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A collection of vibrant paintings by artists with disabilities, showcasing resilience and creativity 5 Kada is proudly hosting an art exhibition in collaboration with Art for Good, a social enterprise supporting artists with disabilities. This initiative offers a platform for individuals with learning, physical, mental health, and rare disorders to showcase their work and express their journeys through art. Visitors can explore the exhibition, where artworks are displayed with QR codes for easy purchase. The proceeds directly support the artists, with a portion helping to cover the operational costs. Meet the Artists: Stories of Strength • Titus Teo, living with an immunity deficiency disorder, captures his love for adventure in Snowy Mountains. • Chloe Chek, wheelchair-bound due to SMA2, expresses her creativity through vibrant artwork. • Lucas Teo, with an immunity deficiency, creates art inspired by animals and his personal experiences. • Koh Jun Kai, on the autism spectrum, showcases his talent through detailed art influenced by Lego. • Lesley Lim, also with autism, brings nature to life through his expressive art. • Jonas Teo, passionate about rainbows and vibrant imagery, creates pieces reflecting his love for colors. This collaboration highlights the therapeutic and empowering nature of art while fostering an inclusive community at 5 Kada.

September 13, 2022 Author: Cathy Malchiodi – PhD Expressive Arts: Soothing Brain and Body Decades ago, one of the first things I noticed in my work with children exposed to interpersonal violence was how they physically responded to art-making and play activities. While these young clients often remained hypervigilant or withdrawn during therapy sessions, they also actively sought out ways to self-soothe. Some children found relief in simply watching paint disperse in a jar filled with water; others seemed to lose themselves in creating repetitive patterns while drawing, doodling, or scribbling. Expressive arts and play activities also served as a form of brief dissociation from anxieties or fears. In most cases, these children found refuge and respite through rhythmic kinesthetic, sensory-based experiences. Purposeful applications of expressive arts therapy support self-regulation, and for this reason, they are often used to help children and adults reduce hyperactivation and the stress responses that result from traumatic events. They can be combined with other standard approaches; for example, art therapy has been combined with mindfulness-based practices to induce and deepen relaxation. Music therapy has considerable success in reducing hyperarousal, including measurable physiological responses, such as heart rate and sympathetic nervous system reactions. In brief, most expressive arts therapy sessions integrate rhythmic breathing, mindfulness-related practices, and other calming routines into overall intervention, particularly when working with individuals who have experienced traumatic events. Individuals in treatment often note that the structure, containment, and grounding qualities that expressive arts provide feel “safer than words.” In contrast to asking individuals to revisit distressful events and emotions that the mind and body try to avoid, expressive arts interventions generally seek to establish an emotional distance from traumatic reactions to establish a sense of safety, first and foremost. For example, dramatic enactment and imaginative play capitalize on distance, allowing the therapist to help participants explore problems or distressing emotions through metaphor rather than reality. The simple act of drawing provides a way to make tangible a sensation or feeling, placing it outside oneself on paper. In brief, creative approaches have the potential to support self-regulation by giving individuals ways to separate from what is going on internally while experiencing what is often a pleasurable or novel creative experience. Over 100 years ago, Freud observed a behavioral response that underscores why we should use “action” rather than words alone to address dysregulation stemming from traumatic stress. He called this response “the compulsion to repeat,” noting that individuals who do not remember distressful events are likely to repeat those experiences both in treatment and in life. In other words, these repressed memories are repeated in the here-and-now rather than allowing the experiences to live in the past where they originated. While my psychotherapeutic stance is not psychoanalytic, Freud’s concept does highlight an important characteristic of all forms of expressive arts therapy—they are action-oriented processes that may help traumatized individuals “repeat” the memories Freud cited but in a different form. Traumatized individuals are, in fact, action-oriented in the sense that they instinctively use various unhealthy responses to address self-regulation. They also simply may not have the appropriate language (speechless terror or alexithymia) to express their feelings and body-based sensations; they may dissociate, lacking the ability to articulate their emotions; and their somatic responses may have become dysregulated. The kinesthetic/sensory qualities of rhythm, movement, enactment, visual imagery, touch, and sound found in expressive arts naturally involve active participation rather than talk-only. Also, verbally analyzing and interpreting dysregulation, along with a focus on “what’s wrong,” do not necessarily support self-regulation. Engaging the Body Through Arts-Based Expression While some therapists believe that body-based techniques are useful adjuncts to treatment, many now view the body as central in the process of trauma reparation. Expressive arts therapy is one of the few approaches to trauma treatment that consistently involves the body in some way. Art forms like dance and drama obviously include physical movement, but we also sense something in our bodies when we make art, play a musical instrument, engage in creative writing, and even when we look at an artwork in a museum, listen to music, or read powerful prose or poetry. This phenomenon is a form of embodied intelligence; the term embodied refers to the body-centered intelligence that informs one of what one knows and experiences in the environment. Traumatized individuals, especially those who have endured chronic traumatic events, find themselves literally cut off from their bodies or, at the very least, are not conscious of how their bodies are communicating or sensing from their surroundings. The same soothing qualities of expressive arts described in the previous section also serve as forms of embodied intelligence, reintroducing individuals to how the body communicates the sensations and emotions related to trauma. These body-based experiences may come in the form of anchoring and grounding, transcendence and peak moments of achievement, or focused awareness and presence in the moment, where there is a full sense of engagement in the ongoing experience. In brief, expressive arts therapy naturally shifts individuals from being “in their minds” to being more fully in their bodies. Specific applications of expressive arts therapy have so many unique dimensions that can enhance self-regulation and engagement that are too detailed to include in this post. For more specific information, check out my past posts on grounding, anchoring, mirroring and entrainment, and bilateral movement and sensory integration. Link to the original article to explore more! References Malchiodi, C. A. (2020). Trauma and Expressive Arts Therapy: Brain, Body, and Imagination in the Healing Process . New York: Guilford Publications.

September 13, 2022 Author: Cathy Malchiodi – PhD During the past decade, we have just started to learn about the effects that the expressive arts (music, movement, dance, visual art, drama, and performance) have on the brain. Some of those effects come directly from the arts’ influence on the reward circuitry in the brain. For example, playing music or even listening to a favorite song stimulates the release of dopamine, a brain chemical that increases a sense of positivity and pleasure. Numerous studies now support the arts’ ability to elevate mood simply through the experience of creation and self-expression, witnessing artworks in a museum, or attending a theatrical or musical performance. A 2020 study (Cigna, 2020) found that there has been a rapid increase in the perception of loneliness, with three out of five Americans now identifying as lonely. It is widely accepted that social isolation and loneliness negatively impact emotional and physical health, increasing the risk of mortality as much as smoking or obesity. In particular, this experience is prevalent in older adults who may be socially isolated, retired from the workplace, lost loved ones, and/or have reduced contact with family members due to distance or inability to travel. Because social isolation has a profound impact on health, the International Arts + Mind Lab (IAML) at Johns Hopkins Brain Science Institute (Decker, 2020) has created a helpful synopsis of recent evidence about the arts and the “social brain.” While we think of expressive arts as individualized experiences, according to IAML, they also can trigger social engagement circuits in the brain. In brief, IAML’s report indicates that there are a variety of ways the arts help individuals of all ages feel less alone. Obviously, when experienced within the context of a group, making art, participating in theatrical performance, or creating something together has the potential to reduce the sensation of loneliness in mind and body. But some art forms may naturally hold more potential to rapidly induce the experience of social bonding and connection necessary to mediate loneliness. Of all the arts, music possibly has one of the strongest impacts on the social brain. For example, it activates the fronto-median cortex associated with social cognition almost automatically. It also supports synchrony and social bonding through the release of endorphins during interaction with music, whether passively listening or participating in singing (Tarr et al., 2014). Group singing has multiple benefits, including the reduction of depression, particularly in older adults. In most cases, actual participation in art creation has a more robust impact on the social brain. But simply experiencing the arts in some way measurably reduces loneliness. One large study (Tymoszuk et al., 2019) demonstrates that exposure to various arts venues (galleries, exhibitions, or museums) every couple of months reduces feelings of loneliness by 26 percent compared with those individuals who do not visit these venues. Attending live theater or concerts reduces loneliness even more; all these outcomes are independent of social, economic, and demographic factors. So, what are the actual mechanisms found in arts engagement that help us feel less alone in the world? According to the Baring Foundation (Cutler, 2019), an organization in the United Kingdom working to end loneliness, there are two simple factors: contact with new people and the formation of new friendships that result in less isolation. Those of us in the field of expressive arts therapy know that there is something more at work here that decreases loneliness. It’s the pleasurable, enlivening, sensory-based nature of these experiences that replaces personal narratives of isolation, depression, and hopelessness in mind and body (Malchiodi, 2020). Otherwise, gathering for a game of Bingo or a movie night would be just as effective. The IAML notes that additional research is needed to isolate these mechanisms. As we increase our understanding of arts engagement, in all its various forms, we will undoubtedly identify just how to tailor and possibly “prescribe” expressive arts to tap the social brain. Link to the original article to explore more! References Cigna. (2020). Loneliness is at epidemic levels in America. Retrieved on February 26, 2020 at https://www.cigna.com/about-us/newsroom/studies-and-reports/combatting-… Decker, E. (2020). The arts can liberate us from loneliness. Retrieved on February 20, 2020 from https://www.artsandmindlab.org/arts-liberate-from-loneliness . Cutler, D. (2019). Tackling loneliness in old age– the role of the arts. London: The Baring Foundation. Malchiodi, C. A. (2020). Trauma and expressive arts therapy: Brain, body, and imagination in the healing process . New York: Guilford Publications. Tarr B, Launay J & Dunbar RIM (2014). Music and social bonding: “self-other” merging and neurohormonal mechanisms. Frontiers in Psychology. (5) 1096. doi:10.3389/fpsyg.2014.01096. Tymoszuk, U., Perkins, R., Fancourt, D. et al. (2019). Cross-sectional and longitudinal associations between receptive arts engagement and loneliness among older adults. Social Psychiatry & Psychiatric Epidemiology . https://doi.org/10.1007/s00127-019-01764-0

December 4, 2023 In our modern quest for mental well-being, the interplay between the physical environment and mental headspace takes center stage. Beyond human connections, the psychology of crafting meaningful and safe spaces involves recognizing the profound impact that the physical surroundings have on our mental state. This article explores the interconnected elements that contribute to a space that not only fosters emotional richness but also plays a pivotal role in sculpting a positive mental headspace. Understanding Human Connection At the core of a meaningful and safe space lies the innate human need for connection. Research consistently underlines the importance of social bonds in reducing stress and anxiety. However, the depth of these connections is intimately linked with the physical environment in which they unfold. Elements of a Meaningful Space Inclusivity: A diverse and inclusive space fosters acceptance, reducing feelings of isolation and creating an environment where meaningful connections can flourish. Empathy and Active Listening: A space that encourages empathy and active listening not only strengthens interpersonal connections but also contributes to an overall sense of safety. Shared Purpose: A common goal within a space fosters unity and collaboration, reinforcing the sense of meaning and fulfillment that is crucial for positive mental health. Elements of a Safe Space Psychological Safety: Prioritizing psychological security in a space allows individuals to express themselves freely, contributing to open communication and a heightened sense of well-being. Clear Boundaries: Well-defined boundaries within a space provide structure and predictability, reducing anxiety and enhancing the overall feeling of safety. Respect for Autonomy: Valuing individual autonomy ensures that people feel in control of their choices, contributing significantly to a sense of safety and empowerment. The Crucial Role of Physical Space Tidiness and Mental Clarity: Beyond human interactions, the tidiness of a space plays a critical role in shaping mental clarity. An organized environment directly impacts cognitive load, allowing for better focus and a tranquil mental state. Reducing Cognitive Load: A tidy space minimizes distractions, enabling individuals to declutter their minds and fostering an environment conducive to positive mental headspace. Connection to Good Mental Health Physical and Mental Health Link: Studies consistently underline the direct link between physical environments and mental health. A tidy and organized space contributes to stress reduction, improved mood, and overall enhanced well-being. Sense of Accomplishment: Maintaining a clean environment fosters a sense of accomplishment, positively impacting self-esteem and contributing to a positive mindset essential for good mental health. Crafting Harmony at Art for Good Art Studio In the intricate dance between the external and internal, the psychology of crafting a meaningful and safe space becomes a harmonious symphony where physical surroundings and mental headspace are inseparable. It is within this delicate balance that Art for Good Art Studio, having recently opened its doors in September 2023, emerges as an exemplary haven for nurturing both artistic expression and mental well-being. Conveniently located at 55 Siglap Road #02-24 Singapore 455871 , Art for Good Art Studio is not just a studio; it is a community space that extends an open invitation to individuals and groups seeking a refuge for creative expression and mental rejuvenation. As a social enterprise, it actively collaborates with community partners to make art and mental health programs more accessible, ensuring that the benefits of these activities reach a wider audience. Art for Good Art Studio is designed to be more than just a venue for artistic endeavors. It aspires to be a safe space where difficult conversations and discussions find a home. By fostering inclusivity, empathy, and a shared sense of purpose, the studio aims to create an environment where participants can process emotions and engage in meaningful dialogue. In choosing Art for Good Art Studio, participants contribute not only to their personal well-being but also to a broader societal impact. The studio envisions itself as a catalyst for positive change, where the transformative power of purposeful spaces is harnessed to create a community that values mental health, artistic expression, and the strength found in open and supportive conversations. Here, in this intentional and welcoming space, Art for Good Art Studio stands as a beacon, illuminating the path to holistic well-being through the fusion of art, community, and meaningful dialogue. Make a Booking  to rent the space, attend art classes & mental health workshops, and even attend art therapy sessions.

December 4, 2023 In the pursuit of good mental health, individuals often explore various avenues to find balance and fulfilment. One often overlooked yet profoundly impactful approach is the act of giving back. Beyond the altruistic nature of charitable acts, engaging in activities that contribute to the well-being of others can have a transformative effect on one's mental health. This article delves into the symbiotic relationship between giving back and fostering positive mental well-being. The Alchemy of Giving 1. Sense of Purpose: Giving back provides individuals with a sense of purpose and direction. Knowing that your actions contribute to the betterment of others fosters a positive mindset and a feeling of fulfilment. 2. Connection and Community: Engaging in acts of generosity creates a profound sense of connection with others. Whether through volunteering or charitable donations, these activities strengthen social bonds and cultivate a supportive community. The Mental Health Payoff 1. Reducing Stress and Anxiety: Scientific studies consistently highlight the stress-reducing benefits of altruistic actions. Acts of kindness trigger the release of endorphins, promoting a sense of happiness and reducing stress and anxiety. 2. Enhancing Self-Esteem: Contributing to the well-being of others boosts self-esteem and self-worth. The knowledge that one's actions have a positive impact on the lives of others reinforces a healthy self-image. The Ripple Effect 1. Creating a Positive Feedback Loop: Giving back initiates a positive feedback loop. As individuals witness the tangible impact of their actions, it motivates them to continue engaging in activities that contribute to the greater good, creating a sustainable cycle of positivity. 2. Perspective Shift: Participating in acts of kindness often prompts a shift in perspective. Focusing on the needs of others allows individuals to gain a broader view of the world, helping them navigate their own challenges with greater resilience. How to Incorporate Giving Back 1. Volunteerism: Dedicate time to volunteer for a cause that aligns with your values. Whether it's mentoring, environmental conservation, or supporting vulnerable populations, the act of giving your time is a powerful contributor to good mental health. 2. Charitable Donations: Contributing financially to charitable organizations allows you to support causes that matter to you, even if time constraints limit your ability to volunteer. The act of giving, regardless of the amount, contributes to the mental health benefits associated with altruism. Conclusion: The Art of Giving Back - Fostering Mental Well-being through Creative Altruism In the vibrant tapestry of mental well-being, the thread of giving back takes on a unique hue when woven into the canvas of Art for Good's innovative approach. Recognizing the transformative power of artistic expression, Art for Good not only designs art programs to inspire creativity but also infuses them with a unique "Give Back" element, creating a powerful synergy between art and altruism. As teams engage in meaningful artistic endeavours, they not only bond over shared creative expressions but also contribute to a cause larger than themselves. Art for Good's approach recognizes that the act of creating, coupled with the intention to give back, holds the potential to be a catalyst for positive change. This intentional integration of a philanthropic element amplifies the mental health benefits, creating a harmonious blend of artistic exploration and collective well-being. Incorporating the spirit of giving into team bonding through art programs creates a positive feedback loop. As teams witness the tangible impact of their collective creativity on a chosen cause, it deepens their sense of connection, purpose, and accomplishment. The act of giving back becomes a brushstroke on the canvas of a shared experience, painting a picture of collaboration, compassion, and strengthened mental resilience. So, whether through brushstrokes on a canvas or collaborative art projects, Art for Good demonstrates that the act of creating can be a transformative force not only for individual mental well-being but also for the broader community. As teams engage in the art of giving back, they not only create masterpieces but also cultivate a culture of shared purpose, creativity, and the profound satisfaction that comes from knowing their collective efforts contribute to the betterment of others. In this unique marriage of artistic expression and philanthropy, Art for Good continues to inspire individuals and teams alike to find fulfilment not just in the strokes of a paintbrush but in the profound impact of a giving heart.

Author: Cathy Malchiodi – PhD I just got a boarding pass to go on a mission to Mars. I am not kidding; you too can get one by visiting the NASA website and submitting a request. The flight is scheduled to leave in 2026 and because of my age and the fact that I am not the equivalent of astronaut John Glenn, only my boarding pass will be on that flight. But after months of being grounded from travel and flying a small plane due to the pandemic, I desperately need an adventure, even if only one in my mind. I am well into this daydream because I already feel like I am a resident of the International Space Station every time I have to use Zoom to see a patient or talk to a friend. I have imagined my way through many difficulties throughout my life by pretending a different outcome or scenario. I can recall doing this even as a young child through the arts and play and with the encouragement of my parents to see beyond limitations. In order for anyone to mentally escape the more challenging moments of life, one has to be able to imagine pleasurable events such as travel, adventure, love or whatever helps one to “feel better” in the moment. While my pretend scenarios did not miraculously change my mood or my body’s sense of distress overnight, through imagination gradually I came to believe in something beyond a loss or setback. In part, my own artistic expressions–whether visual, movement, improvisation or performance—are moments of envisioning new experiences that often lead to personal change. Imagination and the Restoration of Self As a psychotherapist who has worked with trauma survivors for decades, there is one thing I have learned about restoration of the self. Those individuals who seem to do best are eventually able to imagine new narratives for body and mind. It’s something that we work toward in the process of expressive arts therapy — to develop mental flexibility that allows one to fantasize and create novel thoughts, perceptions, and somatic sensations (Malchiodi, 2020). Imagining what the future will bring post-pandemic is daunting for most of us. Our brains are wired to choose negative scenarios over positive ones. I know that my worst days so far have been those on which I cannot visualize anything other than my current narrative—unending physical distancing, donning a mask to go pick up groceries, and staring at the computer screen for yet another meeting, webinar, or session with a patient. But in order to get through this marathon, we now must begin to see beyond it with not only imagination, but also with a sense of self-efficacy. What I call “pretend skills” are key to how we will arrive at the finish line months from now. Fortunately, we know a lot more about imagination than we did a decade ago and particularly why it might be key to recovery from traumatic stress. There is even emerging evidence that the brain’s default mode network (DMN), a distributed system found in the frontal and parietal regions along the midline of the brain as well as the temporal and parietal areas, plays a significant role in the ability to imagine. Of interest to expressive arts therapy, this system may support the creative responses key to trauma reparation and the restoration of the imaginative capacity necessary to healing. When we talk about using the expressive arts to address traumatic stress, we ultimately are referring to the possibility of exploring new stories through arts-based experiences in order to become whole again. This goes beyond simply making meaning; it is the process of imagining something novel within ourselves, our relationships, and our environment. In order to harness imagination in service of traumatized individuals, psychotherapists can enhance traditional verbal methods with a variety os expressive approaches (movement, sound, music, image making, storytelling, dramatic enactment, and creative writing) to help individuals actively redirect attention away from stressful narratives. I really believe that we cannot be simply “talked into” new stories for mind and body; to become believable, we must experience them on a somatosensory level in ways that also felt in our bodies. When I think about how we can help others and ourselves through the stress of the current pandemic, I find myself returning to this observation made by van der Kolk (2014) about the role of imagination in the treatment of trauma: “Imagination is absolutely critical to the quality of our lives. Our imagination enables us to leave our routine everyday existence by fantasizing about travel, food, sex, falling in love, or having the last word—all the things that make life interesting. Imagination gives us the opportunity to envision new possibilities—it is an essential launchpad for making our hopes come true. It fires our creativity, relieves our boredom, alleviates our pain, enhances our pleasure, and enriches our most intimate relationships.” We now have many examples of how the capacity of imagination can be harnessed for positive changes through expressive approaches. In the field of art therapy, image making has traditionally been used to discharge negative emotions through self-expression. But when it comes to stimulating new narratives with reparative capacities, this may not be the best strategy. Research demonstrates that drawing what is negative may not be the best use of imaginative powers; in fact, using drawing as a distraction away from negative emotions is more helpful when it comes to regulating mood (Drake, Coleman, & Winner, 2011). Finally, the kinds of cognitions, emotions, and somatosensory experiences we want to make “stick” in individuals are key to eventually helping them imagine new narratives, post-trauma. In other words, if we do not eventually help individuals move away from distress, we leave them with thoughts, feelings, and sensations that will not support narratives of pleasure, confidence, and hope. And for these narratives to mediate the constant tsunami of pandemic stress, they must also enhance a sense of personal agency—a belief in one’s personal efficacy when confronted with challenge. I know the pretend scenarios that helped me to get through crises, trauma, and loss during childhood have helped me through these challenging times. As a psychotherapist, I have witnessed a similar pathway to transformation in individuals with traumatic stress for decades. I am not saying that any of this is easy. But in order to redirect our attention away from current threats, imagination is one way we have available to negotiate these challenging times, even if momentarily. Link to the original article to explore more! References Drake, J. E., Coleman, K., & Winner, E. (2011). Short-term mood repair through art: Effects of medium and strategy. Art Therapy, 28 (1), 26–30. Malchiodi, C. A. (2020). Trauma and expressive arts therapy: Brain, body, and imagination in the healing process. New York: Guilford Publications. van der Kolk, B. A. (2014). The body keeps the score. New York: Penguin.

Credit: Kevin Wee from Rebound with Resilience Our Attraction To Negativity & Reactivity   Imagine yourself in the jungle, 1000 years ago. You are hunting for food with a spear, prancing around, senses heightened. This daily ritual ensures your survival, yet puts it at risk too. All of a sudden, you hear a growl and see movement behind some bushes, 30m away. Immediately, your limbic brain (part responsible for the stress response) goes into overdrive – adrenaline is secreted, your heart pumps faster, blood flowing to the ends of your body… You have a choice between 2 conclusions. 1)      Thinking there is a tiger when there isn’t one 2)      Thinking there is no tiger when there is one. In this case, let’s assume the conclusion you make will be WRONG. Read the two statements again, which mistake would you rather make? Chances are, you picked 1). Why? Because the second one leads to death. Because of this evolutionary necessity, we are wired to be more sensitive to threat. Fast forward 1000 years, we are no longer surrounded by tigers. However, when faced with a stressor, we REACT in the exact same physiological way as if being chased by tigers. Even though it is not life-threatening. In other words, we overestimate threats and underestimate opportunities. This is also referred to as the negativity bias – we are more attracted to negativity. This is why negative news sell faster and why K DRAMA (not K Dreams) are popular. This is a problem – a major barrier to resilience & mental health. Learn to Respond, Not React: The Power of the Pause How can we solve it? The key is to train our mind to respond, and not react. To react is to get into a cycle of anxiety, stress response, and do the same thing over and over again. To respond is to break the cycle, reset your emotions and think through a different response. The pause is an intentional break, a habit or anchor one does to stop the stress response. Some refer to it as ‘safe spaces’ where we reset, renew and recharge. Yet in our fast paced society, coupled with our bias to negativity, such a simple practice of PAUSING is something we are sorely lacking – both in adults and youth. Now that we’re fully aware of the power of the pause, here are 10 suggested ways you may can incorporate the next time you’re about to react: Mindfulness & Meditation Mindfulness has exploded in recent years, especially with the pandemic. Research shows that mindful practices can indeed significantly reduce stress, improve focus, and allow us to respond to tough situations effectively. There are many mindful practices one can do. One example is simply being aware of your 5 senses while doing mundane tasks like brushing your teeth or eating. Another is body scanning. Meditation is another such practice. Mindfulness are linked and therefore used interchangeably, yet they are distinct. Meditation is just one method to train your mindfulness muscle. Actionable Tips Try mindful eating! Notice your senses, the texture and smell of the food, instead of gobbling it down or thinking about something else. Research other mindful practices you can try (body scanning, grounding, etc) Try 3mins of mindfulness meditation in the morning or at night before bed. Religion/Spirituality Research does show that religion acts as a protective factor against mental health issues. This could be due to support communities or the solace people can find in a protective higher power. If you don’t subscribe to a specific religion, having a spiritual anchor could help – there is tremendous power in letting go, in surrender. Or having a constant that one can turn to in times of stress. Spirituality (spiritual + ability) can be seen as the ability to tap into your spirit – to find strength from a higher purpose or find deeper meaning in your existence. Our spirituality is something we should all spend conscious effort on – regardless of whether it’s tied to religion or not. You don’t have a soul. You are a soul, you have a body – C.S. Lewis Actionable Tips Explore your religion/spirituality and faith. What gives you meaning? Why do you do what you do? What is the purpose of my life? While these are not easy to tackle, taking time so sit with them, write them down and form conclusions will help your spiritual resilience. Prayer/Meditation does help. So do it in your own way! Write some mantras down that anchor you, that give you peace/strength in times of stress. This could be verses, scripture, or any phrase you deeply connect with. For myself, a phrase that anchors me is ‘I was born with nothing, and will leave with nothing. There is nothing to lose, and everything to give’. Closing my eyes & chanting it calms me down and relieves the fear of loss/failure Growth Mindset & Equanimity This is not so much a way to pause, but rather a safeguard against stressors– i.e to ensure you don’t react n the first place. Let me quote a few lines from a famous poem, ‘If’ by Rudyard Kipling If you dream and not make dreams your master, If you can think – and not make thoughts your aim, If you can meet with triumph and disaster, and treat those two imposters just the same I love this. It highlights the power of equanimity – the state of being balanced and composed – seeing success and failure as neutral events. This parallels the famous ‘growth & fixed mindset’. It highlights how, when we are fixated by results and conditioned into basing our self-esteem on praise/success, we naturally get anxious or discouraged when met with failure or setback. Anything that calls into question our “results” is seen as a threat (triggering a stress response). As such, to move to equanimity, practice these tips: Actionable Tips Be conscious about how you perceive and respond to success and failure. Ideally, see both as imposters – neutral events. It’s ok to celebrate success, but don’t worship or revel it in. Similarly, it’s ok to hurt for a while in failure, but reframe and learn from it. Shift your speech pattern from ‘This is difficult’ to ‘This is figureoutable’. Anytime you catch your speech pattern being defeatist, reframe it to a point of growth. Read article here for more tips and deeper understanding of the growth mindset Journalling Journaling has been proven to help alleviate anxiety and improve introspection. It allows one to ‘clear the mind’ and understand oneself better. The act of writing can be therapeutic and calming for some. Important considerations: 1) Everyone journals differently, consider some methods below and develop a journal style that works for you. 2) Journaling is not a competition. Don’t feel pressured to stick to schedules or meet expectations. This might reverse the intended effect of journaling. Actionable Tips Here are some forms of journaling you can try out/combine: 1) Expressive Journalling. Writing down events, thoughts and feelings without judgement. 2) Reflective Journalling. Write down what happened, why it happened, and specific actions you can take to improve 3) Gratitude Journalling. Write down a couple of events/things in life you are grateful for Podcasts Podcasts are AMAZING! They are one of the best way to learn, relate, relax, laugh and even be in inspired! A whole range of emotions can be felt because podcasts allow guests and hosts to go deep into conversation. Listening to others’ experience can give you perspective and comfort, especially if the guests have gone through similar experiences. Nature/Hiking Recent fascinating research shows a strong link between grace space and mental health. More vegetation in the neighbourhood = less likely to suffer from mental health afflictions. There are many possible reasons for it – the fresh air, the exercise, etc. One interesting one is the feeling of awe – in seeing works of nature, we tend to marvel and introspect, and feel blessed by a ‘higher power’. Recently, I spoke to a friend and she remarked how present and calm she feels in nature, as if “the trees are hugging me”. I liked that hahha..I even added “Maybe it’s God himself giving you a hug”. Regardless of whether we believe in God or not, I think we mostly agree that a walk in nature leaves us better off. Actionables Hiking can be time-consuming, so if you haven’t do it yet, maybe start with once a month first! You can gather some friends and go! Research some hidden gems in Singapore! Smart Local has many articles on green spaces and parks you can visit. You’ll be surprised at the variety of wildlife and vegetation you can find!’ Check out some guided tours! This is not sponsored, but SeekSophie is a very cool and affordable option to visit rare places in SG with some guidance. Exercise Something we all know we need to do, but find it hard. Exercise helps us release endorphins, “happy hormones” that boosts your mood. The mind and body are intimately connected, so exercise is a MAJOR way to pause, relax and energize your mind. The challenge comes because 1) we don’t find enjoyment in exercise 2) face the initial inertia and don’t see the immediate benefit or 3) we set unrealistic expectations and stop shortly after Actionables To combat the above issues Find exercises that involve others. But certain activities like badminton, running, group workouts are still allowed. Doing it with others increases fun and gives you an accountability partner We often want to feel motivated to start, yet motivation doesn’t always last. While feeling can cause action, action can also cause feeling. What helps me is counting down to 5 and just willing myself to take the first step out. Almost 100% of the time, I feel better afterwards and thank myself for doing it. Set an exercise plan for the week, but be realistic. If youre not exercising at all, start with twice a week for 30m first. The key is to built a habit, rather than set unrealistic goals, fail to hit them and be demotivated. Music I must admit, I’m not a big music consumer. I’ve never had the habit of listening to music frequently and I prefer to work/exercise without it. However, there are quiet moments of reflection/pain where I turn on a track and allow myself to feel (namely Coldplay stuff XD). On these occasions, music hits a note in my heart where nothing else can. Actionables Create a Spotify playlist that calms you down. This list may change over time, but it serves as an anchor for you to go back too in time of need. Search existing playlists. You may discover a less mainstream song you really relate and connect deeply with it The Power of Breath This is the most underrated yet most easily applied method in this list. Your breath is powerful – it controls so much more than we imagine. By using the breathing techniques below, we can activate our rest and recovery system and defuse our reactive stress response. Actionables  (click to watch tutorials) -Wim Hof Breathing Method – Box Breathing. Navy seals use this to calm themselves. – 1 to 2 Breathing . Breathing in through your nose and out through your mouth in double the time. Personally, I use this the most. It is one the fastest way to calm yourself and stop you stress responses from getting out of hand. Woman practicing breathing exercises. Entertainment (Gaming, Netflix, Youtube, Watching Movies, etc) Finally, the one most of you probably already do. Entertainment can be a good break for your mind. However, we MUST be very careful with this one. Why? Because it could turn into escapism or a term called languishing. Lauguishing refers to passive disassociations from the real world, where we might scroll through social or consume endless content, yet feel empty and lethargic after. In this case, entertainment may become a way to escape from problems. ‘Safe Spaces’ are good, but they are not places to hide. They are places to rest, recharge and eventually go out and engage with life. So if the above sounds familiar, here are some ways to help Actionables Set limits on entertainment. For myself, I try to carve out a ‘social break’, where I post/reply/scroll on my socials. However, outside that period, I put my phone away and strictly don’t use it. Similarly, if you use your phone during study breaks, set a timing or only do it after youre done, or you could get into a state of languish and endless scrolls. Try other ways of pausing above! If you find yourself relying too heavily on entertainment, switching to some methods above could give you a more meaningful pause. Conclusion Hope you appreciated this article and tips! Do share it with friends whom can benefit. The ability to pause and respond is a cornerstone of resilience, and I’m so glad to share this knowledge with all of you. All the best and Stay Resilient! Link to original full article to explore more.

Dear Mental Health, What Are My Options : Art Therapy? By Sean Tan Jun Kai Those grim times required everyone to isolate their household from the world, family, and friends for the greater good of public health. Since then, Singapore has endured and has begun her road to recovery after the suffocating period of Circuit Breaker measures. The effects of social isolation, however, has left an indelible mark on the mental health scene in Singapore. Media coverage on this issue has increased, with greater calls for attention and more statistics reported . As of 5 October 2020 it was reported that the National Care Hotline (NCH) set up on 10 April 2020, just past the beginning of the Circuit Breaker, has taken over 30,000 calls, with more than 12,000 of them needing mental health support. [1] A survey conducted by the company Ipsos during Singapore’s Circuit Breaker has shown that a quarter of Singaporeans in the survey have reported poor mental health, and 18% of all survey participants have indicated that their mental health was only getting worse. [2] While it is good news all round that more light is being shed on the situation of mental health in Singapore, my curiosity was piqued by one aspect from the various articles by different media platforms: in general, the articles will list a series of hotlines for counselling help, but almost none of them would elaborate on any other form of therapy. It was as if the face for mental help had become a one-dimensional affair, void of variety, deprived of depth. These hotlines do not give much in the way of information on the mental healthcare that could be provided at a glance. An article by Channel News Asia has brought up the challenges people face when seeking out the appropriate medium of mental healthcare, with some of the points mentioned being that people facing mental health challenges would already be subject to the stress from their mental health issue, affecting their ability to search accurately for information to help themselves. There is a certain deficiency in the dissemination of information – One would not know, just from looking at a hotline, of the other forms of mental therapy. Looking at a string of numbers would not be able to detail that mental therapy can include animal-assisted therapy, art therapy, hypnotherapy, and more . We are all human after all, unique in our special ways; and it is only fair for us to be armed with the knowledge to make the best decisions for our health. With that being said, the range of possible therapies available is just too much to cover in a single article in any detail, which is why I chose to focus my attention on only one: art therapy. Art therapy typically has clients use different creative mediums, ranging from something as simple as colouring to more complex activities such as sculpting, to express themselves. A certified therapist can then use the information expressed to help the client understand and resolve any underlying issues. The benefits that art therapy have been documented in various studies, with some studies showing evidence that art programs can boost confidence, enhance pro-social skills, and improve the participant’s abilities to resolve conflict. [3] Other studies also detail how art helps people with physical disabilities to focus on their positive memories, giving them respite from the negative emotions and perceptions around their disability. [4] These powers of art to uplift people and alleviate the pain of people roused my interest to investigate art therapy in Singapore. After all, given how there has been an increase in the number of people seeking mental help, surely there should be articles giving it coverage. Thus, I began digging for articles on art therapy. I found several news articles detailing instances of events that had included art therapy, though the top searches were dated at least several years ago, and as the years grew more recent, so did the scarcity of articles on art therapy in Singapore. Unable to find more current articles that might help me understand the part art therapy plays in the context of COVID-19, I decided to look to other avenues to learn more about art therapy, namely, different non-government organisations such as Art for Good and The Red Pencil. These organisations host a plethora of art therapy programs aimed to better the lives of people. Through my searches and inquiries, I have had the fortune of securing an interview with Ms Amanda Chen , a certified Art Therapist and founder of Art for Good, to better understand how art therapy would best serve the mental health scene in Singapore with the added benefit of her professional perspectives. I opened up the interview by asking about when art therapy could be recommended, given how it might be too optimistic to expect art therapy as a miracle cure for everyone. Ms Amanda Chen explained that art therapy would usually be recommended for people who have a personal interest in art in the first place. As the selected form of therapy, art can be a non-invasive method to interact with the client and address the problems they face. “For children who are very young, who are non-verbal, that [art] would probably be the best approach for them. Especially if they have some kind of interest in art.” Was one of the examples Ms Amanda Chen elaborated with. Now knowing that art therapy would be better suited for people with an interest or open to the concept to therapeutic art, how could art therapy help those people with the mental health challenges arising from COVID-19? Ms Amanda Chen answered my question saying that while art therapy could be suited for people of all ages, the therapy must be tailored to the client’s needs for that statement to ring true. She began explaining to me that: “When you come into a therapy session or an art therapy session, you are working with different objectives.” In relation to COVID-19, the benefits that art therapy can provide would boil down to what a client hopes to achieve through the therapy. Would they want to heal from some trauma caused by family violence from the Circuit Breaker? Are they seeking solace after the months of isolation? This also applies in instances where relatives join in to create art with a client. When asked about this, Ms Amanda Chen talked about how a bonding session between siblings might differ from a bonding session between parents and their child; the purposes for partaking in the creation of art is more than just a casual decision. It is one that is carefully considered with the intended outcomes of the clients in mind to chart a proper path to recovery. Ms Amanda Chen also mentioned other considerations, such as disabilities, that might affect their ability to do art. With that in mind, Ms Amanda Chen said that: “you make it easy for them, and you help them process certain things that they might find it difficult to process.” The whole process of therapy is flexible and adapted to the circumstances of the clients; the main and most important goal would be to promote faster, smoother, recovery. Now knowing the place art therapy has within the mental health picture during this pandemic, how then, does art therapy measure up to its more common cousins? While it is true that common media articles almost exclusively feature help hotlines and counselling, they do so for good reason. There is a successful track record of help hotlines and counselling and there is no denying that the more commonly advertised forms of mental health therapy produce results. “It is said that art therapy is very good for trauma because the way that we see trauma is through images,” Ms Amanda Chen said, before going on to explain how art as a visual medium matches up with the way traumatic incidences plays out in our minds, which makes it an invaluable bridge to access any unconscious information that a client may have. With this knowledge, therapists would be better positioned to understand and engage with their clients to begin the recovery process. In the event that a client is unable to communicate verbally either because they are not capable of finding the words to do so, or simply do not wish to talk, art therapy can also step in to facilitate a form of communication. “It helps you; it calms you… That as you are making [art], you also want to talk about [their problem]” was another one of the positive possible outcomes Ms Amanda Chen mentioned about art. However, the difference between art therapy and its competition is not all that quantitative. Ms Amanda Chen continued to point out that: “Art therapy is very similar to counselling, but we use art as an intervention tool to help bridge through difficult situations and circumstances.” Art in essence is just another medium to engage and help a client recover. It has its benefits when used for mental trauma, but the choice of therapy should once again differ to the client’s situation to achieve maximum effectiveness. Ultimately though, she reinforces the fact that any treatment of any kind will be carefully assessed by the therapist. Ms Amanda Chen describes it as a “client-centred approach” – if a certain form of therapy does not work for the client, be it art therapy or other forms of therapy, Ms Amanda Chen has indicated that the therapists involved with the client would communicate with each other to determine the current activities that may or may not be working for the client. Depending on the situation at hand, the therapists might decide that a change of therapy or even a change of therapist might suit the client better. On this note, Ms Amanda Chen had added that there are art therapy programmes available in the Singapore Institute of Mental Health (IMH) as an example of wider and more flexible options available to clients that can help them with their mental health. Looking into this, I have also found that art therapy is also available in other institutions like the Singapore General Hospital (SGH) . As such, while it may not be possible to land the perfect therapy when first contacting an accredited hotline, a certified therapy organisation, or government-supported mental help body, the therapists that one would come into contact with would strive to find the best therapy or combination of therapies for the client. Talking with Ms Amanda Chen has given me a better understanding of the role art therapy may play in Singapore. Art therapy should not be exalted over all other forms of therapy, but neither should it be belittled. Art therapy is a piece of a greater puzzle on our journey to better mental health, with areas where its application would be appropriate, people it would be better suited for. It is more important to consider what kind of therapy best suits one’s needs. Though, if the form of selected therapy ends up being unsuited for oneself, it will not be the end of the line. In this journey to mental wellness, the professionals will look out for your good. [1] “MOH | News Highlights”. 2020.  Moh.Gov.Sg . https://www.moh.gov.sg/news-highlights/details/the-national-care-hotline-and-mental-resilience. [2] “Singaporeans And Mental Health During The Circuit Breaker”. 2020. Ipsos. https://www.ipsos.com/en-sg/singaporeans-and-mental-health-during-circuit-breaker. [3] Wright, Robin, Lindsay John, Ramona Alaggia, and Julia Sheel. 2006. “Community-Based Arts Program For Youth In Low-Income Communities: A Multi-Method Evaluation”. Child And Adolescent Social Work Journal 23 (5-6): 635-652. doi:10.1007/s10560-006-0079-0. [4] Stuckey, Heather L., and Jeremy Nobel. 2010. “The Connection Between Art, Healing, And Public Health: A Review Of Current Literature”. American Journal Of Public Health 100 (2): 254-263. doi:10.2105/ajph.2008.156497.

SOCIAL ENTERPRISE VS COVID-19: DOING GOOD THROUGH ART During Singapore Circuit Break Period, Art for Good did our part by helping migrant workers in dormitories that are affected greatly during the Covid-19 Pandemic through the ‘Let’s Spread the love for Migrant Workers’ fundraising program by  @sugarfreesaccharin . Art for Good helped to promote and reach out to wider audience through our Social Media page for this fundraising project. Every donation of $5, donors would receive an e-greeting card of their choice specially illustrated by artist,  @sugarfreesaccharin . All proceeds went to the Transient Workers Count Too (TWC2), a non-profit organisation dedicated to improving conditions of low-wage migrant workers in Singapore. The ‘Let’s Spread the Love for Migrant Workers’ fundraising program managed to raised a total of near $10,500 in just 7 days! Read full article from  Ignite Media here

Ms Chen encouraged the girl to communicate with her mother about her struggles. Ms Chen says: “The last I heard, she was not sent to a girls’ home.” Names of parent and child were withheld to uphold client confidentiality. Ms Chen is one of a growing number of art therapists here. A quick Google search turns up at least 10 local-based companies offering art therapy, some of which were set up less than a year ago. According to a Straits Times article in 2013, the number of therapists registered under the Art Therapists’ Association of Singapore (ATAS) had then tripled to 30 since it first began five years ago in 2008. President of ATAS Jeanette Chan says the association’s membership strength has since grown to 45, and adds that the number of certified art therapists here is “much higher” than that figure. Art therapists here say they have seen a growing number of clients in recent years, especially in the form of children and parents who have behavioural and emotional issues ranging from defiance to depression. However, they add that any individual who is struggling can also benefit from art therapy. Art therapy involves a participant using art materials of any medium to express themselves. Based on the process and the product of the session, therapists are able to guide the participants to better understand their own thoughts and emotions. One does not need to have any art-making skills to do art therapy. Says art therapist Huma Durrani, 44: “Cognitively, you may not be aware of the issues you are facing. But through an image, you can express and uncover deep-seated, unconscious emotions.” She set up art therapy centre Coloured Canvas in Bukit Timah last August. There, she holds individual, group, and family art therapy sessions. For family art therapy sessions, some activities she facilitates includes asking a parent and child pair to draw on a shared piece of paper, or having them paint a house together while sharing a single paintbrush. Mrs Durrani says that after making observations such as which party takes up more space on the canvas, who uses which medium, and how the participants control their art tools, she is able to ask the pair guiding questions. Examples of these include: What did you draw? What happened as you made the artwork? How can you change things? It is every therapist’s hope that the questions they ask will bring healing to broken relationships between family members. Mrs Durrani says: “The art therapist does not interpret the client’s artwork on their behalf, but facilitates insight instead. Also, the client is never forced to make art.” She intends to further extend her family art therapy services by offering art therapy group sessions for caregivers on a regular basis. Fellow art therapist Ms Chen, who founded social enterprise Art For Good in Upper Changi last August, conducts art therapy programmes and workshops for vulnerable children both here and overseas. Locally, she has worked with primary and secondary schools and organisations such as the Young Women’s Christian Association of Singapore and Rare Disorders Society Singapore. At these sessions, art is an outlet for the children to release their negative feelings. Based on the artworks and what the children share, Ms Chen then works closely with social workers and the children’s parents to make professional recommendations on what would be most beneficial for the child, in the hope of bringing about positive change to the family situation. Some art therapy organisations have tools to help families deal with their ongoing challenges beyond the art therapy sessions, which typically cost $100 and above per hour. International humanitarian organisation The Red Pencil, for instance, encourages their clients to draw or paint something daily in a Visual Journal. The Red Pencil was founded in 2011 by husband-and-wife pair Alain and Laurence Vandenborre, and seeks to help the vulnerable of society via art and arts therapy. The Visual Journal allows clients to continue to express their inner thoughts and feelings, even upon completing the arts therapy process. Beyond art therapy, The Red Pencil also uses music, movement and dance to help children and families who have been through overwhelming life circumstances to express themselves in a creative yet safe way. Some organisations have also begun looking at how art can be used to facilitate better communication and bonding between parents and children. Last month, business partners Steve Lawler and Tanya Wilson, the co-founders of Kult – a multi-disciplinary design studio, art gallery and publisher at Emily Hill – launched Eyeyah!. Eyeyah! is currently a social enterprise that produces a child-centric activity book, in which art is used to stimulate creative thinking, creativity, and conversations between parent and child. Their first issue of this activity book is about the Internet. Made up almost entirely of images created by artists, the book also comes with games, colouring pages, and uses the artworks to convey the dangers of the Internet, such as addiction and online strangers. Future issues will look at themes like Supermarket, where little ones will be taught about genetically-modified foods and sugar consumption; and Money, which will convey messages about saving and investing. Ms Wilson, 39, says: “Parents who typically do not talk to their children about difficult issues can use the hard-hitting images within Eyeyah! as a tool to begin a conversation.” Read Straits Times Article here

What is Pastel Nagomi Art? Pastel Nagomi Art is a Japanese styled pastel art. It originated from Japan and was created by the founder of Japan Pastel Hope Art Association (JPHAA), Mr. Hosoya Norikatsu. Pastel Nagomi Art is easy to learn, and one does not require any art background to acquire the skill. By using soft pastel, paper and your fingers, you can create a wonderful art piece in just 30 minutes! Pastel Nagomi art is also known to have therapeutic and calming effects on the people practicing it. Thus, many counsellors and therapists are adopting this art form as a therapeutic method to help patients achieve emotional balance. Essentially, the purpose of promoting Pastel Nagomi Art is to help cultivate a society and community that is spiritually rich, healthy, harmonious and balanced. What made you start pursuing Nagomi Art? How did you start? Creating art has been my hobby since young. Due to work and family commitments, I did not do art for a very long time. This all changed when I chanced upon Pastel Nagomi Art in 2018. The simplicity of this art form immediately captured my attention, and fuelled my aspiration to step into this industry. Without a second thought, I decided to start my art journey by enrolling in a course to become a certified Pastel Nagomi Art instructor. Why do you especially enjoy Nagomi Art? I find it easy to handle, and the tools and materials for Pastel Nagomi Art tools are simple to prepare. I can launch into the “production mode” to create my art in no time. With some soothing music, soft pastel, and a piece of square paper, I can enjoy some “Me Time” in a little corner doing this art. How is Nagomi Art unique from other art forms? Well, Pastel Nagomi Art is very different from conventional art in the sense that there is no right or wrong when creating pastel Nagomi Art. Thus, your creativity is not limited by any prejudgement on how an object should look like. Someone with minimal basic techniques will also be able to create beautiful Nagomi Art pieces. How has creating Nagomi Art helped your mental well-being? When painting Pastel Nagomi Art, I do not have to worry too much about the outcome of my creation. The art creation process is very simple and straightforward. Furthermore, this art form is very forgiving, as I can erase and make alterations to my design while I am painting. So, I can simply enjoy the process of creating Pastel Nagomi Art without feeling stressed about having to produce a sophisticated artwork at the end. From the psychological perspective, the process of Nagomi Art creation is stress-free and filled with enjoyment. Who is suitable to do Nagomi Art? As long as you can apply the pastel powder onto a piece of paper with your finger, Pastel Nagomi Art is for you! I have students ranging from 5 to over 80 years of age. You can take up Pastel Nagomi Art even if you do not have any art background. So, I would say that Pastel Nagomi Art is suitable for anyone who is interested to try out this art form. Why would someone be interested in doing Nagomi Art? Generally, Pastel Nagomi Art is very eye catching and pleasing to the eye. Many people fall in love with it at first sight. And when they find out how easy it is to learn Pastel Nagomi Art, they will want to try out. Normally an introductory workshop to Pastel Nagomi Art will equip students with the basic knowledge and techniques, and enable them to create wonderful artworks in just an hour! Furthermore, the painting process is very enjoyable. This gives them confidence to continue attending more Pastel Nagomi Art sessions! In what ways do you think that Nagomi Art can help others with their mental health or general well-being? When you repetitively rub your finger on a paper, the sensation on your finger tip tends to produce a calming effect. In Pastel Nagomi Art, we mostly paint with our fingers to produce heartwarming and beautiful paintings. You will feel very satisfied and happy, enjoying a sense of achievement! Through this little achievement, it helps to build up a person’s confidence and confidence brings hope. All these positive feelings that one experiences when creating Nagomi Art helps one enjoy better emotional well-being. Any tips for people who want to start trying Nagomi Art? Before the COVID-19 global pandemic happened, Pastel Nagomi Art classes were mostly available through face-to-face workshops. This is the preferred way for teaching Pastel Nagomi Art as face-to-face classes allow for closer human interaction and socialising. However, due to the current global pandemic we will need to adapt and adjust the method of delivering Pastel Nagomi Art lessons. Nowadays, there are many channels for one to learn Pastel Nagomi Art. I will recommend anyone who wants to start creating Pastel Nagomi Art to get a Pastel Nagomi Art starter kit and self-learn it from Youtube videos or sign up for online workshops. When the pandemic situation improves, I would recommend trying out at least one physical session of Pastel Nagomi Art class. If one would like to further pursue Pastel Nagomi Art, I would recommend he or she to sign up for a Japan Pastel Hope Art Association (JPHAA) accredited Basic of Pastel Nagomi Art & Associated Instructive Art Diploma Course. This course guides one through every aspect of Pastel Nagomi Art in an in-depth manner, while maintaining the simplicity and easy-to-learn nature of Pastel Nagomi Art.

What is photography to you? Is photography for everyone? Photography is a form of expression to capture one’s perspective through a lens. It also allows us to document life and the events around us. Photography can be for everyone and in fact, digital technological advances in photography have allowed it to become even more accessible to everyone. How did you start photography? I started photography since a tender young age of nine, I would snap photos of everyone and everything, everywhere I went. When I got hold of a film camera at fifteen, I started on a more serious photography path. My love for taking pictures had managed to get me a scholarship in photography. However, due to family issues, I had to forego the opportunity. After army in 2006, I decided to make passion my career. I was working in Kodak as a consultant and trainer. In between, I worked on my craft by doing event and wedding photography. In 2008, I enhanced my skills by joining a production company, starting from the bottom, as a photographer assistant (in other words, like a coolie), and slowly worked myself up. Photographer assistants were not allowed to touch the cameras. If I made any mistakes in lighting settings, I would literally get slapped for it. Only when I finally progressed to become a junior photographer, I started to learn a lot. Due to family issues again, I had to work in another company as a marketing photographer, but I had more flexible working hours. I realised that this company belongs to Jacky Chan and started working with him. He liked my work so much that I was chosen to be his photographer which was to be based in Singapore representing the company. Then in 2012, I started my own studio. Can you explain more about the benefits of photography?  Photography requires you to take a step back and make observations before taking the picture which you want to capture. Photography helps you become more aware of the things and people around you. Digital photography requires lesser motor skills order to achieve the end result, attributing to higher chances of success. There are different levels within the craft depending on how you would like to take it, to allow you to become more technical and creative with the process and final result. How does this form of artwork help parents & children? // Does photography have any therapy benefits?  Being able to quickly capture special moments and sharing them is something unique to photography. It simply requires you to point as shoot, making this easy and accessible as a starting point. It is something families can do together and share in the moment and bonds relationships. It can help with focus, creativity and more importantly, find meaning. It can also be a form of exercise, if you count the walking around, plus carrying the equipment! What is the collaboration between you and Art for Good? // Why do you collaborate with AFG? My collaboration with Art for Good is using art to do good, which is through my photography. I find a purpose in helping people, especially since I have gone through difficult times as well as a teenager. I believe that photography is an art form of which can potentially help people to find happiness. How can I start? // Any tips to take better images?  A simple exercise would be to walk around more, observe the world around you. Sometimes it helps to close your eyes and simply just feel. If you would like to pursue photography, you can join my photography lesson in AFG. For enquiries please contact us .