How to get proper rest if you’re an HSP

a woman sitting on her bed

Do you identify yourself as a highly sensitive person (HSP)? HSPs are usually very reactive to their environment and can be affected by everything from noise to temperatures and even the texture of fabrics.

Scientifically known as sensory processing sensitivity (SPS), the trait causes HSPs to have an overactive nervous system which leads them to be:

  • Nervous by change
  • More stirred by emotions
  • Overburdened by crowds
  • Easily frightened by loud noises
  • Deeply induced by the arts, music, and movies
  • Concerned with things like tickling fabrics, intense lights, or powerful perfumes

If you’re an HSP or know someone who’s one, getting quality shuteye at night can be challenging. Here’s how to get proper rest if you’re an HSP.

#1: Prepare a cosy sleep sanctuary

For an HSP, the environment plays a massive role in getting your brain to prepare for shutdown. That is why designing a cosy sleep sanctuary can help your body to ease into slumber.

Bianca Acevedo, PhD, a researcher at the University of California, suggests HSPs inject a sense of home, familiarity, and security in their bedroom. It could mean hitting the sack with your furry buddy or as simple as keeping a picture of a loved one by the bedside.

HSPs can also consider making these physical adjustments:

  • Investing in a white noise machine
  • Switch to comfy pillows, bedsheets, and mattresses
  • Keeping sleeping spaces dark and cool, ideally around 18°C
#2: Use your intuition to find your sleep pattern
a clock in the bedroom

Image Credits: mariamitchell.com.au

According to Annie Miller, cognitive behavioural therapy for insomnia (CBT-I) psychotherapist at DC Metro Sleep & Psychotherapy, every person’s sleeping habits are different.

Since HSPs are highly intuitive, use that to your advantage and find your sleeping pattern. Not everyone requires eight hours of sleep a day. Some can function even with six, so do not force your body to stick to the “norm”.

But if there is one tip to follow, Miller advises HSPs to have a fixed wake-up time. In other words, practise getting up at the exact same time every day.

#3: Develop stress-reducing routines throughout the day

HSPs can be highly stimulated as they go about their day. As such, it’s important to develop routines to reduce anxiety throughout the day.

Since most people know themselves best, figure out your triggers and implement habits around them to lessen their impact. Here are some routines you can try:

  • Use your bed only for sex and sleep
  • Allocate a few hours of me-time daily
  • Take walks in the park during the day
  • Practise relaxing yoga or home meditation
  • Get out of bed after 20 minutes if you can’t fall asleep
  • Introduce short five-minute breaks during office hours
  • Keep clocks and electronics away from your bedroom
  • Reduce coffee, sugar, and alcohol intake, especially before bed
  • Load up on nourishing foods like cheese, avocados, and fatty fish

Ultimately, we encourage you to speak with a mental health professional if you’ve been self-regulating for the longest time ever but to no avail.

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How to regain your confidence at the workplace

a woman presenting at the workplace

Confidence can be a massive word for those with low self-esteem. “I don’t think I can do it” is probably an incredibly evocative sentence that urges your mind and body to take flight.

However, as much as we choose not to admit it, it’s impossible to run away from our fears forever. This is why it’s essential to learn how to transit from fear to confidence. Constantly worrying about not being able to do a task right can cripple one’s true abilities at work. That’s the last thing you want to do if you’re building your career!

Thankfully, not all hope is lost. Here are some things you can do to regain your confidence at the workplace.

Weigh the cons

To accurately weigh the cons of an action, you have to sit yourself down and think through the threats. Ask yourself what you consider to be the worst-case scenario.

For example, you may be keen on running for a new project at work but lack the confidence to give a presentation. You’re concerned with the reactions of people since you don’t identify yourself as a star presenter. Yes, you may stutter and have some inconsiderate colleagues laugh at you. But hey, that first step forward is commendable!

In all honesty, even if you were to get rejected for your proposal, it’s not a big deal. Take the feedback positively and wait for the next opportunity to recommend something. Always remember that no one wins in life all the time. But when you fall, learn how to stand right back up. When life throws you lemons, use them to make sweet lemonade.

Celebrate small wins
celebrating small accomplishments at work

Image Credits: medium.com

We’re sure most of us have played e-games before. Whether on an app or website, have you realised that the first few levels are always the easiest?

This strategy used by game designers is incredibly genius because it’s their way to get you hooked on the game. First, your confidence is boosted from level one since they are absurdly easy to get past. As you get used to the game tools, they slowly get a little harder to navigate.

Using the same methodology, start with small goals that are easy to succeed. If you do not know where to start, speak with a trusted colleague or leader to set little assignments for yourself. When you succeed in those tasks, celebrate! Every small win is praiseworthy, and most importantly, they help build your confidence surely.

Confront your fears like a boss

Do you know that you can reduce anxiety by engaging in stressful activities? To get over your unease, you’ve got to confront your fears like a boss.

That is to say, if you’re afraid of teaching, put yourself in a situation where you have to teach. By doing so, ​​your motivational system will find out that there is actually nothing to fear, and your panic will subside over time.

And, of course, practice makes perfect. Not everyone is born with a natural gift of a particular talent. While some may be charismatically good at public speaking, most people have to devote hours of practice before giving a speech.

Just like how the Chinese saying goes, “台上一分钟, 台下十年功”. If you’ve prepared extensively for that one minute of glory on stage, your effort and confidence will shine through eventually.

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Endowus Singapore Retirement Report 2021: Almost 50% of Singaporeans have not started retirement planning

Singapore residents crossing the road

Do you know that though CPF members’ total balance has increased from roughly S$125 billion in 2006 to S$474 billion in March 2021, only 63.6% of active CPF members who turned 55 could set aside their Full Retirement Sum (FRS) or Basic Retirement Sum last year?

Hence, to better understand Singaporeans’ attitudes towards retirement, Endowus has worked with YouGov Singapore to develop the Endowus Singapore Retirement Report 2021. The survey took place in May this year with a sample size of 1099 adults, reflecting our tiny red dot’s adult profile population.

Here are its findings.

39% of Singaporeans are worried about retirement inadequacy

The survey revealed that about 1 in 3 Singaporeans are worried about retirement inadequacy. However, the results varied between the genders. Twice as many men than women confidently agreed that they hold sufficient money for retirement.

Almost 50% of people have not started planning for retirement

While 53% of Singaporeans are planning to use or are currently using CPF to fund their retirement, almost 50% of people have not started retirement planning. This is especially true for the younger age group under 35.

Lower-incomers are less likely to plan for their retirement with CPF
younger Singapore residents

Image Credits: The Jakarta Post

Another worrying factor is that those earning below S$3,000 are less likely to plan for their retirement with CPF when compared to those with incomes above S$6,000 per month. This thus also means that lower-incomers are not making full use of their CPF. It also lowers their chances of achieving the FRS for financial stability at retirement.

Only 25% are currently investing their CPF

The report also showed that close to 70% lack confidence in investing their own CPF monies. That is why only 25% are currently investing their CPF. However, most Singaporeans seek higher returns and ranked it as the most critical criteria for CPF investing.

30% are asking for tools on CPF investing knowledge

There seems to be a gap in using CPF around financial decisions; as such, a third of Singaporeans are requesting tools to help them understand the impact of their financial decisions around their CPF. Some are also appealing for resources to aid them in estimating retirement income from their CPF.

To that, Samuel Rhee, Chairman and Chief Investment Officer of Endowus, agrees. He said, “Considering these shifting time horizons and other uncertainties, more education may be needed to help Singaporeans make better use of their CPF, especially earlier in life, when savers have more time to take advantage of asset growth.”

What about you? Have you started retirement planning? Ponder over these things if you want to be on track to building your retirement fund. For the full Endowus Singapore Retirement Report 2021, please head to endowus.com/insights/singapore-retirement-report-2021.

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Here’s how single-income families can cope with financial anxieties

a woman facing financial anxiety

Every family out there is different, and we ought not to compare ourselves to others. But truth be told, single-income families can lead to a heightened amount of pressure on that sole breadwinner.

Carrie Casden, financial wellness coach and president of Summit Financial Management, said, “Quite often, feelings of fear and anxiety stem from… simply perceiving that we’re out of control of our circumstances, and these sentiments can be particularly prevalent when it comes to single-income families.”

Want to take better control of your mind and financials? Here’s how single-income families can cope with financial anxieties, according to the experts.

Reorder your priorities

Casden noted that families usually have quite a few financial goals they’re aiming for, and that’s okay. However, if there isn’t enough income to put a checkmark beside the various aims, one must learn how to make changes.

Reorder your priorities by keeping in view the items lowest on the list. You can always come back and reassess your financials every quarter of the year.

Be aware of your money views
Singapore money

Image Credits: internations.org

To review your financial anxieties, it’s essential that you’re aware of your views towards money. Here are some questions to ask yourself:

  • Are you cripplingly frugal or overzealous with spending?
  • Does a “spend too much” or “don’t make enough” mindset bother you?
  • Do you tend to avoid talking about money because they make you uneasy?

“There are different ways to reduce anxiety based on the actual issues at hand, which is why I work with clients to help them identify their specific money archetypes to understand the origin of their anxieties and behaviours around money,” said Casden.

Develop a spending plan and track your outputs

Ann James, an accredited financial counsellor and CEO of Financial Freedom Battle Buddies, recommends single-income families develop a spending plan. This will allow individuals to have a sense of control over their money and, in turn, reduce frustrations associated with the unknown.

When it comes to tracking outputs, some of us are experts with the excel sheet. But Dr Elizabeth Dunn, PhD, a happiness researcher, advises us to focus on how purchases make one feel.

“What purchases bring your family joy and which lead to feelings of regret or sadness? Maybe a long and expensive dinner out did not end up saving anyone time, and the regret over spending all of that money on one meal was not worth the spend. But your Hulu or Netflix subscription means the entire family can have a movie night together once a week, and that brings joy to the entire family,” she added.

If you’ve tried the above methods but can’t seem to get around the stress from worrying about money, ask for help.

“Seeking assistance from accredited financial counsellors, credit or housing counsellors, or financial therapists can help alleviate feelings of shame and ultimately reframe an individual’s thoughts and relationships with money,” advised James.

Do you know that the Singapore Counselling Centre offers Financial & Debt Counselling? Or you can also book a 1-to-1 Credit Counselling Session with Credit Counselling Singapore. Click through the links to find out more.

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What to eat when you’re dehydrated

Gazpacho

Live in Singapore long enough, and you will quickly agree on how easy it is to get dehydrated.

While our sunny island is expecting thundery showers in the first two weeks of August, the news reported that ​​residents could expect a few warm days with daily highs of around 34 degrees celsius. Well, not all that surprising.

Do you know that dehydration often occurs before you feel thirsty? In addition, if you often feel dizzy, fatigued, or have a dry mouth, it could be crying signals from your body begging for water. However, water is not the only solution.

Here’s what to eat when you’re dehydrated.

Gazpacho
summer gazpacho

Image Credits: bonappetit.com

Have you ever heard of gazpacho? A typical summer soup mainly in Spain and Portugal, it’s made with a combination of raw tomatoes and vegetables.

No cooking is involved in the process of making gazpacho. You can quickly prepare the refreshing dish by blending raw tomatoes with cucumbers. Add a little olive oil, garlic, onion, bell pepper, and a pinch of salt and pepper to taste. Click here if you need a step-by-step guide on making gazpacho.

Tzatziki
Tzatziki

Image Credits: inspiredtaste.net

Trust us; we’re not here to make your life difficult with uncommon foods in Singapore. We’re just offering some alternatives that are not so ordinary. After all, there’s no harm in trying something new!

Tzatziki is basically a fancy name for ​​a Greek dip made with yoghurt and cucumber. Do you know that the two ingredients are packed with a high water content of up to 85%? You can make it even tastier by adding olive oil, fresh herbs, garlic, lemon juice, and salt. Here’s a recipe on how to prepare Tzatziki.

Soups and bone broths
bone broth

Image Credits: seattletimes.com

Soups, especially bone broths, are usually not just high in water content but collagen too. This is a chance for you not just to counter dehydration but to keep up with tissue repair and healthy joints due to overexertion from your daily activities.

While it’s easy to dabao a container of soup from the kopitiam, we can’t guarantee the low sodium content and potential MSG added. If you have the time, make your own! Simply add water to your preferred ingredients and boil over low heat for more than 8 hours to increase its calcium and magnesium content.

Watermelon, honeydew, and cantaloupe
Watermelon, honeydew, and cantaloupe

Image Credits: Pinterest

For folks who find preparing foods a hassle with your hectic lifestyle, do load up on fruits like watermelon, honeydew, and cantaloupe.

To assure you with some statistics, a 152-gram cup serving of raw, diced watermelon contains about 92% of water. Following closely behind are honeydew and cantaloupe with about 90% water content in a given serving. Those prone to stomach discomfort can consider freezing melons in bite sizes and sucking on them slowly like sweets.

As we come to a close, it’s good to introduce “water breaks” into your work routines too. For those who tend to forget about time when they start working, schedule phone reminders and aim to drink about 250ml every hour during office hours. Make sure your water bottle is placed on a visible space on your desk so you can be reminded to reach out for it easily.

Drink as often as you can!

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