5 Affordable Counselling Options In Singapore

Counselling is the professional guidance given to an individual. The professional uses psychological methods in collecting case history data, personal interview, and testing interests or aptitudes.

Counselling is a form of talk therapy whereby an individual, a couple, or a family talk about their problems with a trained professional counsellor. Remember that your mental wellbeing is as important as your physical health. Whether you are struggling with addiction or facing the pressures at work, here are five affordable counselling options in Singapore.

#1: FAMILY LIFE SOCIETY/CATHOLIC FAMILY LIFE (CFL)

Family Life Society or Catholic Family Life (CFL) is a registered charity and a member of the National Council of Social Services. Their patron is the Catholic Archbishop of Singapore. CFL aims to provide pro-bono counselling services to anyone who requires support.

While CFL focuses on parenting and pregnancy issues, they also provide a listening ear to people who are dealing with personal and family issues.

Visit their website for more information.

#2: SINGAPORE COUNSELLING CENTRE (SCC)

Singapore Counselling Centre (SCC) offers professional counselling in different languages and dialects such as English, Mandarin, Malay, Tamil, Cantonese, and Hokkien. Its services are available from Monday to Sunday. The flexibility allows people who work on the weekdays to get necessary help on the weekends.

The rates vary for adults, children, youth, couples, and families. For instance, one-session is priced at S$160.60 for adults, S$160.50 for children and youth, $235.40 for couples, and S$363.80 for families. You can purchase a 10-session package to save up to 20%.

Visit their website for more information.

#3: SILVER RIBBON SINGAPORE

Do not worry about the hefty bills that come with counselling services because the Silver Ribbon Singapore offer free counselling services through video calls.

As a strong advocate for mental health, the people behind Silver Ribbon Singapore organize mental health workshops and awareness seminars. They help students, migrant workers, and psychiatric inmates to better cope with their personal struggles.

Visit their website for more information.

Image Credits: unsplash.com

#4: SINGAPORE ASSOCIATION FOR MENTAL HEALTH (SAMH)

If you are uncomfortable with communicating with an actual professional counsellor through an in-person session, you may opt for a phone call or an online helpline instead. Singapore Association for Mental Health (SAMH) has a helpline for all mental health-related issues.

SAMH has an in-person donation-based counselling session and a helpline. Counselling sessions are free to people whose finances are tight. Call 1800-283-7019 for more details.

#5: ASSOCIATION OF WOMEN FOR ACTION AND RESEARCH (AWARE)

In Singapore, Association of Women for Action and Research (AWARE) aids females who have been victims of sexual assault or harassment. AWARE’s female-centric programs and services are designed to help females to deal with issues such as sexuality and violence.

Services are exclusively available for women above 21, but they also accept referrals from the Sexual Assault Care Centre. These sessions can only be done on an appointment basis. Adults are charged at 1% of their monthly salary (i.e., capped at S$150). While students or people with no income are required to pay a minimum fee of S$20. Call 1800 777 5555 for more details.

Sources: 1, 2, & 3

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Taking Care of Your Mental Health During The Pandemic

The ongoing pandemic has led to heightened awareness on the importance of taking care of one’s mental health. What is often not known is that while the pandemic takes a physical toll on the infected, it can also affect the mental health of those around. Whether it is the effect of losing a loved one to the pandemic, the requirement to be isolated and kept in quarantine or simply the loss of socialising, these could all have insidious effects on our emotional well-being. Here are 5 tips on how you can take care of your mental health during the pandemic.

1. Cultivate a Habit of Gratitude

Write down the things that you are grateful for in a journal

Cultivating a habit of gratitude is one of the easiest, yet immensely powerful, ways of investing in your mental health. It allows you to recognize and appreciate the things and people around you, regardless of your current life circumstances. This is one direct way of ensuring some quiet time for yourself and disconnect with the outside world from time to time.

To cultivate more gratitude in your life, here are 5 exercises to get you started.

2. Make Time for Movement Everyday

Keeping the body and mind supple

Being in a confined space for long periods of time, especially the case as we work from home, can feel depressing. Whether indoors or outdoors, it makes a big difference to your mood when you schedule time for 30 minutes of movement every day.

Here are some ideas for moving daily:

  • Take a walk or jog around the neighbourhood park
  • Do some light stretches or yoga exercises
  • Try a home workout on YouTube (remember to ask your friends along)
  • Find some fun ways to incorporate exercises that you have been doing outside

3. Achieve Better Sleep

Stick to regular bedtime routines

The shift to working from home means that we might be less inclined to stick to our previous bedtime routines. Without the need to report to your worksite physically, the temptation of sneaking in an extra episode of your favourite Netflix drama presents itself. However, it is still important to maintain regular sleep and wake times. Going to bed and waking up around the same time every day is important in syncing your circadian rhythm, which is the internal biological clock that regulates our sleep-wake cycle. With a consistent sleep and wake schedule, you will start finding yourself getting sleepy around your bedtime and waking up naturally around your set wake time as time goes.

4. Stay Connected With Others

Leverage on technology to stay connected, no matter how far away

Maintaining healthy relationships with others is important for our mental health. Precisely because of the pandemic where large-group settings are not allowed, extra effort may be required to ensure that you stay connected with your circle of friends.

Here are some ideas for staying connected while staying home:

  • Organising daily or weekly accountability calls with friends or colleagues
  • Holding social gatherings via video conferencing
  • Having a Netflix Party with friends
  • Staying in touch with friends and family members via phone messaging, video calls, or via social media platforms

5. Go for Therapy

Sofia Wellness Clinic, a group of professional counsellors and psychotherapists

The idea of counselling and psychotherapy has always been shrouded with misconceptions and taboo. Therapy is actually as normal and as accessible as having a personal trainer, or going to the dentist. Just like sending in your car for its scheduled maintenance, therapy serves as maintenance for your mental health.

More importantly, going for therapy is perfectly normal. It does not mean that you are weak or crazy. There is a serious misconception that if you need therapy, there must be something wrong with you. However, the truth is that therapy is for everybody. It is not just for individuals in distress or with big problems – a good number of people go to therapy just to better themselves. Their goals for therapy may be to make a good marriage great, become a better parent, or to work on making better decisions at work. Under the guidance of a professional counsellor/ psychotherapist, both of you will be able to better understand the issues that you have been struggling with and collaboratively decide the best way to move forward.

Therapy helps you better overcome life challenges or difficulties (which are so normal!). Sometimes it may just be a space for you to share about your life in general, and to learn more about yourself. If you can afford it, therapy is another way for you to invest in your mental health.

Working on your emotional health will reap both tangible and intangible benefits in the long run, so work on these 5 tips right away, today!

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Free and affordable mental healthcare in Singapore

counselling session

Did you know that for every 100,000 people, there’s only an average of four psychiatrists in Singapore? Nominated Member of Parliament (NMP) Anthea Ong and Non-Constituency MP Daniel Goh raised this issue in Parliament on 5 March 2020. With the lack of professionals, it could be a reason to explain the high prices.

While the government reviews its mental healthcare system, some of us are probably on the search for free and affordable mental help in Singapore. If you’re reading this, good news! We will be sharing with you some avenues to get some help without breaking the bank.

#1: FAMILY LIFE SOCIETY (FLS)

Established since 1985, FLS is a member of the National Council of Social Services (NCSS). They offer a range of services including counselling sessions and Pregnancy Crisis & Support (PCS) for the public. Their subsidized counselling rates start from 75 SGD per session.

For free sessions, you may consider speaking to a para-counsellor. Para-counsellors do not have formal counselling qualifications. However, they are trained to provide basic listening support.

As some of you might be sensitive with religions, we’ve got to put it upfront that the para-counselling locations are held at Catholic churches. They are available in different parts of Singapore. However, FLS has stated on their website that all their services are open to all races and religions. Your background is also of least importance.

Dial 6382 0688 to connect with them.

#2: WINGS COUNSELLING CENTRE

WINGS Counselling Centre started as a pilot project named Ramakrishna Mission Counselling Centre (RMCC) with financial help from NCSS. They only rebranded with its current name in 2002.

Affordably-priced at 80 SGD for the first session, subsequent sessions will cost only 60 SGD. In the event that you still find it a splurge considering your financial status, don’t worry. You can send in a request via their online appointment form to enjoy partial or full waivers.

#3: SHAN YOU COUNSELLING CENTRE
Shaking hands

Image Credits: unsplash.com

Shan You Counselling Centre is a non-profit social service organisation affiliated with NCSS. Apart from counselling and psychotherapy, they also offer befriending, motivational interviewing, and more.

Probably the lowest price we’ve seen thus far, their counselling sessions are at 40 SGD. You may also seek a fee discount or waiver if you’re going through difficult circumstances to fork out money for mental healthcare. Contact them via 6741 9293 or drop them an email through [email protected].

#4: ASSOCIATION OF WOMEN FOR ACTION AND RESEARCH (AWARE)

Founded in 1985, AWARE advocates gender equality. Their counselling sessions are specially catered for women above 21 years old. Whether you’re facing family violence or sexuality issues, AWARE can help.

The counselling cost is based on your monthly salary. For example, if your income is 2000 SGD, then the cost per session would be 20 SGD. Those who are not working will be charged 20 SGD per session. Interested? Speak to someone via the AWARE helpline at 1800 777 5555 or leave a callback request.

#5: HELPLINES

Not ready to commit to a counselling session just yet? You can converse with someone professional through these hotlines:

Mental well-being

– Institute of Mental Health’s Mental Health Helpline (6389 2222)
– Samaritans of Singapore (1800 221 4444)
– Silver Ribbon Singapore (6385 3714)

Violence or abuse

– Big Love Child Protection Specialist Centre (6445 0400)
– HEART @ Fei Yue Child Protection Specialist Centre (6819 9170)
– PAVE Integrated Services for Individual and Family Protection (6555 0390)
– Project StART (6476 1482)
– TRANS SAFE Centre (6449 9088)

Counselling

– TOUCHline (Counselling) (1800 377 2252)

We would be extremely grateful if you could share this article with someone who might need to see this today. We’re never alone!

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