hello, ive been experiencing low moods, low confidence and self-esteem, and anxiety for a few years but it has been getting worse recently and affecting my relationships with my loved ones. i am aware of the possible reasons causing these but i think i need tangible help from a professional (ie therapy?) to help me unpack them and help me get better as it feels like there are some mental hurdles i cant get over on my own. i dont know how to get this professional support without alerting my family (dont want them to know) or workplace (goes without saying), and ive heard pretty negative reviews from some friends about getting help/a diagnosis(?) from the polyclinic. it has taken me several years to pluck up the courage to even consider therapy, and i dont want to enter this feeling abit hopeful only to feel even more discouraged.
im abit overwhelmed by my feelings, problems, and the uncertainty of how to find help, and would appreciate some guidance. thank you.
Hey @clearwalrus3896, thank you for reaching out and sharing this here! It definitely took you a lot of courage to write this, and I’d like you to know that whatever you’re feeling is completely understandable, okay?
It sounds like you have been carrying a lot on your own for a really long time…and the fact that things have been getting harder recently, esp in your relationships, makes it even more important that you’ve taken this step! You have a great sense of yourself and what you need, and that’s a real strength to bring into this process 
I’d like to reassure you on a few things. If you’re above 21 and seeking support for yourself, the professionals working with you will be bound by confidentiality (unless there are safety concerns). There are also community mental health organizations in Singapore where you can access support from, at a pace that feels the best for you!
It’s completely okay to not have everything figured out before your 1st session. If you’re open to it, a counsellor/therapist can work with you to understand what’s going on and what kind of support would help most. You don’t need to arrive with all the answers!
If you’d like to speak to someone over the phone about your support options, you can always reach out to National Mindline 1771, okay? You can call them at 1771/whatsapp them at 66691771. They are available 24/7!
thank you for ur kind reassurance and patience! and my apologies for replying late.
i dont have anything scheduled yet, but what can i expect at a first therapy session? how should i prepare, what kind of info should i have ready? i think my emotional stability is pretty shot so i tend to get emotional too quickly, aka im most definitely going to cry early in the session lol. but i doubt that would help the first conversation?
any tips would be useful!
Hey, no worries at all! I’m glad you’re here
First things first, crying in therapy is completely fine and normal! It happens more often than you might think, even in 1st sessions! It doesn’t derail the convo at all. If anything, it can be a sign that something important is being touched on, and a therapist will simply work with you through it, not around it. So please don’t worry about that, okay?
As for what to expect, a first session is usually quite gentle The therapist will likely spend most of the time getting to know you…what’s been going on, what brought you in, and what you’re hoping to get out of the process. You won’t be expected to unpack everything in one go! Think of it less as a deep dive, and more as an initial convo to help both of you figure out how to work together.
You honestly don’t need to prep anything formal, but if it helps you feel more grounded going in, you might loosely think about a few things beforehand…like what’s been bothering you most recently, how long you’ve been feeling this way, and what you’re hoping therapy might help you with. You don’t need to have polished answers, rough thoughts are completely fine
It’s also okay to tell the therapist at the start that you tend to get emotional quickly and feel a bit nervous. Most therapists appreciate the honesty and will adjust their pace accordingly!