Author: Marketing MHC

How to Cope with Financial Stress? 

Feeling stressed is a natural human emotional that can unfortunately be enhanced when a person is going through financial problems. It is important to remember that you are not alone, financial stress is something many people experience at some point in their life. Luckily, there are easy ways that stress and anxiety can be eased. Here are several ways you can cope with stress and overcome your financial problems once and for all.

Understand the cause of stress
The climate in the world today is undoubtably stressful. The coronavirus pandemic has caused major economic fallouts all around the world. As a result, many people are experiencing financial stress due to mounting debt, loss of employment or unexpected expenses arising. The stress caused by these problems may present itself in a variety of different ways. You may be experiencing trouble sleeping, feeling depressed, anxious, or wanting to withdraw from society.

The bigger the financial problem, the bigger toll it takes on our mental health. When you have poor mental health, it is harder to manage your money, it is a vicious cycle.

In order to break this cycle, it is helpful to identify the main problems in your life and understand those which are causing the most stress. By highlighting the issue, you will be better equipped to deal with it, eliminate the problem and help ensure it does not happen again in the future.

Talk to someone
When it comes to financial stress, chances are you are not alone. It helps to talk to someone close to you or even a trained professional. Vocalizing your problems may help put things into perspective and make your issues feel much less intimidating. The person listening doesn’t need to fix your problems, they can just be used as a sound board to listen without any judgment or criticism. They may even provide a fresh perspective and come up with a solution to your problem that you never thought of. Just remember that asking for help is not a sign of weakness, sharing your worries with someone you trust can be incredibly beneficial.

If you don’t feel comfortable talking to family or friends, there are many professionals available who specialize in dealing with financial problems. There are also a number of free resources on how to manage debt such as Credit Counselling Singapore (CCS), which is an independent, non-profit, Social Service Agency. CCS is the only organisation recognised by The Association of Banks in Singapore (ABS) for their commitment in helping debt-distressed individuals address their unsecured debt problem through counselling, education and facilitating debt repayment arrangements. https://ccs.org.sg/

Track your finances
It is incredibly useful to come up with a detailed plan outlining your monthly income, expenses, and debt. Laying everything out in front of you will allow you to clearly see the reality of the situation you are in so you can solve it as soon as possible. In addition to an old fashioned excel sheet, there are plenty of websites and smartphone apps that can help you easily record and track your finances.

Recording everything will allow you to identify your spending patterns and allow you to make the necessary changes. Small helpful changes include cutting down on nonessential spending like
eating out at expensive restaurants, getting takeout instead of cooking or indulging in a little online shopping. By eliminating some unnecessary expenses, you can free up some extra cash to pay off bills, cover an unexpected expense or treat yourself or a loved one to something special.

Make a plan
Once you can track your finances you can easily make a plan to address your specific money problems. Whether the problem is high credit card debt, overspending or not enough income, there is a solution!

You can try lowering the interest rate on your credit card debt, live within a stricter budget, find a new source of income, or seek out government benefits. With whatever course of action you choose, don’t forget to monitor your progress. Regularly review your financial plan and see if the changes you have made are working. You will be amazed at how small changes can allow you to take control of your financial situation.

Live within a budget
Creating a monthly budget for yourself will help eliminate overspending. We are all guilty of indulging in unnecessary things whether it be travel, takeout or online shipping. Creating a monthly budget will allow you to track these expenses and cut down on them when you are in financial hardship. Some months it becomes a priority to pay a bill, or an unexpected expense may come up. By sticking within a budget, you will be better equipped to cover these expenses.

Take care of yourself
During the process of dealing with financial stress it is important to have good mental health by taking care of yourself. There are many techniques you can use to improve your mental wellbeing and better deal with anxiety resulting from money problems.

You can brighten your mood by doing a little bit of exercise every day. Getting your body moving is a sure-fire way to ease stress and improve your mood. Another helpful technique is meditation or breathing exercises. Take some time out of your day to truly relax and give your mind a break from stressful thoughts.

In addition to exercise it is necessary to get at least seven to eight hours of sleep every night. Sleep is so important to get both the mind and body working at their best. It is also important to eat healthy foods and drink lots of water daily. Keeping your body healthy by getting a good night’s sleep, doing exercise, and eating right will improve your outlook and allow you to cope with any financial stress you may be experiencing.

Managing your finances may seem like a daunting and stressful task. Take it one step at a time and you will be better equipped to manage your stress and deal with challenges in the future. It is a good idea to talk to someone you trust about your problems, keep track of your finances, come up with a plan and stick to a budget. Above all, take care of yourself and try not to be overwhelmed with worry. There are many ways to tackle your money problems and ease your stress levels. No situation is completely hopeless and there is always help available.

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Health Connect – November Edition 

Frozen shoulder is a common cause of shoulder pain in the community and is characterized by shoulder pain, joint stiffness and restricted range of motion. It can last from weeks to months.

Frozen shoulder can be broadly classified into primary or secondary. In primary frozen shoulder, there is no known cause but is commonly associated with other medical issues such as diabetes, thyroid disease and more. In secondary frozen shoulder, there is usually a history of prior shoulder injuries such as bone or tendon injuries.

The diagnosis of frozen shoulder is primarily a clinical one, based on the clinical history and physical examination. Nonetheless, imaging is routinely performed in patients who present with shoulder pain to assess for other conditions that can cause shoulder pain.

The management of frozen shoulder is dependent on several factors including severity of symptoms, patient’s characteristics, goals etc. Common non-surgical management techniques include physiotherapy and medications. Surgical intervention is also done for some. Do speak to your healthcare provider for further information regarding this.

Disclaimer: All content in this publication is for informational and educational purposes only. It does not constitute any form of medical advice or clinical care nor is it intended to be a substitute for professional medical care. Please speak to your healthcare provider if you have any questions pertaining to your healthcare.

Understanding Depression: You are Not Alone

Depression is an illness that can negatively distort how we think, feel, and act. The intense feeling of low mood, attributed with depression, can lead to decreased functions in daily living, including relationships, work, education, and self-help. The difference between depression, sadness, and grief depends on the symptoms involved. 

According to the DSM-5 (American Psychiatric Association created the Diagnostic and Statistical Manual of Mental Disorders), an individual must have five of the following symptoms that caused a decreased level of functioning. Furthermore, they stated that the symptoms should have been present for at least two weeks or more. These symptoms are:
– Depressed mood most of the day, nearly every day, as indicated by the individual or others
– Fatigue or loss of energy most of the day, nearly every day
– Diminished interest in most or all activities that the individual would have normally enjoyed
– Significant weight loss or gain (5% of more than body weight), without changing diet
– Difficulty falling and staying asleep or sleeping for most of the day
– Observable agitation, restlessness, slowed motor movements
– Feelings of excessive worthlessness or guilt
– Diminished thinking, concentrating, or deciding ability
– Thoughts of death and/or suicide and having suicidal plans

The DSM-5 has different categories under depressive disorders, ranging from disruptive mood dysregulation disorder to unspecified depressive disorder. By knowing the different ranges of criteria and symptoms in each condition, we can understand the complexity of depression.

How to Overcome Depression
The most important message that anyone experiencing mental illness should always hear is: you are not alone. Initially, it can be challenging to open up to others and ask for help. The idea that people will judge you or misunderstand you can be daunting. Nevertheless, it should not stop you from getting the proper support you deserve. Regardless of who you open up to, always make sure that they are a supportive, trustworthy, and respectful individual.

If you are not ready to talk to people face-to-face or don’t have a support system, there are online chats or phone numbers that provide anonymous and confidential support. For example, Samaritans of Singapore (1800-221-4444) and the Mental Health Helpline (6389-2222). Both national hotlines provide free 24-hour support services on depression or other mental health illnesses.

Seeking support should also include receiving proper medical advice. If you have been experiencing the symptoms of depression listed above, you should always seek medical attention to disclose the illness fully. By going to a doctor, they can educate you about depression and provide resources to help your recovery.

Often, doctors will recommend a combination of therapy and medications, depending on the severity of your depression. However, it is essential to note that medications can only influence your mood to an extent. Medications alone will not solve depression. It is still crucial to have the
discipline to apply behavioural and cognitive changes. Some life-changing habits that can be used every day are:
– Limiting time on social media
– Getting 7-9 hours of sleep
– Exercising regularly
– Eating nutritious foods and staying hydrated
– Talking to and spending time with loved ones and pets
– Picking up or starting a hobby
– Spending some time in the sunlight
– Meditation or praying
– Healthy distraction techniques

Spending time by ourselves and getting in tune with our minds can allow us to understand how to take care of ourselves properly. People nowadays may find it difficult to adequately provide self-care regimens because of school and work, family obligations, or social media. Regardless of how busy our schedules can get, we should never neglect our mental health.

With the increasing number of individuals diagnosed with depression, we finally accept that depression is a real illness. Like many illnesses, treatment and help are readily available. And like many illnesses, recovery from depression is possible.

Remember, people are willing to listen. Reach out. Speak up. You do not deserve to face depression alone.

Source: MHC Asia Group ©