ARTICLE

Singaporean workers' guide to stress management

30 August 2024 dot 5 min read
Healthy Body
AIA Guide to Stress Management Header
Stress and pressure can be unavoidable due to the demands of the fast-paced and intensely competitive working environment in Singapore.
 
While this is commonly associated with negative outcomes, employees who experience stress, but are able to manage it, can deliver better outcomes for both themselves and their organisations.
Warning Signs Of How Stress Can Affect Us At Work And In Our Daily Lives
After identifying the warning signs in ourselves and/or our colleagues, we need to understand how we can manage it to achieve positive outcomes.
 
Here are 8 ways we can effectively combat stress.

Combating stress at work

#1 Forging close relationships with colleagues

Avoid colleagues who are negative or constantly "pushing your buttons".

 

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.
  • Avoid colleagues who are negative or constantly "pushing your buttons".
  • 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

  • Accept that you can't control everything.
  • 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

  • Maintain interpersonal relationships outside of work
  • Spend quality time with your family and friends.

#5 Eat a healthy and balanced meal

  • Avoid stimulants such as coffeine, nicotine or sugar drinks.
  • Ensure you consume a healthy and balanced meal to regulare 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

  • 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 relaxation 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:
Hotlines Contact Number Operating Hours
SOS (Samaritans of Singapore) 1800 278 0022 Daily, 24 hours
Youth Line 6336 3434 Mon - Fri: 8.30am - 6pm
Health Line 1800 223 1313
Mon - Fri: 8.30am - 5pm
Sat: 8.30am - 1pm
Singapore Association for Mental Health (SAMH) 1800 283 7019 Mon - Fri:
9am - 1pm
2pm - 6pm
Mental Health Helpline (IMH) 6389 2222 Daily, 24 hours
Rather than run away from stress or avoid the problem until it's too late, we need to manage stress better today. Doing so can actually have positive impacts on our mental well-being as well as enable us to perform better at work. This will help us accomplish more in the long term.
 
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.
Download Infographic
 
This article was originally published on 16 October 2018 and updated with new information.

Share

https://www.linkedin.com/sharing/share-offsite/?url=https://wwwuat.aia.com.sg/en/health-wellness/healthy-living-with-aia/singaporean-workers-guide-to-stress-management
https://www.facebook.com/dialog/share?app_id=113869198637480&href=https://wwwuat.aia.com.sg/en/health-wellness/healthy-living-with-aia/singaporean-workers-guide-to-stress-management&display=popup
mailto:?subject=Singaporean workers' guide to stress management&body= https://wwwuat.aia.com.sg/en/health-wellness/healthy-living-with-aia/singaporean-workers-guide-to-stress-management

Related articles

ARTICLE
Too stressed at work? 18 Ways to prevent yourself from burning out icon ARTICLE 10-min read
ARTICLE
6 Resolutions to ensure your work-life balance icon ARTICLE 7-min read
ARTICLE
5 Bedtime habits you should adopt for a better night's sleep icon ARTICLE 7-min read

Recommended products

Get in Touch

error icon
Form submission error
*This field is required
*Please fill in mobile phone number or email
Please select the right country code.
*Please fill in mobile phone number or email
Are you an existing AIA Singapore customer?*
last 4 chracters
*Your NRIC / Passport / FIN No. is required.
*Your date of birth is required

Area of concern

Only required if Others is ticked
Please specify an area of concern

Please provide your consent by ticking on the checkbox below:

*Please tick consent before submission
[1] "AIA Persons" refers to AIA Singapore Private Limited, its associated persons/organisations, its and their third-party service providers and its and their representatives, whether within or outside Singapore.
 
 
[3] If you have provided your mobile number, we will contact you via voice call and/or text message (e.g. SMS/MMS). If you have provided your email address, we will contact you via email.
*Please verify the reCAPTCHA and tick the check box before submission

Thank you for your request.

We will do our best to respond to you as soon as possible.