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7 Ways to Take Care of Your Mental Health at Work

The pandemic and its aftereffects have taken a toll on people’s mental health. Singaporeans from all walks of life have experienced stress throughout the pandemic – from frontline workers to family members who were separated from each other. Those who were infected by virus or those who grieved the loss of their loved one face difficulties in their physical and mental health.

The workplace has restructured. Whichever industry you work for, you have the power to look after your mental health and overall well-being. Start with these tips.

#1: TALK TO SOMEONE YOU TRUST

Whether you find comfort in sharing your situation to a co-worker, a friend, or a family member, talking to someone you trust can help. You may feel better if you are able to openly talk about what you are going through at work. Someone who cares about you can provide you with a fresh perspective or help you arrive at a solution. If you feel more comfortable in meeting your confidant in person, please follow the safety precautions. Nonetheless, you can always stay connected with your trusted confidant through video calls or messaging apps.

#2: MONITOR YOUR PHYSICAL HEALTH

Focus and concentration at work can be achieved when you take care of your physical health. Moreover, eating a healthy diet and strengthening your physical health can improve your mental well-being. Experts suggest exercising at least 30 minutes daily. Try dancing, running, cycling, practicing yoga, skating, and so on.

Looking for affordable dumbbells? Search no further than Decathlon Singapore. They store dumbbells for as low as S$8/pair.

#3: MOVE AWAY FROM HARMFUL SUBSTANCES

If you are overwhelmed with the stack of deadlines and the long demands of irate clients, you may opt for taking substances such as alcohol or nicotine. For a short while, these substances may help you feel better. However, depending on these substances to cope with stress can harm you eventually. These substances can put you or those around you at risk of diseases or injuries.

#4: TAKE 2 MINUTES TO FOCUS ON THE PRESENT

Stop a whirlwind of thoughts by reconnecting yourself to the present moment. Follow along the video below and take slow (relaxing) deep breaths. Give yourself these two minutes of peace as you put your feet on the ground and sit comfortably in your chair. May this video help you to tackle the day ahead!

#5: LEARN TO SAY NO

Take care of yourself! It is important to know how much work you can take on so that you do not exhaust yourself. Of course, it is natural to have the desire to impress your boss or co-workers by performing well. Sometimes, you can only be at your best when you do not divide your attention to many tasks.

Only you will know when “possible” turns into “impossible”. A key skill you need to learn in the workplace is learning to say “no”.

#6: CREATE HEALTHY BOUNDARIES

I must admit! It is hard to ignore the popping work notifications. With the advancement of technology, we became reachable 24/7. To protect yourself from exhaustion, you can set boundaries early on. Leave your work on time and maximize your tasks in the workplace. Try to resist checking or responding to work emails and messages after your work hours or before going to sleep.

#7: ASK FOR HELP

For many people, work can have a positive impact on our health and overall well-being. Businesses simply operate better when the employees are physically and mentally healthy. So, it is worth asking your manager how he or she can help you perform well in the team. See if you can work together to adjust your working conditions to make sure everyone feels comfortable at work.

Sources: 1, 2, & 3

7 Tips for Achieving Mind-Body Balance

Health is not merely the absence of diseases; it is a state of optimal well-being and wholeness. This includes the food you eat, the relationships you build, the jobs you fulfill, and your life experiences.

Aiming for balance in your mind, body, and soul is a good place to start. Below are seven ways to help you begin the process.

#1: AVOID SITTING FOR EXTENDED PERIODS OF TIME

Given our current situation, many Singaporeans are working from home. Try to stand or walk around while you work. Take a few minutes to refresh your mind and body. Sitting for extended periods of time was linked to diabetes and heart diseases.

#2: READ AND LEARN MORE

Learning does not stop once you get out of school. Open your mind to new possibilities by taking online classes, reading books, watching documentaries, and attending workshops. Cultivate a heart that yearns for lifelong learning.

#3: MEDITATE ON A DAILY BASIS

Meditation improves concentration, memory, mood, sleep, and creativity. All it takes is a few minutes per day to start reaping its benefits. You may even ask your friends to partake in a 30-Day Meditation Challenge with you.

#4: EXERCISE REGULARLY

Apart from meditation, regular exercise offers benefits for both your mind and body. A complete fitness plan includes exercises to develop cardiovascular conditioning, strength training, and flexibility. Get at least 15 to 30 minutes of moderate to fast-paced exercises each day.

#5: DISCONNECT FROM TECHNOLOGY

Our society heavily depends on technology such as laptops and smartphones. Our busy lifestyles glued to our devices can cause detrimental effects on our overall health. Which is why people are tapping into the concept of mindfulness. Try unplugging for the weekend. Start by giving yourself an hour of mindfulness (i.e., no devices allowed).

#6: TAKE A RESTFUL SLEEP

Restful sleep is vital to having energy and optimal well-being. Take a restful sleep of about 7 hours per night. When you are well-rested, you can approach stressful situations in a calmer manner.

#7: CREATE LOVING RELATIONSHIPS

Research showed that a good social network has numerous physical and mental health benefits. Social support can keep you from feeling isolated, inadequate, or lonely. Your friends and family can give you advice on how to manage your problems.

Image Credits: pixabay.com

Sources: 1 & 2

5 Affordable Counselling Options In Singapore

Counselling is the professional guidance given to an individual. The professional uses psychological methods in collecting case history data, personal interview, and testing interests or aptitudes.

Counselling is a form of talk therapy whereby an individual, a couple, or a family talk about their problems with a trained professional counsellor. Remember that your mental wellbeing is as important as your physical health. Whether you are struggling with addiction or facing the pressures at work, here are five affordable counselling options in Singapore.

#1: FAMILY LIFE SOCIETY/CATHOLIC FAMILY LIFE (CFL)

Family Life Society or Catholic Family Life (CFL) is a registered charity and a member of the National Council of Social Services. Their patron is the Catholic Archbishop of Singapore. CFL aims to provide pro-bono counselling services to anyone who requires support.

While CFL focuses on parenting and pregnancy issues, they also provide a listening ear to people who are dealing with personal and family issues.

Visit their website for more information.

#2: SINGAPORE COUNSELLING CENTRE (SCC)

Singapore Counselling Centre (SCC) offers professional counselling in different languages and dialects such as English, Mandarin, Malay, Tamil, Cantonese, and Hokkien. Its services are available from Monday to Sunday. The flexibility allows people who work on the weekdays to get necessary help on the weekends.

The rates vary for adults, children, youth, couples, and families. For instance, one-session is priced at S$160.60 for adults, S$160.50 for children and youth, $235.40 for couples, and S$363.80 for families. You can purchase a 10-session package to save up to 20%.

Visit their website for more information.

#3: SILVER RIBBON SINGAPORE

Do not worry about the hefty bills that come with counselling services because the Silver Ribbon Singapore offer free counselling services through video calls.

As a strong advocate for mental health, the people behind Silver Ribbon Singapore organize mental health workshops and awareness seminars. They help students, migrant workers, and psychiatric inmates to better cope with their personal struggles.

Visit their website for more information.

Image Credits: unsplash.com

#4: SINGAPORE ASSOCIATION FOR MENTAL HEALTH (SAMH)

If you are uncomfortable with communicating with an actual professional counsellor through an in-person session, you may opt for a phone call or an online helpline instead. Singapore Association for Mental Health (SAMH) has a helpline for all mental health-related issues.

SAMH has an in-person donation-based counselling session and a helpline. Counselling sessions are free to people whose finances are tight. Call 1800-283-7019 for more details.

#5: ASSOCIATION OF WOMEN FOR ACTION AND RESEARCH (AWARE)

In Singapore, Association of Women for Action and Research (AWARE) aids females who have been victims of sexual assault or harassment. AWARE’s female-centric programs and services are designed to help females to deal with issues such as sexuality and violence.

Services are exclusively available for women above 21, but they also accept referrals from the Sexual Assault Care Centre. These sessions can only be done on an appointment basis. Adults are charged at 1% of their monthly salary (i.e., capped at S$150). While students or people with no income are required to pay a minimum fee of S$20. Call 1800 777 5555 for more details.

Sources: 1, 2, & 3

Listen To These Motivating Podcasts To Brighten Your Day

We all deserve a little boost to help us get through the day. With a myriad of ways to feel motivated, you can try listening to podcasts. Whether you are enjoying a nice bath or cooking a hearty breakfast, tune in to these inspiring and informative podcasts to keep you energized.

#1: THE HARDCORE SELF HELP PODCAST

Amidst the chaos brought by the pandemic, people became more aware of their mental wellness. Know more about mental health by listening to The Hardcore Self Help podcast! It is a weekly podcast that answers your queries about mental health such as getting more information about dealing with anxiety, depression, relationships, addiction, and more.

Hosted by Psychologist and author Robert Duff, each episode invites other professionals to voice out their expert opinions on various mental health issues and related topics.

#2: TED HEALTH

The TED Health podcast, much like the TED Talks, provide the best educational talks from their conferences and events. Get your daily dose of innovative and significant health-related contents to uplift your spirits. For instance, one episode showcases a program that trains grandmothers in Zimbabwe to treat depression.

Hosted by Dr. Shoshana Ungerleider, the TED Health podcast covers everything from smart daily habits to new medical breakthroughs. It can answer some pressing questions you never knew you had and share ideas that you won’t hear anywhere else.

#3: GOOD LIFE PROJECT

What does it mean to have a good life? What is the role of happiness, love, kindness, and friendship to our lives? How does race, identity, gender, and economical status influence our lives? All these questions and other topics are explored every week in the stimulating conversations of the Good Life Project.

Thought-provoking, educational, and relatable, the “Good Life Project” exists to empower people to take action in important areas of their lives. Each episode features inspiring people including research professor Dr. Brené Brown, Bishop Michael Curry, activist Glennon Doyle, actor Matthew McConaughey, and many more.

#4: OPTIMAL HEALTH DAILY

As the name suggests, Optimal Health Daily is a podcast crafted for people who are looking for ways to improve their lives one step at a time. Let this podcast accompany you to your commute, workout, or regular routines. Each episode brings realistic and practical information about various topics such as activated charcoal, exercise, and dieting.

Image Credits: pixabay.com

What’s more? Each episode is under 15 minutes, with an average running time of 10 minutes. You do not have to read lengthy academic journals or blog entries; all you need to do is to listen and learn.

Sources: 1 & 2

6 Ways To Practice Self-Care On A Tight Budget

Looking for ways to prioritize your physical and mental health is paramount during these times. It is easy to think that self-care means giving yourself expensive experiences or tools, but self-care can be free or low-cost. So long as you are more intentional with your choices, you will be able to tap into what your body truly craves for.

#1: PLAN A NATURE WALK

Research has shown that nature helps us cope with stress and pain. We are genetically wired to find natural elements such as plants and water engrossing. Being absorbed with the beauty of natural sceneries can distract us from discomfort and pain.

Image Credits: unsplash.com

Nature can help slow down the internal rush that affects our feelings, especially when you are inside your home for too long. Planning a nature walk may help you with that. Get up close and personal with nature by embarking one of the walking or cycling trails in the parks, gardens, and park connectors.

#2: TRY AT-HOME WORKOUTS

Several gyms and fitness studios have postponed their operations last month due to the spike in community cases. When this happens, you can explore different at-home workouts. You can either take online group classes in your favorite fitness center or search thru YouTube and Instagram for free workout videos.

It might take more self-discipline to become your own motivator, but you will have the flexibility to workout whenever you want.

#3: EXAMINE YOUR HABITS

Examine your current and old habits. Evaluate whether these are healthy for you or not. Think about the long-term effects of each habit too. A simple shift in your routine can offer the same pleasure as a new purchase.

For instance, you habitually frequent the nearby Starbucks every morning. Upon evaluating this habit, you realized that you will be able to save more money if you made your own coffee at home. You switched to having your own coffee ritual and enjoyed it a lot.

Bringing awareness into your habits will enable you to see whether you are paying for something that you do not love or need anymore.

#4: MEET WITH YOUR FRIENDS

Self-care does not mean being completely self-sufficient. Instead, staying connected with the people you love will help reduce the loneliness you are feeling from being indoors for a long period of time. Stay connected with your loved ones by hosting Zoom/Skype hangouts or by creating a group chat.

Reintegrating yourself in your community after all the pandemic restrictions can help remind you that leaning on others for support is self-care. Best of all? It does not have to cost anything.

#5: PRACTICE MEDITATION

Many studies have highlighted the benefits of meditation. It helps improve focus, concentration, memory, and reduce stress. Relaxation techniques such as medication can be added to your holistic self-care.

Image Credits: unsplash.com

Try breathing deeply as you follow through a guided meditation video online. You can also download free meditation apps like Calm and Headspace.

#6: SAVE MONEY

You read that right! Apart from working out in your own home or practicing relaxation techniques, you can take care of yourself by saving money. Financial struggles affect our physical and mental health. Not having enough money can affect your ability to pay for important health procedures or nutritious food.

Cushion the stress of financial woes by sticking to your budget and saving money. Sticking to your budget feels better than impulsively purchasing beyond your means.

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