, it can be hard to judge or truly understand what the other person is saying or feeling. At these times, we may mind-read and assume their intentions (also known as the cognitive distortion called mind-reading).  

Our negative beliefs about the person or ourselves may affect how we engage in the relationship.  

The CBT exercise mentioned here can help you alter and replace these distortions with rational thoughts.  

The Model: 

Our thoughts follow a sequence known as the cognitive model: 

  • Situation: A conflict occurs 
  • Thoughts: You have automatic negative thoughts 
  • Emotions: The thoughts lead to negative emotions 
  • Response: You respond negatively to the situation based on your thoughts and feelings 

Example:  

  • Situation: You surprise your partner by cleaning their room, but your partner doesn’t notice or show their appreciation for your effort 
  • Thoughts: You may immediately think, ‘They don’t care about me’ 
  • Emotions: You may feel hurt, upset, angry, or sad 
  • Response: You give your partner the silent treatment without explaining why you’re upset 

The activity:  

Whenever you have a conflict with your partner, try using the above model to note down your experience. The exercise may automatically help you identify the gaps in your thinking or emotions. 

4 Techniques Used During Couples Counselling Sessions

Like the above exercise, you may engage in various activities and homework throughout couples counselling.  

The techniques help you break out of negative patterns in your thinking, emotions, and behaviour.  

Let’s look at some common techniques used during couples counselling in Singapore.  

1) Affect Regulation

Affect regulation may teach you how to process and regulate your emotions.  

When we’re feeling intense emotions like anger in a relationship, it’s often easy to put away years of hard work by using hurtful language or behaviour.  

Hence, protecting your relationship from these bursts of emotions is important.  

One example of an affect regulation technique is grounding.  

During sessions, you may learn to move away from overwhelming negative feelings or memories. The idea is to shift your focus from the stressor (eg anger) to the external environment. 

To do so, you can identify 5 objects in the room that are blue, step out of the situation by walking in the sun, or observe 4 different kinds of smells. 

2) Tracking Patterns

Tracking is a technique used commonly in almost all types of couples therapy.  

Only through tracking your response patterns can you truly change them. It’s also important to gain an understanding of your patterns.  

If you’re constantly sad in a relationship, why are you feeling that way? Have you previously experienced any heartbreaking relationships? Does it stem from your negative childhood experiences? Do you have parents who constantly gaslight you?  

These are some of the questions you may explore during couples counselling sessions. To track patterns, the therapist may ask you to describe situations to create ‘pictures’ of the events.  

When you watch a movie, it’s quite easy to understand where everything went wrong.  

The idea is similar. Your ‘picture’ is then explored and analysed to establish new patterns.  

3) Circular Questions

Circular questions are commonly used in EFT and behavioural couples therapy.  

Couples counsellors may explore both your and your partner’s viewpoints based on these questions.  

The characteristics of these questions should: 

  • Help define the conflict 
  • Explore what the ideal response should’ve been like 
  • Invite consideration regarding how the conflict may have affected one another 
  • Explore alternative behaviours to change the conflict patterns 

4) Love Maps

Love maps is a technique used in Gottman’s Method. The main idea behind these maps is to get to know each other as intricately as possible.  

Think of it this way: When you’re in a relationship, you’re handing over your emotional and cognitive map to your partner. This map allows them to navigate what actions make you feel a certain way and vice versa.  

Your inner world, however, is complex and constantly changing. Hence, love maps are taught as long-term skills you can use throughout life. 

As your directions and emotions change, so does the navigation on the map. To build your love maps, the couples therapist may ask both of you several questions. You may get to know your partner better as you keep writing answers to these questions.  

Key Insights

  • Couples counselling helps partners resolve conflicts, improve communication and strengthen their bond. 
  • Effective couples therapy focuses on identifying and changing negative patterns in interaction.  
  • The 4 common types of couples therapy are the Gottman Method, EFT, CBT for couples, and behavioural couples therapy.  
  • The 4 common techniques used during sessions are affect regulation, tracking patterns, circular questions, and building love maps.  
  • Couples therapy works. Putting in dedicated and non-negotiable time and effort for each other can transform your relationship.  

Dealing with Depression? How Therapy in Singapore Can Help

Posted on by Prath
  • Published on 24 April 2025

Are you struggling to get out of bed? Does processing your emotions and thoughts feel too hard? If yes, these are signs that could indicate depression or distress.  

Depression is a common mental health disorder, but it’s still hard to notice when the symptoms worsen.  

People may experience depression in many different ways. While some struggle to control their mood swings, others may have difficulties in their relationships or work.  

It’s important to address the symptoms during the early stages. Imagine staining your shirt and leaving it to wash later. The more you ignore the stain, the harder it might be to eliminate it.  

Mental health issues are similar to the above example in many ways. Hence, in this article, we’re exploring the symptoms of depression and how seeking therapy in Singapore can be helpful.  

This Article Contains:

Understanding Depression

The symptoms of depression can be emotional, psychological, physical, or social. It can also co-exist with other issues like grief or work stress. In fact, living with daily stressors may even cause depression.  

The reason that it’s hard to notice the signs of this condition is that it happens slowly and over the course of a long time.  

For example, working in a toxic environment for several years can add pressure every single day. You might feel a breaking point one day and hope to get it checked. In other cases, an immediate situation like the loss of a loved one could also cause depressive symptoms.  

Hence, it’s important to be aware of the different kinds of manifestations of mood disorders. This knowledge can come in handy to identify the signs at the right time.  

1) Emotional Symptoms

The emotional or psychological symptoms of depression are:  

  • Feeling low or moody for more than 2 weeks 
  • Having low self-esteem or confidence 
  • Struggling to communicate your thoughts and feelings 
  • Feeling hopeless and unworthy 
  • Experiencing a lot of shame and guilt 
  • Having frequent crying spells out of the blue 
  • Having no motivation to engage in previously loved activities 
  • Struggling to make decisions in life 
  • Feeling anxious or worried about the future 
  • Having suicidal thoughts  
A person suffering from depression and looking to start therapy in Singapore.

2) Physical Symptoms

The physical symptoms of depression may include: 

  • Gastrointestinal issues like bloating or IBS 
  • Constipation 
  • Lack of energy or fatigue 
  • Low sex drive  
  • Changes in appetite or weight  
  • Sleep issues like deprivation or oversleeping 
  • Unexplained soreness or pain in muscles  
  • Headaches and nausea 

3) Social Symptoms

Social symptoms are related to interpersonal dynamics with other people in your life. These include:  

  • Lack of interest or energy in interacting with your loved ones 
  • Isolating yourself from your community 
  • Neglecting your hobbies or interests in life that may have included social interactions (eg playing team sports) 
  • Avoiding situations that require you to be socially active  
  • Neglecting work tasks that may involve other people 

Causes of Depression

There is no universal cause of depression. As explored in the previous sections, depression can be caused by a lot of factors, including but not limited to: 

  • Negative childhood experiences 
  • Poor social relationships 
  • Bullying or discrimination 
  • Lack of social support from friends or family 
  • Feeling lonely or isolated  
  • Major life transitions like moving abroad  

A combination of the above factors may also cause depression. This is also known as the ‘downward spiral’ – a series of events or situations that may lead to depression. For example, a person experiencing work stress may have depressive symptoms. In addition, they may have conflicts with their mom or at home, which could further trigger the symptoms.  

Over 50% of people see significant progress within 15-20 sessions.

Find a therapist today!

How Professional Support Can Help

Therapy in Singapore is a great way to manage your depression symptoms. TYHO Therapists are trained in several approaches to help you: 

  • Make sense of your emotions 
  • Develop a personalised therapeutic plan 
  • Seek short-term or long-term support to improve your overall quality of life 

Many different types of therapy are used to treat depression. Let’s look at some of the common ones below.  

1) Talking Therapies

Talking therapies usually involve a one-to-one structured conversation with a well-qualified therapist. 

Some of the common types of talking therapies include: 

  • Psychodynamic therapy 
  • Client-centred therapy 
  • Mindfulness-based CBT 

Attending 6-12 sessions is usually recommended to benefit from positive therapy outcomes.  

Therapists may either use a specific or eclectic (ie combination) approach. Having an open conversation with the professional is important to decide which approach works best for you.  

At TYHO, we have an expert pool of Therapists in Singapore who can help you with a wide range of issues. If you’re looking to talk to someone, get started here.  

2) Medication

Some people may have physical symptoms of depression. For them, seeking only therapy may not be as helpful.  

In such cases, you can talk to your Therapist about medications. If you’re hesitant to start medications, here are some questions you can ask the professional: 

  • Why do I need medications?  
  • Will therapy help me even if I don’t take medicines?  
  • Can my physical symptoms be reduced through other methods like exercise or meditation? 
  • Would you personally recommend a combination of medication and psychotherapy for me?  

Your Therapist may brainstorm with you to decide on the best approach. If you decide that you need medications, your Therapist may refer you to a psychiatrist.  

Psychiatrists are medical doctors who are qualified to prescribe medications. Based on your symptoms, you may be started on antidepressants.  

Remember that the treatment plan is under your control. No professional will force you to choose a particular method over another. Hence, you can try to talk therapy for a couple of weeks before deciding on the next steps.  

If you are confident to start medications, ensure to ask questions to both your Therapist and psychiatrist to gain the best understanding of your treatment plan.  

3) Combination Therapy

A combination of therapy and medications is usually the most recommended approach to achieving positive outcomes.  

Below are some combinations you can expect to try: 

  • Only taking medications for the first few weeks of therapy  
  • Starting out with medications to reduce physical symptoms and then continuing with therapy to focus on psychological symptoms 
  • Finishing a couple of talk therapy sessions before starting medications 
  • Taking medications and therapy at the same time 

The choice may depend on many factors, such as: 

  • Your presenting problems 
  • Therapist’s recommendation 
  • Your preferences and needs 
  • Your physical and psychological reactions to medications 
  • The severity of the symptoms 

4) Other treatments

Alternative treatments are also used to manage the signs of depression. While these techniques are not the primary intervention, they can help speed the process of recovery.  

  • Mindfulness: A Therapist may use mindfulness or deep breathing techniques to reduce issues like mood swings, muscle soreness, and brain fog 
  • St John’s wort: This is a herbal treatment that can improve a person’s mood or energy (Note: it’s best to consult a doctor before choosing this option) 
  • Brain stimulation: Specialists may use electromagnetic currents to activate some parts of the brain, leading to better moods and emotions 

Conclusion

Depression can affect anyone. It’s hard to function at your best when you feel low and hopeless about life. 

However, the good news is that depression can be managed and successfully reduced.  

If you notice any emotional, physical, or social signs of depression, talking to a Therapist might be helpful. 

Remember that a lot of factors can cause depression. Try to think if you’ve experienced significant changes in your life or if some underlying issues trigger your symptoms.  

Approaches like psychodynamic psychotherapy may also help you identify the root cause of the symptoms.  

Professional support, like talking therapies, medications, or a combination of both, can positively change your life.  

You are not alone in the journey. If you are ready to talk to a qualified therapist, click this link.  

Job Loss Anxiety: How to Take Care of Your Mental Health During Career Transitions

Posted on by Prath
  • Published on 24 April 2025

Job loss can make you feel like a rug was pulled out from under you. It hurts.  

Lack of employment can cause financial, relationship, family, and other daily stressors. Talking to friends can be a lot harder.  

What do you even say when everyone’s discussing their work life? How do you handle conversations with people who want to know your role and experience? It’s all frustrating and can make you feel hopeless.  

Yet, job loss doesn’t have to spell the end. Think of your life as a saga; the story is still ongoing, and your spin-off tale has yet to be written.  

In the brief pause between your previous and future work roles, you can feel an endless number of thoughts and beliefs about yourself. We’re here to write an article to help you process the experience in a healthy way.  

The article also explores tips for protecting your mental health during unemployment and job hunting.  

This Article Contains:

5 Ways to Protect Your Mental Health When You’re Unemployed

Our lives are intricately tied to work. Nearly every social conversation begins with, ‘What do you do?’ ‘What is your passion?’ and ‘Do you like your work?’ 

Time and time again, our values and self-worth are linked to the work we do. This is why job loss can disrupt a person’s life, deprive them of stability, and cut them off from most of their peers.  

With so much work stress, job loss, and burnout in the corner, this is a good time to ask: How does all of this affect our mental health? And what can we do to counter the negative emotional impact?  

A full shot of a woman with anxiety due to job loss sitting on a chair.

The Negative Emotional Impact of Retrenchment

A job loss can cause a lot of grief from losing: 

  • A stable income 
  • Friends and good acquaintances from the company 
  • A sense of familiarity and emotional safety 
  • Status and stability 
  • Our sense of purpose and passion 
  • Trust and belief in people 

A recent study found that a loss of collective purpose had a direct and negative effect on a person’s mental health after a job loss.  

While working, we know what to do with ourselves. A daily routine keeps us active and motivated to get through the day.  

Sometimes, a work schedule may also have positive effects on our physical health — Have you ever travelled longer than 1 hour to reach your workplace? The small things you notice about the world and your surroundings during travel can also make you happy.  

With all this eliminated from your life, unexpectedly or planned, it can make you feel: 

  • Moody and irritable without knowing how to spend your day 
  • Envious of people who seem to have a stable career 
  • Low, depressed, or hopeless 

But guess what? Feeling anxious or moody due to unemployment is a normal response to a stressful situation. This is usually how we’re supposed to feel when things take a turn for the worse.  

Therefore, rather than feeling like something is wrong with you, you may find it helpful to focus on coping with these emotions. 

5 Tips to Cope With Unemployment

While self-care tools may not land you a job automatically, they may make you resilient enough to handle some of the most difficult times of your life.  

The tips shared here may seem obvious, but people struggling with unemployment are also struggling with some of the most basic human needs. 

Anne from the show ‘Anne With an E’ says, ‘I’m in the depths of despair. Can you eat when you are in the depths of despair?’  

When we’re feeling the lowest, we tend to deny ourselves basic care. Do you feel like eating when you’re angry? The answer is probably no. The common reaction would be to walk away from the food. Our emotions at times like these demand our full attention.  

Hence, these are the times we may need to hold extra space for self-compassion.   

So, let’s break down some of the ways you can take care of yourself during a job loss.  

1) Move Your Body

Think of any basic movements you can incorporate into your day. For example, if you’ve been sitting for more than an hour, simply stand up. Stretch your arms, do some jumping jacks, or rotate your head.  

Movements can be as simple as moving away from your desk or bed and walking to another location.  

If you can’t go to the gym, try going to a park. If you can’t walk or run, try playing on the swings or slides.  

Do you struggle to even step out of the house? Take on some household tasks like washing utensils.  

When you start to move after a long rest, your body and mind may resist. Hence, you may need to find compelling ways to motivate yourself.  

For some people, listening to music while cleaning the house can be a great form of movement. For others, talking on the phone and strolling inside the room can do the job.  

This form of movement is essential for maintaining your mental health.  

A man doing yoga asanas in a city park to cope with job loss and anxiety.

2) Move Your Mind

‘Move your mind’ may sound funny, but it means working your cognitions.  

Keeping your brain alert and entertained is a great way to find joy and happiness in your life. Here are some ideas that may help: 

  • Read a book 
  • Play a video game or watch documentaries on topics you’re interested in 
  • Learn a new skill like painting or baking 
  • Get yourself a crossword or riddle book and complete a page daily 

Remember that the above tasks do not have to be strenuous. For example, you can read articles, newspapers, transcripts, or even recipes. Reading, in any form, can positively change your brain.  

Research also shows that readers are more open-minded, empathetic, and self-compassionate.  

3) Eat Right

It’s so easy to grab instant noodles or avoid eating when unemployed.  

Some people struggle to eat due to feelings of worthlessness. However, remember that your worth does not matter only when you work. Your existence has immense value regardless of your occupation, financial, or economic status.  

Food has a significant impact on your lives. It is not only fuel for our body but also for our brain.  

Eating poorly or avoiding food can affect your mood, emotions, and cognitive abilities and may even lead to conditions such as depression.  

Below are some tips if you’re struggling to eat right: 

  • Request your family or friends to cook you food for the time being 
  • Try to join your loved ones for meals 
  • If having a full meal is hard on your stomach, split it into several mini-meals throughout the day 
  • When you can, meet your friends in a restaurant or cafe where you can eat good food 

4) Talk to People

This goes without saying: Nothing is more important than connecting with your community.  

Decades of research show that talking to other people during times of distress can lead to happiness and resilience.  

When you’re stuck in a difficult situation, it can be hard to find solutions.  

On the one hand, if your brain is thinking about all the negatives of your current situation, you may spiral more and more into its depths – this is why introspection is strongly discouraged when people are unhappy.  

On the other hand, your loved ones may: 

  • Support you back to shape mentally 
  • Encourage you to eat properly   
  • Motivate you to keep going when things seem bleak 
  • Give you hope and a sense of purpose to keep going 

5) Find Yourself a Purpose

The first four points focused on self-care. Interestingly, the last thing, finding a purpose, should focus on the care of other people. 

That’s because purpose and values are different from goals. A goal can help you achieve your purpose, while a purpose can shape your life. 

For example, reducing your weight might be your goal. But why do you want to reduce it? What difference would it make? Imagine you’re a parent, and your child sees you growing old and weak too quickly. Your purpose, then, might be to stay healthy and joyful for longer — to be there for your children, present both mentally and physically.  

Try to find your purpose in life again. Why do you want a job? What difference can you make in the world, however small it may be? What makes you get up in the morning? What do you think about when you go to sleep?  

Your answers to these questions help you define your purpose in life.  

3 Tips to Maintain Mental Health While Job Hunting

Maintaining your mental health while hunting for career opportunities is a job unto itself.  

The process of attending multiple interviews, writing hundreds of different types of assignments, and being rejected can make you feel exhausted and burned out.  

Hence, it’s important to follow some simple methods to ensure that you stay healthy and resilient during this time.  

1) Switch Tasks

It can be hard to do other things during the job search. You may apply to positions throughout the day, but this stress can negatively affect your health.  

Writing about yourself, writing about the company, and finishing assignments constantly is mentally draining. Hence, it’s important to switch tasks every now and then.  

When you feel yourself hitting a wall, pause and do something completely unrelated to work. Try a new recipe, go out for a walk, talk to a friend, or watch some TV.  

Focus on physical sensations that can help ground you. Try meditating or deep breathing exercises, do art, stretch your body, or listen to music.  

Sometimes, focusing away from the important task at hand can help you come up with a fresh perspective.  

2) Avoid Comparison

It is easy to look at your friends and talk down about yourself. However, remember that they’re living completely different lives and may also have shortcomings you may not have known.  

This is also the best time to log out of LinkedIn or other social media apps. People online may only show aspects or snippets of their accomplishments. The effects of social media on your mental health during such times can be harmful.  

Remind yourself that life is not a race. There is no competition to be won. Your process of finding your career should be rooted in peace and self-compassion.  

3) Release Your Emotions

Therapists often suggest finding healthy ways to release your emotions. If you feel your throat stuffed up or despair in your gut, take a break to sit with those emotions. 

Try not to resist the urge to cry. Crying can help release the good chemicals in your brain and may even make you feel better afterwards.  

If you’re feeling frustrated, scream into your pillows or talk to a friend. Sometimes, going for a run can also release your pent-up emotions.  

All feelings are meant to be felt and released. If suppressed, they may lead to physical issues like gut irritation, headaches, or muscle pain. Research shows that trauma or distress has a direct connection to physical illness.  

Key Takeaways

Finding a job is one of the hardest things anyone can do. It’s scary not to have a stable income, demoralising to be rejected time and again, and terrifying not to know what the future holds for you.  

But remember that you are not alone in this process.  

Talking to a qualified Therapist at TYHO can help you cope and regulate your emotions. Personalised therapeutic care is scientifically shown to improve resilience.  

If you’re unemployed, it’s important to: 

  • Move your body and mind 
  • Eat right  
  • Talk to your loved ones for support 
  • Find a sense of purpose in life 

If you’re in the process of looking for a job, remember to: 

  • Switch tasks and take breaks 
  • Avoid comparing yourself to others 
  • Feel and release your emotions as they appear 

Talk to a Therapist today for professional support, or explore our EAP services.