Experts in Singapore are increasingly viewing emotional first aid — simple techniques like breathwork, journalling and tapping — as a frontline tool to help people manage emotional distress before professional help becomes available. As mental health needs rise sharply across the country, these more accessible practices are being highlighted as helpful, though limited.
The rising demand behind the shift
- Mental health clinics in Singapore have reported nearly a 40% increase in new clients since the start of the year.
- The Ministry of Health’s online stress-management platform, Mindline, has seen over an 80% jump in unique visitors between 2022 and 2025.
- Despite this, many people in distress don’t immediately approach therapists or counsellors; they turn to friends, family, or personal methods first. Experts say this gap is where emotional first aid can play a crucial role.
What is emotional first aid — and how it helps
Emotional first aid doesn’t aim to solve deep or complex mental-health issues; instead, it helps stabilize emotions, reduce overwhelm, and offer a clearer frame of mind so further action is possible. Some of the tools being used:
- Breathwork, such as “box breathing” (inhale, hold, exhale, pause) to calm heart rate and reduce stress.
- Journalling, to help unpack and re-structure anxious or unhelpful thoughts.
- Tapping (Emotional Freedom Techniques) — gently tapping specific points on the face, under the eyes, collarbone to bring emotional relief.
- Other grounding exercises, breathing exercises, or short mindful pauses.
These methods are described by psychologists as useful when one feels overwhelmed, anxious, or emotionally scattered. They help to “ground” oneself, reduce the physiological reactions to stress, and allow better thinking or action rather than being “frozen by emotion.”
What emotional first aid is not
Experts caution that while emotional first aid is helpful, it doesn’t replace professional mental healthcare. Key limitations include:
- It doesn’t treat deeper or chronic conditions such as severe depression, anxiety disorders, PTSD etc.
- People offering first aid should be aware of their own emotional state — helping someone in distress while themselves overwhelmed can lead to burnout or ineffectiveness.
- After the immediate emotional response is managed, connection to professional support (counselling, psychiatric help) is crucial.
Role and recommendations
- Emotional first aid can act as a buffer — catching distress early, before it escalates.
- It also helps reduce stigma around mental health by giving people tools they can use in private or with trusted friends/family.
- Training people in communities or workplaces to know emotional first aid techniques may increase resilience.
- Experts suggest more awareness and education so that people know which tools to use when, and understand when more serious help is needed.
What to do if you or someone you know is in distress
- Try simple grounding exercises: take deep, slow breaths; count things around you to return to the present moment.
- Write down or talk about what’s worrying you — even if you can’t solve it right now.
- Use tapping or similar techniques to ease tension, if you’re comfortable with them.
- Reach out to someone you trust: friend, family, or peer support.
- If emotions persist, feel overwhelming, or impair daily life, seek help from professional services. Possible avenues: the national helplines (like Mindline 1771), community mental health services.