Navigating Anxiety in Singapore: Therapist’s Guide to Coping Strategies & Resources

Introduction: 

Singapore, with its fast-paced lifestyle and high expectations, can be a breeding ground for anxiety. From work pressures to social demands, it’s easy to feel overwhelmed. But you don’t have to navigate these challenges alone. This guide provides valuable insights into understanding anxiety and offers practical coping strategies and resources available in Singapore. 

 

Understanding Anxiety in the Singaporean Context 

Anxiety is more than just feeling stressed or worried. It’s a complex mental health condition characterized by persistent and excessive fear or worry, often accompanied by physical symptoms like a racing heart, sweating, and difficulty concentrating. In Singapore, with its emphasis on achievement and competition, anxiety can manifest in various ways, from social anxiety and generalized anxiety disorder to panic attacks and phobias.    

 

Recognizing the Signs and Symptoms 

Anxiety can manifest differently in everyone. However, there are some common signs and symptoms to watch out for: 

  • Physical: Increased heart rate, shortness of breath, sweating, trembling, dizziness, nausea, muscle tension, fatigue, sleep disturbances. 
  • Emotional: Excessive worry, fear, restlessness, irritability, feeling on edge, difficulty concentrating, feeling overwhelmed. 
  • Behavioural: Avoidance of certain situations or activities, difficulty relaxing, excessive reassurance-seeking, changes in eating or sleeping habits. 

If you’re experiencing these symptoms regularly and they’re interfering with your daily life, it’s crucial to seek professional help. 

 

Coping Strategies and Resources in Singapore 

While anxiety can be challenging, there are effective coping strategies and resources available in Singapore: 

  • Therapy: Cognitive Behavioural Therapy (CBT) is a widely recognized and effective therapy for anxiety. It helps identify and change negative thought patterns and behaviours. 
  • Support Groups: Connecting with others who understand your struggles can provide invaluable support and encouragement. 
  • Mindfulness and Relaxation Techniques: Practices like meditation, deep breathing exercises, and yoga can help calm the mind and reduce anxiety symptoms. 
  • Healthy Lifestyle: Regular exercise, a balanced diet, and sufficient sleep are crucial for managing anxiety. 
  • Local Helplines: Organizations like the Samaritans of Singapore (1800 221 4444) and the Institute of Mental Health’s Mental Health Helpline (6389 2222) offer confidential support and crisis intervention. 

 

Seeking Professional Support 

Navigating anxiety can be challenging, but with the right support, you can regain control of your life. Experienced therapists provide personalized care and evidence-based therapies, including CBT, to help you manage your anxiety and develop effective coping strategies. 

 

Promises’ experts understand the unique challenges of dealing with anxiety in Singapore and offer a safe and supportive environment to explore your concerns and work towards a brighter future. Reach out to us for a confidential consultation. 

Expert guidance on managing anxiety and depression, especially during the festive and COVID-19 seasons.

Christmas is a time of giving, peace and joy. It is also a time to celebrate traditions where family and friends gather, feasting on Christmas goodies and exchanging presents. There are scents, sights and sounds that are familiar to Christmas time where individuals can form a strong attachment with. Therefore, such festivities may likely trigger strong memories and feelings within some of us. The feelings of loss, people being away from us, losing contact with others are examples of bittersweet memories that one can have during festivities like Christmas.

A past memory can also trigger different memories and they can become potentially difficult to process. Some may experience sadness when remembering a lost loved one, while others may feel anxious to attend social gatherings.

Living in a pandemic, things have slowed down considerably, and feelings of loneliness have intensified because of a lack of stimulation in our environments as well as physical interactions with others. In sum, we have been inside our own cocoons. A quieter Christmas this year may also mean a heightened sense of loneliness, anxiety and depression. Here are some ways to cope with some of these unpleasant feelings you may experience during this festive season.

Legitimising those feelings

Recognise and acknowledge that you may experience some unpleasant feelings such as anxiety and sadness this Christmas. Take the time and show some kindness to yourself. Take your time to feel some of these things that are missing in your life. You can write those thoughts and feelings down in a journal or confide in a trustworthy family member or a close friend. If you find it difficult to cope with these feelings and feel overwhelmed, please make an appointment and talk to a health professional (e.g. psychologist or counsellor) about what you are going through.

Reflecting on your values

Connecting with your values can help you to achieve some meaning and purpose in life. Think about what makes your life worthwhile and the values that matter most to you. Some questions to ponder: how do we want to be as a person, what do we want to stand for, and how do we want to connect to the environment around us. For some, feeling positive emotions and being optimistic are important, while for others, engaging in enjoyable and pleasurable activities (e.g. playing the guitar) are meaningful to them. Other individuals may also focus on social relationships with others and some may derive their sense of satisfaction by celebrating their personal accomplishments. When you navigate through life with your values, you will not only experience great inner strength and joy, but you will also have a meaning and purpose which will help you to tide through life’s challenges.

Maintaining a healthy lifestyle

Looking after yourself physically also helps you to look after yourself mentally which will benefit your overall wellbeing. A good night’s sleep and keeping a balanced diet are both equally important. Having at least eight hours of sleep every night and consuming a diet filled with fruits and vegetables can be helpful for your body. Additionally, exercising at least thirty minutes a day also helps to keep your mind active, leading to a healthier body. Do also, keep yourself hydrated with plenty of water. All these help maintain a healthy lifestyle.

In closing, try not to dwell on things that have not worked out. As we live in unprecedented times, things can easily interrupt our daily routines. Focus on smaller and more manageable tasks and when you do achieve them, remember to celebrate your small victories! Here is an anonymous quote that I saw at a doctor’s clinic waiting area: “Life is too short to wake up with regrets – so love the people who treat you right, forget about those who don’t believe everything happens for a reason. If you get a chance, take it. If it changes your life, let it. Nobody said life would be easy. They just promised it would most likely be worth it.”

 


Harris, R (2008). The happiness trap: How to stop struggling and start living. Boston, United States of America: Trumpeter.

Mok, Y.M. (2018, December 26). Commentary: The festive season brings loneliness, sorrow and anxiety for some. Channel News Asia, Retrieved from: https://www.channelnewsasia.com/news/commentary/christmas-festive-season-depression-ocd-lonely-sad-grief-stress-11059260?fbclid=IwAR2DisPAYSAB3aB2-K1HIyfWywQfGZNQHVsHsyY-TKSRG-f1h75J14G8k2s

Pascha, M. (2020). The PERMA model: Your scientific theory of happiness. Retrieved from: https://positivepsychology.com/perma-model/?fbclid=IwAR1B_Zuan1aYIkFIowe6aEUIrqnNyjwfVv0x4Hp5GFXOCRYJ4a1ecMF3a-M

Photo by Andy Holmes on Unsplash

Anxiety and anxiety disorders in children: Time to talk about it

Anxiety is a common feeling for many of us. It’s that uneasy feeling of nervousness, worry, dread, and fear that we experience in certain situations. You might have felt it before a job interview, while you’re in the labour room (even if you’re not the birthing parent!) and probably on your child’s first day of school. The occasional anxious feeling isn’t exactly a bad thing – in fact, it’s perfectly normal and beneficial to a certain extent. Healthy levels of anxiety function as a warning signal during dangerous situations, prompting us to react or flee to protect ourselves.

However, some people may experience overwhelming levels of anxiety to the point where it interferes with their daily life and relationship with others. In this case, professional help is highly recommended as intense and prolonged feelings of distress aren’t great for anyone and may be attributed to an anxiety disorder. And we’re not just talking adults – anxiety disorders may also develop in children.

Senior Clinical Psychologist, S C Anbarasu & Senior Psychologist Jane Low, share their thoughts about this with Honeykids Asia. Follow the link to read on:

https://honeykidsasia.com/anxiety-in-children/