6 Tips to Better Care for Your Emotional Health During the Pandemic
Are you feeling stressed and anxious during the pandemic?Are you struggling with the challenges of working from home?Are you overwhelmed by the negative news you see every day?Are you upset because you miss hanging out with your friends? All of us have been affected, in one way or another, by the COVID-19 pandemic. It is normal to be unhappy and frustrated during these uncertain times, not to mention feeling stressed and anxious about the safety and health of our loved ones. We should always prioritise our health and well-being — emotionally, physically and mentally. All the more so in light of this challenging period. Our emotions play an important role in our overall well-being and can have an impact on our physical health, whether positively or negatively. Do you know that you can still have good emotional health even if things are spiralling out of control? Being emotionally strong can benefit you in many ways, especially during the pandemic. In this article, you will learn more about emotional health and ways on how you can build better emotional health What is Emotional Health? Emotional health, though used interchangeably, is not the same as mental health. According to the World Health Organisation (WHO), “Mental health is a state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to his or her community.” Whereas emotional health refers to the ability to be aware of or understand, manage and express emotions experienced from what you have encountered or learned. Good emotional health does not equate to being happy all the time. It is about having the skills and resources to take negativities into perspective, cope with the challenges and bounce back from setbacks. People who are strong emotionally are in better control of their thoughts, actions and emotions. Benefits of Good Emotional Health With good emotional health, one is able to enjoy: A more positive outlook in life Better physical health Healthier self-esteem and confidence Higher resilience in the face of mental and physical challenges, such as stress Boosted energy level Increased mental clarity and focus Improved ability to cope with negative situations, such as the pandemic More harmonious relationships with family members and friends And more! Signs of Poor Emotional Health to Look Out for Warning signs that indicate a person is struggling emotionally could include: Isolation from family members and friends Too much or too little sleep Fatigue or low energy level Difficulty eating or Overeating Loss of interest in daily activities or activities they used to enjoy Decreased productivity at work Increased relationship issues and conflicts Substance abuse, e.g. overconsumption of alcohol Increased thoughts of worthlessness, guilt, helplessness or hopelessness Frequent moments of irritability or bursts of anger Neglect of personal hygiene How do we make sure that we can come out of this adversity unscathed? And how can we help each other remain positive and keep our minds and bodies healthy? Tips to Looking After Your Emotional Health Our Psychologists share these six useful tips to help you and your loved ones improve and maintain your emotional health and overall well-being during this time: Tip 1: Acknowledge your emotions and do not blame yourself for feeling upset or anxious It is all right to feel sad or stressed in this situation. Everyone has been affected by the pandemic and unplanned changes have crept into our lives, disrupting our daily routines, relationships, work, social interactions, etc. So, if you are experiencing anxiety, stress, depression, frustration, fears or worries, rest be assured that these are not signs of weakness. It is just a normal psychological reaction to adversities. Rather than blaming yourself for having such feelings, you might benefit more from acknowledging and accepting these emotions and focusing on productive activities, such as making plans that can help you adapt to the situation. Tip 2: Do not isolate yourself emotionally Although we may be physically apart, whether due to safe distancing or being quarantined, we can still stay connected with others emotionally. Pick up the phone, hop onto your social media platforms or get on Zoom to connect and communicate with family or friends. You can share how your day has been or talk about your feelings and emotions. Tip 3: Stick to your daily routines It is important to continue with our daily routines, whether it is our meal or coffee breaks, daily exercises, indoor hobbies, studies, watching TV, etc. Also, plan and carry out your daily activities in an organised manner, and ensure that you are on track with your plan. Accomplishing these tasks can help improve your mood. Tip 4: Engage in ‘health-behaviours’ We know it is important to keep our bodies and minds healthy at all times. And engaging in “health-behaviours” can help us stay healthy. So, what are “health behaviours”? They are a series of deliberate actions that can promote one’s health, such as eating well, doing physical exercises, reducing alcohol consumption and smoking and adherence to prescribed medical treatments. Staying at home may cause some people to become lazy and not exercise or eat healthily. Our bodies and minds are connected in a way — to enjoy good psychological health, we have to take care of our physical health as well. So, eat well, exercise daily, keep yourself active, and don’t forget to take deep breaths and practise mediation and relaxation. Tip 5: Give yourself ‘me-time’ Since most people are working from home during the pandemic, their ‘Work-Life Balance’ can be out of balance. We prefer to call it ‘Work-Life Integration’. We should strive for the integration of our lives, not only in this current situation but at any given time. We can create synergies across every aspect of our lives, such as work, home and family, community, personal health and well-being. Integration can differ for different people. When working from home during this season, we recommend that you practice ‘work-life integration’, for
What Is Psychotherapy and What Can You Expect From a Psychotherapy Session?
We have heard of psychotherapy and how this form of therapeutic intervention can greatly benefit people with emotional challenges and mental conditions. But what exactly happens during these psychotherapy sessions? In this article, we will explain what Psychotherapy is and detail the content covered during the sessions, use of Cognitive Behavioural Therapy (CBT) and other effective techniques, and duration and length of the sessions at Dynamics Psychological Practice, plus other useful tips. Let’s dive right in! What is Psychotherapy? Psychotherapy, also known as talk therapy, leverages interpersonal relationships to empower individuals to develop greater self-understanding and make positive changes in their lives. Psychologists guide individuals to discover more about themselves, find answers to their problems and make appropriate transformative decisions. You might ask what the difference is between Psychotherapy and Counselling. Psychotherapy and Counselling, though similar in many ways and the terms are often used interchangeably, differ in that Psychotherapy is a long-term therapy that delves into long-standing beliefs or attitudes and root causes of problems to resolve underlying issues and empowers individuals to change their mindset. Whereas Counselling is a more short-term approach to address mild to moderate symptoms and outward behaviours and is likely to focus on present issues that can be easily resolved on the conscious level. Counselling can help individuals deal with emotions, identify and manage stressors or change undesirable thoughts and behaviours. At Dynamics Psychological Practice (DPP), our Psychologists provide highly specialised interventions for a diverse range of psychological problems faced by children and adults, from everyday issues to severe mental disorders. We develop and deliver effective personalised treatment plans based on the results of the initial clinical interview and required diagnostic assessments. Who Needs Psychotherapy? Psychotherapy treats a wide range of psychological problems. It can help individuals who: Have difficulty coping with challenges or even day-to-day activities Are adversely affected by a past traumatic event or situation, for example, death of a loved one, abuse, etc. Suffer from mental disorders, such as depression, anxiety disorders, sleep disorder, obsessive-compulsive disorder (OCD), etc. Encounter learning and behavioural challenges Are unable to manage their stress or anger Face communication and relationship challenges Abusing substance use, such as drugs or alcohol In addition to the above psychological problems and life issues, Dynamics Psychological Practice also offers clinical diagnoses, assessments, therapies and informative psychoeducation (PE) for: Depressive Disorders, e.g. Depression, Premenstrual Dysphoric Disorder, etc. Bipolar and Related Disorders Anxiety Disorders, e.g. Generalised Anxiety Disorder (GAD), Social Anxiety Disorder (Social Phobia), Separation Anxiety Disorder, etc. Somatic Symptom and Related Disorders, e.g. Somatic Symptom Disorder, Illness Anxiety Disorder, etc. Obsessive-Compulsive and Related Disorders, e.g. Obsessive-Compulsive Disorder (OCD), Trichotillomania (Hair-Pulling Disorder), Excoriation (Skin-Picking) Disorder, etc. Trauma- and Stressor-related Disorders, e.g. Post-Traumatic Stress Disorder (PTSD), Adjustment Disorders, etc. Mild Neurocognitive Disorders (Memory Decline Prevention) Personality Disorders, e.g. Borderline Personality Disorder, Narcissistic Personality Disorder, etc. Attention-Deficit/Hyperactivity Disorder (ADHD) Schizophrenia Spectrum and Other Psychotic Disorders, e.g. Delusional Disorder, Schizophrenia, etc. Sleep-Wake Disorders, e.g. Insomnia Disorder, Hypersomnolence Disorder (Hypersomnia), etc. Eating Disorders, e.g. Bulimia Nervosa, Binge-Eating Disorder, etc. What are the Benefits of Psychotherapy? Psychotherapy can help struggling individuals to: Live a better quality and more meaningful every day Identify and overcome harmful thought patterns and/or behaviours Understand what their stressors or triggers are and learn how to anticipate and control them better Learn new or refine skills, such as problem-solving skills and coping skills to better manage their challenges and/or emotional or mental struggles Mend strained or broken relationships with improved communication and conflict management skills Enjoy a boost in their physical health Research has also shown that Psychotherapy, whether used as a sole treatment or with other treatments, can improved symptoms of mood and other mental disorders that include depression, anxiety disorders, OCD and panic disorders (Hunsley, Elliott & Therrien, 2013). What Happens During Psychotherapy? Consult Session At Dynamics Psychological Practice, our first session is called a consult session. This is the time when your Psychologist gathers information about you and your needs. You may be asked to fill out forms about your current and past physical and emotional health. It might take a few sessions for your psychologist to fully understand your situation and concerns and to determine the best approach or course of action. The Psychologist will explain to you what psychotherapy is, what to expect in the sessions, the fees, and other administrative details. This is also an opportunity for you to interview the psychologist and assess if they are a suitable match. Content Covered During the Sessions Psychotherapy is offered in different formats, including individual, couple, family or group therapy sessions, and it can be effective and beneficial for all age groups. There are also various frameworks and techniques in psychotherapy. Your Psychologist may specialise in a particular framework or adopt an eclectic approach. Depending on your specific issues, format, personal characteristics, and the Psychologist’s training, different frameworks and techniques may be used. While the framework is a consideration, personal factors, such as being open and honest about your thoughts and feelings, are also important to ensure the effectiveness of your therapy. For most types of psychotherapy, your Psychologist will encourage you to talk about what is troubling you. As you work through the difficult issues, you may experience intense emotions and may find yourself crying, upset or even having anger outbursts. Do not give up in such situations; your Psychologist is there to help you to understand and cope with these emotions. You may also be given homework — activities or practices to build on what you have learnt and felt about yourself, and improve your ability to cope with problems. Your diligence in completing the homework will contribute significantly to your successful outcome. Therapeutic Approaches and Techniques Our clinically certified and experienced Psychologists conduct therapy sessions that use evidence-based Psychotherapy approaches and interventions that have been proven effective in treating specific disorders or issues. The techniques and tools we use include: Cognitive Behavioural Therapy (CBT). Helps you identify and change detrimental behavioural and thought patterns. We
How Do I Know if I or a Loved One Is Suffering From Depression?
Depression is a mood disorder that adversely affects how individuals think, feel and act. It is a common condition that has affected many worldwide and is estimated that about 5% of adults suffer from depression. Depression can also affect young children and teenagers as they juggle various types of pressures and expectations, studies and other issues. Individuals with depression persistently feel down or sad or have lost interest in daily activities, even those that they once enjoyed. This can create various emotional and physical problems, which in turn, can have a significant negative impact on these individuals’ daily functioning and quality of life. Types of Depression There are different types of depression, which include: Major Depressive Disorder (MDD) or commonly referred to as a clinical depression. This is considered a more serious form of depression and individuals diagnosed with MDD experience specific symptoms that last for more than 2 weeks. Persistent Depressive Disorder (PDD). This is a chronic form of depression in which the individual experiences specific symptoms for at least 2 years. Bipolar Disorder. This form of depression is marked by periods of abnormally elevated mood (mania). Seasonal Affective Disorder (SAD) or major depressive disorder that is seasonal. This could result from changes to the body’s natural daily rhythms or the sensitivity of the eyes to light. Postpartum Depression (PPD). PDD can occur at the beginning of pregnancy, during pregnancy or in the first 12 months after childbirth. Premenstrual Dysphoric Disorder (PMDD). Individuals with PMDD experience more severe symptoms of premenstrual syndrome (PMS), especially those related to mood. Causes of Depression It is not known what causes depression exactly, but many possible factors, or a combination of these factors, could trigger depression. They are: Traumatic events, such as abuse Financial woes Chronic illnesses or conditions Changes in life events, e.g. unemployment, divorce Lack of support Genetics, e.g. history of depression in the family Low self-esteem Stress at work Relationship issues, e.g. marital discord, conflicts with family or friends, etc. Emotional neglect Death or Loss Side effects of certain medications Different brain structures. The brains of individuals with depression may be physically different from others Brain chemicals imbalance. Excessive or insufficient chemicals in the brain may be another cause. These chemicals, also known as neurotransmitters, help facilitate communication among the nerve cells Hormonal changes. Fluctuating hormonal levels, due to pregnancy, menopause, etc., could lead to depression Learned and continued patterns of negative thinking Symptoms of Depression Symptoms can vary and they range from mild to severe, depending on the type of depression. Some warning signs and symptoms of depression could include: Emotional Sadness Frustration or anger Hopelessness Irritability or Annoyance Loss of interest or pleasure in activities Low self-esteem Feelings of worthlessness or guilt Extreme sensitivity to rejection or failure and the need for excessive reassurance Recurring self-harm thoughts Physical and Behavioural Tiredness and loss of energy Insomnia or sleeping too much Changes in appetite — decreased appetite and weight loss or increased cravings and weight gain Increased intake of alcohol or drugs (substance abuse) Agitation or restlessness Persistent unexplained body aches and headaches Social isolation Less attention paid to personal hygiene or appearance Sudden and frequent outbursts of anger Difficulty with thinking, concentrating, making decisions or remembering things Depression in Children and TeenagersParents, you can also look out for these possible signs of depression in your young child or teenager. For young children, some of the tell-tale signs could include: Have a feeling of sadness that persists for days Exhibit disruptive or interfering behaviour that negatively affects their normal daily routine at home, school or socially Have a sudden increase or decrease in appetite Withdraw socially Have frequent outbursts or crying For teenagers, some of the tell-tale signs could include: Have a feeling of sadness and hopelessness that could last for weeks Express worthlessness or guilt persistently Exhibit self-injurious behaviour Use alcohol or drugs Perform poorly at school consistently Coping with Depression The good news is, depression is treatable — especially if help is sought early. Here are five useful tips on how you can cope with depression. Tip 1: Take active steps to change your lifestyle Depression depletes energy and enthusiasm for life in general. But making certain lifestyle adjustments can improve your mood greatly. Start by taking small steps to do things that can boost your energy and mood, for example, calling a loved one, going for a walk, etc. Tip 2: Establish a healthy diet Apart from a healthy lifestyle, a healthy diet also contributes to good health and well-being. Eating healthily can help prevent, delay or manage certain chronic conditions. That is why it is important to improve your nutrition and form good eating habits. Tip 3: Build a supportive community of family and friends Establish connections with the people who matter the most and whom you know will provide you with unconditional support and love. If you do not feel like socialising, start small by engaging frequently with only one person. Tip 4: Create a routine Develop and follow a routine to establish a pattern of healthy habits, such as going to sleep, waking up or eating at fixed timings. Tip 5: Seek professional help If you are experiencing ongoing symptoms of depression, consult a psychologist/psychiatrist for a formal assessment and diagnosis of your condition. Appropriate and timely specialised intervention and care are critical in your recovery process. Depending on the severity of your symptoms, your treatments could include medications or Psychotherapy, or both. Self-help methods and professional help can work in tandem. Your psychologist would also encourage you to engage in self-care during your treatment. What are Counselling and Psychotherapy? There are several treatment options and medications available to treat depressions. Some individuals may require one form while others a combination of treatments, depending on their condition. Counselling and Psychotherapy or “talk therapies” are interventions that can benefit people with depression. They help these individuals develop greater self-awareness or self-understanding and make necessary and positive changes in their lives. Is there a difference between Counselling and Psychotherapy? These forms of therapy are rather
Top Family Therapy and Counselling Services in Singapore
Family is an important pillar in individuals’ lives and their communities. When familial bonds are strong, both children and adults enjoy benefits, such as unconditional support and love, improved overall well-being, development of good values, sense of belonging and meaningful and quality lives, among others. There are, however, factors that can shake the foundation of a family. Some of these factors include unresolved conflicts and misunderstandings, clashes in a different mindset, styles and behaviour and/or strained relationships. While some families can resolve these issues by talking things out, there may be others who are unable to find amicable ways to resolve issues or overcome and/or cope with these challenges. One of the most effective ways to help restore the balance in the family dynamics is by seeking professional help through Family Therapy. What is Family Therapy? Family Therapy is a form of psychological counselling that involves the mediation of an external party, the counsellor or psychologist. Through Family Therapy, the counsellor or psychologist will bring the family together to identify issues, even underlying ones, communicate, change or improve thinking and/or behavioural patterns, and discuss the problems and solutions. In the process, the counsellor or psychologist will also help the family develop essential problem-solving skills to better manage the current as well as potential issues. Some of the family-related issues that require appropriate and timely intervention could include: Strained parent-children relationship Dispute between siblings Grief and/or loss (e.g. death of a loved one) Suffering from or coping with a family’s member’s chronic/terminal illness A traumatic event or experience Abuse (e.g. verbal, physical, etc.) Difficulty in adjusting or coping with life changes (e.g. unemployment, financial woes, etc.) Inter-racial issues and challenges Re-marriage and acceptance challenges Sexual orientation conflicts Relationship with estranged family members Separation or divorce And more If you have ascertained the need for Family Therapy, the next best course of action for you and your loved one is to look for a suitably experienced counsellor or psychologist. The Best Family Therapies in Singapore Here is MediaOne’s listing of the Top Family Therapies in town. We are delighted that Dynamics Psychological Practice has been named one of the top service providers for Family Therapy in Singapore! At Dynamics Psychological Practice, our goals for Family Therapy are to mobilise the family’s collective strength and functional resources, improve the family’s functioning as well as enhance the family’s problem-solving abilities and behaviour. Following an in-depth initial consultation and observation, our Psychologists will develop and implement structured intervention plans and goals that are customised for the families. During the therapy sessions, we endeavour to identify and target problem areas, reduce hindering ways the family relate or interact with each other, facilitate the communication among the members, and more. In any counselling, the psychologist’s role is neither to change the behaviour of one or a few family members nor to side with anyone in the family. Our Psychologists focus on the family as a whole and make professional judgement and recommendations that will benefit the family collectively. Other Types of Counselling Services for You and Your Loved Ones In our daily lives, we juggle many commitments and expectations, whether at home, work/school and communities. On top of that, the current COVID-19 situation has brought about evolving requirements and changes that have directly, or indirectly, impacted us and our lifestyles. There are, however, some individuals who could be struggling in the midst of all these, adversely affecting their mental health and well-being. Besides Family Therapy, there are also other beneficial types of counselling services available that can cater to diverse specific needs, namely: Counselling for children Counselling for adults Couples Therapy Psychological Assessments and Testing. This includes a wide range of assessments and tests, such as Cognitive Assessment, Autism Assessment, and IQ and personality tests. At Dynamics Psychological Practice, we conduct these in-depth assessments and testing, along with a comprehensive report and professional recommendations by our Psychologists. To help you in your search for a suitable counsellor or psychologist, MediaOne has listed the Top Counselling Services in Singapore . Dynamics Psychological Practice is once again counted among the best in Singapore! We pride ourselves on making a transformative difference in individuals, couples and families’ lives for the past 15 years through our wide-ranging high-quality and effective counselling and psychological services. How Do You Know if You Have Found the Right Counsellor/Psychologist? You have seen some of the best family therapies and counselling services in Singapore. But how do you go about looking for a counsellor or psychologist who suits you? Finding the right counsellor or psychologist is important because it may affect you in getting significant results from the sessions. Besides, this counsellor or psychologist will be someone whom you will be spending a lot of time with and whom you will be revealing your innermost feelings and moments of vulnerability. So, finding someone you can trust and are at ease with is crucial. Here is a list of questions you can ask yourself before you start looking for a suitable counsellor or psychologist (the list is not exhaustive): What type of counselling or psychotherapy do you need? There are different types of counselling services available: some can help relieve current issues, while others, such as psychotherapy, understand your past to help you create a better future. And as we have mentioned earlier, there are also other specialised counselling services to address specific needs, such as Family Therapy for family-related issues and challenges. What is your goal of the desired counselling or psychotherapy? What is your budget? What are the qualifications and experience of the counsellor or psychologist? Is location a concern? How willing are you to travel to meet your counsellor or psychologist? Is having a waitlist a concern for you? Do you prefer online or in-person sessions? Having an online option can help ensure continuity in your sessions amid the changes we are facing in this fluid COVID-19 situation. Dynamics Psychological Practice offers convenience through hassle-free service delivery options of in-person (at our centre), TeleHealth (online) or a combination of both. You know you have found a
What are the Benefits of Becoming a Family Psychologist?
Family psychologists play an important part in helping ensure that families remain happy and healthy. They provide support and advice when family conflicts arise, and help the family members work out their issues so they can live together in peace and harmony. Many great benefits come from pursuing a career as a family psychologist. To learn more about those benefits, continue reading. Benefit #1 – You Get To Help in the Resolution of Family Conflict Family counselling can assist with giving a goal to settle family issues. As a family psychologist, you can help individuals see the existing elements and recognize the foundation of the long-standing problems. When the patterns and sources of these issues are apparent, the family members can tend to them through counselling procedures and instructions. Benefit #2 – You Can Help Families Build Strong Bonds When individuals start to see patterns and learn ways of conquering them, it’s a lot simpler for good sentiments to come about. Families can fashion better connections and more grounded securities as people begin to see each other better and convey more. Such bonds take into account better and more joyful family connections. This is, basically, the objective of seeing a family psychologist. Training families and showing them abilities, critical to healing past traumas and harmful behaviour patterns, is fundamental for family therapy. These advantages of family counselling are only a portion of how individuals can help other people by acquiring a marriage and family psychology degree. Benefit #3 – You Can Help Build Better Communication Within Families Individuals regularly underestimate the significance of proper communication regarding relationships with others. This is especially evident when the relationship includes multiple individuals as a family. Errors happen effectively among more significant gatherings. Likewise, individuals may not discuss their thoughts straightforwardly, or one-part of the family could be impacted by correspondence hardships among the more extensive group. When people see a family psychologist, it gives tools and advice that help individuals from a family talk and be seen more productively. Benefit #4 – Opportunity for Personal Growth and Always Learning Something New Your job and career addresses something beyond a way of covering one’s bills. Pick carefully, and your occupation could prompt critical self-improvement throughout your career span. Learning ought not to end when you graduate with a degree. Why not take on a vocation that moves you to expand your viewpoints as well? As a family psychologist, you will consistently be presented with new viewpoints. While your work will include instructing clients or patients on solid practices and correspondence systems, these people will show you similarly as much consequently. You’ll be stunned by the bits of knowledge you gather in only a day of paying attention to individuals from varying backgrounds. Even more than the lessons you have acquired through profound discussions, advancing reaches out to the scholarly community. As a family psychologist, you are relied upon to stay aware of developing tools, strategies, and studies. This unique field is progressing at an astounding speed, and you’ll be there to drive further these turn of events. From quick profit to deep-rooted satisfaction, being a family psychologist gives an assortment of benefits that make all the difficult work advantageous. This is your opportunity to influence a satisfying field that could change your daily routine and the experiences of every client. Benefit #5 – It Can Help Increase Your Self-Esteem An extended period of unfortunate family situations and events can make a few individuals feel awful about themselves. This is an undesirable thing and can be cured through family psychologist meetings. As individuals find friction sources and work to determine these issues, they will start to rest easy thinking about themselves. Conquering such troubles inside the family can give a sense of pride. Likewise, it can prompt individuals to understand that issues are generally not only one individual’s shortcoming. This acknowledgement can be extraordinarily useful in developing self-awareness worth. Benefit #6 – It Can Be an Enriching Career While a solid work standpoint, adaptability, and excellent wage-earning potential might make seeing a family psychologist tempting, most new family psychologists are fundamentally keen on significantly impacting people, couples, and families struggling to deal with their issues. They invest heavily in realizing that their persistent effort produces more grounded connections and is regularly instrumental in assisting clients with managing complex life situations. They can assist patients and clients with various kinds of battles, including: Addictions and substance abuse Family conflict Marital distress Mental health issues, such as anxiety and depression Family psychologists often report that they feel called to this career path. While meeting with clients, they feel right at home. This feeling of satisfaction might be clear almost immediately, yet it keeps on developing as clients report progress in their connections and with their own interests.