Health x Wellness

SG Workers Guide To Stress Management

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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

We all have a fundamental motivation – a “why” – to achieving all that we want in our lives. Understanding this will enable us to get more out of life. Along the way, AIA Vitality encourages us to keep healthy fit and active with annual cashbacks and discounts on your insurance policies as well as rewards us each time we take steps to live healthier.



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