Taking Care of Your Mental Health During The Pandemic

The ongoing pandemic has led to heightened awareness on the importance of taking care of one’s mental health. What is often not known is that while the pandemic takes a physical toll on the infected, it can also affect the mental health of those around. Whether it is the effect of losing a loved one to the pandemic, the requirement to be isolated and kept in quarantine or simply the loss of socialising, these could all have insidious effects on our emotional well-being. Here are 5 tips on how you can take care of your mental health during the pandemic.

1. Cultivate a Habit of Gratitude

Write down the things that you are grateful for in a journal

Cultivating a habit of gratitude is one of the easiest, yet immensely powerful, ways of investing in your mental health. It allows you to recognize and appreciate the things and people around you, regardless of your current life circumstances. This is one direct way of ensuring some quiet time for yourself and disconnect with the outside world from time to time.

To cultivate more gratitude in your life, here are 5 exercises to get you started.

2. Make Time for Movement Everyday

Keeping the body and mind supple

Being in a confined space for long periods of time, especially the case as we work from home, can feel depressing. Whether indoors or outdoors, it makes a big difference to your mood when you schedule time for 30 minutes of movement every day.

Here are some ideas for moving daily:

  • Take a walk or jog around the neighbourhood park
  • Do some light stretches or yoga exercises
  • Try a home workout on YouTube (remember to ask your friends along)
  • Find some fun ways to incorporate exercises that you have been doing outside

3. Achieve Better Sleep

Stick to regular bedtime routines

The shift to working from home means that we might be less inclined to stick to our previous bedtime routines. Without the need to report to your worksite physically, the temptation of sneaking in an extra episode of your favourite Netflix drama presents itself. However, it is still important to maintain regular sleep and wake times. Going to bed and waking up around the same time every day is important in syncing your circadian rhythm, which is the internal biological clock that regulates our sleep-wake cycle. With a consistent sleep and wake schedule, you will start finding yourself getting sleepy around your bedtime and waking up naturally around your set wake time as time goes.

4. Stay Connected With Others

Leverage on technology to stay connected, no matter how far away

Maintaining healthy relationships with others is important for our mental health. Precisely because of the pandemic where large-group settings are not allowed, extra effort may be required to ensure that you stay connected with your circle of friends.

Here are some ideas for staying connected while staying home:

  • Organising daily or weekly accountability calls with friends or colleagues
  • Holding social gatherings via video conferencing
  • Having a Netflix Party with friends
  • Staying in touch with friends and family members via phone messaging, video calls, or via social media platforms

5. Go for Therapy

Sofia Wellness Clinic, a group of professional counsellors and psychotherapists

The idea of counselling and psychotherapy has always been shrouded with misconceptions and taboo. Therapy is actually as normal and as accessible as having a personal trainer, or going to the dentist. Just like sending in your car for its scheduled maintenance, therapy serves as maintenance for your mental health.

More importantly, going for therapy is perfectly normal. It does not mean that you are weak or crazy. There is a serious misconception that if you need therapy, there must be something wrong with you. However, the truth is that therapy is for everybody. It is not just for individuals in distress or with big problems – a good number of people go to therapy just to better themselves. Their goals for therapy may be to make a good marriage great, become a better parent, or to work on making better decisions at work. Under the guidance of a professional counsellor/ psychotherapist, both of you will be able to better understand the issues that you have been struggling with and collaboratively decide the best way to move forward.

Therapy helps you better overcome life challenges or difficulties (which are so normal!). Sometimes it may just be a space for you to share about your life in general, and to learn more about yourself. If you can afford it, therapy is another way for you to invest in your mental health.

Working on your emotional health will reap both tangible and intangible benefits in the long run, so work on these 5 tips right away, today!

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Consider these responses to cope with hostile colleagues

difficult colleagues

It’s been a month since we’ve been given the green light to head back to the office.

But with the increase in COVID-19 community cases in recent days, the Ministry of Health (MOH) has advised employers to allow their employees to work from home as far as possible.

Whether it be reporting to the office or clocking in from the comforts of home, we inevitably have to face our colleagues, occasionally hostile ones. If that is you, consider these responses to counter the unfortunate situation.

#1: Self-examine the case

We think it’s easy to point fingers at others when things go wrong. But why not take this chance to do some self-examination?

Ask yourself if the unfriendliness from your coworker could be a reaction to your actions? Maybe you’re a relatively straightforward person who speaks your mind without considering much. If so, then learn how to catch the right opportunity to share an opinion and keep mum when you should.

#2: Stay respectful but firm

Let’s say you’ve done some introspection and realised that the unpoliteness comes from your colleague despite you having done no wrong. Okay, fair enough. However, don’t rush to counter hostility with aggressiveness.

Unless you want to aggravate the already less-than-ideal work relationship, stay respectful but firm. Perhaps you are partnering with someone who likes to delay his or her work and then gets defensive when you ask for the output. Instead of asking an open-ended question, stick to this:

“Our presentation to the boss will be scheduled this Monday, so I would greatly appreciate it if you could send me the reports by mid-week.”

#3: Don’t blame yourself
a man stressed at work

Image Credits: The Independent

Have you noticed that whenever a new hire enters the company, there will be a period where “work kakis” get awkward? From schools to the workplace and social groups, there are “cliques” everywhere.

Sometimes, your colleagues’ coldness towards you may not be that they dislike you or have something against you. Everyone responds differently to a new face, so allow time to pass and conversations to flow naturally.

#4: Incorporate little kind gestures

A little kindness goes a long way to make someone’s day brighter, and in return, yours too! It could be as simple as guiding a table buddy on using a function on Microsoft Excel or offering to buy tea or coffee for a bit of perk-me-up.

But as with all things, don’t get overboard with being helpful. Since it may appear too “fake” when your actions don’t tally over the months or years, use little gestures when opportunities present themselves.

#5: Ask for advice

To round us up our list of responses to coping with hostile colleagues, we would recommend that you ask for advice from your HR department. Since HR personnel are usually trained in their field, they will know how best to handle workplace relationships.

Often, there are people in the office who get too comfortable “bullying” their fellow workers but have not been formally reported by anyone. Trust your gut and do what is suitable if you want the situation to be rightly dealt with by the management.

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Here are some investment-worthy gemstones according to a Singapore-based Italian jeweller

diamonds

What are the gemstones that come to mind when we mention “investment-worthy”?

Maybe some of you might be thinking of rubies, emeralds, and diamonds. While the three are definitely high in value, they are not the only stones deserving of all your attention.

According to Danilo Giannoni, a Singapore-based Italian jeweller, there are other sparkly rocks likely to grow in value. So, stay on this page if you want to work out your next investment move.

#1: Royal blue sapphire
a blue sapphire ring

Image Credits: Arte Oro

Since a saturated royal blue sapphire is internationally recognised and highly sought after, an investment in that would be considered “safe”. Expect to spend in the range of US$50,000 per carat if you’re looking to purchase a decent-grade blue sapphire.

However, it’s also worth noting that other colours are quickly gaining popularity. You will want to spend some time researching the saturation and tones to find the right sapphire for investment.

#2: Scarcely precious tanzanite
A pair of unheated tanzanites

Image Credits: Arte Oro / Client’s private collection

When something is in short supply compared to the demand for it, its value shoots up. This is a simple concept most of us understand, especially since the early days of the pandemic has led to high prices of face masks being sold.

Similarly, since tanzanite can only be sourced from a small area in Tanzania, supplies are limited. The prices are currently reasonable at US$1,000 to US$5,000 per carat, way lower than sapphires. But still, it’s forecasted to rise sharply in price should interests peak.

#3: Mid-range toned Paraiba tourmaline
A pure and almost luminous turquoise tourmaline

Image Credits: Arte Oro

Speaking of rarity, the Paraiba tourmaline wins the comparison against tanzanite. They can only be extracted from three mines situated in the remote areas of northeastern Brazil.

Thus, you can expect its high price tag of up to US$100,000 per carat, though its exact figure greatly depends on tones and colours. While clarity is essential, it’s not the top deciding factor for the best returns.

#4: Beautifully reactive alexandrite
an alexandrite engagement ring

Image Credits: brides.com

When we say reactive, we mean that this precious mineral reacts to various light sources to emit its colour-changing characteristic. Thanks to its chemical composition, a person who owns this gem can observe its colour change from blue-green to red-purple from day to night.

It’s not just stunningly beautiful to observe, but it also performs well in the markets. Over the last few years, alexandrite has seen double-digit annual returns by collectors worldwide. An extraordinary carat with top-tier quality can cost up to US$100,000.

#5: Bright pink-red spinels
A very rare 10.5-carat Mahenge spinel from Tanzania

Image Credits: Arte Oro

As we come to a close, we have bright pink-red spinels to end us off this list. Spinels may not have been popular a few years back, but now, it’s a whole different story. With more buyers attracted to candy-coloured designer jewellery collections in recent years, spinel has climbed up the ranks to be considered investment-worthy.

Interestingly, it’s not the pure colourless spinel that is desired but the red, hot pink, and flame orange ones that are now in the spotlight. To be exact, neon pink-red spinels from Tanzania are the ones with tremendous investment potential, with prices up to US$50,000 per carat.

Now that you have an idea of what’s trending, do your due research and start collecting!

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6 Thomson-East Coast Line Stations Will Soon Open In Q3 2021

Represented by the color brown on the rail map, the Thomson–East Coast Line (TEL) is a new Mass Rapid Transit (MRT) line in Singapore. It is currently under construction and is expected to be completed by year 2024. Its completion will provide the residents in the East and along the North-South Corridor a faster access to the city.

The TEL’s development spans five different phases. When these phases are accomplished, it will serve approximately one million commuters a day. The first phase of TEL (TEL 1) opened for service last January 31, 2020. TEL 1 includes Woodlands North, Woodlands, and Woodlands South MRT stations. The second phase of the TEL (TEL 2) is scheduled to open in the third quarter of 2021.

EXPERIENCING EARLIER DELAYS

Due to the circumstances brought by the COVID-19 pandemic and further system review, the second phase of the Thomson–East Coast Line had been delayed twice from its original target opening date. A system review was prompted by a five-hour disruption along the line last Dec 4, 2020.

In a glimmer of hope, the Land Transport Authority (LTA) handed over six MRT stations along the second phase of the Thomson-East Coast Line to SMRT last Friday (April 30, 2021). This entails that there will be nine operational stations in the TEL soon.

Image Credits: facebook.com/WeKeepYourWorldMoving (LTA)

MORE ON THE SIX STATIONS

The six stations (TEL 2) that were handed over to SMRT included Springleaf, Lentor, Mayflower, Bright Hill, Upper Thomson, and Caldecott. The Caldecott station will become an interchange that connects to the Circle Line.

According to LTA: “The civil and structural works for the six stations have been completed, with some architectural, electrical, and mechanical works ongoing.

LTA has also completed rigorous testing and commissioning of the trains and systems for (the second stage of the Thomson-East Coast Line), including tests to ensure that the new stations operate seamlessly with the three (operating) stations.”

Train operator SMRT will continue with more tests to ensure everyone’s safety.

UPGRADE IN THE COMMUTER’S TRAVEL TIME

LTA highlights the convenience of faster travels upon the opening of the Thomson-East Coast Line’s second phase. By Q3 of 2021, residents from households near (i.e., within a 10-minute walking distance) one of the nine stations can expect travel time savings of up to 50%. For instance, a Sin Ming resident travelling to Republic Polytechnic by public transport will enjoy a 25-minute journey instead of the current 50-minute travel time.

Image Credits: facebook.com/WeKeepYourWorldMoving (LTA)

More TEL stations will be opened in the next three years. Moreover, the Jurong Region Line and the Cross Island Line are still under construction. Let us stay tuned!

Sources: 1, 2, & 3

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Ask Your Insurance Agent These 4 Important Questions

Life is full of uncertainties. We are not aware of what will happen in the next hour or the next day. Despite this, we try our best to plan out our lives as best as we can. As you plan for the future, you may consider getting an insurance. Insurance is a means to cushion against financial losses and unexpected events.

Complete your financial plan by finding a suitable insurance policy that will cover your hospital bills, critical illnesses, and other needs. Do your research and ask your insurance providers for guidance to find the most suitable insurance plan for you.

On that note, here are four important questions that you may ask to your insurance agent.

#1: WHICH TYPE OF INSURANCE DO I NEED?

The distribution of insurance is regulated by the Insurance Act. Under this act, no one is allowed to establish an insurance business unless licensed or authorized by the Government. It also entails the duties and responsibilities of the insurance agents such as arranging contracts of insurance and collecting or receiving premiums on policies in Singapore. The insurance agent helps customize your insurance policy to best suit your needs.

There are many types of insurance policies. While endowment policies focus on savings, protection-type policies protect you from unforeseen circumstances. Do your research prior to meeting your insurance agent. As you become transparent with your financial circumstance, you may ask more questions surrounding the differences in their insurance policies. For instance, you may ask your agent to elaborate on the specifications of both their health and life insurance policies. With so many types of insurance around, you cannot blame a person for getting confused at first!

#2: IS IT ESSENTIAL TO PAY MORE WHEN MAKING A CLAIM?

Let us put a spotlight on health insurance. Although insurance policies help cover most of your hefty hospital bills, you can expect to pay some portion in form of deductibles and co-payments. Deductible is the initial amount that you need to pay for claim/s made in a policy year. You need to pay the deductible before you can get a payout from your insurance. On the other hand, co-payments are crucial principle in the design of health insurance. Co-payment is the amount that you need to split with the insurer after paying your deductibles.

Depending on your insurance provider, some health insurance policies may not cover certain illnesses or procedures. For instance, many health insurance policies will not pay for your cosmetic procedures. Ask your insurance agent about this. Know the scope and limitations of a policy before committing to one.

#3: HOW MUCH DOES THE INSURANCE COST?

Whether you are getting a car insurance or a life insurance, it is vital to scan your options in order to find a policy that fits your financial capabilities. The cost of life insurance, health insurance, car insurance, etc., will vary.

From a general perspective, the price of insurance depends on the risks. People who are working in high-risk jobs (e.g., factory workers or construction foremen) may be subjected to higher premiums. The insurance practice of charging higher premiums for certain occupational classes is called occupational loading. This practice is most commonly found in personal accident insurance. Do note that the premiums will also be affected by other factors such as the number of years that you need to have the policy in place.

Ask your insurance agent about this. If you feel that you cannot afford all the insurance coverage available, you do not need to worry. Your insurance agent will help you to prioritize your needs.

#4: HOW OFTEN SHOULD YOU UPDATE YOUR INSURANCE POLICY?

Throughout our lives, our goals and needs will change. This is why experts suggest to review your insurance policies every year. You may ask an insurance agent or a financial advisor for advice regarding the possibility of increasing your insurance coverage as years pass.

Image Credits: unsplash.com

Gradual increase in your insurance coverage may help prepare for the unexpected health problems that might come as you age.

Sources: 1 & 2

 

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