It's OK to reach out. With the daily demands in our lives, we may sometimes feel stressed, worried, or even sad. These emotions are commonly experienced by all of us and we are not alone in facing them. When we feel overwhelmed, we can always reach out.

Health Promotion Board MindSG programme

Content reference for CMHA SG International Women's Day 2022

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Explore our suite of self-care tips and tools designed to help you achieve better mental well-being.

With the daily demands in our lives, we may sometimes feel stressed, worried, or even sad. These emotions are commonly experienced by all of us and we are not alone in facing them. When we feel overwhelmed, we can always reach out. <img src="/sites/assets/Assets/Programs/mindsg/images/discover/intro-discover-img3-m.png">

<ul><li><a href="#connecting-with-others">Connecting with others </a> </li><li><a href="#seeking-out-tips-for-self-care">Seeking out tips for self-care </a> </li><li><a href="#supporting-others">Supporting others </a> </li> </ul>

Reaching out can mean getting connected to someone we trust. It could be a friend, a loved one, or even a healthcare professional. When we talk about our thoughts and feelings with someone else, we often realise that we are not alone. It helps us feel better, and to see things from a different point of view. This is especially helpful when things seem overwhelming.

There may be times when we prefer to manage on our own, and when we do, we could reach out for tips and <a href="https://www.healthhub.sg/programmes/186/MindSG/Caring-For-Yourself/Managing-Our-Emotions#home">resources </a>on self-care and coping skills. If you’d like to do a self-check-in to know when you should reach out for support, read more about these <a href="#signs-you-need-emotional-support">signs </a>.

We also play an important role in supporting others. Pick up conversation tips <a href="https://www.healthhub.sg/programmes/180/justcheckingin#before-conversation">here </a>that can help us support those around us when they approach us for help. Through empathy and care, we can support those we care about.

Why is it  important to reach out for support?

There are different ways we can reach out. We can read up on self-care tips, text a loved one, have a chat with a healthcare professional, or lend a helping hand to others. Whatever method we choose, reaching out for support can help us in the following ways:

When we are going through a tough time, reaching out to someone, or getting new information and knowledge, can give us a different perspective or new insights.

Reaching out and talking to others can help us relieve pent-up frustrations or worries. Talking to someone we trust can help us sort out our feelings and make us feel better.

It could help us realise that we are not alone

There may be times when our problems could be too much for us to handle on our own. But we are not alone. There are many people around us who can support us. Sometimes, we just need to reach out in order for them to know how to support us. Feeling a sense of belonging and connectedness to others during difficult times can be a great comfort.

What are the common signs that we should be reaching out for support?

Managing daily routines and dealing with uncertainty can bring about stress. While some <a>stress </a>is good, too much stress over a prolonged period can be unhealthy. Here are some signs to alert us when to reach out for support:

When we feel that our physical health is starting to be affected

When we feel that we are experiencing mood swings

When we start having negative thoughts

When we feel that we are going through changes in our behaviour

We may be hesitant about reaching out. Let’s learn how to overcome some of the common concerns that hold us back from seeking the support we need.

Overcoming the concern of judgement

Overcoming the concern of rejection or disappointment

Overcoming the concern of uncertainty

To make the reaching out journey an easier one, check out the tips below.

<ul><li>Build your support system by staying connected with your loved ones, even when you may not need help right now. They can form the “support team” that you can count on when you do need it. This makes asking for help later on easier. </li><li>Decide who is the best person to talk to. Find someone you feel comfortable with or you know can give you the support you need. It could be a close friend, a family member, or even a healthcare professional whom you feel comfortable talking to. </li> </ul>

<ul><li>Choose a good time and place that makes you feel comfortable, so you can have uninterrupted conversations in a relaxed environment. </li><li>Give them a heads-up. Once you choose someone to talk to, ask them if they could set some time aside for a serious conversation. </li> </ul>

Stay connected with a group of people we can turn to when we need support. People in our support system could be made up of a close friend, a family member or even a healthcare professional whom we feel comfortable reaching out to.

How to reach out to support those around us?

Support works both ways. At times, we may need the support of others. At other times, the roles may switch, and we may become someone else’s pillar of support instead. It is, therefore, important for us to also learn how to support the people around us and those we care for.

Reaching out to support others  need not be a daunting task  Helping someone need not be  a daunting task. There are simple things that we can say or  do to help them feel better.  Here are some key tips:

<ul><li>Check in on someone if we feel something is not quite right, e.g. do they seem moody, worried or withdrawn? </li><li>Ask ourselves if we are ready or in the right mind space to provide them the support they need. </li><li>During the conversation, provide them with a listening ear. This means holding back on giving advice and solutions. Instead, give them the space to express how they feel. </li><li>Be empathetic – we could try to refrain from imposing our views on what they should do, as it may make them feel unvalued and misunderstood. Instead of saying “If I were you, I would do this…” try saying “I understand this must be tough on you…” </li><li>Remember to stay in touch and check in on them, to try to understand what kind of help they need. </li> </ul>

For more tips, check out the <a href="https://www.healthhub.sg/programmes/180/justcheckingin">Hi #JustCheckingIn </a>page to help us navigate these conversations with empathy and care.

There are different types of mental health care professionals who can help when someone needs mental health support.

<ul><li><a href="#counsellors">Counsellors </a> </li><li><a href="#clinical-psychologists">Clinical Psychologists </a> </li><li><a href="#psychiatrists">Psychiatrists </a> </li> </ul>

They help clients develop skills, guide them on how to access resources and tap on support services for multifaceted issues. If needed, they will also talk to family members or caregivers to better support the clients. A counsellor may also plan and implement assistance programmes for their clients.

They provide psychological assessments and diagnoses for various mental health conditions (e.g., depression, anxiety, etc.). They can also treat the conditions with various psychological interventions, which can include talk therapies. They provide a safe space for patients to effectively address the mental health conditions they are currently facing. Guidance and coping skills are also offered and taught to help the patient. A clinical psychologist may make a referral to a psychiatrist if he/she deems that medical treatment is needed.

Similar to clinical psychologists, psychiatrists are also mental health specialists who diagnose mental health conditions and manage treatment. However, a key difference is that psychiatrists can prescribe medication as they are medical doctors, while clinical psychologists cannot. Psychiatrists may also make referrals to a psychologist for psychological interventions.

Not sure where to seek support? Trying the tool below can help us find suitable support for our needs.

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When we feel that our physical health is starting to be affected

<ul><li>feeling more tired than usual </li><li>increase in physical health issues, e.g., frequent headaches, migraine, muscle tension and digestive issues </li><li>loss of appetite or significant weight loss </li><li>sleeping much less or more than usual </li> </ul>

When we feel that we are experiencing mood swings

<ul><li>more irritable than usual </li><li>feeling anxious and worried about everything </li><li>becoming angry quickly and often unexpectedly </li><li>emotional overreactions to situations </li><li>often feeling overwhelmed by activities that were previously manageable </li> </ul>

<ul><li>interpreting most situations negatively </li><li>taking everything personally </li><li>complaining of constant negative thoughts, and an inability to detach ourselves from these thoughts </li><li>confused or irrational thoughts </li> </ul>

When we feel that we are going through changes in our behaviour

<ul><li>more withdrawn than usual </li><li>not enjoying hobbies or interests that we used to enjoy </li><li>difficulty concentrating and/or often distracted </li><li>avoiding social interactions </li><li>increased use of unhealthy means to cope, e.g. alcohol, tobacco, or caffeine use </li> </ul>

We may worry that asking for support may be seen as a sign of weakness, and become less willing to share about our stressors or emotions with others. But these worries may be unfounded. Asking for support does not mean that we are any less capable. There is nothing wrong with seeking support, it’s just like consulting a doctor when we feel physically unwell. In addition, people are often willing to help. So, the next time such a thought comes to mind, we can always remind ourselves that seeking support is a sign of courage.

Overcoming the concern of rejection or disappointment

Sometimes, we may feel frustrated about not getting the support we hope for. For instance, someone might be quick to offer a solution, while what we probably want is just a listening ear. So, it is best to be direct about our needs – ask if it is the right time to talk, and let others know what we seek: an empathetic ear, a good laugh or even just their company.

Sometimes, we may feel confused as to whom to reach out to. After all, there are so many services and avenues of support out there. We can try using this <a href="#find-mental-health-services">tool </a>to help find the support needed, whether it is self-care resources, hotlines, or services. If we have concerns about going to a <a href="#healthcare-professionals-for-emotional-support">mental healthcare provider </a>, we could ask a close friend or family member to accompany us for moral support. Typically, at the first visit, we may be asked some general questions, e.g. what issues are we facing and how is this affecting us. We should try to be honest, so as to allow the healthcare professional to better understand our situation. However, we should not need to feel pressured to reveal everything if we are not ready.

MindSG

Health Promotion Board MindSG programme

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