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An informative site encouraging people to seek support when feeling overwhelmed, explaining why and how to reach out, with access to mental health resources.
Seeking Support
It's OKAY to
reach out
With the daily demands of our lives, we may sometimes feel stressed, worried, or even sad. It is common to feel this way and we are not alone in experiencing them. When things start to feel overwhelming, it’s okay to reach out
for support
.
Inspired by real events, here are stories of everyday youth taking the
first step to reach out for support. Listen now.
<
>
Juggling school and competitions
Understanding
what it means
to reach out
Connecting with others
Seeking out tips for self-care
Supporting others
Connecting with others
Reaching out can mean connecting with someone we trust. It can be a friend, a loved one, a counsellor or even a healthcare professional. When we talk about our thoughts and feelings with someone else, we often realise we are
not alone.
Seeking out tips for
self-care
There may be times when we prefer to manage on our own. These
resources
on self-care and coping skills can help us. If we are not sure when to reach out for support, we can always do a self-check-in – read more about checking in with
ourselves
here
.
Supporting others
We also play an important role in supporting others, such as our fellow peers. Pick up conversation
tips
that can help us support them with empathy
and care
.
Misconceptions about
reaching out
We may be hesitant to reach out for support due to some misconceptions that may be holding us back from seeking the support
we need.
Why is it
important to reach out for support?
There are different ways we can reach out. We can read up on self-care tips, text a loved one, healthcare professional, or lend a helping hand
to others
.
Whatever method we choose, reaching out for support can help us in the
following ways:
When we are going through a tough time, reaching out to someone, or getting new information and knowledge, can give us a different perspective or
new insights.
Reaching out and talking to others can help us relieve pent-up frustrations or worries. Talking to someone we trust can help us sort out our feelings and make us
feel better.
There may be times when our problems could feel too much for us to handle on our own. But we are not alone. There are many people around us who can
support us.
Sometimes, we just need to reach out in order for them to know how to support us. Feeling a sense of belonging and connectedness to others during difficult times can be a
great comfort.
What are the common signs that
we should be reaching out for support?
When we feel that
we are experiencing
mood swings
When we start having
negative thoughts
When we feel that we are going through changes in
our behaviour
When we feel that our physical health is starting to
get affected
How can we reach
out for support?
It can be difficult to talk about our struggles and feelings when we are feeling overwhelmed. Know that we are not alone and there is
help and support available, including confidential avenues if we need a safe space to speak
to someone
.
Before reaching out
When reaching out
After reaching out
Decide who to reach
out to
We could ask ourselves who we feel most comfortable to share our struggles with. This is someone we would feel most comfortable
talking to
.
They can be a family member, a friend, or a
healthcare professional
.
If you are in NS, you can reach out to your buddy, your commanders, or to professional counsellors.
Start with something like:
“Hey, there’s something I’d like to talk with you about. It’s kind of important to me and I’m wondering if you could make
some time.”
Consider the outcome that
we want
Sometimes we may simply want a listening ear. At other times, we might need emotional support, or practical help instead. It’s okay if we don’t know, but it helps to think about what we would like
to achieve
.
We can try to:
Pen down what we want to share to help us direct our focus towards finding the outcome
we want
.
Choose an appropriate
place and time
Choosing an environment that we feel comfortable in can help us feel more relaxed, making it easier to
open up
.
We can also schedule a time so that we can have an uninterrupted conversation.
Try saying:
“I’m wondering if you have a few minutes for us to
talk today.
”
“Is there a good time that I could call you
this evening?
”
Acknowledge
our feelings
We don’t have to share about every feeling we have but
observing our emotions
, acknowledging them, and identifying why we feel them is healthy and a
good practice
.
If we are not ready to talk yet, we could write down what we are feeling through text or email to someone whom we feel
comfortable with
.
Try saying:
“I’m not feeling like my
usual self
.”
“I’m having thoughts that are
troubling me
.”
Accept what we
don’t know
It’s alright not to know why we feel a
certain way
.
Once we accept what we feel, we can be more candid with ourselves in understanding
our emotions
.
During the conversation, it might take us a few tries to express what we feel
or need
.
The first step is the hardest – commend ourselves for
the effort
.
We can try to:
Express what we are feeling even if we are unable to fully explain the reason why we’re feeling that way (e.g. “I feel angry, but I don’t
know why.”)
Try to communicate
our needs
Sometimes, others may not know what we need from them. It can be good to be direct about our needs, so the other person can better understand how to try and
help us.
Clarify our needs by saying:
“I just need a
listening ear
.”
“I would like to hear your opinion
or suggestion
.”
“I am feeling down, I need
your company
.”
“Can you help me?”
Expect different reactions
Sometimes, the person we’re speaking to may not respond in a manner we hoped they would. They may have the best of intentions but may not know how to provide us with the comfort
we need
.
It’s important not to let their reaction or response
discourage us
.
We can try to:
Identify another person who can respond to
our needs
.
Be thankful to ourselves
and our supporter
Opening ourselves up is a brave and strong act. Be proud that we’ve taken the first step to
reach out
.
After the conversation, we could also reach out to our supporters to thank them for their time and let them know how important the conversation was
to us
.
This gives them an opportunity to continue the dialogue with us
going forward
.
Try saying:
“Thank you for taking the time to speak with me the other day. It really was important for me to let you know how I
was feeling
.”
Don’t
give up
The journey to reaching out may not always
be easy
.
No matter how big our problem is, don’t give up in getting the support we need, because it can get better
over time
.
Continue to build our
support system
Our support system could be made up of a close friend, a family member or a healthcare professional.
We can try to:
Stay connected to a group of people we can turn to when we
need support
.
Mental healthcare
professionals
who can
provide support
There are different types of mental healthcare professionals we can reach out to
for support
.
Counsellors
They provide counselling and help clients develop coping skills, guide them on how to access resources, and tap on support services for
multifaceted issues
.
If needed, they will also talk to family members or caregivers to better support
the clients
.
A counsellor may also plan and implement assistance programmes for
their clients
.
Seek mental health resources & services
If you or someone you care for has thoughts about suicide, please reach out to Samaritans of Singapore’s 24-hour helpline at 1-767 (1-SOS) or
CareText
.
Alternatively, you can try the tools below to find suitable mental health resources or services for your needs.
First Stop for Mental Health
If you need general mental health support, these services can help identify your mental health
needs, provide brief support, and guide you to the most appropriate mental health resource.
If you need general mental health support, these services can help identify your mental health
needs, provide brief support, and guide you to the most appropriate mental health resource.
First Stop for Mental Health
Not sure whom to reach out to? You can approach any of these First Stop for Mental Health. They can help identify your mental health needs, provide brief support, and guide you to the most suitable services:
National mindline
(24-hour)
In-person services
Digital
Alternatively, you can click
here
to explore mental health resources and services located near you. |
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1. [Home](https://www.healthhub.sg/ "Home")
/
2. [Health Programmes](https://www.healthhub.sg/programmes "Health Programmes")
## MindSG - Seeking Support
An informative site encouraging people to seek support when feeling overwhelmed, explaining why and how to reach out, with access to mental health resources.
CONTRIBUTED BY  Health Promotion Board
- [Discover](https://www.healthhub.sg/programmes/mindsg/discover#home)
- [What is Mental Well-being](https://www.healthhub.sg/programmes/mindsg/about-mental-well-being#home)
- [Seeking Support](https://www.healthhub.sg/programmes/mindsg/seeking-support#home)
- [Caring For Ourselves]()
- [Understanding Psychosis](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/understanding-psychosis-adults#home)
- [Understanding Addictions](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/understanding-addictions-adults#home)
- [Sleeping Well](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/sleeping-well-adults#home)
- [Coping With Stress](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/coping-with-stress-adults#home)
- [Managing Our Emotions](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/managing-our-emotions-adults#home)
- [Understanding Depression](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/understanding-depression-adults#home)
- [Living with OCD](https://www.healthhub.sg/programmes/mindsg/caring-for-ourselves/living-with-ocd-adults#home)
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- [Caring For Others]()
- [Who are we supporting?]()
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- [My Colleague](https://www.healthhub.sg/programmes/mindsg/caring-for-others/my-colleague#home)
- [How to better support others]()
- [Youth](https://www.healthhub.sg/programmes/mindsg/caring-for-others/youth#home)
- [Adult](https://www.healthhub.sg/programmes/mindsg/caring-for-others/how-to-better-support-others#home)
- [Resources and Services]()
- [Tools & Services](https://www.healthhub.sg/programmes/mindsg/seeking-support#Seek_mental_health_resources_services_tools_and_services)
- [Other Useful Websites](https://www.healthhub.sg/programmes/mindsg/other-useful-websites#home)
[](https://www.healthhub.sg/programmes/mindsg/seeking-support#helplines "Helplines")
[](https://www.healthhub.sg/programmes/mindsg/seeking-support#helplines "Helplines")
## Seeking Support
Choose what you’d like to read
- [Reaching out for support](https://www.healthhub.sg/programmes/mindsg/seeking-support#its-okay-to-reach-out "Reaching out for support")
- [What does it mean to reach out?](https://www.healthhub.sg/programmes/mindsg/seeking-support#what-it-means-container "What does it mean to reach out?")
- [Misconceptions of reaching out](https://www.healthhub.sg/programmes/mindsg/seeking-support#misconceptions-about-reaching-out "Misconceptions of reaching out")
- [Why is it important to get support?](https://www.healthhub.sg/programmes/mindsg/seeking-support#Why-is-it-important-to-reach-out-for-support "Why is it important to get support?")
- [What are signs that we need support?](https://www.healthhub.sg/programmes/mindsg/seeking-support#What_are_the_common_signs_that_we_should_be_reaching_out_for_support "What are signs that we need support?")
- [How can we reach out for support?](https://www.healthhub.sg/programmes/mindsg/seeking-support#How_to_reach_out_for_support "How can we reach out for support?")
- [Types of mental health professionals](https://www.healthhub.sg/programmes/mindsg/seeking-support#mental-health-professionals-who-can-provide-support "Types of mental health professionals")
- [Mental health resources and services](https://www.healthhub.sg/programmes/mindsg/seeking-support#Seek_mental_health_resources_services "Mental health resources and services")
[Back to list](https://www.healthhub.sg/programmes/mindsg/seeking-support#back-to-list) [\< Prev](https://www.healthhub.sg/programmes/mindsg/seeking-support#prev) [Next \>](https://www.healthhub.sg/programmes/mindsg/seeking-support#next)
# It's OKAY to reach out
With the daily demands of our lives, we may sometimes feel stressed, worried, or even sad. It is common to feel this way and we are not alone in experiencing them. When things start to feel overwhelming, it’s okay to reach out for support.
Inspired by real events, here are stories of everyday youth taking the
first step to reach out for support. Listen now.
[\<](https://www.healthhub.sg/programmes/mindsg/seeking-support#previous "Previous")
[\>](https://www.healthhub.sg/programmes/mindsg/seeking-support#next "Next")
- [Juggling school and competitions](https://www.healthhub.sg/programmes/mindsg/seeking-support#video-juggling-school-and-competitions "Juggling school and competitions")
- [Dealing with heartbreak](https://www.healthhub.sg/programmes/mindsg/seeking-support#video-dealing-with-heartbreak "Dealing with heartbreak")
- [At a career crossroads](https://www.healthhub.sg/programmes/mindsg/seeking-support#video-at-a-career-crossroads "At a career crossroads")
- [Losing a loved one](https://www.healthhub.sg/programmes/mindsg/seeking-support#video-losing-a-loved-one "Losing a loved one")
- [Confused after breakup](https://www.healthhub.sg/programmes/mindsg/seeking-support#video-confused-after-breakup "Confused after breakup")
- [Feeling hopeless in life](https://www.healthhub.sg/programmes/mindsg/seeking-support#video-feeling-hopeless-in-life "Feeling hopeless in life")
- [Struggling with work and part-time studies](https://www.healthhub.sg/programmes/mindsg/seeking-support#video-struggling-with-work-and-part-time-studies "Struggling with work and part-time studies")
- [Feeling pressured to do well](https://www.healthhub.sg/programmes/mindsg/seeking-support#video-feeling-pressured-to-do-well "Feeling pressured to do well")
# Understanding what it means to reach out
- [ Connecting with others](https://www.healthhub.sg/programmes/mindsg/seeking-support#connecting-with-others "Connecting with others")
- [ Seeking out tips for self-care](https://www.healthhub.sg/programmes/mindsg/seeking-support#seeking-out-tips-for-self-care "Seeking out tips for self-care")
- [ Supporting others](https://www.healthhub.sg/programmes/mindsg/seeking-support#supporting-others "Supporting others")
#### Connecting with others
Reaching out can mean connecting with someone we trust. It can be a friend, a loved one, a counsellor or even a healthcare professional. When we talk about our thoughts and feelings with someone else, we often realise we are not alone.
#### Seeking out tips for self-care
There may be times when we prefer to manage on our own. These [resources](https://www.healthhub.sg/programmes/MindSG/Seeking-Support#Seek_mental_health_resources_services "Mental health websites, mental health support services, mental health websites, mental health helplines and other mental health resources") on self-care and coping skills can help us. If we are not sure when to reach out for support, we can always do a self-check-in – read more about checking in with ourselves [here](https://www.healthhub.sg/programmes/MindSG/Seeking-Support#What_are_the_common_signs_that_we_should_be_reaching_out_for_support "Common signs we should be reaching out for help for mental health") .
#### Supporting others
We also play an important role in supporting others, such as our fellow peers. Pick up conversation [tips](https://www.healthhub.sg/programmes/MindSG/Caring-For-Others/How-To-Better-Support-Others#how-can-we-provide-support "We also play an important role in supporting others, such as our fellow peers. Pick up conversation tips that can help us support them with empathy and care.") that can help us support them with empathy and care.
# Misconceptions about reaching out
We may be hesitant to reach out for support due to some misconceptions that may be holding us back from seeking the support we need.
[](https://www.healthhub.sg/programmes/mindsg/seeking-support#misconceptions_reaching-out "Reaching out for support shows that I am weak. ")
[What we may think: Reaching out for support shows that I am weak.](https://www.healthhub.sg/programmes/mindsg/seeking-support#misconceptions_reaching-out "Reaching out for support shows that I am weak. ")
[**But did you know?**](https://www.healthhub.sg/programmes/mindsg/seeking-support#misconceptions_reaching-out "Reaching out for support shows that I am weak. ")
Asking for support is a sign of courage because it shows that we are taking control of our life.
There is nothing wrong with seeking support, it’s just like consulting a doctor when we feel physically unwell.
In addition, people are often willing to support us when we share with them our stressors or how we feel.
[](https://www.healthhub.sg/programmes/mindsg/seeking-support#misconceptions_reaching-out)
[](https://www.healthhub.sg/programmes/mindsg/seeking-support#misconceptions_no-point-in-reaching-out "There is no point in reaching out as I know I will not get the support I need.")
[What we may think: There is no point in reaching out as I know I will not get the support I need.](https://www.healthhub.sg/programmes/mindsg/seeking-support#misconceptions_no-point-in-reaching-out "There is no point in reaching out as I know I will not get the support I need.")
[**But did you know?**](https://www.healthhub.sg/programmes/mindsg/seeking-support#misconceptions_no-point-in-reaching-out "There is no point in reaching out as I know I will not get the support I need.")
When we are forthcoming in sharing our needs and letting others know what we seek – be it an empathetic ear, a good laugh or even just company, we might get the support we hope for.
To avoid being frustrated or helpless, we can take charge of how we would like our conversations to progress (e.g. by sharing that we do not need them to offer solutions to our problem). Learn more [here](https://www.healthhub.sg/programmes/MindSG/Seeking-Support#How_to_reach_out_for_support "To avoid being frustrated or helpless, we can take charge of how we would like our conversations to progress (e.g. by sharing that we do not need them to offer solutions to our problem). Learn more here.").
[](https://www.healthhub.sg/programmes/mindsg/seeking-support#misconceptions_no-point-in-reaching-out)
[](https://www.healthhub.sg/programmes/mindsg/seeking-support#misconceptions_difficult-to-navigate "It is difficult to navigate the different avenues of support to find what is suitable for me.")
[What we may think: It is difficult to navigate the different avenues of support to find what is suitable for me.](https://www.healthhub.sg/programmes/mindsg/seeking-support#misconceptions_difficult-to-navigate "It is difficult to navigate the different avenues of support to find what is suitable for me.")
[**But did you know?**](https://www.healthhub.sg/programmes/mindsg/seeking-support#misconceptions_difficult-to-navigate "It is difficult to navigate the different avenues of support to find what is suitable for me.")
It is normal to be overwhelmed and confused as to which services and help avenues to reach out to. After all, there are so many.
We can try using [this tool](https://www.healthhub.sg/programmes/MindSG/Seeking-Support#Seek_mental_health_resources_services "Mental health websites, mental health support services, mental health websites, mental health helplines and other mental health resources") to help find the support required (e.g. services and financial schemes available).
If we have concerns about visiting a [mental healthcare provider](https://www.healthhub.sg/programmes/MindSG/Seeking-Support#mental-health-professionals-who-can-provide-support "Mental health professionals who provide support services, youth counselling, mental health helplines and more in Singapore") alone, we could invite a close friend or family member for company.
Typically, at the first visit, the mental healthcare provider may ask some general questions (e.g. what issues we are facing and how they are affecting us). We should try to be honest to allow them to better understand our situation.
Keep in mind that we need not feel pressured to reveal everything if we are not ready.
[](https://www.healthhub.sg/programmes/mindsg/seeking-support#misconceptions_difficult-to-navigate)
 
# Why is it important to reach out for support?
There are different ways we can reach out. We can read up on self-care tips, text a loved one, healthcare professional, or lend a helping hand to others.
Whatever method we choose, reaching out for support can help us in the following ways:
#### [ It can help us see things differently](https://www.healthhub.sg/programmes/mindsg/seeking-support#it_can_help_us_see_things_differently "It can help us see things differently")
When we are going through a tough time, reaching out to someone, or getting new information and knowledge, can give us a different perspective or new insights.
#### [ It can help as a source of relief](https://www.healthhub.sg/programmes/mindsg/seeking-support#source_of_relief "It can help as a source of relief")
Reaching out and talking to others can help us relieve pent-up frustrations or worries. Talking to someone we trust can help us sort out our feelings and make us feel better.
#### [ It can help us realise that we are not alone](https://www.healthhub.sg/programmes/mindsg/seeking-support#someone_to_be_there_for_us "It can help us realise that we are not alone")
There may be times when our problems could feel too much for us to handle on our own. But we are not alone. There are many people around us who can support us.
Sometimes, we just need to reach out in order for them to know how to support us. Feeling a sense of belonging and connectedness to others during difficult times can be a great comfort.
# What are the common signs that we should be reaching out for support?
### When we feel that we are experiencing mood swings
[Click to read more](https://www.healthhub.sg/programmes/mindsg/seeking-support#common-signs-mood-swings "When we feel that we are experiencing mood swings")
### When we start having negative thoughts
[Click to read more](https://www.healthhub.sg/programmes/mindsg/seeking-support#common-signs-negative-thoughts "When we start having negative thoughts")
### When we feel that we are going through changes in our behaviour
[Click to read more](https://www.healthhub.sg/programmes/mindsg/seeking-support#common-signs-changes-behaviour "When we feel that we are going through changes in our behaviour")
### When we feel that our physical health is starting to get affected
[Click to read more](https://www.healthhub.sg/programmes/mindsg/seeking-support#common-signs-physical-health-affected "When we feel that our physical health is starting to get affected")
 
# How can we reach out for support?
It can be difficult to talk about our struggles and feelings when we are feeling overwhelmed. Know that we are not alone and there is
help and support available, including confidential avenues if we need a safe space to speak to someone.
- [Before reaching out](https://www.healthhub.sg/programmes/mindsg/seeking-support#before-reaching-out "Before reaching out")
- [When reaching out](https://www.healthhub.sg/programmes/mindsg/seeking-support#when-reaching-out "When reaching out")
- [After reaching out](https://www.healthhub.sg/programmes/mindsg/seeking-support#after-reaching-out "After reaching out")
- [Decide who to reach out to](https://www.healthhub.sg/programmes/mindsg/seeking-support#who-to-reach-out-to "Decide who to reach out to")
- [Consider the outcome that we want](https://www.healthhub.sg/programmes/mindsg/seeking-support#consider-the-outcome-that-we-want "Consider the outcome that we want")
- [Choose an appropriate place and time](https://www.healthhub.sg/programmes/mindsg/seeking-support#choose-appropriate-place-time "Choose an appropriate place and time")
- [Acknowledge our feelings](https://www.healthhub.sg/programmes/mindsg/seeking-support#acknowledge-our-feelings "Acknowledge our feelings")
Decide who to reach out to
We could ask ourselves who we feel most comfortable to share our struggles with. This is someone we would feel most comfortable talking to.
They can be a family member, a friend, or a [healthcare professional](https://www.healthhub.sg/programmes/MindSG/Seeking-Support#mental-health-professionals-who-can-provide-support "Mental health professionals who provide support services, youth counselling, mental health helplines and more in Singapore").
If you are in NS, you can reach out to your buddy, your commanders, or to professional counsellors.
Start with something like:
“Hey, there’s something I’d like to talk with you about. It’s kind of important to me and I’m wondering if you could make some time.”
[]("Decide who to reach out to")
Consider the outcome that we want
Sometimes we may simply want a listening ear. At other times, we might need emotional support, or practical help instead. It’s okay if we don’t know, but it helps to think about what we would like to achieve.
We can try to:
Pen down what we want to share to help us direct our focus towards finding the outcome we want.
[]("Consider the outcome that we want")
Choose an appropriate place and time
Choosing an environment that we feel comfortable in can help us feel more relaxed, making it easier to open up.
We can also schedule a time so that we can have an uninterrupted conversation.
Try saying:
“I’m wondering if you have a few minutes for us to talk today.”
“Is there a good time that I could call you this evening?”
[]("Choose an appropriate place and time")
Acknowledge our feelings
We don’t have to share about every feeling we have but [observing our emotions](https://www.healthhub.sg/programmes/MindSG/Caring-For-Ourselves/Managing-Our-Emotions-Adults#importance-of-managing-emotions "We don’t have to share about every feeling we have but observing our emotions, acknowledging them, and identifying why we feel them is healthy and a good practice."), acknowledging them, and identifying why we feel them is healthy and a good practice.
If we are not ready to talk yet, we could write down what we are feeling through text or email to someone whom we feel comfortable with.
Try saying:
“I’m not feeling like my usual self.”
“I’m having thoughts that are troubling me.”
[]("Acknowledge our feelings")
- [Accept what we don’t know](https://www.healthhub.sg/programmes/mindsg/seeking-support#accept-what-we-dont-know "Accept what we don’t know")
- [Try to communicate our needs](https://www.healthhub.sg/programmes/mindsg/seeking-support#to-communicate-our-needs "Try to communicate our needs")
- [Expect different reactions](https://www.healthhub.sg/programmes/mindsg/seeking-support#expect-different-reactions "Expect different reactions")
Accept what we don’t know
It’s alright not to know why we feel a certain way.
Once we accept what we feel, we can be more candid with ourselves in understanding our emotions.
During the conversation, it might take us a few tries to express what we feel or need.
The first step is the hardest – commend ourselves for the effort.
We can try to:
Express what we are feeling even if we are unable to fully explain the reason why we’re feeling that way (e.g. “I feel angry, but I don’t know why.”)
[]("Accept what we don’t know")
Try to communicate our needs
Sometimes, others may not know what we need from them. It can be good to be direct about our needs, so the other person can better understand how to try and help us.
Clarify our needs by saying:
“I just need a listening ear.”
“I would like to hear your opinion or suggestion.”
“I am feeling down, I need your company.”
“Can you help me?”
[]("Try to communicate our needs")
Expect different reactions
Sometimes, the person we’re speaking to may not respond in a manner we hoped they would. They may have the best of intentions but may not know how to provide us with the comfort we need.
It’s important not to let their reaction or response discourage us.
We can try to:
Identify another person who can respond to our needs.
[]("Expect different reactions")
- [Be thankful to ourselves and our supporter](https://www.healthhub.sg/programmes/mindsg/seeking-support#thankful-ourselves-supporter "Be thankful to ourselves and our supporter")
- [Don't give up](https://www.healthhub.sg/programmes/mindsg/seeking-support#dont-give-up "Don’t give up")
- [Continue to build our support system](https://www.healthhub.sg/programmes/mindsg/seeking-support#build-our-support-system "Continue to build our support system")
Be thankful to ourselves and our supporter
Opening ourselves up is a brave and strong act. Be proud that we’ve taken the first step to reach out.
After the conversation, we could also reach out to our supporters to thank them for their time and let them know how important the conversation was to us.
This gives them an opportunity to continue the dialogue with us going forward.
Try saying:
“Thank you for taking the time to speak with me the other day. It really was important for me to let you know how I was feeling.”
[]("Be thankful to ourselves and our supporter")
Don’t give up
The journey to reaching out may not always be easy.
No matter how big our problem is, don’t give up in getting the support we need, because it can get better over time.
We can try to:
Continue to [practise self-care](https://www.healthhub.sg/programmes/MindSG/About-Mental-Well-Being#okay-you-can-reach-out "Continue to practise self-care to keep us going") to keep us going
[]("Don’t give up")
Continue to build our support system
Our support system could be made up of a close friend, a family member or a healthcare professional.
We can try to:
Stay connected to a group of people we can turn to when we need support.
[]("Continue to build our support system")
 
# Mental healthcare professionals who can provide support
There are different types of mental healthcare professionals we can reach out to for support.
## Counsellors
They provide counselling and help clients develop coping skills, guide them on how to access resources, and tap on support services for multifaceted issues.
If needed, they will also talk to family members or caregivers to better support the clients.
A counsellor may also plan and implement assistance programmes for their clients.
## Social Workers (e.g. Family Service Centres)
They assist clients and families to recognise social reasons for mental distress and support them through therapies, and assist low-income and/or vulnerable clients and families with financial assessment.
They also partner other agencies to assist clients with all their other needs.
## General Practitioners (GPs)
They diagnose and work alongside other mental health professionals to manage clients with mental health and physical health conditions.
They also refer high risk clients to other medical, psychiatry and allied health services when required to help better manage conditions.
## Nurses in primary care settings (Polyclinics & GP clinics)
They provide information to clients and caregivers on the illness process and the treatment of illnesses. This information includes emotional and motivational support that can help clients better cope with their illness and improve treatment.
They also work with clients to identify concerns and barriers to problem solving and provide tips, skillsets and/or supportive counselling.
## Clinical psychologists
They provide psychological assessments and diagnosis for various mental health conditions (e.g. depression, anxiety). They can also treat conditions with various psychological interventions.
They provide a safe space for patients to effectively address their mental health conditions and offer guidance and coping skills. They may make a referral to a psychiatrist if they deem that medical treatment is needed.
## Psychiatrists
Like clinical psychologists, psychiatrists are also mental health specialists who diagnose mental health conditions and manage treatment. A key difference is that psychiatrists can prescribe medication as they are medical doctors, while clinical psychologists cannot.
Psychiatrists may also make referrals to a psychologist for psychological interventions.
[\<](https://www.healthhub.sg/programmes/mindsg/seeking-support#previous)
### [Counsellors](https://www.healthhub.sg/programmes/mindsg/seeking-support#counsellors "Counsellors")
### [Social Workers (e.g. Family Service Centres)](https://www.healthhub.sg/programmes/mindsg/seeking-support#social-workers "Social Workers (e.g. Family Service Centres)")
### [General Practitioners (GPs)](https://www.healthhub.sg/programmes/mindsg/seeking-support#general-practitioners "General Practitioners (GPs)")
### [Nurses in primary care settings (Polyclinics & GP clinics)](https://www.healthhub.sg/programmes/mindsg/seeking-support#nurses "Nurses in primary care settings (Polyclinics & GP clinics)")
### [Clinical psychologists](https://www.healthhub.sg/programmes/mindsg/seeking-support#clinical-psychologist "Clinical psychologists")
### [Psychiatrists](https://www.healthhub.sg/programmes/mindsg/seeking-support#psychiatrists "Psychiatrists")
[\>](https://www.healthhub.sg/programmes/mindsg/seeking-support#next)
# Seek mental health resources & services
If you or someone you care for has thoughts about suicide, please reach out to Samaritans of Singapore’s 24-hour helpline at 1-767 (1-SOS) or [CareText](https://www.sos.org.sg/ "Care Text").
Alternatively, you can try the tools below to find suitable mental health resources or services for your needs.
If you or someone you care for has thoughts about suicide, please reach out to Samaritans of Singapore’s 24-hour helpline at 1-767 (1-SOS) or [CareText](https://www.sos.org.sg/ "Care Text").
Alternatively, you can try the tools below to find suitable mental health resources or services for your needs.
#### [First Stop for Mental Health If you need general mental health support, these services can help identify your mental health needs, provide brief support, and guide you to the most appropriate mental health resource.](https://www.healthhub.sg/programmes/mindsg/seeking-support#panel-first-stop-touchpoints "First-Stop Touchpoints")
If you need general mental health support, these services can help identify your mental health
needs, provide brief support, and guide you to the most appropriate mental health resource.
[National mindline 1-771 (24-hour)](https://www.healthhub.sg/programmes/mindsg/seeking-support#national-mindline)
[In-person services](https://www.healthhub.sg/programmes/mindsg/seeking-support#first-stop-touchpoints-in-person-services "In-person services")
[Digital](https://www.mindline.sg/ "Digital")
#### [Self-assessment tools](https://www.healthhub.sg/programmes/mindsg/seeking-support#panel-self-assessment-tools "Self-assessment tools")
[General Mental Well-being](https://www.healthhub.sg/programmes/MindSG/About-Mental-Well-Being#mental-well-being-self-assessment "General Mental Well-being#mental-well-being-self-assessment'#mental-well-being-self-assessment'#mental-well-being-self-assessment'")
[Stress](https://www.healthhub.sg/programmes/MindSG/Caring-For-Ourselves/Coping-With-Stress-Adults/#stress-self-assessment "Stress#stress-self-assessment'#stress-self-assessment'#stress-self-assessment'")
[Depression](https://www.healthhub.sg/programmes/MindSG/Caring-For-Ourselves/Understanding-Depression-Adults/#depression-self-assessment "Depression#depression-self-assessment'#depression-self-assessment'#depression-self-assessment'")
[Anxiety](https://www.healthhub.sg/programmes/MindSG/Caring-For-Ourselves/Dealing-with-Anxiety-Disorder-Adults/#anxiety-self-assessment "Anxiety#anxiety-self-assessment'#anxiety-self-assessment'#anxiety-self-assessment'")
#### [Self-help tools](https://www.healthhub.sg/programmes/mindsg/seeking-support#panel-self-help-tools "Self-help tools")
[For Self](https://www.mindline.sg/ "For Self")
[For Youths](https://mindline.sg/youth "For Youths")
[For Working Adults](https://www.mindline.sg/workspace "For Working Adults")
#### [Mental health services](https://www.healthhub.sg/programmes/mindsg/seeking-support#panel-mental-health-services-hidden "Mental health services")
[For Youths](https://www.healthhub.sg/programmes/mindsg/seeking-support#services-for-youths "For Youths")
[For Everyone](https://www.healthhub.sg/programmes/mindsg/seeking-support#services-for-everyone "For Everyone")
[For Working Individuals](https://www.healthhub.sg/programmes/mindsg/seeking-support#services-for-working-individuals "For Working Individuals")
[For National Servicemen](https://www.healthhub.sg/programmes/mindsg/seeking-support#services-for-national-servicemen "For National Servicemen")
#### [Financial information (e.g. subsidies)](https://www.healthhub.sg/programmes/mindsg/seeking-support#panel-financial-information "Financial information (e.g. subsidies)")
[Chronic Disease Management Programme (CDMP)](https://www.healthhub.sg/programmes/mindsg/seeking-support#chronic-disease-management-programme "Chronic Disease Management Programme (CDMP)")
[Community Health Assist Scheme (CHAS)](https://www.healthhub.sg/programmes/mindsg/seeking-support#community-health-assist-scheme "Community Health Assist Scheme (CHAS)")
# First Stop for Mental Health
Not sure whom to reach out to? You can approach any of these First Stop for Mental Health. They can help identify your mental health needs, provide brief support, and guide you to the most suitable services:
National mindline
(24-hour)
[ 1-771](tel:1771 "Call 1-771")
[ 6669-1771](https://wa.me/6566691771 "WhatsApp 6669-1771")
In-person services
[ CREST](https://aic.sg/CREST "crest")
[ CHAT (for individuals aged 16-30)](http://chat.mentalhealth.sg/ "chat")
Digital
[ mindline.sg](https://www.mindline.sg/ "mindline.sg")
National mindline
(24-hour)
[](tel:1771 "Call 1-771") [](https://wa.me/6566691771 "WhatsApp 6669-1771")
In-person services
[](https://aic.sg/CREST "crest") [](http://chat.mentalhealth.sg/ "chat")
Digital
[](https://www.mindline.sg/ "mindsg")
Alternatively, you can click [here](https://mindline.sg/mental-health-service-providers/start) to explore mental health resources and services located near you.
[References](https://www.healthhub.sg/programmes/mindsg/seeking-support#references "References")
1. Subramaniam, M., Abdin, E., Vaingankar, J. A., Shafie, S., Chua, B. Y., Sambasivam, R., Zhang, Y. J., Shahwan, S., Chang, S., Chua, H. C., Verma, S., James, L., Kwok, K. W., Heng, D., & Chong, S. A. (2019). Tracking the mental health of a nation: Prevalence and correlates of mental disorders in the second Singapore mental health study. Epidemiology and Psychiatric Sciences, 29, e29. <https://doi.org/10.1017/S2045796019000179>
2. American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.).
3. Howard, D. M., Adams, M. J., Clarke, T. K., Hafferty, J. D., Gibson, J., Shirali, M., Coleman, J., Hagenaars, S. P., Ward, J., Wigmore, E. M., Alloza, C., Shen, X., Barbu, M. C., Xu, E. Y., Whalley, H. C., Marioni, R. E., Porteous, D. J., Davies, G., Deary, I. J., Hemani, G., Berger, K., Teismann, H., Rawal, R., Arolt, V., Baune, B. T., Dannlowski, U., Domschke, K., Tian, C., Hinds, D. A., 23andMe Research Team, Major Depressive Disorder Working Group of the Psychiatric Genomics Consortium, Trzaskowski, M., Byrne, E. M., Ripke, S., Smith, D. J., Sullivan, P. F., Wray, N. R., Breen, G., Lewis, C. M. & McIntosh, A. M. (2019). Genome-wide meta-analysis of depression identifies 102 independent variants and highlights the importance of the prefrontal brain regions. Nature Neuroscience, 22(3), 343–352. <https://doi.org/10.1038/s41593-018-0326-7>
4. Godfrey, K., Gardner, A. C., Kwon, S., Chea, W., & Muthukumaraswamy, S. D. (2018). Differences in excitatory and inhibitory neurotransmitter levels between depressed patients and healthy controls: A systematic review and meta-analysis. Journal of Psychiatric Research, 105, 33–44. <https://doi.org/10.1016/j.jpsychires.2018.08.015>
5. Kennis, M., Gerritsen, L., van Dalen, M., Williams, A., Cuijpers, P., & Bockting, C. (2020). Prospective biomarkers of major depressive disorder: A systematic review and meta-analysis. Molecular Psychiatry, 25(2), 321–338. <https://doi.org/10.1038/s41380-019-0585-z>
6. Nakash, O., Levav, I., Aguilar-Gaxiola, S., Alonso, J., Andrade, L. H., Angermeyer, M. C., Bruffaerts, R., Caldas-de-Almeida, J. M., Florescu, S., de Girolamo, G., Gureje, O., He, Y., Hu, C., de Jonge, P., Karam, E. G., Kovess-Masfety, V., Medina-Mora, M. E., Moskalewicz, J., Murphy, S., Nakamura, Y., Piazza, M., Posada-Villa, J., Stein, D.J., Taib, N.I., Zarkov, Z., Kessler, R.C. and Scott, K. M. (2014). Comorbidity of common mental disorders with cancer and their treatment gap: Findings from the World Mental Health Surveys. Psycho-oncology, 23(1), 40–51. <https://doi.org/10.1002/pon.3372>
7. Hackett, M. L., & Pickles, K. (2014). Part I: frequency of depression after stroke: An updated systematic review and meta-analysis of observational studies. International Journal of Stroke, 9(8), 1017–1025. <https://doi.org/10.1111/ijs.12357>
8. Xue, Q., Pan, A., Gong, J., Wen, Y., Peng, X., Pan, J., & Pan, X. F. (2020). Association between arthritis and depression risk: A prospective study and meta-analysis. Journal of Affective Disorders, 273, 493–499. <https://doi.org/10.1016/j.jad.2020.04.038>
9. Hare, D. L., Toukhsati, S. R., Johansson, P., & Jaarsma, T. (2014). Depression and cardiovascular disease: A clinical review. European Heart Journal, 35(21), 1365–1372. <https://doi.org/10.1093/eurheartj/eht462>
10. Smith, M. M., Sherry, S. B., Ray, C., Hewitt, P. L., & Flett, G. L. (2021). Is perfectionism a vulnerability factor for depressive symptoms, a complication of depressive symptoms, or both? A meta-analytic test of 67 longitudinal studies. Clinical Psychology Review, 84, 101982. Advance online publication. <https://doi.org/10.1016/j.cpr.2021.101982>
11. Natoli, A. P., Nelson, S. M., Lengu, K. J., & Huprich, S. K. (2016). Sensitivity to criticism differentially mediates the relationship between interpersonal problems and state and trait depression. Personality and Mental Health, 10(4), 293–304. <https://doi.org/10.1002/pmh.1338>
12. Wang, T., Li, M., Xu, S., Liu, B., Wu, T., Lu, F., Xie, J., Peng, L., & Wang, J. (2019). Relations between trait anxiety and depression: A mediated moderation model. Journal of Affective Disorders, 244, 217–222. <https://doi.org/10.1016/j.jad.2018.09.074>
13. Whisman M. A. (2016). Discovery of a Partner Affair and Major Depressive Episode in a Probability Sample of Married or Cohabiting Adults. Family Process, 55(4), 713–723. <https://doi.org/10.1111/famp.12185>
14. Amit, N., Ismail, R., Zumrah, A. R., Mohd Nizah, M. A., Tengku Muda, T., Tat Meng, E. C., Ibrahim, N., & Che Din, N. (2020). Relationship Between Debt and Depression, Anxiety, Stress, or Suicide Ideation in Asia: A Systematic Review. Frontiers in Psychology, 11, 1336. <https://doi.org/10.3389/fpsyg.2020.01336>
15. Mojtahedi, D., Dagnall, N., Denovan, A., Clough, P., Hull, S., Canning, D., Lilley, C., & Papageorgiou, K. A. (2021). The Relationship Between Mental Toughness, Job Loss, and Mental Health Issues During the COVID-19 Pandemic. Frontiers in Psychiatry, 11, 607246. <https://doi.org/10.3389/fpsyt.2020.607246>
16. Fried, E. I., Bockting, C., Arjadi, R., Borsboom, D., Amshoff, M., Cramer, A. O., Epskamp, S., Tuerlinckx, F., Carr, D., & Stroebe, M. (2015). From loss to loneliness: The relationship between bereavement and depressive symptoms. Journal of Abnormal Psychology, 124(2), 256–265. <https://doi.org/10.1037/abn0000028>
17. Erzen, E., & Çikrikci, ÖOuml;. (2018). The effect of loneliness on depression: A meta-analysis. The International Journal of Social Psychiatry, 64(5), 427–435. <https://doi.org/10.1177/0020764018776349>
18. Kisely, S., Scott, A., Denney, J., & Simon, G. (2006). Duration of untreated symptoms in common mental disorders: Association with outcomes: International study. The British Journal of Psychiatry, 189, 79–80. <https://doi.org/10.1192/bjp.bp.105.019869>
19. Karyotaki, E., Smit, Y., Holdt Henningsen, K., Huibers, M. J., Robays, J., de Beurs, D., & Cuijpers, P. (2016). Combining pharmacotherapy and psychotherapy or monotherapy for major depression? A meta-analysis on the long-term effects. Journal of Affective Disorders, 194, 144–152. <https://doi.org/10.1016/j.jad.2016.01.036>
20. Preskorn S. H. (1997). Clinically relevant pharmacology of selective serotonin reuptake inhibitors. An overview with emphasis on pharmacokinetics and effects on oxidative drug metabolism. Clinical Pharmacokinetics, 32 Suppl 1, 1–21. <https://doi.org/10.2165/00003088-199700321-00003>
21. Geddes, J. R., Carney, S. M., Davies, C., Furukawa, T. A., Kupfer, D. J., Frank, E., & Goodwin, G. M. (2003). Relapse prevention with antidepressant drug treatment in depressive disorders: A systematic review. Lancet, 361(9358), 653–661. <https://doi.org/10.1016/S0140-6736(03)12599-8>
22. Cuijpers, P., Quero, S., Noma, H., Ciharova, M., Miguel, C., Karyotaki, E., Cipriani, A., Cristea, I. A., & Furukawa, T. A. (2021). Psychotherapies for depression: A network meta-analysis covering efficacy, acceptability and long-term outcomes of all main treatment types. World Psychiatry, 20(2), 283–293. <https://doi.org/10.1002/wps.20860>
23. Cuijpers, P., Berking, M., Andersson, G., Quigley, L., Kleiboer, A., & Dobson, K. S. (2013). A meta-analysis of cognitive-behavioural therapy for adult depression, alone and in comparison with other treatments. Canadian Journal of Psychiatry, 58(7), 376–385. <https://doi.org/10.1177/070674371305800702>
24. Elias, A., Phutane, V. H., Clarke, S., & Prudic, J. (2018). Electroconvulsive therapy in the continuation and maintenance treatment of depression: Systematic review and meta-analyses. The Australian and New Zealand Journal of Psychiatry, 52(5), 415–424. <https://doi.org/10.1177/0004867417743343>
25. Pfeiffer, P. N., Heisler, M., Piette, J. D., Rogers, M. A., & Valenstein, M. (2011). Efficacy of peer support interventions for depression: A meta-analysis. General Hospital Psychiatry, 33(1), 29–36. <https://doi.org/10.1016/j.genhosppsych.2010.10.002>
26. Gariépy, G., Honkaniemi, H., & Quesnel-Vallée, A. (2016). Social support and protection from depression: systematic review of current findings in Western countries. The British Journal of Psychiatry, 209(4), 284–293. <https://doi.org/10.1192/bjp.bp.115.169094>
27. Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42–51. <https://doi.org/10.1016/j.jpsychires.2016.02.023>
28. Boecker, H., Sprenger, T., Spilker, M. E., Henriksen, G., Koppenhoefer, M., Wagner, K. J., Valet, M., Berthele, A., & Tolle, T. R. (2008). The runner's high: Opioidergic mechanisms in the human brain. Cerebral Cortex, 18(11), 2523–2531. <https://doi.org/10.1093/cercor/bhn013>
29. Li, M., Wang, L., Jiang, M., Wu, D., Tian, T., & Huang, W. (2020). Relaxation techniques for depressive disorders in adults: A systematic review and meta-analysis of randomised controlled trials. International Journal of Psychiatry in Clinical Practice, 24(3), 219–226. <https://doi.org/10.1080/13651501.2020.1764587>
30. Sun, Y., Shi, L., Bao, Y., Sun, Y., Shi, J., & Lu, L. (2018). The bidirectional relationship between sleep duration and depression in community-dwelling middle-aged and elderly individuals: evidence from a longitudinal study. Sleep medicine, 52, 221–229. <https://doi.org/10.1016/j.sleep.2018.03.011>
31. Firth, J., Marx, W., Dash, S., Carney, R., Teasdale, S. B., Solmi, M., Stubbs, B., Schuch, F. B., Carvalho, A. F., Jacka, F., & Sarris, J. (2019). The Effects of Dietary Improvement on Symptoms of Depression and Anxiety: A Meta-Analysis of Randomized Controlled Trials. Psychosomatic Medicine, 81(3), 265–280. <https://doi.org/10.1097/PSY.0000000000000673>
32. Gibson-Smith, D., Bot, M., Brouwer, I. A., Visser, M., Giltay, E. J., & Penninx, B. W. J. H. (2019). Association of food groups with depression and anxiety disorders. European Journal of Nutrition, 59(2), 767–778. <https://doi.org/10.1007/s00394-019-01943-4>
33. Arab, A., Mehrabani, S., Moradi, S., & Amani, R. (2019). The association between diet and mood: A systematic review of current literature. Psychiatry Research, 271, 428–437. <https://doi.org/10.1016/j.psychres.2018.12.014>
34. Conner, K. R., Pinquart, M., & Gamble, S. A. (2009). Meta-analysis of depression and substance use among individuals with alcohol use disorders. Journal of Substance Abuse Treatment, 37(2), 127–137. <https://doi.org/10.1016/j.jsat.2008.11.007>
A joint initiative
## When we feel that we are experiencing mood swings
- More irritable than usual
- Feeling anxious and worried about everything
- Becoming angry quickly and often unexpectedly
- Emotional overreactions to situations
- Often feeling overwhelmed by activities that were previously manageable
## When we start having negative thoughts
- Interpreting most situations negatively
- Taking everything personally
- Complaining of constant negative thoughts,
and an inability to detach ourselves from these thoughts
- Confused or irrational thoughts
## When we feel that we are going through changes in our behaviour
- More withdrawn than usual
- Not enjoying hobbies or interests that we used to enjoy
- Difficulty concentrating and/or often distracted
- Avoiding social interactions
- Increased use of unhealthy means to cope
(e.g. alcohol, tobacco, or caffeine use)
## When we feel that our physical health is starting to get affected
- Feeling more tired than usual
- Increase in physical health issues (e.g. frequent headaches, migraine, muscle tension and digestive issues)
- Loss of appetite or significant weight loss
- Sleeping much less or more than usual
Samaritans of Singapore
24-hour chatbox function
[Care Text](https://www.sos.org.sg/ "Care Text") 
Samaritans of Singapore
24-hour hotline
 [1-767](tel:1767 "Samaritans of Singapore")
Institute of Mental Health
24-hour hotline
 [6389-2222](tel:63892222 "Institute of Mental Health")
## Services for Youths
School Counsellors
School counsellors can help students learn strategies to manage their emotions and cope with stressful situations. This enables them to make good choices for positive change and development. If you are a student, don’t be afraid to approach your teacher if you wish to get support from a school counsellor.
***
CHAT
CHAT provides confidential mental health assessments and support, tailored to young people aged 16-30. Their services are available in-person, or online via video or text.
For more information, visit [chat.mentalhealth.sg](http://chat.mentalhealth.sg/)
***
Other Mental Health Services
Mental health services are also provided by General Practitioners (GPs), Polyclinics, and Social Service Agencies such as the Youth Community Outreach Team (CREST-Youth) and the Youth Integrated Team (YIT).
Find out more about available services here:
[realspace.sg](https://mindline.sg/mental-health-service-providers/start)
Services
### Youth Community Outreach Team (CREST-Youth) for increased mental health awareness and early identification of mental health issues
CREST-Youth organises outreach events, involves parents and peers in recovery journeys, and links youths to appropriate health and social support networks.
### Youth Integrated Team (YIT) for assessment, therapy, and counselling
YIT provides assessment, therapeutic intervention, and case management to ensure youths are closely monitored while being supported. The team facilitates the formation of a supportive relationship between youths and their families, and provide holistic case management by working actively with other youth agencies, schools, and community partners.
### General Practitioners (GPs) & Polyclinics for accessible and holistic management of mental & physical health
You may also choose to visit your nearest GP or polyclinic for professional consultation, diagnosis, and treatment for mental health.
[Read more to understand about these services Read less ](https://www.healthhub.sg/programmes/mindsg/seeking-support#additional-services-for-youths)
## Services for Everyone
Mental Health Services for Everyone
Mental health services are also provided by General Practitioners (GPs), Polyclinics, and Social Service Agencies near you.
Find the service you need here.
[List of Services](https://mindline.sg/mental-health-service-providers/start)
Services
### Community Outreach Team (CREST) for Early Identification & Basic Emotional Support
CREST provides information on mental health conditions and dementia, conducts screening to identify whether you are at risk of having a mental health condition, offers emotional support to individuals and links individuals to relevant health and social care services when necessary.
### Community Intervention Team (COMIT) for Assessment, Counseling & Caregiver Support
COMIT provides assessment, counselling, therapy, and support to individuals. It also provides caregivers with access to support groups.
### General Practitioners (GPs) & Polyclinics for accessible and holistic management of Mental & Physical Health
You may also choose to visit your nearest GP or polyclinic for professional consultation, diagnosis, and treatment for mental health.
[Read more to understand about these services Read less ](https://www.healthhub.sg/programmes/mindsg/seeking-support#additional-services-for-everyone)
## Services For Working Individuals
Mental Health Services for Working Individuals
The Tripartite Advisory on Mental Well-being at Workplaces has set out recommendations to support employees' mental well-being across organisational, team and individual levels.
Learn more about the recommendations [here](https://www.mom.gov.sg/covid-19/tripartite-advisory-on-mental-well-being-at-workplaces).
## Services For National Servicemen
If you are serving NS and facing adjustment stress, you can share your concerns with trained professionals here:
Counselling Helplines
| Service | Helpline | Operating hours |
|---|---|---|
| Singapore Armed Forces (SAF) | 1800 278 0022 | 24 hours |
| Singapore Civil Defence Force (SCDF) | 1800 286 6666 | 24 hours |
| Singapore Police Force (SPF) | 1800 255 1151 | 24 hours |
## Chronic Disease Management Programme (CDMP)
The [CDMP](https://www.moh.gov.sg/managing-expenses/schemes-and-subsidies/medisave/outpatient-care/ "The CDMP covers dementia and mental health conditions such as anxiety, bipolar disorder, major depression and schizophrenia.") covers dementia and mental health conditions such as anxiety, bipolar disorder,
major depression and schizophrenia.
You can use Medisave for CDMP to help pay part of the outpatient cost.
Schemes
MediSave for Inpatient Psychiatric Episodes
Click [here](https://www.moh.gov.sg/managing-expenses/schemes-and-subsidies/medisave/inpatient-care) to learn more about how MediSave can be used for inpatient psychiatric care.
MediSave for Outpatient Mental Health Treatment
Click [here](https://www.moh.gov.sg/managing-expenses/schemes-and-subsidies/medisave/outpatient-care/) to find out how MediSave can be used for outpatient mental health treatment, specifically for conditions covered under CDMP.
MediShield Life for Inpatient Psychiatric Claims
Click [here](https://www.moh.gov.sg/managing-expenses/schemes-and-subsidies/medishield-life/medishield-life-benefits) to find out more on the MediSheld Life inpatient psychiatric claim limits.
## Community Health Assist Scheme (CHAS)
To cover some of the cost for the treatment of chronic conditions including mental health conditions (such as Bipolar Disorder, Dementia, Major Depression, Schizophrenia), all CHAS, Merdeka Generation (MG) and Pioneer Generation (PG) cardholders can receive subsidies for select conditions at their nearest CHAS GP clinic.
Visit here for more information about [CHAS](https://www.chas.sg/about-the-scheme "Visit here for more information about CHAS.") .
**In-person services**
[ CREST](https://aic.sg/CREST/ "CREST")
[ CHAT (for individuals aged 16-30)](http://chat.mentalhealth.sg/ "CHAT (for individuals aged 16-30)")
**National mindline (24-hour)**
[ 1-771](tel:1771 "Call 1-771")
[ 6669-1771](https://wa.me/6566691771 "WhatsApp 6669-1771")
**Crisis Helplines**
If you have thoughts about suicide, these helplines are available to provide you with a listening ear.
24-hour
[ Samaritans of Singapore](tel:1767 "Call 1-767")
[ Samaritans of Singapore](https://wa.me/6591511767 "WhatsApp 9151-1767")
In the event of a life-threatening medical situation, call **995** or go to the nearest A\&E.
**First Stop for Mental Health**
If you need general mental health support, these **First Stop for Mental Health** are available to help identify your mental health needs, provide brief support, and guide you to the most appropriate mental health resource.
National mindline
(24-hour)
[Ă‚ 1-771](tel:1771 "Call 1-771")
[Ă‚ 6669-1771](https://wa.me/6566691771 "WhatsApp 6669-1771")
In-person services
[ CREST](https://aic.sg/CREST "crest")
[ CHAT (for individuals aged 16-30)](http://chat.mentalhealth.sg/ "chat")
Digital
[ mindline.sg](https://www.mindline.sg/ "mindline.sg")
**Crisis Helpline**
If you have thoughts about suicide, these helplines are available to provide you with a listening ear.
24-hour
[](tel:1767 "Call 1-767")[](https://wa.me/6591511767 "WhatsApp 9151-1767")
In the event of a life-threatening medical situation, call **995** or go to the nearest A\&E.
**First Stop for Mental Health**
If you need general mental health support, these **First Stop for Mental Health** are available to help identify your mental health needs, provide brief support, and guide you to the most appropriate mental health resource.
National mindline
(24-hour)
[](tel:1771 "Call 1-771")[](https://wa.me/6566691771 "WhatsApp 6669-1771")
In-person services
[](https://aic.sg/CREST "crest")[](http://chat.mentalhealth.sg/ "chat")
Digital
[](https://www.mindline.sg/ "mindsg")
**Crisis Helplines**
If you have thoughts about suicide, these helplines are available to provide you with a listening ear.
24-hour
[ Samaritans of Singapore](tel:1767 "Call 1-767")
[ Samaritans of Singapore](https://wa.me/6591511767 "WhatsApp 9151-1767")
In the event of a life-threatening medical situation, call **995** or go to the nearest A\&E.
**First Stop for Mental Health**
If you need general mental health support, these **First Stop for Mental Health** are available to help identify your mental health needs, provide brief support, and guide you to the most appropriate mental health resource.
National mindline
(24-hour)
[Ă‚ 1-771](tel:1771 "Call 1-771")
[Ă‚ 6669-1771](https://wa.me/6566691771 "WhatsApp 6669-1771")
In-person services
[ CREST](https://aic.sg/CREST "crest")
[ CHAT (for individuals aged 16-30)](http://chat.mentalhealth.sg/ "chat")
Digital
[ mindline.sg](https://www.mindline.sg/ "mindline.sg")
**Crisis Helpline**
If you have thoughts about suicide, these helplines are available to provide you with a listening ear.
24-hour
[](tel:1767 "Call 1-767")[](https://wa.me/6591511767 "WhatsApp 9151-1767")
In the event of a life-threatening medical situation, call **995** or go to the nearest A\&E.
**First Stop for Mental Health**
If you need general mental health support, these **First Stop for Mental Health** are available to help identify your mental health needs, provide brief support, and guide you to the most appropriate mental health resource.
National mindline
(24-hour)
[](tel:1771 "Call 1-771")[](https://wa.me/6566691771 "WhatsApp 6669-1771")
In-person services
[](https://aic.sg/CREST "crest")[](http://chat.mentalhealth.sg/ "chat")
Digital
[](https://www.mindline.sg/ "mindsg")
CONTRIBUTED BY  Health Promotion Board
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| Readable Markdown | 1. /
An informative site encouraging people to seek support when feeling overwhelmed, explaining why and how to reach out, with access to mental health resources.
[](https://www.healthhub.sg/programmes/mindsg/seeking-support#helplines "Helplines")
[](https://www.healthhub.sg/programmes/mindsg/seeking-support#helplines "Helplines")
Seeking Support
## It's OKAY to reach out
With the daily demands of our lives, we may sometimes feel stressed, worried, or even sad. It is common to feel this way and we are not alone in experiencing them. When things start to feel overwhelming, it’s okay to reach out for support.
Inspired by real events, here are stories of everyday youth taking the
first step to reach out for support. Listen now.
[\<](https://www.healthhub.sg/programmes/mindsg/seeking-support#previous "Previous")
[\>](https://www.healthhub.sg/programmes/mindsg/seeking-support#next "Next")
- [Juggling school and competitions](https://www.healthhub.sg/programmes/mindsg/seeking-support#video-juggling-school-and-competitions "Juggling school and competitions")
## Understanding what it means to reach out
- [ Connecting with others](https://www.healthhub.sg/programmes/mindsg/seeking-support#connecting-with-others "Connecting with others")
- [ Seeking out tips for self-care](https://www.healthhub.sg/programmes/mindsg/seeking-support#seeking-out-tips-for-self-care "Seeking out tips for self-care")
- [ Supporting others](https://www.healthhub.sg/programmes/mindsg/seeking-support#supporting-others "Supporting others")
#### Connecting with others
Reaching out can mean connecting with someone we trust. It can be a friend, a loved one, a counsellor or even a healthcare professional. When we talk about our thoughts and feelings with someone else, we often realise we are not alone.
#### Seeking out tips for self-care
There may be times when we prefer to manage on our own. These [resources](https://www.healthhub.sg/programmes/MindSG/Seeking-Support#Seek_mental_health_resources_services "Mental health websites, mental health support services, mental health websites, mental health helplines and other mental health resources") on self-care and coping skills can help us. If we are not sure when to reach out for support, we can always do a self-check-in – read more about checking in with ourselves [here](https://www.healthhub.sg/programmes/MindSG/Seeking-Support#What_are_the_common_signs_that_we_should_be_reaching_out_for_support "Common signs we should be reaching out for help for mental health") .
#### Supporting others
We also play an important role in supporting others, such as our fellow peers. Pick up conversation [tips](https://www.healthhub.sg/programmes/MindSG/Caring-For-Others/How-To-Better-Support-Others#how-can-we-provide-support "We also play an important role in supporting others, such as our fellow peers. Pick up conversation tips that can help us support them with empathy and care.") that can help us support them with empathy and care.
## Misconceptions about reaching out
We may be hesitant to reach out for support due to some misconceptions that may be holding us back from seeking the support we need.
 
## Why is it important to reach out for support?
There are different ways we can reach out. We can read up on self-care tips, text a loved one, healthcare professional, or lend a helping hand to others.
Whatever method we choose, reaching out for support can help us in the following ways:
When we are going through a tough time, reaching out to someone, or getting new information and knowledge, can give us a different perspective or new insights.
Reaching out and talking to others can help us relieve pent-up frustrations or worries. Talking to someone we trust can help us sort out our feelings and make us feel better.
There may be times when our problems could feel too much for us to handle on our own. But we are not alone. There are many people around us who can support us.
Sometimes, we just need to reach out in order for them to know how to support us. Feeling a sense of belonging and connectedness to others during difficult times can be a great comfort.
What are the common signs that we should be reaching out for support?
When we feel that we are experiencing mood swings
When we start having negative thoughts
When we feel that we are going through changes in our behaviour
When we feel that our physical health is starting to get affected
 
## How can we reach out for support?
It can be difficult to talk about our struggles and feelings when we are feeling overwhelmed. Know that we are not alone and there is
help and support available, including confidential avenues if we need a safe space to speak to someone.
- [Before reaching out](https://www.healthhub.sg/programmes/mindsg/seeking-support#before-reaching-out "Before reaching out")
- [When reaching out](https://www.healthhub.sg/programmes/mindsg/seeking-support#when-reaching-out "When reaching out")
- [After reaching out](https://www.healthhub.sg/programmes/mindsg/seeking-support#after-reaching-out "After reaching out")
Decide who to reach out to
We could ask ourselves who we feel most comfortable to share our struggles with. This is someone we would feel most comfortable talking to.
They can be a family member, a friend, or a [healthcare professional](https://www.healthhub.sg/programmes/MindSG/Seeking-Support#mental-health-professionals-who-can-provide-support "Mental health professionals who provide support services, youth counselling, mental health helplines and more in Singapore").
If you are in NS, you can reach out to your buddy, your commanders, or to professional counsellors.
Start with something like:
“Hey, there’s something I’d like to talk with you about. It’s kind of important to me and I’m wondering if you could make some time.”
[]("Decide who to reach out to")
Consider the outcome that we want
Sometimes we may simply want a listening ear. At other times, we might need emotional support, or practical help instead. It’s okay if we don’t know, but it helps to think about what we would like to achieve.
We can try to:
Pen down what we want to share to help us direct our focus towards finding the outcome we want.
[]("Consider the outcome that we want")
Choose an appropriate place and time
Choosing an environment that we feel comfortable in can help us feel more relaxed, making it easier to open up.
We can also schedule a time so that we can have an uninterrupted conversation.
Try saying:
“I’m wondering if you have a few minutes for us to talk today.”
“Is there a good time that I could call you this evening?”
[]("Choose an appropriate place and time")
Acknowledge our feelings
We don’t have to share about every feeling we have but [observing our emotions](https://www.healthhub.sg/programmes/MindSG/Caring-For-Ourselves/Managing-Our-Emotions-Adults#importance-of-managing-emotions "We don’t have to share about every feeling we have but observing our emotions, acknowledging them, and identifying why we feel them is healthy and a good practice."), acknowledging them, and identifying why we feel them is healthy and a good practice.
If we are not ready to talk yet, we could write down what we are feeling through text or email to someone whom we feel comfortable with.
Try saying:
“I’m not feeling like my usual self.”
“I’m having thoughts that are troubling me.”
[]("Acknowledge our feelings")
Accept what we don’t know
It’s alright not to know why we feel a certain way.
Once we accept what we feel, we can be more candid with ourselves in understanding our emotions.
During the conversation, it might take us a few tries to express what we feel or need.
The first step is the hardest – commend ourselves for the effort.
We can try to:
Express what we are feeling even if we are unable to fully explain the reason why we’re feeling that way (e.g. “I feel angry, but I don’t know why.”)
[]("Accept what we don’t know")
Try to communicate our needs
Sometimes, others may not know what we need from them. It can be good to be direct about our needs, so the other person can better understand how to try and help us.
Clarify our needs by saying:
“I just need a listening ear.”
“I would like to hear your opinion or suggestion.”
“I am feeling down, I need your company.”
“Can you help me?”
[]("Try to communicate our needs")
Expect different reactions
Sometimes, the person we’re speaking to may not respond in a manner we hoped they would. They may have the best of intentions but may not know how to provide us with the comfort we need.
It’s important not to let their reaction or response discourage us.
We can try to:
Identify another person who can respond to our needs.
[]("Expect different reactions")
Be thankful to ourselves and our supporter
Opening ourselves up is a brave and strong act. Be proud that we’ve taken the first step to reach out.
After the conversation, we could also reach out to our supporters to thank them for their time and let them know how important the conversation was to us.
This gives them an opportunity to continue the dialogue with us going forward.
Try saying:
“Thank you for taking the time to speak with me the other day. It really was important for me to let you know how I was feeling.”
[]("Be thankful to ourselves and our supporter")
Don’t give up
The journey to reaching out may not always be easy.
No matter how big our problem is, don’t give up in getting the support we need, because it can get better over time.
[]("Don’t give up")
Continue to build our support system
Our support system could be made up of a close friend, a family member or a healthcare professional.
We can try to:
Stay connected to a group of people we can turn to when we need support.
[]("Continue to build our support system")
## Mental healthcare professionals who can provide support
There are different types of mental healthcare professionals we can reach out to for support.
## Counsellors
They provide counselling and help clients develop coping skills, guide them on how to access resources, and tap on support services for multifaceted issues.
If needed, they will also talk to family members or caregivers to better support the clients.
A counsellor may also plan and implement assistance programmes for their clients.
## Seek mental health resources & services
If you or someone you care for has thoughts about suicide, please reach out to Samaritans of Singapore’s 24-hour helpline at 1-767 (1-SOS) or [CareText](https://www.sos.org.sg/ "Care Text").
Alternatively, you can try the tools below to find suitable mental health resources or services for your needs.
#### [First Stop for Mental Health If you need general mental health support, these services can help identify your mental health needs, provide brief support, and guide you to the most appropriate mental health resource.](https://www.healthhub.sg/programmes/mindsg/seeking-support#panel-first-stop-touchpoints "First-Stop Touchpoints")
If you need general mental health support, these services can help identify your mental health
needs, provide brief support, and guide you to the most appropriate mental health resource.
## First Stop for Mental Health
Not sure whom to reach out to? You can approach any of these First Stop for Mental Health. They can help identify your mental health needs, provide brief support, and guide you to the most suitable services:
National mindline
(24-hour)
[](tel:1771 "Call 1-771") [](https://wa.me/6566691771 "WhatsApp 6669-1771")
In-person services
[](https://aic.sg/CREST "crest") [](http://chat.mentalhealth.sg/ "chat")
Digital
[](https://www.mindline.sg/ "mindsg")
Alternatively, you can click [here](https://mindline.sg/mental-health-service-providers/start) to explore mental health resources and services located near you. |
| Shard | 35 (laksa) |
| Root Hash | 3029134275529306235 |
| Unparsed URL | sg,healthhub!www,/programmes/mindsg/seeking-support s443 |