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mindline.sg provides tools, tips and resources
to help you understand and manage your
health and wellbeing.

Feeling down or anxious
but unsure of what's causing it?

mindline at work is designed to support employees
at all levels to bring your best self to the workplace using a variety of tools and resources.

Feeling tired or stressed at work?
Get your daily energy boost here!

Life can throw us curveballs at unexpected moments. Whatever’s going on, you’ll find ideas and people who can help you figure things out at youth mindline. 

Feeling stuck?
Find support and resources
curated for youth by youth.

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Self-Care

Practising Self-Care

Personal Growth

Improving Personal Effectiveness

Caring for Others

Taking Care of My Team

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Health & Wellness

You can take a self-assessment, which includes a widely used and validated anxiety scale, GAD-7, to determine the level of severity for your anxiety issue. If your result indicates that you are experiencing some anxiety symptoms, you can approach a qualified professional for a more detailed assessment and/or diagnosis. He/she will be able to advise you on any intervention or treatment needed. 

Users also have the option to chat with Wysa, an emotionally intelligent AI chatbot, to experience talk therapy. For individuals who are new to counselling, speaking with Wysa can help build courage and confidence for speaking with human therapist.  

Do note that mindline.sg self-assessment tool, as with all other mental health tests, is a screening tool to help you make sense of your feelings to direct you to the right help. The result does not serve as clinical diagnosis.

How do I know if I need anxiety counselling and therapy?

If you feel that your mental health has not been at its best lately, you can take a self-assessment, which includes a widely used and validated depression scale, PHQ-9, to determine the level of severity for your depression issue. 

If your result indicates that you are experiencing some depression symptoms, you can approach a qualified professional for a more detailed assessment and/or diagnosis. He/she will be able to advise you on any intervention or treatment needed. 

Users also have the option to chat with Wysa, an emotionally intelligent AI chatbot, to experience talk therapy. For individuals who are new to counselling, speaking with Wysa can help build courage and confidence for speaking with human therapist. You can also access other resources such as helplines and other counselling services through the ‘Get Help Now’ feature on mindline.sg.

Do note that our self-assessment tool, as with all other mental health tests, is a screening tool to help you make sense of your feelings to direct you to the right help. The result does not serve as a clinical diagnosis.

I'm feeling depressed. What should I do? What help options or therapy is available for me?

Stress is a natural physiological response to pressure or demands that can serve us but also wear us out. 

There are five ways in which stress can manifest: physical, psychological, emotional, behavioural, and interpersonal. The first function of stress is survival, followed by motivation and building resilience. 

There are three types of stress: acute stress, episodic acute stress, and chronic stress. Chronic stress can lead to physical illnesses and mental disorders. It is important to identify stressors in the workplace and recognise the type of stress.

American psychologist Julian Rotter explains the two types of control we have over stressors: internal locus of control and external locus of control. 

Good stress, or eustress, motivates and excites us, while bad stress, or distress, causes concern, irritation, and disrupted functioning. An excess of good stress can turn it into bad stress, leading to chronic stress. It is important to manage stress and recognise the signs of chronic stress.

It’s possible to turn bad stress into good stress with a little work:

1. Focus on your strengths: With self-knowledge, playing to our strengths when stress kicks in may help us to thrive under pressure. 

2. Be open to learning new skills: Seeing stress in a positive light allows us to learn and grow in our careers. 

3. Connect with others: Confiding in our loved ones or a professional practitioner is not only a cathartic process; it also helps us see the bigger picture and create space around our issues.

To quote entrepreneur Bill Phillips, “Stress should be a powerful driving force, not an obstacle.”

Not all stress is bad. A psychologist discerns between good and bad stress

When you’re depressed, it can feel like there’s no light at the end of the tunnel. But there are many things you can do to lift and stabilise your mood. The key is to start with a few small goals and slowly build from there, trying to do a little more each day. Feeling better takes time, but you can get there by making positive choices for yourself. 

Reaching out to other people, exercising, eating a healthy diet, and volunteering are some ways to reconnect with the world and start feeling better. mindline.sg offers plenty of ideas and tools for you to self-care and build a supportive network. 

If support from family and friends and positive lifestyle changes are not enough, it may be time to seek help from a mental health professional. You can use mindline.sg’s self-assessment tool to assess your current mental health. A quick list of helplines and services is also available through the ‘Get Help Now’ feature on mindline.sg.

If you or someone close to you is in distress or immediate danger in Singapore, call 995. You may also contact one of the helplines below:

SOS 24-Hour Hotline: 1-767
IMH Hotline: 6389-2222

At mindline.sg, we know that seeking help for your mental health can be intimidating and scary, but it is an important first step to take. There is no shame in asking for help.

What should I do if I have depression symptoms?

Based on the Diagnostic and Statistical Manual of Mental Health Disorders (DSM 5), clinical depression, or Major Depressive Disorder, is a condition characterised by symptoms such as having a consistently low mood, a loss of interest or pleasure in most activities, that may occur over a period of at least two weeks:
a. Feeling down or sad almost every day
b. A loss of interest or pleasure in most activities
c. Feeling tired easily
d. Feeling worthless or excessively guilty
e. Suicidal thoughts, plans or attempts

You can take a depression and anxiety self-assessment on mindline.sg to help you understand your state of emotional wellbeing. It is a clinically-validated test that recommends actions for users to take based on their assessed stress and anxiety level. 

If you require counselling, you may chat with mindline.sg’s Wysa, an emotionally intelligent AI chatbot which offers free online therapy 24/7 or contact a mental health agency or healthcare institution in Singapore.

I feel sad all the time. Does that mean that I have depression?

mindline.sg’s emotional self-assessment tool is different from other online mental health quizzes and tests as it is clinically validated, made up of the 2 most commonly and widely used depression and anxiety scales worldwide - PHQ-9 and GAD-7 respectively. 

It is completely free and anonymous, and provides users with a recommended list of resources and self-care exercises based on the individual’s assessed state of wellbeing. The scoring system and recommendations are designed by mental health professionals from IMH, MSF, and NCSS.

Please note that any mental health assessment can only function as a screening tool to help you understand your emotions better and prompt you to get the right help needed. If you do not feel well or are considering self-harm, approach a qualified mental health professional to get a more comprehensive assessment and diagnosis.

How does mindline.sg's self-assessment differ from other mental health quizzes?

mindline.sg's model of care is to create mental health awareness, encourage adoption of healthy habits, and support sustained change in behaviour. Through accessing the resources on the platform, individuals will know more about mental health in Singapore, available channels of support, coping strategies and ways to self-care. These insights can support individuals in their help or health-seeking journey, and enable them to support others who may be in need.

mindline.sg provides an avenue for individuals to get immediate relief from their stressors and emotional challenges through chatting with Wysa, an emotionally intelligent AI chatbot, who will listen and ask the right questions to direct users to a range of self-help therapy exercises. For individuals who may require more support, they will be seamlessly directed to channels of support in the community and healthcare institutions.

How can mindline.sg help support your mental health?

If you require support for family related issues, mindline.sg offers a list of help agencies and helplines that can help you cope with challenges at home.

If you are at risk of family violence or require child protection services:
- PAVE: 6555-0390
- TRANS SAFE Centre: 6449-9088
- Care Corner Project StART: 6476-1482
- Big Love Child Protection Specialist Centre: 6445-0400
- HEART @ Fei Yue: 6819-9170

If you need general counselling and support:
- Counselling and Care Centre: 6536-6366
- Care Corner Counselling Centre: 1800-353-5800 
- TOUCH Community Services: 1800-377-2252
- SAGE Counselling Centre: 1800-555-5555

What are the available family support services and social services in Singapore?

Anxiety counselling in Singapore is readily available in various forms, with mindline.sg’s own Wysa, an emotionally intelligent AI chatbot, offering free 24/7 online therapy. In addition to therapy, Wysa also provides users with suitable self-care exercises to complete as it detects a user’s state of emotional wellbeing during their conversation.

Belle the Helpbot is another chatbot which directs users to appropriate mental health programmes and services in Singapore based on the socio-emotional needs indicated by the users. 

For youths aged between 12 - 25 years old, the e-Counselling Centre (eC2) can be another viable option to seek help and advice. It provides services such as psychoeducation and outreach, mental health screening and service linkage, as well as basic emotional support (one-to-one or group). It also offers Quick Chat, which is a free one-to-one mental health screening via online chat that allows youths to talk about their mental health or emotional concerns.

If I am facing anxiety issues, what counselling options are available for me in Singapore?

Anxiety may present itself as a constant sense of worry, nervousness, or self-doubt, and its cause may not be easy to spot. While it’s normal to feel anxious once in a while, a constant and/or overwhelming feeling of dread can interfere with your daily life. 

Anxiety symptoms can vary from person to person, but may manifest in the forms of intrusive or obsessive thoughts, feelings of confusion or restlessness. For some, it may also cause feelings of depression. It is also possible for anxiety to come in the form of physical symptoms, like high blood pressure, trembling, insomnia, or even headaches or digestive problems. When these physical symptoms occur suddenly and severely, you may be having a panic attack.

mindline.sg offers a clinically validated anxiety scale, GAD-7, that assesses the user’s stress and anxiety levels in order to suggest a set of recommended actions to take (e.g. call a helpline or do a deep breathing exercise). Users also have the option to chat with Wysa, an emotionally intelligent AI chatbot, where they will be prompted with suitable self-care exercises to complete based on the detected state of emotional wellbeing through the conversation. Wysa is accessible 24/7, so you will always have access to a listening ear.

How do I know if I'm facing anxiety issues? What are some of its symptoms?

OCD is made up of 2 components:
1. Having irrational thoughts and fears (termed as obsessions) 
2. Having developed behaviours such as repeating words or numbers to cope with the stress that emanates from those thoughts (termed as compulsions)

Do note that perfectionism does not equate to having OCD. OCD actually results in dramatic decrease in quality of life as we become consumed in carrying out compulsive behaviours and rituals. 

There are many possible causes of OCD. It could be a result of the interaction between genetic and biological factors which triggers the development of OCD. 

Below are some factors which further influence the underlying causes:
1. Stressful life events
2. Hormonal changes 
3. Personality traits
4. Being perfectionistic

Obsessions are repeated, persistent, unwanted ideas, thoughts, images, or impulses that are experienced involuntarily at some time. They typically intrude into our thoughts and actions.

Common obsessions include:
1. Irrational fears of contamination from dirt or germs
2. Fear of hurting someone
3. Need for symmetry and exactness
4. Distressing religious thoughts 
5. Distressing sexually intrusive thoughts

Compulsions are repetitive actions or thoughts carried out in specific patterns or rules. They are usually performed to prevent an obsessive fear from happening, to reduce the anxiety the obsessive thought creates, or to make things feel “just right”.

Common compulsions include:
1. Excessive checking
2. Excessive cleaning and washing
3. Continuously thinking the same thought
4. Mentally repeating words or numbers a certain number of times

1. OCD is all about cleanliness.
Common behaviours include counting, repeating certain movements, handwashing, arranging things in specific way etc.

2. We are all '/a little OCD'.
OCD is a complex and serious diagnosable mental health condition that affects quality of life, not a personality or character trait.

3. People with OCD just need to relax. These persistent and unpleasant thoughts are very difficult to dismiss.

A standardised questionnaire may be administered by a healthcare professional to assess for the presence and severity of OCD.

There is no cure but a combination of medication and Cognitive Behavioural Therapy (CBT) has been found to reduce the symptoms of OCD by keeping them under control so that they don’t rule over our daily life. Depending on the severity of OCD, some may need long-term, ongoing, or more intensive treatment.

It is important to take note that OCD does not define who we are. Here are some coping strategies to complement the treatment for OCD:
1. Accept your thoughts without judgement 
2. Understand how OCD works
3. Recognise that OCD is not us and is separate from who we are 
4. Accept mistakes if they happen, and avoid being too harsh with ourselves over it
5. Practise relaxation techniques
6. Reaching out to others

What is Obsessive Compulsive Disorder (OCD)?

1. We are all '/a little bit OCD' at times
2. People with OCD want to be neat and organised
3. OCD is about hand-washing, cleaning, and being a germaphobe
4. To have OCD is to be a perfectionist
5. It is obvious when someone has OCD

5 common myths about OCD

1. Adjusting to change takes time
2. Embrace your emotions and let yourself feel
3. Change is inevitable - don't take it personally
4. Embrace change by going with the flow
5. Seek support, don't go at it alone

6. Focus on the positive aspects of change
7. Break a problem up into smaller pieces when overwhelmed
8. Remember that you're growing wiser and stronger
9. Have balance, spend time with friends and family
10. Keep in mind that the new circumstances will eventually become familiar

Achieve mental wellness when dealing with change

'/I know that this is a hard time for you, and I know that you’re hurting…'

'/I hear you.. it seems like you’re upset because…'

To start comforting someone, simply describe what you see or feel. Recognising what you witness and by rephrasing what they just told you, you reaffirm them that you hear them. It also helps you to clarify that you are on the same page as them and prevent chances of misinterpreting their situation.

'/Of course you’re upset, I was honestly upset when … happened to me too.'

To affirm someone else’s feelings, try to use the same emotion word they used at well (e.g. disappointed, heartbroken etc.). Sometimes, past personal experiences allows us to show that we are able to relate. Be careful not to change the focus of the conversation to you. Avoid comparing your past experience with theirs, but focus on the other person’s story.

'/Tell me what happened… how did that make you feel?'

Instead of jumping straight to a proposed solution, it is important to see that your job is not to talk, but to get the other person to talk. By verbalising what and why they are feeling down, can we also better understand their feelings. Avoid asking '/why' questions, as they might come across as being critical, rather than encourage the other person to better understand their suffering.

When the other person bursts into tears, it is natural for us to react with, '/don’t cry…', '/you’ll feel better', or '/cheer up'. However, this is counter-intuitive, and might instead come across as trying to trivialise what the other person is feeling. Instead of brushing their feelings aside or focusing on how they will feel better in the future, show up for them in the present.

Sometimes, people don’t want to talk and don’t want you to talk either. Perhaps they might not be ready to share, but if it is appropriate, give him/ her a hug. These physical affections should generally match the level of affection you show on a regular basis. If you’ve never hugged this person, then perhaps a hand on their shoulder would suffice, but if the person is your partner, a hug or a snuggle would be appropriate.

Letting your friend know that you do care about them and that you’re sorry for what they’re going through is indeed important at that moment. 

If you find yourself in the other position where your partner fails to comfort you at the times you need the most, there are some way to elicit emotional comfort from your partner. In other words, we can help them help us.

How do we comfort someone?

A self-care plan helps to enhance your health and wellbeing, and manage your stress. They are activities that help you to sustain positive self-care in the long-term.

Self-care is personal and everyone's approach will be different. It is important to choose activities that are meaningful to yourself and your own goals. There are different aspects to self-care:
• Physical
• Psychological
• Emotional
• Spiritual
• Relationships

Physical self-care refers to activities that help you to stay fit and healthy, and with enough energy to get through your commitments:
• Develop a regular sleep routine
• Aim for a healthy diet
• Go for a walk during lunchtime
• Get some exercise before/ after work regularly

Psychological self-care refer to activities that help you feel clear-headed and able to intellectually engage with challenges in your life:
• Keep a reflective journal
• Engage with a non-work hobby
• Turn off your work phone and email outside of working hours
• Make time for relaxation
• Make time to engage with positive friends and family

These include activities that allow you to safely experience your full range of emotions:
• Develop friendships that are supportive
• Write 3 good things that you did each day
• Talk to your friend about how you are coping with life demands
• Do something you enjoy

This involves having a sense of perspective beyond the day-to-day of life:
• Engage in reflective practices such as meditation
• Do yoga
• Go to places of worship
• Reflect with a close friend for support

This is about maintaining healthy and supportive relationships, and ensuring diversity in your relationships:
• Prioritise close relationships in your life (e.g. with partners, family)
• Attend the special events of your family and friends
• Arrive to work and leave on time every day

It is important to develop a self-care plan that is individual and holistic to you:
• Fill your plan with activities you enjoy
• Keep this plan in a place where you can see it every day
• Stick to your plan and practice the activities regularly
• Re-assess how you are going at the end of one month

After creating a plan, think about what can get in the way and what you can do to remove these barriers. Adjust your strategies if you need to.

Developing a self-care plan

Signs you're in an unhealthy relationship

This exercise uses a method called self-guided positive imagery, to help you focus on your inherent strengths and fortify it to achieve goals or overcome difficulties with renewed energy.

Visualise the Destination

It is ironic to be using tech to curb tech - but if it works, why not?
• Start by silencing the many notifications on your phone
• Set a daily reminder to notify you when you have hit your self-imposed time limit on social media platforms such as Instagram
• For those who like to fall asleep to music, the sleep timer feature on Spotify can turn off the app after a fixed time set by you

If you have ever wanted to try meditation but don't know where to start, there are apps that can guide you. For instance, '/Headspace' provides mindfulness exercises to familiarise you with meditation concepts, helping you to reduce stress and improve focus.

Digital tools have made mental health support more accessible. Because of this, more people are willing to start  dealing with mental health challenges. The good news is that cogntitive behavioural therapy over videos and apps with programmes for treating depression and anxiety, have both been reported to reduce symptoms.

The current platform, mindline.sg, is one such platform that provides mental health support from the privacy of your home.

Smartwatches are becoming more common. They provide several benefits like tracking of heart rate, skin temperature and electrodermal activity to assess wellbeing. Many people are already starting to use their smartphones with apps like LumiHealth and Fitbit. Specifically, LumiHealth is for both physical and mental wellbeing as it includes tips for stress management and other support tools.

Periodic check-ins with yourself and the people around you will ensure that you are able to keep running for the long haul.

Tech tools to aid your mental wellbeing

This time-tested exercise relieves the body and mind of mild to severe symptoms of stress and even helps with sleep.

Deep Relaxation

How to deal with burnout

Sexual health covers not only medical or reproductive issues, but all aspects of sex such as sex education, sexual behaviour and sexual attitudes. In physical terms, sexual health deals with how well one tackle issues such as unplanned pregnancies, Sexually Transmitted Infections (STIs) and safer sex practices. 

To be sexually healthy, we should have positive and respectful attitudes towards sex, sexuality and sexual relationships.

Your sexuality is defined by your attitudes and values regarding sexual matters. It spans across a range of issues - from sexual thoughts and actions, to gender identity and roles.

You have sexual rights. Understand that you have the right to choose whether you want to be sexually active or not, and you have control over who you want to have sex with and how it is practised.

You may have attitudes, feelings and desires that are different from your partner. You can improve your sexual health and pleasure when both of you understand and respect each other's sexuality. It is important to try to communicate your views to your partner and vice versa. When you share what you are comfortable with and what you want, you are both better prepared for sex.

Having a healthy self-esteem is to feel good about yourself and be comfortable with who you are. If both partners in a sexual relationship have a healthy self-esteem, acceptance and enjoyment in each other's presence is increased.

STIs are contracted during unprotected sex. You can reduce the risk by practising safe sex, through the use of condoms. However, a better option is for a couple to be in a monogamous and faithful relationship. Some common STIs include:
• HIV and AIDS
• Chlamydia
• Gonorrhoea
• Herpes
• Syphilis
• Genital Warts

If you suspect that you have an STI, you should visit your doctor as soon as possible. It is important to treat STIs early.

Sexual health includes being able to have children, and planning when to have them. To look after your reproductive health, visit your doctor regularly. Practise family planning so that you do not have to deal with an unwanted pregnancy or worry about passing an infection to your child.

What is sexual health?

Mental health is not nothing

This assessment helps you to discover different types of energy reserves within you and ways to restore them.

Locate Your Energy

1. Build a strong sense of self-esteem and self-confidence
2. Know your limits and have self-respect
3. Remember the consequences of your actions
4. Stay around and socialise with a good group of friends
5. Peer pressure helps you decide your likes and dislikes
6. Peer pressure sets the benchmark for you
7. It can bring out the best in you
8. It gives you insight into the real working world

Saying no to peer pressure

Tell me about it: Have you ever been bullied?

Improving sleep quality and working on sleep issues is vital for better mental health and positive moods.

Breathe in Calm

How to help a friend feeling suicidal

These guided exercises gives you clarity and brings awareness to the present moment as well as inner thoughts, feelings and sensations.

Master Mindfulness

In the waiting room, I tried to think of the words to explain how I was feeling. I could barely make sense of what was going on inside my head – how could somebody else even begin to understand? More than anything, I was embarrassed. This felt like my most shameful secret – was I really about to share it with a total stranger?

Once I started talking to the doctor, I realised how much I had to say and how good it felt to share it with someone.

I used to think that OCD is just about being obsessed with germs and cleaning, but I soon learnt that people with OCD have repeating thoughts, feelings or images that cause them distress – that’s the obsession part. And they have certain behaviours or rituals that make them feel better – that’s the compulsion part. It can come in any form, obsessions about germs and hygiene are one of the more common and recognisable forms.

When I was about seven years old, I became obsessed with numbers. Certain numbers felt right and certain numbers felt wrong. If I didn’t do things the "right" number of times, I was convinced something bad would happen to my family. The obsessions were thoughts and images of my family getting hurt and the compulsions were the things I did to make the anxiety about these thoughts go away.

It was the fear of not having access to a toilet and having an accident in public. This is the obsession part - of me having an accident and everyone laughing, and the funny twinge in my bladder that I was constantly scanning for.

The compulsion part was all the preventive measures – going to the loo whenever I had the opportunity, always making sure I knew where the loos were, even stopping eating and drinking altogether while I was out.

I was certain that if I ever told a friend or partner the cause of my anxiety, they would be disgusted by me and run a mile. So I didn’t, and as a result I found it nearly impossible to get close to anyone – however much time we spent together, if they didn’t know my secret, I felt like they didn’t know me. I developed bad social anxiety and depression. I felt empty.

One day I decided enough was enough. I wrote a long post on social media going into excruciating detail, and I posted it for everyone to see. I expected to be laughed at, but I was inundated with messages of support – some even from total strangers after friends shared my post. The most shocking thing of all was the amount of people who got in touch to say they’d been through something similar. I couldn’t believe it – it wasn’t just me!

I’ve learnt so much since then. I still have wobbles, and at times things have felt impossible, but I’ve learnt that what feels possible isn’t set in stone – it changes every day.

So, when times are tough, know that whatever you are going through right now, it isn’t permanent. You have reserves of strength you don’t even know about – you just have to get through the bad days, and the good days will follow.

How I learnt to live with OCD

Sex is the classification of a person as male, female, or intersex - typically based solely on one’s genitals. Gender describes our internal understanding and experience of our own gender identity.

Gender expression describes the way in which we present our gender (e.g. physical appearance, clothing, hairstyles, behaviour). Our perceived gender is based on other people's evaluation of our bodies, which we cannot control. 

Names: Some names can seem gendered, so some transgender/ non-binary people choose a new name that aligns with their gender. You can honour the name that they ask to be referred to. 

Pronouns: We cannot assume someone's pronouns. Examples of pronouns include:
1. She/her
2. He/him
3. They/them
4. Ze/Zie
5. Xe/Xem
6. Ve/Ver

Honorific: A respectful title/ form of address (e.g. '/Ms' or '/Mx')

1. Disclosure: If your friend shares their experiences with their gender, you may want to inform people in your group to use the correct pronouns. Refrain from sharing anyone's story for them
2. Transitioning: You should never ask invasive questions on someone's body 
3. Age: There is no '/right' age to understand your gender
4. Sexuality: Just because you know someone's gender does not mean you know their sexuality

5. '/Passing': A term used to describe if someone is perceived as a certain gender. For many trans people, being able to '/pass' as the gender they align with is important. However, the term might imply that being perceived as cisgender is the goal
6. Misgendering: Stand up for someone if you witness someone being harassed for their gender
7. Microaggression: Often subtle. If someone is hurt by something you've done, take the time to learn

1. Listen
2. Be accountable
3. Commit to do better

A guide to being an ally to transgender and non-binary youth

• Feels a lot like depression 
• Feel unmotivated and uninterested in hobbies
• Feels as if life is meaningless
• Losing sight of the person you want to be 
• Struggling to remember a time you felt like "your old self"
• Hopelessness

1. Acknowledge and accept how you're feeling
2. Take compassionate care of yourself
3. Keep engaging in activities that make you feel good
4. Reflect on your values
5. Attend inspirational events
6. Seek out helpful resources

Feeling lost? Here's what it means and how to find yourself

This Cognitive Behavioural Therapy (CBT) exercise has been proven by research to be the most effective way of dealing with negative thoughts and feelings.

Find Perspective

The only relationship that is guaranteed to last a lifetime is the one you build with yourself. Like in any relationship, you will need to get to know who you are and understand yourself. The process of self-discovery is not something that get done once, but rather, is an ongoing process. Nevertheless, it is a commitment that you definitely want to make - here is why.

The more we get to know someone, the closer we become. When we see the good and the bad, the emotions and the experiences of another person, we can truly form a connection with them - this is true of ourselves as well.

The better we know who we are and what we want, the stronger our connection. We can do this by spending time on our own. Pay attention to what goes on inside you in different situations and stay in touch with your inner self.

We often let ourselves be swayed by what others say our wants and necessities are in life. Our friends, family, commercials and celebrities can push us in certain directions. But when we know ourselves and our needs, we are less likely to be tricked into pursuing something we don't actually need and instead, focus on our genuine needs.

Ask yourself what truly makes you proud and happy. Listen to yourself first and pursue goals that suit you.

You might also want to see why you want certain things and what your goals are. For instance, many may think they want a fancy car - but going deeper, they will see that what they truly want is a sense of financial security or something different.

We need to learn to ask ourselves why we want something and what it is exactly that we want. When we find ourselves desiring something that another person has, it's time to ask why.

Knowing ourselves better can help us to resist and reduce negative influences from within and from our environment. When we know ourselves, we are less likely to do something we are going to regret.

Self-discovery helps us to recognise who we are and what truly matters, so we are more likely to be resilient when we feel down or discouraged, and not give up our plans.

Throughout the day, we might get very stressed over a lot of small and ultimately, inconsequential details such as traffic and bad coffee. Understanding ourselves better can help us to reduce this stress in 2 ways:
• It helps us pay less attention to the irritating elements around us - it is much easier to focus inwards when we have a connection with ourselves
• It helps us to control our anger

Why self-discovery is important

What trauma taught me about resilience

Facing racism in Singapore

Studies have shown the negative impacts of social media on mental health. However, social media can actually be helpful in improving one's mental health when used mindfully. 

Being mindful begins with self-awareness - to recognise how what we see on socal media affects our thoughts, emotions and behaviours. It takes practice and a lot of self-reflection to be able to practice mindfulness successfully but here are some ways to help.

To prioritise your mental wellbeing, use content filters on platforms like Twitter - mute topics, keywords and accounts that contain inflammatory and potentially toxic content. This works on any social media platform with feeds and a muting function, and can help to clear your mind.

However, you should not filter everything you don't like to see. Social media provides a diverse range of people and viewpoints for your consideration.

Besides avoiding toxic content on social media, keep your feed full of positivity. The accounts we follow on social media directly influence the feeds we see daily. If the content tends to induce negative thoughts, it can lead us into negative thinking patterns.

 By filling your feed with positive content, you can create a healthy online environment for yourself. This provides a safe space that reminds you to take care of your mental health.

Social media is great for finding like-minded people to befriend and share experiences with. As long as you don't give away personal information, it's easy to have an enjoyable and safe conversation with others online. Just remember to talk to people who build you up, not tear you down.

It is also a good idea to use social media to strengthen your existing relationships, especially if you cannot meet in person.

Whenever I go through something difficult, connecting with others who relate to my struggles makes me feel less alone. There is a wide range of platforms for people to offer their knowledge and gather support. 

However, social media still has a variety of fake news, so it is important to remain mindful of your usage and exercise discretion when communicating with others and accessing resources on social media.

How mindful social media usage improved my mental health

1. Changing schools
2. Starting high school or university
3. Moving to a new area or different country
4. Starting employment

1. Feeling like they can’t cope
2. Constantly feeling under pressure or that they are being weighed down by others
3. Feeling lost and unsure of oneself
4. Feeling anxious, irritable, moody or upset much of the time
5. Exhaustion
6. Not wanting to engage in social activities or attend school
7. Difficulty sleeping or restless sleep

1. Focus on understanding the change, what it means to you and why it is so stressful
2. Focus on the potential positive outcomes
3. If you can, make plans to reduce the stress
4. General relaxation techniques
5. In the event of bullying/ discrimination, talk to someone you trust

What are life-stage transitions

After anorexia: Life's too short to weigh your cornflakes

1. Look at your current reality and sources of wealth (including fixed assets such as housing, and non-fixed assets such as cash savings, investments and current earnings)
2. Ask if there's a gap between where you are and where you want to be
3. Work out a plan to reach your goals (via financial planners or digital tools)

CPF is a tool for retirement to ensure that Singaporeans have a steady stream of money to withdraw when they reach 65 years old. 

CPF contributions = 20% of employee's salary + 17% of employee's salary contributed by the employer + compounded interest rates

There are 3 main CPF accounts: 
• Ordinary Account (housing, education, investments) 
• Medisave Account (healthcare) 
• Special Account (retirement)

1. Depends on your definition of living comfortably and other financial commitments
2. Focus on upskilling and education through: 
•  Trade-specific resources from unions
• SkillsFuture Credits
• Continuing Education and Training courses from Institutes of Higher Learning

1. Know your '/why': Why do you want to save money and go into financial planning?
2. Try to find a balance between embracing new experiences that costs money and saving for your future
3. How much you decide to save depends on how you define happiness and how much money gives you happiness
4. Useful financial literacy platforms include: Institute of Financial Literacy, MoneyOwl, TheWorkSalaryMan and Money Smart

Meaningful financial planning begins with understanding your goals

This visualisation exercise will help you take a step towards your most confident self.

Stairway To Confidence

1. Physical - being hurt by someone for no reason
2. Mental or emtional - being treated badly, such as consistently being ignored or criticised
3. Verbal - saying, shouting or writing horrible things
4. Neglect - not being looked after and kept healthy
5. Child sexual abuse - being touched where you shouldn't be or forced to take part in sexual activity

Abuse is always wrong and must be stopped. Apart from being horrible while it is happening, it can affect your life. Speaking out as soon as you can makes it less likely for you to have problems later. 

About abuse

Loving your body can sometimes be difficult. Whether because your body doesn't work perfectly, or you don't like its shape or size, it's common to feel that you don't fully love your body. These feelings are normal, and they tend to come and go throughout life.

There comes a point though, when you may be focusing too much on hating your body. It can impact your life, ruin your relationships with yourself and even lead to eating disorders.

• You are spending a lot of time thinking about how you hate your body and it interferes with the amount of time you have in general
• You experience dysphoric feelings about your body - a state of feeling uneasy or unhappy about your body
• You experience dysmorphia - you obsessively feel that your body is flawed
• You feel triggered by body discussion, especially if someone discussing your body makes you upset in a way that's hard to let go of

• Make a list of what your body can do - don’t get caught up in feeling like your body isn't good enough, think about all the amazing things your body can do instead
• Practise body neutrality - the notion of accepting your body and appreciating it for what it can do, regardless of how it looks or how it falls short in function
• Do kind things for your body - thank your body for its work by taking a nice warm shower, or massaging it

• Create boundaries around body discussions - let your friends and family know what topics of conversation are comfortable for you, and which ones aren't
• Practise stress relieving activities - even just a few minutes can have an effect on you for hours afterwards. It can help you to think more rationally about your body, and to operate from a less upset mental space

'/I hate my body': What to do if you feel this way

This assessment helps build awareness about yourself which you can use to motivate yourself positively towards your goals.

Identify Your Strengths

Relax your muscles, to gradually drift into a deep state of relaxation through which sleep comes easy.

11.	I don’t know what I’d do without you
12.	You are having a sad/ tough/ yucky day
13.	Thank you for being wonderfully you
14.	What happened? (Avoid asking, ‘What is wrong?')
15.	Our family sticks together
16.	It makes sense that you feel…
17.	It makes sense that you think…
18.	I want to hear about your morning/ afternoon/ day
19.	I’ve noticed that you…
20.	I wonder if you…

21.	I need your help with…
22.	Thank you for being someone I can trust
23.	What do you need from me right now?
24.	It meant a lot to me when you…
25.	What you are thinking/ feeling is normal
26.	How can I help?
27.	I value your ability to…
28.	I believe we can figure this out together
29.	I’m proud of you
30.	Will you forgive me for…?

31.	I love you
32.	Can I get your opinion on…?
33.	You’re right
34.	You were right
35.	It’s the two of us against the world
36.	Your emotions make sense
37.	I feel the same way

37 validating statements: A quick cheat sheet for when you are stuck

Try out one of these statements or questions

Try out one of these statements or questions

Try out one of these statements or questions

Try out one of these statements or questions

1.	Thank you for...
2.	I'm so happy that you're in my life
3.	I believe in you
4.	I love it when you...
5.	I believe in us
6.	We are going to get through this
7.	Tell me more about...
8.	How are you feeling today?
9.	I'm sorry that I hurt you
10.	Help me to understand what you're thinking