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Stress in the workplace is becoming increasingly prevalent in today’s demanding work environments. A 2019 survey by healthcare consultancy firm Asia Care Group found that 92% of working Singaporeans report feeling stressed, higher than the global average of 84%.
In the more recent Asia Mental Health Index report by Aon and Telus Health done in November 2023, 52% of Singaporeans reported that they are more sensitive to stress in 2022 compared to a year ago. This was a study conducted across 12 countries or jurisdictions in Asia and included findings from about 1,000 Singaporeans between 20 and 69 years old.
Furthermore, in the same report, 43% admitted to their mental health negatively impacting their productivity at work. Overall, Singapore was given a “mental health index score” of 63.2 points out of 100, meaning the country’s mental health was strained.
As such, it is vital that we learn to proactively manage workplace stress to maintain overall mental health and productivity. Here are 10 recommendations to help cope with the pressures at work and improve your mental well-being.
1. Prioritise your tasks
Having to-do lists can help you prioritise your tasks based on importance and deadlines to manage your workload more effectively. Setting realistic deadlines and utilising productivity tools can help you optimise your time and maintain a sense of control over your work.
2. Take regular breaks
Taking short breaks in between the workday can help you to clear your mind and improve your concentration. Research shows that doing so can enhance productivity and reduce stress. Use these breaks to stretch your muscles, take a relaxing walk or get some fresh air to rejuvenate your mind and enhance your productivity.
Read Also: Having Issues With Work Stress and Want to Quit? Here Are Some Factors to Consider
3. Practise relaxation techniques
Studies have shown that mindfulness can significantly lower our stress levels and improve our overall well-being. Engaging in meditation or deep breathing exercises can help reduce your mental load and regain focus. Such techniques help reduce anxiety and increase resilience.
4. Set clear boundaries
It is crucial to define clear boundaries between your work and personal life to avoid burnout. Many of us are driven to succeed but that leads us to neglect setting appropriate boundaries. Allow yourself to end your work day by responding to work matters only during working hours. If you’re on leave, don’t constantly check your emails or reply to work texts, and request others to respect your right to have downtime.
5. Exercise regularly
Getting regular physical exercise doesn’t just keep you physically healthy, but it also helps improve your mental health by releasing endorphins to combat stress. Aim to get at least 150 minutes of moderate exercise a week – such as walking, jogging, yoga or strength training – to improve your cognitive function and put yourself in a better mood.
6. Get sufficient sleep daily
We get it, sometimes it’s really hard to get a good sleep, especially if you’re in a season of caregiving responsibilities. But getting adequate rest is essential for restoring your physical and mental well-being to put you in a better position to cope with work stressors. Whenever possible, aim to get at least seven to nine hours of quality sleep a night to be better equipped for a new day.
7. Stay organised
Improving your work environment can make it more conducive to productivity. Having an organised desk promotes a sense of calm and control, allowing you to approach your work with more confidence. Keep your workspace tidy and organised to reduce clutter and prevent feelings of frustration and stress.
8. Learn to say “no” when necessary
We all want to appear like we have it all worked out, but it is vital that you do not overcommit yourself. Not only will you increase your stress levels unnecessarily, but it also causes you to lose credibility at work if you’re unable to meet deadlines. If you’re lacking bandwidth, learn to say no to avoid biting off more than you can chew.
9. Connect with your colleagues
It’s not wise to disengage from your co-workers. Building camaraderie at work can give you the mental and emotional support you need at the office. Cultivating positive relationships with your colleagues creates a collaborative work environment and can help reduce feelings of isolation, so do get involved in team bonding or after-work activities.
10. Seek professional help
There is nothing wrong with seeking professional help to aid you in managing stressors. There are times when you may be too overwhelmed by issues to understand your sources of stress or see an actual way out. Therapists and counsellors are trained to enable us to identify where we could be doing things better and healthier than our usual coping mechanisms. Allowing an external party in can provide valuable insights to help you understand your situation better.
Implementing these practical tips can help you cope with work-related stress more effectively and improve your productivity, job satisfaction, and, by extension, your quality of life. With these ten strategies, you can take charge of your well-being and be in better control of your mental and emotional health.
