Not everything that is faced can be changed;
but nothing can be changed until it is faced.
James Arthur Baldwin

Issues

Everyone has issues. The thing to remember is that your issues do not define you. 

 

At Knowthyself, we will work closely to get to the core of whatever is troubling you, first by defining and understanding it, and then by creating a counselling plan to face up and deal with it.  

Some typical issues are outlined below, the list is not exhaustive.

Anxiety


Anxiety is a normal response to threatening situations. But anxious feelings can also produce unpleasant side-effects of sweating, tension, panic and avoidant behaviour. If left untreated, anxiety can cause wider difficulties in relationships, at work, and in general mood levels. Psychotherapy and Counselling can help by exploring the root causes of anxiety and the factors that maintain anxiety problems. 

Psychotherapy and Counselling can be instrumental in tackling the root cause of anxiety and working on ways of managing it. At Knowthyself for  we will help you explore the causes of stress, including those created by work, family, and past experiences. It may be important to understand what you are doing to maintain high stress levels - for example some behaviours serve to exacerbate stress. We will work with you to develop stress-reduction techniques and to promote psychologically healthier patterns of living.

Benefits of Anxiety Counselling

  • Opportunity to explore the underlying causes of your stress and anxiety

  • Examine the thoughts, feelings and behaviours that contribute to your high stress levels

  • Gain self-understanding and insight, including identifying stress triggers

  • Develop tailor-made coping strategies to manage stressful situations

  • Learn techniques and tools that are effective for you for the long-run

Click here to book an anxiety counselling session now.




Anger Management


Although anger is a natural emotion, it may express itself in undesirable ways. Anger and high adrenaline trigger physiological reactions such as raised heartbeat, higher temperature and palpitations. Mounting anger can cause aggressive or inappropriate behaviour, which can negatively impact relationships – both personal and professional. We cannot control anger-provoking situations, but we can manage our attitudes to them.

Our anger management counselling can help you deal with issues ranging from mild irritation to explosive rage. Our sessions will help you identify causes and triggers for your anger and set them in context. A) Working with you, we will manage your anger levels and minimise angry confrontations or self-harm behaviours. B) We will also guide you through managing outward and inward expressions of anger and provide resources to help you find peaceful resolution in any situation.

Benefits of anger management counselling

  • Understand the root causes of your anger or irritability

  • Examine and manage the thoughts, feelings and behaviours that contribute to anger

  • Gain self-understanding and insight, including identifying triggers

  • Improve your communication skills and self-expression

  • Develop coping strategies to manage anger-provoking situations

  • Learn/Adopt techniques and tools that are effective for you in the long run

Click here to book an anger management counselling session now.




Addiction


Addiction is a disease and can be treated. It comes in a number of guises, which makes it easy to overlook. One can be addicted to a whole range of things: drugs, alcohol, sex, gambling, eating, smoking, shopping or the Internet.

Addictions can take a serious toll on physical and psychological health. Symptoms may include depression, panic attacks, sleep disturbance, obsessive-compulsive mental or behavioural traits, deteriorating relationships and poor work performance. 

People with addictions consider their behaviour to be a craving, dependence or bad habit. If your day-to-day functioning or health is affected, or if your behaviour takes up a large amount of time or money, then you may benefit from addiction counselling and psychotherapy.

At Knowthyself, we can help you identify your addiction and offer advice and solutions in a safe and non-judgemental environment. We may also suggest a multi-faceted approach to treatment, including counselling, psycho-education and working with self-help groups to help you overcome your addiction.

If appropriate, you may also meet with a psychiatrist to diagnose, monitor and treat you pharmacologically. We may also refer you to a rehabilitation centre, should a residential stay be indicated. Whatever the circumstance, we are here to help. You don’t have to go through this alone.


Benefits of addiction counselling

  • Understand the root causes of your addiction

  • Examine and manage the thoughts, feelings and behaviours that contribute to addiction

  • Gain self-understanding and insight, including identifying triggers

  • Acquire tailor-made methods to handle withdrawal symptoms

  • Develop strategies to cope with trigger situations

  • Adopt techniques and tools that are effective for you in the long run

Click here to book an addiction counselling session now.




Depression


Depression is more than feeling down or being sad. It may affect your work, interest in activities and quality of life. It is not a sign of weakness and it does not just ‘go away’. 

Depression is a medical condition that affects how you think and behave, and the way you feel and function. It is one of the most common mental health problems and is faced by over 12.5 million people worldwide. In Singapore, an estimated 5.6% of the population is affected by depression during their lifetime. 

a. Common symptoms include lack of motivation, difficulties in concentration, pessimism, sleep disturbances, irritability, crying, suicidal thoughts, social withdrawal and changes in appetite, loss of sex drive and lack of enthusiasm/pleasure. Depression often has knock-on effects in personal and professional relationships.

b. Common symptoms and issues of depression include:

  • Low mood

  • Loss of desire

  • Changes in appetite

  • Difficulties in concentration

  • Sleep disturbances

  • Social withdrawal

  • Redundancy

  • Suicidal thoughts

  • Grief/loss

At Knowthyself, our counselling and treatment for depression can be tailored to your individual symptoms. We may also incorporate Cognitive Behavioural Therapy (CBT) techniques, which focus on alleviating the cycles of depression and lifting low moods.

Benefits of depression counselling

  • Understand the underlying causes of your depression

  • Examine and manage the thoughts, feelings and behaviours that contribute to low mood

  • Acquire tailor-made coping strategies to manage low moods

  • Adopt techniques and tools that are effective for you in the long-run

If it is necessary and appropriate to combine counselling/therapy with an anti-depressant, we can refer you to one of our associate psychiatrists.

Click here to book a depression counselling session now.




Low Self Esteem


A healthy level of self-esteem can serve one well in life, especially at work and in our relationships. Sometimes, low self-confidence and low self-worth – even shyness – can plaque us, a) but if left unchecked, these negative feelings can spiral into deeper issues.

b) and a lack of assertiveness can be detrimental to feelings of self-esteem.

Counselling for low self-esteem involves an exploration of its evolution and how it affects your day-to-day life. We will work with you to establish your hopes and expectations and provide effective tools to achieve your goals in a safe and supportive therapeutic relationship, often drawing on existential, humanistic and other approaches and techniques. Together, we’ll support you in your journey to developing inner strength and self-belief.


Benefits of self-esteem counselling

  • Understanding the root causes of your low self-esteem

  • Examine and manage the thoughts, feelings and behaviours that contribute to low confidence

  • Gain self-understanding and insight

  • Improve your self-image

  • Acquire assertiveness training, if relevant

Click here to book a self-esteem counselling session now.




Obsessive Compulsive Disorder (OCD)


Obsessive Compulsive Disorder (OCD) is a common anxiety disorder characterised by recurrent obsessions and compulsions that impair daily functioning. OCD can be very distressing as it may be accompanied by depression and have negative impact on relationships. 

At Knowthyself, our counselling for OCD is designed around your particular issues and goals. We will work with you to help you understand and gain control of your obsessions and/or rituals. Cognitive Behaviour Therapy (CBT) is also known to be effective in controlling OCD.

These are some of the OCD issues that we work with:

  • Checking

  • Excessive washing

  • Hoarding

  • Repeated acts

  • Compulsive habits

  • Intrusive thoughts

  • Mental rituals

Click here to book a session to work with OCD issues now.




Relationship Issues


Relationships can be a great source of fulfilment, however when they become problematic we feel pain, disappointment, guilt, rejection or loneliness.

At Knowthyself, we work with both individuals and couples – whatever your background, sexual orientation or marital status – across a wide range of relationship concerns. Some issues include:

  • Arguments & conflict

  • Commitment issues

  • Jealousy & anger

  • Separation & divorce

  • Extra-marital affairs

  • Domestic abuse

  • Poor communication

  • Power imbalances

  • Sexual problems

  • Pre-marital counselling


The relationship with your therapist is an important backdrop for good therapeutic work, which is done in a safe and objective arena. You will gain self-insight into patterns of relating and work towards making more informed choices and creating positive bonds with others.

Benefits of relationship counselling

  • Explore your historical patterns in relationships

  • Improve communication skills in relationships

  • Form healthier patterns of relating

Click here to book a relationship counselling session now.




Sleep Problems


Sleep is important for the healthy functioning of your mind and body. It allows you to recharge so you can be energised and prepared for yet another day.


Factors preventing you from sleeping may include pre-existing conditions like anxiety, stress or depression. It sometimes leads to a vicious cycle where distress from lack of sleep keeps you further awake night after night, which could impact your physiological and psychological health.

At Knowthyself, we have extensive training and experience in treating sleep problems and can help you begin your journey towards a healthier lifestyle. We may utilise Cognitive Behavioural Techniques (CBT) to help you overcome any anxiety issues, which is a main cause of sleep issues. 

If it is necessary to combine counselling and psychotherapy with medication, we can refer you to one of our associate psychiatrists to ensure that you receive the best quality of care.

Benefits of sleep psychotherapy and counselling

  • Discover the root causes of your sleeping problem

  • Examine your sleeping patterns

  • Explore and manage factors in your lifestyle that could exacerbate sleeping problems

  • Learn effective relaxation techniques

  • Target anxieties that may prevent you from going to sleep

Click here to book a sleep psychotherapy and counselling session now.




Stress Management


In small amounts, stress is tolerable and can even be constructive. However, prolonged or intense stress levels can impact relationships and work performance, or possibly result in panic attacks and/or depression. Issues can range from work and family pressures to relationship worries. Symptoms include irritability, lack of concentration, sleeping problems, negative thinking, appetite changes, lack of motivation, loss of libido, social withdrawal and mood swings.

Stress can also result in physical symptoms, ranging from skin disorders and digestive problems to high blood pressure and bodily aches and pains.


At Knowthyself, we will work with you to explore what is causing you stress – whether created by work, family or past experiences. We will help you uncover the behaviours that serve to maintain or exacerbate stress, and develop stress-reduction techniques to help you achieve a more balanced, healthy and happy life.

Benefits of stress management counselling

  • Understand the underlying causes of your stress and anxiety

  • Examine and manage your thoughts, feelings and behaviours that contribute to stress

  • Gain self-understanding and insight, including identifying stress triggers

  • Acquire tailor-made coping strategies to manage stressful situations

  • Improve your ability to handle pressures and your reactions to them

  • Adopt techniques and tools that are effective for you for the long-run

Click here to book a stress management counselling session now.




Work & Career Issues


With most of us spending over a quarter of our adult life at work, there are bound to be career issues that will affect us at some point. Sustained work stress can cause long-term damage to health, relationships and overall quality of life.

Fortunately, counselling can help. At Knowthyself, we work closely with you to explore the factors causing extensive anxiety and stress. Whether it’s excessive work and long hours, anger management issues, or lack of confidence in presentations and public speaking, we can equip you with the resources to help manage these problems.

We can also work with you to figure out a career path or change. Using cognitive, behavioural or other therapeutic techniques, we provide the support you need to move forward with your working life and find a healthy work-life balance.

Our clients include directors, CEOs, entrepreneurs, senior management and other professionals from diverse industries. We have extensive experience in the corporate world, coupled with training and experience in treating work and career-based issues. Together, we can help you establish goals relating to your current job, guide you through career changes, and provide support during redundancy or retirement.

Benefits of counselling for work and career issues

  • Identify and explore work-related stress factors

  • Acquire resources to manage any workplace issue

  • Get fresh direction for your new job or a career change

  • Improve your ability to handle pressures and your reactions to them

Click here to book a counselling session for work and career issues now.




Couples & Relationship Counselling


Long term intimate relationships such as marriage require much work. After the initial attraction and romantic feelings of being in love wane, living together brings up practical issues to be resolved due to individual differences.

No two persons are exactly alike, just as similarities were striking enough to bring about an attraction, differences in communication, personal habits, dealing with finances and so starts to emerge as the relationship ages.

As expressed emotionality becomes more intense, some experience serious problems such as violence and extra-marital affairs. This not only threaten the wellbeing of partners but also everyone in the family. Couples and the entire family might be in urgent need of external help to stabilise and help them feel safe.

The strength of a relationship lies not in having no conflicts but in successfully resolving conflicts and learning to adapt in a healthy way. Partners grow instead of feeling trapped in a healthy relationship. Good communication, anger management skills and emotional maturity can help to prevent these differences from escalating into a wedge between partners.

At Knowthyself, we can help you through this process through couples therapy, also referred to as marriage counselling. You may benefit from this process.

Some common signs that the relationship could benefit from Couples Therapy or marriage counselling:

  • When the partners barely talking or connecting with one another
  • Have excessive arguments
  • Sex life has reduced dramatically or has come to a stop
  • Lead separate lives, even though living under one roof
  • If one or both partners are contemplating or having an extramarital affair
  • Lacking intimacy, affection and trust
  • Avoidance of talking about issues, or when talking about issues often ends in a serious argument
  • When one partner feels excessively controlled or not respected by the other
Couples Therapy at Knowthyself
Couples Therapy aims at partners developing a deeper understanding of each other while developing appreciation of the strengths and vulnerabilities of each other and the relationship.
At Knowthyself, we will work with both, the couple and with each of the individual partners to facilitate this. We focus on key areas such as communication, control and the power balance, the fundamental needs of each of the partners individually and from the relationship, and we will help the partners develop strategies to resolve the conflicts and strengthen the relationship.

Click here to book a Couples & Marriage Counselling session




Borderline Personality Disorder (BDP)


Borderline personality disorder (BPD) is a serious mental illness characterized by pervasive instability in moods, interpersonal relationships, self-image, and behavior. This instability often disrupts family and work life, long-term planning, and an individual's sense of identity.People with BPD, originally thought to be at the "border" of psychosis and neurosis, suffer from difficulties with emotion regulation. While less well known than schizophrenia or bipolar disorder, BPD affects two percent of adults. People with BPD exhibit high rates of self-injurious behavior, such as cutting and, in severe cases, significant rates of suicide attempts and completed suicide. Impairment from BPD and suicide risk are greatest in the young-adult years and tend to decrease with age. BPD is more common in females than in males, with 75 percent of cases diagnosed among women.

A person with borderline personality disorder may experience intense bouts of anger, depression, or anxiety that may last only hours or, at most, a few days. These may be associated with episodes of impulsive aggression, self-injury, and drug or alcohol abuse. Distortions in thoughts and sense of self can lead to frequent changes in long-term goals, career plans, jobs, friendships, identity, and values. Sometimes people with BPD view themselves as fundamentally bad or unworthy. They may feel bored, empty, or unfairly misunderstood or mistreated, and they have little idea who they are. Such symptoms are most acute when people with BPD feel isolated or lacking in social support, and they may result in frantic efforts to avoid being alone.

People with BPD exhibit other impulsive behaviors, such as excessive spending, binge eating, and risky sex. BPD often occurs with other psychiatric problems, particularly bipolar disorder, depression, anxiety disorders, substance abuse, and other personality disorders.

Although the cause of borderline personality disorder is unknown, both environmental and genetic factors are thought to play a role in predisposing people to BPD symptoms and traits. BPD is approximately five times more common among people with close biological relatives with BPD.

The recommended treatment for borderline personality disorder includes psychotherapy, medications, and group, peer, and family support. Group and individual psychotherapy have been shown to be effective forms of treatment for many patients. Psychotherapy is the first line treatment for BPD, and several forms of therapy, such as dialectical behavioral therapy (DBT), cognitive behavioral therapy (CBT), and psychodynamic psychotherapy, have been studied and proven to be effective ways to alleviate symptoms.

Click here to book a BDP Therapy session now.





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Counsellor & Psychotherapist

EUGENIA GAJARDO

1 Taman Serasi, #02-05

Botanic Gardens View
Singapore, 257717