ARTivate . Drama Box
What can I do when I am in distress?
If or when you feel uncomfortable or distressed during the performance, here are some tips you could consider to help ground yourself:
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Box breathing
It is a deep breathing exercise that can help you distract yourself from what is happening around you and return to safety within your body.
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Inhale such that you direct your breath to expand your belly for 4 counts
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Hold for 4 counts
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Exhale such that your belly contracts for 4 counts and hold for 4 counts
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Repeat this a few times until you feel better.
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54321 Grounding Technique
This technique, that engages your 5 senses, helps you use various ways to distract you from what you are experiencing back to the present moment.
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Take a deep breath and look for and name in your mind:
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​5 things you can see around you
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4 things you can feel/ touch (e.g., your hair, your clothes)
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3 things you can hear
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2 things you can smell
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1 thing you can taste (e.g., candy).
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If you experience high distress during the online performance, please pause the video and take a break. You may also reach out to us by sending a message to DB FOH / TECH Team on Zoom.
About Suicide
When someone is struggling with suicidal thoughts, it is often overwhelming and painful. However, we sometimes have misconceptions about it, creating a sense of fear around suicide, making it hard for individuals to talk about it and receive help.
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Suicide often doesn’t just happen by impulse and it moves through stages such as ideations, plans and attempts.
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While people with suicidal ideations would often try to communicate their intentions, it might not be explicit due to various reasons.
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Emotional or behavioral changes observed are crucial in identifying someone who may be at risk of mental health distress.
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Talking and checking in with someone on suicidal ideations do not encourage or lead them towards dying by suicide. Giving them a space to talk about it might allow them to express their struggles, and it might also help them to know that you care and want them to live.
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People with suicidal thoughts struggle very hard to fight against these thoughts to survive. It is not a choice.
What should I do when I am feeling suicidal?
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Try your best to resist the urge to do anything to end your life. Wait and sit with these intense feelings and thoughts.
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Try to keep yourself safe by being around people and letting the people you trust know about how you are doing.
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Try to remove or keep things that might be harmful to you away from you.
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Make a safety plan - a set of steps that you can rely on and follow during a crisis
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If you feel you may be at immediate risk of harming yourself, call 995 or approach the A&E department of your nearest hospital
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Please do reach out and seek professional help if you are struggling with these thoughts.
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Struggling with these thoughts is really tough. There is still hope; you are not alone.
What can I do if someone shares about their suicidal ideation?
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Listen non-judgmentally to them and validate their feelings and struggles
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If the person is in high distress, try to stay with them so that they are not left alone. Seek help immediately.
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Encourage them to seek help from professional mental health services
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Reassure them of the support that they have and they are not alone in this struggle
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When they are more emotionally stable, explore what has helped them in the past.
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Be aware of your own mental capacity at that moment too and only approach when you feel that you have the capacity to reach out.
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(Reference: Samaritans of Singapore, National Alliance of Mental Illness)
Mental Health Resources
If you are in crisis or require emotional support, call the Samaritans of Singapore (SOS) 24/7 hotline at 1800-221-4444
If you are someone you know is in immediate harm, call 24-hour emergency medical services at 995 or approach your nearest A&E.
You may also wish to contact the other hotlines and online mental health platforms for emotional distress support:
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Singapore Association of Mental Health (SAMH) Toll-free Helpline: 1800-283-7019
National Care Hotline: 1800 202 6868
Silver Ribbon (Singapore): 6385 3714
Caregivers Alliance Limited: 6460 4400
IMH Helpline (24/7): 6389 2222
Fei Yue Community Services: www.ec2.sg