<![CDATA[The Psychology Clinic (Singapore) - Insights]]>Wed, 18 Dec 2024 05:14:02 -0800Weebly<![CDATA[Unraveling Anxiety: How Psychotherapy Offers a Path to Inner Peace]]>Wed, 17 Apr 2024 06:45:18 GMThttp://psychologyclinic.sg/insights/unraveling-anxiety-how-psychotherapy-offers-a-path-to-inner-peaceIn today's fast-paced world, anxiety has become an all too familiar companion for many. From the fluttering unease before a presentation to the gnawing worry about the future, its manifestations vary but its impact remains profound. Yet, amidst the chaos, psychotherapy stands as a beacon of hope, offering a guiding light through the labyrinth of anxiety.
At its core, psychotherapy provides a safe space for individuals to explore the depths of their anxiety. Through empathetic listening and skillful guidance, therapists help unravel the tangled knots of fear and apprehension. By shining a light on the underlying thoughts, emotions, and beliefs driving anxiety, therapy cultivates self-awareness, empowering individuals to confront their fears with courage and compassion.

One of the fundamental tools in the therapist's arsenal is cognitive-behavioral therapy (CBT). This evidence-based approach equips individuals with practical strategies to challenge distorted thinking patterns and modify maladaptive behaviors. Through gradual exposure to anxiety-provoking situations, clients learn to recalibrate their responses, reclaiming a sense of control over their lives.

Moreover, psychotherapy fosters a deeper understanding of the intricate interplay between mind, body, and spirit. Techniques such as mindfulness and relaxation exercises offer sanctuary in the present moment, cultivating resilience in the face of adversity. By nurturing a holistic sense of well-being, therapy provides a sturdy foundation upon which individuals can weather the storms of anxiety with grace and fortitude.

Psychotherapy offers more than just a temporary reprieve from anxiety; it offers a transformative journey towards inner peace and self-discovery. By unraveling the tangled threads of anxiety, therapy illuminates a path towards healing, empowerment, and resilience. In the sanctuary of the therapeutic space, individuals can embark on a voyage of self-transformation, emerging stronger, wiser, and more resilient than ever before.

]]><![CDATA[Cyber-health Awareness]]>Mon, 13 Feb 2023 03:51:23 GMThttp://psychologyclinic.sg/insights/cyber-health-awarenessCyber health refers to the overall well-being and safety of individuals in the digital world. With the increasing reliance on technology in our daily lives, it is essential to be aware of the potential risks and challenges associated with cyber activity.

Cyber-health looks at digital well-being, which involves being mindful of how technology usage may affect mental and physical health. For example, excessive screen time and social media usage can contribute to feelings of anxiety, depression, and sleep disturbances. It is important to maintain a balance between technology usage and other activities, such as physical exercise, face-to-face communication, and relaxation.

In addition, cyber-health involves being aware of the impact of online behavior on oneself and others. This includes being mindful of the language used online and avoiding cyber-bullying, hate speech, and other forms of online harassment.
In conclusion, cyber health is a critical aspect of overall well-being in the digital age. It involves taking steps to protect against cyber threats, promoting healthy technology habits, and being responsible and respectful in online interactions. By prioritizing cyber health, individuals can ensure a safe and positive experience in the digital world.

If you are experiencing cyber-health issues in the cyberworld, don't suffer alone. Let's talk about it! Contact us to book a session at 6970 5611.

]]><![CDATA[Tele-counselling with TPC]]>Wed, 08 Feb 2023 10:09:00 GMThttp://psychologyclinic.sg/insights/tele-counselling-with-tpcTPC now offers Tele-counselling services! How it works:
1. Register your interest
2. Get connected with our counsellor
3. Book a session

Why Tele-counselling?
- Convenience: Save on travel time and at the comfort of your safe space
- Accessibility: Whether on Zoom, Skype or Audio call
- Flexibility: Schedule an appointment that suits your timing

For psychological intervention and therapy, face-to-face sessions are recommended.
*Sessions with our psychologist, senior psychologist and psychotherapists, regular sessions are needed for booking.
Contact us at help@psychologyclinic.sg for inquiries.
]]><![CDATA[New Year, New Adjustments]]>Thu, 02 Feb 2023 08:06:42 GMThttp://psychologyclinic.sg/insights/new-year-new-adjustmentsAdjusting to a new environment can be a challenging and overwhelming experience. Whether it’s starting a new job, moving to a new city, or simply adjusting to a new school, these changes can bring a lot of uncertainty and stress. However, with the right approach and mindset, adjusting to a new environment can also be an exciting and enriching experience.

One of the most important things to do when adjusting to a new environment is to stay open-minded. This means avoiding the temptation to compare your new surroundings to your previous environment and instead embracing the differences. This could mean trying new activities, meeting new people, or simply approaching challenges with a positive attitude.

Another way to ease the transition is to actively seek out new connections and relationships. This could mean joining clubs or organizations that align with your interests or simply striking up conversations with people you meet. Building a support system can help you feel more at home in your new environment and provide a sense of stability and comfort.
It's also important to take care of yourself during this time. This could mean maintaining healthy habits like exercise, eating well, and getting enough sleep. You may also find it helpful to set aside time for self-care activities like meditation or reading, which can help you stay centered and reduce stress.

Remember that adjusting to a new environment takes time and patience. Try not to be too hard on yourself and allow yourself the space to make mistakes and learn from them. With the right attitude and approach, adjusting to a new environment can be a rewarding and fulfilling experience.
]]><![CDATA[Mindfulness]]>Fri, 10 Jun 2022 11:07:18 GMThttp://psychologyclinic.sg/insights/mindfulnessWritten by: Arushi     Editted by: Nicole

Mindfulness is a way of living your life fully no matter what that moment brings. It is a type of meditation in which you become aware of the emotions you are feeling without any judgement. Practising mindfulness requires you to relax the mind and body by paying attention to the things you are doing at that moment. This can be achieved by practising breathing methods, guided imagery, and other exercises. 


Mindfulness does not have a specific framework or approach like most commonly used therapies such as Cognitive Behaviour Therapy (CBT) or Psychodynamic Therapy. It solely involves concentration on the present moment without letting your mind wander. 

Mindfulness can be viewed in contrast to Anxiety. The American Psychology Association (APA) defines anxiety as a “feeling of worry, nervousness, or unease about something with an uncertain outcome.”. Mindfulness encapsulates the opposite of that. The practice of mindfulness encourages individuals to accept present experiences, and allow the self to process experiences without worrying too much about the past and future— fixating on bad things that may happen. Research on mindfulness as a therapy has found many benefits, especially in combating mental health issues such as  stress, depression, and anxiety. Amongst many other benefits, mindfulness may also aid with curbing addictions— smoking or drug use, and boost one’s immunity. Notwithstanding, Mindfulness-Based Cognitive Therapy (MCBT), a method that incorporates mindfulness techniques into CBT, have been found to improve physical health, chronic pain, and reduce fatigue.

Mindfulness exercises to help reduce anxiety 

  • Going for a walk 
Although it may be tempting to use your phone one of the best ways of combatting anxiety is to go for a walk. To pay attention to your surroundings; the sounds, smells and the wind. 

Singapore has lots of trails that you can go on!  You could explore the Southern Ridges, Bukit Timah Nature Reserve, Fort Canning Park, MacRitchie Reservoir Park or East Coast Park to name a few. 
link to trails in Singapore  

  • Focusing on one thing at a time 
Set a timer and note down each task you would like to complete. Make sure there are no distractions like your phone around and practice giving your undivided attention without multitasking. 

  • Journaling 
 There is no set way of journaling; one may choose to do so in any way they like and whatever brings them peace. This can be through doodling and drawing or just scribbling any thoughts you may have on a piece of paper. The aim is to jot down whatever you are feeling at that moment. One can even try a gratitude journal and start by writing 3- 5 good things that happened today or that they are grateful for. 

  • Doodling and colouring 
Similar to journaling, investing in an adult colouring book is a good way of de-stressing and taking your mind off. Investing in a colouring book is not necessary, one can even draw or doodle by themselves. Colouring is shown to help people relax the fear centre of the brain called the amygdala.  
 
  • Meditation and yoga 
Yoga is an ancient Indian tradition whereby one focuses on bringing harmony between the mind and the body. Meditation can produce a deep state of relaxation and tranquillity and eliminates any thoughts that may be clouding ones emotional well being and causing stress.  

References 
Mayo Clinic. (2022, April 29). Meditation: A simple, fast way to reduce stress. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
Beaumont Org. (n.d). Health Benefits of Colouring for Adults. https://www.beaumont.org/health-wellness/blogs/health-benefits-of-coloring-for-adults 

Creswell, J.D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491-516. https://doi.org/10.1146/annurev-psych-042716-051139 
American Psychological Society (APA). (2019, October 30). Mindfulness meditation: A research proven way to reduce stress. https://www.apa.org/topics/mindfulness/meditation
Beattie, J. (2021, September 24). What is mindfulness meditation: Mindfulness infographics and guides! Easelly. https://www.easel.ly/blog/mindfulness-infographics-guides/

]]><![CDATA[Frequently Asked Questions (FAQ)]]>Thu, 21 Apr 2022 08:29:03 GMThttp://psychologyclinic.sg/insights/frequently-asked-questions-faqHow do I book a session?
You may book a session with us via:
Our intake form “Get in touch!” located on our main webpage
Email (help@psychologyclinic.sg)
Call (+65 6970 5611)
Whatsapp (+65 8911 3104)

What are your opening hours?
We operate by appointment. Kindly let us know if you have a preferred date/time slot and we will get back to you as soon as possible.

Do you conduct online sessions?
We conduct both face-to-face and online sessions. You may indicate your preference when booking an appointment.

What are your therapeutic modalities?
Our modalities vary from our clients individual needs. You may read more about our services provided here.

What are your rates?
You can enquire about our rates by reaching out to us. You may do so via:
Our intake form “Get in touch!” located on our main webpage
Email (help@psychologyclinic.sg)
Call (+65 6970 5611)
Whatsapp (+65 8911 3104)

How do I get to The Psychology Clinic (Singapore)?
Our main clinic reception is located at 11 Sin Ming Road, Thomson V Two, B1-14, Singapore 575629. The nearest MRT would be Marymount (Circle Line) and Upper Thomson (T-EC Line). The nearest busstop would be Sin Ming Plaza (Busses 130; 410G) and Before Jalan Todak 53049 (Busses 52; 132; 162;163; 165; 166; 167; 410W; 855; 980). Click here for more directions.

Is there carpark at the building?
Yes. There is carpark conveniently located at the building (Thomson V Two). Click here for more directions.

What can I expect during the initial consultation?
Our initial consultaton works as the first session. You can expect:
1. Filling up intake forms, and client-therapist service agreement
2. Consultation session to understand client's background and symptoms. This is different to future sessions which may be more intervention based.
3. Therapist may ask questions to have a general understanding on your situation. Example: What made you want to seek therapy.
4. Discussing what are the goals of therapy. Therapists will discuss with you about the future of therapeutic sessions.
5. The therapist may suggest doing a screening assessment to gain a better insight on any potential disorders.
6. At the end of the consultation, the therapist will suggest possible intervention methods and frequency of sessions that best fit your needs

May I choose my therapist?
Of course! You may visit out our “About Us” page on our website and indicate your preference during the booking process.

What if I don’t have a therapeutic goal in mind?
No worries! The therapist will be able to assist in coming up with goals together with you during consultation.

Do you provide medication?
We are a team of psychologists and psychotherapists specialising in psychological interventions. If you would like to take prescribed medication, you will be referred to one of our contacts for psychiatric services.

Must I have a psychological disorder to get help?
No, you do not need to be diagnosed to seek therapy. Not every issue constitutes as a disorder. Sometimes, even daily life stressors can be hard to manage. Speaking to someone may help provide clarity and relief.

What are your job/internship opportunities?
You may contact us at help@psychologyclinic.sg to enquire about any opening positions at our clinic.

Can't find what you're looking for?
No worries! You may contact us at help@psychologyclinic.sg if you have any additional enquiries.

]]><![CDATA[Our Therapy Modalities]]>Tue, 19 Apr 2022 06:29:05 GMThttp://psychologyclinic.sg/insights/our-therapy-modalitiesCognitive Behavioural Techniques
Summary: Modifying unhealthy thinking patterns, changing perceptions. 
  • Effective for patients facing depression,anxiety, eating disorders and relationship issues
  • Targets the cognitive triad of thoughts patients have about themselves, others and future. Increase exposure to positive reinforcements.
  • Strategies to change thinking patterns might include: Learning to recognise one’s distortions in thinking that are creating problems, and then to re-evaluate them in light of reality; Gaining a better understanding of the behaviour and motivation of others; Learning to develop a greater sense of confidence in one’s own abilities 
  • Strategies to change behavioural patterns might include: Facing one’s fears instead of avoiding them; Using role playing to prepare for potentially problematic interactions with other; Learning to calm one’s mind and relax one’s body

Mindfulness Based Techniques
Summary: Incorporate skills which allow individuals to be aware of any physical, mental and emotional condition in the present moment, without becoming judgemental

  • Being mindful allows us to notice well-worn pattern of thoughts, beliefs and behaviours that automatically arise because we have been using them for a long time. This subsequently allows us to notice thoughts as thoughts, accept emotions whether they are comfortable or uncomfortable, and gain an awareness that we can choose an action that is perhaps more in line with our values 
  • Increasing our awareness of the thoughts, feelings, and actions that hinder our progress => so we can better engage with those aspects of ourselves, learn to tweak our language, and choose how to respond 


Play and Art as Therapy 
Summary: To help facilitate exploration of emotions/develop awareness/cope with stressors
  • Children: Activities and toys are utilised to make sense of various concepts which may be confusing and challenging to understand.
  • Older clients: having this medium to express oneself through play and art. Can facilitate in exploring emotions

Life Coaching 
Summary: Encourages clients to be the best version of themselves. This can help in developing personal goals, adjusting into a major life transition and seeking professional advice        
  • Seeks to help individuals break negative cycles of behaviour, become more decisive, and ultimately go after the things they feel they want in life 
  • Offers support and guidance to those who feel they are at a crossroads and in need of some extra help to move their life forward in positive and constructive ways => can be for professional or personal reasons

Family and Relationship Counselling 
Brief: Therapists can help clients to understand issues and conflicts in relationships. We provide clients with a safe space to reconnect with one another
  • Provides your family with a safe and open environment to let each member air their view, and help enhance communication skills and familial bond 
  • Family therapy may include visual arts to help little ones understand big concepts

Applied Behavioural Analysis Techniques 
Summary: Help clients to identify self-destructive and unhealthy behaviours
  • May help children with attention/disciplinary issues 
  • May help adults who exhibit any unhealthy behaviours
  • Focuses on improving 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
  • Commonly used for individuals with autism

Hypnotherapy
Summary: Taps into client’s subconscious mind. This intervention is effective for individuals suffering from phobias, anxiety, addiction, obsessive-compulsive disorder, trauma, depression etc.
  • Hypnosis:  A state of relaxation, confusion or concentration in which the conscious mind becomes remote or detached from everyday cares and concerns. 
  • In this relaxed state the subconscious part of the mind is best able to respond creatively to suggestion and imagery
  • Find out more about Hypnotherapy here

HypnoBirthing
Summary: HypnoBirthing is a premium evidence based childbirth program that gives parents tools and education to birth with confidence and free of fear. It is a birthing method that uses various relaxation techniques and self-hypnosis to help women feel physically, mentally and spiritually prepared for labour and birth.
  • On top of breathing techniques, HypnoBirthing utilises visualisation, relaxation and self hypnosis techniques to help the mother concentrate on her body and the birth of the child
  • Reduce the chances of postnatal depression and anxiety
  • Find out more about HypnoBirthing here

Enquire about services, click here book a consultation


]]><![CDATA[What is HypnoBirthing?]]>Tue, 19 Apr 2022 06:19:29 GMThttp://psychologyclinic.sg/insights/what-is-hypnobirthingWritten By: Candice

HypnoBirthing is a premium evidence based childbirth program that gives parents tools and education to birth with confidence and free of fear.
It is a birthing method that uses various relaxation techniques and self-hypnosis to help women feel physically, mentally and spiritually prepared for labour and birth.

Breathing exercises have long been part of antenatal classes, however HypnoBirthing takes this to another level with visualisation, relaxation and self hypnosis techniques to help the mother concentrate on her body and the birth of the child. HypnoBirthing teaches you that, in the absence of fear and anxiety, pain will not be as severe and can be managed quite successfully. Most importantly, women are fully educated with all available birthing techniques and pain control options, so they can make an informed choice that is right for them. HypnoBirthing can be used with all other types of pain relief and be added to your birth plan.

HypnoBirthing is an evidence based 5 week childbirth education program that teaches you and your birth partner everything you need to know to navigate pregnancy, birth and beyond with confidence. We help you release the fears you have around birthing and parenting, help you trust your body, and give you proven tools and techniques to birth in a calmer, more comfortable way so that you can birth just the way you want to and feel incredibly positive and proud about it! Each course runs for five 2.5 hours sessions over 5 weeks. We are flexible and there are options for private classes to meet your schedule.

HypnoBirthing®️ classes will help you to:  

- Be prepared to give birth in calm and confidence
- Feel connected to your body, your baby and your birth partner.
- Feel informed on your choices.
- Be better supported by your birth team.
- Learn proven labour techniques to reduce pain and fear in birth.
- Reduce the chances of postnatal depression and anxiety.

Book a session with Candice today! Click here to enquire.
]]><![CDATA[Therepeutic Art Series: Connecting with Nature]]>Sun, 10 Apr 2022 07:22:08 GMThttp://psychologyclinic.sg/insights/therepeutic-art-series-connecting-with-nature
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Therepeutic Art Series: Connecting with Nature
Meet-up: Lower Pierce Reservoir
Date/Time: 16/5/2022 (Vesak Day) 8:30am-11:30am

In our next workshop as part of our Therapeutic Art Series, we connect back to nature. Join our psychologist on a mindfulness nature trail. Rediscover yourself through nature and art. We start our journey at Lower pierce reservoir where we discover what nature means to us. Our journey continues at our training centre (1 Marymount Terrace; Transport covered), where we use different creative art mediums to reflect on the connection.

- Complimentary onsite photo printing and snacks. Care packs provided ! -
Sign up before 10/5 and enjoy an early bird discount. Minimum 2 participants needed to run the workshop
]]><![CDATA[Anxiety]]>Thu, 10 Jun 2021 08:34:33 GMThttp://psychologyclinic.sg/insights/anxietyWhat is Anxiety?

    ‘Anxiety’ is a rather common term used today. Anxiety involves a general feeling of apprehension about possible future danger. This is not to be confused with fear - an alarm reaction that occurs in response to immediate actual danger. Anxiety disorders are characterised by unrealistic, irrational fears or anxieties that cause significant distress and/or impairments in functioning. According to Barlow, the anxiety response pattern is a complex blend of unpleasant emotions and cognitions that is both more oriented to the future and much more diffuse than fear.   

What are Anxiety Disorders?

Though anxiety disorders may seem the least harmful, anxiety disorders have the earliest age of onset out of all mental disorders, making them a serious cause for concern. Anxiety Disorders often result in frequent intense, excessive and persistent worry as well as fear about everyday situations. A wide variety of neutral stimuli may thus accidentally trigger or serve as cues that something threatening and unpleasant is about to happen. Often, they tend to include repeated episodes of sudden feelings of intense anxiety. 


What are the different Anxiety Disorders? 
    The DSM-5 currently recognises five anxiety disorders. Namely: 

  1. General Anxiety Disorder (GAD) 
  2. Specific Phobia 
  3. Social Anxiety Disorder (SAD) 
  4. Panic Disorder 
  5. Agoraphobia

General Anxiety Disorder (GAD): 
   
Specific Phobia 
    A phobia is present if a person shows strong and persistent fear that is triggered by the presence of a specific object or situation and leads to significant distress and/or impairment in a person’s ability to function. When encountering a phonic stimulus, those with specific phobia would often react immediately with a fear response that resembles a panic attack. The anticipation of encountering a phobic object/situation would also result in them going to great lengths to avoid such encounters with their phobic stimulus. The occurrence of this anxiety disorder is rather common, occurring in around 12% of people at some point in their lifetime. 

According to the DSM-5, there are five sub-types of specific phobias: 
  1. Animal: Snakes, Spiders, Dogs, Insects, Birds 
  2. Natural Environment: Storms, Heights, Water
  3. Blood-Injection-Injury: Seeing blood or an injury, receiving an injection, seeing a person in a wheelchair
  4. Situational: Public transportation, Tunnels, Bridges, Elevators, Flying, Driving, Enclosed Spaces
  5. Other: Choking, Vomiting, “Space Phobia” (fear of falling down if away from walls or other support)

Social Anxiety Disorder (SAD)
    SAD, also known as Social Phobia, occurs when a person experiences disabling fears of one or more specific social situations (such as public speaking, urinating in a public bathroom, or eating or writing in public.) This fear usually occurs when a person believes that he or she is a social object exposed to the scrutiny and potential negative evaluation of others or that they might act in an embarrassing or humiliating manner. Such fears thus cause people with SAD to avoid such situations or endure them with great distress. The DSM-5 recognises 2 sub-types of SAD: 
  1. Performance: Giving presentations at work/school, evaluations under formal settings 
  2. Non-Performance: Being in public spaces, Attending social gatherings

Unfortunately, approximately 12% of the population meets the diagnostic criteria for SAD at some point in their lives. This disorder occurs more commonly amongst women and typically begins during adolescence or early adulthood.

Panic Disorder 
    Panic Disorder can be described as the occurrence of panic attacks that often seem to come “out of the blue.” A DSM-5 criteria for panic disorder is the requirment for the person to have experienced recurrent, unexpected attacks and must have been persistently concerned about having another attack for at least a month. For an event to qualify as a full blown panic attack, there must be abrupt onset of at least 4 of the 13 symptoms listed below as stated by the DSM-5: 
  1. Palpitations, pounding heart, or accelerated heart rate.
  2. Sweating.
  3. Trembling or shaking. 
  4. Sensations of shortness of breath or smothering. 
  5. Feelings of choking. 
  6. Chest pain or discomfort.
  7. Nausea or abdominal distress. 
  8. Feeling dizzy, unsteady, light-headed, or faint. 
  9. Chills or heat sensations. Paresthesias (numbness or tingling sensations). 
  10. Derealization (feeling of unreality) or depersonalization (being detached from oneself). 
  11. Fear of losing control or “going crazy”.
  12. Fear of dying. 

    Panic attacks are often unexpected and appear even when unprovoked by any identifiable aspects of the immediate situation. In some other cases, panic attacks may however be situationally predisposed, occurring only sometimes while the person is in a particular situation such as driving or being in a crowd. 

Agoraphobia: 

    Agoraphobia simply put is the fear and avoidance of public and crowded places such as shopping malls, movie theatres and stores. It is often a frequent complication of panic disorderPeople with agoraphobia are usually concerned that they may have a panic attack or get sick in public places. This results in anxiety about being in places or situations from which escape would be difficult or embarrassing, or in which immediate help would be unavailable if something happened (DSM-5 criteria). In most cases, people with this disorder are typically anxious when venturing outside their homes alone. In extremely severe cases, agoraphobia is extremely dysfunctional and disabling in which the person is unable to even venture beyond the narrow confines of their home. 

When should your anxiety be classified as a disorder? 

Experiencing occasional anxiety is a normal part of life. 
A person might feel anxious when placed under pressure, in high-stakes situations such as taking a test, going for a job interview, or making crucial decisions. However, some indicators of anxiety disorder that warrant diagnosis include the following.
  • Experiencing disproportionate anxiety over everyday activities and it’s interfering with your work, relationships and other parts of your daily life
  • Your fear, worry and anxiety is upsetting to you and difficult to control
  • You think your anxiety could be linked to a physical health problem
  • Suicidal thoughts or behaviours: SEEK EMERGENCY TREATMENT IMMEDIATELY if you have this symptom

How can I cope with anxiety disorder? 

  1. Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
  2. Get enough sleep. Deep sleep rejuvenates the brain’s emotion regulatory mechanism, which lowers physiological and emotional reactivity and prevents the rise of anxiety. 
  3. Exercise daily. Research has shown that regular participation in aerobic exercise decreases overall levels of tension, elevates and stabilises mood, and improves sleep and self-esteem. 
  4. Learn what triggers your anxiety and break the pattern. Journal down the circumstances surrounding each panic attack, and determine what you must do differently to prevent or diminish the next one.
  5. Rely on your loved ones for support, and talk to a therapist for professional help. Sharing your situation with others allows them to work with you in coping with your anxiety, and lessens the stress of having to handle the situation on your own. 

If you need somebody to talk to and you are not sure who to turn to, drop us a call at  +65 6970 5611 to schedule a session, or sign up using the form on our website.

How do we help someone suffering from an anxiety attack? (Mental First Aid)

    According to the Mental Health First Aid, appropriate first aid response can decrease hypervigilance about physical symptoms or fear future panic attacks. The steps recommended by the MHFA can be summarised into the simple acronym of ALGEE: The Action Plan.

ASSESS: 
  • The Mental Health First Aider should first identify themselves if they are not known to the person 
  • Speak to the person in a reassuring but firm manner 
  • Speak clearly and slowly 
  • Use short, clear sentences 
  • Know the symptoms of a panic attack 
  • Ask the person if they are aware what is happening 
  • Ask the person if they have ever had a panic attack before
  • If the person loses consciousness
  • Apply regular first aid principles (check for breathing and pulse) 
  • Call an ambulance 
LISTEN: 
  • Remain calm and avoid becoming caught up in panic 
  • Be patient with the person 
  • Acknowledge that the terror feels very real to them

GIVE:
  • Rather than making assumptions about what the person needs, ask them directly 
  • Reassure the person that a panic attack, while very frightening
  • Is not life threatening 
  • Is not dangerous
  • Do not belittle the person’s experience 
  • Reassure the person that they’re safe 
  • Reassure the person that the symptoms will pass, rarely lasting more than ten minutes
  • Explain symptoms of panic attacks and panic disorder where relevant 

ENCOURAGE: 
  • Assure the person that effective treatments are available for panic disorder 
  • Be aware of the range of professional help available for panic attacks 
  • Tell the person that if the panic attacks recur, and are causing them distress, they should speak to an appropriate health professional
  • Assure the person that panic attacks and panic disorder can be effectively treated 
  • Ask the person if they know where they can seek help and advice about panic attacks 
  • After the panic attack has stopped, the first aider should explain where they can get more information 

    While anxiety disorders may seem rather common and harmless, they are in fact extremely detrimental to clients. Those who border on the severe side for such disorders often find themselves unable to live a fully functional life. It is thus of the utmost importance that we educate ourselves on the different aspects of anxiety disorders.


References used:
Sandoiu, A. (2019, November 6). Deep sleep may help treat anxiety. Medical News Today. https://www.medicalnewstoday.com/articles/326926

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