In this episode, I’m delighted to speak with Minister of State Rahayu Mahzam, Ministry of Digital Development and Information, on youth wellbeing, balancing authority and humanity in leadership, and what civic responsibility looks like in Singapore’s digital age.

MOS Rahayu shares her journey from legal practice and long-standing volunteer work to being invited into politics, a path she never actively sought but gradually stepped into as her advocacy for people and the community deepened. Her reflections reveal a leadership philosophy grounded in service, empathy and authenticity.

We also unpack the psychological and social implications of growing up online and discuss rising mental health concerns among the youth, the role of government in setting guardrails, and the importance of multi-stakeholder collaboration, from legislation to grassroots networks in shaping a healthier digital culture.

This conversation is also deeply personal. MOS Rahayu reflects on the realities of being a woman in leadership, navigating high-stakes decision-making while also being a mother and partner. Rather than framing it as “having it all,” she acknowledges the trade-offs, the inevitable imperfections, and the ongoing negotiation between competence and vulnerability.

Resources Mentioned:

Predictors of screen viewing time in young Singaporean children: the GUSTO cohort - A longitudinal Singapore study tracking child development and health outcomes from birth, providing insights into early influences on wellbeing. ⁠https://rdcu.be/e5WwU⁠

Mind-set Matters: Exercise and the Placebo Effect by Alia J.Crum and Professor Ellen J. Langer - Research demonstrating how identity beliefs influence behavioural change ⁠https://dash.harvard.edu/server/api/core/bitstreams/7312037c-7142-6bd4-e053-0100007fdf3b/content⁠

Guidance on Screen Use in Children by Ministry of Health Singapore - National guidelines offering recommendations for healthy digital use among children and adolescents. ⁠https://isomer-user-content.by.gov.sg/3/dc21db37-3dde-4cdb-9b9f-773d93c93f93/Guidance%20on%20Screen%20Use%20in%20Children%20(18%20Jan)-clean.pdf⁠

Online Safety (Relief and Accountability) Act (Singapore) – Legislation aimed at providing victim-centric recourse against online harms. ⁠https://sso.agc.gov.sg/Act/OSRAA2025/Uncommenced/20260221020925?DocDate=20251208⁠

Touch Community Services – A community agency supporting families and individuals, including digital parenting and youth wellbeing initiatives. ⁠http://touch.org.sg/⁠

Where to Find MOS Rahayu Mahzam

Instagram: ⁠https://www.instagram.com/rahayumahzam/?hl=en⁠

Facebook: ⁠https://www.facebook.com/RahayuMahzamSG/?ref=NONE_xav_ig_profile_page_web#⁠

Threads: ⁠https://www.threads.com/@rahayumahzam?xmt=AQF0_0FwsovncTXuYjn31kJnoQwKkFftUNgQisdHxuJjZW0⁠

In Part 1 of our conversation with Jutka Freiman (Ep 66) , we explored yin and yang energy, soul maintenance, and what it means to slow down without panic. In Part 2, we go deeper—into the Enneagram, one of the most powerful tools for self-understanding you'll ever encounter.

Crystal and renowned therapist Jutka Freiman break down the Enneagram not as a personality quiz, but as a map of your unconscious patterns—the strategies you developed early in life to feel safe, loved, or in control. And here's the thing: Those strategies worked when you were seven. They might be running your life now.

Jutka explains why the Enneagram shows you how to move from compulsion (from I have to, I must, I can't help it) to choice (I'm aware of the underlying  pattern, and I'm choosing something different).

This conversation will help you see yourself more clearly than you ever have before. And once you see the pattern, you can't unsee it. That's when real transformation becomes possible.

Extra resources:

The Nine Enneagram Types (Overview)

• Type 1 – The Perfectionist: Fear of being wrong or bad; driven by the need to be good and right
• Type 2 – The Helper / Giver: Fear of being unloved or unwanted; driven by the need to be needed
• Type 3 – The Achiever: Fear of being worthless; driven by the need to succeed and be admired
• Type 4 – The Individualist: Fear of being ordinary or without identity; driven by the need to be unique and authentic
• Type 5 – The Observer / Investigator: Fear of being incompetent or overwhelmed; driven by the need to understand and conserve energy
• Type 6 – The Loyal Skeptic: Fear of being without support; driven by the need for security and guidance
• Type 7 – The Enthusiast: Fear of being trapped in pain; driven by the need for freedom and stimulation
• Type 8 – The Challenger / Protector: Fear of being controlled or vulnerable; driven by the need for autonomy and strength
• Type 9 – The Peacemaker: Fear of conflict and disconnection; driven by the need for inner and outer peace

Compulsion vs. Choice: The Heart of the Work

• Compulsion: "I have to, I must, I can't help it" (autopilot, driven, no agency)
• Choice: "I see the pattern, and I'm choosing something different" (awareness, agency, freedom)

How to Use the Enneagram for Growth

• Step 1: Identify your type (and be honest—it's the one that makes you uncomfortable)
• Step 2: Notice your pattern in real-time ("Oh, there I go again...")
• Step 3: Name the compulsion ("I'm feeling the need to fix/control/prove/escape...")
• Step 4: Choose wisely ("What would it look like to not do the thing I always do?")
• The Enneagram doesn't change your type—it gives you freedom within your type Common Misconceptions About the Enneagram
• It's not about putting yourself in a box—it's about seeing the box you're already in
• Your type doesn't limit you—it shows you where you're already limited
• You don't "become" another type—you integrate the healthy parts of other types
• The goal isn't to transcend your type—it's to be the healthiest version of your type

How to Find Your Type (If You're Not Sure)

• Read descriptions and notice which one makes you defensive (that's probably it)
• Ask: Which core fear feels the most uncomfortable to admit?
• Pay attention to what you do under stress—that's often the tell
• Work with a qualified Enneagram coach or therapist (don't self-type based on internet quizzes alone)

What happens when the women who "have it all" realise that somewhere along they way, they’ve won but also lost themselves?

In this deeply nourishing conversation, Crystal sits down with Jutka Freiman, a renowned therapist based in Sydney, Australia, who's spent decades helping high-achieving women rediscover what's been missing: their yin energy, their capacity for rest, and their ability to simply be instead of endlessly do.

Jutka challenges everything we've been taught about success, productivity, and feminine power. She explains why the most accomplished women are often the most disconnected from their souls, why slowing down triggers panic (and what that panic is really about), and how to shift from hunting energy to attracting energy without sacrificing your ambition or effectiveness.

This episode is about soul maintenance;- learning to feed the part of you that gets depleted when life becomes nothing but achievement, execution, and performance.

This episode is for you if:

• You're successful by every external measure but feel spiritually depleted
• You struggle to slow down without feeling guilty, anxious, or "behind"
• You've been told you're "too masculine" in how you approach work and life
• You're curious about what it means to reclaim your feminine energy (without the woo-woo)
• You want to understand how to maintain your soul the way you maintain your body, career, or finances

For more information about Jutka’s work, visit her website  http://www.jutkafreiman.com.au/

What does it mean to truly serve a community? In this powerful conversation, Crystal sits down with Dr. Hamid Razak, Member of Parliament and passionate advocate for migrant workers' rights, mental health, and creating a more joyful Singapore.

Dr. Hamid shares why he's dedicated his political career to championing those often invisible in our society;- the migrant workers who build our homes, care for our loved ones, and keep our city running. He opens up about what the COVID-19 pandemic was like for him as a doctor, his experience with migrant workers and their mental health struggles, the philosophy behind creating a "happy and joyful Singapore," and what it really takes to serve with authenticity and heart.

Whether you're navigating your own career in public service, searching for more meaningful work, or simply wondering how to contribute to your community, this conversation will remind you that impact isn't about grand gestures, but rather it’s about seeing people, listening deeply, and showing up with humility.

Dr. Hamid Razak is a Member of Parliament representing Jurong Spring division in West Coast-Jurong West Group Representation Constituency. A passionate advocate for social justice, he has dedicated his political career to championing the rights of migrant workers, advancing mental health awareness, and building stronger, more compassionate communities.

Known for his empathetic leadership style and hands-on approach to community service, Dr. Hamid has been a vocal voice in Parliament on issues often overlooked, from improving living conditions for foreign workers to destigmatising mental health challenges. His vision of a "happy and joyful Singapore" goes beyond economic metrics to embrace the human dimensions of wellbeing, belonging, and dignity.

What does it take to lead with both warmth and competence in one of the most demanding roles in public service?

In this deeply personal conversation, Senior Minister of State Sun Xueling opens up about her journey from investment banker at Deutsche Bank to Temasek to becoming one of Singapore's most beloved politicians. 

We explore her unique leadership style that combines rigorous data analysis with genuine empathy, her experience thriving in male-dominated environments from Deutsche Bank to Parliament, and the honest realities of being a working mother who juggles elder care, two young daughters, and the demands of public service.

This conversation goes beyond politics into the psychology of identity, the concept of "ghost ships" (the lives we didn't choose), and why she spends her Sundays reading children's books to help both kids and adults discover their worthiness.

If you've ever struggled with FOMO, mother's guilt, or finding your authentic leadership voice in spaces that weren't designed for you, this episode is a masterclass.

Resources mentioned:

• Prof Martin Seligman’s PERMA Model of Wellbeing - Positive Emotions, Engagement, Relationships, Meaning, Accomplishment - ⁠https://positivepsychology.com/perma-model/⁠
• Writer Cheryl Strayed’s essay on Ghost ships 

⁠https://cherylstrayed.substack.com/p/the-beauty-of-what-is⁠

Follow SMS Sun Xueling on IG at: ⁠https://www.instagram.com/sun.xueling/

The festive season can be Overachiever hell! In this episode, Crystal shares her therapist-office breakdown and the 7 changes she made this year to stop being the "complaints department for the whole world." This isn't a prescriptive playbook—it's permission to choose what actually works for you.

KEY TIMESTAMPS:

[00:00] Cold open: "I feel like the complaints department for the entire world" [02:00] Why the festive season is a mental health hazard for overachievers [05:30] The therapist conversation that changed everything [08:45] "You're treating everyone like you're their line manager" [12:00] Change #1: Outsourcing the cooking (hello, private chef!) [16:30] Change #2: The Christmas Day shopping trip tradition [19:00] Change #3: Renting the Christmas tree [21:30] Change #4: The "no gifts" conversation with extended family [24:00] Change #5: Pre-briefing family like a CEO [28:00] Change #6: Disconnecting the wiring behind your buttons [32:00] Change #7: Resourcing yourself (sleep, self-care, massages!) [36:00] The invitation: You get to choose

QUOTABLE MOMENTS:

"The more you do, the more you get. You've trained everyone that you're the go-to person."

"You're treating everyone like you're their line manager. You're taking responsibility for outcomes that aren't yours to own."

"You can participate without orchestrating. You can show up without sacrificing yourself."

"Family will always push all your buttons. They know which combination activates the nuclear sequence. But you are the one who can disconnect the wiring behind the buttons."

"The festive season doesn't get to steal your sanity. Not this year."

RESOURCES MENTIONED:

Chef Danny Tan – Private chef for festive gatherings (Christmas, CNY, and more) Instagram: ⁠@craftandfood⁠

"Failing is an option but fear is not!" Christel Quek Buchanan is the founder of one of SG's hottest startups - ChatandBuild, a AI super-app that has signed an MOU with OpenAI, and empowers anyone to build apps and games just by chatting.

Christel is one of the most innovative, humble and intelligent friends I have, and I'm so happy to have her share her super interesting career with us.

She shares stories from the Twitter early days, meeting Elon Musk, choosing curiosity over fear, and the essential ingredients for anyone who is interested in the path of entrepreneurship.

Check out ChatandBuild and build your own app instantly for free!

⁠https://chatandbuild.com/

Caitanya Tan, better known as Cait of All Traits, is a magnetic storyteller, self-professed Professional Explainer of sometimes very random things, & your unofficial ‘JieJie’ (big sister!) with over 500K followers on Tiktok and IG. I love her videos where she breaks down the idiosyncrasies of Singlish, English and why we speak the way we do. 

This week's ep is super fun and chaotic because you have 2 neurodivergent people having a free ranging conversation about unconventional careers, ADHD, being authentic, and always choosing to speak your truth!

Get your Pointy Rice Cai Fan stickers here:
https://pointyrice.com/

Follow Cait here:
https://www.instagram.com/caitofalltraits/
https://www.tiktok.com/@caitofalltraits

Happy Season 3 everyone!!! I'm so happy to be back and I have so much to catch up with all of you about! Sharing some very personal life updates, existential questions, productivity tools and hacks as well as a sneak preview of what you can look forward to in Season 3 of Comfort and Growth!

Resources mentioned:

https://notebooklm.google.com/

I am thrilled to share one of my favourite people and also an amazing, super well respected relationship expert with you on the pod today! My dear friend (and ex-Sydney neighbour) Craig Tunnell is someone who I can always count on for funny, frank and practical relationship and love advice.

Craig has worked helping people create transformation, healing and positive change in their lives for over 25 years in Australia and internationally.

He also runs his own renowned Love Code relationship workshops around the world.

As the Senior Supervising Facilitator and Director of Teacher Training of the Hoffman Process, Craig has been teaching and training internationally for 25 years.

In the corporate arena he works with organisations helping leaders become more skilful, empowered and self aware and works extensively with creating stronger and aligned teams.

Craig studied counselling with the Australian College of Applied Psychology and has studied many other modalities along with this. These include the Hoffman Process Facilitator Training, Essence Psychology, Relationship Training, Trauma and Attachment Training, Family Constellations, and Bioenergetics to name a few.

You can find Craig here:

IG: ⁠https://www.instagram.com/craigtunnell⁠

Craig's website:

And please join our special Deep Human collab LoveCode workshop with Craig

⁠https://www.deep-human.com/events⁠