April 2025 - Talk Your Heart Out (TYHO)

Marriage Counselling in Singapore: Can It Really Save Relationships?

Posted on April 28, 2025April 28, 2025 by Prath

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?

Getting to know each other a little bit day by 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

Working through issues like narcissism or anger in a relationship through objective and non-judgmental support

Deciding to rebuild your marriage and learning to become committed to each other again

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

Always focus on yourself when you talk about therapy

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

Provide therapy homework and activities to incorporate therapy tools in real life

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

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.

How Do Therapists in Singapore Help with Anger Management?

Posted on April 25, 2025October 2, 2025 by Prath

‘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:

Feeling anger constantly for more than a few weeks
Being very quick to experience anger and to act on it
Struggling to control anger for a long time after it occurs
Difficulty having a calm and healthy argument with others
Difficulties expressing your anger in an articulate way
The ability to function healthily on a daily basis is disrupted by anger
Problems in school, work, or romantic relationships due to anger
Relying on drugs or alcohol to manage anger
Engaging in self-harming behaviour due to uncontrollable anger
Engaging in violent behaviours due to anger
Being antisocial or aggressive
Having narcissistic tendencies due to unprocessed emotions

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

Manage anger in a relationship

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.

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

Any underlying mental health issues

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.

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.

Dealing with Depression? How Therapy in Singapore Can Help

Posted on April 24, 2025April 24, 2025 by Prath

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

Lacking joy and happiness in life

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

Feeling emotional all the time

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

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

Skipping work meetings or hanging out with friends

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

Work-related stress or burnout

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.

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

Understand and learn therapeutic tools to cope with maladaptive behaviours

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:

Cognitive behavioural therapy

Dialectical behavioural therapy

Psychodynamic therapy

Client-centred therapy

Acceptance and commitment 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 April 24, 2025April 24, 2025 by Prath

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?

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:

Anxious about the future

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.

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.

How Same-Day Psychologist Booking at TYHO Improves Your Mental Health

Posted on April 23, 2025April 23, 2025 by Prath

According to data, 90% of the public thinks that there is a mental health crisis. And they’re right.

The world has become so fast-paced that we are constantly required to process a million different pieces of information all at once.

On top of this, work responsibilities, relationship issues, academic stress, and neurodivergent conditions like ADHD make it hard to take care of our emotional wellness.

Most of us have increased our pace in our work to keep up with the world. If we’re speeding up all other aspects of our lives, we should also focus on making mental health care just as accessible and ready at hand.

One way to do so is by seeking same-day appointments with psychologists in Australia. Hence, this article discusses when to seek help, the importance of same-day bookings, and how to get started at TYHO.

This Article Contains:

Who Are Psychologists, and How Can They Help?

Psychologists are mental health professionals who use clinical approaches to:

Improve a client’s mental health

Teach scientific tools to reduce anxiety, depression, and other mental health issues

Provide assessments and diagnoses based on a client’s presenting problems

Provide long-term support for overall psychological development

At TYHO, psychologists and other professionals are collectively referred to as ‘Therapists’.

We have a large pool of professionals who are also equipped with the skills to diagnose mental health conditions; these professionals are known as clinical psychologists.

Some of the other types of psychologists are:

Counselling psychologists – helping people to cope with daily stressors

Health psychologists – focusing on the biological, psychological, and social aspects of a person’s development

Neuropsychologists – focusing on the relationship between cognitive functions and behaviour

Note: Psychologists are different from psychiatrists. On the one hand, psychologists can diagnose and provide therapeutic interventions, but they cannot prescribe medication. On the other hand, psychiatrists are medical doctors who are qualified to prescribe medications to manage the physical symptoms of a mental illness.

Research shows that taking medication as the primary treatment may not help as much as opting for a combination of medication and psychotherapeutic intervention.

How Can Psychologists Help?

In-person and online psychologists have the relevant qualifications to:

Help people manage their emotions and thought processes

Evaluate and understand how a person’s feelings result in their behaviour

Help people overcome maladaptive behaviours

Diagnose disorders

Develop personalised therapeutic plans

Use approaches like cognitive behavioural therapy and dialectical behavioural therapy

Psychologists may work in diverse settings, including but not limited to:

Private hospitals

Platforms like TYHO

Nursing homes

Rehabilitation centers

Prisons

Schools and universities

When Should You Consider Talking to a Psychologist?

There is no right or wrong reason to seek help, and no problem is ‘too small’ or ‘too big’.

Psychologists are trained to understand that clients come with diverse needs and preferences. For example, you can talk to a psychologist in Perth if you struggle with low self-esteem or lack confidence. At the same time, you can also seek support for issues like post-traumatic stress, personality disorders, or clinical depression.

Any time your lifestyle isn’t what you want it to be, you can seek help.

Below are some points that may help you recognise if you need support:

You have thoughts or feelings that make you feel uncomfortable, upset, and confused

You feel stressed, have a sense of doom every morning, and find it difficult to look forward to the day

You struggle to communicate openly and without arguments

You are worried about your sleeping, eating, and lifestyle habits

You have a strained relationship with your mom or dad

You’re struggling to process the death of a loved one, grief due to a job loss, or other stressors at work

Your use of alcohol is interfering with your health and performance at school/work

You simply need someone to talk to and constantly feel invalidated by others

You feel hopeless about living

Why Same-Day Psychologist Care Matters for Your Mental Health

The weight of your mental health challenges can feel overwhelming.

For some people, waiting for a week or even months can lead to frustration, and they may eventually give up on the idea of seeking support.

Sometimes, delayed waiting times may not be viable for someone who needs urgent care.

Same-day booking ensures that you can prevent your problems before they worsen and make a meaningful impact on your life.

Let’s look at the 5 benefits of same-day psychologist care.

1) No Waitlists

In traditional mental health care or via hospitals, the average wait time can be up to a couple of weeks or months.

The lack of consistency during such cases may also have a negative impact on the treatment.

For example, if a professional advises you to track your mood swings and hopes to revisit the therapeutic plan in a week’s time, not being able to book a slot at the right time can lead to inconsistencies in the session.

Same-day booking, however, can help you seek an intervention at the right time.

2) Reducing Delays in Getting Urgent Care

Quick access to psychological care eliminates the frustration and lack of hope during the therapeutic journey.

For some people, seeing their psychologist every week or so can be a great way to stick to sessions and see progress. Research shows that maintaining continuity in sessions can lead to positive therapy outcomes.

Consider this example: You have an important interview next month and would like to explore short-term strategies with your psychologist to improve your confidence.

In this case, waiting until the last minute to book a session may not be wise. After all, you do need time after the session to implement what you learned. By booking a same-day session at TYHO, you can make decisions quickly and seek support at the same pace.

3) Faster Diagnosis

The idea is simple: The sooner you are diagnosed, the sooner you can start working on the process of healing.

If you realise today that you would like to talk to a psychologist, it’s often best to take proactive action to make that happen.

While the diagnosis process may not happen in one day, it can still give you a heads-up. Feeling like you’ve already started working on your mental health can lead to motivation and positive feelings towards therapy.

Do note that a diagnosis is not always required for every client. Whether you are diagnosed with a condition may depend on:

The psychologist’s recommendations and insights

Your presenting problems

The intensity and duration of your issues

The effect your issues may have on various aspects of your life

4) Preventing Crisis

We all agree that prevention is better than a cure, don’t we? Although we don’t use the word ‘cure’ for mental health issues, the prevention part of the quote still stands true.

Research shows the increasing need to develop preventative techniques as the primary intervention in treating psychological distress.

The brain often learns information from our very early experiences from childhood. For example, a person who has social anxiety may have had a poor experience at a birthday party or a social situation when they were young.

‘Poor experience’ can range from ignoring to bullying. No matter how small, any negative experience may teach our brains to avoid similar situations. It’s just the way our brains protect us.

However, as we grow older, we may be required to be present in social situations like the workplace or family gatherings. It’s important to break the patterns the brain had previously learned to cope with it.

This is where preventative care comes in. Before you reinforce the same negative patterns over and over in your brain, talking to a psychologist at an early stage can help prevent the condition from worsening.

5) Improved Outcomes with Immediate Support

Immediate support through same-day bookings can improve your access to quality mental health support, thereby resulting in better therapy outcomes.

For example, at TYHO, you can book a same-day online session with a psychologist in Adelaide. After a couple of sessions, you can also choose to book a same-day in-person session with the same professional.

Some people may not prefer to have a strict schedule of sessions. For these people, booking a psychologist’s appointment as and when they require it can be a great way to improve their mental health.

How to Book Your Same-Day Psychologist Appointment at TYHO

To book a same-day appointment with a TYHO psychologist:

Visit https://app.talkyourheartout.com/ and browse through the psychologist profiles in Australia

Select a psychologist based on your needs and preferences

Click on the ‘Book Now’ button below their short profile and select the medium, service, and slot

Once you’re done, click the ‘Pay Now’ button to make your payment and confirm the booking

Booking a session at TYHO takes less than a minute, and this makes the entire process all the easier.

Conclusion

Same-day support can make a huge difference in a person’s life.

Immediate care means that you can:

Seek support before an issue worsens

Talk to a qualified professional any time you wish, anywhere, and for any service

Prioritise your mental health without worrying about logistics like wait time and delayed schedules

Receive faster diagnosis

Receive personalised care as soon as you notice yourself struggling to function at your best

TYHO psychologists are here to make the process easy for you. You can visit our knowledge base to learn how to prepare for a session, what to expect, and even go through our comprehensive guide to start therapy.

Help is just a click away. Click here if you’re ready to book a session with a well-qualified Therapist.

Going Through a Breakup? Here’s Why Talking to a Counsellor Might Help

Posted on April 22, 2025April 22, 2025 by Prath

Did you know that the emotional pain of breakups activates the same regions of your brain as physical pain?

It’s no wonder that a relationship ending can leave you feeling disoriented, anxious and emotionally drained.

Even when breakups are mutual or expected, they can still stir up difficult emotions, affecting many areas of your life, such as self-esteem, daily routine and overall mental health.

The impact of breakups can often be overwhelming to handle on your own. Remember that help is just a tap away – counsellors can offer empathetic, non-judgmental support, clarity and guidance that you need to heal from your breakup.

Our blog starts by dissecting why breakups feel overwhelming, and goes on to explore different ways in which a counsellor can help you process and heal from them. We end by taking a brief look at the common question ‘How long does it take to get over someone?’ and offering helpful self-care tips for coping with breakups.

This Article Contains:

Why Do Breakups Feel Overwhelming?

Breakups are more than just the end of a relationship; they also represent the loss of shared dreams, routines and emotional stability.

They often cause a sudden shift in many areas of your life, and thus, the ensuing emotional disorientation can be intense.

In fact, as we saw at the beginning of the blog, research shows that breakups cause emotional pain that activates the same areas of the brain as physical pain, particularly your cingulate cortex and the insula. That’s why breakups quite literally hurt and cause physical symptoms like fatigue, loss of appetite, headaches, or difficulty sleeping.

Emotionally, you may find yourself cycling through a mix of emotions, ranging from sadness, confusion and nostalgia, to guilt, anger and relief. These feelings can be hard to manage, especially alongside other commitments such as work, school or familial expectations.

In today’s digital world, it can be all the more difficult to process and heal from a breakup. Social media reminders, mutual friends, or coming across other couples’ content can be triggering and reopen wounds.

But once again, we’re here to remind you that you don’t have to navigate this difficult phase alone – counsellors can help you through it, step by step, using proven techniques and professional support.

How Does a Counsellor Help in Coping with Breakups?

A breakup can feel like a storm of emotions, and sometimes talking to friends and family isn’t enough. This is where counsellors come in – they’re trained to guide you in coping with breakups by providing a safe, non-judgmental space to deal with your feelings and emotions.

Let’s take a deeper look at how counsellors can support your healing process:

1) Learning to Validate & Process Emotions

As we saw earlier, breakups cause a whirlwind of emotions, including the following:

Sadness – at the good things you lost

Anger – at the unfairness of the situation or the other person’s actions

Relief – that a toxic relationship/difficult period has come to an end

Guilt – for not trying harder

Confusion – on whether you made the right decision

Anxiety – at the prospect of the future

A professional therapist can help you unpack, understand and process these emotions in a healthy manner instead of pushing them away or suppressing them.

Emotions can be difficult to deal with, and thus, pushing them aside may feel easier in the moment. But remind yourself that processing them is crucial for long-term, sustainable healing.

2) Developing Coping Mechanisms

Apart from emotions, the impact of breakups can manifest in various ways, such as disturbed sleep patterns, gut issues, or a lack of motivation.

Counsellors work with you to build personalised coping strategies and techniques tailored to your situation – eg grounding exercises, journaling, behavioural techniques, etc.

Below are some tools that your counsellor may use to help you in coping with breakups:

Cognitive restructuring: Helps you challenge and reframe negative thought patterns, eg ‘I’m never going to be able to move on’ → ‘Breakups may be painful but they’re not permanent’.

Mindfulness techniques: Help deal with rumination and overwhelm by teaching you to sit with difficult emotions. Techniques include the 5-4-3-2-1 method, body scans and deep breathing.

Value reorientation: Helps find your way back to your authentic values through questions like ‘Who am I outside of this relationship?’, ‘What do I want from future relationships/partners?’.

3) Fostering Understanding & Acceptance

When a relationship ends, it’s natural to replay events in your mind, searching for clarity or closure.

A counsellor can help you explore your experiences more objectively, identify patterns and come to terms with the end of the relationship at a pace that feels right to you.

4) Rebuilding Self-Esteem & Confidence

Breakups can leave your confidence feeling shaky, especially if rejection, infidelity, trust issues or other difficult dynamics were involved.

Through supportive conversations and proven techniques, counsellors help guide you in not just coping with breakups but also in rebuilding your self-worth, strengthening your identity and boosting self-confidence step by step.

5) Gaining Perspective & Confidence to Move on

Going back to normal life after a breakup may feel jarring.

This is why counselling for breakups isn’t just about processing the past; it’s equally about preparing for the future.

A therapist can aid you in reflecting on your past relationship, while clarifying what you seek in future relationships, helping you move forward with greater emotional awareness and resilience.

How Long Does it Take to Get Over Someone?

The short answer is that there is no timeline when it comes to getting over someone, moving on from a relationship or healing from a breakup.

Some people start to feel better in a few weeks, while others may take a few months or even longer. Factors like the length and intensity of your relationship, how it ended and how you’re coping with the breakup can all affect how long the healing process may take.

A 2007 study found that 71% of the participants experienced significant emotional improvement approximately 11 weeks after a breakup.

However, it’s important to remember that healing is deeply personal and isn’t always linear. What’s important is that you take the steps to prioritise your mental wellness and give yourself time to grieve, reflect and move on at your own pace.

With the professional support of a counsellor, you can navigate breakups with more clarity, confidence and much-needed resources.

7 Self-Care Tips for Coping with Breakups

Breakups can leave you feeling emotionally drained, so prioritising self-care isn’t just helpful, it’s necessary.

While healing isn’t linear and takes time, the following small intentional acts of self-care can go a long way in helping you feel better:

1) Let Yourself Feel without Judgement

Just like you practise sitting with your emotions in therapy, remember to do so outside of therapy as well.

Give yourself space to cry, vent, journal or just be – letting the emotions and memories wash over you as you ride the wave.

Keep reminding yourself that every emotion is valid and that they’re healthy ways of processing change.

2) Create and Stick to a Basic Routine

Especially during the initial days after a breakup, you may not have the physical energy or the emotional bandwidth to return to a full-fledged routine.

Build a simple routine that can keep you grounded and help you regain stability. Give yourself easy and doable checkpoints like getting out of bed, showering, eating three meals daily, and getting minimal movement.

3) Set Boundaries with Your Ex

It’s okay and sometimes essential to mute, unfollow, block or take space from your ex post-breakup.

Constant contact even after a mutual breakup can be confusing and derail you from moving on. Creating distance gives your heart the time and space to grieve and move forward.

4) Make Time to Reconnect with Yourself

Rediscover old hobbies, try something new or spend time doing things that bring you joy. It’s all the better if these are things that you didn’t do with your ex.

Reconnecting with yourself and your identity outside of the relationship is an important part of coping with breakups and healing from them.

5) Reach Out to Friends & Family

Remember to spend time with people whom you trust. The emotional support of those you love is key to your healing journey.

However, it can be beneficial to take space from mutual friends (with your ex) or friends you made together, for a while.

6) Prioritise Your Physical Health Too

Caught in the emotional storm of a breakup, it may be difficult to find time for your physical health.

Remind yourself that your physical health is important, and do the bare minimum – eat three meals a day and get 7-8 hours of sleep.

Gradually build a more sustainable routine, one that includes physical activity (be it walking, jogging, workouts, or yoga) and meditation.

7) Practice Techniques & Tools You Learn in Therapy

Therapy can’t exist in isolation; it works best when incorporated into your daily life.

Make it a point to actively practise the tools and techniques you learn in therapy.

Over time, the combination of therapy and self-care can help you heal and move on from your breakup at your own pace.

Conclusion

Remember that healing takes time and that there’s no one-size-fits-all answer to the question ‘How long does it take to get over someone?’.

What matters is that you give yourself all the time and space you need, and treat yourself with kindness, self-compassion and understanding.

If you’re struggling to cope with a breakup, speaking to a counsellor can be a helpful step towards healing.

You deserve to heal gently, at your own pace and with the right support – talk to a TYHO Therapist today.

Coping with Retrenchment: How to Manage Stress and Anxiety After Job Loss

Posted on April 22, 2025April 22, 2025 by Prath

We’ve all been hearing news of retrenchment and job loss in recent times. Some of us may even be part of companies that have already laid off employees. Others may have lost their jobs due to the retrenchment process.

Losing a job is hard, painful, and scary. And the worst part is the entire situation is out of our control.

Sometimes, watching your colleagues lose their jobs might also increase anxiety. What if you’re next? The question may cause panic, but there are things we can do to evaluate our work and plan for the ‘what if’ of a layoff.

We assure you that you’re not the only one feeling job anxiety, which is why we’re writing this article: to share insights on dealing with stress and anxiety after job loss.

Also, look out for some actionable steps you can take to recover and read about employee assistance programs that may help you build a better work environment.

This Article Contains:

The Grieving Process of Retrenchment & Job Loss

Grief is both a noun (ie something tangible) and a verb (ie something in motion). We may hold grief in our hearts in all forms, from a job loss to the death of a loved one or a friendship breakup.

Grief has no limits, no boundaries, and no limitations.

Regardless of the reason for the loss, we may feel grief in stages: denial, shock, anger, resistance, sadness, and finally, acceptance.

The first reaction, however, is disbelief or denial, especially if it was a job you loved or excelled at.

It’s natural to think, ‘How could this possibly happen to me?’

Other reactions, like anger and sadness, may eventually follow through. Not all of us may experience these stages in the same order. Some may even feel multiple emotions, like sadness and shock, at the same time.

In most cases, anger is the stage we may struggle to control, understand, or let go of. You may think, ‘How could they do this to me when I’ve worked so hard for so long?’

And finally, the slowest to arrive is acceptance. Learning to accept that you’ve lost the job and none of it was under your control comes with time, professional support, and love from your friends and family. But it will happen.

The Emotional Impact of Retrenchment

Losing a job can cause several complex emotions.

If a company has employee assistance for laid-off staff, it may be easier to process and regulate your feelings. In other cases, you may feel lost, hurt, and confused.

Below is a short list of emotional, psychological, and physical impacts that one may experience after retrenchment:

Chronic distress

Generalised or specific anxiety

Fear and shame

Low self-esteem

Fatigue and headaches

Feelings of worthlessness

Lack of joy and happiness in life

Weight loss/gain

Sleep deprivation

Upset stomach

Chronic muscle pain

If you experience the above symptoms, know that you are not alone. In the next section, we’ll explore practical tips on how you can cope with these emotions and what you can do to deal with job loss anxiety.

“When one door of happiness closes, another opens, but often we look so long at the closed door that we do not see the one that has been opened for us.”

– Helen Keller

5 Tips to Cope With Job Loss Stress

Tip 1: Separate Fact From Fiction

What stories are you telling about yourself after a job loss? What does your inner dialogue sound like?

Take a minute to pause and reflect on the above question. For example, are you thinking along the lines of, ‘I am unworthy, and I was fired because of my lack of skills’?

Do you often jump to conclusions? Texting, emails, and calls may become an easy avenue to doubt oneself or overthink. For example, as most of the communications happen online, you may look at the lack of emoji use in a text and assume a person dislikes you or that you are falling out of someone’s favour.

When you notice this happening, we encourage you to question your assumptions. Are your assumptions based on reality or fact? Analyse what evidence you have to back up your thoughts.

Consider the following questions:

Has your manager or colleagues openly shared that they dislike you?

Has the company initiated a hiring freeze?

Is your workload lighter?

Are you treated differently by your colleagues than before?

If you answered ‘no’ to any of these questions, you probably have less reason for concern.

Tip 2: Talk to Your Loved Ones

Job loss may affect all aspects of your life. Your relationship with friends may take a toll; you may become more irritable or upset at home, or avoid talking to your partner for a long time.

Work does not exist in isolation. As we spend the majority of our time at work, it is already part of our lives.

Hence, you shouldn’t have to carry all the burdens and worries alone. Your loved ones’ support at this time can help you:

Recognise your strengths and values that you may have overlooked

Find hope and joy in times of sorrow

Cope with your mental health after job loss

Find positive aspects of the situation

Come up with practical solutions to deal with any problem at work

Some things you can do with the help of your loved ones

-> Let your family know how they can support you

-> Seek your loved ones’ opinions and advice on what steps you can take next

-> Reach out to your relatives, friends, and acquaintances for any available job opportunities to prepare in advance

-> Take a trip with your family for some downtime if you’re able to (sometimes, you may need a few days of sleep to come up with constructive solutions)

Tip 3: Find Yourself

Work is a part of our lives, so it can take up aspects of our identity. However, ensuring that it doesn’t become our entire purpose and sense of self is important.

Research from the Journal Frontiers of Psychology found that people who reduced their entire identity to their work feel dehumanised, depressed, and burned out.

That’s why self-complexity is important. Self-complexity is the number of different traits and attributes that make up your sense of self.

For example, ask yourself this question:

Who am I outside of work?

You could be an artist, a singer, a great friend, a loving daughter, a language learner, a tea enthusiast, and more. All of these qualities make up your sense of self. You are beyond your work.

The higher your self-complexity, the stronger you may become. And fret not; this is a habit you can develop.

As you wake up daily, try to write down one thing you identify as that you’d never thought of before. The more you do this, the more you may broaden your perspective of yourself.

By diversifying your sense of self, you may:

Become happier

Learn more about yourself

Develop better relationships with other people

Cope with burnout and stress in a practical way

Tip 4: Find Evidence of Your Resilience

Here’s an activity for you:

Think of the three hardest things you’ve ever overcome.

(eg moving on from a breakup, dealing with discrimination etc)

If you’ve come up with three things, aim to increase the list to 6. If you’ve done 6, bring it up to 10.

As you keep writing about the things you’ve overcome, you may realise how resilient you’ve been in the past. The list is solid proof that you stood up every single time you faced a hurdle.

Perhaps you already have the resources to recover from a job loss, but sometimes, being in the centre of a bad situation may compel you to engage in negative self-talk and criticism, so much so that you forget that you’re already resilient.

Reminding yourself of how you’ve overcome past hurdles and developing your self-compassion can be the two most powerful tools to recover from the stress after a job loss.

Studies also show that the more you can recall your resilience throughout life, the higher your levels of psychological well-being.

Tip 5: Take Constructive Action

After trying the above steps to cope with your emotions, consider looking further.

What’s the next step?

Below are some things you can consider to take constructive action:

If you do sense a layoff, assess your situation. If you identify any gaps in the company where you can add value, bring them up to your manager.

Identify all the things you can work on apart from your current job responsibilities. Write a detailed list of your skills and propose a plan of action that you’re willing to take at work. Be specific about the revenue generation and value of the project.

If your workload is getting lighter, try to assess where you can offer your expertise and input to the team. Don’t hesitate to stretch beyond your current responsibilities. Show your boss that you’re willing to learn and explore other roles through proactive action.

Outside work, reconnect with your old colleagues and managers. Look out for opportunities outside work and broaden your network. If a layoff is inevitable, you may feel calmer about the opportunities and support network you have built outside your current company.

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

When to Seek Professional Help

Feeling anxious, troubled, stressed, or upset are normal emotions you may feel after a job loss.

However, you may find it useful to seek professional help from TYHO Therapists if:

These feelings last more than a month

Your emotions are preventing you from moving on or looking for other opportunities

The job loss affects other aspects of your life (eg feeling too emotional or procrastinating on important tasks)

The experience causes troubles or complex emotions in your family dynamics

Talking to a TYHO Therapist can help you:

Overcome and cope with painful emotions, life, grief, and anger

Move on and feel joy in life again

Think of practical and constructive solutions

Handle future hurdles more effectively

You may also suggest using EAP services for your company. If your organisation already has employee assistance for laid-off staff, try booking a session with a professional.

If not, visit our EAP page to learn more about how professional support can help you overcome retrenchment and job loss.

Key Takeaways

There’s so much to unpack around layoffs. You may feel stressed, anxious, and depressed.

But first, take a deep breath. You are okay, and the situation you’re in is not permanent. Change will happen.

When you’re ready and have accepted the loss of your job, you can work on regulating your emotions and using effective tools to focus on the next steps.

To cope with retrenchment:

Separate fact from fiction and question your assumptions based on any previous or current evidence

Talk to your loved ones and seek out their support in looking for other opportunities or coping with the emotional impacts of job loss

Try to increase your self-complexities and find new ways to define yourself

Rely on your past evidence of how you’ve overcome hurdles

Take constructive steps to be proactive at work and build an external network to rely on when things get hard

If all the above doesn’t seem to be helping as much, you may benefit from professional support.

Talk to a TYHO Therapist today if you are frustrated, anxious, or stressed about your work.

How Psychologists Can Help You Grow Personally & Professionally

Posted on April 22, 2025April 22, 2025 by Prath

When someone says growth, you’re likely to think of it in terms of significant milestones.

In your personal life, these may be moments like graduating from university, celebrating relationship anniversaries, buying a home, getting married or having a child.

In your professional life, you might equate growth with career milestones, such as cracking a tough job interview, leading a successful project or earning a well-deserved promotion.

But let’s pause for a moment.

Is that what growth is all about? Or is there more to it than ticking off external achievements?

The reality is that true growth runs much deeper; it involves understanding yourself, your needs, beliefs and values. It’s about unlearning patterns, building emotional resilience, setting healthier boundaries and aligning your personal and professional goals with who you really are and what you really value.

However, such profound growth cannot happen overnight. It’s a continuous and intentional journey, and psychologists are trained to help with just that!

Contrary to common belief, psychologists aren’t just here for times of crisis and severe mental health issues. Therapy can also be proactive support that you seek not just because something is wrong, but because you want to grow, personally, professionally or both.

In this blog, we look at different types of growth that psychologists in Australia can help you achieve through therapy.

This Article Contains:

How Psychologists Support Personal Growth

So, what is personal growth?

It isn’t just about becoming a better version of yourself; it’s about becoming a more authentic one. That means doing the deep work to understand and unpack old habits, making space for new perspectives, and learning to live life in a way that aligns with your values, needs and goals.

Psychologists in Australia can guide you through this journey with the right structure, tools, techniques and professional support.

If you’re dealing with any of the following situations in your life, therapy for personal growth can benefit you greatly:

1) You Feel Disconnected From Who You Are

It’s often easy to lose touch with your authentic self when life gets busy or when you’ve spent years living by others’ expectations.

Psychologists offer a safe space for you to pause, reflect, and understand your inner world – ie your thoughts, feelings, experiences and core beliefs.

The self-awareness you build in therapy can become the foundation for living your most authentic and fulfilling life!

Here’s How a Psychologist Can Help

Despite having a successful career, Josh feels disconnected and unsure of what he really wants in life.

With guidance from a psychologist in Sydney, and after multiple value clarification exercises, he’s able to understand his authentic values and goals, distinguishing them from societal expectations.

2) You’re Unable to Set Boundaries In Relationships

You may find yourself in repeated conflicts, feeling misunderstood or giving too much of yourself to relationships.

Through therapy, psychologists help you identify hidden relationship patterns, such as people-pleasing, avoidant behaviour or fear of vulnerability. You can learn to establish better boundaries, express your needs and improve emotional intimacy in your relationships.

Here’s How a Psychologist Can Help

Rita feels like her girlfriend doesn’t hear her side during arguments. She feels like the relationship is often one-sided. However, she finds it hard to communicate this openly.

After seeking therapy with a psychologist in Brisbane, she starts to gradually set healthy boundaries by clearly communicating her concerns to her partner.

3) You Feel Overwhelmed By Emotions

If emotions tend to overwhelm you and cloud your judgment – be it anger, sadness, anxiety or shame – psychologists can help you understand where they’re coming from and how to manage them more effectively.

Here’s How a Psychologist Can Help

Em struggles with frequently snapping at friends, family and colleagues when they’re overwhelmed with emotions.

They reach out to a clinical psychologist in Australia who introduces them to emotional regulation techniques, making it easier to manage emotions with practical skills.

4) You Struggle with Low Self-Confidence and Self-Worth

Low self-confidence and self-worth can silently affect every aspect of your life, and not just your career.

Psychologists in Australia provide a supportive and nurturing therapeutic environment where you can learn to slowly challenge your inner critic, undo the ties of subconscious limiting beliefs, and rewrite them.

Here’s How a Psychologist Can Help

After being rejected for a job promotion, Marcus starts doubting his abilities and worth.

Working with a psychologist in Adelaide, he discovers how early life experiences, such as his parents’ high expectations, may have shaped his inner critic.

Through therapy, he begins building a healthier self-image and regains the confidence to advocate for himself at work.

5) You Keep Falling Into the Same Self-Defeating Patterns

If you find yourself falling into similar patterns such as procrastination, toxic relationships, or self-sabotage, psychologists can help you trace the roots of such patterns and build healthier ways of thinking and acting.

Therapy sheds light on what patterns exist and why they exist, and teaches you how to break free from them.

Here’s How a Psychologist Can Help

Leah struggles to stick to their goals, no matter how hard they try. They always start strong, perhaps too strong, but burn out just as fast.

Leah starts seeing an online psychologist to work on their goals better. Through online therapy, they unlearn subconscious beliefs and patterns that were stopping them from achieving their goals. Leah is thus able to build healthy, sustainable routines.

6) You’re Going Through a Big Change In Life

Life transitions like switching jobs, relocating to a new place, becoming a parent, etc, may be overwhelming to navigate alone.

Psychologists provide stability during such periods of uncertainty, helping you process the change, make thoughtful decisions and move forward with confidence.

Here’s How a Psychologist Can Help

When Maya’s marriage ends, she isn’t just grieving her relationship; she feels like her life has lost direction.

Upon a friend’s suggestion, Maya contacts a clinical psychologist in Perth, who helps her navigate this challenging period and reconnect with her dreams for life.

7) You’re Feeling Aimless or Unclear About Your Future

If you’re feeling confused about your future, unsure of your choices or stuck in life, therapy is a great avenue to explore what matters to you deep down.

Through proven tools and techniques, your psychologist will help you recognise your true values, identify long-term desires/goals and chart a roadmap that aligns with who you are and where you want to go.

Here’s How a Psychologist Can Help

Zara is a high-performing student in their final year of university. They feel like they’re doing everything right – snagging the perfect internships, getting top scores and adding multiple extracurriculars to their bag – yet are unsure of their future.

Zara’s online psychologist helps them explore and understand their priorities and shortlist career choices based on that.

4 Ways Psychologists Support Professional Growth

Professional growth is more about feeling fulfilled, confident and satisfied with what you do than about landing promotions or switching jobs.

Sometimes, you may hit roadblocks in your professional journey, such as burnout, work stress, self-doubt, dissatisfaction, etc. Or you may simply want to work on certain aspects of your professional life. Psychologists in Australia can help you with both of these and more!

Over the course of therapy sessions, psychologists are trained to help you recognise, understand and manage mental health issues that may stem from the workplace. They also equip you with strategies to deal with emotional hurdles, challenge unhelpful thought patterns and foster the resilience and skills needed to thrive professionally, in the ways you want.

Therapy for personal growth can be fulfilling & rewarding!

1) You Feel Dissatisfied or Stagnant in Your Career

Feeling stuck in your job can lead to frustration, low motivation and even anxiety. A psychologist can help you dissect what’s behind this dissatisfaction and regain a sense of direction in your career.

Some commonly experienced reasons are misalignment with your values, lack of growth opportunities, lack of motivation from managers and having to do mundane/repetitive tasks.

Here’s How a Psychologist Can Help

After nearly a decade in the same job role, Priya feels stuck in her career. Her work no longer excites her, but she doesn’t know what else she can do. She’s also worried that it might be too late for a change.

Working with a psychologist in Sydney, Priya is able to understand her underlying needs and interests, explore her options and gain clarity on what she really wants from her career.

2) You’re Uncertain About Your Career Goals or Path

Not knowing what you want from your career may be overwhelming, especially when it feels like everyone else has it all figured out.

If you’re facing this challenge, remember that no one has it all figured out!

While wanting to be clear about your career goals is a rewarding journey, it’s important not to compare yourself to your peers. No two people walk the same path; thus, the only person you should compare yourself to is yesterday’s you!

Having said that, you can work with a psychologist to identify your interests, values, strengths and goals, while addressing issues like self-doubt and peer pressure that may be getting in the way.

Here’s How a Psychologist Can Help

Dana loves their job but feels constantly drained, snapping at loved ones and unable to switch off after hours.

Dana decides to seek therapy through their company’s Employee Assistance Program (EAP). After engaging in therapy sessions with a psychologist in Melbourne, Dana understands that perfectionism is fuelling burnout. They learn strategies to reframe their perfectionism as well as set better boundaries with colleagues.

3) You’re Struggling with Work Stress, Poor Work-Life Balance or Burnout

When work feels all-consuming, it can leave you feeling constantly drained, anxious or disconnected. That feeling right there is burnout – and it’s a sign that something is off.

Psychologists can help you understand the roots of burnout, whether it’s internal patterns such as people-pleasing and perfectionism or external, systemic issues in your workplace.

Therapy can aid you in building healthy routines and making decisions to prioritise your mental well-being alongside your career growth. It can look like setting boundaries by switching off all devices after work hours or deciding to look for a different job.

Remember, at the end of the day, your career is meant to give you purpose, fulfilment and happiness!

Here’s How a Psychologist Can Help

Amal works in a permanently remote setup. He finds that the remote setting has blurred the line between his personal and professional lives, making him guilty for taking breaks or logging off on time.

Speaking to an online psychologist in Australia, Amal explores underlying beliefs around productivity and self-worth. With the guidance of his psychologist, he builds a more sustainable work routine, one that includes time for rest, relationships and self-care.

4) You’re Going Through a Career Transition or Job Change

Job transitions, even positive ones, can bring about dilemmas, anxiety and uncertainty.

A career change can be even more overwhelming, especially if you’re jumping to a vastly different field.

But worry not, because psychologists can support you through such journeys, helping you process the emotions that come with such change and prepare confidently for the next step.

Here’s How a Psychologist Can Help

After being laid off at her old workplace, Sara struggles with self-doubt and anxiety. She worries about explaining the gap in her resume and starts questioning her abilities.

Sara engages in therapy with a clinical psychologist in Perth, learning to process the loss, rebuild confidence, and reframe this transition as an opportunity for growth. She is then able to look for new jobs with a clearer and more self-confident mindset.

Key Takeaways

Growth is deeply personal, and it rarely happens overnight. But with the right support, it becomes a much easier and more sustainable journey.

Psychologists in Australia can offer professional guidance, empathetic support and the right tools to guide you on the journey towards personal and/or professional growth.

Here’s a quick recap of how psychologists can help you grow personally:

Build better self-awareness

Set better boundaries in relationships

Equip you with emotional regulation skills

Improve your sense of self-worth and self-esteem

Identify and shift self-limiting patterns

Support you through periods of transition

Foster clarity about your goals for the future

Here’s a quick recap of how psychologists can help you grow professionally:

Create clarity on your career goals and direction

Improve job satisfaction and overall work-life balance

Manage work stress and burnout through strategies and tools

Offer guidance through job or career transitions

Ready to start your personal or professional growth journey? Reach out to a psychologist at Talk Your Heart Out (TYHO) today!

A Beginner’s Guide to Building Trust with Your Online Therapist

Posted on April 9, 2025April 15, 2025 by Prath

Research shows that the stronger the bond between a client and therapist, the more successful the outcomes of therapy will be.

You may now ask, ‘So, how do I ensure a strong bond with my online therapist?’

The answer to that question lies in trust!

Trust lays the foundation for any successful relationship, and therapeutic relationships are no exception.

“Trust is the glue of life. It’s the most essential ingredient in effective communication. It’s the foundational principle that holds all relationships.”

– Stephen R. Covey

Interested in learning how to foster a trusting relationship with your online therapist in Australia? You’ve come to the right place!

This blog explores every aspect of trust in therapy, starting from what it is and why it matters to how you can build it and when it begins to take shape.

This Article Contains:

The What: What is Trust?

The Merriam-Webster dictionary defines trust as follows:

‘An assured reliance on the character, ability, strength, or truth of someone or something.’

In the context of therapy, trust can mean a strong belief in your therapist’s:

Professional expertise to help achieve your therapy goals

Commitment to confidentiality and ethical practice, ensuring a safe space

Approaches, strategies and tools

Ability to provide unbiased, non-judgemental support

The Why Part 1: Why Trusting Your Therapist May Feel Difficult

Imagine this:

You’re getting ready for your first session with an online therapist – setting up a makeshift therapy table, checking your WiFi connection, filling up a bottle of water and making a cup of steaming hot tea for company.

You’re excited to finally begin therapy! But, as your tea steeps, you find yourself wondering, ‘Will I be able to trust my therapist?’

Feeling apprehensive about trusting your online therapist in Australia is completely normal.

You may feel so for a myriad of reasons, including but not limited to the following:

Your therapist is a stranger at first

Therapy requires you to be vulnerable

You’re starting therapy for the first time

You’ve had negative experiences with trust in the past (this can be with past therapists or relationships in general)

The Why Part 2: Why Trust is Vital in Online Therapy

As we saw earlier, trust is the cornerstone of an effective and successful therapeutic relationship. Without trust, therapy becomes an incomplete jigsaw puzzle – missing a key piece that holds the power to achieve meaningful outcomes.

Trust allows you to open up to your online therapist, discuss any aspect of your life, and achieve steady progress together.

Here are a few reasons why trust is an integral part of therapy:

a) Creates a Safe Space

You may have heard the phrase ‘therapy is a safe space’ numerous times.

What makes therapy a safe space is a balance of your therapist’s professionalism, training, and ethics, as well as the trust you place in them.

b) Encourages Honest & Open Communication

It’s when you trust someone that you can speak openly and honestly with them.

Being honest with your online therapist is necessary to see the most effective results.

c) Allows You to Be Vulnerable

Open communication, honesty and vulnerability go hand in hand.

In therapy, being vulnerable – such as sharing sensitive, personal or emotional aspects of your life – is often essential for progress.

Trust is a general human prerequisite that allows you to be vulnerable with someone.

d) Strengthens the Therapeutic Relationship

Trust can significantly improve the strength of any relationship.

A strong bond with your online therapist can, in turn, lead to better therapeutic outcomes!

The How: How to Build Trust with Your Online Therapist

You now understand what trust means in the context of therapy and why trusting your online therapist is crucial for progress in your mental health journey.

But, even though you understand its importance and want to trust your therapist, you may find yourself struggling to achieve it.

Feeling this way is absolutely understandable since trust is a complex emotion that takes time to build.

However, the following sections discuss practical tips to help you ensure a trusting relationship with your online therapist in Australia.

1) Research Your Online Therapist Beforehand

Trust starts with familiarity and knowing a person.

But you may wonder, ‘How do I get to know someone before actually meeting them?’

When it comes to online therapy, researching your online therapist beforehand can help you develop a sense of comfort and even build trust before you step into your first session.

Here are some ways you can do that with Therapists at Talk Your Heart Out (TYHO):

a) Explore the therapist’s profile

Read through their bio, check their qualifications, explore the types of therapy they practise, and understand their therapeutic approach. These are some of the most crucial things you need to know about your therapist.

b) Watch their introductory video

Seeing and hearing an online therapist talk on screen can help you get a sense of their personality and how they will interact.

You can then go into your first session with an idea of what to expect, making the prospect of trusting your therapist less daunting.

c) Read client reviews and testimonials

Learning how other clients feel about the therapists you’ve shortlisted can offer reassurance and help build trust in them.

d) Start with one session

A single session can be an easy avenue to get to know your online therapist before committing to full-fledged therapy sessions with them.

Your first session can be the stage to:

Ask questions about your therapist and their approach to therapy

Understand what a session with your therapist would typically look like

Discuss any concerns you may have (including apprehensions about trust)

Explore how you feel talking to them and note your gut feeling: do you feel comfortable, safe and positive?

2) Ensure Open & Honest Communication

Trust in a therapeutic relationship grows through open, honest, vulnerable and judgement-free conversations.

However, opening up to a new therapist may not be the easiest thing to do, especially during initial therapy sessions.

This is where the interplay of trust and honesty comes in.

While trust is key for honest communication, honesty is also a vital aspect of what goes into building that trust in the first place.

Acknowledging your apprehensions and being honest with your online therapist can help you establish trust more quickly.

Below are some tips to help you ease into opening up to your therapist in Australia:

a) Go at your own pace

Start small! You don’t have to share every single detail about your life in the first few sessions.

Take your time to open up over the course of multiple sessions.

Try this: If you’re feeling apprehensive, start by discussing neutral topics or areas of your life that feel easy to share.

You can gradually move to more sensitive topics as you become more comfortable.

b) Make sure honesty extends to your concerns

Honesty in the context of therapy doesn’t just mean sharing personal issues; it extends to any concerns you may feel.

Let your online therapist know about your fears and apprehensions. If you’re finding it hard to trust them, make sure to be open about that as well.

c) Be vocal if something doesn’t feel right

In addition to pre-existing concerns, if you feel hesitant or unsure about something, such as a strategy, approach or certain questions, remember to be vocal about it.

A good online therapist will tailor sessions to your comfort and create a safe space that accommodates your concerns.

d) Don’t hesitate to ask questions

A majority of your therapy sessions may involve your online therapist asking questions and you providing answers.

However, it’s important to remember that you’re always free to pose questions to your therapist.

Want to know why your therapist is using a particular technique? Ask away!

Questions lead to better understanding, which in turn fosters open communication and trust.

e) Be honest about your progress

Let your therapist know if you feel an approach or strategy isn’t leading you to the progress you wish to see.

Sharing your honest thoughts with your online therapist can help them adjust their approach and suggest alternative strategies to better suit your goals.

3) Evaluate Your Therapist’s Actions

Trust is a two-way street. Your therapist’s actions play a crucial role in creating a trusting therapeutic relationship.

Paying attention to the green flags from your therapist’s actions can increase trust, while noting any potential red flags can help you decide whether they’re the right fit.

Below are some easy ways to evaluate your therapist’s actions:

a) Pay attention to how they respond

A good therapist makes you feel heard, respected and safe, even when discussing sensitive or complex topics.

Ask yourself:

Do they listen actively without interrupting you?

Do they validate your feelings and emotions (and not dismiss them)?

Are they non-judgmental?

Are they patient and empathetic?

Do they offer reassurance about your apprehensions and concerns?

b) Observe their professional boundaries

A professional therapist will ensure that the focus remains on you, the client, and always keep your concerns and boundaries in mind. They will never try to push you into discussions you don’t want to face yet.

Ask yourself:

Do they maintain confidentiality?

Are they respectful of your personal space?

Do they double-check when broaching sensitive topics?

Do they avoid sharing much about their personal life?

c) Check for consistency in approach

Trust is built over time through consistency. An online therapist who is punctual and consistent in their approach translates to someone reliable and trustworthy.

Ask yourself:

Are they punctual for therapy sessions?

Do they reschedule sessions often?

Do they follow through on commitments? Eg sharing a podcast or guide

Do they ensure consistency in approach and strategies?

d) Note whether they encourage autonomy

A therapist’s role is to guide and support you in your mental health journey – not to take control and steer the course of it. You should feel empowered and encouraged to spearhead your healing journey.

Ask yourself:

Do they equip you with long-term tools and skills?

Do they empower/guide you to your own decisions (as opposed to offering advice or solutions)?

Do they let you steer the pace of therapy?

e) Reflect on how you feel after sessions

Taking some time after sessions to reflect can help you understand how you feel about your therapist and where your therapeutic relationship is currently at.

Ask yourself:

Do you leave sessions in a better mental space than when you entered them?

Do you leave sessions with a clearer perspective or a lighter heart?

Do you feel safe expressing your feelings and sharing your thoughts?

The When: When Will You Start Trusting Your Online Therapist

It’s important to remember that trust is developed over time, not established overnight.

While some may start trusting and feeling connected to their online therapist within the first few sessions, it may take a few weeks or months for others.

There’s no set timeline on when you should start trusting your therapist in Australia. What matters is that you go in with an open mind, put in the effort, and give it time.

If you feel like an online therapist may not be the right fit even after a few sessions, you can always discuss this concern with them or switch to a different therapist.

Conclusion

Building trust with your online therapist in Australia takes time, patience and effort.

If you’re feeling unsure about trusting your therapist, remember – trust isn’t built by rushing into the unknown; it’s fostered through small and intentional steps.

At TYHO, we work with a team of vetted Therapists in Australia who are here to help you navigate this journey towards mutual trust and mental wellness.

Explore online Therapists in Australia today!