HEAL 31

January - March 2021

Exercise & Sports HEAL

HEAL 31

In This Issue:

President's Address 02
Dancing Towards Mental Health 04

Cycling, The Choice to Ride-Out COVID-19 05

Our Heroine, Our Tennis Coach 07

Club HEAL Newsletter Page 01

January - March 2021

Exercise & Sports HEAL

President's Address

Dr Radiah Salim

“Good things come to those who sweat.” – Anonymous

At the Club HEAL Mental Wellness Centres, participants start their day with exercise. Stretching
exercises, followed by a short morning walk around the block, set the tone for their day at rehab.
Indeed, we all recognise the crucial importance that exercise and sports play in the recovery of
people with mental health challenges.

Benefits of exercise include the following: helps to control weight; reduces risk for heart disease;
helps manage blood sugar levels; helps smokers quit; improves mood levels and mental health;
helps sharpen thinking and learning; helps strengthen bones and muscles, lowers cancer risk;
lowers fall risk in elderly; and improves sleep.

For the busy among us, brisk walking is an excellent method of exercise. All that one needs are
a good pair of walking shoes and loose comfortable clothing (especially in the context of our
warm, humid climate).

Prophet Muhammad was an excellent example of someone who brisk walked regularly.

“When he walked, because of the speed and force of the legs, it seemed as if he was
descending from a high place.”

He also encouraged his followers to take up sports.

“Teach your children swimming, archery and horse riding.”

In this issue of Club HEAL, we feature three stories on exercise and sports. Priya, who dances
her way to health, and Yvonne, who cycles, are two participants in the “Our Healing Voice"
Programme, while Zakiah, our counsellor, coaches children in tennis as a pastime.

“Exercise is a celebration of what your body can do. Not a punishment for what you ate.”-
Anonymous

Club HEAL Newsletter Page 02

January - March 2021

Exercise & Sports HEAL

About Club HEAL

Club HEAL is a charity that promotes the healing and recovery of people with mental health
challenges by inspiring Hope, Empowering lives, fostering Acceptance and spreading Love. It has
a vision of a stigma-free society that is conducive for healing and recovery. Services provided by
Club HEAL include day rehabilitative services, counselling, home visits, public education, support
groups and volunteer training.

Be a HEALing Friend

“You see, the Mu’min in their mutual piety, love and affection, are like a (single) body. When
a part (of it) has a complaint, the whole body is united with it in wakefulness and fever.” –
(Bukhari and Muslim).

As a member or a volunteer, you can contribute in a variety of ways, from assisting in Club HEAL
events to conducting rehabilitative activities! We need people from all walks of life who can
contribute their time and skills to fulfil our cause. To become a member, please fill up the
membership form available at our website (under Resources section) and email it to us at
[email protected] or mail it to: Club HEAL, Blk 254, Bukit Batok East Ave 4, #01-229,
Singapore 650254. We look forward to hearing from you!

CClluubb HHEEAALL NNeewwsslleetttteerr PPaaggee 0032

January - March 2021 Feature

Exercise & Sports HEAL

Dancing Towards Mental Health Priya believes that her recovery is close to 80
percent. “I always tell myself now that I will never
by Yohanna Abdullah say I have recovered completely, to remind me
that I have/had mental illness, so that I will not
Since she was in kindergarten, Priya (not her get carried away and forget my symptoms. So,
real name) loved to dance. She would sway, that is where I am keeping the remaining 20%.”
prance and rock to the sound of music, much to
her parents’ amusement and delight. Now, Therapeutic Dancing
dancing is an outlet for her to express her Dancing is also part of her therapy towards
emotions. She had lived with untreated recovery. “I like contemporary or light hip hop
schizophrenia for five years, and has been dances. I dance to Bollywood or contemporary
receiving treatment for the past six years (since English songs. I dance at home and alone.” She
diagnosis). does not join dance classes as she is “afraid of
commitments like taking part in competitions”.
Priya, 26, a Sinhalese Buddhist, was referred to But she used to watch shows like "So You Think
Club HEAL when she suffered a relapse in 2019 You Can Dance?" and enjoyed watching other
after she stopped taking her medications, albeit children perform in school.
with her doctor’s permission.
A career in dance is out of the question as Priya
My Psychosis sees dancing as a hobby. “But I did think of
“During episodes of relapses, I tend to chat a lot conducting dance workshops for people of all
online, and phone and text with a lot of people, ages who want to learn dancing. In countries like
often offending them by my words and conduct. India, there are many social influencers
Other symptoms include racing thoughts, choreographing dances. And it feels very
unexplained hyperactivity and being easily inspiring watching them express themselves.”
excitable (over-excited or easily breaking down
in tears). And I display erratic behaviour like Sweating It Off
dancing and being hooked to music as if I was She feels that dancing is a sport as “sports mean
at a concert. I suspect people of wanting to sweating it off”. “Physically, it keeps me fit,
harm me and believe that everyone on TV or increases my flexibility and strengthens my
radio is talking about me. And I think that I am in muscles. Mentally, it keeps me positive, and
love with someone who is waiting for me.” emotionally, happy.”

Taking Steps to Recovery Priya would like to learn different types of dances
The turning point in her recovery was when she and reckons she will continue to dance to a ripe
worked at a thrift store at a mental health old age. “I get ideas from social media platforms
organisation and found out more about the help such as Instagram.” For everyone and not just
available for people with mental health those facing mental health challenges, Priya
challenges in Singapore. After her last advocates taking up dance as a sports and
admission in IMH, her brother suggested that mental health therapy: “Go for it and put all your
she receive counselling at Club HEAL. “I came emotions into it – you will feel better, as it
to Club HEAL for counselling upon my brother's promotes and encourages self-love and self-
suggestion as I was not receiving it at IMH.” care.”

Being a Part of The Club HEAL Family
Apart from attending counselling, Priya also
attends the Rehab sessions and the Our
HEALing Voice (OHV) programme at Club
HEAL. “I found OHV inspiring and I was
motivated by the stories of others. It pushed me
towards self-empowerment. Since joining Club
HEAL, I have made new friends and I am more
positive now.”

Club HEAL Newsletter Page 04

January - March 2021 Feature

Exercise & Sports HEAL Cycling has Multiple Benefits
Now, her chosen sports is cycling. “Because I can
Cycling, the Choice to Ride- earn money from it by delivering food. I deliver
out Covid-19 food on my bicycle as part of my exercise routine.
I think of it as a good way to avoid boredom
by Yohanna Abdullah eating, while losing calories and earning money at
the same time.” Yvonne also mans registration
In these pandemic times, Yvonne Goh, 45, has counters at Covid -1 swabbing sites for additional
turned her passion for cycling into a profession. income.
She has been delivering food on a bicycle since
the Circuit-Breaker took effect in early April. “I She was diagnosed with depression about nine
had been wanting to get a bicycle for leisure, so months ago, although she had been feeling blue
when working from home became the trend, I for five years prior to that.
decided to quickly get one second-hand online to
provide myself another activity to do on my own. “I used to feel really bad, and then frustration and
Then I asked myself, ‘Why not sign up for food anger would come into the mix. Then I would just
delivery at the same time?’” want to go into deep sleep for many hours and
This independent lady runs 5 km regularly. She hopefully not wake up,” she reminisced. At her
has taken part in marathons and triathlons. “I lowest moments, she had thoughts of committing
think being active is in-built in me. Funnily, I was suicide. Once, feeling crazy, she had built a four-
never really active in school. I tried to skip PE metre wooden boat.
(physical education) whenever I could. But,
somehow, I managed to go on my own to the At Club HEAL’s Doors
community centre and sign up for taekwondo She sought help at Club HEAL after being
classes when I was 13. I really liked it and looked referred to by a polyclinic. She feels that rather
forward to it. I guess that was my pent-up energy than try to get rid of it, she should accept
outlet.” depression as "a lover and friend who will come
unexpectedly and leave when he has had
enough.”

Yvonne feels she has made progress at Club
HEAL. “Just being able to talk to my counsellor,
Noraini, is good enough. And she sends me tips
and coping techniques.”

As for the OHV programme at Club HEAL, she felt
that the biggest benefit was being introduced to
the concepts of ANT (automated negative
thoughts), mindfulness and meditation. They
opened the door to a different way of dealing with
thoughts. I am consciously making an effort to
practise these daily.”

Her family does not know about her depression
and she has not spoken to her mother for two
years. “I was never close to my parents or sister. I
grew up alone. I have my own place now and am
learning to enjoy living alone. I don’t have friends
that I regularly go out with. I am 45 now. I would
say I'm at my peak. But, hopefully, I get another
five years before anyone calls me aunty.”

Club HEAL Newsletter Page 05

January - March 2021 Feature

Exercise & Sports HEAL

A Healthy Way of Life
For someone who says that she is not concerned
about maintaining a healthy lifestyle, her eating
habits and exercise regime are exemplary.

“I cycle almost every day and do some push ups
at home when I think I should. And I also do a 5
km run once a while to make sure my body still
knows how to run. Coffee in the morning with
either bread or cereal and oatmeal is a certainty.
For the rest of the day, I have a snack whenever
I feel like it but seldom a full meal, unless I am
craving for some specific dish. Dinner is usually
soba noodles in miso soup, with some green
vegetables. Or home-made curries or stews over
rice. I make these and freeze them in singe
portions. I also have cooked rice in the fridge
which I then quickly steam up. I also do
sandwiches for dinner.”

Looking to the Skies Above
Engaging in sports has a lot of benefits,
“Physically, it improves leg and core muscles
strength and stability. It also occupies my time,
so I can shop less, eat less, and save money.
Mentally, I have to look out for vehicles and
humans, and one is forced to make many
subconscious calculations when on the road.
Emotionally, exercises like cycling – that
engages the cardiovascular system – cause the
release of hormones that regulate and boost my
mood. Spiritually, when I look up to the skies and
see the beauty of fluffy clouds against a light
blue sky, or the gathering of clouds and howling
of winds as a storm brews, or the stillness of the
trees around me and the heavy air being in
contrast with the fast moving grey clouds above,
I feel rejuvenated. I even love to watch the
mynas that play between cars at red-light
junctions!” said Yvonne.

Asked to describe sports, Yvonne who has a wry
sense of humour said, “Sports is like having to
go pee. You may not like walking to the toilet, but
you do it anyway. Some days do more, some
days less. Minimally I’ll feel like ‘ok, job done’,
relieved. At best I’ll feel accomplished, at the top
of the world, elated for the day.”

Club HEAL Newsletter Page 06

January - March 2021 Feature

Exercise & Sports HEAL

Our Heroine, It has taught me to remain calm and composed no
Our Tennis Coach matter what, and not to show any expression
towards opponents. It has taught me to strategise
by Yohanna Abdullah and plan my points well.”

Counsellor at Club HEAL Noor Zakiah Zainudin Some of these traits she brings to her job at Club
has been playing tennis since the age of 12, HEAL, where she has been employed since June
inspired and trained by her father, a tennis coach 2018. She provides counselling sessions and
who had won tennis championships before. Now, interventions to people with mental health issues
Zakiah is coaching youths voluntarily, to pass on (“PMHI”); educates the community on mental
her knowledge and love for the game especially health through Healing Friends Training; and
within the Malay/Muslim community. facilitates caregiver and youth support groups.

“My father was my first coach and he taught me Said Zakiah, “I am thankful and appreciative of my
the fundamentals of tennis. I guess it was a family time at Club HEAL, where I have met many
affair. I definitely grew to love it and tennis is a fantastic colleagues who have patiently guided
huge part of my life. I was a national combined and supported me. It is definitely a meaningful
schools’ player. I often represented schools and experience to work in a multidisciplinary team
clubs. I played in the open local tournaments and together with peer support specialists and other
was a doubles runner up in 2017. In secondary professions to support individuals in their journey
school, I was a doubles champion.” towards recovery.”

Zakiah, 28, enthused about her passion. “I enjoy Excelling in her Role as a Mental Health
the net play especially, and am particularly strong Advocate.
on serve and forehands. I love how we must Zakiah sees mental health advocacy as important,
create points and maintain composure regardless especially when reaching out to caregivers.
of whether we are on the winning front or the “Providing psychoeducation to caregivers plays
losing one. an important role in supporting PMHIs since
caregivers would understand the condition of their
loved ones better. At times, we tend to make
judgements about PMHI, failing to see what lies
beneath their conditions, namely their true self
and potential. Nevertheless as counsellors, we
need to advocate that PMHIs look beyond the
label.

Empathy Through Past Experiences
Zakiah admits to facing mental health challenges
herself. “I used to try to match the standards set
by my older siblings. It was challenging because
my studies were nowhere near their levels. As I
increased in maturity, I accepted that we are all
different individuals who have our own strengths
and are intelligent in different ways. When I was
11, my grandmother – who was the one taking
care of me – passed away in her sleep; it
definitely impacted me as we were very close. It
took me a long time to get over her passing. Two
years later, my grandfather passed on and he had
shown signs of dementia after the passing of his
wife. Life took a big turn then.”

Club HEAL Newsletter Page 07

January - March 2021 Feature

Exercise & Sports HEAL

Destressing Through Sports
To destress, Zakiah plays about three hours of
tennis on weekends in the evening with other
tennis coaches, and goes out with friends for fun
and meals, thus achieving a good balance
between work, tennis and personal life. She said
that exercising is effective in promoting well-
being, especially for those who have been
diagnosed with mood disorder. “It enables us to
stay healthy and is also an opportunity to make
new friends and interact with others. Sweating
from exercising also removes toxins.”

Volunteering Steadfastly
Tennis which she described as “a game of breaking
limits” teaches patience and perseverance. “We
may be losing but it does not mean that we have
lost the match. There would be opportunities to win
the match by strategising and hanging on, AND
remaining composed.”

She has been conveying such lessons by Strict yet Kind and Playful
voluntarily coaching children and youths between Her proteges see her as a strict yet playful
the ages of five to eighteen every Sunday coach. “Some have described me as garang
afternoon since 2013. She provides financial (fierce) but kind. I do grill them hard on the court
assistance to five of them. Some of them have for progressions and make sure they work
started participating in local tournaments and towards strengthening their strengths. Having
have emerged champions. Her motivation to psychology as a background makes it easier for
coach youths is to develop and maintain interest me to help them improve their resilience.”
in tennis within the Malay/Muslim community.
Making time for coaching is a challenge but it is
worth it. She even plans to organise tennis
clinics and camps during school holidays when
she has more time.

Wira Kita (Our Heroine)
Recently she was chosen to be a heroine and a
role model on Suria television programme, ‘Wira
Kita’. “Honestly, I felt very shy to be featured on
television. But it was a heart-warming and
meaningful experience to share with the
community on how we can help one another.
Also, we are all heroes to others in one way or
another.”

Club HEAL Newsletter Page 08

January - March 2021

Exercise & Sports HEAL

8 18

31

Snapspots of Past Events

September - December 2020

1. eSembang MESRA Live Stream via PA Mesra and M3 FB – Talk by senior counsellor Hamidah Bahashwan – 25 September
2. Jamiyah Mental Health Talk @ Jamiyah Children’s Home by Hamidah – 26 September
3. Club HEAL AGM – 27 September
4. “Do You See What I See” talk by Executive Director Yang Chek @ Enabling Festival 2020 – 10 October
5. Dementia Awareness Workshop + GTP (Go To Point) by Club HEAL and Assyakirin Mosque – 14 October
6. Program Syarahan Realiti (Mental Health) by Masjid Al-Amin with counsellor Fauzy – 16, 23 and 30 October
7. Mental ACT's Mental Health Symposium 2020 - Panel session with counsellor Aneez – 17 October
8. World Mental Health Day Celebration and Book Launch of “Patience and Gratitude: Stories of Healing” by Yohanna Abdullah
– 17 October
9. Wira Kita 2 Programme on Suria TV featuring counsellor Zakiah – 19 October
10. MClub's Leadership Incubator workshops - Health & Well-Being with programme coordinator Sumaiyah – 24 October
11. Online talk on Depression Hasanah Mosque by Dr Radiah and OHV participant Shaifudin – 24 October
12. Talk to Woodlands Secondary School students on Joy of Giving by Dr Radiah– 28 October
13. Sharing session on Mendaki’s Raikan Ilmu event “Holding Space” by Rushsidah, Fauzy, Lino, Daryl, Rishah, Kak Junn – 30
October
14. Club HEAL and Mendaki’s Raikan Ilmu event “Self-care through the Arts” by CREST@ East Team and Nhawfal – 31 October
15. Talk on Dementia Awareness for Masjid Assyakirin by Nurul, Fauzy and Dementia Wellness Programme Team – 31 October
16. Club HEAL’s Bi-Annual Art Exhibition (Online) “Project Weave-In (Within)” featuring peers’ art work– 23 – 30 October 2020
17. Online sharing on Mental Health with NUS Nisaa’ by Dr Radiah, Afiqah and Natasha (OHV participant) – 4 November
18. Talk at Family Excellent Circle (MENDAKI family program), MAEC Ace the Place by ED Yang Chek and counsellor Nurulain
– 8 November
19. Invitation to PA Kopi Talk by Dr Radiah with Community Partners – 11 November
20. Silver Generation Office-Marsiling-Yew Tee Satellite Office (SGO-MYT SO) - Talk to Ambassadors on Dementia – 11
November
21. HFT for PERGAS Asatizah – November-December
22. Talk at Masjid An-Nur Staff Meeting: Work-Life Balance & Stress Management by counsellor Balqis – 18 November
23. Zhenghua MAEC Dementia Talk @ Zhenghua CC by COMIT Manager Fazeeda and counsellor Nurul – 20 November
24. Healing Friends Training – 21 November
25. AMP Workshop for Beneficiaries from ITE by Hamidah – November
26. Patience and Gratitude book discussion with NLB by Yohanna - 27 November
27. Soristic's Webinar on “The Covid-19 Crisis: How were our youths impacted? Mental health issues on the rise” by counsellor
Nabiilah – 4 December
28. Silver Volunteer Training – 5 December
29. FutuReady Asia (Singapore)’s panel on #NeverAlone Series 3 - The Role of Religion in Mental Health - Depression: Test of
Faith? with Dr Radiah – 11 December
30. Online sharing on mental health - “The Timeless Truth: Navigating Mental Health”
FAQ-based Discussion by NUSMS with Dr Radiah and senior counsellor Noraini – 17 December
31. Launch of “Dari Mabuk ke Terdorong” and Club HEAL-Reforming Support Group Collaboration – 22 December

CClluubb HHEEAALL NNeewwsslleetttteerr PPaaggee 0092

January - March 2021

Exercise & Sports HEAL

Upcoming Events

1. Healing Friends Training – 9 January 2021
2. OHV Graduation Ceremony - 23 January 2021

Creative Corner

"How many times a week should I work "Push Yourself" by Aidil from
out?" by Mr A from Pasir Ris Centre Pasir Ris Centre

CClluubb HHEEAALL NNeewwsslleetttteerr PPaaggee 0102

January - March 2021

Exercise & Sports HEAL

Pledge Your Support

Do help people with mental health
challenges receive the support they need.

HOW TO SUPPORT? For Bank Transfer & PayNow
To request for tax deduction , please
Online at www.giving.sg/club-heal indicate your full name (as per your
identification card) under “Bill Reference”.
Cheque (crossed & made payable to 'Club
HEAL'). Please indicate your NRIC at the Thereafter email your full name, NRIC, FIN
back of cheque for tax deduction. or Passport No, contact number, transaction
ref No., gift amount and date of donation to
Via Bank Transfer
OCBC Current Account: 641-372131-001 [email protected]

Via PayNow For Cheque & GIRO
UEN no: T12SS0028K or Please mail cheque or completed form to
scan QR Code using bank app
254 Bukit Batok East Ave 4 #01-299
singapore 650254.

Please note that all donations made to Club
HEAL which is an IPC Status Charitable

Organisation are eligible to get 250% (2.5
times) Tax Deduction of the donation
amount made.

Patron in Chief: MANAGEMENT COMMITTEE
Madam Halimah Yacob
President: Members: Editorial Team
Patrons: Dr Radiah Salim Dr Bibi Jan Ayyub
Mr Zaqy Mohamad Vice-President: Ms Noorunnisa d/o Ibrahim Chief Editor
Madam Rahayu Mahzam Ms Siti Hawa Sulaiman Kutty Noorunnisa d/o Ibrahim Kutty
Hon Treasurer: Ms Deena Bajrai
Hon Advisors: Ms Fauziah Mohd Hussein Ms Eunice Olsen Editorial Team Members
Dr Joseph Leong Jern-Yi Hon Asst Treasurer: Mr John Ho Radiah Salim
Dr Habeebul Rahman Mr Muhammad Fithri Daud Ms Rohizan Talib Sumaiyah Mohamed
Dr Norhisham Main Hon Secretary: Ms Siti Aishah Jaafar Yohanna Abdullah
Dr Sharifah Mariam Aljunied Ms Amarjit Kaur Ms Siti Noor Baizura
Mr Ram Dubey Hon Asst Secretary: Rahmatullah Designer
Ms Nur Izzati Zainudin Ms Tazrinah Hussein Marina Chong
Hon Legal Counsel:
Ms Roslina Baba

Contact Club HEAL Office: 6899 3463 (9am - 5pm weekdays) | Mailing Address: Blk 254 Bukit Batok East
Ave 4 #01-229 S(650254) | Email: [email protected] | Website: www.clubheal.org.sg