Singapore is a country where the pace of life never seems to slow down. Finding a moment of peace or rest can, therefore, feel impossible. 

In fact, a 2023 study conducted in Singapore showed that around 14.1% of Singaporean adults had depression, and 15.2% had symptoms of anxiety. 

These statistics show that it’s more important than ever to find a professional space, such as counselling in Singapore.

This article is a detailed guide to the counselling process in Singapore. We take you through various aspects, including what happens in a counselling session, different types of counselling services in Singapore, common counselling tools and techniques, and how to prepare for your first counselling session.

5 Types of Counselling Services in Singapore

a) Individual Counselling Services

Individual counselling refers to one-on-one counselling sessions between an individual and a mental health counsellor.

At Talk Your Heart Out (TYHO), we offer individual counselling in Singapore through online or in-person sessions. 
Counsellors can help with several issues, such as depression, anxiety disorders, eating disorders, low self-esteem, life transitions, and personal growth.

b) Couples Counselling Services

During couples counselling in Singapore, you and your partner can gain a better understanding and empathy towards each other. You can learn relationship skills, such as setting boundaries and expressing your needs clearly. 

TYHO couples counsellors specialise in issues such as lack of trust, communication gaps, frequent conflicts, and intimacy issues. We offer couples counselling through online and in-person sessions. 

c) Marriage Counselling Services

Marriage counselling involves counselling sessions between a married couple and a professional counsellor.

Through marriage counselling in Singapore, you may explore topics like: 

• Handling financial disagreements
• Differing parenting styles
• Emotional disconnect
• Frequent argument

Marriage counselling lets you work with your spouse and counsellor towards a happy and healthy marriage.

d) Family Counselling Services

During family counselling in Singapore, you can attend counselling sessions with your family members.

TYHO family counselling services in Singapore are available online and in person. Through family counselling, you can explore issues such as:

• Generational gaps
• Sibling rivalries
• Gaslighting parents
• Lack of honest communication

e) Child Counselling Services

Child counselling at TYHO is designed with your child in mind. Our approach is gentle and focuses on creating a safe environment where kids can express their feelings. 

During counselling in Singapore, children can learn to cope with issues such as bullying, learning difficulties, anxiety, and mood swings. Experts at TYHO use age-appropriate tools such as motivational interviewing (MI). 

Children may engage in one-on-one conversations with our counsellors. Child counsellors may occasionally invite parents or guardians to join the sessions. 

Types of Counselling Based on Duration: Short-Term Vs Long-Term Counselling 

Just as no two people can be the same, no two counselling journeys can follow the same path. This is why there’s no single answer to the question, ‘How long is counselling in Singapore?’

Some people may achieve progress as early as a few months, while others may need long-term support to work through deep issues or concerns.

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

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Having said that, the exact duration that’ll work for you may depend on several factors, such as: 

• Your goals for counselling in Singapore
• The challenges or concerns you’re looking to address
• The type of counselling you choose
• The frequency of your counselling sessions

You may be stuck with the ‘short-term vs long-term counselling’ dilemma. In the sections below, we explore different types of counselling classified based on duration:

1) Short-term Counselling

Short-term counselling typically ranges from 5 to 20 sessions and is ideal for those looking to address specific issues, such as life changes and workplace challenges.

It follows a pre-structured and solution-oriented approach, providing clients with immediate strategies and actionable solutions.

Below are some commonly practised types of short-term counselling in Singapore:

• Cognitive Behavioural Therapy (CBT)
• Solution-Focused Brief Therapy (SFBT)
• Crisis Intervention Therapy

2) Long-Term Counselling

Long-term counselling is usually spread across several months or years. It involves more profound psychological work and ongoing emotional support, helping people work on persistent patterns, unresolved trauma and long-standing mental health challenges.

Long-term counselling is ideal for self-exploration, personal growth and addressing chronic mental health conditions.

Some common types of long-term counselling in Singapore are listed below:

• Psychodynamic Therapy
• Dialectical Behaviour Therapy (DBT)
• Humanistic Therapy or Person-Centred Therapy

What to Expect in Counselling: Preparing for Your First Counselling Session  

So, what happens during counselling in Singapore? Questions people often have include what to expect in counselling, what types of questions the counsellor will ask, and whether sessions are confidential.

Before your first counselling session, you may be asked to complete an intake form (physically or online). It may ask for:

• Your name, contact number & age group
• Name & phone number of your emergency contact
• Why you wish to seek counselling in Singapore

At the start of your first counselling session, your counsellor will explain how counselling works, including the limits of confidentiality. Some areas that may be covered include:

• Your past experiences of in-person and online counselling
• The reason(s) you decided to seek counselling now
• How you hope counselling may be of help to you

4 Ways to Prepare for Your First Counselling Session

Here are some ways to prepare for your first counselling session in Singapore:

1) Keep an Open Mind

Be honest with yourself and your counsellor. Keeping an open mind invites new ideas, possibilities and experiences.

Some people find it helpful to jot down notes, ideas or doubts during or after the first counselling session.

2) Choose a Safe, Private and Comfortable Space 

If you’re opting for online counselling in Singapore, choose a private space where you won't be interrupted or overheard by others. 

Eg: Your bedroom or a study room, with the door locked if necessary.

Next, prepare any items you might need, such as:

• Your favourite cup of tea or some water
• Throw pillows
• A sweater or shawl
• Pen and paper to take notes with
• A box of tissues

3) Use a Laptop 

We recommend using a laptop rather than a mobile phone or tablet for online counselling in Singapore. 

With a laptop, the call is more likely to continue smoothly, as the connection is usually stable, and the battery is likely to last longer. 

4) Minimise Distractions

Switching between various tasks during your online counselling session is not only disruptive, but it can also be tiring and disorienting.

Here are some steps to help you avoid distractions during online counselling in Singapore:

• Close all other tabs, windows, and apps on your laptop or mobile phone.
• Put your mobile phone on silent mode or switch it off.
• If you’re attending counselling from your mobile, turn off all notifications from messaging apps and social media.
• Wherever possible, reduce distracting sounds or use earphones.
• Ensure that no one walks into the room you are using.
• Opt for an alternative venue if your home has too many distractions.

Rest assured, during in-person counselling in Singapore, your counsellor will ensure that the therapy room has as few distractions as possible. 

5) Write Down Your Therapy Goals

Writing down your therapy goals before your first counselling session can help your counsellor build a personalised therapeutic plan. 

Here’s a quick guide:

• Allot some time to work on your therapy goals.
• Find a quiet and comfortable spot where you can concentrate without any distractions.
• Reflect on your past, your current emotions, and your future goals.
• Create two lists: one for your issues and another for your goals.

However, don’t worry too much if you can’t make a list. Counselling in Singapore is an ongoing and exploratory process!

Exploring Common Counselling Tools and Techniques 

During counselling in Singapore, counsellors may use various counselling tools and techniques. When used effectively, these can:

• Elicit changes in your thought process and emotional patterns
• Help you view the world from a fresh perspective
• Improve your relationships with your loved ones 

In the sections below, we discuss some common counselling support techniques and therapy tools used in counselling.

3 Counselling Support Techniques Your Counsellor May Use

Your counsellor may use the following techniques in therapy to help with a range of issues, such as generalised anxiety, post-traumatic stress, and depression:

1) Empty Chair Technique

The empty chair technique used in Gestalt therapy can help you confront and resolve any  ‘unfinished business’, such as:

• Repressed thoughts and emotions
• Unaddressed conflicts
• Unvoiced needs

What does it mean?

The name of this counselling support technique is almost self-explanatory:

During counselling in Singapore, you may be asked to face an empty chair and talk to it as if it were the person you’re having conflicts with.

This technique can help you:

• Confront thoughts that you may be avoiding
• Develop a compassionate dialogue to gain clarity and self-understanding
• Explore life decisions and analyse the diverse aspects of any situation
• Identify and cope with projections (ie attributing aspects of yourself to others)

2) Communication Methods

Good communication involves these four facets: 

• Fact: What the communicator is saying
• Self-revealing: Information about the communicator
• Relationship: What the communicator thinks about the receiver
• Appeal: What the communicator wants the receiver to do 

During counselling in Singapore, you can develop skills to: 

• Interpret messages as they are intended
• Focus on the actual facts of what the communicator says
• Ask healthy questions to clarify whether you understood the communicator’s message 

3) Grounding

Grounding is one of the most common counselling support techniques used during counselling in Singapore. It helps clients: 

• Stay present and mindful of the current situation
• Engage in mindfulness techniques to prevent or identify a trigger
• Reduce symptoms of issues such as social anxiety or panic attacks 

Grounding techniques involve aspects such as: 

• Observing and acknowledging your thought patterns
• Physical grounding techniques to become aware of all senses
• Soothing techniques to improve self-compassion and kindness 

5 Therapy Tools Used in Counselling  

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

Below are five crucial therapy tools used in counselling that you may learn during counselling in Singapore: 

1) Emotional Regulation

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

Here’s how counselling in Singapore may help you build the skill of emotional regulation:

• Step 1: Identifying the emotion
• Step 2: Understanding the emotion
• Step 3: Managing the emotion

2) Relationship & Interpersonal Skills

Imagine you’re having dinner with your family. Your mother wants you to go on a date with her friend’s son. You really want to say no, but you hesitate, worried about hurting your mother’s feelings. 

Saying yes in this situation may lead to an unwanted and awkward date and a strained relationship with your mother. Situations like these are common in everyone’s life, be it at work, at home or elsewhere. 

Through counselling in Singapore, you can develop valuable interpersonal skills such as the following:

• Setting healthy boundaries
• Active listening
• Conflict resolution
• Empathy & compassion

3) Cognitive Reframing 

Cognitive reframing is one of the therapy tools used during counselling in Singapore. Here’s a quick step-by-step breakdown of how cognitive reframing works:

• Step 1: Identifying the situation and emotion
• Step 2: Recognising negative thought patterns
• Step 3: Challenging and reframing the thought

4) Problem-Solving Techniques

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

Below are the two key steps involved in this technique:

• Step 1: Breaking down the problem
• Step 2: Considering solutions & taking action

5) Mindfulness-Based Tools

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

During counselling in Singapore, you will learn different mindfulness-based tools, such as:

• Guided/Self-directed meditation
• Body scans
• Mindful breathing exercises
   

Key Takeaways

Knowing what to expect in counselling is the first step in your mental health journey. Here are some key takeaways from our guide to counselling in Singapore:

There are five common types of counselling services in Singapore:

• Individual counselling

• Couples counselling

• Marriage counselling

• Family counselling

• Child counselling

Based on duration, you have the option of choosing between short-term vs long-term counselling in Singapore.

Set aside some time to prepare for your first counselling session.

Your counsellor may use various counselling tools and techniques during sessions.

Some therapy tools commonly used in counselling are:

• Emotional regulation

• Relationship & interpersonal skills

• Cognitive reframing

• Problem-solving

• Mindfulness-based tools

Common counselling support techniques used during counselling in Singapore are:

• Empty chair technique

• Communication methods

• Grounding techniques

Now that you know what happens in a counselling session and how the process flows, get started with booking your first counselling session!