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Monday 09:00 - 18:00 Tuesday 09:00 - 18:00 Wednesday 09:00 - 18:00 Thursday 09:00 - 18:00 Friday 09:00 - 18:00

MentallyWise

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MentallyWise

Heal your mental health with Mentally Wise! Therapy provided both in-person in Singapore and online.

Mentally Wise provides psychotherapy to individuals struggling with issues like depression, anxiety, panic attacks, stress, trauma, phobias, relationship difficulties, LGBTQ+, life transitions, body image, self-esteem, grief, loss, ADHD, bipolar disorder. Therapy is provided both face-to-face in Singapore and online.

12/05/2023

Ever wondered where perfectionism comes from?

Perfectionism is often created out of early childhood trauma coming from abuse or neglect.
Struggling to find a way to win over her parents, a child can embrace perfectionism as a strategy to make her parents less dangerous (in cases of abuse) or more engaged (in cases of neglect). The child starts to think that if she was smart, beautiful, perfect enough she would win over her parents’ love and acceptance.

However, this is an impossible task. So the child fails, and becomes certain she is fatally flawed. She develops a belief that she is unlovable not because she makes mistakes but because she is a mistake. She starts to see only what is wrong with her. Perfectionism is born as a means to survival but ends up turning into a relentless inner critic that always tells her she will never be enough.

28/04/2023

5 ways to deal with anger

In our post from Tuesday, we spoke about the need to safely express and release anger. It is a natural emotion that everyone experiences sometimes. However, dealing with it is an important aspect of maintaining emotional balance and wellbeing, and how we handle it is crucial in maintaining healthy relationships and mental health. Here are 6 effective ways to deal with anger:

1. Acknowledge and accept your anger
Trying to suppress anger can lead to depression and anxiety. It's okay to feel angry, but it's essential to recognize and accept it. By doing that you take away some of its power over you. Once you can recognise your anger, it will be easier to manage it objectively.

2. Breathe it out
Find immediate alleviation through breathing - be it as a relaxation technique, meditation or exercise. Deep breathing can help you relax and reduce anger levels and stress. You can take a few deep breaths, use progressive muscle relaxation technique, meditate or engage in physical activities. Going for a walk, running, or hitting the gym can help you release some of that anger and boost your mood.

3. Identify triggers
Understanding the root cause of your anger can help you address it in a more effective way. Ask yourself what's really bothering you and try to identify the trigger that sets off your anger. Is the situation triggering a painful memory? Do you feel there is injustice?

4. Express yourself
Expressing your anger in a healthy way can help you release the tension and frustration you're feeling. You can talk to a trusted friend or family member who is non-judgmental and empathetic. They can make you feel understood and help you gain a new perspective on the situation that made you angry. You can also write in a journal to identify thoughts and feelings so you can work through them. You could even scream into a pillow to to let off steam without harming yourself or others.

5. Remove yourself from the situation
Sometimes, when you are angry, the situation or environment you are in can exacerbate the negative emotions you’re feeling. It's important to recognize when this is the case and take action to change the situation because it can be challenging to get out of the mental trap anger puts you in. Changing the environment can help to break the cycle. Removing yourself from the situation can help you gain perspective and calm down before returning to it.

If you find that your anger is affecting your relationships, work, or other areas of your life, consider seeking professional help. A therapist can help you develop coping strategies and manage your anger in a healthier way.

27/04/2023

"The greatest weapon against stress is our ability to choose one thought over another." - William James

26/04/2023

"Be gentle with yourself, you're doing the best you can" - Unknown

25/04/2023

Anger as depression and anxiety

We often think about anger as equal to aggression. To be angry, in our minds, means to be violent, explosive, toxic. And since no one wants to be seen as such a person, some will deny themselves the emotion of anger. In order not to express it outwards, they “swallow” it, keeping it bottled inside.

Sometimes that accumulated anger ends up being experienced as sadness, a consistent low mood. If left unaddressed, it can then become depression. Other times, it is experienced as constant tension, which with time turns into anxiety.

Anger is just an emotion, like any other, and everyone is entitled to feel what they feel. What makes a difference is not denying yourself the emotion but how you express it. There are safe ways to express anger. Releasing it is not only healthy but necessary to avoid depression and anxiety.

24/04/2023

"The greatest glory in living lies not in never falling, but in rising every time we fall." - Nelson Mandela

21/04/2023

5-step framework to deal with anxiety

According to the World Health Organization (WHO), an estimated 275 million people worldwide suffer from anxiety disorders, making it the most prevalent mental health disorder globally. It can be debilitating and even life-threatening if left untreated.

Anxiety disorders are characterized by feelings of fear, worry and panic that are out of proportion to what's going on around you. They include genearalized anxiety disorder (GAD), social anxiety disorder (SAD), post-traumatic stress disorder (PTSD), obsessive compulsive disorder (OCD) and phobias such as agoraphobia or arachnophobia.

The Framework

1. Identify triggers
The first step is to identify the things that trigger your anxiety. This can include certain situations, people, or even your own thoughts. Once you know what triggers your anxiety, you can begin to develop strategies to manage those triggers.

2. Practice relaxation techniques
There are many relaxation techniques that can help you manage anxiety. These can include deep breathing exercises, progressive muscle relaxation, mindfulness meditation, and yoga.

3. Challenge negative thoughts
Challenge negative thoughts by asking yourself if they are really true, and if there is evidence to support them. This can help you see things more realistically and reduce the intensity of your anxiety.

4. Engage in self-care
Engaging in self-care activities such as exercise, healthy eating, getting enough sleep, and spending time with loved ones can help reduce anxiety levels.

5. Seek professional help
If your anxiety is interfering with your daily life, it may be helpful to seek professional help from a mental health provider. They can help you develop a personalized treatment plan that may include therapy, medication, or a combination of both.

Schedule an appointment with our psychotherapist at Mentally Wise to discuss the best way for you to deal with your anxiety

20/04/2023

"You are not a drop in the ocean. You are the entire ocean in a drop." - Rumi

19/04/2023

"The greatest glory in living lies not in never falling, but in rising every time we fall." - Nelson Mandela

18/04/2023

5 signs you are in a healthy relationship

Being in the era of fast food relationships, it might take more effort and mindfulness to identify a healthy relationship when the process gets tough. Here are 5 signs that you are in a healthy relationship:

1. Communication
In a healthy relationship, you feel comfortable talking about your feelings, needs and desires with your partner. You listen to what they have to say without judgment or criticism. When conflicts arise between the two of you, you approach them with an attitude of compromise rather than power struggles or arguments.

2. Respect
Listen to what each other has to say without interrupting or dismissing opinions or ideas as silly or unimportant.

3. Honesty
Be honest with each other about your feelings and expectations and don't be afraid to admit when you're wrong.

4. Intimacy
Intimacy is a big part of any relationship, and it's important to make sure you're both feeling close and connected.

5. Resilience
Be flexible and willing to compromise. If you're in a healthy relationship, you'll be able to handle the occasional disagreement without it turning into a full-blown fight. You'll also know how to compromise when necessary--and even if it doesn't feel like it at first, both of these things will make your relationship stronger in the long run.

Work together toward common goals rather than against each other all day long just because "it's easier" or "we've always done it this way before." In fact, if both partners are committed enough about making things work out between them then there won't even be any need for discussion: They simply do what needs doing without having any disagreements along the way because they care enough not only about themselves but also each other too much not want anything bad happening between either party involved

17/04/2023

"The only way out is through." - Robert Frost

14/04/2023

"You yourself, as much as anybody in the entire universe, deserve your love and affection." Buddha

13/04/2023

"Take care of your mind, it's the only place you have to live". There are activities we can partake to strengthen our mental health.

These are 6 activities that you can do to kick start your journey to improve your mental health:

1. Practice mindfulness meditation to reduce stress and anxiety.
2. Engage in regular exercise to boost mood and energy levels.
3. Get creative! Painting, writing or even coloring can be therapeutic.
4. Connect with others, whether it's joining a club or volunteering.
5. Spend time in nature, it can have a calming effect on the mind.

Remember, taking care of your mental health is just as important as taking care of your physical health. Make time for these activities and prioritize your well-being.

12/04/2023

"You don't have to be positive all the time. It's perfectly okay to feel sad, angry, annoyed, frustrated, scared, or anxious. Having feelings doesn't make you a negative person. It makes you human."

- Lori Deschene

11/04/2023

Building Confidence: Tips and Strategies

Ever stuck at the question of ‘How do I gain confidence?’. The good news is, confidence is a trait that can be build with through mindful practices and making changes to your mental and physical state

1. Develop a Growth Mindset
Having a growth mindset means that you believe that your abilities and intelligence can be developed through hard work and dedication. If you have a fixed mindset, you believe that your abilities and intelligence are set in stone, and you cannot improve. Developing a growth mindset can help you build confidence because it allows you to see challenges as opportunities to learn and grow, rather than as threats to your self-esteem.

2. Set Small Goals
Setting small, achievable goals can help you build confidence by giving you a sense of accomplishment. When you achieve a goal, no matter how small, you feel a sense of pride and self-worth. Start by setting small goals that are easy to achieve, and gradually work your way up to bigger goals. Celebrate your achievements, no matter how small they may seem.

3. Face Your Fears
One of the best ways to build confidence is to face your fears. Identify the things that make you feel anxious or uncomfortable, and challenge yourself to confront them. This could be anything from speaking up in a meeting to trying a new hobby. When you face your fears, you prove to yourself that you are capable of overcoming challenges, which can help you build confidence.

4. Take Care of Your Physical Health
Taking care of your physical health can have a significant impact on your mental health and wellbeing. Exercise, eat a healthy diet, and get enough sleep. When you feel good physically, you are more likely to feel good mentally. Taking care of your physical health can also give you a sense of control over your life, which can help you build confidence.

5. Surround Yourself with Positive People
The people you surround yourself with can have a significant impact on your self-esteem and confidence. Surround yourself with positive, supportive people who believe in you and encourage you to pursue your goals. Avoid people who bring you down or make you feel bad about yourself.

6. Seek Professional Help
If you struggle with low self-esteem or social anxiety, seeking professional help can be an effective way to build confidence. A therapist or counselor can help you identify the root causes of your low self-esteem and develop strategies to build confidence and self-worth. They can also teach you coping skills to manage anxiety and stress.

Address

10 Anson Rd, #28-14 International Plaza
Singapore
079903

Opening Hours

Monday	09:00 - 18:00
Tuesday	09:00 - 18:00
Wednesday	09:00 - 18:00
Thursday	09:00 - 18:00
Friday	09:00 - 18:00

Website

https://www.mentallywise.com/

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