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/

Written 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!

Written by: Francisca

"I am never going to be happy"...
"She is always making me feel bad"...
"This shows what a horrible person I am"...

These statements are what we often hear or even tell ourselves during times of trouble, unhappiness or confusion. In psychology, these statements are known as cognitive distortions which cause us to see a false and inaccurate reality. These irrational beliefs give us a negative outlook on reality and should be brought to our awareness as soon as possible. Identifying when we have these distortions are the first step in correcting our inaccurate thinking and allow us to have more positive thinking patterns! Here are 5 such cognitive distortions that may control your life:

1. Overgenralising:
This thinking pattern makes you perceive a single negative event as a never-ending loop of defeat. One example would be when a man gets retrenched from a company. He then feels that he can never do anything right and he is a complete failure.

2. Blaming:
Holding others accountable for your emotional pain is 'blaming'. However, blaming yourself for every problem outside of your control is also part of this distorted thinking pattern. Example, not taking personal responsibility for one's mistakes and placing the fault on others.

3. Personalisation:
This distortion occurs when a person believes that what people say or do is to hurt him/her, even when it is not meant in that way. Similarly, this also occurs if the person feels that his/her actions are accountable for an external unrelated event they were not responsible for. For example, saying that the meeting was horrible for everyone because he bought the wrong kind of coffee for himself.

4. Black and White Thinking
There are no grey areas in thinking. Things are either very good or very bad, there is no in-between. This polarised thinking is when you see things only in extremes. One example would be labelling a person either good or bad, and not seeing that there may be some good in the person.

5. Emotional reasoning
This thinking pattern occurs when emotions outweigh logical thinking. One example would be feeling unmotivated, so you decide that you will completely give up on a project. Or, when you feel guilty and automatically think you are the worst person in the world.

There are many of such cognitive distortions that exist. You may not be aware of its presence, or if you have been rehearsing them unknowingly. This post hopes to bring into light the existence of such negative thinking patterns and hopefully allowed you to gain a little insight into your thought process. Learn to challenge these automatic thoughts and slowly, you'll find yourself having a more positive outlook on life!

Written by: Francisca

When someone is depressed, (s)he is not simply upset or down. Depression is a serious mood disorder that negatively affects how someone thinks, feel and behave. These intense feelings of sadness, loss and helplessness can overwhelm your life and affect your daily activities. Living with depression is not easy, and seeing someone you care about having depression can be heartbreaking. If you know someone with depression, you may often wonder how to help them... or console them... or why they are depressed in the first place. Well, this post aims to equip you with 5 tips you can do to help. 

1. Provide a listening ear 
Sometimes the best thing you can do is to let them know you are there for them. No judgements, no criticism, no interjections. Just simply, listening. This is the most basic and powerful tool to support your friend, family member or loved one who is depressed. Listen to what they have to say by making eye-contact, validating their feelings and asking relevant questions to show that you are listening. Sometimes, they don't need any advice or suggestions on how to solve the problem. If they wanted it, they would' ve asked. Understanding and acknowledging their pain and sadness is important during these times. This shows your care and empathy for his/her situation.

2. Educate yourself
Equip yourself with knowledge of depression. There are many resources out there that provides you with the necessary information about this mood disorder. By better understanding their situation, this may provide you with a better sense of control over the situation. This gives you more patience and tolerance, helping you to be there for them without feeling confused or upset. To start, click here for more information on depression!

3. Take care of yourself. Do not take things too personally
It is not their fault that they are depressed. Similarly, it is not your fault that they are depressed. They may lash out and throw their frustrations at you. You may be emotionally drained, and get easily upset. And that is a perfectly normal reaction. It is important to look after yourself when supporting who is depressed. It is okay to feel upset, but during these times it is important that you stay patient and avoid blaming yourself. Remember, it is not your fault and not your problem to fix. Take a break if you have to, talk to someone about it or even consider talking to a therapist about how you feel.

4. Know when things get serious
Depression is a serious disorder that should not be taken lightly. There are varying forms of depression which range from mild to severe. Suicidal thoughts and self-injury are common amongst individuals who are depressed. Therefore, when your loved one shows any signs of serious suicidal thoughts or self-harming behaviour, it is important to intervene. If you think (s)he is considering suicide, urge them to call the suicide helpline or a therapist for crisis intervention. The Samaritans of Singapore is available 24/7 at 1800 221 4444.

5. Encourage them to seek professional help
The next best thing to do besides listening and educating yourself would be prompting them to seek professional help. This can better allow him/her to manage her symptoms and gain back control of his/her life. However, it can be daunting to search or go for a therapist session alone. Therefore, you can help journey with them by going to their first session together or simply making the first appointment with her. This is to show that (s)he is not alone. If you know someone who needs professional help, you can choose to contact us at help@psychologyclinic for more information.

There are many more things you can do to support your loved one if they are depressed. However, remembering these 5 tips may be useful to help journey with them. If you need any support or know anyone who requires support, our professionals are here to help. Contact us or book a session on our home page.