It is worth noting that it may take a few sessions to build up the rapport and trust necessary for therapy to work.
Anxiety can have your mind racing, your body tense and everyday situations feeling harder to manage. Gentle Mind provides anxiety counselling in Singapore for adults and youths experiencing persistent worry, panic, social anxiety, fears and avoidance. Sessions are available in person and online, with support tailored to your needs, pace and goals.
Anxiety can affect your thoughts, emotions, body and behaviour. You may recognise some of the following experiences without necessarily experiencing all of them.
shortness of breath or hyperventilation
Rapid heartbeat or palpitations
Muscle tension or tremors
Sweating
Dizziness or lightheadedness
Nausea or stomach discomfort
Headaches or migraines
Fatigue or weakness
Restlessness or feeling on edge
Excessive worry or fear
Irritability, impatience or agitation
Nervousness
Feelings of apprehension or dread
Feeling overwhelmed
Racing or intrusive thoughts
Catastrophic thinking (imagining the worst-case scenarios)
Difficulty making decisions
Difficulty concentrating
Memory problems or blanking out
Trouble focusing or mind going blank
Heightened sensitivity to potential threats or dangers
Avoidance of anxiety-provoking situations or triggers
Seeking reassurance from others
Ritualistic behaviors (e.g., checking, counting, repeating actions)
Difficulty sleeping or insomnia
Changes in appetite or eating habits
Procrastination or avoidance of tasks
shortness of breath or hyperventilation
Rapid heartbeat or palpitations
Muscle tension or tremors
Sweating
Dizziness or lightheadedness
Nausea or stomach discomfort
Headaches or migraines
Fatigue or weakness
Restlessness or feeling on edge
Excessive worry or fear
Irritability, impatience or agitation
Nervousness
Feelings of apprehension or dread
Feeling overwhelmed
Racing or intrusive thoughts
Catastrophic thinking (imagining the worst-case scenarios)
Difficulty making decisions
Difficulty concentrating
Memory problems or blanking out
Trouble focusing or mind going blank
Heightened sensitivity to potential threats or dangers
Avoidance of anxiety-provoking situations or triggers
Seeking reassurance from others
Ritualistic behaviors (e.g., checking, counting, repeating actions)
Difficulty sleeping or insomnia
Changes in appetite or eating habits
Procrastination or avoidance of tasks
Anxiety is not always visible to other people. You may appear capable and composed while experiencing considerable worry, tension or mental preparation internally.
You can read more about how anxiety may remain hidden behind outward capability in High-functioning Anxiety in Singapore: The Hidden Struggle Behind a Culture of Achievement.
Anxiety counselling can help you understand what is contributing to your anxiety, recognise patterns that keep it going and develop more helpful ways of responding.
You do not have to face anxiety alone. With appropriate support, it is possible to relate to anxiety differently and feel less restricted by it.
Explore the situations, thoughts, emotions and experiences that activate your anxiety. Greater awareness can help you recognise patterns earlier and respond with more choice.
Notice patterns such as catastrophising, self-doubt and overestimating danger. Counselling can help you develop perspectives that are more balanced and responsive to the present situation.
Learn grounding, breathing, relaxation and self-soothing strategies that can reduce physical tension and help you feel steadier during anxious moments.
Build skills for managing worry, ruminations, uncertainty, difficult decisions, social situations or moments of panic in everyday life.
Avoidance can provide short-term relief while strengthening anxiety over time. At a manageable pace, counselling can support you in approaching anxiety provoking situations gradually and build confidence through experience.
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You do not have to face anxiety alone. With appropriate support, it is possible to relate to anxiety differently and feel less restricted by it.
Anxiety is a natural human response to stress, uncertainty, or perceived threats. Commonly referred to as anticipation of a future concern that is associated with excessive worries, feeling of unease and other physical & psychological symptoms
In manageable amounts, anxiety can help with focus, preparation, recognising and alerting us to possible risks.
It becomes more difficult when the threat response remains active even when there is no immediate danger, or when the intensity feels excessive and hard to control.
Anxiety triggers and symptoms can differ from person to person. Very often, thoughts, physical sensations and behaviour can reinforce one another. For example, worrying about something going wrong may increase physical tension, which can then feel like further evidence that the situation is unsafe.
You may benefit from additional support when anxiety:
When anxiety is triggered, your thoughts, emotions, physical sensations and behaviours can begin to influence one another. The short video illustrates how this anxiety response can unfold. If you would like to understand what happens in the brain and body when anxiety is triggered, read Anxiety and the Brain.
Persistent and excessive worry about various aspects of life, such as work, health, family, or finances, even when there is little or no reason for concern.
This ongoing worry and tension may be accompanied by physical symptoms, such as restlessness, feeling on edge or easily fatigued, difficulty concentrating, muscle tension or problems sleeping.
A fear of social situations and interactions due to a fear of being judged, embarrassed, rejected, or humiliated in social situations.
Those with these fears will try to avoid the situation or endure it with great anxiety.
Common examples are extreme fear of public speaking, meeting new people or eating/drinking in public
A specific phobia is excessive and persistent fear of a specific object, situation or activity that is generally not considered harmful. You may know your fear is excessive, but can’t overcome it.
These fears can cause distress to the extent that some people go to extreme lengths to avoid what they fear.
Examples are public speaking, fear of flying or fear of spiders
characterized by sudden episodes of intense fear or discomfort, often accompanied by physical symptoms like rapid heartbeat, sweating, trembling, and shortness of breath.
These symptoms can be severe, some people who experience a panic attack may believe they are having a heart attack or some other life-threatening illness.
Persistent and excessive worry about various aspects of life, such as work, health, family, or finances, even when there is little or no reason for concern.
This ongoing worry and tension may be accompanied by physical symptoms, such as restlessness, feeling on edge or easily fatigued, difficulty concentrating, muscle tension or problems sleeping.
A fear of social situations and interactions due to a fear of being judged, embarrassed, rejected, or humiliated in social situations.
Those with these fears will try to avoid the situation or endure it with great anxiety.
Common examples are extreme fear of public speaking, meeting new people or eating/drinking in public
A specific phobia is excessive and persistent fear of a specific object, situation or activity that is generally not considered harmful. You may know your fear is excessive, but can’t overcome it.
These fears can cause distress to the extent that some people go to extreme lengths to avoid what they fear.
Examples are public speaking, fear of flying or fear of spiders
characterized by sudden episodes of intense fear or discomfort, often accompanied by physical symptoms like rapid heartbeat, sweating, trembling, and shortness of breath.
These symptoms can be severe, some people who experience a panic attack may believe they are having a heart attack or some other life-threatening illness.
Consider seeking support when anxiety feels difficult to manage, persists over time, leads to avoidance or affects your sleep, work, studies, relationships or everyday activities.
Anxiety can lead people to try to avoid situations that trigger or worsen their symptoms.
You do not need to wait until anxiety becomes severe before speaking with a counsellor.
Genetics: Anxiety disorders can run in families, suggesting a hereditary component.
Brain Chemistry: Imbalances in brain neurotransmitters such as norepinephrine, serotonin, dopamine, and GABA can increase susceptibility to anxiety.
Personality Traits: Certain personality types, such as being more prone to negative thinking or shyness, are more likely to develop anxiety.
Trauma and Stress: Experiencing traumatic events—especially during childhood, but also in adulthood—can significantly raise the risk of developing anxiety disorders.
Chronic Illness or Health Problems: Ongoing physical health conditions can be a major source of worry and trigger chronic anxiety.
Significant Life Changes: Major life events, stress build-up, or social pressures such as changes in job, living arrangements, or financial strain often contribute.
Substance Abuse and Withdrawal: The use or withdrawal from drugs, alcohol, and certain medications can cause or worsen anxiety symptoms.
Other Mental Health Disorders: Anxiety commonly co-occurs with other mental health conditions such as depression.
Environmental and Social Factors: Experiences such as isolation, bullying, discrimination, or lack of support and resources can also contribute to anxiety.
Understanding what contributes to your anxiety can be part of counselling, but you do not need to know its cause before seeking support.
The number of sessions varies according to your needs, goals and circumstances. Some people find several focused sessions helpful, while others benefit from longer-term support. You and your counsellor can review your situation and discuss the duration together.
Regular sessions are typically scheduled, allowing for ongoing support and monitoring of progress.
It is worth noting that it may take a few sessions to build up the rapport and trust necessary for therapy to work.
The first session provides an opportunity to discuss your concerns, relevant background and what you hope to gain from counselling. Your counsellor will work with you to identify suitable goals and an initial direction for the sessions.
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If you are unsure whether counselling or a particular counsellor is right for you, request a free 20-min consultation to ask questions and discuss what you are looking for.
This tool can provide a quick assessment of your anxiety, providing a foundation for seeking further support or professional help if needed.
The self-assessment tool provided for measuring anxiety can offer insights into your experiences and symptoms, but they are intended for informational purposes only and are not a substitute for professional medical or psychological advice, diagnosis, or treatment.
If you are experiencing significant distress, mental health challenges, or have concerns about your well-being, please seek guidance from a qualified mental health professional.
Your mental health is important.
Use the form below to book a counselling session or request a free 20-minute consultation. If you are unsure which option is right for you, you are welcome to choose the consultation.
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if you or anyone you know are in need of immediate help
Samaritans of SingaporeInstitute of Mental Health