Explore effective strategies for managing stress and cultivating a mentally healthy workplace environment.
Hustle culture (the belief that one must constantly work hard to succeed) boasts productivity but often at the cost of well-being, leading to a rise in work-related stress. In 2023, a joint study by Aon and Telus Health found that 52% of Singaporean workers reported that they were more sensitive to stress compared to the previous year. The Cigna Healthcare Vitality Study also noted a steady climb in stress levels since 2021, with an alarming 87% of Singaporeans reporting feelings of stress.
Compounding the issue, 24% of locals surveyed by Ipsos in 2023 admitted that stress had at times prevented them from attending work.
In response, the authorities have taken several measures to address the problem. Among these is the launch of the Well-being Champions Network in 2023. Comprising more than 50 members from various organisations, it aims at supporting mental health and well-being in the workplace.
Source: Cigna Healthcare Vitality Study 2023
Evidence suggests that taking short breaks can rejuvenate energy, diminish stress, and heighten productivity. How long of a break should you take? While there is no gold standard, one approach you could consider is the Pomodoro Technique, which recommends a five-minute pause after 25 minutes of work.
Alternatively, take a 10- to 15-minute respite after every hour of work.
What you do during a break also matters. Opt for a short walk rather than scrolling through social media, as digital engagement can lead to further fatigue.
Adequate rest is vital for the mind and body to recharge. Seven hours or more of sleep can significantly boost mood, health, and cognitive function, equipping you for peak performance at work.
A healthy, balanced diet isn’t just important for physical fitness, it does wonders for the mind as well. Studies have found that eating more fruits and vegetables can improve your mental well-being. Conversely, consuming too much processed meat, fried food, and high-fat dairy products can increase the risk of depression and anxiety.
The simple act of regulated breathing can be a highly effective way to relieve stress. When you’re feeling overwhelmed by work, try the 4-7-8 breathing technique to calm your mind: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Do this four times.
Streamline your tasks and tackle them one at a time. This clear focus can help you work better and finish tasks faster. Trying to do too many things at once can sometimes slow you down.
Share a joke and laugh together with your colleagues. Laughter is not only a potent endorphin trigger but also fosters stronger workplace relationships. Socialising with your colleagues outside work also helps to foster stronger workplace relationships and elevate overall team well-being. Consider a movie night out with your colleagues. As a HomeTeamNS member, you get to enjoy all-day, everyday 1-for-1 movie treats at Cathay Cineplexes.
Playing hard is just as important as working hard. Dedicate time to hobbies, family, and leisure — a harmonious work-life blend diminishes stress’s impact.
Looking for ways to rest and recharge? Make the most of the facilities at HomeTeamNS clubhouses!
Besides helping you stretch your tired muscles, yoga is a great way to calm the mind and regulate stress hormones in the body. New to the practice? The Hatha Yoga classes at the Bukit Batok clubhouse is perfect for beginners. For an extra splash of fun, check out the AquaFit classes at the Khatib clubhouse. HomeTeamNS members are entitled to discounted rates for courses.
Engage in a revitalising workout at Fitness Workz gyms. Exercise reduces stress hormones like cortisol and stimulates the production of feel-good neurotransmitters called endorphins, which elevate our moods. HomeTeamNS members’ rates start from $262.41 for a 12-month Fitness Workz membership.
Looking to work on your tan while clearing your mind? Go for a swim at the swimming pools located at each clubhouse (pool access is free for all members), or a run around Bedok Reservoir Park, where HomeTeamNS Bedok Reservoir resides. Additionally, keep a lookout for this year’s REAL® Run announcement, and set a target to run regularly to train for the race.
If your definition of relaxing is getting together with the boys and shooting the breeze, check out ManCaves at HomeTeamNS Bedok Reservoir and Khatib, which feature game consoles, karaoke systems, and outdoor BBQ pits. These spaces can accommodate up to 30-40 guests respectively. HomeTeamNS members get to enjoy savings of up to $200 off on bookings of four hours or more.
If the stress becomes overwhelming, don’t hesitate to see a mental health professional. It’s a sign of strength, not weakness.
While stress is often overlooked, studies have shown that this productivity killer can spawn numerous health issues, including sleeping difficulty, gastrointestinal and dermatological problems, frequent headaches, and muscle tension — all of which could impair your ability to produce your best work, and potentially jeopardise career advancement.
Remember: Facing and managing stress is crucial for both personal well-being and professional success. Don’t ignore it; tackle it.
Contented and engaged employees contribute to better business outcomes. Leadership plays a crucial role in fostering employee well-being through:
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