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6/10/2021 Depression One of the most common mental health disorders, with one of the highest prevalence rates is Depression. According to the World Health Organization (WHO), more than 264 million people globally suffer from this disorder (World Health Organization, 2020). Despite its high prevalence, most of society still remains ignorant and oblivious to its symptoms and detrimental effects on the human body. It is therefore imperative for us to further educate ourselves on the array of symptoms as well as consequences of depression.
Depression to many is a singular term referring to the main type of depression called Major Depressive Disorder (MDD). It is, however, an umbrella term that references several other conditions related to depression. They are:
The two main types of depression are Major Depressive Disorder (MDD) and Persistent Depressive Disorder (PDD). While normal depressions are common and expected in people who have experienced painful but common life events and losses. MDD is however characterized by the client being in a major depressive disorder and have never had a manic, hypomanic, or mixed episode. PDD on the other hand, is characterized by a persistently depressed mood most of the day, for more days than not, for at least 2 years (1 year for children and adolescents). While periods of normal moods may occur briefly, they are usually intermittent and last for only a few days to a maximum of 2 months. However, the chronicity of this disorder has proven to be far more damaging than MDD (Hooley et al., 2017). Symptoms of Depression: According to the American Psychiatric Association (APA), common symptoms include (American Psychiatric Association, 2020):
Misconceptions on Depression: As humans, we experience adverse and tragic life events such as the death of a loved one, loss of a job or the ending of a relationship. These common familial and economic losses are painful and difficult experiences we all have to endure. During such events, it is normal for feelings of sadness, grief or bereavement to occur. These “depressive” feelings however differ from having depression. While grief and painful feelings come in waves, often intermixed with positive memories of the loved ones we’ve lost. In MDD, mood or pleasure are decreased for most of two weeks. While self-esteem is usually maintained during periods of grief, in depression, feelings of worthlessness and self-loathing are common. Furthermore, in grief, thoughts of death stem from the fantasizing of “joining” the deceased loved one. Whereas, in depression thoughts of suicide are due to the inability to cope with the pain of depression and feelings of worthlessness. It is however important to note that grief and depression can co-occur. Grief may also serve as a trigger for some, which may lead to depression (American Psychiatric Association, 2020). Depression in Youths: What many of us fail to realise is that our youths are extremely vulnerable to depression. With adolescence being a unique and formative time, youths are extremely susceptible to emotional, physical and social changes. According to the World Health Organization, exposure to poverty, abuse or violence, can make youths vulnerable to mental health problems One of the most common disorders to emerge during adolescence are emotional disorders such as depression. Globally, depression is one of the leading causes of illness and disability among adolescents, with suicide being the third leading cause of death in 15 to 19-year-olds. Sadly, in 2016, an estimated 62,000 youths died as a result of self-harm (World Health Organization, 2020). Our youths are the pillars of our future, it is therefore essential that we double our efforts in securing their mental health. What are some things I can do to cope with depression? (Adapted from article by Bushman, 2017) Even if you’re on antidepressant medications, positive coping skills are frequently recommended by scientific research and medication prescribers, such as psychiatrists, as crucial parts of treatment. It is recommended that you follow most, if not all, of the subsequent coping techniques once a day when experiencing depression. You likely won’t feel motivated to do any of them at first, since depression often drains your motivation. This is normal, and it’s alright to feel unmotivated until you are halfway through these activities. These can be summarised with the acronym: MY PEERS.
If something goes wrong with your goal, reflect on what you can learn from the experience (a growth mindset). Don’t judge yourself harshly (fixed mindset).
No matter what medication you’re taking, doing several of these activities every day - especially when you don’t feel like doing them - is crucial to treating depression. These skills may take time and practice, but they’re well worth it in the long run. What can Family Members and Friends Do? As family members and friends of those suffering from depression, we are often confronted with the thought of “how can I make this better?” and “I wish there was something I could do.” Understanding and support for our loved ones are thus what we as family members and friends can provide (Mayo Clinic, 2018). According to the Mayo Clinic, family and friends can: Learn the symptoms of depression: More often than not, those suffering from depression fail to recognise their need for treatment. It is thus up to family members and friends to recognise the tell tale signs of depression. It is important to note that symptoms vary from person to person. However, common symptoms include prolonged feelings of sadness, tearfulness, emptiness or hopelessness. As well as a loss of interest or pleasure in most or all normal activities. Encourage treatment: Most people with depression might feel a sense of shame with regards to their disorder. They often believe that depression can be overcomed with their willpower alone. It is therefore imperative that we as family and friends show our support and suggest professional help. By expressing our willingness to help, patients might be more open to treatment, greatly reducing treatment gaps. Identify warning signs of worsening depression: As everyone’s experience with depression differs, we need to consider these issues
Understand suicde risk: Given that people with depression are often at an increased risk of suicide, we should always remain alert for warning signs of suicide. If signs of suicidal behaviour do occur, we should take it seriously and act immediately.
Provide support and be willing to listen Recovery is not always an easy road. As family and friends, we should always try to provide positive reinforcement and offer assistance. Being patient and helping to create a low-stress environment is crucial. Lastly, other than learning more about depression, we should also be mindful of our own mental well-being. Depression is thus a real and pressing problem society has to acknowledge. It is vital that we continue to shed light on the realities and dangers of depression. Bibliography American Psychiatric Association. (2020, October). Depression. American Psychiatric Association. https://www.psychiatry.org/patients-families/depression/what-is-depression Bushman, B. (2017, May 15). 7 ways to overcome depression without medication. Intermountain Healthcare. https://intermountainhealthcare.org/blogs/topics/live-well/2017/05/7-ways-to-overcome-depression-without-medication/ Hooley, J. M., Butcher, J. N., Nock, M. K., & Mineka, S. (2017). Abnormal Psychology. Pearson. Mayo Clinic. (2018, November 28). Depression: Supporting a family member or friend. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression/art-20045943 World Health Organization. (2020, January 30). Depression. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/depression World Health Organization. (2020, September 28). Adolescent Mental Health. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/adolescent-mental-health 5/21/2021 Mental Health StigmaWritten by: Faith & Tammy Editted by: Alex
Mental Health Stigmatisation is one of the most prevalent and significant issues mental health service users and providers face (Pang et al., 2017). Such stigma, prejudices and staunch misconceptions about mental illnesses and mental health has consequently derailed many patients from the proper therapy and treatments (American Psychiatric Organisation, 2020). Stigmatisation Against Mental Illnesses: Most of us harbour rather layman definitions of the term stigma. We often associate the words “discrimination”, “stereotypes” and “misconceptions” with it. However, according to researchers there are 3 different types of stigma: Public Stigma, Self-Stigma and Institutional Stigma (American Psychiatric Organisation, 2020). Public Stigma Public Stigma refers to the negative or discriminatory attitudes towards mental illness endorsed by the public (Pang et al., 2017). Common stereotypes and prejudices includes the common misconception that people with mental illnesses are inherently dangerous, incompetent, unpredictable and have ‘brought this upon themselves.’ These fallacies eventually result in discrimination in job placements, housing and healthcare (American Psychiatric Organisation, 2020). Self-Stigma Self Stigma refers to one’s own innate negative attitudes one has towards their own mental health condition, which may include internalized shame (American Psychiatric Organisation, 2020). Living in a society that endorses and perpetuates stigmatizing ideas has inadvertently caused those diagnosed with mental health disorders to internalise such prejudiced views, consequently believing that they are less valued because of their psychological disorder (Corrigan & Watson, 2002). These self deprecatory thoughts would result in lowered self-esteem and self-efficacy (American Psychiatric Organisation, 2020). Institutional Stigma Institutional Stigma involves policies of government and private organizations that intentionally or unintentionally limit opportunities for those diagnosed (American Psychiatric Organisation, 2020). In contrast to the previous two stigmas, Institutional Stigma is more systemic. Stereotypes endorsed by society have thus been embedded in laws and other formal institutions. This may thus result in intended or unintended loss of opportunity (American Psychiatric Organisation, 2020). Why does Stigmatisation occur? There are a multitude of reasons as to why such stigmatisation exists, but the main reason can be attributed to ignorance of the general public. The lack of educational materials on mental health has also contributed to this phenomenon. Furthermore, with the media’s inaccurate portrayal of stereotypes about mental illnesses, its oversensationalisation of mental illnesses as well as its use of demeaning language in describing patients diagnosed with mental disorders (Healthdirect, n.d.). Mental Illness Stigma amongst Youth: The issue of mental health/illness stigma amongst youths is a rather prevalent one with large proportions of Singaporean youths appearing to have adopted a rather prejudiced and inflexible mindset regarding mental health. Negatively connoted words such as “crazy”, “different” and “weird” are still commonly associated with mental illnesses by youths. Unfortunately, the majority of youths said they would be embarrassed if they were diagnosed with a mental illness. In fact, some of them seem to have been rather apathetic towards those diagnosed with mental illnesses. According to a study done by Pang et al., a quarter of youths from their sample indicated that they would not want others to know if they had a mentally ill relative. While a third of them stated that their friends would view them as ‘weak’ if they were to be diagnosed. It is therefore imperative that society remains cognizant to the fact that mental illness is still currently being seen as a mark of shame amongst youths, so that we may ease such fervent stigmatisation. Harmful Effects of Stigma: While stigma and discrimination may seem innocuous, the harmful effects of stigma and discrimination are extensive. According to the American Psychiatric Association, they include:
How can we combat it? There are various ways in which we can all help to combat mental health/illness stigma (American Psychiatric Organisation, 2020):
References American Psychiatric Organisation. (2020, August). Stigma, Prejudice and Discrimination Against People with Mental Illness. American Psychiatric Organisation. https://www.psychiatry.org/patients-families/stigma-and-discrimination Corrigan, P. W., & Watson, A. C. (2002, February). Understanding the impact of stigma on people with mental illness. World psychiatry official journal of the World Psychiatric Association (WPA), 1(1), 16-20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1489832/ Healthdirect. (n.d.). Mental health stigma. healthdirect. https://www.healthdirect.gov.au/mental-health-stigma#reducing-stigma Pang, S., Liu, J., Mahesh, M., Chua, B. Y., Shahwan, S., Lee, S. P., Vaingankar, J. A., Abdin, E., Shuen, D., Chong, S. A., & Subramaniam, M. (2017). Stigma among Singaporean youth: a cross-sectional study on adolescent attitudes towards serious mental illness and social tolerance in a multiethnic population. BMJ Open, 7(10), 1-11. https://bmjopen.bmj.com/content/7/10/e016432 Written by: Faith & Tammy Editted by: Alex
What is academic stress? Academic stress occurs when a set of academic-related demands exceed a student’s existing capability to manage and adapt to these demands (Wilks, 2008). This involves mental distress regarding expected academic challenges or failure, or even fear of the possibility of academic failure. How does academic stress affect my performance? While a moderate level of temporary stress can be beneficial, improving attention and memory and enhancing immune function, prolonged or excess stress impairs both cognition and immune function. Prolonged stress can increase the hippocampus’ vulnerability to damage, with rats under prolonged stressful situations showing shrinkage in hippocampal volume and memory impairments (Kim et al., 2017). Excess stress in short-term academic situations, such as taking a high-stakes college admission exam, can impair information processing and execution (Beilock, 2008). Academic stress can also result in unhealthy coping mechanisms such as problematic smartphone usage, particularly in students with lower levels of problem-focused coping (Xu et al., 2019). These directly lead to poorer academic performance, resulting in even worse academic stress. Stress tolerance varies from person to person - a healthy level of stress for one individual could be debilitating for another. Thus, it’s important for us to gauge how much stress is too much and manage it accordingly. How do I manage academic stress? Write about your concerns towards the situation for a short period of time, immediately before tackling it. In the laboratory, Beilock (2011) found that writing about one’s worries about an upcoming test for 10 minutes immediately before taking it eliminates poor performance under pressure. This was especially applicable to students with a tendency to worry on tests (high test anxiety). Expressing their worries allows people to glean some insight into the cause of their stress, enabling them to re-assess the situation. This reduces the tendency to worry during the actual stressful situation, which prevents the resulting impairment of information processing and execution. Reaffirm your self-worth by listing important values like relationships with friends and family, or focusing on reasons you might succeed rather than reasons you might fail. Affirming important values buffers students from worrying about their ability to succeed because of discrimination due to factors such as gender and race, freeing up precious information processing capacity in their working memory to focus on the problems at hand (Beilock, 2011). Stop comparing yourself with others. Everyone’s performance is subject to many different factors: their background, the resources available to them, even their personal situation. Don’t value your accomplishments solely based on how they look compared to others: instead, compare your current self to your past self. Acknowledge and celebrate your growth, and learn to celebrate the achievements of your peers as well. This leads to a more positive and productive mindset that is less susceptible to being overwhelmed by your own academic demands for yourself. If you are facing academic stress and need professional support or coaching, do schedule an appointment with us at http://psychologyclinic.sg/index.html or call +65 6970 5611. References Beilock, S. L. (2011, September). Back to school: Dealing with academic stress. Psychological Science Agenda. https://www.apa.org/science/about/psa/2011/09/academic-stress. Beilock, S. L. (2008). Math Performance in Stressful Situations. Current Directions in Psychological Science, 17(5), 339–343. doi:10.1111/j.1467-8721.2008.00602.x Wilks SE. Resilience amid academic stress: the moderating impact of social support among social work students. Adv Soc Work. 2008;9(2):106–125. Xu, T., Wang, H., Fonseca, W., Zimmerman, M. A., Rost, D. H., Gaskin, J., & Wang, J. (2019). The relationship between academic stress and adolescents' problematic smartphone usage. Addiction Research & Theory, 27(2), 162-169. https://doi.org/10.1080/16066359.2018.1488967 5/14/2021 Therapy Modalities @ TPCPsychotherapy is often a term many of us are familiar with yet unsure about. With a myriad of different modes of therapy out there, which one is best suited for us? The answer is: There is no one unique form of psychotherapy that is administered exclusively for anyone. Instead, psychologists tend to utilise a combination of therapy modalities to further aid you in your mental health journey.
What is Psychotherapy? Psychotherapy is a broad umbrella term that encompasses a wide selection of different therapy modalities, ranging from the more prototypical talk therapies - cognitive-behavioural, interpersonal - to other uncommon forms therapy such as hypnotherapy (The American Psychological Association, 2020). More importantly, the core feature of psychotherapy is the concept of collaborative treatment based on the relationship between the client and the psychologist. Through such scientifically validated procedures, psychotherapy aims to provide clients with a supportive environment so as to aid individuals in developing healthier mindsets and habits. Different Types of Psychotherapy: While psychotherapy is usually grounded in dialogue, there are other unconventional modes of psychotherapy available. Here is a list of different types of psychotherapy offered by our clinic.
Cognitive-Behavioural Therapy, the “archetype” of psychotherapy, is one of the most well-known forms of therapy. In a nutshell, this therapy aims to modify unhealthy thinking patterns and change perceptions. It has been found to be especially effective for patients facing depression, anxiety, eating disorders, drug use problems, relationship issues and severe mental illnesses. Additionally, there has been empirical evidence demonstrating the effectiveness of CBT. CBT treatment usually involves strategies that attempt to alter thinking patterns as well as behavioural patterns. Not all strategies would be utilised, rather each treatment strategy would depend on the client as well as the psychologist. Thinking Pattern Strategies include:
The first aspect of the triad, Affect refers to a person’s temperament, conditioning and personality. While Behaviour refers to one’s reinforcement history and previous consistencies. Lastly, Cognition refers to a person’s selective perceptions, thinking styles, available beliefs, self-concepts, attributions and information (Sheldon, 2011) CBT thus encourages clients to empirically test out their fears or avoidance reactions and promotes an analysis of emotions, their circumstantial triggers, and the various consequences on thinking and behavioural patterns (Sheldon, 2011). Mindfulness: Mindfulness simply put, is the attempt to incorporate skills into clients which allow them to be aware of any physical, mental and emotional condition in the present moment without becoming judgemental. Although bearing some links to Zen Buddhism and Roman Catholicism, Mindfulness in a clinical setting is usually free from any kind of religious connotations (IMH, 2021). While psychology tends to be concerned with the content of consciousness, mindfulness on the other hand is more concerned with consciousness itself. Being mindful allows well-used thought patterns, beliefs and behaviours to become much more salient. This allows us to be more conscious of our thoughts and emotions - be it comfortable or uncomfortable - as well as enable us to gain an awareness that we are given the choice to choose an action that is perhaps more in line with our values. Through Mindfulness training, we are thus paying more confident and thorough attention to the lifeworld (mindfulness and clinic). We are also increasing awareness of any thoughts, feelings and actions that hinder our mental health progress. Consequently, this would enable us with the ability to better engage those aspects of ourselves. The Institute of Mental Health has also provided some steps for individuals who wish to engage in mindfulness without the help of a trained therapist. The following steps would guide you in practicing mindfulness of your breath. Do consult a specialist if you experience any discomfort of distress (IMH, 2021). Play and Art as Therapy: Play and Art Therapy is often used amongst psychologists to help facilitate the exploration of emotions, development of awareness and to help cope with stressors. This form of therapy is usually differentiated amongst children and adults. Although stereotypically defined as a form of therapy that caters specifically to children, play and art also serves a medium for older individuals to express themselves in a more comprehensive manner. Play and Art for Children Play during therapy is a more natural medium of communication for children than verbal communication. It is a healing and growth process that children are able to use naturally and independently. Through Play and toys, a symbolic connection is established between the child’s sensory-motor handling of concrete objects and something else the child might have experienced directly or indirectly (Landreth, 2002). This familiar medium would thus greatly aid in the child’s therapeutic self-expression, allowing them to express themselves more fully and directly through self-initiated, spontaneous play. (Cochran, 1996). In contrast, Art therapy utilises art materials to help a child symbolically work through confusions, anxieties and conflicts. While Play therapy uses a variety of toys and other materials, Art therapy like its namesake, uses art materials instead. By integrating visual arts into psychotherapy, one can dilate the rational conceptions we typically harbour with regards to the human experience. Like play therapy, it probes the child to communicate through mediums they may be more familiar with as opposed to the conventional method of talking. The utilisation of verbal therapy would restrict the child’s ability to communicate. Thus Play and Art would allow the therapist to go to a child’s level of communication and interact with them, rather than the child accommodating the adult. A therapeutic working relationship through Play and Art would thus aid the child in expressing feelings and attitudes that might have been inaccessible at a verbal level (Landreth, 2002). Play and Art for Adults While Play Therapy is primarily used for children, through the use of creative techniques such as drawing, painting, collage, coloring or sculpting in Art Therapy, adults are also provided with a medium to better communicate and understand their emotions. It may also help in improving self-esteem, managing addictions, relieving stress, improving symptoms of anxiety and depression, as well as coping with a physical illness or disability (Psychology Today, n.d.). Other than being used as a stand-alone form of therapy, art therapy can also be used in combination with other types of therapy based on the psychologist’s discretion. Life Coaching: Life Coaching is where the therapist encourages clients to be the best version of themselves. This can entail improvements in one’s personal lives as well as working lives. According to the IGCP of the Australian Psychological Society, coaching psychology is “the systematic application of behavioural science to the enhancement of life experience, work performance and well-being for individuals, groups and organizations who do not have significant mental health issues or abnormal levels of stress” (Nelson-Jones, 2007). Life coaching can thus help in developing personal goals, adjusting into a major life transition, and seeking professional advice. Life Coaching is a technique that can be applied to anyone of all ages and from all walks of life. It can be administered at various stages of life, and coaching can cover all dimensions of life, such as career/life purpose, family and friends, finances, romance/intimacy, health/self care, social/fun, personal/spiritual development and physical environment. Life Coaching has its roots in Cognitive-Behavioural Psychology and Humanistic Psychology. Its methods and strategies may vary from client-to-client depending on each individual’s circumstance. It can involve helping a person to learn a skill for the first time, helping them maintain and improve existing skills and assisting them to weaken and possibly stop exhibiting unwanted skills. It can be conducted in various settings, with individuals, couples, groups and in classrooms. It is imperative we realise that life-coaching focuses on seeking mental-wellness rather than overcoming a specific mental illness (Nelson-Jones, 2007). Family and Relationship Counselling: This form of therapy aims to help correct or address any behaviours that may be affecting the family. This usually involves addressing relationships between family members and the family unit as a whole (Psychology Today, n.d.). It also aims to address a broad range of clinical issues and relational problems. Here therapists can help clients to understand issues and conflicts in relationships, providing your family with a safe and open environment to air your concerns, consequently enhancing your communication skills and familial bond. Compared to the predominant individualistic approach in most fields of clinical psychology, family and relationship therapy adopts a systemic relational approach (American Psychological Association, n.d.) . In Marriage or Couple counselling, the therapist will meet both partners together before meeting with each individual separately. The same goes for Family counselling where the session would start off with meeting the entire family before meeting separately with individual family members. Therefore during the first session, the therapist would aim to get a sense of the family/relationship dynamics (Psychology Today, n.d.). Applied Behavioural Analysis Techniques (ABA): ABA (also known as behaviour modification and learning theory) is an approach to early intervention treatment which systematically applies a range of interventions based on learning theory principles (Maglione et al., 2016). It aims to improve specific behaviours such as social skills, communication, reading, and academics as well as adaptive learning skills, such as fine motor dexterity, hygiene, grooming, domestic capabilities, punctuality and job competence. It is also commonly used as a therapeutic intervention for individuals with autism (Psychology Today, n.d.). ABA seeks to help clients identify self-destructive and unhealthy behaviours. This form of therapy may help children with attention/disciplinary issues as well as adults who exhibit any unhealthy behaviours. It has been shown to increase useful behaviours such as communication and social skills through various reinforcement procedures. It has also helped to reduce negative behaviours such as self-harm (Maglione et al., 2016). By evaluating a client’s behaviour, the therapist develops treatment plans to help improve the communication and behaviour necessary for clients to function and achieve success in their personal and professional lives. The length of time ABA is administered differs for each individual and depends on the severity of the problem as well as individual rate of improvement (Psychology Today, n.d.). Listed below is what one can typically expect in an ABA session: 1. Determine what behaviours require change 2. Set goals and expected outcomes 3. Establish ways to measure changes and improvements 4. Evaluate where you are now 5. Learn new skills and/or learn how to avoid negative behaviours 6. Regularly review your progress 7.Decide whether or not further behaviour modification is necessary Eye Movement Desensitization and Reprocessing (EMDR) EMDR is another psychotherapy treatment that differs from conventional talk therapy which aims to alleviate distress associated with traumatic memories. This is done by attempting to activate the client’s own natural healing processes by recalling distressing events without being invasive. Through EMDR therapy, affective stress is relieved, negative beliefs are reformulated and physiological arousal is reduced. It has proven to be effective for clients suffering from Trauma, anxiety and panic. EMDR therapy is conducted in Eight Phases. By focusing on past disturbing memories and related events, current distressing situations, one hopes to develop the skills and attitudes needed for positive future actions. EMDR therefore involves dealing with 3 time periods: the past, present and future. Each individual’s treatment length differs according to the number of traumas as well as the age of PTSD onset. Listed below is a brief summary of how the eight phase treatment approach is conducted: Phase 1: The client and therapist would first work together to identify possible distressing memories and current situations that cause emotional distress. This may also include related incidents in the past. Phase 2: The therapist then imparts certain techniques such as a variety of imagery and stress reduction techniques to help the client handle emotional distress. This is to ensure that the client maintains equilibrium during and between sessions. Phase 3 - 6: During these phases, the client is required to identify
Phase 7: In this phase, a log is given to the client to document any related material that may arise. This serves as a reminder for the different self-calming activities mastered in phase 2. Phase 8: In this phase, the progress made thus far would be examined. If you would like to find out more about EMDR in detail, contact us and let's talk about it! Hypnotherapy: If one were to come across the terms Hypnotherapy of hypnosis, one might automatically be inclined to think of the gentle swaying of a pocket watch and the snapping of fingers which would cause one to fall asleep immediately. These fallacies and misconceptions can be traced back to hypnosis as portrayed in popular culture. Hypnotherapy however, can be simply summarised into an intervention technique to tap into an individual's subconscious mind. Through the use of hypnosis - a state of relaxation, confusion or concentration in which the conscious mind becomes remote or detached from everyday care and concerns - one is able to focus on different aspects of their personal self that they wish to change. This induced state of relaxation also makes one more receptive to suggestion. Contrary to popular belief, trance induction is induced by the individual rather than the hypnotist, this makes it impossible for a trance to be induced against a person’s will. Thus the therapist here acts as a facilitator more than anything. The aim is to gently pinpoint problems the patient may be facing and to employ behavioural modification via hypnosis to elicit beneficial and therapeutic resolutions. It is important to note that the effectiveness of hypnotherapy is largely dependent on the client’s own willingness and motivation to alter any unhealthy behaviours (Mackereth, 2010). Listed below are just some of the issues hypnotherapy can help with:
There are therefore a wide array of psychotherapies available depending on each client’s situation and need. Despite the negative stigma surrounding psychotherapies and clinical help, these interventions have proven effective in alleviating distress, unhealthy behaviours and mindsets. Thus, if you ever feel the need to seek help, do not hesitate. Regardless of what society propagates, mental health should be a priority. References American Psychological Association. (n.d.). Couple and Family Psychology. American Psychological Association. Retrieved May 6, 2021, from https://www.apa.org/ed/graduate/specialize/family American Psychological Association. (2020, July 31). Understanding psychotherapy and how it works. American Psychological Association. https://www.apa.org/topics/psychotherapy/understanding Childs, D. (2011). Mindfulness and clinical psychology. Psychology and Psychotherapy, 84(3), 288-298. https://doi.org/10.1348/147608310X530048 Cochran, J. L. (1996, March). Using Play and Art Therapy to Help Culturally Diverse Students Overcome Barriers to School Success. The School Counselor, 43(4), 287-298. https://www-jstor-org.libproxy1.nus.edu.sg/stable/23900917?seq=1#metadata_info_tab_contents Landreth, G. L. (2002). Play Therapy: The Art Of The Relationship. Brunner-Routledge. Mackereth, P. A. (2010). Integrative Hypnotherapy: Complementary Approaches in Clinical Care (A. Cawthorn, Ed.). Churchill Livingstone Elsevier. Maglione, M. A., Kadiyala, S., Kress, A. M., Hastings, J. L., & O'Hanlon, C. E. (2016). TRICARE Applied Behavioural Analysis (ABA) Benefit: Comparison with Medicaid and Commercial Benefits. RAND Corporation. https://www.jstor.org/stable/10.7249/j.ctt1b67wmj Nelson-Jones, R. (2007). Life Coaching Skills: How to Develop Skilled Clients. SAGE Publications Ltd. http://sk.sagepub.com.libproxy1.nus.edu.sg/books/life-coaching-skills Psychology Today. (n.d.). Applied Behavior Analysis. Psychology Today. Retrieved May 6, 2021, from https://www.psychologytoday.com/sg/therapy-types/applied-behavior-analysis#:~:text=Applied%20Behavior%20Analysis%20(ABA)%20is,%2C%20punctuality%2C%20and%20job%20competence. Psychology Today. (n.d.). Art Therapy. Psychology Today. Retrieved May 5, 2021, from https://www.psychologytoday.com/sg/therapy-types/art-therapy Psychology Today. (n.d.). Marriage and Family Therapy. Psychology Today. Retrieved May 6, 2021, from https://www.psychologytoday.com/sg/therapy-types/marriage-and-family-therapy Sheldon, B. (2011). Cognitive-Behavioural Therapy: Research and practice in health and social care. Routledge. Written by: Lynn Editted by: Alex
We have often been asked the question, “Are suicidal thoughts normal?” In usual circumstances, most people do not experience suicidal thoughts. However, there are times when suicidal thoughts are a normal symptom of an underlying mental health problem and may be present when we experience certain common issues. You may find that thinking about your own death can be scary, especially if the thoughts are persistent. So, how do you know when to start worrying about it? According to experts, it depends on what kinds of thoughts you're having. Just because you're thinking about your own death does not necessarily mean that you would end your life. However, persistent thoughts about death are probably indicative of underlying mental health issues that may require treatment and professional help. These kinds of passive thoughts, though unwelcome, are missing an important element that makes them more dangerous: a plan. If you find yourself thinking about specific ways of ending your life, it is advisable to seek help immediately. Therefore, it is important to be aware of the common mental health issues that are associated and often lead to suicidal thoughts. Some of the most common issues are listed below: Suicidal Thoughts are a Common Symptom of Depression Suicidal thoughts are a normal symptom that tends to come with depression. In fact, the more serious the depression symptoms, the more severe and frequent the suicidal thoughts tend to be. Unfortunately, many people who experience severe depression begin to ruminate about dying and often begin to think that suicide is a solution to their pain. However, it is critical to note that these thoughts of suicide are a symptom of depression and that depression can be successfully treated. Suicidal Thoughts Can Occur with Severe PTSD Suicidal thoughts are also common in people who have experienced severe trauma and are suffering from severe PTSD, such as combat veterans or disaster victims. Some of the more common issues that contribute to these suicidal thoughts include, unresolved grief, unresolved guilt or remorse, relentless anxiety, inability to sleep, nightmares, flashbacks, and depression. Unfortunately, many people often hide their internal struggles and are reluctant to seek help. As a result, their suicidal thoughts are often hidden and unknown to others. Suicidal Thoughts Are Common in Survivors of Sexual Abuse Trauma Suicidal thoughts are also common in people who have experienced severe sexual abuse trauma. When someone experiences repeated sexual abuse, they often learn to dissociate from their body and their minds by learning to detach the pain in their body and visualizing it somewhere else. Over time, they may begin to feel like the abuse is happening to someone else and not themselves. This extreme detachment often comes with thoughts of dying as it becomes a way of imagining a way out of the abuse for them. Over time, these thoughts of dying may reoccur when stressful situations arise or when the unresolved trauma re-emerges. Suicidal Thoughts are Common in People with Personality Disorders Suicidal thoughts frequently occur when someone is struggling with personality disorders. This is particularly common for individuals who have Borderline Personality Disorder. Individuals with this disorder often have intense feelings of abandonment and rejection and would often swing between idealizing others and devaluing them. As a result of feeling rejected, they may feel like life is not worth living. The combination of the intensity of their emotions and their impulsiveness often lead to suicidal thoughts or gestures. Suicidal Thoughts can Occur with Addiction Alcoholics and addicts often struggle with feelings of guilt and shame about their addiction, which often leads to feelings of depression and anxiety. Often, they try to cope with these feelings by drinking more alcohol or doing more drugs. Unfortunately, such actions tend to increase their feelings of depression and hopelessness instead, which can lead to thoughts of suicide. In addition, because alcohol and drugs decrease a person’s inhibitions, it can also make them more impulsive which may increase their risk of acting on their suicidal thoughts. Suicide is entirely preventable and it does not have to happen. We can help save a life - our own or our loved ones, by taking action toward its prevention. Suicide does not have to be scary, embarrassing, or taboo. Rather, feeling suicidal is completely normal and common in many situations. If you or someone you know is struggling with suicidal thoughts, it is vital to get help from mental health professionals as soon as possible. Do not be afraid to ask for help. Reaching out for help is, in fact, the best gift you can give yourself! :) Feel free to contact us for a chat if you have any questions! Written by: Lynn Editted by: Alex
Suicide is a tragic reaction to stressful life situations, especially when it can be prevented. Whether you're considering suicide or know someone who feels suicidal, learning the suicidal warning signs and how to reach out for help can help to save a life — your own or someone else's. What are suicidal thoughts? Suicidal thoughts, or suicide ideation, refers to thinking about or planning suicide. Thoughts can range from creating a detailed plan to having a fleeting consideration. But it does not include the final act of suicide. Many people experience suicidal thoughts, especially during times of stress or when they are facing mental or physical health challenges. Suicidal thoughts are usually a symptom of an underlying problem. A person who experiences suicidal thoughts may show the following symptoms: * ● Talking about suicide — for e.g. making statements such as "I'm going to kill myself" or "I wish I were dead" * ● Getting the means to take your own life, such as buying dangerous weapons or stockpiling pills * ● Withdrawing from social contact and wanting to be left alone * ● Having mood swings, such as being emotionally high one day and deeply discouraged the next * ● Being preoccupied with death, dying or violence * ● Feeling trapped or hopeless about a situation * ● Increasing use of alcohol or drugs * ● Changing normal routine, including eating or sleeping patterns * ● Doing risky or self-destructive things, such as using drugs or driving recklessly * ● Giving away belongings or getting affairs in order when there's no other logical explanation for doing this * ● Saying goodbye to people as if they won't be seen again * ● Developing personality changes or being severely anxious or agitated, particularly when experiencing some of the symptoms listed above Suicidal thoughts have many causes. Most often, suicidal thoughts can occur when a person feels that they are no longer able to cope with an overwhelming situation. This could stem from financial problems, the death of a loved one, the end of a relationship, or a debilitating illness or health condition. If you don't have hope for the future, you may mistakenly think suicide is a solution. Therefore, it is important to take note of the risk factors that contribute to suicide ideation for early prevention of suicidal thoughts. One might be at risk of suicide if you: * ● Attempted suicide before * ● Feel hopeless, worthless, agitated, socially isolated or lonely * ● Experience a stressful life event, such as the loss of a loved one, military service, a breakup, or financial or legal problems * ● Have a substance abuse problem — alcohol and drug abuse can worsen thoughts of suicide and make you feel reckless or impulsive enough to act on your thoughts * ● Have an underlying psychiatric disorder, such as major depression, post-traumatic stress disorder or bipolar disorder * ● Have a family history of mental disorders, substance abuse, suicide, or violence, including physical or sexual abuse * ● Have a medical condition that can be linked to depression and suicidal thinking, such as chronic disease, chronic pain or terminal illness If you're feeling suicidal or having urges to attempt suicide, do not hesitate to reach out for help now - Seek support from mental health or counselling professionals as soon as possible. Remember that while it may seem as if these suicidal thoughts and feelings will never end, this is never a permanent condition. You WILL feel better again. Do not be afraid to reach out for help when you need it. Always remember that you are not alone in this! :) Feel free to contact us for a chat whenever you need or if you have any questions! Websites for more information: https://www.helpguide.org/articles/suicide-prevention/are-you-feeling-suicidal.htm https://www.healthline.com/symptom/suicidal-behavior https://scc.sg/e/suicide/ 10/30/2020 How do suicidal thoughts come about?Written by: Lynn Editted by: Alex
Suicide is a tragic reaction to stressful life situations, especially when it can be prevented. Whether you're considering suicide or know someone who feels suicidal, learning the suicidal warning signs and how to reach out for help can help to save a life — your own or someone else's. What are suicidal thoughts? Suicidal thoughts, or suicide ideation, refers to thinking about or planning suicide. Thoughts can range from creating a detailed plan to having a fleeting consideration. But it does not include the final act of suicide. Many people experience suicidal thoughts, especially during times of stress or when they are facing mental or physical health challenges. Suicidal thoughts are usually a symptom of an underlying problem. A person who experiences suicidal thoughts may show the following symptoms: * ● Talking about suicide — for e.g. making statements such as "I'm going to kill myself" or "I wish I were dead" * ● Getting the means to take your own life, such as buying dangerous weapons or stockpiling pills * ● Withdrawing from social contact and wanting to be left alone * ● Having mood swings, such as being emotionally high one day and deeply discouraged the next * ● Being preoccupied with death, dying or violence * ● Feeling trapped or hopeless about a situation * ● Increasing use of alcohol or drugs * ● Changing normal routine, including eating or sleeping patterns * ● Doing risky or self-destructive things, such as using drugs or driving recklessly * ● Giving away belongings or getting affairs in order when there's no other logical explanation for doing this * ● Saying goodbye to people as if they won't be seen again * ● Developing personality changes or being severely anxious or agitated, particularly when experiencing some of the symptoms listed above Suicidal thoughts have many causes. Most often, suicidal thoughts can occur when a person feels that they are no longer able to cope with an overwhelming situation. This could stem from financial problems, the death of a loved one, the end of a relationship, or a debilitating illness or health condition. If you don't have hope for the future, you may mistakenly think suicide is a solution. Therefore, it is important to take note of the risk factors that contribute to suicide ideation for early prevention of suicidal thoughts. One might be at risk of suicide if he/she: * ● Attempted suicide before * ● Feel hopeless, worthless, agitated, socially isolated or lonely * ● Experience a stressful life event, such as the loss of a loved one, military service, a breakup, or financial or legal problems * ● Have a substance abuse problem — alcohol and drug abuse can worsen thoughts of suicide and make you feel reckless or impulsive enough to act on your thoughts * ● Have an underlying psychiatric disorder, such as major depression, post-traumatic stress disorder or bipolar disorder * ● Have a family history of mental disorders, substance abuse, suicide, or violence, including physical or sexual abuse * ● Have a medical condition that can be linked to depression and suicidal thinking, such as chronic disease, chronic pain or terminal illness If you're feeling suicidal or having urges to attempt suicide, do not hesitate to reach out for help now - Seek support from mental health or counselling professionals as soon as possible. Remember that while it may seem as if these suicidal thoughts and feelings will never end, this is never a permanent condition. You WILL feel better again. Do not be afraid to reach out for help when you need it. Always remember that you are not alone in this! :) Feel free to contact us for a chat whenever you need or if you have any questions! 10/17/2020 Coping with Anxiety during Covid19Written by: Lynn Editted by: Alex The COVID-19 pandemic has been stressful for many people. Some of us have never lived through a crisis like COVID-19, and may find it difficult to handle the pandemic mentally and emotionally. Fear and anxiety about a new disease and what could happen can be overwhelming and result in strong emotions in adults and children alike. Even if you are not typically an anxious person, it’s common to feel some anxiety during periods of change or uncertainty, especially during the COVID period. Therefore, it is completely normal to feel concerned, worried, anxious and even mildly depressed during this period. If you’re feeling especially anxious or worried during this time, you’re not alone. Anxiety is normal, and in some cases it can be helpful when our worry leads to the engagement of certain behaviours to keep the virus at bay, such as frequent handwashing and practicing safe hygiene in public. However, sometimes anxiety can be unhelpful and detrimental to our mental health. Hence, it is important that our emotional and psychological health are being taken care of during such unpredictable times. Here are some tips on how you can keep feelings of anxiety at bay if you are starting to feel overwhelmed: Channel your anxious energy into action: Stay informed, plan, and prepare We often feel anxious when events feel out of our control, and we lack the capacity, skills or ability to cope with it. Anxiety tricks us into thinking about the worst-case scenarios in vivid and frightening detail. Therefore, it is important to learn to focus on what’s under your control. This can be done through equipping yourself with the facts about COVID-19 from trusted sources, following government advice and making a plan about what you and your family will do if you need to be in isolation or quarantine. Limit or avoid unhelpful media and misinformation Being exposed to constant, alarming, fear-inducing stories convinces us that there is something to panic about, which further perpetuates rumours, misinformation, and anxiety. Although it might be tempting to stay informed on the updates regarding COVID-19, limiting your exposure to the media, news, and social media will help quell the panic. Consider limiting your media consumption to a specific time frame and time of the day, for e.g. allocating thirty minutes to social media each evening at 6pm every day. Stay connected with others It can make a huge difference when we share our worries with others, and connect with other people who are supportive. Staying connected to supportive people in your life will help you to feel less isolated and lonely. Try to make it a priority to stay in touch with friends and family. If you tend to withdraw when depressed or anxious, think about scheduling a regular phone, chat, or Zoom dates to counteract that tendency. Look after your body and mental health Get plenty of sleep, eat well-balanced meals, avoid smoking, excessive alcohol and drugs. Beyond that, it can also be helpful to indulge in self-care practices such as:
At times like these, it is easy to get caught up in your own fears and concerns. But amidst all the stories of fighting or protests, it’s important to take a breath and remember that we’re all in this together. When we help other people, it can also make us feel better and we tend to be happier and healthier. So let’s try our best to be kind and compassionate to each other, and spread love and kindness to others during these tough times. If you feel like you’re not coping, seek professional help or adviceIt’s okay to ask for help. If you’re feeling overwhelmed by anxiety, do seek out professional support or speak to a medical professional. Psychological therapies can be done online, or remotely via phone or video conferencing, and are an excellent option if you’re in self-isolation, or worried about going to a clinic. Do not be afraid of asking for help when you need it. Remember that all of us are going through this together and you are definitely not alone in your struggles! If you are feeling anxious or require any help regarding your mental health, feel free to contact us for a chat. :)  10/12/2020 Depression: When and how to get helpWritten by: Lynn Editted by: Alex We all feel sad from time to time, whether it is from scoring badly on an exam or losing your job. It is normal to feel sad and express this emotion as a response to negative situations. However, if you notice that this feeling of sadness never seems to fade away and lingers for a long period of time, it might possibly be a symptom of depression. Knowing how to spot depression is important in helping to protect ourselves and our loved ones. With early detection, you will be readier to fight the blues. Before we delve into the symptoms of depression, it is important for us to understand exactly what depression is and how it affects us if we have it. Depression, also known as major depressive disorder or clinical depression, is a common and serious mood disorder. Those who suffer from depression will experience persistent feelings of sadness and hopelessness, and lose interest in activities that they once enjoyed. It can lead to a variety of emotional and physical problems and can decrease your ability to function at work and at home. To be diagnosed with clinical depression, these symptoms must be present for at least two weeks and must represent a change in your previous level of functioning. So, how do we identify the signs of depression to get help for ourselves or others? Here are some symptoms of depression, which can vary from mild to severe: * ● Feeling sad or having a depressed mood * ● Loss of interest or pleasure in activities once enjoyed * ● Changes in appetite — weight loss or gain unrelated to dieting * ● Trouble sleeping or sleeping too much * ● Loss of energy or increased fatigue * ● Increase in purposeless physical activity (e.g., inability to sit still, pacing, handwringing) OR slowed movements or speech (these actions must be severe enough to be observable by others) * ● Feeling worthless or guilty * ● Difficulty thinking, concentrating or making decisions * ● Thoughts of death or suicide Certain medical conditions such as thyroid problems or vitamin deficiency can also mimic symptoms of depression hence it is important to rule out these general medical causes. It is important to seek a professional to get a proper diagnosis, and not self-diagnose. If you have been constantly feeling low and notice yourself experiencing some or all of the symptoms above, it is appropriate to seek professional medical help, especially so if thoughts of death or suicide are present. It is important not to self-diagnose or self-manage without speaking to a medical professional first. Don't be embarrassed if you need to seek help for depression. Always remember that you are worth it! We all need a helping hand at times and there is nothing wrong in seeking or asking for help. If you know of anyone who is experiencing these symptoms or if you think you may be suffering from depression, feel free to email us any questions or contact us to book a session. Remember, you’re not alone in this!  7/1/2020 What does Anxiety feel like?Anxiety is normal. You have probably experienced some form of anxiety in your life... whether it is caused by an event or activity, these feelings of nervousness are stress are what triggers anxiety symptoms. Everyone experiences anxiety differently, some of us feel like our heart is pounding in our chest; some feel like their palms are sweaty and numb; while others might feel like everything around them is spinning. This is a totally normal experience especially if you are about to do something that scares you (like speaking in front of a HUGE crowd... or just before you go bungee jumping). This is your body reacting to a stressful situation using the fight-or-flight response. However, it is important to know when things get serious and seek help! If your feelings of anxiety are too extreme or intense, interfering with your life and is reoccuring for six months or longer, you may have an anxiety disorder. There are many types of anxiety disorder and it is important to educate yourself on them. I won't go into much detail, but some of the anxiety disorders include: Phobias, Post Traumatic Stress Disorder (PTSD), Generalised Anxiety Disorder and Panic Disorders. These anxiety disorders are serious and are very real especially with the high amount of stressors happening today. Individuals with anxiety disorder may feel like their mind and body are disconnected, like everything is happening in slow motion but also rushed and overwheling at the same time. They may not be able to control their panic attacks and having a heightened sense of worry of fear. Some symptoms of an anxiety disorder include: Shortness of breath, trouble sleeping and concentrating, increased heart rate, numbness and tingling, feeling dizzy, having intense episodes of worry and fear. If you know anyone who is experiencing similar symptoms or think you may be suffering from anxiety as well, don't worry, you're not alone! Contact us and let's talk about it!  |
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