Mental Health Booklet by Inter-University LGBT Network, Singapore

Mental Health Booklet

Created by Inter-University LGBT Network

Editor’s Letter This booklet was produced by Inter-University LGBT Network’s dedicated team of writers and creators. Thank you for generously contributing your talent and hard work! As LGBTQ+ individuals, the effects of the COVID-19 pandemic and other local and global events have been exacerbated, leaving many of us vulnerable. The community is thusly at a disproportionately higher risk of poor mental health. This is due to a host of challenges that include movement restrictions, increased time spent in non-affirming home environments, isolation and more. Therefore at this crucial point, IULN has worked to produce a resource that could impart healthy coping mechanisms that are simple to pick up and effective. In this booklet you will find articles and resources regarding mental wellness and mental health for LGBTQ+ persons. We hope that this resource will benefit many and that you (the reader) will enjoy reading this as much as we enjoyed putting this together. Thank you for your support thus far, and do keep an eye out for more publications like these in the future!

Charm & Tynnyi Executive Directors (2020-2021) Inter-University LGBT Network

30 Day Bingo Challenge & How to Play

3—4

Challenge categories

5—6

Creative Hobbies

7—8

Physical Exercise

9 — 10

Self Care Treats

11 — 12

Social Buzz

13 — 14

Internet Detox

15 — 16

Declutter Your Life

17 — 18

Setting Boundaries

19 — 20

Mindfulness

21 — 22

The Language of Self Love

23 — 24

Embodied Yoga for Wellness

25 — 32

Reach Out for Help in Singapore

33 — 34

Supporting a Loved One

35 — 38

Substance Use & Safety

39 — 40

Resource guide

41 — 42

Content

30-Day Bingo Challenge Do something crafty

Have a 20 minute stretching session

Do something you enjoy without guilt

Write a letter/text to an old friend

Take a leisurely walk anywhere

Be a kid again! Play on the playground

Cook with friend(s)/ parents(s)

Go to the library or bookstore and read

Watch funny youtube videos

Create a playlist with/for your friends

Visit an outdoor attraction (e.g. Zoo)

Swap music with your friends

Spend time out in the garden/park

Take a 1/2 hour break from social media

Try out a new hobby you’ve been putting off

Edit who you follow on social media

Handmake a gift for a friend

Pick an old hobby back up

Have a dance party to your fav music

Cook a fancy meal/ dessert. Treat yourself

Complete one of the hiking routes in Singapore

Buy a small treat for yourself at the store

Learn a new form of exercise (e.g. cardio)

Play your favourite video game

Plan a hangout with a few of your friends

How to play the 30-Day bingo challenge: Each tile colour represents a different challenge category, with different corresponding tasks to do written in each box. For the ‘General Wellness’ boxes, you can choose from the list of activities below!

Legend:

Creative Hobbies

Physical Exercise

Self Care Treats

Social Buzz

Internet Detox

General Wellness

General Wellness - Practice mindfulness/meditate/ reflect for 5-10 minutes

- Try to make yourself laugh by looking at things that you find hilarious (e.g. memes, vines)

- Say ‘no’ to someone - Wash your face - Say three affirmations out loud/ write it down - Reflect on and write down something you’re grateful for - Write a list of ‘annoying tasks’ that have been weighing on you and knock them out in an hour - Make your bed - Take a long shower/soak in a bath - Make a drawing of your favourite moment today

- Eat 3 meals a day - Hit your sleep goals, and work towards a regular and adequate sleep schedule - Change your sheets - Declutter a spot in your house that’s been bugging you - Drink 2 litres of water everyday (Do it for the entire duration of the challenge)

Challenge Creative Hobbies You don’t have to be an artist to enjoy arts and crafts. Try cooking yourself a meal, taking up knitting, or creating a great gift for a friend!

Physical Exercise There are many benefits to exercising, such as regulating your mood and increasing seratonin levels in your body. Even a short 1520 minute session can make a difference.

Self Care Treats Amid the stress, we have to remember to treat ourselves sometimes. With these simple activities, you can find a bit of serenity in the chaos and take some time to do something you enjoy.

Categories Social Buzz When was the last time you reconnected with an old friend? Send a text to someone you haven’t spoken to in awhile, or make a youtube playlist for a friend!

Internet Detox On average, Singaporeans spend about two hours on social media everyday. Disconnect from your phone, and connect to your surroundings for a bit!

General Wellness We also have some cheap and easy activities to help ease stress. Write down three different affirmations, clear your list of ‘annoying tasks’, make your bed! These can have great results on your personal life if done on a regular basis!

Creative Hobbies Engaging in creative hobbies can be a form of self-care and there are numerous benefits that come along with it! Not only can it take your mind off the hectic day-to-day lifestyle, healthy outlet to relieve stress, make new friends and form meaningful relationships in the process! Maybe you’ve seen people following Bob Ross tutorials to relieve stress, or picking up knitting or crocheting last year during Circuit Breaker. It turns out that creating pretty homemade items isn’t the only benefit of having a creative hobby! Creative hobbies, such as painting, knitting, crochet, sewing and embroidery can help us believe that we’re making a mark on the world - no matter how small. It’s hard to be stuck in the mindset that your actions have no impact when you’ve just created a pair of socks for yourself, or painted a picture of a scenic mountain that’s now hanging on your wall. Using bright colours in your projects can also uplift you, being a stark contrast to the recent dull, rainy skies.

Challenge activities: Do something crafty

Try out a new hobby you’ve been putting off

Cook a fancy meal/ dessert. Treat yourself

Pick an old hobby back up

Handmake a gift for a friend

The tangible items that we create are both a reward for our hard work and a reminder that our efforts do have an impact on the world around us, even if it’s as small as a flower on an embroidery piece. Some hobbies also allow us to enter a state of “flow” — we feel less self-aware due to the intense amount of focus and relaxation that those activities need. This also helps you keep your mind off anything that’s been bothering you, and be able to come back to it with a clear mind after relaxing. Sometimes, you may gain new perspectives on your problems after a good session of knitting, making them easier to solve. You may also find yourself making new friends through a hobby! Singapore has many small creative communities centred around specific crafts, and you could easily foster new bonds with cool people through discussion of the hobby you share. This could come in the form of forum discussions on specific techniques, sharing patterns you’ve created, or just discussing the purpose behind your latest project. These new friends could give you tips on how to improve your skills, offer critiques on your creations, and push you to new heights, both in your self-esteem and your motivation to create better things!

You don’t have to be an artist to enjoy arts and crafts. Try cooking yourself a meal, taking up knitting, or creating a great gift for a friend!

Physical Exercise Staying active has many benefits, improving mental health and lowering risk of diseases for individuals. For people with disabilities, physical activity can help support daily living activities and independence. Exercise can be daunting, but here are some places to start for anyone who has been wanting to exercise more. Remember, any amount of physical activity that makes your heart speed up can improve your health! Getting even a little bit of activity is better than none!

There are many benefits to exercising, such as regulating your mood and increasing seratonin levels in your body. Even a short 15-20 minute session can make a difference.

Challenge activities: Take a leisurely walk anywhere

Have a 20 minute stretching session

Learn a new form of exercise (e.g. cardio)

Complete one of the hiking routes in Singapore

Have a dance party to your fav music

2. 3. 4. 5. 6.

Easy activites: Start small and work your way up. If you are new to staying active, don’t expect to be able to do fifty push-ups instantly. Instead, set manageable goals and be kind to yourself. This way, you’ll prevent risk of hurting or injuring yourself too. Even running for five minutes is much better than not running at all! As you keep practising, you will get stronger and faster, and be able to increase the amount of exercise you do each time. Make it a habit. Setting a few minutes each day to do a few push-ups or sit-ups. It can be before bed, before dinner, or after you wake up in the morning. If you make an appointment to do some light exercise every day, it will be easier to hold yourself accountable, and work towards a healthier lifestyle. Watch Youtube videos for inspiration. If you have trouble thinking up a routine to stick to, you can check out youtube for exercise-at-home videos to groove along to! There are many youtube videos of different difficulty levels, so you are sure to find something that fits you! Do something fun. Remember, exercising doesn’t just have to be tedious or boring! Why not try dancing, or swimming, or yoga, or cycling? Find a pal. If you find it hard to stay motivated to stay active, why not find a friend to exercise with? That friend can be a family member, or a pal from school. Why not make a date to go walk at a reservoir together? Being Active = exercise. Remember, exercise or staying active doesn’t have to equal ‘hitting the gym’, and comes in many forms. If you cleaned your entire house, that is exercise. If your work requires manual labour, that is exercise. If your bus stop is a ten-minute walk away from your house, that is exercise. Doing all these things can improve your physical fitness and stamina too.

Self Care Treats What is self-care? Everyone from Lizzo to Michelle Obama is talking about it. But what exactly does self-care entail, and why is it important? Self-care is anything but frivolous, or self-indulgent. Unhealthy coping mechanisms such as excessive drinking, smoking and substance abuse are often mistaken as self-care. Rather, selfcare is about forming healthy habits and building them into your daily routine. Contrary to popular belief, self-care does not have to mean descending into a state of consumeristic hedonism. In fact, it doesn’t have to cost a lot of money at all. See our self-care category of activities for some cost-effective ways to self-care! Feminist thinker Audre Lorde reframes caring for oneself as an act of self-preservation in a harsh world, instead of as a selfish moment of weakness or giving in. Surrounded by everyday stressors, self-care is an essential way for us to destress. At its core, it is all about taking care of your own body, mind and soul. Self-care can include self-improvement too.

Challenge activities: Watch funny youtube videos

Be a kid again! Play on the playground

Do something you enjoy without guilt

Play your favourite video game

Buy a small treat for yourself at the store

Easy activites: 1.

3. 4.

Curate your social media experience: Ask yourself if you’re happy with how you are spending your time online. You can curate your social media experience in several ways: muting trigger words and unfollowing pages, blocking hostile accounts, setting limits on the time that you spend on a certain app, or deactivating your social media account completely if it gets to be too much. Getting enough sleep: How many hours of sleep are you getting a day? Getting enough sleep is crucial for well-being. With benefits such as mood-regulation, improved memory and lower risk of certain diseases, getting 7-9 hours of sleep a day can be a simple way of turning your life around. If you have trouble sleeping at night, tips include exercising, not looking at a screen before bed, reducing caffeine, or taking melatonin supplements. Do something for fun: Have you wanted to take some time off to rest or contemplate? Well, give yourself permission to do so. Sing, or dance, or watch some television. Life isn’t just an endless rat race – it’s important to take time and stop to smell the roses too! Set goals for recovery and growth: You can come up with a long-term plan for your personal growth. Think about things that make you happy and goals you want to achieve. By setting goals that’s personal and motivating for you, you’ll be able to complete them more easily.

Amid the stress, remember to treat yourself! With these simple activities, you can find a bit of serenity and take some time to do something you enjoy.

Social Buzz Stay socially connected for better personal well-being! Reconnect with your friends and loved ones with the SOCIAL BUZZ Bingo activities! Be it letter-writing or playlist-making, we hope that these activities inspire you to show love and appreciation for the friends and loved ones around you! As social creatures, we have an innate desire to connect with others and build social relationships. Regardless of whether you’re an extrovert or introvert, everybody needs their circles of friends to confide in and enjoy life with. These social connections and relationships form the bulk of our immediate support system — people that we can approach for support, love and strength when we need it the most. Here’s an activity: who are the people you can count on to lend a listening ear, and encourage you?

Challenge activities: Swap music with your friends

Create a playlist with/for your friends

Cook with friend(s)/ parents(s)

Write a letter/text to an old friend

Plan a hangout with a few of your friends

Having social connections and participating in social activities is crucial for one’s mental well-being. Did you know: being socially isolated from friends and peers can have negative impacts on one’s mental-being, heightening chances of psychological distress or depression? With most things being online in the past year, it may have been harder to catch up with your friends, or notice when someone has been withdrawn. Perhaps you haven’t heard from or seen a friend in a few months. Or perhaps your friends haven’t heard from you in a while. If that is the case, we hope that our Social Buzz activities can give you a chance to reconnect with your friends and loved ones! If you’re tired of sending ‘Hey how’ve you been doing’ texts, why not create a playlist for them, or mail them a letter? If you haven’t heard from someone in a while, why not ask them to cook a meal together? Go show some love and appreciation for your friends by participating in our Social Buzz activities with them! We hope these activities will rekindle some friendships, even in these difficult times. Remember: socially distanced doesn’t have to mean emotionally distant!

When was the last time you reconnected with an old friend? Send a text to someone you haven’t spoken to in awhile, or make a youtube playlist for a friend!

Internet Detox Consider going on an digital detox — taking some time off the internet and your electronic devices. While you don’t have to go completely off the grid forever, some time off can still work wonders for your mental health. We live in the day and age of the Internet, and many of us cannot remember a time without it. In fact, we’ve probably used the Internet even more during this pandemic through Work-from-Home arrangements, Zoom online lessons, and more time spent cooped up at home. One could argue that today, we have the world at our fingertips — but sometimes, that can be too much as well. Excessive Internet usage has been found to have a potential impact on the mental health of youths, causing an increased prevalence in symptoms of depression and anxiety, lowered self-esteem and increased hostility towards others.

Challenge activities: Take a 1/2 hour break from social media

Spend time out in the garden/park

Visit an outdoor attraction (e.g. Zoo)

Go to the library or bookstore and read

Edit who you follow on social media

Even moderate Internet usage can have a detrimental effect on mental health, through empathetic distress. This occurs when individuals are emotionally involved in the negative events and feelings in another’s life, and feel the distress as if it were their own, also referred to as the “cost of caring”. A study done by Pew Research Center suggested that social media users were more likely to be aware of major events in the lives of people around them, which could expose them to emotional involvement and subsequent distress. That’s why we’re encouraging taking time off from the Internet this month. Take the time to unplug by appreciating nature (we’ve recommended watching the sunset or taking a walk through a park) or unwind through relaxing and enjoyable activities such as reading in a comfy chair!

On average, Singaporeans spend about two hours on social media everyday. Disconnect from your phone, and connect to your surroundings for a bit!

Removing clutter is not just removing dust and filth from your surroundings. Decluttering can also help to pave the way to eliminating unhealthy coping mechanisms or habits. A clutter-free space can contribute to your mental well-being by reducing anxiety and stress levels, maintains inner peace, and improves self-confidence, leading to a clearer mind and stronger decision-making skills. And this is certainly achievable without relying on unhealthy coping methods such as excessive alcohol consumption, smoking, or substance abuse, to help you relax and free your mind.

Ever gone to a stationery shop, seen the disorganised displays of coloured pens, and felt an urge to organise them? How about the satisfaction you felt after the pens were organised and neatly arranged by colour? Well, the same may apply to your home! Studies have shown that having a cluttered home is correlated with having higher levels of the stress hormone cortisol, higher rates of depression and fatigue1, and disrupted focus on tasks2. So there’s truth behind the saying “messy house = messy mind”. To get you started on this task, we have some tips! We know the goal of organising your entire room or house may feel daunting, and it’s hard to find the motivation to even begin. So start small! Use the 5-minute rule for this- if you can do a certain section in 5 minutes, do it first. The small tasks will slowly build up and contribute to a neater home, little by little. These can be as simple as placing all your spice bottles in a spice rack, or gathering all your pens scattered around and putting them in a designated cup. If you can’t do it in 5 minutes, try to break it down into smaller steps and do those! Don’t force yourself to finish in one day! You may see organising your house as a daunting task that will take up a whole day, which you don’t have the time for — or you could do a little every day, and see the whole task as a process. Big things take time. Rome wasn’t built in a day! It’s important to take breaks and reward yourself for a hard day’s work- even if you’re halfway done! Make the process of organising things enjoyable — if you’ve seen an old thing that brings back good memories, take the time to reminisce and look back on them. Gone at it for an hour? Take a water break, step back, and admire the progress you’ve made so far. Organising doesn’t have to be a chore!

Declut t your li er fe!

g n i t s t e e i S dar n u Bo Did you know, setting boundaries does not equate to being selfish or ungrateful? Psychologists agree that setting boundaries in relationships is healthy, and can improve rather than damage a relationship. Setting good boundaries can in fact boost self-esteem and reduce stress, reducing chances of psychological distress! This week, we’re asking you to say ‘no’ to someone. We hope to encourage everyone to reflect and learn to put yourself first, sometimes. Boundaries protect your personal self by setting a clear line between what is ‘me’ and what is not. If you don’t set clear boundaries, others may feel entitled to determine your thoughts, feelings, and needs for you. Defining boundaries helps you determine what behaviour you can accept from others and what you can’t.

2 Types of Boundaries Physical boundaries involve your body, personal space, and privacy. Violations include standing too close, inappropriate touching, even looking through your personal belongings, such as your cupboards, files or your phone.

Emotional boundaries involve separating your feelings from another’s. Violations include, taking responsibility for another’s feelings, letting another’s feelings dictate your own, sacrificing your own needs to please another, blaming others for your problems, and accepting responsibility for theirs.

Let’s talk about personal boundaries! Setting and communicating boundaries is essential to protect your personal self. It gives us a sense of agency and help us take charge of our lives. Knowing where and when to draw the line allows you to take better care of yourselves and builds resilience to cope with difficult and uncomfortable situations.

This week, we’re asking you to say ‘no’ to someone. We hope to encourage everyone to reflect and learn to put themselves first, sometimes. If you are stuck on how to begin to have a relationship with more boundaries, here are some tips. They work for both platonic and romantic relationships!

1. 2. 3. 4. 5.

Communicate your thoughts with one another. Honestly and respectfully share your thoughts with the other person. It may take a while to put them into words, but it will be worth the time. Never assume or guess your partner’s feelings. Following on from the previous one, you may feel like you know a friend or partner very well, but making assumptions can create a lot of misunderstandings. Follow through on what you say. Setting boundaries but not following them lets the other person think they have an excuse to continue to overstep your boundaries. Before making an exception to your own boundaries, consider if that is really needed. Take responsibility for your actions. Before blaming someone else for the way you feel, take a step back and think about whether you may have inadvertently contributed to the situation. Know when it’s time to move on. You can only control the way you react to a situation. If a friend or partner just doesn’t respect your boundaries, it may be time to end the relationship.

s s e n l u Mindf Mindfulness. Meditation. Reflection. These are popular terms, but what do they mean, and how can we practice them? Mindfulness is the mental practice of focusing on the present. It means putting intentional attention on your present environment, thoughts, emotions, and accepting them without judgement. It is a form of meditation and reflection, which may help you gain greater awareness of yourself and the situations you’re in, reduce negative emotions and overthinking, and improve on your ability to cope with stressors in your life. It may also help you develop more empathy for others! Given the many benefits of mindfulness, we’ve chosen to include it in our category of mandatory activities for the Bingo Challenge!

[Content warning: mention of food] Have you heard of the term “mindfulness”? Ever wanted to give it a try? Well, there’s no better time than now! Practicing mindfulness helps us to reflect our thought processes, reduce negative emotions and take steps toward cultivating a healthy mindset.

22 There are various methods to practice mindfulness. You can try a kinetic approach, or you might prefer more structured, meditative exercises.

Daily Activities Slow down, and engage your environment with conscious attention on your senses. Perhaps when taking a fave meal, put your devices aside. Focus on the taste, smell, texture of your food, and find things you enjoy in it

Meditation Find a static position that works for you, whether that’s standing, seated or lying down. Focus on your breathing cycle, and allow your mind to be quiet or wander. What thoughts come up while you’re meditating? Returning to your breath, take note of where your mind wanders.

By stepping back and becoming more aware of your thought patterns, you can better judge whether your train of thought has been helping or hurting you, and think of ways to improve on them to develop more healthy self-talk.

The Language of Self Love by Aleesha Khan (@Self_Ally)

Self care has become a beautifully convoluted term in this day and age. The truth is it can’t be bogged down to any one definition because it means entirely different things to each individual, simply because we all have different needs. Self care is rooted in turning inward, focusing on the transformation and growth that arise when you give your mind, body and soul what it needs. The tools of this journey are entirely your creation. A good foundation to this process is reminding yourself of the 5 love languages in relation to the self. Our relationship with ourselves requires the same amount of work as all of our other relationships, so building that connection to ourselves, our inner child, and all the sore parts of ourselves can be a vital part of healing.

The first love language is physical touch, this could be the act of brushing your hair every night before bed, or somatic yoga in the morning, or even giving yourself shoulder massages during the day with a fragrant oil. These small daily habits where we choose to connect physically with ourselves grounds us to our body. This is very useful because our body is the first to let us know how we feel at any moment, as well as what we need to feel safe and cared for. The second love language is acts of service. There are many ways to show up for ourselves in service, when we organize our time around our needs, or when we get our chores done even when we’re tired - these acts of service are a way to show up for ourselves, teaching ourselves that we deserve to be cared for and will do so.

The third love language is receiving gifts, this is a beautiful way to be kind to yourself. Decorate your space exactly how you want. Treat yourself to goodies and trinkets when you want them (and can afford them), provide your body with healthy nourishing food - when you gift yourself with what you want you are telling yourself exactly how you deserve to be treated. You don’t have to earn good things, you deserve to be rewarded for simply waking up every day and trying to do your best. The fourth love language is quality time, this is a very important tool to learn and incorporate into your daily life. A really fun way to practise prioritizing your time for yourself is to add solo-dates to your planner, taking yourself anywhere you’d like to explore from nature to cafes to museums. The act of learning to enjoy your solitude can teach us more about ourselves and what we enjoy than we may realize. The last love language is words of affirmation. How we speak to ourselves has a huge impact on our mental health. Many of us might have a natural tendency to doubt ourselves or put ourselves down when we don’t get things right, therefore, it’s important to build strong affirmations and positive self-talk into our daily practice so that when those low moments arise which is perfectly normal, we have a response and we are prepared to support ourselves through those moments.

Understanding the love languages within our relationship to our body, our mind, and our inner child is a strong tool in maintaining healthy habits that show us that we are willing to show up for ourselves, willing to do the work, and that we do so because we know we deserve that kind of gentle love from both ourselves and others. You can practise this by keeping a journal and noting down each day which self-love language you feel you engaged well in and are proud of and perhaps which self-love language you could have needed more of.

Embodied Yoga for Wellness by Leanna Emmanuel (@UnapologeticYoga)

What is embodiment? To embody something means to give it visible, tangible form. An embodied yoga practice places emphasis on being consciously aware of the body, allowing that conscious awareness to move into the shapes that we make during the practice. In conjunction with other mechanisms and therapies, your yoga practice can be a powerful tool to support and complement your journey of caring for, and getting to know, the Self. As marginalised people, it can often be difficult to navigate this process of connection between the mind and the body, but it is something that can be nurtured over time. Together, let’s explore explore ways we can come into an embodied yoga practice that’s right for you, as well as look at a 20 minute wake up/wind down routine that you can do at any time of day. Take a deep breath — let’s begin.

Set up your space You can do an embodied yoga practice anywhere - in bed, in a chair or on the floor. To invite ease into the practice, though, it can be useful to take a moment to set up your space either before you start, or even the night before. You don’t need a yoga mat to practice - feel free to use a towel, a rug, or even just the floor, remembering to pad your joints if the surface you’re on is too hard. Ideally, you’d be able to practice in a clean, organised, clutterfree space. Realistically, for many of us, that’s not always possible, or maybe you just don’t have energy to handle two tasks: organising and spending time with the self. If that’s the case, I invite you to experiment with soft, dim lighting, facing away from the clutter or simply closing your eyes, visualising yourself somewhere else - maybe a calm location, or an empty room. Maybe explore taking your practice outdoors, to a park or garden where you can spend time with nature, to see if that helps you feel more grounded. Yoga is traditionally done in the morning, but it doesn’t have to be at all. Try a mid-afternoon break for some chair yoga and a cup of tea, or a nourishing night-time practice by candlelight.

Invoke your senses Engaging with touch, taste and smell are small ways to help with becoming embodied, because they’re practices that we’re used to doing on a daily basis! Try this by beginning your practice by anointing yourself with essential oils or scented lotion, perhaps breathing in the scent before you come into meditation or before you rest in a shape for a few minutes. Experiment also with having a warm drink, or playing some music before and after your practice. You may want to use the same music, drink or scent over time to build a stronger association in the mind between your practice and the sense that you’re working with.

Try gentle affirmations

Embrace suggestion over instruction

In a body-based practice, it is important to be gentle and invite acceptance. Remember that your body is here to support you through your practice, just like it supports you through each and every day! Try either verbally speaking affirmations before, after or during your practice, or repeating them in your head right after a couple of minutes of meditation. Try: My body is here to guide me, hold me, and support me.

When looking at shapes, either from a book or when following a video, I invite you to see them as cues rather than definitives. There are many different ways to come into shapes, that suit bodies of all kinds and all abilities. The actual physical postures matter much less than the idea of taking time to spend with yourself and aligning the body and the breath. Remember also that not every practice works for every person - what matters is finding a sequence that works for you and your own individual needs. If a shape isn’t feeling good for you today, there’s probably a reason for it. Listen to your body, take only what you need and make time for gentle, kind rest.

Add other nourishing practices to your routine There are lots of other reflective activities that can complement a yoga practice, like journaling, playing music, and reading the tarot. If these are already part of your daily ritual, see if you can explore embodying the practice by translating the emotions that came up during journaling perhaps, into your yoga practice. How do these emotions feel in your body? How do you feel sitting with them?

Include other people! Embodied practices can also be a way to move from selfcare to community care. If it’s something that brings you joy, see if you can integrate a routine with other people in your household, friends (maybe even on a video call), or pets, combining your energies and seeing if they enrich each other. Your movement practice doesn’t always have to be alone in a locked room - it is also possible to find expansion through connection and community, and work together for the goal of collective liberation!

20-minute gentle wake up/ wind down flow Meditation (3 mins) Find a comfortable seat, maybe cross legged or kneeling, or maybe in a chair. Allow your eyes to softly flutter closed and your palms to come on top of the knees. Begin a conscious observation of the breath, noticing your inhales and exhales, as well as the sounds around you. If your mind begins to wander, allow yourself to come back to the sensation and feeling of the breath. The body is breathing.

Tadasana — Mountain (1 min) Keeping the eyes closed, gently come to a standing position. Allow your legs to be shoulder-distance apart, and your arms to come to your sides, slightly away from the body, palms facing in front of you. Remember to keep the joints soft, maybe with a micro-bend in the elbows and knees. Spend a few moments observing the breath again. What feels different in this shape, compared to sitting down?

Ragdoll (2 mins) From standing, allow the legs to move a step closer to each other, maybe touching each other. Bend at the hips to allow the upper part of the body to come towards the ground, maybe bending the knees gently if that feels good. Allow the tips of the fingers to graze the ground, before reaching them back up to grasp opposite elbows. Allow the back of the neck to relax and surrender to gravity, maybe gently rocking your arms from side to side.

Cat & Cow (2 mins) Gently lower yourself to the ground, coming to hands and knees, allowing your wrists to come below your shoulders, and your knees to come below your hips. If you feel discomfort in the knees, try padding them with a blanket or with your folded up yoga mat. For cow pose, inhale as you drop the belly towards the ground, lifting the upper torso, looking towards the sky. Allow the shoulderblades to be broad as you draw the shoulders away from the ears. For cat pose, exhale as you push into your palms and the tops of the feet, spreading the fingers wide and rounding the back, allowing the neck to gently release towards the floor.

Balasana — Child (2 min) From hands and knees, move yourself backwards, allowing the tops of your feet to come to the ground, toes close to each other, back of the thighs in contact with the lower leg. To make space for the torso, consider moving the knees out wider, to sink closer to the ground. Walk the palms forward, extending both arms in front of you. Allow the forehead to come close to the ground, maybe resting on the ground. On each exhale, see if you can inch the fingertips a little further away, noticing how the sensations feel in the shoulders and the upper back. Move out of this shape by walking the fingers all the way to the body, and then pushing yourself up to kneeling.

Ananda balasana — Happy baby (3 mins) Come to lie on your back, bending the knees so that the soles of the feet are touching the floor. From here, bring your bent knees towards the upper torso, allowing the soles of the feet to face the sky. Reaching forward and allowing the shoulders to stay on the floor, take hold of either the inside or outside of the feet, or the ankles, with your hands. Choose maybe to spreading the knees wider apart, to make space. Spend a few moments here rocking back and forth, or side to side. To release, allow the soles of the feet to come back to the ground, knees bent.

Supine twist (2 mins per side) From the previous shape, bring both knees close together, soles of the feet still on the floor. On the inhale, and move both legs together to the right, keeping the torso still and on the ground. Moving only the legs. Notice the sensation of the twist as you maybe allow the arms to come up over the head. Observe the breath. Repeat on the other side.

Savasana — Corpse (5 mins) As you lie down, we’re coming into our final shape - one of relaxation. In Savasana, allow your legs to come mat-width apart, taking up space. Your hands can stay over your head, or you can bring them to the side of the body, spread out wide. Gently blink the eyes closed as you observe the different parts of the body and consciously allow them to relax - the toes, the ankles, the thighs… all the way up to the crown of the head. The body is still, silent and aware. Gently blink your eyes open when you feel ready to come out of savasana — your practice is complete.

Reach out for help in Singapore by Aleesha Khan (@Self_Ally)

It’s very normal to need support with mental health, however knowing how to access the right support can be confusing. The first step is to remind yourself of the objective: to simply feel better than you do right now. You deserve a life that is easy and functional to exist in, and it is always possible with the right help. When you’ve been surviving through your life for so long, you may not understand the potential to start living a life that is comfortable with your mental health conditions. This is why it’s important to seek help until you find what works for you. These are the ways you can navigate support in Singapore:

Speak to a trusted individual Speaking about your mental health is a very personal and intimate process. Start slow, give yourself time and space to decide who you want to speak to and how much you’re ready to disclose. Whether a family member, a friend, or a teacher, you have a right to set up boundaries on how much you will be sharing and preface the conversation with your expectations. You deserve to be listened to with intention and have your feelings respected. When sharing it’s important to remember that how much and what you share is up to you, you don’t have to answer every question asked and you have a right to preface the conversation with your expectations of them. Let them know how they can support you, whether it’s physical support like booking appointments for you or helping with daily tasks, or simply being a supportive figure. The act of talking to someone who can offer encouragement or empathy for your situation can reduce stress levels and

improve your capacity for further support. It’s a lot to carry the weight of our mental health struggles alone, and you don’t have to, whether it’s a friend, relative, parent, teacher or any trusted adult - there are people who will be able to support us.

Get a referral from a Polyclinic In Singapore, the most affordable mental healthcare option is to go to your local polyclinic and ask for a referral to a government hospital which will offer subsidized rates for you to see a psychologist regularly. It’s useful to state your exact issue (i.e, panic attacks, depression, etc) so the doctor and later the psychiatrist can make a note and refer you to a psychologist best qualified to treat you. Besides the public healthcare route, there are many private clinics that offer subsidized rates and have well qualified psychologists on staff. Whether it’s LGBTQIA+ related mental health struggles, or domestic abuse, or a specific health condition, there are numerous psychologists trained in all of these specific areas at various clinics in Singapore. Head over to the community resources page for some options!

Find a therapist that works for you One key tool in seeking help is self advocacy. There are many factors of marginalization that affect your needs in a therapist. For example, being queer, or a person of colour would mean that you require a therapist who is both educated on your identity and respectful of it. Hence, a good practice is beginning your first session by setting your expectations with your therapist. This can also be done via email beforehand if that’s easier. It is your right as a patient to be involved in the treatment plan and change therapists if you’ve given it time and you find that you need a better fit.

Mental health struggles take a lot away from us, that often means we are living through our lives in a painful and difficult manner, so much so that we may not even see how much it affects us. Seeking help is a very powerful first step to deciding you deserve a life that is simply easier, and more fulfilling for yourself.

Supporting a loved one with anxiety & depression by Aleesha Khan (@Self_Ally)

When a loved one has decided to open up to you about their mental illness, they’ve carefully chosen you because they trust and hope that you are someone who will respect their feelings. It can be a natural reaction for friends and family of someone in need to want to solve the problem and rid them of their pain, but with mental illness there is no quick fix solution. A good reminder to the self as you navigate this experience is to ‘provide support, not solutions’. The best thing you can give to your loved one when they begin their process of healing or recovery is an open ear and validating statements so that they have space to figure out how they feel and what they need next in a supportive environment.

What are anxiety & depression? Anxiety Disorder and Clinical Depression are two of the most common mental illnesses faced by people today, they are often interconnected and both can make functioning through daily life very difficult. Mental illnesses are very much a physical health condition, symptoms can include an array of things we may be unaware of, from chronic pain to nausea and vomiting, people living with mental illness are suffering in a very real way. However, many of these symptoms may not always be evident because many people with anxiety or depression have learnt to mask their symptoms in an effort to remain functional in their daily lives and prevent judgment from those around them. These conditions may not have a clear beginning, middle and end, recovery is not a linear process and takes a fair amount of patience and support from loved ones.

What does recovery look like? The first step in supporting an active recovery is guiding your loved one to the right professional support, this may be difficult for them as opening up and beginning the process might be daunting and feel exhaustive, so it’s important to give them space to be ready for the process while reassuring them of the importance of getting professional help and the potential for recovery and a more positive future. You can encourage treatment by offering to help with each step of the way, from booking the appointment, to getting your loved one to the appointment - your support means less overwhelm and exhaustion on their part and will help ease them into it.

What does support look like? An effective way to stay supportive of your loved one is to offer consistent practical help. People living with anxiety or depression may struggle with daily tasks that we might see as simple, so it’s essential not to judge them as lazy or weak because this couldn’t be further from the truth. The reality is everything we do with ease can take them ten times the effort because their symptoms include fatigue, exhaustion, chronic pain, and a true loss of motivation at times which is beyond their control. Cooking a meal, or cleaning up their space can be a helpful way to make functioning easier for them.

How do we reduce stigma? There are often stigmatized sentiments thrown at people who live with anxiety disorders or depression, they may be viewed as ungrateful, lazy, or crazy by people around them. This stems from a lack of education on the science behind mental illnesses. To put it simply, research has linked the abnormal levels of serotonin and dopamine with several medical conditions, especially in mood disorders such as depression and anxiety. Mental illness may also occur from the interaction of multiple genes and other factors - such as stress, abuse, or a traumatic event - which can influence, or trigger, an illness in a person who has an inherited susceptibility to it. These illnesses affect mood, behaviour and physical health. Therefore, it’s helpful to remind both the individual with this illness and others about this when these situations arise.

What is your role? The process of learning to live safely and comfortably with anxiety or depression requires hard work, as the loved one of someone with mental illness a fair amount of responsibility is on you to remain supportive mentally, emotionally and physically. So it’s important to consistently take care of your own mental health and have boundaries around how much you can provide to your loved one as they cope with their condition. With mental illness, recovery is not about ‘curing’ an illness, but rather learning effective coping tools and strategies to live a strong happy life with one’s’ illness, hence, there are some strategies you yourself can provide as a supportive figure in this process:

Educate yourself

Keep communicating

Taking the time to learn about what your friend or relative is going through will help you give support, as well as help you manage your own concerns. Understanding the science behind these disorders is the first step to ridding yourself of any stigmatized views you might hold. It’s a good idea to have a moment with their doctor, therapist, or meet a professional on your own to ask questions and learn about the disorder properly.

You may have your own idea of how to help them, but the best way to show up for them is to fully understand what they need. You might think they need space when in reality they need help cleaning their room, clear communication is key in supporting them.

Accept low periods You have to adjust your expectations of your loved one and remind yourself to remain encouraging during the worst of times. When they are at their worst, they may not be able to see beyond their frustrations and pain, providing validation for their feelings and allowing them to feel how they need to despite how harsh it might be is a healing way to show them you are a trusted source of support.

Don’t assume Everyone experiences anxiety and depression in different ways, there is no one size fits all support. Understand their illness through their lens so that you can support them appropriately to their personal needs.

It’s a learning process. It’s perfectly normal if all of this is new to you, it takes time for anyone to adjust to learning about a health condition and how to be supportive. Be kind to yourself as you make mistakes and learn from them, and don’t be afraid to ask your loved one for help in supporting them when you need it. Each individual’s experience with mental illness is a unique one, from the type of symptoms to their personal coping needs. It’s important to trust, believe and listen to your loved one with the knowledge that they know themselves best. It may not always be apparent, but your support is a great source of strength for your loved one as they cope with living with their illness.

(If you or someone you love is feeling low, suicidal, or is at risk of hurting themselves please contact the Samaritans of Singapore hotline: 1800-221-4444)

Content warning: substance use mention. IULN does not advocate for the use of substances. However, we feel that access to information on safety precautions and the consequences of substance use is of utmost importance for individuals already engaging with substances as a coping mechanism.

Substance use & getting help Due to our gender identities, sexual orientations, and other intersecting marginalisations, many LGBTQ+ individuals face a host of varying issues such as discrimination, inequality and isolation. The compounding effects of stigma and violence leaves the community vulnerable, and at a disproportionately higher risk of developing poor mental health, leading some to seek out coping mechanisms such as alcoholism or substance use. According to the Central Narcotics Bureau (CNB), Methamphetamine (aka Ice), Heroin, and New Psychoactive Substances (NPS) are the most commonly used substances in Singapore. With an increase in stressors brought about by COVID-19, it is likely that substance use could become more prevalent. Hence, it is important for individuals to be aware of the dangers of abusing illicit substances and know where to get help to protect themselves and their loved ones from the damaging effects of addiction. While users may experience momentary highs during the drug’s active period, withdrawal can be unbearable and possibly, lifethreatening. Withdrawal symptoms can range from low motivation, malnutrition and weight loss to lasting physical effects like damage to the heart, brain and other organs. During the withdrawal period for Methamphetamine (Ice), users might show signs of disorientation, exhaustion, insomnia, and in some severe cases, auditory hallucinations or psychosis. As a result, users may lose control over their actions yet crave for more drugs, making it even more challenging to break free from their addiction. Consider participating in alternative activities that give you a seratonin boost like crafting or dancing, while taking care of your body!

40 Here are some tips that could help strengthen your resilience against substance abuse: Build good habits and engage in healthy activities that would help to improve your wellbeing. Try it out with our 30-Day Bingo Challenge! Set personal rules and stick to them to ensure that you do not develop a dependence on substances, and to avoid an accidental overdose. For substances that cause paranoia, such as marijuana, reach out to a friend or a trusted individual to help distract and prevent you from engaging in harmful behaviours Create a list of emergency contacts that you can access easily in the event that you experience severe withdrawal symptoms.

If you are struggling with addiction, do seek help early. Here are a few places that can provide support: The Greenhouse SG Substance addiction recovery centre Email: info@thegreenhouse.sg Lifeline SG Peer-led support group & chat service for gay men in recovery from substance abuse FB: @lifelinegrpsg We Care Community Services Non-denominational outpatient addiction treatment centre https://www.wecare.org.sg/ National Addiction Management Service NAMS combines clinical care, research, education, health promotion and prevention to transform the lives of people affected by addiction https://www.nams.sg/ The Cabin Singapore Specialist Addiction Treatment Centre focusing on Substance and Process Addictions https://www.thecabinsingapore.com.sg/

Community Resources Support Groups Penawar Peer-led support groups for women and non-men raised in Muslim households www.penawarsg.com IG: @penawarsg The Greenhouse SG Substance addiction recovery centre Email: info@thegreenhouse.sg FB: @thegreenhouse.sg Lifeline SG Peer-led support group & chat service for gay men in recovery from substance abuse FB: @lifelinegrpsg

Jejaka Youth support group for GBQ Malay & Muslim men www.sgrainbow.asia/p/jejaka FB: @JejakaSGR The Healing Circle A safe space for queer Muslims to embrace their spirituality FB: @thehealingcircle.sg IG: thehealingcirclesg The Bi+ Collective TBCSG organizes regular socials and small group discussions about Bi+ specific issues thebipluscollective@gmail.com FB: @thebipluscollective IG: @thebipluscollective.sg

TransBeFrienders A Peer Support Group for Transgender Youths in Singapore IG: @transbefrienders

LGBTQ+ affirming hotlines Samaritans of Singapore Emotional support to those in crisis, thinking about suicide or affected by suicide Email: pat@sos.org.sg Phone: 1800 221 4444 Text: m.me/SamaritansofSingapore FB/IG: @samaritansofsingapore

Brave Spaces Hotline & counseling services for LGBTQI Women Email: mama@bravespace.org Phone: +65 8788 8817 FB: bravespacesSG IG: sgbravespaces

Counseling services Oogachaga Local LGBT counseling organization Email Counseling: https://oogachaga. com/email-counselling Hotline Counseling: +65 6226 2002 Whatsapp Counseling: +65 8592 0609 FB/IG: @oogachaga AWARE Women’s Care Centre Counseling services for women aware.org.sg 5 Dover Crescent #01-22 Phone: 1800 777 5555 FB: @awaresg IG: @awaresingapore Heart Knocks Counselling LGBTIQ-friendly counseling service Email: enquiries@heartknocks.org Phone: +65 6788 1820 IG: @heartknockscounselling

Alicia Community Centre Peer counseling for transgender and genderqueer persons 183 Jalan Pelikat #01-106 S(537643) https://www.thetprojectsg.org/ alicia-community-centre Email: contact@thetproject.org Phone: +65 8346 0263 IG: @thetprojectsg Counselling and Care Centre LGBTIQ-friendly non-profit counseling service Email: info@counsel.org.sg Phone: +65 6536 6366 The Relational Counselling Studio Counseling service, recommended on transgendersg.com 22 Eng Hoon Street www.therelational.com.sg

Online Resources Your Head Lah! A mental health collective that aims to amplify marginalized voices in Singapore www.yourheadlah.com FB/IG: @yourheadlahmagazine Self Ally Mental health and sexual violence awareness advocate IG: @self_ally

The White Book A publication and digital platform that unpacks mental health in our personal, social and civic lives. https://www.thewhitebook.info Email: hello@thewhitebook.info FB/IG: thewhitebooksg

The Inter-University LGBT Network (IULN) is a network for organisations in Singapore universities to collaborate in fostering safer and more inclusive school communities for everyone regardless of sexual orientation, gender identity and expression. We aim to foster safe and more inclusive school communities through: SUPPORT & OUTREACH To raise awareness, promote understanding of gender and sexual diversity on campus, build a safe space for networking, peer support and social engagement. PUBLIC RELATIONS Act as a collective voice for various university groups, releasing press statements on our social media platforms, and speaking to press when requested. RESEARCH & RESOURCES To study the available resources locally and to produce our own resources such as guidebooks and handbooks. Topics include being trans+ on campus, safe sex and queer friendly spaces.