Coping with Social Anxiety at the Dining Table

Yet, participating in a meal can feel excruciating for those who experience social anxiety. We are confined to a spot (with no easy escape), and the pressure to belong and make conversation can feel overwhelming. However, eating together is  also an essential way to network or bond with others. Let us explore how we can cope with our social anxiety :   

Pause and reflect 

A saying goes “ Worry keeps you busy but brings you nowhere”. It could help to identify our specific fears and other repeated “habits” that arise in social situations.  

Pause and reflect on what triggered your anxiety:   

Was it thinking “Am I boring?” when someone let out a yawn 

Feeling overwhelmed when there were too many people!   

Or feeling judged by a passing comment 

Let us jot down our fears so that we know what to work on.  

Prepare  

Has the thought “I’m boring… I have nothing interesting to talk about or contribute” crossed your mind? We can prepare conversation topics by reading up on current events, the latest books, movies, or games. Alternatively, we can also recall recent memories or personal anecdotes that we are comfortable to share with others. Note these down so that we can refer to them during our meals!  

Relaxation techniques  

Conversation topics? Check. But what about our emotions? To help manage them, here are some useful relaxation techniques:  

1. Take slow and deep breaths; and focus on them.

2. Notice our emotions with curiosity; instead of self-judgment. 

3. Practice progressive muscle relaxation by slowly tensing and then relaxing different muscles in your body, one at a time.   

Find the techniques that work best for you and practise them before you head out!  

Sit firm!  

Do you tend to feel daunted by social obligations and meals that it feels “too much”? Let’s start small and dine with one or a few people whom we feel relatively more comfortable with. During the meal, remember to use your prepared conversation topics and employ relaxation techniques to bear with the stress.  

Focus on others  

“Am I appropriately dressed?”, “Am I chewing too loudly?”. There are so many things about ourselves that we can pick on and be critical about. But...What if we focused on others instead? Some things to consider include:  

What is one thing you like about their appearance or outfit?  

Does their food look tasty?  

What emotions are they experiencing that you are noticing?  

As a bonus, we may even comment on them to keep the conversation going!   

Clarify  

If someone says “You seem quieter today .”  

You could clarify “Why do you think so?” to give an explanation rather than assume they are thinking negatively of you.

When in doubt, it may be helpful to clarify rather than assume the worst of their intentions or views of you. The person could have been just making an observation or expressing concern rather than judging you.

Practice makes progress!  

Let us try to have regular meals with others, and when comfortable, consider increasing the size of the group or initiating meals with people whom you’d like to get to know better.   

 May we all be able to build meaningful connections over food, without excess anxiety.  

20 questions to ask your psychiatrist/psychologist after you’ve been diagnosed with Borderline Personality Disorder (BPD)

Gone, is that feeling of uncertainty, that uneasiness of “just what is wrong with me?”. We may experience relief from now having a label to describe our experiences, or perhaps feel sombre over being different. It is okay to allow ourselves some time to breathe and to feel our emotions.  

Once calmed, the thought may then occur to us, “What’s next? What do I need to know? What should I ask?”

Here are 20 questions that may prove useful: 

Clarification of diagnosis 

1. What does “borderline” mean?

2. Why is it called a “personality disorder”? Am I a bad person? 

3. What symptoms of BPD do I display? 

4. Could there be other diagnoses with similar symptoms? Are we certain I have BPD? 

5. Do I have any comorbidities? 

Learning

6. Was I born with this? How did I get this?

7. Do you have any tips for managing my symptoms and feelings? 

8. Do you have any recommended resources that would help me better understand BPD?

9. Do you know of any support group that I can join? 

10. Are there films or books about BPD that I may be able to relate to? 

11. How should I tell my loved ones about this?

12. How can I tell if someone still loves me?

13. Will this affect my relationships?

14. Will this impact my professional career?

15. Is there anything I should avoid? 

Treatment 

16. Is this curable? 

17. Are there any medications that may help? What are the side effects?

18. What is the most effective treatment? 

19. When will I get better? 

20. Is it possible to relapse? 

It has likely taken bravery and effort on our part to seek professional assessment, and we should give ourselves a pat on the back. Similarly, the road to recovery may seem arduous and daunting, but let us once again find the courage to persevere, so that we may better enjoy relationships with others.

I've been called manipulative, what should i do?

We may even have heard that people with borderline personality disorder (BPD) are manipulative and worry if we may have the same disorder too. So, what should we do to check? 

Reflect 

Firstly, let us take a moment to reflect on these questions: 

Have others called me “manipulative”? 

What constitutes an acceptable behaviour can vary between individuals and cultures. If only one person labelled us as such, perhaps our personalities simply do not match. However, when many people think of us as manipulative, it may be beneficial to consider the next few questions. 

What did I feel while carrying out the acts? 

“Manipulation” may draw to mind a calm and collected con artist. If we enjoy lording over others, we may even feel exhilaration! On the other hand, individuals with BPD experience feelings of desperation! They engage in such behaviours as they are terrified of being abandoned and need the consistent reassurance or validation. 

What was I hoping to achieve through my actions? 

Unlike notions of manipulation where we are trying to gain something at the expense of someone else, individuals with BPD have different aims! Granted, individuals with BPD may sound manipulative with requests like “If you love me, help me do…” or “Do …, otherwise I will hurt myself”. However, their intention isn’t to inflict harm or dominate the other person. Instead, it is usually done to seek emotional comfort and reassurance that they are cherished and not about to be abandoned. 

After having pondered these questions and if it seems that we are similar to a person with BPD, let us move on to the next step to further explore if we may have BPD. 

Consult the family 

BPD runs in the family, with studies estimating that having a parent, sibling or child with BPD puts us at a 5 times greater risk of developing it ourselves. Checking in with our loved ones to see if there are any relatives within the family with BPD may help confirm or allay our worries. 

Seek professional opinion 

Lastly, the sure-fire way to check if we may have BPD would be to seek out a mental health professional. With their expertise and more in-depth assessment tools, they are more likely to provide you with an accurate assessment. 

Does High Functioning PTSD Exist?

However, some people who experienced trauma may seem like they’re doing just fine. That leads us to the question – does high functioning PTSD (HF-PTSD) exist? 

The answer is yes! While they could seem successful in many areas of their lives, those with HF-PTSD are not living at the optimal. In fact, they struggle internally and are coping through pain. Breakdowns or burnouts are likely to happen with a matter of time.  

Coping methods by those with HF-PTSD 

People with HF-PTSD are likely to cope by blocking out memories of their trauma. They avoid situations and people that remind them of their traumatic experiences. Doing so makes them look “perfectly okay”. While feeling constantly on-edge, they try to ignore the negatives. Instead, they work hard to excel at their work, relationships and other responsibilities. These distract them from the trauma and its effects.  

Healing the trauma 

While seemingly functioning well, living with HF-PTSD is not ideal. Without treatment, one could reach a breaking point. The following strategies can be used in the healing process.  

1. Talking to someone 

Having a listening ear that does not judge can help one feel supported throughout the healing process. It is useful to have an emotionally and physically safe space that gives us opportunities to express our emotions.  

2. Therapy 

Going to therapy is a good option for those with HF-PTSD. The therapist might use the following methods: 

a. Eye movement desensitization and reprocessing (EMDR) 

During EMDR, the client is guided to recall the traumatic event they experienced. At the same time, they emphasize positive beliefs like “I had put in my best effort”. This helps the brain come to terms with their negative experiences.  

b. Exposure Therapy 

People with HF-PTSD frequently avoid people and places that remind them of trauma. Exposure therapy, like its name suggests, exposes the client to these reminders. They learn to cope with their feelings of anxiety.  

c. Cognitive Behavioural Therapy (CBT) 

In CBT, unhealthy thoughts are identified and challenged to change behaviour. This helps the client makes sense of the traumatic event and deal with challenges in a more adaptive way.  

HF-PTSD is a real condition that you or people around you may be dealing with. While sharing the emotional burden with someone can be helpful, the best form of treatment is to seek guidance from mental health professionals.  

A Guide to Healing from Parentification

Did you ever have to worry about looking after your siblings? Did you often find yourself acting as a confidant to your parents when they had an argument? Have you been complimented for your maturity in mediating family conflicts?  

If you identify with any of the above,
you might be a parentified child. 

What is Parentification? 

Parentification occurs when a child assumes the role of the parent. A parentified child is robbed of a carefree childhood and takes on hefty responsibilities that are inappropriate for their age. In adulthood, you might learn to only trust and rely on yourself, which hinders you from forming healthy relationships. 

Types of Parentification 

Ψ Instrumental Parentification. This is when a child takes on the physical and tangible duties of the parents. They might take care of their younger siblings, pay the bills or care for a loved one with a disability or an addiction.

Ψ Emotional Parentification. This is when a child provides emotional support for their parents. The parentified child might feel responsible in providing a listening ear or comfort and advice to their parents in times of distress. 

How to Heal from Parentification? 

Fortunately, it IS POSSIBLE to address the parentification trauma. Here are some tips to start embarking on your journey of recovering from parentification.  

Ψ Acknowledge your experience of being a parentified child. Be open to speaking up about your trauma. Accept the reality of a loss childhood and the repercussions it may have in your adulthood. Allow yourself to feel and process the grief and anger. 

Ψ Explore your needs and prioritize them. Reconnect with your inner child and explore these needs. You might need love, attention, or the freedom to play. You are now your own parent and have control over your needs. As a child, you might have missed out on activities that were meant for children. It might be difficult to put yourself first, but you can try with small steps. Start by spending time with friends, listening to music, meditating, or anything that makes you happy! 

Ψ Cultivate self-compassion. As parentification is covert and insidious, it often goes unnoticed. This does not mean that your feelings are any less justified. Don’t be too critical of yourself; understand that it’s not your fault and there’s nothing you could have done better as an innocent child. Tell yourself “I am sorry for what you had to go through, and I love you”. 

Ψ Learn to establish healthy boundaries. Growing up with parents who push your boundaries might impair your ability to establish healthy boundaries. To set boundaries, be clear and direct to avoid miscommunication. While being polite, don’t feel apologetic for wanting to meet your own needs; remember that self-care is not selfish. 

It takes time and patience to allow yourself to heal. Our childhood wounds do not define us, and you deserve to have your needs taken care of. If you need support, feel free to reach out to our team of psychologists!  

Understanding Disordered Eating and Mental Health

Misconceptions of Disordered Eating
Credit: TEDx Talks

Wait! Disordered eating or eating disorder? Aren’t they the same?

Not exactly! While they share some similarities, they are different.

An “eating disorder” is a clinical diagnosis, with specific criteria for conditions like anorexia or bulimia.

On the other hand, “disordered eating” refers to unhealthy eating behaviours or patterns that don’t meet the full criteria for an eating disorder.

Someone with disordered eating may not have an eating disorder, but people with eating disorders often exhibit disordered eating behaviours. Disordered eating is quite common and can often go unnoticed, as it may show up in small actions you might do daily without realising.

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How do I know if I have disordered eating and not an eating disorder?

While there is no single, perfect guideline on what constitutes “normal eating” as each of our bodies is different, healthy eating is about nourishing our body in a balanced and flexible way. Not overly restrictive, preoccupied, or obsessed (binging, excessive calorie counting).

The golden rule: eat when hungry and stop when satiated (not when you’re about to unbutton your pants).

Whether it’s 3 regular meals a day, or smaller portions but more frequently, our food intake should have all the necessary nutrients our body needs.

In contrast, disordered eating can fly under the radar because its signs are usually more subtle. In contrast, eating disorders are generally more severe and easier to spot. For more information, read more about eating disorders here.

But when it comes to disordered eating, here are a few behaviours to take note of:

Ψ     Eating when stressed or for comfort
Ψ     Eating when not hungry or not for nourishment
Ψ     Following restrictive diets
Ψ     Fasting for extended periods (more than 24 hours)
Ψ     Regularly skipping meals
Ψ     Episodes of binge eating
Ψ     Using diet pills to control weight
Ψ     Misusing diuretics, laxatives, or enemas
Ψ     Feeling guilty after eating or for eating certain foods

If any of these sound familiar, it may be time to reflect on our relationship with food.

Here’s a short summary of the differences between disordered eating and eating disorders:

Disordered Eating	Eating Disorders
Eating for emotional reasons	Frequently thinking about food
Eating to cope with distress	Extreme calorie concern
Rigid rituals or routines around food and exercise	Fixation on weight and body shape
Occasional calorie restriction or bingeing	Disruption in daily life
Selective eating	Significant weight changes

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Disordered Eating and Mental Health: The Connection

While disordered eating might seem less severe than an eating disorder, it can still impact both physical and mental health over time.

Disordered eating often stems from emotional reasons, particularly to cope with distress. This distress may come from feeling heightened stress in our lives, or anxiety about our weight, health or appearance.

For example, finding ourselves rummaging through the office pantry right after lunch because we’re feeling stressed or skipping dinner because we’re already full from snacks, telling ourselves, "I need to lose weight.”

Soon after, feelings of regret and guilt may arise, whether from eating or restricting food. This can lead to anxiety, low self-esteem, or feeling unsatisfied, prompting behaviours like skipping meals or overeating. This cycle of stress, eating, guilt and restriction can create a pattern that’s hard to break.

If you notice the signs, it might be time to check in on your emotional needs.

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Okay, I think... I might have it. So, what should I do now to stop it?

The key is to start from within. Addressing disordered eating isn't just about changing eating habits – it's also about understanding the emotional and mental factors that drive these behaviours. Here are some steps you can take:

Ψ    Gather knowledge and check in with yourself often

Start by learning the signs of disordered eating and eating disorders, just like you’re doing now! Recognising these patterns early can help you catch them before they become more ingrained.

Mindfulness plays a big role here. Stay grounded and present and be aware of your emotions and physical cues. Eat when you’re hungry and try to differentiate between physical hunger and emotional hunger.  

Ψ    Try alternative coping mechanisms

If you’re using food to deal with emotions like stress or sadness, or even binge eating when you’re feeling happy, try adopting healthier ways to manage your emotions and eating, such as:

• Exercise: Physical activity can help relieve stress and improve mood.

• Creative hobbies: Engage in activities like painting, writing, or crafting to channel your emotions in a productive way.

• Heathy snacks: Opt for nutritious options like fruits.  

Ψ    Avoid fad diets

Fad diets often promise quick results but can harm your body and disrupt healthy eating habits.

Focused on balanced, long-term changes (choosing healthier options, or preparing your own meals) instead of drastic restrictions that can lead to disordered eating behaviours.

Ψ    Self-positive encouragement

Celebrate small victories! Even the tiniest steps toward healthier behaviours, deserve recognition. Use positive self-talk to motivate yourself. You could say things like:

• “Good job to me! I didn’t overeat, even though I loved the food!”

• “I made it! I didn’t skip any meals this week!”

Sometimes, enjoying a good meal can be a form of celebration – just remember to enjoy it in the right portion and be aware of when you feel satiated. 

Okay, but what is the right portion?
There’s a Chinese saying, “qi (7) fen bao, gang gang hao,” which means “eat until you’re 70% full.” This could be the balanced portion your body needs.

Ψ    Set realistic goals

Don’t expect to change everything overnight. Set achievable, small goals that focus on improving your relationship with food and your body. This could be as simple as:

• Eating 3 regular meals per day

• Reducing emotional eating from 5 times a week to 3 times

Lastly, if you’re struggling to manage disordered eating on your own, reaching out for professional support is a great next step. Therapists, dietitians, or counsellors specialised in eating behaviours can guide you toward healthier coping strategies and a balanced relationship with food.

Body Image & Self-Esteem

How do you view your body? What do you see when you look into the mirror? How do you feel?

Do you fear what others might be thinking about your body?

In these cases, our perception and feelings about our bodies are referred to as body image.

On the other hand, self-esteem is about our sense of self-worth and how we view ourselves as people.

Body Image and Self-Esteem

Similar in how both revolve around our feelings about ourselves, they can affect our behaviour and interactions with others.

Highly interconnected, body image issues can make us feel poorly about ourselves (low self-esteem), and low self-esteem can also lead to self-criticism, self-doubt and viewing our bodies more negatively (hyper-focusing on imperfections).

A negative body image may lead to hyper-fixation of food, appearances, or exercise. Paired with lower self-esteem, this may contribute to low self-confidence, social withdrawal or anxiety, difficulty expressing ourselves and needs, low moods and even people-pleasing for validation.

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What are some signs of a negative body image?

Consider: Someone makes an offhand remark about your physical appearance. How do you feel about your own body after hearing the remark?

If you find yourself experiencing any of the below, you might have a negative body image:

Ψ Ruminating and nitpicking your body’s weight, shape, or appearance
Ψ Feeling ashamed, anxious, and self-conscious about your body
Ψ Frequently comparing your body with others’ and never feeling satisfied with your own body
Ψ Finding ways to change your body’s appearance, such as extreme dieting and fasting, vomiting, taking laxatives, cosmetic
procedures

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Healthy Body Image

The ‘perfect’ body has always been defined by societal norms (like when voluptuous bodies were the ideal in the 18th and 19th centuries). Even the people around us can sometimes affect the way we view our own bodies.

How then, do we inculcate a positive or healthy body image?

Changing our body image does not mean changing our bodies. What matters is changing how we think about our bodies. Healthy bodies come in all shapes and sizes – it’s rarely about the numbers. A healthy body is determined by how the body is functioning (think: immune system, illnesses, hormone levels, muscle-fat composition).

A positive body image means embracing all aspects of our bodies – warts and all. It means focusing and appreciating our body’s health and functionality.

Most importantly, it’s about feeling comfortable and proud about our bodies, regardless of body size and shape.

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How do I improve the way I see my body?

Ψ Telling ourselves frequently:

o I have physical imperfections, and that’s okay
o   I am recognised and loved for who I am, not how I look
o   Physical health is not about shape or size

Ψ Being grateful, instead of judgmental, of our bodies

o Remind ourselves of the parts we like about our bodies – make a list!
o Giving yourself daily, verbal encouragements and reminders
o   Appreciating all that our bodies do:
§ Our limbs help us carry out daily activities
§ Our feet carry our weight as we move around
§ Our different systems work together to keep us functioning – digesting food, breathing, circulating blood and oxygen
§ Try a body scan to re-connect with the different parts of our bodies

Ψ Detoxing from or diversifying your social media

o Detoxing from social media for several weeks or months for a “reset” on how you define a healthy body
o Finding social media accounts that celebrate bodies of all kinds – be it in terms of shape, size and complexion

If it gets too hard trying to change how we think about our bodies, reach out to us.

Breast & Ovarian Cancer

The Shock of a Breast or Ovarian Cancer Diagnosis: Understanding the Emotional Impact

The shock of receiving a diagnosis. The uncertainty of treatment, results or mortality. The feeling of everything being out of our control.

But first…

What is breast cancer? 

Breast cancer is a kind of cancer that begins as a growth of cells in the breast tissue.

Breast cancer in Singapore: Breast cancer is the most commonly occurring cancer among women in Singapore. It is estimated that 1 in 13 women in Singapore may develop breast cancer over her lifetime. Breast cancer usually occurs in older women above 50 but can also affect men and younger women.

What is ovarian cancer? 

Ovarian cancer is a kind of cancer that occurs when abnormal cells in ovaries or fallopian tubes grow and multiply out of control.

Ovarian cancer in Singapore: Ovarian cancer is the 5th (and rising) most common cancer amongst Singaporean women. It can be fatal when it is detected in the advanced stages of development and spread. 

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The Cancer Journey

Here are the moments that women may struggle the most in the cancer journey:

• Diagnosis and Treatment

  1 - Before Diagnosis

  • Noticing a concerning symptom

  • Anxiously waiting for test results

  2 - Initial Diagnosis

  • Receiving the news of the diagnosis for the first time

  3 - Anticipating treatment

  • Waiting to learn about the recommended treatment plan

  4 - Leaving the hospital

  5 - Completion or adjustment of treatment

  • Fear of finishing a treatment course or

  • Adapting to a change in the plan

  6 - Awaiting follow-up results

  • Waiting for the outcomes of follow-up tests

• Survivorship Phase (Life after diagnosis or treatment)

  • Persistent guilt (about family, children, responsibilities)

  • Fear of recurrence

  • Diminished self-esteem

  • Problems with social acceptance and body image

  • Difficulty in re-entry into previous life

  • Perceived and actual loss of employment and insurance discrimination

  • Concerns about infertility

• Symptom Recurrence / Facing End of Life

  • Increased hopelessness or loss of faith in recovery, treatment

As treatment goes on, distress heightens and prolongs with all the physical and social difficulties, and little relief. It is then no surprise that these can culminate into mental health conditions like anxiety, depression and PTSD.

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Coping with Breast or Ovarian Cancer: Navigating the Emotional Challenges

Receiving a cancer diagnosis is never easy. The shock and distress can be overwhelming, and we might not know how to cope with the impact of such complicated emotions and thoughts.

Yet, how we feel, think and cope with the diagnosis and treatment can greatly affect our physical health, treatment progress, adherence and recovery.

So let’s take time to prioritise ourselves – physically and mentally. Here are ways to cope with breast or ovarian cancer:

Ψ Building a Support System

Find your support pillars. Lean on trusted friends and family, they tend to be the reasons we keep going even in tough times.

Many have also gone through the same journey, and we do not need to fight cancer alone. Consider the links below to find communities of like-minded individuals who may share the same struggles as you:

1. Singapore Cancer Society

2. OneHeart Support Group

3. Women’s Emotional Health Service (WEHS)

4. Breast support group (for breast cancer)

5. NCIS Personalised Wellness Programme for Cancer Survivorship

 Ψ Look back within

How are you feeling? What emotions can you pinpoint exists? Was it fear, anxiety, shock, anger, regret, or hopelessness? What about your thoughts about this journey – from diagnosis to treatment?

What do your thoughts tell you about…

• Cherished things and people

• Personal hopes and dreams

Ψ Mindfulness and Cancer

We know we bring up mindfulness often, but bear with us. When time seems limited and more precious than ever, we often want to capture and “stay” in the moments we cherish the most.

This speaks to a part of us that wants more presence, and connection to what is going on around us. To do so, we need to pause, observe and engage.

Here’s our guide to being more mindful (general tips are at the bottom of the article). Stay present and connected in your journey.

Ψ Self-Compassion in Cancer Care

Your pain and suffering is valid. Your feelings are valid. The journey is not easy, and there is little that we can do to fight the facts of our reality.

Yet, how do we respond to our pain and emotions? What helps? Rather than wanting to lash out at the world?

Soothing. Like a mother soothing a child in pain, aim to soothe the pain and emotions within you. Always remember to show kindness to yourself in the face of adversities.

• Here are some ways to be kind to yourself

  • Cry it out

  • Calming music or smells

  • Visualise a place that is calming to you

    • Sunsets, starry night sky, pet café, comforts of a bed or bath

    • Focus on 5 senses

  • Repeat personal mantras

    • I can do this, I got this, this is hard, but this will pass

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People differ in how they cope with difficult emotions and painful situations. There is no “best” method here, so find ways that you are comfortable with and personalise your recovery journey in your own way.

“It is during our darkest moments that we must focus to see the light.” – Aristotle

Rising Cost of Living in Singapore: An Impact on Mental Health

As the city-state continues to develop and expand, the financial burden on individuals and families has intensified, leading to notable mental health repercussions. This blog post explores the intersection of the rising cost of living and mental health problems in Singapore, highlighting the need for a comprehensive approach to address this pressing issue.

Singapore’s Economic Landscape

Singapore is renowned for our rapid economic growth and high standard of living. However, while this success creates prosperity, it also creates other challenges that accompany success. For example, the prices of essential goods and services, including housing, healthcare, and education, have increased, making it increasingly difficult for many Singaporeans to maintain their standard of living. The cost of post-pandemic private housing has surged, with a corresponding increase in rental prices. Additionally, healthcare costs have risen, and education expenses continue to climb, adding to the financial strain on families.

The Psychological Toll

 The financial pressures associated with the rising cost of living have led to a significant increase in stress, anxiety, and depression among Singaporeans. The constant worry about meeting daily expenses, paying off rent or mortgages in the most expensive city to live in in the world, or paying for a university education can be overwhelming. These financial concerns can contribute to chronic stress, which, in turn, exacerbates mental health issues.

1. Stress and Anxiety: The fear of not being able to make ends meet can lead to chronic stress. Many individuals find themselves working longer hours or taking on multiple full-time jobs to cope with financial demands. This relentless pursuit to achieve what is deemed by many to be financial stability in Singapore can result in burnout and severe anxiety.

2. Depression: Financial instability and the inability to provide for one's family can lead to feelings of hopelessness and depression. The stigma associated with financial struggles may prevent individuals from seeking help, further deepening their mental health issues

3. Social Isolation both in individual and family settings: The high cost of living can limit social activities and recreational opportunities, leading to social isolation. This might surprise man -: but when people cut back on social interactions to save money, they may lose valuable support systems, which are crucial for mental well-being. This may be especially true in families where both parents juggle working full-time jobs and parenting duties. Unlike in Western societies, parents here in such situations often maintain very few social engagements either to save on discretionary spending or to look after their children.

Vulnerable Populations

 Certain groups are more vulnerable to the mental health impacts of the rising cost of living:

• Low-Income Individuals or Families: Those with fewer financial resources find it harder to buffer against rising costs. The struggle to afford basic necessities often leads to heightened stress and anxiety.

• Elderly Residents: Older adults on fixed incomes may find it challenging to keep up with rising expenses. Social isolation and financial dependency can significantly affect their mental health.

• Young Adults: Young professionals and families who are have not achieved financial stability may find it difficult to achieve financial independence within a short span of time. Given the rising costs of raising children in today’s world, the pressure to secure housing and provide for future children can lead to significant stress.

Addressing the Issue

To mitigate the mental health impacts of the rising cost of living, a multi-faceted approach is required:

Government Initiatives:

The Singapore government has introduced several measures to help alleviate financial pressures. For instance, the Enhanced CPF Housing Grant (EHGH) provides up to SGD 80,000 to first-time buyers of new or resale flats. Additionally, the Workfare Income Supplement Scheme (WIS) offers financial assistance to low-wage workers.

Healthcare subsidies, such as the CHAS (Community Health Assist Scheme), help reduce out-of-pocket medical expenses for lower- to middle-income Singaporeans. The CHAS Green scheme was also introduced in Nov 2019 to allow all chronic patients, regardless of income, to enjoy CHAS subsidies for mental illnesses under the Chronic Disease Management Programme (CDMP) (namely major depression, anxiety disorders, bipolar disorder, and schizophrenia) at CHAS GPs clinics. Currently, patients can also withdraw up to $500 per year from their MediSave for the outpatient management of conditions under the CDMP.

Mental Health Support

Increasing access to mental health services is crucial. This means, in part, making mental healthcare affordable. The Ministry of Health has launched the national Mindline 1771 to provide psychological support and counselling.

Non-governmental organisations such as Samaritans of Singapore (SOS) provide crisis support and suicide prevention services, ensuring that those in distress have someone to turn to.

Leading a Values-based Life

But I’ve saved the best for last. I want to share a little about what a value-based life is, and what it means for us as unique individuals.

When individuals align our lives with our core values, we often find greater purpose and meaning, which acts as a psychological anchor, helping us navigate financial challenges more effectively. This alignment builds inner strength and resilience, enabling better coping mechanisms against stress and anxiety caused by financial pressures.

For example, emphasising values like community and relationships leads to stronger support networks, providing both emotional and practical support during tough times. These networks reduce feelings of isolation and stress, and promote mutual aid practices where communities share resources, lessening individual financial burdens.

Values-based living also encourages reduced materialism and simplified living. By focusing on contentment and gratitude, individuals find satisfaction with less, lowering the psychological impact of financial constraints. This shift towards mindful spending based on core values helps individuals feel more in control of their finances, reducing stress.

Furthermore, values like self-compassion and acceptance improve emotional well-being. Being kinder to oneself during financial hardships and accepting the situation without undue stress allows individuals to focus on proactive measures rather than ruminating on financial woes.

Lastly, living according to long-term goals aligned with personal values helps maintain focus on broader life objectives, rather than being overwhelmed by immediate financial challenges. This alignment creates a sustainable and fulfilling approach to managing money, reducing financial stress and anxiety over time.

Solving the Impact of Rising Costs on Mental Health

The rising cost of living in Singapore is an undeniable reality that significantly impacts mental health. As financial pressures mount, so do the levels of stress, anxiety, and depression among residents. Addressing this issue requires a collaborative effort from the government, healthcare providers, and the community. By implementing supportive policies and promoting mental health awareness, Singapore can help its residents navigate these challenges and foster a healthier, more resilient society.

More importantly however, the solution does not only lie from external sources, but more importantly, must come from within ourselves. Living a values-based life offers a robust framework for reducing the mental health impacts of rising costs. By focusing on what truly matters, building strong support networks, and cultivating resilience, individuals can navigate financial challenges more effectively and maintain their mental well-being. Emphasising values over materialism and practicing mindful spending and being are practical steps that can make a significant difference in one's financial and emotional health.

Prosperity does not have to come at the expense of health or mental health.

Singapore can work towards a future where all have the opportunity to thrive economically and emotionally.