View NWCDC’s post here!

This project is a collaboration between North West Community Development Council (NWCDC) and the Singapore University of Social Sciences (SUSS). The content has been developed by students from SUSS PsyConnect Psychology Interest Group with the support of SUSS psychology faculty members as well as various members from different Social Service Agencies (SSAs).

The toolkit is designed to feature what mental wellness looks like within the community through the stories of everyday Singaporeans. It also showcases the different mental health support and providers available within North West District.

References

Why talk about Mental Wellness (Page 3)

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Stress: More than a familiar word (Page 4)

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What is Mental Illness (Page 5)

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Are you a Caregiver (Page 6)

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What is Stress (Page 7)

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What is a Healthy Relationship (Page 8)

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What is Addiction (Page 9)

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Oei, A., Chu, C. M., Li, D., Ng, N., Yeo, C., & Ruby, K. (2021). Relationship between Adverse Childhood Experiences and substance use in youth offenders in Singapore. Child Abuse & Neglect, 117, 105072. https://doi.org/10.1016/j.chiabu.2021.105072

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Subramaniam, M., Abdin, E., Vaingankar, J., Phua, A. M. Y., Tee, J., & Chong, S. A. (2012). Prevalence and correlates of alcohol use disorders in the Singapore Mental Health Survey: Alcohol use disorders in Singapore. Addiction, 107(8), 1443–1452. https://doi.org/10.1111/j.1360-0443.2012.03830.x

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What is Sleep Deprivation (Page 10)

Choshen‐Hillel, S., Ishqer, A., Mahameed, F., Reiter, J., Gozal, D., Gileles‐Hillel, A., & Berger, I. (2021). Acute and chronic sleep deprivation in residents: Cognition and stress biomarkers. Medical Education, 55(2), 174–184. https://doi.org/10.1111/medu.14296

Chua, E. C.-P., Fang, E., & Gooley, J. J. (2017). Effects of total sleep deprivation on divided attention performance. PLOS ONE, 12(11), e0187098. https://doi.org/10.1371/journal.pone.0187098

Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 09(11), 1195–1200. https://doi.org/10.5664/jcsm.3170

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Ikonte, Mun, Reider, Grant, & Mitmesser. (2019). Micronutrient inadequacy in short sleep: Analysis of the NHANES 2005–2016. Nutrients, 11(10), 2335. https://doi.org/10.3390/nu11102335

Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: A meta-analytic review. Journal of Behavioral Medicine, 38(3), 427–449. https://doi.org/10.1007/s10865-015-9617-6

Lamon, S., Morabito, A., Arentson‐Lantz, E., Knowles, O., Vincent, G. E., Condo, D., Alexander, S. E., Garnham, A., Paddon‐Jones, D., & Aisbett, B. (2021). The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiological Reports, 9(1). https://doi.org/10.14814/phy2.14660

Lemola, S., Perkinson-Gloor, N., Brand, S., Dewald-Kaufmann, J. F., & Grob, A. (2015). Adolescents’ electronic media use at night, sleep disturbance, and depressive symptoms in the smartphone age. Journal of Youth and Adolescence, 44(2), 405–418. https://doi.org/10.1007/s10964-014-0176-x

Mograss, M., Abi‐Jaoude, J., Frimpong, E., Chalati, D., Moretto, U., Tarelli, L., Lim, A., & Dang‐Vu, T. T. (2022). The effects of napping on night‐time sleep in healthy young adults. Journal of Sleep Research, 31(5). https://doi.org/10.1111/jsr.13578

Park, S.-Y., Oh, M.-K., Lee, B.-S., Kim, H.-G., Lee, W.-J., Lee, J.-H., Lim, J.-T., & Kim, J.-Y. (2015). The effects of alcohol on quality of sleep. Korean Journal of Family Medicine, 36(6), 294. https://doi.org/10.4082/kjfm.2015.36.6.294

Philips. (2021, March 17). Philips global sleep study finds Singaporeans’ sleep woes compounded by pandemic, yet more turning to telehealth for help. https://www.philips.com.sg/a-w/about/news/archive/standard/news/press/2021/20211703-philips-global-sleep-study-finds-singaporeans-sleep-woes-compounded-by-pandemic-yet-more-turning-to-telehealth-for-help.html

Rusch, H. L., Rosario, M., Levison, L. M., Olivera, A., Livingston, W. S., Wu, T., & Gill, J. M. (2019). The effect of mindfulness meditation on sleep quality: A systematic review and meta‐analysis of randomized controlled trials. Annals of the New York Academy of Sciences, 1445(1), 5–16. https://doi.org/10.1111/nyas.13996

Seton, C., & Fitzgerald, D. A. (2021). Chronic sleep deprivation in teenagers: Practical ways to help. Paediatric Respiratory Reviews, 40, 73-79. https://doi.org/10.1016/j.prrv.2021.05.001

St-Onge, M.-P., Mikic, A., & Pietrolungo, C. E. (2016). Effects of diet on sleep quality. Advances in Nutrition, 7(5), 938–949. https://doi.org/10.3945/an.116.012336

Thompson, S. A. (2014, August 15). Which cities get the most sleep? The Wall Street Journal. https://graphics.wsj.com/how-we-sleep/

Vandekerckhove, M., & Wang, Y.-L. (2018). Emotion, emotion regulation and sleep: An intimate relationship. AIMS Neuroscience, 5(1), 1–17. https://doi.org/10.3934/Neuroscience.2018.1.1

Wang, F., & Bíró, É. (2021). Determinants of sleep quality in college students: A literature review. EXPLORE, 17(2), 170–177. https://doi.org/10.1016/j.explore.2020.11.003

Exercise and Nutrition as important mood regulators

Active Health (n.d.). 4 habits to increase your level of physical activity. Sport Singapore. Retrieved 30 November 2022, from https://www.activehealth.sg/read/physical-activity/4-habits-to-increase-your-level-of-physical-activity

Jekauc, D. (2015). Enjoyment during exercise mediates the effects of an intervention on exercise adherence. Psychology, 06(01), 48–54. https://doi.org/10.4236/psych.2015.61005

Macht, M. (2008). How emotions affect eating: A five-way model. Appetite, 50(1), 1–11. https://doi.org/10.1016/j.appet.2007.07.002

Macht, M., & Simons, G. (2011). Emotional eating. In I. Nykliček, A. Vingerhoets, & M. Zeelenberg (Eds.), Emotion regulation and well-being (pp. 281–295). Springer Science + Business Media. https://doi.org/10.1007/978-1-4419-6953-8_17

Naidoo, U. (2019, March 27). Gut feelings: How food affects your mood. Harvard Health. https://www.health.harvard.edu/blog/gut-feelings-how-food-affects-your-mood-2018120715548

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Thayer, R. E. (2003). Calm energy: How people regulate mood with food and exercise. Oxford University Press.

Warren, J. M., Smith, N., & Ashwell, M. (2017). A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: Effectiveness and associated potential mechanisms. Nutrition Research Reviews, 30(2), 272–283. https://doi.org/10.1017/S0954422417000154

Living with a Pandemic & Other Unexpected Challenges (Page 11)

Dickerson, D. (2020). Seven tips to manage your mental health and well-being during the COVID-19 outbreak. Nature, d41586-020-00933–00935. https://doi.org/10.1038/d41586-020-00933-5

Fegert, J. M., Vitiello, B., Plener, P. L., & Clemens, V. (2020). Challenges and burden of the Coronavirus 2019 (COVID-19) pandemic for child and adolescent mental health: A narrative review to highlight clinical and research needs in the acute phase and the long return to normality. Child and Adolescent Psychiatry and Mental Health, 14(1), 20. https://doi.org/10.1186/s13034-020-00329-3

Mind. (2021, August 9). Coping with mental health problems during coronavirus. https://www.mind.org.uk/information-support/coronavirus/coping-with-mental-health-problems-during-coronavirus/

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UNICEF. (n.d.). How to protect your mental health during the coronavirus (COVID-19) pandemic. Retrieved 30 November 2022, from https://www.unicef.org/serbia/en/how-protect-your-mental-health-during-coronavirus-covid-19-pandemic

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