NS Adjust Disorder/ Depression: Call 24/7 SOS Hotline Now?
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guys... ive been trying to cope with ns but i think i cant take it anymore... but feeling empty, dont feel like talking to anyone. lately ive been smoking a lot as well. i cant believe im actually contemplating suicide.. im scared of myself, hearing voices and such...
have been giving my mom and girl a lot of trouble, not that im making things difficult for them.. but i guess the sight of them seeing me like this aches their hearts.. ive never been this.
ive gotten a referral at tan tock seng for a psych bit they are taking forever to process my appointment date. knowing my cwo, id prefer not to let him know abouy yhis... what should i do...? even if i talk to the mo also nred to wait for appointment saf psych.... help.. im on yhe verge of suicide already..
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Samaritans of Singapore (SOS): 1800-2214444
Singapore Association for Mental Health: 1800-2837019
Sage Counselling Centre: 1800-5555555
Care Corner Mandarin Counselling: 1800-3535800
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NS have counselling hotlines for you to call if need arises.
The counsellors are experienced professionals.You can call them at the following counselling hotlines:
- SAF : 1800-278 0022 (SAF Counselling Hotline)
- SPF : 1800-255 1151 (Police Psychology Service Department)
- SCDF: 1800-286 6666 (SCDF Counselling Hotline)
If you think you have been treated unfairly, you can bring up the case to your Commander. We will listen to your case. Do remember to bring along all facts and supporting documents.
We will do our best to address your concerns. Servicemen are to seek redress through proper channels. Together, we can address your issue more expeditiously.
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COUNSELLING
The SAF seeks to promote the well-being of every serviceman by providing
counselling support for those whom might be facing difficulties coping with their
personal or work/training related problems. Servicemen who are experiencing
difficulties can seek help through the avenues described below.
Commander interviews of all recruits are conducted within 48 hours of enlistment into full-time NS. Regular interviews are subsequently conducted on a monthly basis during the PTP/BMT phase. Special interviews are also granted upon request. Servicemen can highlight their difficulties during these interviews for assistance.
Orientation Officers identify, assist and counsel BMT recruits with adjustment
and/or other personal problems.
NS SAF Counselling Hotline is a 24-hour confidential telephone
counselling service provided by the SAF Counselling Centre. Manned by
trained counselling personnel, the SAF Counselling Hotline offers a crisis
and telephone counselling service to all servicemen. Callers may
choose to remain anonymous. Face to face counselling is also available
at the SAF Counselling Centre upon request/referral.
SAF Paracounselling Scheme complements other existing counselling
services and provides another avenue of help at the unit level for those who
need help to deal more effectively with their problems. Paracounsellors are
specially selected, trained by and work closely under the professional guidance
and support of counsellors from the SAF Counselling Centre. Paracounsellors
can be identified through their identification badges as well as through publicity
posters displayed in their units.================================================================
Being psychologically prepared is all about knowing what to expect and being prepared for it.
To be better prepared, you can participate in Total Defence activities and Open Houses organised by the SAF/SPF/SCDF.
Perhaps you should also talk to your family members and friends who have lived the NS experience. The more you discuss with others, the more comfortable and mentally prepared you’ll become.
Because NS life is different from civilian life before enlistment, there are many adjustments you need to make.
A good way to cope is to get support from your buddy and fellow recruits. They are going through the same tough training as you, so talking to one another will help relieve some tension.
In most evenings during your leisure time, you’ll also have some time to call your family or loved ones to talk. They can give you emotional support during NS.
You can have a one-on-one interview sessions with your officer to highlight any problems you may have. If you have a personal or family problem that need to be addressed, do let the officer know—he may be able to give you some advice or time off to settle your problems.
Life in NS revolves around structure, routine and discipline. This helps us stay united as a uniformed organisation as well as imparts the rigours necessary to protect our nation and citizens.
This does not mean there is just work and no play. In fact, after a few weeks in NS and you’ll find new friends and new reasons to smile!
As a soldier, one of the biggest adjustments you’ll have to make quickly is in regimentation and discipline.
Being in a uniformed organisation, you’ll have to obey orders from your superiors. Thus some of you may feel a sudden lack of freedom to do what you want and you may find yourself having difficulties accepting authority initially.
Regimentation and discipline build strong character and toughness, so that you’ll be tough enough to handle difficult combat, crime-fighting or rescue situations without giving up or breaking down.
When you first enlist into NS, you may have concerns of being in a new territory, with new faces and new things to do. But don’t let this get to you. Just remember the saying that “when the going gets tough, the tough gets going”.
Following are some tips on what you can do to prepare yourself psychologically:
- Adopt a positive perception
- Build up physical stamina
- Develop good working attitude and habits
- Overcome psychological stress
- Adopt teamwork spirit
- Learn to be independent
- Set realistic expectations
You can also speak to your friends or family members who have been through NS. Ask them to share their stories. The sharing will help you reduce some of your fears, uncertainties and doubts.
During NS you’ll be living with different people.
Because these people come from different backgrounds, they may not think like you do or react to situations like you would. Instead of trying to select your type of people, you should cherish the diversity. This is a chance for you to learn more about your fellow mates and their cultures.
You’ll find that you have many opportunities to absorb the different cultures—during training, eating, chatting or just seeing and listening. Take these opportunities and learn from people around you, you’ll have a much better appreciation of Singapore’s cultural diversity.
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Refer: www.imh.com.sgThe Institute of Mental Health (IMH) is a 2,000-bed acute tertiary psychiatric hospital situated on a 25-hectare campus at Buangkok Green Medical Park. Set amidst serene surroundings, IMH offers a comprehensive range of psychiatric, rehabilitative and counselling services for children, adolescents, adults, and the elderly.IMH’s tradition of care started in 1928. We were the first mental hospital in Singapore, starting with some 1,000 patients. Since then, many advances have been made in treatment, training, and research. Our treatment integrates evidence-based therapies, supported by the departments of clinical psychology, nursing, occupational therapy, and medical social work, to provide holistic care for our patients. IMH is equipped with modern facilities, with 50 wards for inpatients and seven Specialist Outpatient Clinics.IMH was the first mental health institution in Asia to receive the Joint Commission International Accreditation in 2005, a highly coveted international accreditation for healthcare organisations.Over the years, IMH has gained a reputation for quality research. In 2008, the Ministry of Health, Singapore, entrusted IMH with a S$25 million research grant to implement translational and clinical research into the causes of schizophrenia and related psychotic disorders.IMH also plays a key role in training the next generation of mental health professionals in Singapore. We train psychiatrists and mental health professionals through the NHG-AHPL Residency Programme for psychiatry and through collaborations with the local tertiary institutions.AddressBuangkok Green Medical Park10 Buangkok ViewSingapore 539747If you are facing a mental health crisis, please call our Crisis Helpline at 6389 2222 or seek medical help at our 24-hour Emergency Services located in our hospital.MOH to launch two new community-based mental health initiativesPosted: 12 November 2012 1930 hrsMinister of State for Health Dr Amy Khor announced in Parliament on Monday two new community-based mental health initiatives designed to improve Singaporeans' access to mental healthcare."We are developing Assessment and Shared Care Teams (ASCAT), which are specialist-led mental health teams based in the community, in order to improve access to mental health care. We are also developing Community Mental Health Intervention Teams (COMIT) to provide improved access to counselling and psychotherapy services in the community," said Dr Khor.Dr Khor also said that the Institute of Mental Health's (IMH) occupancy rate for the past three years averaged at about 80 per cent and that the hospital has sufficient capacity for new patients.There are currently about 2,000 beds across public hospitals in Singapore dedicated to mental health patients, with the majority in IMH.Responding to queries from Member of Parliament Mr Hri Kumar Nair on the criteria for admitting patients to IMH, Dr. Khor said those with conditions such as schizophrenia and depression may be admitted for closer monitoring.
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SINGAPORE - When patients feel at their most vulnerable, Head of medical social services at Singapore General Hospital (SGH) Ms Esther Lim steps in to help them make sense of what is happening.
Such patients may have tried to take their own lives or showed signs of wanting to do so. Ms Lim also helps families cope when they have lost a loved one.
The 39-year-old's helping hand is extended not just to patients, but also to hospital staff who face challenges at home or at work, for instance, if they have been abused by a patient.
In 2003, she pioneered a programme in SGH to train health-care and social work professionals in suicide intervention. It is now also offered in SingHealth's Postgraduate Allied Health Training Institute.
Since becoming a social worker in 1995, Ms Lim, who leads a team of 85 medical social workers, has received more than 15 awards. Last year, she was one of two recipients of the Outstanding Social Worker Awards given out by the Singapore Association of Social Workers.
She is married to a 37-year-old police officer. They have a six-year-old daughter.
I specialise in suicide and crisis intervention because...
When I was working in the emergency department years ago, I saw how a crisis, such as a life-threatening illness, a serious road traffic accident or an attempted suicide, can throw a family off balance.
The sense of disbelief and loss can be overwhelming, so this is where I step in to help people make sense of what is happening.
The immediate goal is to reduce the intensity of the emotional, physical and behavioural reactions, while the long-term goal is to help families get back to as normal a life as can be.
A person's life is precious because...
We live only once, so we have to live it fully and with dignity, despite our circumstances.
One little known fact about suicidal patients is...
They are not mentally ill. Anyone facing a seemingly desperate situation can be vulnerable to feeling hopeless and helpless, which may escalate to suicidal acts if the person does not receive help or cuts himself off from others.
If I were to give an analogy for what I do, I would...
Be a bridge to connect the suicidal person with the resources around him, such as family service centres, care facilities and legal aid. Often, a person may think nobody can help him, which is not true.
The eventual goal is to reconnect the suicidal person with his family and loved ones through individual, couple or family sessions.
A typical day for me would...
Start at 8.30am with administrative duties, followed by morning staff meetings or journal club sessions. I meet senior staff members regularly to plan and implement assistance schemes which benefit patients.
Other medical social workers also come to me to seek advice on cases they are working on. I co-manage the difficult cases, such as those which may involve suicide, or in which patients or family members consistently display behavioural difficulties.
I also support hospital staff members who need help and teach them coping strategies.
I have come across all types of cases...
But I find that families with strong social support fare better in crises. After the initial shock and confusion, members organise themselves very quickly to protect the affected family member by providing physiological and emotional comfort.
I love patients who...
Make it a point to turn up for their follow-up counselling sessions because this shows their readiness and motivation for change.
Patients who are forthcoming, open to working with their families and willing to reflect on themselves often make better progress.
They pick up positive coping strategies to deal with life's challenges, which range from relationship discord, financial issues to mental health or addiction challenges.
Patients who get my goat are...
Those who blame everyone else for their problems, without realising that they have a part to play.
For instance, a suicidal husband may be domineering at home and may keep blaming his wife and children, without realising that he has failed to communicate properly with them.
This can also explain the persistent suicidal behaviour in some patients. This vicious circle may wear out their loved ones and cut patients off from the support they used to have.
Things that put a smile on my face are...
Receiving handmade cards from the children of one patient whom I saw for attempted suicide and depression over several years.
Every year, though the drawings and handwriting would mature, they always conveyed their appreciation to me for being there for their mother.
It breaks my heart when...
An elderly patient asks me if the doctor can help end his life because he does not want to burden his children.
I realise, through interaction with elderly patients, that they are so stoic and self-reliant that they feel useless when they cannot contribute financially, take care of their grandchildren or, worse still, become disabled.
They have laboured hard all their lives, yet they have not come to accept that there is a time to receive unconditional care in return.
I would not trade places for the world because...
There is still so much to be done that I cannot find enough time for everything. This is what I am trained for and playing a part to restore equilibrium to lives is a constant reminder to live mine fully.
My best tip is...
To learn to take charge of emotions, thus reducing the likelihood of acting on impulse when emotionally charged.
Some things which may help include taking slow, deep breaths, sharing your problems with a trusted mentor and putting vexing matters on the back-burner, that is, taking your mind off it and revisiting the issue when you are calmer.
Get a copy of Mind Your Body, The Straits Times or go to for more stories. -
The Singapore Association of Mental Health (SAMH) will launch a mobile outreach team in July that will conduct house visits to members of the public with mental health concerns.
The measure was announced by Deputy Prime Minister Teo Chee Hean at the annual SAMH charity dinner held on Friday at Resorts World Convention Centre. In his address, he repeatedly emphasised the need to "foster a more inclusive society".
"By working together, the sum of our collective efforts is larger than what we could each do on our own," Mr Teo said. "It is important to encourage people to seek help early through education, and to reduce discrimination against those with mental illness."
Mr Teo also highlighted the achievements of SAMH in recent years. The Creative Hub at Goodman Arts Centre, which promotes mental health recovery through expressive arts such as music and dance, attracted 1,558 people in 2012. The facility opened in October 2011. Some 460 youth and their families also benefited from the YouthReach Centre, a specialised community mental health service for children and youth, since it started in August 2006.
Signs of psychological trouble
WHAT are some of the signs that your child may be suffering from psychological problems? Psychiatrists point to some of the things that you could look out for:
Sleep or appetite problems
Behaviour and speech that seem out of character
Difficulty concentrating or a lack of motivation
A drop in academic performance
Becoming increasingly withdrawn from families and peers, preferring to keep to oneself at home
Becoming argumentative towards family and friends
Hallucinations, delusional beliefs, odd or impulsive behaviour and even suicidal tendencies.
If there has been a recent crisis such as the loss of a loved one, a divorce or school stress, be sure to check on how the child is coping. Take note of how he is performing in school and how he is interacting with others.
Who to call for help:
Touchline: 1800-377-2252
Youth Challenge: 6336-3434
Tinkle Friend: 1800-274-4788
Befrienders of Youth: 6256-4440
SOS: 1800-221-4444
Parentline: 6289-8811
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Helping servicemen serve
Story by Benita Teo
Serving in the military is certainly no mean feat. And when the security of the nation is in one’s hands, mental strength is as important as, if not more so than, physical fitness.
When the going gets tough, it is often helpful to talk it out with a trusted family or friend. But, even with the best of intentions, not everyone is able to fully comprehend the intricacies of military life.
To help the servicemen and women of the Singapore Armed Forces (SAF) cope with the challenges of their military roles, the counsellors of the SAF Counselling Centre (SCC) are always ready to lend a listening ear. In fact, the team at SCC provides professional counselling services not only to all members of the Ministry of Defence (MINDEF) and SAF, but also to their families.
Learning to live the military life
Unlike civilian counselling centres, the SCC comes under military mandate, and its primary purpose is to provide mental health care to ensure that servicemen are able to carry out their duties efficiently.
Of the types of cases the SCC sees, Mrs Marlene Koh, Head of Education and Prevention Services, noted that the majority were Full-time National Servicemen (NSFs) with adaptation issues. "Not everybody is used to dealing with authority. They all came in as students who only had to take care of their own studies."
She added: "The second, smaller group would be Regulars with career or family issues. A third group comprises families and soldiers affected by critical incidents that happened around them, for instance training incidents or a death in the family."
Servicemen in distress may seek help directly with the SCC through two channels: face-to-face sessions or the 24-hour SAF Counselling Hotline. On top of these, a Family Support Helpline is also available for the family members of soldiers deployed overseas who are in need of assistance.
Eyes and ears on the ground
To help junior and senior commanders to identify and assist men under their charge who are at risk of emotional distress, the SCC conducts regular workshops. In addition to basic counselling skills, stress management and suicide prevention are also taught at the workshops.
Ms Cheryl Chia, an SCC counsellor with 14 years of experience, explained that equipping commanders with these skills is essential because "they are the eyes and ears on the ground".
Another set of eyes that the SCC relies on to spot at-risk servicemen are the paracounsellors - Regulars who volunteer to help look after the mental welfare of servicemen at the unit level. To be appointed as paracounsellors, they have to go through a five-day course organised by the SCC that teaches basic counselling, suicide prevention and crisis management skills.
Military Expert (ME) 3-3 Sulinder Singh, a Logistics Warrant Officer, has been a paracounsellor in his unit, 201 Squadron (SQN), since 2010. And being a familiar face in the unit means that servicemen know what to expect when they confide in him - trustworthiness.
"I'm quite approachable, and they know that if they talk to me, it will be confidential."
Allaying fears
Besides assuaging doubts over client confidentiality, the counsellors and paracounsellors also dispelled the stigma of seeking help.
"(For) those who are in a position of command, it may be a 'face' issue," said SCC counsellor Lawrence Yap. "But so far, I've not encountered any clients (Regulars) who claimed that attending counselling affected their careers."
ME3-3 Singh echoed his sentiments: "Is there a stigma attached to people in the unit who see paracounsellors? No, not at all. They are not mentally ill, we just need to help them find the right way to organise their thoughts."
The counsellor is in
Help for a distressed soldier often begins with a visit to the Medical Officer (MO) with complaints of symptoms of stress. Said Ms Chia: "Usually they will say that they are unable to sleep or eat. When the MOs probe deeper and realise that the problem goes beyond a medical issue, they will refer them to us."
At the SCC, the soldier will be assigned a counsellor. Through the sessions, counsellor and soldier will work together to identify the problems and set goals towards overcoming them. The counsellor will also impart skills such as stress or anger management techniques.
When facing mental turmoil, a soldier may despair and lose his sense of self. One approach a counsellor may take is to remind him of his capabilities.
"Counselling is about instilling a sense of hope," said Mr Yap, who specialises in substance and drug addiction counselling. "Everyone has it in them to overcome a difficult situation. We just need to help them see that they are not as helpless as they think they are, and that the situation is not as hopeless as they think it is."
SCC counsellors also work with psychiatrists and psychologists from the Psychological Care Centre (PCC) at the SAF Medical Corps' Military Medicine Institute to provide all-round care to the soldier. PCC psychiatrists prescribe medication for conditions like depression while psychologists run tests to ascertain if a behavioural problem is linked to a learning or intellectual disability.
Helping others help themselves
With the ever-evolving social landscape, counsellors must stay up-to-date on new behavioural problems or addictions, such as social media addiction.
Mrs Koh also pointed out that there are now more cases of servicemen suffering anxieties about not performing well or meeting expectations, and that many expected others to solve their problems.
Mr Yap agreed: "To change, clients have to take personal responsibility for their actions."
Nonetheless, the counsellors take comfort in the knowledge that they are changing lives for the better.
Mrs Koh remembered a recruit who had attempted suicide after his girlfriend of four years ended their relationship and started seeing a friend of his behind his back. Mrs Koh helped him acknowledge his feelings of hurt and disappointment, and taught him constructive ways of managing his anger.
The recruit started to improve his relationship with his family and make new friends in his unit. Nine months later, he was finally able to move on from the break-up.
Ms Chia also recounted a recent case: "I had a client who wanted to kill himself. But after working with his unit and the psychiatrist, just before his ORD (Operationally Ready Date) he said, 'You gave me hope. Even though life ahead will be challenging, at least I know now that there are people who care, and that there is more to life than thinking about hurting myself.'"
She added: "He even baked us cupcakes as a 'thank you'. It's the little things like these (that let me know I’ve made a difference)."If you are in need of help, or know someone who needs help, please call the following 24-hour hotline:
SAF Counselling Hotline
1800 278 0022
Families of service personnel deployed overseas who are in need of help can call the following 24-hour hotline:
Family Support Helpline
1800 278 0023
If you are interested in volunteering to be a paracounsellor, call the following number for more information:
6373 1066 -
Military Medicine Institute
The Military Medicine Institute (MMI) was established in March 1998 to provide Specialist Medical and Dental services to the SAF personnel. In 1999, Medical Board Centre and SAF Ward came under the umbrella of MMI. In Dec 2003, Military Medicine Institute, together with Tanglin Physiotherapy Centre, relocated to DSO(Kent Ridge) Building.
Our Vision
To be the Centre of Excellence in Clinical Military Medicine.
Our Mission
To ensure efficient sustenance of SAF fighting strength through delivery of quality healthcare in areas of Specialist Medical and Dental Care, Medical Grading, and In-Patient Care.
Our Roles
Through the provision of specialised medical/dental services and in-patient care, MMI serves the SAF by optimising the treatment and recovery of servicemen with significant medical problems. This will translate to operational readiness of the SAF units as well as improved well-being of the individuals in the SAF.
Timely medical grading of servicemen allows personnel to be deployed effectively in service while minimising impact on operational readiness and personal health.Services available:
- Cardiopulmonary Lab
- Deployment Medicine
- Dermatology
- Ear, Nose and Throat
- Internal Medicine
- Medical Grading
- Occupational Medicine
- Orthopaedics
- Ophthalmology
- Psychological Care
- Specialist Dental Centre
- Sports Medicine -
Click here for Terms and Conditions
Join I Quit Club on Facebook! Get tips during the 28-Day Countdown, follow other quitters and share your own quit journey with the community.
What’s more, those who have successfully registered for the countdown (taken the smokerlyser test) will get to be part of a lucky draw held at the end of the 28-Day Countdown. Come on down to the road shows happening this weekend to sign up!
Participating Pharmacies
At any of the below pharmacies, speak to the pharmacist on duty about the I Quit 28-Day Countdown.
You can sign-up for the countdown, take a smokerlyser test and receive your own Quit Pack there. Please make an appointment with the pharmacists prior to consultations.
If you need support during the 28-Day Countdown, download the I Quit mobile app from App Store and Google Play, or call QuitLine at 1800-438 2000.
Partners of I Quit
Former smokers live longer than continuing smokers. Quitting smoking has major and immediate health benefits for all, with or without smoking-related diseases, and regardless of gender and age.
For a start, smoking cessation decreases the risks of many types of cancers, heart attacks, strokes and chronic lung diseases within one short year. Women who stop smoking before pregnancy or in their first trimester reduce their risks of birth complications to that of non-smokers.
Former smokers live longer than continuing smokers. Quitting smoking has major and immediate health benefits for all, with or without smoking-related diseases, and regardless of gender and age. For a start, smoking cessation decreases the risks of many types of cancers, heart attacks, strokes and chronic lung diseases.
So why not quit today?
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Some of you might be wondering why 28 days? Well, research[1] shows that the chances of becoming smoke-free increases the longer one stops smoking and improves 5 times in the first 4 weeks (averaging 28 days). The risk of relapsing with time decreases after the first 4 weeks of being smoke-free and becomes very low after approximately 12 weeks. In addition, withdrawal symptoms from quitting normally last about 2-4 weeks.
[1] "Clinical and public health significance of treatments to aid smoking cessation. R. West and J. Stapleton. Eur Respir Rev 2008; 17: 110, 199 - 204"
What can you expect during your 28-Day Countdown?
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Former smokers live longer than continuing smokers. Quitting smoking has major and immediate health benefits for all, with or without smoking-related diseases, and regardless of gender and age.
For a start, smoking cessation decreases the risks of many types of cancers, heart attacks, strokes and chronic lung diseases within one short year. Women who stop smoking before pregnancy or in their first trimester reduce their risks of birth complications to that of non-smokers.
So why not quit today?
Health benefits of quitting
Within 8 Hours
Carbon monoxide level in your blood drops to normal.
Oxygen level in your blood returns to normal.
Within 48 Hours
Your chances of having a heart attack deceases.
Your sense of smell and taste returns to normal.
Within 72 Hours
Breathing eases as your bronchial tubes relax.
Your decline in lung function stops.
Your energy levels increase.
Within 3 Months
Blood circulation improves.
Blood pressure returns to normal.
For men, sperm count returns to normal. For women, fertility improves.
Your lung capacity increases, making walking and aerobic activity easier.
Within 1 Year
Your risk of smoking-related heart attack is reduced by 50%.
Within 10 Years
Your risk of lung, bladder, kidney and pancreatic cancers decreases.
Quit methods
Gradual reduction
If you feel that you are not ready to quit immediately, you can try cutting down on the number of cigarettes smoked each day. Start by cutting down on those cigarettes which you feel you can do without. Gradual reduction helps to reduce your body's dependence on cigarettes and will make your quit attempt later easier.Cold turkey
For some smokers who have quit successfully, this is one of the most effective quit methods to start with! Simply decide to stop smoking on a particular date and stay firm on that decision! To avoid temptations, clear all your ashtrays, lighters and cigarette packs and remind yourself of your reasons for quitting. Arm yourself with practical quit tips and with a good dose of willpower, you will succeed!
Seek professional help from quit advisors
Quit Advisors will help to assess your level of addiction, customise a quit plan according to your needs and offer you useful advice and support during your quit journey. With professional help and support, you are four times more likely to quit successfully! You can combine professional advice with any of the other quit methods.
Nicotine Replacement Therapy (NRT)
NRT includes nicotine gum, skin patches, lozenges, nasal sprays or 'inhalers'. They work by releasing small amounts of nicotine into your body (substituting the nicotine in the cigarette) to counter cravings and relieve withdrawal symptoms. This helps you cope better with your day-to-day routine while you are quitting smoking. NRT is useful for smokers who are highly addicted to cigarettes.
NRT is widely available at all pharmacies and does not require a prescription to purchase.
Medication
Medication such as Buproprion Hydrochloride is nicotine-free and works by boosting the levels of chemical messengers in the brain. With more of these chemicals at work, you experience a reduction in nicotine withdrawal symptoms and a weakening of the urge to smoke. This oral medication is available only with a doctor's prescription. Consult your doctor to find out if this is suitable for you.
There's no magic formula to quitting. Although NRT and medication can help to relieve some of the withdrawal symptoms, the key to success still lies with your willpower and determination to quit.
Kick start your quit journey by seeking advice from our Quit Consultants from QuitLine or downloading the I Quit Mobile App.If you haven't already, throw away all your lighters, ashtrays and cigarette packs! ALL of them, including the ones you've hidden in your drawer for 'emergency' purposes.
Make it known to everybody that you are quitting smoking - your friends, colleagues, bosses, family members and even your neighbours. If you are afraid to tell because you think you will not succeed in quitting, think of it from another perspective - making your quit attempt known to everyone will prevent you from failing!
List your quit buddies. Include smoking buddies who are also thinking of quitting, and non-smoking friends who will support you. Save their numbers in your handphone and SMS or call them whenever you have the urge to smoke.
Put up 'No Smoking' signs in visible areas (on your desktop, inside your wardrobe, in the washroom) to remind yourself of your new resolution. Constant visual reminders are powerful and can give you encouragement when your mind is wandering on other topics.
Know what you are getting into. You may experience withdrawal symptoms and you'll almost certainly go through urges that are difficult to control. Understand what causes these urges and withdrawal symptoms and have a plan ready for what you will do when this happens.
Remember the 4 Ds!
Distract yourself by doing something else
Prepare a 'Rescue Kit" to distract you from cravings. Some items you can put in your kit includes sugar-free sweets, MP3 player and handheld games to keep your mind distracted
Delay lighting up
Every time you feel the urge to light up, pop a sugar-free mint into your mouth or drink water to delay the urge. The cravings will pass whether you smoke or not!
Do deep breathing exercises to help you relax
Concentrating on your body and your breathing is an effective way to get over cravings
Drink a glass of water or milk slowly
Keeping your hands and mouth busy is often all you need to do to get over an urge to smoke
Managing your cravings
Nicotine in cigarettes is a powerful drug and can be as addictive as heroine and cocaine. However, not everyone will experience withdrawal symptoms. Approximately 20% of smokers will experience strong withdrawal symptoms. But they often disappear after the first 2-3 weeks when the feeling of well-being starts to kick in. The withdrawal symptoms are usually worse in the first 48 hours and they are normal signs that your body is recovering from the harmful effects of smoking. Here are some tips to help manage your cravings.
It's all in the mind
Over the years, you've learnt to use smoking as a coping mechanism to deal with your daily stresses. You now have to re-program your mind to use other coping mechanisms instead. Use these tips to strengthen your mind.
Change your habits
Smoking may have become part of your daily routine and you automatically reach for cigarettes at certain places, certain times or even around certain people. The key to changing your habits is to replace the old habits with new ones. Here are some tips to help change your habits.
Managing your cravings
If you suffer from withdrawal symptoms, try these to help make them more manageable:
Difficulty concentrating
Take regular stretch breaks to re-energise your body. To think better, try sniffing peppermint oil or drink peppermint tea instead.
Feeling irritable
Relaxation exercises like yoga, meditation and deep breathing really helps to calm the mind. If you've got time, catch a feel-good movie or comedy.
Having headaches
Get enough sleep. Stay in quiet, relaxed surroundings. A head and shoulder massage can ease the pain.
Feeling tired
Get enough sleep and increase your physical activity. Drink ginger tea to perk yourself up.
Coughing
Sip warm water. Suck on sugar-free cough drops.
Hunger or thirst in between meals
Drink lots of plain water or unsweetened fresh juices. Satisfy your hunger with low-calorie snacks.
Change your habits
Old habits die hard. So find new habits to replace them!
Got a daily routine? Change it!
Try introducing some changes in your daily routine. If you tend take a certain route to work every day, take another path. Have breakfast somewhere else that prohibits smoking and if you smoke after a meal, eat a fruit or brush your teeth instead. Try drinking other hot beverages instead of your usual morning coffee. This will break the associations that you have formed with smoking.
Keep your hands busy
You can't smoke if your hands are occupied, so think of ways to keep those fingers moving! Every time you feel like your hands are 'empty', SMS your friend or play some games from your handphone.
Fill up with healthy snacks
Replace cigarette toxins with low-calorie snacks, fruit and vegetables. Fill your mouth with sugar-free candy or mints, this will give you an excuse to reject cigarette offers from your friends.
It's all in the mind
Build a strong mind to keep your motivation strong!
Think positive - Visualise yourself as someone who has overcome quitting. Being able to picture yourself as someone you want to be helps to shape your attitude towards achieving it. Smile and use positive words in your inner thoughts or when talking to others. You'll be surprised how contagious positive attitudes can be. When you are positive, people naturally like to be with you and that reinforces your positive thinking.
Find a listening ear - You don't have to quit alone. Find support and encouragement from friends, family, a loved one or even a professional advisor when you feel your resolve slipping. Share with them your problems and feelings and make a connection with others. By doing that, you'll lighten your emotional load and give you more comfort and support in your quit attempt.
Keep yourself distracted - Always thought about picking up a new language or a new hobby? Now's the time to do so. Sign up for class, learn a new instrument (drums might be good for relieving stress) or start playing some computer games to keep your mind off smoking.
Get active! - Engaging in physical activity releases endorphins in your body, giving you a natural feeling of well-being. If you have no time for a proper game or a swim, try integrating some simple exercises such as climbing the stair or brisk walking to the train station.
Find other ways to relieve stress - Relax with yoga or get your body grooving to a new dance! You can also try deep breathing exercises and muscle relaxation methods for quick results. If your schedule allows, you might want to go for a short weekend getaway to refresh your mind and soul.
Be strong and be positive. Tell yourself you can do it! Quitting smoking may be a challenge, but positive thinking will help you achieve success. -
More can be done to monitor and support national servicemen with mental health issues, according to two experts who used to work with the Singapore Armed Forces (SAF). These include fighting the stigma attached to such illnesses, raising awareness about mental health and having more in-camp psychiatrists. Earlier this week, State Coroner Imran Abdul Hamid delivered his findings on the death of Private Ganesh Pillay Magindren, who was found at the foot of his Sengkang condominium last July. The 23-year-old had been diagnosed with schizophrenia, which distorts a person's thoughts and emotions, causing him to lose touch with reality.
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Handling a mentally ill soldier is not easy. They require proper attention and a suitable working environment for them to thrive, said psychiatrists contacted by The New Paper. For this to happen, the Singapore Armed Forces (SAF) has to take ownership of its soldiers, Dr Ang Yong Guan said.
Dr Ang, who is in private practice, was the head of the Psychological Care Centre (PCC) at the Military Medicine Institute during his 23 years with the SAF from 1986 to 2003.
He said that of his 4,500 patients, there are fewer than 10 cases of full-time national servicemen (NSF).
"I forward each NSF's case to the SAF. I believe the organisation should be responsible for its own soldiers," he said.
But he thinks that the majority of these cases do not get picked up.
"(When I was at PCC) I always made it a point to monitor those soldiers who had severe mental illnesses. I would even call their private psychiatrists to find out more.
"Only if the organisation's leaders are committed to monitoring and helping these patients can they be given the right attention and help," Dr Ang said.
Consultant psychiatrist Ken Ung of Adam Road Medical Centre said that when a soldier is found to be mentally ill, steps should be taken to ensure he is placed in a suitable working environment.
Dr Ung, who sees about 30 to 50 cases of NSFs a month, said that superiors and colleagues should also understand that problematic soldiers may not always be trying to play the system.
BE UNDERSTANDING
"There are cases where the superiors are very understanding and sympathetic towards their condition and always willing to listen to them, and (the patients) thrive," he said.
But those who had difficult bosses could lead to a downward spiral of the soldier's condition, he said.
"I've had such patients who became more and more depressed, constantly had nightmares. Parents would complain about their behaviour and some even had suicidal thoughts," he said.
Superiors should give their subordinates the benefit of the doubt, said Dr Ung, adding that they should be proactive and take the time to find out if their soldiers are all right.
"The SAF is a microcosm of society. It's inevitable that you will get soldiers who are mentally ill. So you should learn how to handle and manage them."
The Ministry of Defence (Mindef) said in a statement on Tuesday that it will study the State Coroner's findings carefully to improve and tighten its procedures to ensure better compliance by Singapore Armed Forces units in dealing with soldiers with mental problems.
This article was published on April 12, 2014 in The New Paper. -
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