Please seek medical attention if you notice that you or a loved one is experiencing the following signs and symptoms.
- Constantly feeling low and despaired without any apparent reason
- Frequent anger, sadness, or overreaction
- Feeling useless, or guilt
- More anxious and worry more than others
- Unable to recover from the sadness of losing a loved one
- Extreme fear for no good reason
- Hypochondriac, or overly paranoid about one’s physical appearance
- Feeling being controlled or losing control mentally
- Significant lifestyle changes affecting one’s mood
Self care—prevention over treatment
Theoretically, most mental issues can be self-procured. Everybody can find ways to relax, de-stress, and relieve mental blocks. The key to dealing with psychological issues is the way you look at it and acknowledging it with the right mindset. Although seeking psychological care is not as easy as seeking care for a common cold, we all have the potential to become our own “psychologist” with the right frame of mind.
Stop and rejuvenate as you encounter obstacles in life. Try to reduce your stress level. Make a list to find out the sources of stress and find ways to counter them.
2) Keep a well-balanced diet and positive attitude
Exercises and good nutrition can be helpful during a state of low mood. Exercise stimulates certain hormones, such as endorphins, that elevate moods.
3) Experience nature
Studies show that spending time in nature, even just a little walk in the park or on the beach, can improve mental illnesses and reduce stress.
4) Mood diary
When emotional, write it down in the diary. This is a good way for one to understand and get a grasp on his/her own moods. It can be helpful with finding a resolution.
Have a little “me time” daily to enjoy some relaxing activities, such as reading, listening to music, praying, meditation, or any other activities that may help you relax.
6) Set short-term goals
Sometimes, people set goals that they cannot reach, and then it becomes upsetting. Set realistic daily or hourly goals, and reward yourself when you accomplish them.
7) Reduce alcohol and medication use
Avoid using alcohol and medication just because they make you feel good. The effects are often short lived, and one can feel worse afterwards.
8) Do something creative
When anxious or depressed, do something that requires creativity, such as painting, writing, pottery, cooking, gardening, music, or research. Theses activities can improve mood and build confidence.
9) Attend group activities
Meet new people and emerge in group activities. This is a great way to help yourself and help others.
Although this can be difficult, going on a trip or talking about your feelings with someone you trust can help you overcome obstacles, find ways to resolve the problems, and make you a happier person.
Mental health problems are as painful as physical illnesses, sometimes even more so. If you have a mental health issue, you will feel better the sooner you get help. You can seek advice from psychologist, school counselor, other trained mental health professionals, or dial the number below for help.
Provide aid information of community care.
24 hours Tel: 1800-222-0000
Samaritans of Singapore (SOS)
For anybody in crisis and persons with suicidal tendencies
24 hours Tel: 1800-221 4444
Singapore Association for Mental Health (SAMH) Helpline
For people who have psychological, psychiatric or social problems and others who need information for such persons.
Mon-Fri: 9.00am – 6.00pm
Tel: 1800-283 7019
For psychiatric emergencies
24 hours Tel: 6389 2222
Source: Life Care magazine © Ma Kuang Chinese Medicine & Research Centre Pte Ltd. Reproduced with permission.
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