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Month: May 2025

What Makes Therapy Work?

Posted on by Prath
  • Published on 22 May 2025

Ever felt like therapy works for everyone else, except for you?  

Maybe you’re thinking that your problems are too hard to fix, or perhaps you’ve tried opening up before, but all your issues seem trivial when you’re actually sitting on the therapy couch.  

Your feelings could be more common than you realise. People often wonder if they’re ‘doing therapy wrong’ – and let’s be honest here, the process itself may not be wrong, but you might be missing some important steps that could contribute to your overall progress and growth.  

After all, happiness and resilience are skills that can be cultivated. And all it takes to make it work is knowing whether you’re talking to the right therapist and showing up in a way that helps therapy do its job. 

Ahead, we’ll walk through what makes therapy effective from both sides of the couch.  

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Do Therapy Approaches Actually Work?

Yes, therapy does work. And research spanning from 2009 to 2025 confirms its effectiveness.  

Counselling techniques have become more scientific and evidence-based, with decades of research indicating how certain approaches, like cognitive behavioural therapy (CBT), are helpful for anxiety, borderline personality disorder, and so on.  

But here’s the catch: The exact therapeutic approach isn’t as important as the belief that it will help. 

A model was developed by Jerome Frank called the ‘common factors model’. Frank suggested that therapy works best when both the therapist and the client believe in the approach being used.  

What further adds to the effectiveness of therapy is having a strong and healthy relationship with the mental health professional. 

Hence, the key to making therapy work involves a holistic approach and mutual effort from the client and the therapist. Your belief, combined with the backing of science, can make profound changes in your life and mental well-being.  

3 Counselling Skills Therapists Use to Make Therapy Work

Have you ever been to a hot pot gathering? One person might bring the broth, and the other might bring all the raw ingredients. It’s the combination of both that makes for a great, wholesome feast. 

In some ways, going to therapy is like going to a hot pot event. You bring your lived experiences to the table, while your therapist brings a toolkit of clinical skills, which is the ‘broth’ that helps you create the life you want to live. 

But just like with a hot pot, having the ingredients alone isn’t enough. You both need to agree on how to combine them to create something meaningful. 

In this section, let’s focus on the therapist’s role and the skills they use to make therapy work. 

A female therapist listens as a male client opens up during a therapy session.

1) Listening and Communication Skills

Good therapists in Singapore will use the following listening skills during sessions: 

  • Focus entirely on what the client is sharing without interrupting the conversation 
  • Summarise the information shared by the client in an objective and neutral way  
  • Share reflections on the information without missing any key details or adding judgments 
  • Work actively on indicating the right body language and emotional expressions during the conversation 
  • Remain comfortable with silence and allow space for clients to process their thoughts  

Similarly, good verbal communication skills are also essential to make therapy work. For example, a therapist who successfully uses these skills may say statements like, ‘I understand what you’re saying’ or ‘I can see that you’re struggling with this issue.’ 

Verbal communication skills include: 

  • Using appropriate language based on the situation and information discussed 
  • Being in tune with what’s being said and about whom (ie knowing the context well in advance) 
  • Recognising the duration and depth of the information said and encouraging clients to open up more or take breaks, depending on the situation 
  • Using less confrontational and more engaging ways of speech  

2) Reflection Skills

Reflection is a complex skill. Therapists who make therapy work have considerable reflection skills to communicate with the clients that they are striving to understand and that the pace of therapy is going in the right direction.  

Some of the essential reflection skills in therapy include the following: 

  • Reflect and rephrase the therapist’s version of the client’s story 
  • Use declarative statements when the therapist is sure of the context (eg ‘You’re not overreacting. This situation genuinely hurt you.’) 
  • Keep reflections concise and thorough 
  • Focus on the core aspect of the entire conversation and not drift away from it 
  • Accept feedback and corrections from the client on what they’ve said or reflected on 
  • Interrupt a client’s conversation with a reflection only when the therapist genuinely feels like the reflection helps the client in a positive and unbiased way 
  • Use reflection skills to encourage the client to be honest and open about their problems 

3) Helping Skills

Helping skills in therapy help form an effective and ongoing dialogue between the therapist and the client. These are also referred to as microskills. 

Some of the essential microskills therapists may use include: 

  • Asking open-ended questions to help the client elaborate on their internal frames of reference (ie makes sense of the client’s own experiences from their point of view) 
  • Being aware of ‘big emotions‘ that the clients may be experiencing and showing that they are in tune with the client (ie empathic attunement) 
  • Interpreting the meaning behind what the client says on a surface level 
  • Using directive counselling skills to help the clients set realistic and achievable goals in their personal, relational and professional lives 

3 Ways To Make Therapy Work As a Client

Now, let’s look into what you, as a client, can do to make therapy work.  

1) View Therapy As Collaboration

Therapy is not a spectator sport. Imagine being on the ground, playing the game, and actively contributing towards winning – that’s how therapy should feel.  

Once you’re in a therapy session, your path to achieving your goals is a team effort. While your therapist may guide you, you must travel to the desired location.  

How do you show up as a collaborative client? Here’s what you can do: 

  • Share what you want from therapy honestly. You may not know how to set expectations right away, so try not to limit yourself to goals that ‘seem’ okay to have.  
  • Share feedback as and when required. For example, if focusing too much on past events doesn’t work out for you, bring it up during sessions. You can say something like, ‘I prefer focusing on my work issue right now rather than exploring my past trauma.’ 
  • Take control of the pace and direction of sessions. Your therapist may ask, ‘What would you like to talk about today?’ this question indicates that you’re an active collaborator. Use this opportunity to focus on aspects that matter most to you.  

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2) Be Honest During Therapy Sessions

You can talk about whatever you want during therapy.  

People may hesitate to share certain aspects of their lives due to the fear of judgment. Sometimes, you may be unsure if the topic is even ‘allowed’ to talk about.  

However, there are no off-topic discussions during therapy in Singapore. You can bring up anything that’s making your life difficult. However, remember that honesty and boundary-setting go hand in hand.  

If you or the therapist feel uncomfortable with a discussion, it’s okay to pause and reflect. With open dialogue, your therapist may find a middle ground and steer the conversation in a direction that makes both of you feel comfortable.  

If you’re not sure how to be honest, below are some dialogues you can use: 

  • ‘I’m scared to talk about this. Could I perhaps send a text of what I’m thinking?’ 
  • ‘I don’t think I’m ready to change this aspect of my life. But I also feel like it’s holding me back. What do I do?’ 
  • ‘This exercise/approach makes me feel too anxious. Can we explore an alternative?’ 

📝 Reflection Prompt:

What’s one thing you haven’t said in therapy yet because it feels too vulnerable? What would help you feel safer saying it? 

3) Apply Therapy Skills in Real Life

It’s tempting to keep therapy in the therapy room. After all, ‘real life’ is where it gets too difficult to handle, and you may find it a safer option to practice therapy skills in a controlled environment.  

But here’s what you may need to remember:  

Real growth happens when you start taking what you’ve learned and testing it in everyday life. 

If you’re unsure how to implement the skills, ask your therapist about actionable ways to take therapy ‘outside’.  

For example, therapists may give you exercises, homework, activities, or resources to look up in your free time. Following the professional’s guidance is one way to apply the skills outside of sessions.  

Below are some tips on applying therapeutic skills to your real life: 

  • Pick one easy and small skill each week and focus on it for a few minutes daily. Maybe it’s using ‘I statements’ in a conversation or taking a 10-minute walk every morning.  
  • Track all your habits and skills. Whenever you use a skill, remember to note it down with your reflections. Write about how you felt before, during, and after using the particular skill. 
  • Take your reflections back to therapy and bring up the skills that didn’t work for you or were too hard to use.  

Frequently Asked Questions

1) What makes therapy effective?

Below are some simple things that make therapy effective: 

  • A strong belief that the therapeutic approach will work 
  • A healthy relationship with the therapist 
  • Clear and realistic goals and a timeline for achieving them 
  • Willingness to practice therapy skills during sessions and in real life 

2) What are 4 things that can happen in therapy?

A lot of things can happen during therapy. For example: 

  • Your relationships may become healthier 
  • You may become more assertive at work 
  • Issues like low self-esteem or low confidence can be addressed 
  • You may reduce symptoms of depression or anxiety 

The things that can happen may depend on your therapy goals. Hence, it’s important to have clarity on what you want to work on and what you want your life to look like after seeking professional support.  

3) Does therapy work if you are self-aware?

Yes, therapy works even if you’re self-aware.  

Many self-aware people may also struggle with problems such as: 

  • Overthinking 
  • Performative vulnerability 
  • High self-expectations 
  • Difficulty asking for help 

Therapists in Singapore can help you make better sense of your thinking patterns, even if you’re self-aware.  

4) Does therapy change the way you think?

Yes. In many cases, therapy helps change negative thought patterns and replace them with helpful ones (a technique often used in CBT).  

The new and positive way of thinking can change how you: 

  • Relate to the world 
  • Build and maintain relationships with others 
  • Approach difficulties and stress in life 
  • Make the best out of life possible 

Conclusion

So, what makes therapy actually work? 

It’s not a magic pill. Not a secret solution. But therapy works when there’s consistent effort and mutual collaboration.  

It’s about having an honest discussion with someone who understands you (even when it’s awkward) and actually implementing skills in real life.  

Book a session with one of our expert Singaporean Therapists if you’re ready to start your journey. Trust us, therapy really does work!  

Breaking the Stigma Around Mental Health & Therapy

Posted on by Manassa Shrikanth
  • Published on 19 May 2025

You’ve probably heard it – a friend saying they’re ‘just tired’ when they’re actually struggling. You’ve probably seen it – a colleague brushing off severe work stress with a laugh. Or maybe you’ve experienced it yourself – the hesitation to even think about seeking help, let alone talk about going to therapy.

Stigma around mental health and therapy is everywhere, often subtle but deeply ingrained. It stops many people from seeking the support they need – until they’re in a crisis.

But what if we could change that? 

Yes, you heard us right! We can break the barriers of stigma around therapy through deliberate and consistent efforts, both individually and as a society.

This blog takes you through what stigma around mental health and therapy looks like, why it may exist, and how we can collectively bring down those towering walls.

What Does Mental Health & Therapy Stigma Look Like?

Stigma around mental health and therapy isn’t always loud and dramatic. More often than not, it hides in plain sight, in silence, discomfort, shame, judgment and quiet avoidance. 

It can come from society, family, culture, media, workplaces, and even our inner dialogue. Many internalise the idea that mental health struggles are signs of weakness and that therapy is only for the ‘weak’ or those who are ‘seriously ill’.

Mental health and therapy stigma can be broadly classified into the following three types:

Public Stigma

We see public stigma in the beliefs, practices, stereotypes and discriminatory behaviours followed (passively or actively) by a majority of society.

Some common types of public stigma are:

  • Stereotypes and misunderstandings about mental health and mental illness
  • Offensive terms and insensitive casual jokes that mock mental health or therapy 
  • Social media and mass media content that trivialises mental health concerns like anxiety, Obsessive Compulsive Disorder (OCD), depression, Attention Deficit Hyperactivity Disorder (ADHD), etc
  • Avoiding and discriminating against individuals with mental health conditions
  • Gender-based stereotypes such as ‘Men should be strong’, ‘Women are emotional’, ‘Men shouldn’t talk about their feelings’, etc
  • Belief that feeling emotional is bad or weak, and glorification of stoic behaviour and silent suffering

Self-stigma

Self-stigma is often the result of internalised public stigma that we grow up seeing around us. 

Below are some practical examples of how self-stigma around mental health and therapy can manifest:

  • Saying you just need to be stronger when someone opens up about their mental health struggles
  • Judging someone for seeking therapy, seeing it as a sign of weakness, or feeling ashamed of yourself for wanting to
  • Believing that therapy is a waste of money or feeling guilty about spending money on therapy sessions
  • Avoiding the topic of mental health as much as possible in social settings
  • Believing therapy is only meant for ‘serious issues’ or diagnosed disorders
  • Feeling like asking for help means you’ve failed in some way

Structural Stigma

Structural stigma refers to systemic policies and institutional practices that create differences and discriminate against marginalised communities, including those facing mental health challenges.

Here are some ways in which structural stigma exists in the mental health context:

  • Laws, regulations and policies that alienate, discriminate, or limit the rights and opportunities of those with mental health conditions
  • Fear or inability to disclose that you’re in therapy at the workplace or school
  • Barriers to quality mental health support, such as a lack of financial support, insurance coverage and institutional support

Why is There So Much Stigma Around Therapy?

Stigma around therapy arises out of a combination of societal factors, historical attitudes, widespread stereotypes, prejudice, misinformation and more.

According to the American Psychological Association, stigma is often the result of a ‘lack of understanding or fear’ of the unknown. We fear what we cannot understand and alienate, avoid, trivialise and discriminate against what we fear.

That said, the following are some common reasons that may have led to and sustained mental health and therapy stigma:

  • Negative stereotypes portrayed in mass media that reinforce prejudice against mental health struggles, professionals and therapy-goers
  • Lack of public education and awareness 
  • Historical, cultural and religious perceptions and influences
  • Lack of understanding about mental health challenges and how therapy works
  • Peer pressure, fear of judgment and ostracisation 

As we saw in the preceding section, stigma can manifest as societal prejudice, personal beliefs and systemic discrimination. These, in turn, negatively impact the lives of people with mental health issues, society at large, and future generations.

Hence, it’s crucial to find ways to collectively break the stigma around mental health, normalise therapy and other forms of mental health support, and build a more empathetic, inclusive and supportive society.

Did you know that 1 in 3 Singaporeans faces mental health struggles?

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8 Ways to Break the Stigma (as Individuals & a Society)

When we say ‘breaking the stigma around therapy’, we don’t just mean awareness campaigns and rallies. It can be done through small, intentional acts in our everyday lives.

Have you heard the quote, “The journey of a thousand miles begins with one step”? This simple yet deep quote by the Chinese philosopher Lao Tzu shows us the power of small steps.

Right from the words we use to the social media stories we post, these seemingly everyday actions and choices can help shift perspectives about mental health (internally and eventually at a societal level).

Here are some ways in which each of us can contribute to breaking the stigma and normalising therapy and mental health support:

1) Learn About Therapy & Mental Health

Stigma often stems from misunderstanding, misinformation or fear. Thus, the first and perhaps most crucial step to ending any type of stigma is education and understanding.

Spend time learning about mental health from credible sources. As you start learning, gently push yourself to challenge myths and misconceptions when you hear them – be it with family, friends, colleagues or strangers.

Also, research forms of mental health support, such as therapy, and understand how they work. Understand that there is no prerequisite for therapy, and you don’t need a reason to reach out for help.

Understanding can help slowly unravel years of stigma and internalisation.

2) Speak Openly About Your Therapy Journey – If You Feel Safe Doing So

Sharing your personal experiences with therapy can be a great tool in spreading awareness and breaking stigma. That said, ensure that you feel comfortable and safe doing so.

You can talk about your experiences (with therapy, mental health apps, specific mental health struggles, or just mental health in general) in everyday conversations, share them through social media platforms or write about them.

Hearing your story can help others see that therapy is not something to be ashamed of – it’s a form of self-care and one of the bravest things you can do. Your story might be the spark of encouragement for someone else to reach out for help!

3) Engage with & Share Credible Mental Health Content on Social Media

Amid the endless waves of misinformation rampant on social media, every piece of credible content has immense value. 

Follow trustworthy pages such as mental health professionals and organisations, and share content that you find insightful and reliable. Each post or story you share can help reshape the narrative around mental health and therapy.

Parents having a conversation about mental health and therapy with their child.

4) Normalise Talking About Mental Health at Home

Make emotional check-ins and conversations around mental health a regular part of family life. 

Discussing feelings openly, whether arising out of relationships, work or school, can help create a home environment where mental health is valued the same as physical health.

If you’re a parent, talk openly about your emotions, share experiences with therapy, model healthy coping strategies and validate your children’s feelings. 

Parents are some of the earliest shapers of children’s views around mental health. If your child is facing any mental health challenge, consider consulting a professional child therapist.

Creating a safe, nurturing space at home – one where feelings are welcomed and not judged – helps kids develop a healthy relationship with mental health and therapy.

Remember, change always starts at home.

5) Speak Up When You Notice Stigma in Conversations or Situations

Staying silent in the face of jokes and casual remarks about mental health may seem harmless, but they only serve to reinforce stigma. In fact, stigma thrives in silence.

If you observe prejudiced opinions, ignorant comments, or outright harmful actions around you, call them out (with kindness) and explain why they are harmful. 

These small acts of speaking up can help dismantle the layers of stigma surrounding therapy and mental health.

A person offering support to a friend and encouraging them to explore therapy.

6) Support Loved Ones Facing Mental Health Challenges

If a friend, family member, or acquaintance is dealing with mental health struggles, offer a listening ear, a compassionate shoulder, and a supportive hand.

Let them know they’re not alone and encourage them to seek help through therapy, support groups, or just talking to someone they trust. If they feel comfortable sharing more with you, stay sensitive and non-judgmental. Sometimes, even just having someone by your side can help significantly. 

By being there for your loved ones when they face mental health challenges, you also help fight stigma.

7) Encourage Mental Health Awareness in Schools & Workplaces

If you have the resources and safety to do so, advocate for open conversations and awareness initiatives such as support groups, workshops, Employee Assistance Programs (EAPs), etc, in your workplace.

Parents of school-going children can also improve awareness by petitioning educational institutions to have:

  • Mental health-inclusive educational policies and curricula
  • Mental health initiatives such as regular workshops and programs
  • On-site school counsellors to provide therapy and support for students

Ensuring mental health inclusivity in schools helps children build emotional resilience from a young age.

8) Support & Participate in Mental Health Campaigns & Initiatives

Mental health awareness campaigns and initiatives are among the most effective ways to break down stigma.

By participating in and supporting (to the extent and in the way that you can) local mental wellness events, school-based mental health drives or workplace workshops, you can help shift public perspective on mental health and therapy.

Remember that support needn’t always be monetary – you can make an impact by volunteering, just showing up or even spreading the word.

Key Takeaways

Today, mental health awareness and inclusivity are at an all-time high, and we believe the only way to go is up!

Through intentional actions (small or big, collective or personal), we can spark real change and shatter the stigma around mental health and therapy. 

Here’s a quick recap of some ways you can help drive change:

  • Start or engage in conversations about mental wellness
  • Educate yourself and those around you 
  • Share your therapy experience
  • Offer support to loved ones struggling with mental health 
  • Encourage people to explore therapy 
  • Share credible content about mental health and therapy on social media
  • Create a mental health-positive home environment 
  • Reflect on your internal biases and challenge stereotypes
  • Encourage, support, and participate in mental health initiatives, campaigns, and events in your community, workplace, or school

If you’ve been hesitant to start therapy, take this as your sign to break the chain of stigma and prioritise your mental well-being. Remember, therapy is a life-long investment in your well-being and asking for help is one of the bravest things you can do.

Explore Therapists at Talk Your Heart Out (TYHO) and schedule your first therapy session today!

6 Benefits of Online Therapy for Expats

Posted on by Prath
  • Published on 15 May 2025

Expatriate life can be fun. But let’s be honest here: adjusting to a new environment, handling all chores alone, and finding a community to fit into is all hard. The journey doesn’t end when you settle in, either.  

After a time, you may start to feel lonely or stuck. Some common emotions you may feel include emotional exhaustion, sadness, anger, distress, or anxiety.  

It’s not just in your personal lives that you may struggle. For example, research shows that nearly 80% of expat employees struggle with negative mental health symptoms as a direct result of their work.  

But here’s the good news: Online therapy in Singapore can be a great way to manage your mental health.  

In this article, we’ll dive into the six benefits of online therapy for expats and answer some commonly asked questions about the expat journey and mental health support. 

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The 6 Key Benefits of Online Therapy for Expats

1) Convenient and Accessible

Expats may prefer to seek therapy without leaving their homes. For example, finding a Therapist nearby can be challenging if you’ve just moved to a new country.  

Moreover, stepping outside the house to go to an unfamiliar environment within a few days of the move can also be challenging. Where do you go? How do you travel? What is the travel etiquette of the country? There are so many questions. 

In countries like Singapore, finding time for in-person therapy is not always easy. This is especially true if you have a busy schedule or lack resources.  

In such cases, online therapy in Singapore can be a great option for you.  

Some benefits of the convenience of online therapy include: 

  • No commute  
  • Flexible hours (eg you can book a therapy session during a lunch break or even after work hours) 
  • Accessible from any location 

2) Familiar Environment

Booking therapy sessions in an unfamiliar environment can be intimidating. For many expats, the lack of cultural awareness of the particular country can add more stress to the process. Many give up seeking mental health support due to such reasons.  

For example, let’s assume a person called Max moved to Singapore for work and has been feeling homesick. Talking about his issues with a Therapist from a different culture makes him feel more lonely and excluded.  

If you relate to the above example, you are not alone. As an expat, you can try online therapy in Singapore and talk to someone who’s from the same cultural background as you.  

You can attend online sessions from a familiar environment. For example, some places of familiarity may include your house, work room, a park you visit daily, or a quiet cafe you’re already used to.  

Tip: If you have yet to make the new place your home, try bringing all your comfort items to the place. Surround yourself with familiar objects that carry sentimental value or that make you feel at ease.  

For example, family photos, favourite books, or even a cosy blanket can make you feel comfortable.  

Additionally, you can add elements that remind you of your culture or home country, like local artwork, souvenirs, or foods that bring back fond memories. 

3) Choice of Therapists

One of the major advantages of online therapy is the diverse choices of Therapists you can choose from.  

At Talk Your Heart Out (TYHO), we have Therapists: 

  • Who lived in multiple countries, such as Australia and America 
  • From other countries like Malaysia or India, who live and offer mental health support in Singapore 
  • Who’ve worked with clients from several different cultural and social backgrounds 

If you visit our website, you can filter Therapists by country, gender, language, and issues. The filter option allows you to look for a professional with specialisations in specific issues you want to address. 

Moreover, you can choose Therapists based on their therapy style and approach.  

For example, let’s assume you are a critical thinker and are drawn more towards therapy approaches that are scientific and practical in nature. In this case, you can choose a professional who has training in solution-focused brief therapy.  

You can also share your preferences with the Therapist during your first session. Most professionals may offer a combination of approaches (ie eclectic) to best meet your needs.  

A therapist and client discussing therapy goals during the first session.

4) Cultural Understanding

Living in a country with a vastly different culture can leave you feeling isolated or confused. Culture shock is real and, if not addressed properly, can lead to psychological distress.  

Expatriates may also struggle with issues like social anxiety or depression due to these cultural differences. 

Take Wei, for example. An expat from China living in the UK, he sought therapy to cope with family pressure. His therapist, from a Western background, suggested that Wei move out to gain independence, as this is common in Western cultures.  

However, in Chinese culture, it’s typical for adult children to live with their parents, making the suggestion feel out of place for Wei. This misalignment left him frustrated and misunderstood. 

Online therapy can help prevent such cultural friction. Here are some key benefits: 

  • Culturally competent therapists: A therapist who understands your cultural background and adjusts their approach to suit your needs. 
  • Relevant support: A therapist who provides tools and techniques that respect and incorporate your cultural values. 
  • Avoiding misunderstandings: A therapist who considers cultural factors before tailoring a therapeutic plan. 

5) Expat Therapists

In addition to cultural understanding, some expats may feel more comfortable talking to a therapist who’s also an expat.  

Expat Therapists can provide insights that are unique to living abroad as a foreigner. At TYHO, we have several expat Therapists who offer online therapy sessions. Simply reading their descriptions or watching their introductory videos can give you an idea of where they’ve lived and where they’re from! 

Here’s how an expat Therapist can help: 

In your personal life: 

  • Navigating homesickness or missing loved ones back home 
  • Managing and working on long-distance relationships 
  • Adjusting to local cultural etiquette 
  • Dealing with identity shifts or feeling ‘in-between’ cultures 
  • Coping with the stress that may occur due to relocation  

In your professional life: 

  • Adapting to a new work culture or different leadership styles 
  • Dealing with isolation in remote or hybrid work settings 
  • Handling imposter syndrome in competitive international environments 
  • Managing career transitions, uncertainty, or burnout abroad 
  • Setting boundaries in culturally diverse workplaces 

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6) Long-Term Therapy Support

Seeking long-term mental health support is essential for all people, let alone expats.  

As an expat, many things in your life may be uncertain. Perhaps you’re staying in the new country for a long time. Maybe you’re planning to move countries every few years.  

With all these uncertainties, it can be hard to start your mental health journey if you’re unsure how long it’ll serve you.  

However, online therapy can be a great way to start your journey and stay consistent for a long time.  

You can continue to talk to the same Therapist from any location you prefer. Additionally, having a reliable Therapist in Singapore can provide a sense of emotional stability during major life transitions.  

Frequently Asked Questions

1) What are the common mental health issues that expats may face?

Expats often face unique challenges that can affect the quality of their lives. Some of the common issues include: 

  • Stress and anxiety: Adapting to a new culture, learning a language in a stressful environment, and a lack of a stable support system can feel overwhelming. These pressures, combined with the emotional labour of maintaining long-term relationships with loved ones back home, can also lead to symptoms of generalised social anxiety.  
  • Depression: The initial excitement of living abroad may usually be followed by feelings of homesickness, sadness, and even depression. The unfamiliarity of the environment, culture, and people can make expats feel lonely. These emotions may eventually lead to symptoms of depression.  
  • Social isolation: Living in a foreign country can take time to adapt and adjust. Not knowing how to interact with new people in the country can make expats feel isolated.  

All the issues may or may not exist in isolation. For example, some people can feel depressed and anxious at the same time. In contrast, others may specifically struggle with depression.  

2) What are some coping strategies for expats?

Living a happy life in a foreign country is possible. Through several therapeutic and self-care activities, expats can improve their emotional well-being.  

Some common and simple strategies are: 

  • Learning the language: If you live in a country like Germany or the Netherlands, learning the language can help you connect with the local community. Languages are also a great outlet for building strong relationships.  
  • Building a routine: Creating a new and comfortable routine for yourself can help you manage stress, anxiety, and depression.  
  • Staying connected with loved ones: Maintaining long-distance relationships can be challenging, but they also offer a great way to manage your mental health. Try to schedule calls with your friends or family back home, and remember to keep in touch with your loved ones in a way that feels most comfortable to you.  
  • Maintaining physical health: Incorporating exercise or movement can also improve emotional symptoms. Sometimes, joining a running or walking club can keep you fit while also exposing you to new relationships.  

3) How to start therapy in Singapore with TYHO?

Visit our app to start online therapy in Singapore.  

You will find a comprehensive list of diverse Therapists in Singapore on the app. Use filter options like gender, language, issues, and approaches to find the best Therapist for your needs.  

After filtering, review the shortlisted therapist profiles. Watch their introductory videos, read their descriptions, and look at the list of issues they can help with.  

Once you find someone you like, book an online audio or video session with them. Make the payment and access the video link on your TYHO Dashboard.  

If you need help selecting a Therapist, feel free to reach out to us here: [email protected] 

4) What if therapy is not making progress?

If you feel like online therapy in Singapore is not progressing, it may be time to have an honest discussion with your Therapist.  

Sometimes, talking about the setback with a professional can help you understand why a lack of progress exists.  

For example, you may not notice progress due to some of the common reasons below: 

  • You’re not applying the skills you learn in real-life situations 
  • The therapeutic approach does not meet your needs 
  • You’re not actively addressing the issue you need help with 
  • The Therapist is not the right match for you 

Remember that finding a good online Therapist can take time and effort, but it’s worth the investment.  

If you’re struggling to progress even after talking to your Therapist, it may be time to look for someone new.  

Changing Therapists is normal and required if things are not progressing. Reach out to us if you need help changing your Therapist!  

Key Takeaways

  • Online therapy provides a convenient, accessible, and flexible way for expats to receive support. 
  • Talking to a Therapist from a familiar environment can directly result in positive therapy outcomes.  
  • The wide choice of therapists and availability of expat therapists ensure that you can find the right match for your needs. 
  • Understanding cultural differences and offering long-term support make online therapy an ideal solution for managing mental health while living abroad. 

You deserve high-quality support, no matter where you live. If you’re ready to start your mental health journey, find an online Therapist at TYHO today.  

10 Reasons To Consider Therapy, Even If You’re Feeling ‘Fine’

Posted on by Prath
  • Published on 15 May 2025

As someone actively involved in the mental health industry, we often get the question, ‘Why do I need therapy?’ 

It’s a valid one. After all, many still believe that therapy in Singapore is required only for those with ‘serious’ mental health issues.  

That’s not quite the whole picture. Therapy can be helpful even when everything feels ‘fine’. But here’s a question: how would you know the difference between feeling ‘fine’ and struggling with something beneath the surface? 

When you’re struggling, it’s easy to slip into autopilot—going through your usual routines while quietly carrying stress or sadness beneath the surface. 

This is where therapy can help. Your Therapist may notice the small changes in your moods and behaviour before they worsen into severe symptoms.  

In fact, therapy in Singapore gives us abundant chances to live and feel better. Read ahead to understand why you may need therapy even when you feel ‘fine’. 

This Article Contains:

1) Building Resilience

Therapy in Singapore can be a space to build your resilience. You may not be in a crisis situation right now, but you can still learn skills that can equip you to handle any future challenges.  

For example, imagine you were not chosen for a promotion you’d worked hard for. You start questioning your abilities, new projects make you doubt yourself, and you start losing confidence in your work.  

Although not a major crisis, the situation can still cause significant distress. If left unaddressed, your lack of confidence can lead to poor work performance or affect your motivation.  

In such cases, Therapists in Singapore may use approaches like cognitive behavioural therapy (CBT) to help you: 

  • Identify and reframe negative thoughts (eg, ‘I’m not good enough’ to ‘One setback does not define or measure my capabilities’) 
  • Challenge maladaptive beliefs about yourself (eg, learning to separate facts from your assumptions) 
  • Learn emotional regulation skills to prevent your feelings from taking control of your actions 
  • Improve problem-solving and conflict-resolution skills (eg, setting realistic goals to aim for a promotion) 

2) Improving Self-Esteem

Most of us may have insecurities in one or more areas of our lives. But can you identify their origins and how to work through them?  

For example, let’s imagine a character called Blee. Blee has a negative body image and refuses to step outside the house without wearing makeup, even if it’s a short trip to a nearby supermarket.  

Over time, her insecurity prevents her from engaging in social events, including work seminars and personal gatherings. She constantly second-guesses her appearance, and her low self-esteem affects her mood and emotions.  

Through therapy in Singapore, Blee may be able to unpack where these feelings come from. Perhaps she was often teased in school for her looks, or maybe she’d internalised the belief that she wasn’t attractive to people without makeup.  

In such cases, online or in-person therapy can help her: 

  • Explore and reflect on negative self-beliefs and how they’re impacting her mood 
  • Explore her self-worth beyond her appearance 
  • Build self-esteem through positive self-talk and affirmations 
A woman hugging herself, showing self-love and care after learning self-care skills in therapy.

3) Learning Coping Skills

How do you manage your feelings when you’re too emotional? How do you handle conflicts when you’re angry with your partner?  

Most emotions you feel daily are very normal. However, you may start engaging in harmful or unhelpful behaviours if you are unaware of how to process or regulate these emotions.  

For example, let’s say you’re angry with your partner because they forgot to buy groceries for the week. It’s night, and the supermarkets are all closed for the day. You’re angry because you feel like your partner didn’t take you seriously.  

Imagine if you give your partner the silent treatment or say hurtful things to them during this situation. The outburst may give you temporary relief, but in the long run, your relationship may become strained and stuck in negative patterns of interaction.  

Hence, even if you feel ‘fine’, Therapists can teach you: 

  • How to interact healthily with your partner, friends, or family members 
  • How to identify the triggers that cause you emotional outbursts 
  • Communication tools to prevent the argument from escalating 
  • How to improve interpersonal bonds, especially after a heated argument or a difficult interaction 

4) Navigating Life Transitions

Any major life transitions cause a lot of psychological distress, confusion, anxiety, or emotional exhaustion.  

After all, the only constant is change. And therapy is the best place to prepare for these big changes.  

For example, imagine you’ve spent a decade building a career in finance, but you’ve always been more drawn to creative fields, like graphic design. Making a career change at this point can be scary. 

You may ask yourself, ‘What if I fail?’ or ‘Am I throwing away everything I’ve worked for?’ 

In such cases, a Therapist in Singapore can help you: 

  • Identify and focus on your personal and professional values before making a decision 
  • Explore your identity loss related to career change 
  • Build confidence and prepare yourself with life skills  
  • Develop a structured action plan with manageable steps to make the transition smoother 
  • Improve your decision-making skills, which might contribute positively to the life transition 

5) Strengthening Relationships

Good relationships don’t happen because of luck. They happens because the bond is built on a foundation of honesty, trust, and open communication.  

Experiencing arguments or conflicts in any relationship is normal. But it’s important to learn how to navigate these issues to ensure that we can maintain the relationship for a long time.  

For example, let’s say you and your partner often argue about how much time you spend together. You feel neglected, while they feel overwhelmed with work.  

These repeated misunderstandings start to create distance and resentment.  

In couples therapy, you can learn: 

  • How to have healthy arguments 
  • Conflict-resolution skills 
  • How to identify and communicate your feelings without feeling guilty  
  • How to express your feelings and thoughts in an articulate way 
  • Boundary setting skills  
  • Assertiveness techniques to express your opinions without fear of conflict 

6) Having a Safe Space to Talk

Not everything needs a hard and fast rule. Sometimes, you may want to talk to someone because you feel: 

  • Stuck  
  • Nervous 
  • Upset 
  • Angry 
  • Overwhelmed 

For example, let’s say you’re a new mom who’s juggling everything at home and work. You’re doing the household chores, caring for your kids, cooking for your partner, and trying to go to work every day.  

It’s hard, and managing everything alone can get lonely very quickly. You might be thinking about a thousand things in a minute, and your thoughts feel like a tornado. You believe that you should have it all together, so you don’t know whom to confide in.  

In such cases, talking to a Therapist in Singapore can be a great idea!  

Therapists can use scientific approaches to help you: 

  • Make sense of your thoughts and feelings 
  • Open up about your deepest vulnerabilities in a safe space 
  • Think constructively  
  • Gain fresh perspectives on yourself and the world around you 

7) Achieving Goals

Do you know what goals you want to achieve in 5 years? Do you have any personal or relationship goals?  

Setting goals is a great way to focus on personal development. Having a goal reminds you of the why of everything: Why do you want to wake up in the morning? Why do you want to exercise? Why do you want to seek counselling sessions? 

For example, let’s say Arun has started a new job and has set a personal goal to build his network. However, Arun procrastinates about getting started as he feels overwhelmed by the process. He doesn’t know where to start or what steps to take.  

If you’re stuck in a similar situation, talking to a Therapist can be helpful. Not only will they help you stay accountable to your goals, but the professional will also work with you to identify what goals are serving you the best. 

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8) Learning Communication Skills

Are you looking to be more assertive but don’t know where to start? 

If yes, you’re not alone. Communication is something we use on a daily basis, yet there’s so much about it that we’re unsure of. 

How do you say no without hurting the other person? What if your people-pleasing tendencies surface when you have to say no to a project?  

Assertiveness can be learned, but it can be hard to understand it all by yourself.  

For example, imagine someone named Blue. Blue has a close friend who often makes last-minute plans and expects them to always say yes. Even when Blue is tired or has other commitments, they find it hard to say no because they don’t want to disappoint their friend.  

Deep down, Blue worries that setting boundaries might make them seem selfish or cause conflict.  

If you resonate with the example, seeking therapy may be the best option. Therapists can help you: 

  • Recognise and overcome people-pleasing patterns 
  • Understand why you engage in people-pleasing 
  • Learn assertiveness and boundary-setting 

9) Navigating Poor Physical Health

A strong connection exists between trauma and poor physical health. In general, chronic illnesses and any other physical health issues can also lead to psychological distress. 

In such cases, talking to a mental health therapist can give you a holistic treatment plan.  

Sometimes, mental health issues may also lead to chronic muscle pain, gastrointestinal problems, headaches, and irritable bowel syndrome.  

Talking to a Therapist in Singapore means that you can: 

  • Identify if any mental health issues are triggering your physical symptoms 
  • Identify if physical symptoms are triggering mental health issues 
  • Identify mental and physical triggers that may be worsening your condition 
  • Learn therapeutic tools to regulate your emotions connected to your physical health 
  • Prioritise your mental well-being while you receive any medical treatment  

10) Exploring Self-Identity

How well do you know yourself? Some people struggle to identify their likes, dislikes, preferences, and emotional needs.  

Lack of self-awareness can lead to conflicts in a relationship, poor mental health, and generalised anxiety.  

People exploring their gender or sexual identity may also face distress during the process.  

Talking to a Therapist means that you can: 

  • Explore your identity in a safe, non-judgmental environment 
  • Discover your emotional, physical, and sexual needs 
  • Learn to live more authentically 
  • Identify the needs that may serve you best in a personal or professional situation 

Key Takeaways

  • You don’t have to wait for things to worsen to benefit from therapy in Singapore.  
  • There are many reasons to seek professional help, and no reason is right or wrong.  
  • Therapy focuses on personal development even when things may feel ‘fine’ to you on the surface.  
  • Therapists in Singapore are experts in multiple areas, including personal, relationships, professional, and family situations.  
  • Investing in your mental well-being now can ensure that you live the best life possible in the future.  

If you’re curious about therapy or want to get started, review our expert pool of TYHO Therapists.  

We have diverse professionals on our platform. Rest assured that you will find someone who truly understands your needs.  

Try therapy today. You might be surprised by how much more there is to discover about yourself. 

A Step-by-Step Guide to Setting Therapy Goals (With Examples)

Posted on by Prath
  • Published on 14 May 2025

Imagine you’re on a long road trip. The logistics are sorted; you’ll take turns driving with a friend, there’s food available every other hour, and you’ve already queued up your favourite song albums to listen to on the way.  

But here’s the question: where are you headed? Sometimes, figuring out the ‘how’ before the ‘where’ or ‘why’ is easier.  

In therapy, the destination is your therapy goal, and the route is the therapeutic plan your Therapist may create to get you there. There are a few things you can think about even before your first session to make the most of the process. 

In this article, we share how you can set goals for therapy. By following these steps, you can come up with a concise list and ensure your time in therapy is intentional, focused, and productive. 

This Article Contains:

What Are Therapy Goals?

Therapy goals are the intentions you share with the professional to help you create a roadmap for measuring progress and achieving your goals.  

Here’s the tricky part: The Therapist in Singapore does not do the work for you. Instead, they provide a clear direction for the therapeutic process and help clients identify specific areas of focus to meet their long-term goals.  

Below are some common types of therapy goals: 

  • Increasing self-esteem and confidence 
  • Improving the quality of sleep and restfulness 
  • Managing symptoms of depression 
  • Healing and coping from past trauma 
  • Exploring and understanding parenting  
  • Learning how to set and maintain boundaries  
  • Discovering yourself, your interests, and your values in life 

The above list is non-exhaustive. Similar to how life constantly changes, your goals may also change along the way.  

In fact, you may even have multiple goals in various aspects of your life. For example, you may wish to improve your communication skills at work while also focusing on dealing with social anxiety.  

Think of therapy as a personal investment. Like planting a tree, your effort today may not be immediately visible.  

However, over time, like how the tree grows roots, leaves, and flowers, you may become more resilient, strong, and capable of handling life’s difficulties.  

Food for thought

Setting goals in therapy is like deciding what kind of tree you want to grow. Do you want strength and stability? More positivity and calmness? Or something that bears fruit in your relationship and friendships?  

Whatever your goal is, your intentions can shape how you appear in the process. While your Therapist in Singapore may prepare the soil and offer the tools to ensure optimal growth, it is on you to nurture yourself daily.  

4 Ways to Set Therapy Goals

It’s common in your first therapy session to let the Therapist know: 

  • What brings you to therapy 
  • What you want to work on 
  • Your short-term and long-term goals 
  • The therapy outcomes that matter most to you 

While some Therapists may directly talk about goals, others may ask questions such as: 

‘If therapy ‘worked’ for you, what would that look like?’ or ‘What does your ideal life look like?’ 

These questions focus on the therapy outcome and act as stepping stones towards identifying your purpose.  

In the following section, let’s look into the four practical ways to set therapy goals.  

A client and Therapist in Singapore discussing their goals for therapy in the first session.

1) Identify Long-Term Dreams

Let’s say you’re entering your first therapy session. After some rapport-building, your Therapist may ask, ‘What brings you to therapy?’ 

Think about the first thing that comes to your mind. Do you want to be happy? Are you struggling with relationship issues? Does work stress make you feel burned out?  

Whatever answer you come up with is what you need to connect with and work through in therapy. Ask yourself this question even before you book your first session.  

Having clarity beforehand ensures you can better articulate your feelings during sessions. In fact, the Therapist may also find it helpful to build on your answers rather than working with a vague idea of your needs.  

Below are some other questions you can ask yourself to identify long-term dreams: 

  • What does being happy mean to me? 
  • What problems do I struggle with on a day-to-day basis? 
  • What problems have I struggled with throughout my life?  

Write down your reflections in a journal. One way to develop goals is to list all the possible reasons for needing therapy.  

Your reasons can be anything ranging from ‘low moods’ to ‘psychological distress.’ There are no right or wrong reasons to seek support.  

As you build the list with your reflections, you may find certain values or goals that stand out more than others. Explore these in detail.  

2) Choose a Topic

As you start discussing your goals, your Therapist may ask, ‘Is there anything specific that’s been on your mind lately?’ 

At this point, you may be encouraged to dig deeper and choose a theme for your session.  

Some people go to therapy in Singapore for a specific reason, such as: 

  • Having a troubled relationship with parents 

However, others may go to therapy to: 

  • Understand and recover from their past trauma 
  • Identify the root causes of their issues 
  • Address various problems in life, like stress, anxiety, and relationship issues 

Hence, picking just one theme to focus on might be difficult.  

What’s important to remember at this stage is that therapy is a long and ongoing process. If you choose one theme today, you may eventually move on and pick something else to work on tomorrow.  

For example, in your first session, you may discuss an issue with your mom. You realise that you often feel drained talking to her, and all conversations are met with a nonchalant attitude.  

To address this, your therapist may use family therapy techniques to improve your bond with your mother. However, after this issue is resolved, you may focus on something else, such as improving your assertiveness at work.  

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3) Set SMART Goals

The goals that often come true are: 

  • Specific 
  • Measurable 
  • Achievable 
  • Relevant 
  • Time-bound 

The idea of SMART goals can be helpful in the therapy process. It helps you avoid the traps of unrealistic goals or those that don’t align with your values. 

Of course, it’s okay to have vague goals at the beginning of therapy in Singapore. However, having only vague goals can make it harder to notice positive therapy outcomes. In fact, as your time in therapy increases, vague goals can also become frustrating and out of reach.  

Think of it this way: The root causes of your problems might feel vague, but your goals don’t have to be.  

For example, you may not fully understand why you’re socially anxious. The anxiety can stem from past negative experiences, self-esteem issues, or something else entirely.  

But your goal can still be clear: ‘I want to feel more confident when speaking in a group setting’ or ‘I want to meet a new person every month and build friendships.’ 

Your Therapist can help explore the underlying causes while also working with you on practical steps to achieve your goals.  

Setting SMART goals

Let’s say you’ve been feeling distant from your partner. You frequently fight and hurt each other and have difficulty articulating your thoughts.  

During sessions, your Therapist might ask, ‘What would change in your relationship if things start improving?’ 

After some reflection, you come up with a SMART goal: 

Specific 

‘I want to communicate more openly with my partner during disagreements instead of shutting down or becoming defensive.’ 

Measurable 

‘I’ll practise using ‘I’ statements (like I feel unheard when…) during arguments, and I’ll aim to have at least one check-in conversation with my partner weekly.’ 

Achievable 

‘I won’t aim to fix everything overnight. I’ll apply this in smaller, low-stakes conversations and gradually use it in more difficult ones.’ 

Relevant 

‘This goal matters to me because I want a healthier, more supportive relationship, and I’m tired of miscommunication causing stress between us.’ 

Time-bound 

‘I’d like to review my progress with my Therapist after one month and reflect on what’s changed, either in how I approach conflict or how I feel in the relationship.’ 

4) Create an Action Plan

Once you’ve identified your important therapy goals, you can work with the Therapist to create an action plan. 

The action plan is also known as the therapeutic plan. The plan involves a measurable and specific roadmap that includes: 

  • Therapist’s clinical impressions 
  • List of specific interventions  
  • Therapy homework 
  • Therapeutic techniques and assessments 

The plan may also include your therapy goals, both short-term and long-term, space to track and measure progress, and methods you’ll use outside sessions to facilitate this change.  

The first important step is to share your therapy goal with your Therapist in Singapore. After this, you will collaborate with the professional to take practical steps.  

Example of creating an action plan

For example, let’s say your therapy goal is to build better boundaries in your personal relationships, especially with family. In your family, you often feel emotionally tired and guilty for saying no or being assertive.   

You share this with your therapist during your early sessions. Together, you come up with an action plan that includes: 

  • Therapist’s clinical impression: You tend to prioritise others’ needs over your own, which may be tied to underlying beliefs about self-worth and fear of conflict. 
  • Specific interventions: Identify people-pleasing patterns, explore how these beliefs were formed, and practise assertiveness techniques in sessions. 
  • Therapy homework: Try saying ‘no’ to one non-essential request during the week, and journal how it feels emotionally and physically. 
  • Therapeutic techniques: Use CBT role play in sessions to rehearse difficult conversations. Learn emotional regulation tools like deep breathing and grounding. 
  • Assessment: Regularly check in with a worksheet that tracks boundary-setting attempts and your emotional responses. 

Your therapist may also suggest you bring in real examples from the week, such as a situation where a sibling asked for help with something you didn’t have time for, and explore how you handled it and what could shift next time. 

By breaking the goal into small steps and checking in on progress each session, the action plan helps make the abstract goal of ‘setting boundaries’ feel doable and achievable. 

Can Your Therapy Goals Change?

Yes, therapy goals can change along the way. 

Therapy is not like taking a class where there’s a fixed syllabus and a predictable outcome. Instead, it’s like taking multiple classes, changing them as and when required, and sometimes even realising you’ve outgrown the course you started with. 

For example, you might begin therapy focusing on managing stress at work. Through psychodynamic therapy, you start to identify that the stress comes from difficulty in setting boundaries in your personal life.  

So your goal of ‘managing stress’ may now change to ‘healing from people-pleasing tendencies’ or ‘working on personal development’. 

A change in therapy goals is also an indication of growth. Therapy in Singapore allows space for you to evolve and learn more about yourself and what truly matters to you.  

Key Takeaways

  • Therapy goals can directly result in positive therapy outcomes.  
  • You may learn to set short-term and long-term therapy goals, while your Therapist may create a personalised plan to help you achieve them. 
  • SMART goals have more successful outcomes. 
  • Goals can shift and change as you grow in therapy. 
  • Like planting a tree, therapy is a personal investment in yourself. With time and care, you’ll become more resilient and happy in your life.