THERAPIES
Group Therapy
DBT Group skills training
Caregiver Support Groups for BPD
Mindfulness-based stress reduction
Anxiety Management
Caregiver Support Groups for PWD
A note on group therapy sessions we conduct
Our groups are conducted in a safe and open environment - no participant should feel ridiculed or threatened by any other participant at any time. We will not hesitate to ask an offending participant to leave our group sessions.
Dialectical Behaviour Therapy (DBT) group skills training
Dialectical behavior therapy (DBT) utilises a cognitive-behavioral approach, emphasizing the psychosocial aspects of therapy. The theory behind the approach is that some people are prone to react in a more intense and out-of-the-ordinary manner toward certain emotional situations, primarily those found in romantic, family and friend relationships. DBT theory suggests that some people’s arousal levels in such situations can increase far more quickly than the average person’s, attain a higher level of emotional stimulation, and take a significant amount of time to return to baseline arousal levels. It is a cognitive-based, support-oriented, and higly collaborative type of psychotherapy.Join our next DBT group skills training session, every Saturday from 2 to 5pm.
Caregiver Support Groups for Borderline Personality Disorders (BPD)
The journey of a caregiver can be a stressful one.The burden of the heavy responsibility falls solely uponb the caregiver. Being a caregiver for a loved one with BPD is a role with its own unique set of challenges. If you are playing such a role and have been struggling to find your rhythm in caregiving, we hope these tips may be able to help you on your journey.
Here are 7 steps to keep in mind.
1. Educate Yourself about BPD
Knowing more about BPD can help you understand certain behaviors that the individual you are caring for exhibit, for example, some impulsive or irrational actions and/or reactions to words you said or things you did. You can read more about BPD here.
Understanding the reasons behind these behaviors may help you realise that they may not be targeted at you, but rather a way for the individual to reduce his own suffering and pain. When you understand and accept what is going on, you may then be able to think of different ways to handle these behaviors again when they arise in healthy and constructive ways.
2. How to Support Therapy
Dialectical Behavior Therapy (DBT) is an evidence-based cognitive-behavioral therapy tailored to address the needs of those with BPD. The overall idea of DBT is to help individuals recognise and change unhealthy and unhelpful thinking and behavioural patterns, emotion regulation strategies and interpersonal patterns.
3. How to Communicate Better
4. Coping with Self-Destructive or Suicidal Behaviors
The intense emotions most individuals with BPD feel can include guilt and shame, which could result in them engaging in impulsive and unhealthy behaviors which include self-harm and attempting suicide.
Firstly, always remember that if in the moment that the individual you are caring for is attempting suicide, call 995 for an ambulance or bring the person to the A&E department of a nearby hospital immediately, as emergency hospital personnel are better equipped and would know how to deal with such cases.
However, in the case that the individual may just be contemplating these behaviors, try and talk to him or her, or his or her psychologist, about healthier alternative ways to cope with distress. Although you should take all suicidal threats and behaviours seriously, also notice your own reaction to the situation. Stay calm, be direct, tell the individual not to do it, ask to listen to how he or she is feeling and validate his or her emotions. In an emergency, again, call for an ambulance or bring the person to the A&E immediately.
We also have an article here for you to share, for individuals who have survived a suicide attempt.
5. Set & Enforce Healthy Boundaries
This can help the individual learn to better adapt and respect boundaries with others in society and in different contexts. Boundaries can give more structure and stability in your relationship, especially when the situation can get volatile and unstable quickly. When you are setting boundaries with them, constantly remind them of the reasons behind setting boundaries and that there are consequences to crossing the lines.
This may be difficult initially as your relationship may not have been characterised by any boundaries previously, and the individual with BPD may find it difficult to accept these boundaries all of a sudden, especially seeing it as a form of you rejecting or distancing yourself from him or her. You have to stay firm, and remind the person repeatedly that you are doing this for the benefit of the relationship, restate the reasons for the boundaries and that it is important to you that the boundaries are kept. Also remind the person you do care about him or her.
Remember to make realistic boundaries that can be kept by both parties, also realistic consequences that can be kept and enforced in the case that boundaries are disrespected.
6. Remember to Take Care of Yourself!
You can only give your best care if you are in a good condition to do so. If you are on the verge of burnout, overwhelmed and extremely stressed, this does not help you in any way. It is easy to get caught up trying to appease the other, putting all your energy into it while sacrificing your own needs in the process. However, this could be disastrous in the long-run for the relationship as there could be a build-up of resentment, depression and burnout. So here are some essential tips to ensure you are taking care of yourself:
Ψ Avoid isolating yourself. Stay in touch with friends and family, set aside a date, every month or every two weeks, to go out with people who support you and care for you.
Ψ Protect your personal time. Give yourself enough time outside of caregiving. It is not selfish to care about yourself, relax and engage in some self-care. When you feel more relaxed, this will help you provide better care.
Ψ Take care of your physical health. Eat healthy, get enough exercise and sleep, and this will keep your mind and body healthy and happy. This also helps to regulate stress and your emotions.
Ψ Stress management. Practising stress management techniques such as yoga, meditation and other relaxation techniques can help you deal with stressful situations. Practice makes it easier to engage in these behaviors intuitively.
7. Remember: You are not at fault
You may feel guilt when the person you are caring for engages in self-destructive behaviour. You may be thinking that the care you are providing is not “good enough”. However, remember that you are not responsible for another person’s actions, behaviors, thoughts, recovery, or even the illness. It is not in your power to fix it, cure it, or even control it. The best that you can do, is to offer support and care. It is not your responsibility to cure the person. Remind yourself you are there to care for them, not take on their issues as well.
If you find yourself needing someone to talk to desperately, and no one you know is available, here are some hotlines you can call as a caregiver to receive some help. Remember that you are deserving of care as well.
Hotlines
AWWA Centre for Caregivers: 1800 299 2992
Monday – Friday: 8.30am – 5.30pm
Caregivers of disadvantaged people i.e. elderly or disabled individuals
Caregivers Alliance: 67829371
24 Hrs
Caregivers of people with mental illness
Caregivers’ Association of the Mentally Ill: 6782 9371
24 Hrs
Caregivers of people with mental illness
Dementia Helpline (Alzheimer’s Disease Association)
Monday – Friday: 9am – 6pm
TOUCH Care Line: 6804 6555
Monday – Saturday (except Public Holidays): 9am – 9pm
Caregivers of the elderly
Anxiety Management
Persons suffering from anxiety go about their daily lives experiencing various levels of debilitation. High levels of anxiety may even affect critical decision-making processes and impair judgement.
Our anxiety group therapy focuses on equipping you with the tools to identify anxiety in its early stages and impart techniques to allow you to effectively manage anxiety through achieveable steps. We will also go through the psychology of anxiety and decision-making, and how you can maintain an open mind while copying with anxiety.
Join us for an evening of exploration and instruction on the "Twin-Tools" to manage anxiety: Mindfulness and Meditation. We will also explore common issues associated with anxiety disorders, including Generalised Anxiety Disorder, Social Anxiety Disorder, and specific phobias.
We encourage participants to attend our sessions together with a person who has been giving you care or supporting you.
Caregiver Support Groups for Persons with Dementia (PWD)
Providing care to a spouse, elderly parent or family member who is suffering long term illness or dementia can be very rewarding but it also can be a distressing experience. The caregiver has to endure high levels of stress, lowered sense of well-being and a host of negative emotions. Caregiver stress can be particularly damaging, since it is typically a chronic, long-term challenge. Without adequate help and support, the stress of caregiving leaves you vulnerable to a wide range of physical and emotional problems, ranging from heart disease to depression. When caregiver stress and burnout puts your own health at risk, it affects your ability to provide care. The key point is that caregivers need care too. Managing the stress levels in your life is just as important as making sure your family member gets to his doctor's appointment or takes her medication on time. The practice of mindfulness has been found to be helpful in enabling caregivers to be more reflective thereby allowing them to tap into a wider range of coping skills. Mindfulness based exercises leads to the individual being less reactive and judgmental about upsetting thoughts and emotions. This can be combined with a cognitive-behavioural approach to enhance problem solving abilities, challenge their negative thoughts and assumptions and reengage in positive aspects of life.
Credit: Channel News Asia
What happens when the pressure of caregiving hits and you reach tipping point? Talking Point investigates. About the show: Talking Point investigates a current issue or event - offering different perspectives to local stories and reveals how it all affects you.