Mind what Matters

Singapore is ranked first in the Green Cities Index for Asia and we are now levelling up in establishing therapeutic gardens. By 2030, there will be 30 such gardens scattered across Singapore. These gardens are unique in that there will be more interaction with visitors, through physical activity corners and also therapeutic horticulture programs. Such gardens offer a variety of benefits, ranging from physical and mental health improvements to social and environmental advantages. Most research has been conducted on senior citizen groups or people with dementia and other special needs, but these gardens will welcome all and in doing so hope to bring people of all walks and stages of life together. Studies have shown that access to natural environments can significantly reduce cortisol levels, the body's primary stress hormone, and improve overall mood. Exposure to green spaces and learning new skills have also been linked to enhanced cognitive functioning, reduced symptoms of anxiety and depression, and increased physical activity which are critical for maintaining overall health. Given the concrete jungle we live in, such fresh green spaces can offer us new perspectives, respite, and a sense of renewal. The colour green psychologically represents health, and it also has a calming effect on the nervous system. Green is found to be the most relaxing colour and is reminiscent of peace, calm and quiet. Here at MwM, we are very encouraged to see that the state is starting to blend mental wellness into more aspects of daily life. Having such gardens specifically intended for mental wellbeing and inclusivity can have a ripple effect and set an example of how society views mental health. Nature is a safe, non-judgmental, and inclusive way of highlighting mental health. Therapeutic gardens are a vital part of Singapore’s urban planning, aligning with the city's focus on sustainable development as well as mental wellness.

In today’s fast-paced work culture, being busy often masquerades as being productive. Conducted by our counsellor, Clarice Ng, our recent webinar, “Slow Productivity” explored how a more mindful approach can lead to meaningful outcomes and better well-being. We began by distinguishing busy-ness from true productivity, focusing on intentional, value-driven progress. The Eisenhower Matrix was a key highlight, helping participants prioritize tasks by urgency and importance to focus on what truly matters. To maintain focus and avoid burnout, we discussed the Pomodoro Technique, which uses timed work intervals and breaks for sustainable pacing. Finally, the Acceptance and Commitment Matrix (ACT Matrix) offered a powerful framework for staying aligned with personal values while navigating challenges, enabling high performance without sacrificing balance. Attendees left inspired to embrace slow productivity, and we look forward to continuing the conversation. #SlowProductivity #WorkSmart

Our Principal Clinical Psychologist, Joel Yang, recently went on CNA’s Daily Cuts segment to share his thoughts on the prevalence of females being more likely to experience bullying than males when gaming online. Joel sheds light on the common internalised social belief that males are better than females which often starts from a very young age. Coupled with the anonymity and lack of accountability, this could lead to individuals trash-talking and throwing profanities at others while gaming online. The discussion of introducing AI moderators into games as a possible solution to the bullying that occurs in online games was also raised. Listen on for tips on how to build resilience in children so that they can overcome future issues and stressed the importance of consistent monitoring and guidance by parents. Check out the link below to hear more: https://lnkd.in/geKabfrN

Our counsellor, Clarice Ng, recently ran a A More Resilient You workshop at SG Enable. Clarice unpacked some common misconceptions of what being resilient entails and participants evaluated their current level of resilience through using the Resilience Inventory. Participants learned about the 3 different types of resilience: Natural, Adaptive, and Learned. After a demonstration by Clarice, participants got a chance to practice Learned Resilience in pairs through asking each other Coping and Scaling Questions to identify their existing Resiliency Resources. Emphasis was also placed on reframing their negative thoughts by using the AEIOU model (Alternatives, Evidence, Implication, Others’ views, Understand perspective). One participant also shared that while positive thinking may be a good way to get through challenging times, another way of displaying resilience could also be to take a step away when the situation is taking too much of a toll on ourselves.

Having facilitated courses for over a decade, we have a thorough 3-step process in each crafting. Regardless of the topic, we aim to bring clarity, creativity and curiosity to the development of the content. We wish to be clear about the objectives, target audience and desired outcomes of the course. We ensure that the participants are clear about what they will get from and reiterate this at regular intervals to ensure collaboration. Our workshops are created mindfully and we bring the experiential element into all the activities we craft. We take pride in our well paced, highly interactive, applied and productive discussions and activities. We use a variety of games, quizzes, demonstrations and role-play practices to ensure participants are continually engaged and able to think about the topics from various angles. The last thing we want is for participants to feel like they are back in the classroom being forced to cram concepts. We eschew rote learning and focus on meaningful learning which is more active, constructive and allows participants to have long-lasting understanding. We are ever curious about how different participants learn and encourage radical openness in sharing opinions. Our catch phrase is that we welcome “comments, challenges and controversy”. We seek feedback at periodic times and that has kept us ever engaged and dynamically learning to hone our craft with every course. Our goal for each course is to learn as much (or more) than we can teach.

Considering we run about one Cognitive Behavioural Therapy (CBT) course a week, this time for Social Services Institute, we pride ourselves as an expert in this form of therapy, whether in training or providing therapy. CBT is the treatment of choice for anxiety and depression, and regarded as the gold standard for many other psychological issues. In all our training, we have come to recognise that the cognitive behavioural model can aid anyone as distress comes from us making errors in reasoning. These are relatively common, even in mentally healthy people. Research shows us that everyone commits thinking errors daily and this is multiplied depending on how stressed one may be. CBT has taught us that we cannot expect life to be perfect and that it is the hiccups that we truly learn and grow from. Our mind has the tendency to take shortcuts which can lead to misunderstandings and extended consequences. The more aware we can be of this, the more able (hopefully) we are to step back and evaluate the situation in a more objective manner and potentially problem solve more effectively as well.

World Mental Health Day falls in October every year and the theme for 2024 is workplace mental health. We have had the opportunity to visit several organisations to share more on the topic and one of the champions is Continental who continues to invest in the mental wellness of their staff. We spoke about the realities of struggling with addictions and how what can innocently start as a form of self care can quickly become a slippery slope. We encouraged self awareness beyond self care and for one to know how to moderate use of such coping mechanisms, be it drinking, gaming, etc. We recognise the duality of such and wish to promote more responsibility over resistance. Many were engaged and curious about ways to aid themselves or assist their peers to curb bad habits. It was a fruitful time and we appreciated the chance to promote more understanding and support for one another. Please feel free to browse through the infographic specially curated for this talk :)

We recently had the privilege of hosting a group of Secondary 3 students from CHIJ St. Theresa's Convent for their school learning journey. 🎒 The session was kicked off with some icebreakers, including a short activity on Johari’s window, followed by interactive sharing sessions with some of our counselors and psychologists - Tiffany Ng, Joel Yang, Jitsy Lim Sharings revolved around educational and career pathways, as well as the day-to-day experience of being a therapist. It was inspiring to see these young students being interested and engaged with the world of psychology and mental health. We hope the experience broadened their horizons and allowed them to gain a bit more clarity for what they want to pursue💡 #Psychology #MentalHealth #LearningJourney #YouthEmpowerment #Education #Growth

It's wonderful to see organizations like Stephenson Harwood LLP and Virtus Law LLP (Stephenson Harwood (Singapore) Alliance) prioritizing mental wellness in the workplace. The importance of wellbeing and mindfulness is clearer than ever, and it’s great to witness such active engagement with initiatives like the sessions as such. Kudos for putting this together, a huge thank you for having us! Let’s continue the conversation around mental health and support one another in creating healthier, more mindful work environments. #WorldMentalHealthDay #WorkplaceWellness

Our recent Caring Action In Response to Emergency (CARE) workshop for Changi Airport Group was designed to equip participants with the skills and confidence to navigate critical incidents effectively. The workshop covered key areas such as identifying early warning signs of distress, understanding different types of crises, and implementing the SAFER-R model (Stabilise, Acknowledge, Facilitate Understanding, Encourage Effective Coping, Recovery and Rumour Management) to manage emergencies. Participants engaged in practical exercises, role-playing scenarios, and learned vital techniques for handling next-of-kin (NOK) communication with empathy. Emphasis was also placed on self-care strategies to manage the emotional toll of crisis work, ensuring that staff maintain resilience while prioritising the safety and well-being of NOK. This training is essential for empowering teams to handle crises with professionalism and calm.