Health x Wellness
SG Workers Guide To Stress Management
More than 45% of Singaporeans are unhappy at work and a recent survey showed that almost two thirds of employees in Singapore have elevated levels of stress. To add, a failure to cope with workplace stress over time may lead to negative effects such as increased risk of cardiovascular disease, cancer and other illnesses.
AIA Singapore has prepared a helpful list of tips to help combat stress at work:
#1 Forging close relationships with colleagues
X Avoid colleagues who are negative or constantly “pushing your buttons”
X Avoid gossiping about colleagues or talking about controversial issues such as religion or politics
√ Develop friendships with co-workers outside of the workplace by going out to lunches and after-work bonding sessions
√ Ask for help when you need and lend help when needed
#2 Maintain open communication channels with your superiors
√ Submit high quality work that you are proud of
√ Ask to take on more responsibilities if you have a poor job satisfaction
√ Speak to your superiors if you need advice/ mentorship/ help
√ Identify suitable training courses and ask if you can attend some of them
#3 Implement good working habits
X Accept that you can’t control everything
X Say no to additional workload if you’re unable to cope. This means planning your time well in advance
√ Have a positive mindset
√ Plan for regular breaks throughout the day
√ Prioritise important work in the early part of the day
#4 Maintain interpersonal relationships outside of work
X Recognise that problems in our personal lives exacerbates work-related stress
√ Spend quality time with your family and friends
#5 Eat a healthy and balanced meal
X Avoid stimulants such as caffeine, nicotine or sugar drinks
√ Ensure you consume a healthy and balanced meal to regulate blood sugar levels and maintain a healthy body weight
√ Realise what we eat also affects our moods, and certain foods such as green leafy vegetables, blue berries or turkey breast, are known to have calming effects on our body.
#6 Exercise regularly
√ Aim for at least 150 minutes of moderate to vigorous physical activities per week
√ Exercise improves our mood, releases endorphins in our brain and helps us maintain a healthy body weight
√ Playing sports that we love helps us destress and take our minds off work
#7 Get quality sleep everyday
X Lacking quality sleep impacts our concentration levels at work, and can make us less patient and easily agitated
√ Get a minimum of 7 hours of consecutive sleep each night
√ Put in place a regular sleep routine
√ Ensure we set up a good sleeping environment, including reducing screen time just before bed, getting a comfortable bed and sheets and putting up good curtains to keep out the light
#8 Find novel or personalised ways to combat stress
√ Meditation and other relaxing techniques, such as massages, yoga and stretching
√ Set aside time to enjoy your hobbies, such as music, games or sports
√ Seek support from family and friends and do not hesitate to approach helplines in Singapore such as:
Article and visuals provided by AIA Singapore
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