Cognitive Distortions

What are Cognitive Distortions?

And how can we try to reduce them?


“Nobody likes me.”

 “I just failed that exam. I am such a failure in life.”

“I can’t trust anyone; everyone is going to end up hurting me.”

Credit: Just Passing Time

Do these thoughts sound familiar to you?

They are all prime examples of cognitive distortions – thought patterns that can cause you to perceive yourself, others, and the world in inaccurate and negative ways!

Cognitive distortions are habitual errors in thinking and most of us experience them from time to time. Although we develop these cognitive distortions to help cope with adverse life events, these thoughts might not be rational nor healthy for us in the long-term, as they can increase the risk for anxiety, depression, and other relationship difficulties.

Understanding Cognitive Distortions: A Comprehensive Guide

The different types of cognitive distortions

There are at least 10 different types of cognitive distortions we experience. These include:

1. All-or-nothing thinking


“If I am not a total success, I am a failure.”

Also known as “polarised” or “black-and-white” thinking, all-or-nothing thinking occurs when we habitually think in extremes, viewing a situation in only two categories instead of on a continuum.

This kind of cognitive distortion is unrealistic and often unhelpful for us because most of the time, reality exists somewhere between the two extremes.

2. Catastrophizing

“I stuttered so much during the job interview, I must surely be rejected. I will never be able to get a job.”

Also called “fortune-telling”, catastrophizing involves assuming the worst when faced with uncertainties, predicting the future negatively without considering other, more likely outcomes. When we catastrophize, ordinary worries can quickly escalate.

While it is easy to dismiss catastrophizing as an over-reaction, people who have developed this cognitive distortion may have experienced repeated adverse life events, such as childhood trauma, so regularly that they have learnt to fear the worst in many situations as a coping strategy.

3. Disqualifying or discounting the positive

“I might have scored well on that exam, but that does not mean I am competent; I just got lucky.”

A negative bias in thinking, you unreasonably tell yourself that your positive experiences, achievements, or qualities do not count, explaining them away as a fluke or abnormality. When we do this often and believe that we have no control over our circumstances, this thinking can diminish our motivation and cultivate a sense of “learned helplessness”.

4. Emotional Reasoning

“I feel like a failure, therefore I must be a failure, otherwise why would I feel this way?”

Emotional reasoning is the false belief that your emotions are the truth, and they are an accurate depiction of reality, whilst ignoring or dismissing evidence that suggests the contrary. Although it is important to listen to, validate and express your emotions, it is equally crucial to judge reality based on factual evidence! This is a common cognitive distortion even amongst people without anxiety or depression.

5. Labeling

“Since she arrived late, she must be a lazy and irresponsible person.”

You put a fixed, global label on yourself or others without considering that the evidence might more reasonably lead to a less negative conclusion. This often happens when you judge and then define yourself or others based on an isolated event. The labels assigned are usually negative and extreme.

Assigning labels to others can impact how you interact with them. This, in turn, could create friction in your relationships. When you assign those labels to yourself, it can also hurt your self-esteem and confidence, leading you to feel insecure and anxious.

6. Magnification / Minimization

“Getting a mediocre evaluation just proves how inadequate I am.” -- Magnification

“Getting high marks doesn’t mean I’m smart.” -- Minimization

Have you heard the popular phrase, “Don’t make a mountain out of a molehill?” Well, there is a reason why many often do that! When you evaluate yourself, another person, or a situation, you might unreasonably magnify the negative and/or minimize the positive.

7. Mental Filter

Is the glass of water half full or half empty?

“Because I got one low rating on my evaluation [which also contained several high ratings], it means I’m not performing good enough.”

Mental filter is also known as selective abstraction when you dwell excessively on one negative detail instead of seeing the whole picture. Even if there are more positive aspects than negative in a situation or person, you focus on the negatives exclusively. Interpreting circumstances using a negative mental filter is not only inaccurate, but it can also worsen anxiety and depression symptoms. There is research that having a negative perspective of yourself and your future can cause feelings of hopelessness. These thoughts can become extreme enough to even trigger suicidal thoughts.

8. Mind Reading

“What a grim expression he has! I must have done something bad to offend him! This must be why he seemed so distant from me nowadays.”

Also known as “jumping to conclusions”, mind reading involves you believing that you know what others are thinking or feeling, while failing to consider other evidence or more likely possibilities. Then, you react to your assumption. This thinking error is often in response to a persistent thought or concern of yours.

9. Overgeneralization

“Because I felt so uncomfortable and awkward during the meeting, I don’t have what it takes to make friends. Oh no, I am destined to be alone!”

When we overgeneralize, we tend to make a negative conclusion about one event and then incorrectly apply that conclusion across other different situations in the future. Overgeneralisation is associated with Post-Traumatic Stress Disorder (PTSD) and other anxiety disorders.

10. Personalisation

“My parents are fighting again. It’s all my fault.”

One of the most common thinking errors is taking things personally when they are not connected to or caused by you at all. You might be engaging in personalisation when you blame yourself for negative circumstances that are not your fault or are beyond your control. Another instance is when you incorrectly believe you have been intentionally excluded or targeted, without considering more plausible explanations for others’ behaviours. This distortion is associated with heightened anxiety and depression.

11. “Should” and “Must” statements

“It’s unacceptable that I was late – I should always be on time.”

These imperatives are subjective ironclad rules you set for yourself and others without considering the specifics of a circumstance. You have a precise, fixed idea of how you or others should or must behave with no exceptions, and you overestimate how bad it is that these expectations are not met. Yet when circumstances change, and things do not happen the way you want them to – they really depend on many factors – you feel extremely disappointed, angry, or upset.

12. Tunnel Vision

“My life sucks. I have the worst life.”

Just like being in a dark, isolated tunnel, you only see the negative aspects of a situation when you have tunnel vision.

How to reduce cognitive distortions: A guide


Remember that it’s often not the events but your thoughts that upset you in many instances. You might not be able to change the events, but you can work on redirecting your thoughts!

What do you see these thinking errors as having in common? Does it strike you that a common thread among these distorted automatic thoughts is the failure to take in all known information and to explore realistic outcomes based on evidence? 

The good news is that cognitive distortions can be corrected over time. Here are some steps you can take if you want to change thought patterns that may not be helpful.

Steps to Identify and Challenge Distorted Thoughts

Ψ Identify the distorted thought: the first step to change

  • When you notice your self-talk is causing you anxiety or worsening your mood, you can practise mindfulness and recognise what kind of cognitive distortion is taking place.

Ψ Conduct a reality check

  • Ask yourself if your thoughts are really accurate and check if there is any existing evidence that supports or contradicts it.

Ψ Reframing the situation

  • Look for alternative explanations, objective evidence, and shades of grey to broaden your interpretations.

  • It might also be helpful to create a thought record by writing down your original thought, followed by three or four alternative explanations based on the evidence available to challenge the cognitive distortions.

  • Example: Instead of thinking “I have a miserable life since all my plans are ruined”, try reframing your thoughts to “It’s okay; it’s just a bad day, not a bad life. Plans change and I can adapt.”

Ψ Putting things in perspective

  • Even if your negative thoughts about yourself, others or the situation are accurate, ask yourself if it will still be important in the grand scheme of things, and whether it will matter a week or month from now. Chances are, they most likely won’t.

Ψ Perform a cost-benefit analysis of your thoughts

  • Behaviours are often reinforced and repeated when they are perceived to be beneficial in some way.

  • If you find yourself often engaging in cognitive distortions, you might find it helpful to analyse how your thinking patterns have helped you cope in the past. Do they invoke a sense of control in situations where you feel helpless? Or do they allow you to avoid taking responsibility or necessary risks?

  • You can also identify the potential costs are of engaging in cognitive distortions. Weighing the pros and cons of your distorted thinking might motivate you to replace them with more balanced, positive thoughts.

Ψ The role of Cognitive Behavioural Therapy (CBT)

  • What is CBT? CBT is an evidence-based psychotherapy where people learn to identify, challenge and change unhealthy thinking patterns. If you need additional guidance in identifying and altering cognitive distortions, then you may find CBT helpful.

  • CBT usually focuses on specific goals. It generally takes place for a predetermined number of sessions and may take a few weeks to a few months to see results.

  • You may consider looking for a therapist who is properly certified and trained in CBT, and ideally has experience addressing your type of thinking pattern or issue.

In summary, cognitive distortions are negative thinking patterns that impact how you see yourself and others. When our thoughts are distorted, our emotions are, too. By becoming aware and redirecting these negative thoughts, you can significantly improve your mood and quality of life.

Reach out to a mental health professional if you need additional help!

Self-Love

What is self-love?

How do we achieve self-love?

Self-love, or even love itself, is hard to define. There is no universal definition, and we probably define and experience self-love differently. How you achieve self-love is also unique! One way to understand self-love is from a psychological standpoint, where self-love refers to an authentic appreciation for yourself.

Self-love vs. Narcissism: What is the Difference?

We generally associate narcissism with a significant level of perceived self-appreciation. While narcissistic tendencies are typically observed during interpersonal interactions, practising self-love can be a private and internal process that is unobservable to others. The primary goal with self-love is to develop a positive self-concept. Whereas with narcissism, the goal might be to gain external admiration or regard. Another defining feature of narcissism is the perceived lack of awareness or care for others’ thoughts and feelings. Comparatively, a person who is self-loving can still be caring and compassionate. 

How to Avoid Narcissism While Practicing Self-Love: The Mediating Role of Humilty, Kindness and Forgiveness

To avoid becoming narcissistic, routinely remind yourself of personal core values like humility, kindness, or forgiveness. Additionally, keep in mind the type of person you aspire to be and aim to mould yourself into that person. Your values will help prevent any grandiosity or inflated self-esteem. 

You might not be aware of it, but you may already be practising some acts of self-love. These acts demonstrate a sincere appreciation or recognition for yourself or something you did. For example, patting yourself on the back when setting boundaries, forgiving yourself when you fail to accomplish a task or even just challenging thoughts of self-doubt.

Is self-love really necessary? When do I need to start incorporating self-love practices in my routine?

There are certain times in life when practising self-love could be an important coping strategy for your mental well-being. This is particularly so when your inner critic is being overly harsh, in need of a mood booster, or if you are struggling with your self-esteem. When your internal dialogue is critical and negative, practising some self-love could help lift your spirits.

Psychological tips on increasing self-love:

Ψ Identify unhelpful self-judgment

Unhelpful habits refer to excessive, unsustainable or even counterintuitive patterns of thought or behaviour. Some criticism is commonly believed to be motivation to work harder or do better, but it is imperative to stop yourself from going too far. Excessive or disproportionate criticism and self-judgement can pave the way to unhealthy cognitive distortions, or even lead to self-loathing.

The first step towards self-love is to recognise when you are being too self-critical. When you call yourself a failure, belittle yourself or beat yourself up over mistakes, catch yourself in these moments and just pause. Are you being too harsh on yourself? If your friend behaved similarly, would you feel the same way about them as you do about yourself now? Are you catastrophizing? Is the criticism an honest representation of who you are? These are some questions to ask yourself to combat self-judgment.

Ψ Mindfulness to foster self-love

Another alternative to hitting pause on self-criticism would be mindfulness. Practising mindfulness regularly could potentially change unforgiving internal dialogue to be more nonjudgmental and curious. Mindfulness teaches you to be more fully present at any given moment. It guides you in approaching your internal or external experiences with curiosity and openness. You learn to just notice, rather than react. For some guided mindfulness practices curated by our own psychologists, click here. 

Ψ Cultivating self-compassion for greater self-love

Can you truly love yourself without some self-compassion? The point here is not to debate which is more vital, but rather to emphasise the connection betwee self-compassion and self-love. When you are kind to yourself, you let go of shortcomings. You may not be truly appreciative, but you learn to accept and forgive failures rather than holding grudges with yourself. This is a step closer to growing appreciation for yourself, even if you cannot see it yet. Some common self-compassion practices to boost self-love include loving kindness practices, curated mantras with self-affirmations, guided meditation exercises and keeping a self-compassion journal.
 

Ψ Discovering your core values to enhance self-love

Learning more about yourself and the personal values that you cherish can increase some self-appreciation, especially when you behave or make decisions in line with your values. There are surveys online like the values in action (VIA) survey which can aid you in identifying your core values. Hence, discovering your core values can help to enhance self-appreciation.

Another way of learning your strengths or core values is to just ask your loved ones. Those who are closest to you may understand you more than you think, and you may discover sides of yourself you never knew existed.

Combating negative self-talk for better wellbeing

Knowing how to love ourselves and be appreciative can be hard, especially in competitive environments that constantly compare us to others. Overtime, we may have learnt to internalise words of those around us, even when they do not necessarily have our best interests at heart. To combat this, forming a healthy internal dialogue and relationship with ourselves is essential to support our well-being. Hopefully, the tips above would guide you and eventually lead you to develop some genuine self-love.

Self-forgiveness

We are human, after all


The Importance of Self-Forgiveness for Mental Well-Being

Have you ever felt guilty about something you have done in the past? You may have offended someone or hurt their feelings, made bad decisions that harmed others, or did something you knew was wrong.

Oftentimes, when we feel guilty, we may end up engaging in self-defeating behaviors, such as believing we are not worthy of love or trust, lowered self esteem or in some cases even develop affective disorders. Ruminating on feelings of guilt, anger and shame can have negative consequences on one’s mental and physical health.

Understanding why guilt and shame affect us

Feelings of guilt, anger, and shame can be very intense, which causes the nervous system to be on high alert, pumping high levels of adrenaline into our body. Sustained surges of adrenaline over an extend period of time can lead to psychological disorders such as anxiety or depression. It may also manifest in physical symptoms, such as panic attacks, chest pains, headaches, muscle tension, stomach or digestive problems.

In order to manage these negative feelings, self-forgiveness is crucial to maintaining our psychological and physical well being. But first…

What is self-forgiveness?

Self-forgiveness a positive attitudinal shift in feelings, actions and beliefs about self, following a self-perceived wrongdoing committed by the self.

However, forgiveness is not a straightforward or easy task, so what are some steps we could take?


Steps to Manage Negative Feelings Through Self-Forgiveness

Ψ Accepting Responsibility: The First Step to Self-Forgiveness


The first step is accepting responsibility. If you find yourself making excuses, rationalising or justifying your behaviour in order to make them seem more acceptable, it may be time to accept responsibility. This may include taking responsibility for the hurt you may have caused others, or actions you may have taken that you regret.

Accepting responsibility is not the same as forgetting or moving on as if nothing happened, neither is it the same as punishing yourself for your bad decisions and wallowing in shame. Accepting responsibility is about accepting what happened and showing compassion to yourself. Self-compassion means treating your self-worth as unconditional, that is giving yourself the love, care and concern you need whenever you’re going through a tough time.

It is important to understand that we are not perfect, and to be tolerant of our shortcomings because we are all human.

Ψ Understanding Guilt


Guilt is important and normal. Feeling bad about something bad we did is natural and can even helpful at times. For instance, guilt serves as motivation for us to do better next time. However, shame, which involves negative feelings about self such as feelings of worthlessness, is often associated with defensive strategies such as avoidance, denial or even physical violence. Shame may cause you to feel like you’re a bad person at the core, undermining your efforts to self-improvement or self-forgiveness. Shame-based thinking is a core belief that colors our world-view, and perpetuates self-defeating thoughts. One way we can break free from this negative pattern is by challenging your shame-based thoughts.

Some questions you can ask yourself are:

  • How do I know it’s true?

  • What proof do I have that supports this claim?

  • What experiences do I have that show that this belief is not completely true all the time?

  • Is this thought helpful or hurtful?

Guilt, on the other hand, may help us realise that our actions were bad, but that doesn’t make you a bad person. Therefore expressing remorse is an important step in making amends.




Ψ Restoring Trust: Actions to Move Past Guilt

One way to move past your guilt is by taking actions to restore the trust lost. This is not only important when it comes to forgiveness to others, but also to yourself. Making amends to the self is about taking concrete actions to right the wrong (whether it be to others or yourself). One way we could do that is by apologizing to the party we have hurt. For an apology to be sincere, it has to:

  1. Acknowledge the hurt caused

  2. Admit that your actions were wrong

  3. Explain why you regret it

  4. Describe what you would have done differently in the future so that it does not happen again


Navigating the Journey of Self-Forgiveness

It is important to be able to recognise when you should take responsibility, versus when things are beyond your control. We should be mindful to not over attribute blame on ourselves in situations we have no control of, especially in cases of abuse, trauma or loss. Lastly, if you find yourself struggling to forgive yourself, individual counseling may help.

Remember: Bad Actions Don’t Make You a Bad Person

it merely means that you made some bad choices.

Self-forgiveness does not have a one size fits all approach, and is different for everyone.

Self-forgiveness is not easy and we may slip up at times. And that’s okay, that’s normal. Try not to beat yourself up about it. Progress is not linear nor will everything go smoothly during the first try – so try again.  So have empathy for yourself, and work towards being a better person one step at a time!

How to Cope with Guilt about Breaking Up

It is okay to feel.

The Emotional Complexity of Initiating a Breakup

It is commonly misunderstood that people who initiate a breakup will cope better than the person they break it off with. This is not always true. Initiators can experience complex emotions such as guilt on top of sadness upon the breakup. Experiencing guilt for initiating a breakup is common, even if the relationship ended off in amicable terms.

If you have just initiated or are thinking of initiating a breakup and are experiencing guilt, know that it is okay to feel. It is normal to feel this way after a relationship ends. Your emotions are valid but that does not mean that you did anything wrong, or that you deserve to feel this way. While guilt is an empathetic response and a feeling of being responsible for the effects of your actions on them, it can cause a lot of distress.

Here are some ways to cope with guilt about a breakup: “S.E.L.F-C.A.R.E”

S - Seek social support and help (to manage breakup guilt)


Express or disclose your feelings of guilt to a close family member or friend who you trust. Do not be afraid to let them know how they can best support you. It is okay to turn to others for support as you lose your main pillar of support. Be comfortable initiating outings with your close friends and surround yourself with people who care for you.

Going for therapy can help you cope with difficult emotions and address the guilt in a helpful and adaptive manner. If you would like to share and process your emotions with someone, you may consider speaking to our clinical psychologists, like Dr Annabelle and Stephanie, who have extensive experience with providing guidance on relationship difficulties, emotional dysregulation, and equipping clients with the coping skills needed to get through this difficult time. You do not have to go through this alone.

E - Engage in self-reflection (to understand your feelings of guilt)


Reflect on the reasons for your feelings of guilt. Are you feeling guilty about hurting your ex-partner or are you feeling guilty for not trying harder for the relationship? Or perhaps you are feeling guilty because of how your family and friends react to your breakup? Everyone has their own unique reasons and it is always beneficial to be aware of the reasons behind your emotions so that you can take active steps to understand the validity of these reasons.

There may also be times where you do not know you are feeling a certain way after a breakup. When that happens, take the time you need to figure this out yourself, with your loved ones or a clinical psychologist.

L - Look at your relationship objectively to overcome guilt


Guilt can cause you to second guess your decision on ending the relationship and forget about all the negative experiences or the reasons for the breakup. Remind yourself of your intention to leave the relationship.

Grab a piece of paper and pen, and list out the reasons. Refer to them as many times as you need. This can also serve to remind you that building and sustaining a healthy relationship is a shared responsibility; it is not one person’s sole responsibility that the relationship has come to an end.

F - Focus on putting your own needs first


Hurting isn’t a competition. It may be painful for your partner to experience losing you now, but his or her pain is not more important than yours. It is okay to put your own needs first and that does not make you a selfish person. If being in your current relationship is painful or does not serve your needs, you have every right to let it go.

C - Come to realise what breaking up is not

“The only thing worse than breaking up is not breaking up when you know you are supposed to.” - Adonis Lenzy

Breaking up is not a wrong thing to do. It is not disregarding your ex-partner’s feelings. It is not ruining your ex-partner’s life. Ending a relationship does not make you a horrible person.

A - Acknowledge that you are being honest when you end the relationship


You owe your partner honesty and respect; not unwavering commitment when you know you no longer can or will not. It takes a lot of courage to be honest about your feelings in a relationship. It is not an easy decision to make, even if it is the right thing to do. Acknowledge that this is the right thing to do, and this hard decision is the best for both of you, including your partner, in the long term. 

R - Release your responsibility to your ex-partner


When the relationship has ended, release your responsibility to them and focus on healing yourself. You are no longer his or her partner and thus, you are no longer liable for their care, and neither are they.

Ψ Recognize what you can control and what you cannot. What is within your control is your honesty and respect towards your ex-partner. How they respond and take care of themselves emotionally are, unfortunately, out of your control.

Ψ Establish healthy boundaries with your ex-partner. If your ex-partner is causing you distress about the breakup, even unintentionally, maintaining some physical and emotional distance may be necessary. Do not feel obligated to respond when your ex-partner reaches out to you. This is not easy, especially if he or she seems vulnerable or expresses feelings that mirror your own. Remind yourself that you both need time and space to work through those difficult emotions.

E - Engage in self-compassion during and after a breakup


Be kind to yourself.

Ψ Imagine a close friend experiencing the same thing as you, what would you say to that friend? Try using the same words for yourself. Write a letter to yourself.

Ψ Remember that your thoughts are not always accurate reflections of reality.  Notice your critic and remind yourself of the positive effects of ending the relationship.

Ψ Reframe negative self-talk. Changing negative thoughts to positive thoughts can be quite a jump, you can try working towards neutrality first by lowering the intensity of your language. For example, changing “I can’t stand this” to “this is challenging”, “I am an extremely horrible person” to “I am having a thought that I am a horrible person”.

Ψ Practice self-forgiveness. This can be done by expressing remorse and regret instead of shame, viewing the breakup as a learning experience and accepting yourself as an imperfect being, just like the rest of us.

Breakups are never easy, but when you’re dealing with feelings of guilt on top of heartbreak, moving on can feel impossible. If you’re struggling with breakup guilt, acknowledge your feelings, engage in self-reflection, and be kind to yourself — these are all important steps in overcoming guilt and moving on with your life.

Burnout: The Secret Ingredient

Why Some People Get Burnt Out While Others Don’t

Do you dread going to work and feel exhausted by it?
Do you think that you are unable to perform at work?
Have you become more cynical or critical at work? 

If your answer to any of these questions is a “yes”, you might be experiencing burnout. These are the three dimensions characterizing burnout in an occupational context.

Burnout is not a psychological disorder, but an occupational phenomenon that negatively affects a person emotionally, physically, and mentally due to chronic workplace stress that has not been successfully managed.

Burnout affects 37% of Singaporeans in the working world. People working in high-intensity and emotionally taxing jobs, such as healthcare and law, are more susceptible to experiencing burnout. So what causes burnout to occur? 

Factors that can lead to burnout:

  • Work-life imbalance  

  • Perceived lack of control in job-related decisions 

  • Dysfunctional workplace dynamic  

  • Lack of social support from family and friends 

  • Unrealistic expectations from higher-ups 

  • Lack of recognition for work done 

  • Long working hours  

“I’m burnt out, so what? So is everyone else right?”

Job burnout has significant consequences on both our physical and mental health, e.g. increased vulnerability to illnesses, alcohol or substance misuse, insomnia, and depressive symptoms. Professional consequences such as job satisfaction and absenteeism may arise as well. These consequences have detrimental impacts on our lives and it ought to be taken seriously. Burnout is unlikely to resolve by itself and will only worsen if it is not addressed. It can last from weeks to even years! Therefore, we should take active steps to prevent burnout or address burnout as soon as possible and seek help whenever needed.

Everyone experiences stress at various points in our lives and we know that stress often leads to burnout. If that’s the case, why doesn’t everyone experience burnout? Why do some people get burnt out while others do not?

The secret ingredient is emotional intelligence (EI).


Emotional intelligence is the ability to control the emotions of oneself and others, to distinguish them from each other, and to apply this information to guide one’s own thinking and action. Research has shown that people with high EI tend to better cope with stress and achieve individual success, thereby preventing burnouts, while people with low EI are more likely to experience burnouts.

Understanding Burnout: The Role of Emotional Intelligence and How it Helps Prevent Burnout

1. The ability to accurately perceive, assess, and express emotions 

Being self-aware of your emotions helps in understanding the sources of your feelings, attitudes, and rationales, as well as their effect on others. This will enhance your ability to seek different responses and avoid pent-up negative emotions that would lead to burnouts.  

2. Using emotions to enhance cognitive processes

Changing our perspective of a situation can help relieve stress as we see a troubling issue as just a problem to solve. Directing our negative emotions such as anxiety and frustration into problem-solving mode rather than allowing the situation to affect us during and after work will prevent us from feeling stressed up constantly. The ability to think before you act in an emotional event would allow you to find suitable solutions more quickly and apply emotional resources reasonably, thus minimizing the possibility of failure. 

3. The power of empathy 

Empathy enables us to recognize, understand, and care about others and their emotional reactions. As we experience the world through others’ perspectives, we enhance our ability to gain trust and influence others. This means that we are likely to find the help we need when our stress level gets out of hand.

4. Regulating emotions to manage stress and preven burnout.

Adjusting our perception of the work environment and the emotional stimuli from the environment enable us to remain calm, control impulses, and behave appropriately under stress. This prevents us from acting rashly or making any impulse decisions. Some people can even regulate the intensity and duration of certain emotional experiences to accomplish what they want to achieve.

“Well, I understand that emotional intelligence is important, but what should I do to cope with burnout? What can I do to manage my emotions?”

Fret not, we’ve got some advicefor you!

Practical Tips to Manage Stress and Avoid Burnout:

Ψ Be kind to yourself: reducing self-imposed pressure

We often put immense pressure on ourselves to do better at work or to seem productive at all times, especially for those who have high expectations of themselves. Many times we overthink or become anxious for situations that have yet to come or might not even happen at all. We understand that sometimes we can't help but place high levels of stress on ourselves, especially in a society that places a great emphasis on performance and to always be prepared. However, it is equally important to treat yourself kindly. We should strive to strike a balance between performance and our well-being. Performance is important, but without you, there can be no performance. We should celebrate our small victories and milestones, not be afraid to take breaks whenever necessary and practice mindfulness when we catch ourselves overthinking or being anxious, as we continue to work hard through our journey. 

Ψ Embracing mindfulness to combat burnout

Engaging in mindfulness practices is proven to reduce anxiety and relieve stress, and is increasingly used to reduce the risk of burnouts. Here is an example of a mindfulness activity that you can practice for a few minutes each day: To stay focused on your breath flow, and be fully aware of your senses and feelings at the moment. This can be hard at first, but practice makes perfect! This practice would allow us to face situations with an open mind and remain calm, fully aware of our thoughts and emotions so as to act rationally and come up with suitable solutions.

Ψ Know your limits, managing workload effectively

It is important to know how much workload you can take on just like knowing how much you can eat in a meal. You can get indigestion if you eat too much and similarly, you will suffer consequences when you overestimate your abilities. Discuss with your supervisor to reach a compromisation of work to be done and expectations to be met, or seek help if the demands are beyond your capabilities. Set goals and to-do lists based on the urgency and important matrix to avoid being overwhelmed with work all the time.  

Ψ Change your perspective of the situation

Do you perceive the situation to negatively impact the things that you value? Or do you see it as just another problem to solve at work? Reevaluating your perspective to determine whether you are feeling distress or eustress can greatly influence your stress level. An issue that causes you to be stressed out at work can be seen as a challenge to improve yourself that should not bother you after work. 

Ψ Seek social support to overcome burnout

Don’t hesitate to ask for help when you need it! Reach out to any of your family members, friends, or co-workers whenever you feel overwhelmed. The support you can get from them might just be what you need to pull through. If your company provides an employee assistance program, don’t be afraid to take advantage of such services. You may also wish to seek professional help with one of our clinical psychologists to help cope with your burnouts or any other issues you have affecting your mental health!

You are not alone. Annabelle Psychology is home to Care for Yourself™ - an employer-funded Employee Assistance Program. This program provides employees and managers with access to counselling and psychological services based in Singapore to help them manage personal and work-based issues. For more information, click here.

How to Practice Active Listening

How to Be A Good Listener

Are you really listening to someone?

Have your loved ones felt worse after sharing their experience with you? Or have you felt misunderstood and not heard by your loved ones after confiding in them?

These are common encounters and it is frustrating to not be able to help our loved ones feel better. So how can we prevent such situations and improve on our understanding of others? The answer is to practice active listening! 

What is active listening?

Active listening is a technique of listening and responding that encourages in-depth comprehension and enhances mutual understanding. It emphasizes the importance of both nonverbal and verbal behaviours, unconditional acceptance, and unbiased reflection of the speaker’s feelings and experiences.

Active listening is commonly used in situations such as during counselling, training, getting feedbacks, and solving disputes. It is also an important part of effective communication and building trusting relationships! 

The powerful benefits of being an active listener

1. Build trust and stronger bonds through active listening 

Knowing that they will not be judged or interrupted when sharing, people will feel safe and comfortable to confide in you. This is very important when it comes to building trust and relationships. And when you engage in more conversations and sharing with others, you will get to know the speaker more and form a stronger and closer bond together! 

2. How active listening resolves miscommunication issues  

Any miscomprehension of information can be corrected and processed to prevent further misunderstanding. When we ask questions, we are gathering the information we need to solve any communication problems. We will get to clarify the intentions and true feelings of others, which may have come across to us differently.   

3. The role of active listening in capturing and retaining key information 

Research has shown that we can remember conversations better when we are actively contributing to the conversation. Active learning allows us to listen and participate in the conversation such that we won’t miss out on important information and can remember them better.    

4. Emotional benefits of active listening 

Active listening creates a sense of emotional awareness that helps the speakers feel better as the listeners acknowledge their feelings. The neutral setting and non-judgemental environment also help the speakers to keep calm and not get defensive. This also prevents them from bottling up their emotions, which will only make them feel worse and result in more problems in the future.

Now that we know the importance and impact of active listening in our day-to-day interactions, it’s time to learn about the skills involved! 

Mastering active listening skills to become a better listener, for better communication 

Ψ Be Present In The Conversation 

  • Face the speaker with an open posture (e.g. arms and legs uncrossed) to show your interest in the conversation and that you are giving your full attention. 

  • Maintain eye contact to show respect to the speaker and that you are actively listening.  

  • Give small nods or a simple verbal comment (e.g. uh-huh/mm hmm) to encourage the speaker to continue sharing without being interruptive.  

  • Avoid turning your attention to surrounding factors and put aside distracting thoughts! 
     

Ψ Do not interrupt when the speaker is sharing 

  • Allow the speaker to finish talking before asking questions or responding. 

  • Do not prepare to counter with a rebuttal — we are not here to put down anyone or make counterarguments to determine who is right or wrong!  

  • Have a short wait time after the speaker spoke as it will sometimes prompt him/her to add on more details that he/she is reluctant or hesitate to share previously  

Ψ Be observant during conversations  

  • Observe the speaker’s body language — is he/she showing signs of nervousness or anxiety despite saying he/she is fine?   

  • Notice the tone of his/her voice.  

  • Listen between the lines — what does the speaker want, how does he/she truly feel? 

Ψ Clarifying questions 

  • Does the speaker want solutions or advice from us or simply just want us to empathize with him/her? 

  • This allows better understanding as our personal filters, assumptions, judgments, and beliefs can distort what we hear and understand.  

  • E.g. “I don’t understand what you meant by…”, “What do you mean when you said...”, “Would you prefer if I suggest solutions or just be a listening ear?”
     

Ψ Rephrase or summarise what you heard 

  • This will help you process and reflect on what you heard. 

  • The speaker can correct you if there is any misinterpretation. 

  • The speaker will feel heard and understood by you. 

  • E.g. “Am I right to say that...”, “….is that what you mean?”, “Sounds like you are saying...” 




Fun fact: Did you know that our short-term memory can only hold information for up to 30 seconds?

Therefore, we need to actively listen to one another to make sure there is no miscommunication and we can bring our message across accurately. It is also important to treat others in a way that you think they would appreciate or you would want them to treat you. It takes time and conscious effort to become a better listener, but with practice and love for your loved ones, you will definitely master active listening quickly! 

You may also wish to seek professional help with one of our experienced clinical psychologists together with your loved ones to have an in-depth discussion on how to improve your communication skills and forge stronger relationships! 

Setting Healthy Boundaries

Understanding Healthy Boundaries: What Are They and Why Are They Important?

Boundaries set intangible and tangible limits to life. Boundaries are essential yet often difficult to establish.  

“I don’t want conflicts, it’s just easier this way.” 

“Sigh, my boss asked me to OT out of nowhere, I already had plans, I wished he told me sooner.” 

“I only gave in to him (intimate partner) because I’m afraid he would think that I don’t love him otherwise.” 

Do these statements sound familiar?

Many times, we struggle to set boundaries in our daily lives in fear that it will cause unnecessary conflicts or it will make us look bad. As a result, we may face inconveniences; be it doing things out of our way or getting bullied into doing things we may not be 100% comfortable with.

This is fortunately very common and you’re not alone for the sole reason that we, humans, are social creatures. We place great value in the relationships around us, and sometimes in the process, may forgo ourselves and our own needs.

However, setting healthy boundaries are essential for our mental and physical health, because your needs matter too! Here are some steps to kickstart creating healthy boundaries in your life:

The Art of Enforcing Boundaries: Tips for Establishing and Maintaining Healthy Limits

1. Take a step back and think about what matters most to you 

Some questions to get the ball rolling: 

  1. What is important to you?  

  2. What are your values?  

  3. What are some things that make you uncomfortable?

  4. What are some things you have difficulty asking for?  

This helps you organize your thoughts and understand what you feel strongly for, what your values are, and what your priorities are. Doing so allows you to gain a clearer idea on what boundaries you would like to put in place.  

2. Be clear and precise when stating what matters to you 

You want to be heard and understood with clarity. Allowing others to first understand your boundaries will reduce misunderstandings, and stop the vicious cycle of constantly feeling like your boundaries are being violated. 

Here’s an example:

You may have a personal boundary of not wanting others to invade your personal space. When you fail to let this boundary be known, and get upset or angry when your personal space is being violated, others may misunderstand this as you being upset further violated your personal space with the intention to comfort you. This could result in you feeling more uncomfortable as your personal space is being violated. This can be avoided with the communication of your boundary. 

You may want to attempt this with those you’re most comfortable with, such as your partner, family members, or close friends. 

An example of being clear and precise when delivering your boundaries to others:  

 
 

3. Be assertive when stating your boundaries and follow through with the consequences you’ve stated should the boundary be violated 

Avoid engaging in the subsequent feelings of guilt or shame of that boundary, you may waiver in that situation. Not following through with the consequences you’ve stated will reduce the respect one has for the boundary you’ve stated. 

An example of delivering your boundaries assertively:  

 
 

In this case, if individual still proceeds with vulgarities, leave the conversation instead of continuing to engage in the conversation.

4. Don’t be sorry or afraid when asking for help, even with the possibility of rejection  

We tend to subconsciously start off a sentence with “I’m sorry but…” when asking for help. It is completely normal to ask for help, so be confident about it. Your needs are as important as other people’s needs. Asking for help does not mean you are incompetent, but rather, a task could simply require additional clarification or it could be out of your area of expertise - this happens to even the best of us.

However, there are times where help may not readily come your way when you need them. Respectfully accept the “no” just like how you would like your “no” to be respectfully accepted and find someone else who can help you.

5. Don’t be afraid to say “no” 

This may be difficult for some in fear of “looking bad” or “being viewed as lazy or not a team player”. However, as much it is important to help others, it should not be done at the expense of yourself. This is in not suggesting that you be selfish or self-centered, but to respect the boundaries of your personal time, personal capabilities, and what may be out of your control.   

Saying “no” can be done assertively yet respectfully.  

Examples of ways you can say “no” assertively yet respectfully:  

 
 

6. Be in charge of your own needs  

This will require you to understand what matters most to you. You know yourself best, including your needs. Avoid depending on others to meet your needs or to tell you what is best for you. Setting boundaries based on your own needs is in no way being selfish, but a form of self-love and self-care. Be fair to yourself and be mindful about putting yourself in avoidable situations that may end up being undesirable.   

Establishing clear healthy boundaries may be uncomfortable for some, but remember that your needs matter too. Start off with those closest to you to build your confidence! 

Instagram Therapy

Is it Therapy?

Is Instagram therapy enough?

It is important to first clarify is that “Instagram therapy” is not a form of psychotherapy. In fact, it is not “therapy” at all!

What is Psychotherapy?

Psychotherapy requires committed engagement with trained psychologists who utilise evidence-based techniques and approaches to investigate a mental health concern and work with the client collaboratively to reduce or minimise the impairment or impact of the mental health concern. Therapy must be specific and customised as no two persons are completely alike; we each have unique life experiences and circumstances.

Psychotherapy vs. Instagram Therapy

This means that the content or engagement published on Instagram or Facebook should not be regarded as therapy. At best, such content should be regarded as a type of psychoeducational content.

And as with all other kinds of purported educational content, we must think about how the content is delivered and whether they are credible or helpful.

According to the internet, there are roughly 1 billion users on Instagram, 1.2 billion users on Tik Tok, and 2.9 billion users on Facebook. Social media has become a ubiquitous medium for content consumption that can be harnessed for a good cause.

But not everything you read might be applicable or useful, or worse, true.

Navigating Instagram Therapy: Differentiating Psychoeducation from Professional Help

Many users of social media use these platforms to follow or create interesting content, advance personal or professional goals, or associate with like-minded people. It should come as no surprise that content creators want to create content that users want to consume, focusing on the usual metrics of increasing likes and followers or monetising their followers. There is a ton of mental health information that is shared online every day, often by self-proclaimed experts with little experience, research, or actual clinical practice, often with the aim of gaining followers or likes.

Over time, many come to rely on these celebrity psychologists for their ‘daily dose’ and mistaking that as a connection with the psychologist on some level, or worse, regarding that content as online or group therapy.

Some say that mental health channels on social media are like self-help books: addictive, unhelpful, and designed to keep you coming back for more.

It is against this backdrop that we should analyse mental health information that we consume on the Internet.

So when you next scroll through the pages of your favourite Instagram Therapists or Psychologists, please bear these in mind:

Ψ Is the content from a reliable source?
Ψ What are the factors motivating the content creator to produce this content?
Ψ Does this person spend more time on clinical practice or on social media?

Social Media Ethics in Mental Health

It is important to note that:

Ψ Social media is not a substitute for therapy.

  • Reading mental health information online can help you understand or learn something about yourself, but it is not a replacement for formal therapy.

Ψ No therapy can be done over social media.

  • While well-meaning psychologists might create content to psychoeducate the general public, others blindly produce or reproduce material to attract likes and followers with the intention of aggressively promoting their services.

Ψ Social media should not be relied upon during a crisis.

  • Mental health content should be viewed purely for what they are – generic, non-specific and informational in nature that serves a vital psychoeducational purpose within the community.

  • Because non-mental health professionals are very likely the target audience of such psychoeducational material, it must go without saying that psychologists and other mental health professionals should abide by regulatory, professional, and ethical guidelines when dispensing mental health information whether on online or during clinical practice.

Psychology on Social Media: A Tool for Destigmatizing Mental Health Issues

When presented responsibly, psychologists on social media help to break the stigma associated with mental health. They break down complex mental health conditions into digestible bite chunks for any person with a smart device to consume. They explain difficult psychological disorders and concepts with infographics, animation, and beautiful pictures. The amount of useful information that is put out by some of these professionals who have dedicated years of their lives to acquire their knowledge and expertise is staggering.

And of course, some are visually beautiful presented and simply a delight to consume.

Keep calm and scroll on!

 

Annabelle

Dealing with Work Stress

When stress becomes excessive.

Navigating Work Stress

It is important to know that it is normal to feel stressed from time to time. Some people find that stress is an excellent motivator at work, but there can be too much of good thing.

Sources of Work Stress

There are many reasons why work might be a source of stress. Perhaps a relationship at work is causing us sleepless nights, or we were passed over for that promised promotion, or our ever-increasing workload has become a problem. In our new reality, given that working from home has become part of our working lives, we might struggle with working from home because of an unconducive home environment. Or perhaps we might struggle from how different everything has become after the pandemic.

Whatever the reason, it’s important that we identify and address these stressors. Do any of these symptoms of unhealthy stress apply to you?

Identifying Unhealthy Stress Symptoms

Work Stress Management: Strategies for Maintaining Mental Wellness

If work is causing you to experience unhealthy levels of stress to the point that it impedes your daily functioning, there are some practical steps you can take to address work stress:

Ψ Speak to your employer. Have a conversation with your line manager and openly discuss any problems you’re having at work. Stress often decreases your ability to work productively – your supervisor has an incentive to ensure your health and comfort. 

Ψ Talk to a trusted friend or family member. Often times, accepting help from loved ones could allow you to manage stress better. You might feel better if you have a strong support system to rely on when things feel difficult. 

Ψ Establish boundaries. Consider some level of separation between your personal and professional life. For example, not being contactable at weekends or not checking work e-mails at home. Establishing a work-life balance takes time and effort, but the results will pay off eventually. 

Ψ Take some time off work. It is important that you take time off for yourself occasionally. Doing this prevents overwork and burnout. Disconnecting in a way that fits your needs and preferences allows you to return to work in a better state. 

Ψ Reconsider negative thoughts. When you’re stressed, it’s easy to develop tunnel vision. You might start overgeneralising (e.g. everyone is always like this), magnifying (e.g. I couldn’t do this and therefore I’m incompetent), or minimising (e.g. My boss complimented me but I’m sure he didn’t mean it). These thinking patterns are unhealthy and may lead to further stress. But with conscious effort you can reconsider and reframe negative thoughts, thereby relieving stress. 

Ψ Develop healthy coping mechanisms. It might be tempting to crack open a beer or reach for another cigarette, but these coping mechanisms might lead to negative consequences like poorer health. You might consider exercising more often or other relaxation methods to deal with your work stress instead. 

If you do not find that these methods work for you or if you are concerned about the high levels of stress you are facing at work, our clinical psychologists at Annabelle Psychology are here to help and work with you in an empathetic and collaborative manner to help you best cope with the stressors you experience at work. Should you have any inquiries, please feel free to contact us and find out more!