How Do I Know If I Need Mental Help?

We live in a world – or a century, rather – where everyone undermines how the other is feeling, especially when it comes to mental health and ESPECIALLY when it comes to mental health in Asia. Let’s be real with this. Depression is not the same as having a bad day. It’s a bad day times 100, but every day.

If you know exactly what I’m talking about, and if there’s that voice inside you telling you that you need help, don’t ignore it.

It’s a given that we’d be reluctant to reach out to a professional consultation, but the sooner you opt for a treatment, the better the prognosis.

In the meantime, let’s settle for this quick questionnaire to determine whether you should make an appointment or not. Hey, if you’re scared, ask a friend to help make that appointment for you. If they don’t know what you’re going through, are they really your friends? But let’s save that for another article, and focus on saving you for today.

If you notice an interference with your ability to function on a day-to-day basis, changes in temperament (mood swings), a negative outlook on life, irritability that never seems to go away and edginess… read on. Please.


Mild/Moderate Depression

  • Do you feel sad, hopeless or “down in the dumps” for prolonged periods of time?
  • Do you find yourself crying more often than usual?
  • Do you often feel disappointed with yourself, worthless and lacking in purpose?
  • Do you find yourself isolating from others and staying home more often than not?
  • Do you have difficulty concentrating at work or school?
  • Have you lost interest in things or activities that usually give you pleasure?
  • Have you noticed a change in your sex drive?
  • Do you feel guilty about things you did or didn’t do in the past or present?
  • Do you feel fatigued for most of the day and lacking in motivation?
  • Have you noticed a difference in your appetite and sleep patterns?
  • Have you ever had recurrent thoughts of death or suicide and wanting to just “end the pain”



Mild/Moderate Anxiety

  • Do you excessively worry or “stress out” about the future?
  • Do you often obsess and “spin” about specific things over and over again?
  • Do you often have a fear of impending doom?
  • Do you tend to be overly perfectionistic about everything and afraid of making any mistakes?
  • Do you tend to perform repetitive behavioral rituals or mental rituals to help ease your stress?
  • Do you feel “keyed up,” edgy and restless?
  • Do you often feel like you are going crazy?
  • Are you easily irritated and impatient with others?
  • Do you often have headaches, neck and back pains or tense muscles?
  • Do you feel afraid of being negatively evaluated by others?
  • Do you often worry about personal health related issues?
  • Have you begun avoiding people, places and situations because you are too anxious or scared?
  • Do you struggle with indecisiveness and fear the negative consequences as a result of your choices?



Physical symptoms of anxiety

  • Rapid heartbeat
  • Labored breathing
  • Sweaty palms
  • Racing thoughts
  • Tingling sensations in your finger tips and toes
  • Dizzy and lightheaded like you are going to faint
  • Trembling, shaking




I think, by now, you’d have discovered what’s up. If you do experience all of the above, it’s time to do something. I understand the possible shame that may come with experiencing, let alone, admitting this. But for what it’s worth, I don’t know who you are, my dear reader, but I care about you. Which is why I took the time to write all this. For you. Life does not discriminate. Don’t go into silent mode in a bid to self-preserve because the only way you’re going to do right by yourself is to get the help that you need.

If you end up going to a therapist (well done!), and find that you do not, in fact, suffer from depression or anxiety, then that’s bloody good – let’s celebrate. If you do end up getting diagnosed with either, then let’s just celebrate you going anyway.

Don’t wait! Remember, if someone tells you that you’re just “going through the motions”, tell me, and I’ll go beat them up for you, and make them pay for your therapy bills. C’mon.

On another note, here’s a list of psychiatrists which you can sift through and decide on:

Government Services (a referral letter is required)

  1. University Malaya Medical Centre (UMMC/PPUM)
  2. UKM Health Psychology Clinic
  3. UKM Hospital Psychiatric Department
  4. Department of Psychology Counselling, Hospital KL
  5. Counselling Psychology Unit Department Of Health Federal Territory of Kuala Lumpur and Putrajaya
  6. National Population and Family Development Board Malaysia (LPPKN)
  7. Community Counselling Clinic, UPM
  8. Psychiatry Department of Hospital Tengku Ampuan Rahimah


Private Services

  1. Inpsych
  2. Oasis Place
  3. Turning Point Integrated Wellness
  4. Enrich Counselling & Therapy Centre
  5. Rekindle
  6. Familyfirst Consultancy


Community-based Counselling

  1. Grace Community Services
  2. Agape Counselling Centre Malaysia
  3. Calvary Life Ministries
  4. HELP University’s Centre for Psychological and Counselling Services
  5. Life Line Association Malaysia
  6. Keys Careforce Berhad
  7. New Era College Counselling Center
  8. Young Buddhist Association Of Malaysia



  1. Befrienders (03 7956 8144 / 03 7956 8145)
  2. DBKL Telecounselling (1800 88 2600 / 03 2617 9905)
  3. All Women’s Action Society (03 7877 0224)
  4. Women’s Aid Organisation (03 7956 3488)
  5. Talian Nur (15999)



Save it, screenshot it or bookmark it – whatever it is, keep this close to you at all times, for whenever you change your mind.

Did we miss out on anything? Buzz us in the comments to let us know what we should add to our list.

On another note, have you got a story/opinion you’d like to share? If it helps you express your feelings, write to us at, or drop us a line in the Write In page.

Take care.



An Ode To Caregivers

A Letter To A Friend Who Is Depressed & Suicidal




2 thoughts on “How Do I Know If I Need Mental Help?

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This blog began with a dream to bring people closer together – to write about their thoughts, opinions and experiences ranging from ghost stories to relationships and to life lessons! If you have a story to share, write to us at