Explore our suite of self-care tools and resources to help you better understand and manage your mental health.
Juggling multiple roles and responsibilities are part and parcel of adult life. This often brings about challenges with stressors and can be overwhelming over time, unless managed properly.It is important that we prioritise our own well-being and learn to manage our stress, so we’re ready for the challenges ahead and we would then be able to better care for the people around us.
Stress is a common word that we hear often. We all seem to know what it’s like to feel stressed but what exactly does it mean?Stress is a normal response to everyday pressures. Daily needs and demands such as responsibilities, decisions, relationships, and money can cause stress.Stressors trigger the release of two types of hormones in the body — adrenaline and cortisol.
Adrenaline is a fight-or-flight hormone. It causes an increase in heart rate, breathing and blood sugar levels. It also diverts blood flow from our digestive system to our muscles.
Cortisol is a stress hormone, triggered when we feel threatened. It directs energy from other parts of the body to the brain to deal with the threat. After the danger has passed, cortisol levels should decrease and return to a normal state.However, if we are under constant stress, excessive cortisol could lead to health problems such as rapid weight gain, high blood pressure, etc.
Stress can be triggered by both positive and negative events in our lives. Even happy events can cause stress if they bring about major changes. Stress is caused by our perception or evaluation of situations. When we deem the event to be threatening and beyond our ability to cope, we would become stressed. For example, someone may view a new job as stressful, but another may see it as a challenge and feel excited about it.
Everyone responds to stress differently. Our body sends out various physical, cognitive, behavioural, and emotional warning signs, such as:
(How your body might react)
(How you might think)
(How you might behave)
(How you might feel)
Prolonged stress exposes our body constantly to the effects of adrenaline or cortisol and may lead to health problems:
Burnout is a state where we feel emotionally, physically, and mentally drained. This is caused by excessive and prolonged stress.When we experience burnout, we may feel overwhelmingly exhausted. A sense of dread about work might loom over us, making us feel withdrawn or detached from our commitments and the people around us.We might also find ourselves feeling less productive or competent.
One effective way to minimise burnout is to have work-life harmony, which is about being able to achieve both our work and personal goals.Work-life harmony is not about balancing work and life equally. Instead, it is about recognising that our priorities may vary at different stages of our lives. Our work and life are interdependent and increasingly intertwined.Work-life harmony has three components. They are:
When we have work-life harmony, we are likely to be more engaged at work. We'll also feel happier with our family and friends, improving our mental well-being.Here are some ways to achieve work-life harmony:
Some of us might have the tendency to stay logged on to our work devices after working hours. However…
Rest is an important part of our lives. When we give ourselves time to rest, we can recharge and be ready for the challenges…
Since it is not entirely possible to cut out all forms of stress from our lives, it is all the more important - and realistic - that we learn how to cope with it. We have the power to keep our stress under control! Discover stress-busting powers to manage stress and burnout.
Notice and identify when we are feeling stressed...
Being more organised and planning our time...
Taking care of ourselves takes care of stress too...
Reaching out is a sign of courage and asking for…
Exercise keeps us fit and releases endorphins...
Mindfulness is about paying attention to...
Our breathing can help in calming us down, so...
Get at least 7 hours of sleep every night...
Don’t let negative thoughts take control over us...
We are what we eat! A healthy and balanced diet...
Stress is a normal response to everyday pressures.The Stress subscale is a set of 7 questions adapted from the Depression, Anxiety and Stress Scale (DASS) that those aged 14 and above can use to assess their reactions to stress levels and ability to relax.Please note this is a self-assessment and not a medical diagnosis.
The power of observation
Notice and identify when we are feeling stressed. Avoid brushing it off or pretending that we are not experiencing stress.
Use the feelings tracker to identify how we are feeling and make sense of it using the emotions explorer.
The power of time management
Being more organised and planning our time in advance can help us feel more in control.
It gives us a clear overview of the tasks that need to be done. Whip out that to-do list and calendar, and start planning!
The power of me-time and we-time
Taking care of ourselves takes care of stress too! Sometimes, we forget to take care of our own needs and take breaks to do what we enjoy.
We can take time off from work for some self-care, choose to go for a short walk, read a book or take a nap.
Spending time with loved ones also zaps away the stress. This also means keeping healthy relationships and having a good support system.
The power of movement
Exercise keeps us fit and releases endorphins and serotonin. These are known as ‘happy hormones’!
Start small, like a short 10-minute walk or dance video; or make it a group affair with a family hike or cycling outing! We can stay active with free workout classes or sign up for the National Steps Challenge™ and start clocking our steps.
The power of relaxation
Our breathing can help in calming us down, so why not try some of these relaxation techniques for the mind and body to dissolve any tension that we may feel?
The power of positivity
Don’t let negative thoughts take control over us! Try reframing them into motivation and focus on empowering thoughts, like how we had overcome similar challenges in the past.
Trust that our strengths of past experiences will see us through. Taking note of all the positive things in our life could also give us a more balanced, grateful view of the world!
Check out these Positivity Wallpapers for our phones to kickstart positivity today!
Click on the resources below to discover more ways to add positivity into our lives.
The power of mindfulness
Mindfulness is about paying attention to the present moment, to our thoughts and feelings, without any judgement.
Very often, spending too much time problem solving, thinking negative or random thoughts can be draining and stressful.
Practising mindfulness can help us become more aware of our thoughts and feelings, so that instead of being overwhelmed by them, we are better able to manage them.
The power of rest
Get at least seven hours of sleep every night! A well-rested self with supercharged concentration and productivity can face-off stressful situations much better!
Participate in the Sleep Challenge and get rewarded for getting sufficient sleep.
Find out how else we can sleep well.
The power of healthy eating
We are what we eat! A healthy and balanced diet provides our body with adequate vitamins and minerals to boost our immune system.
It’ll also fuel us up for when the going gets tough, so we can outlast any stressors coming our way!
The power of reaching out
Reaching out is a sign of courage and asking for support does not mean that we are less capable.
There may be times when our problems could be too much for us to handle on our own. Sharing our thoughts and emotions can help relieve pent-up feelings or worries. It can also help us put things in perspective which can allow us to realise that things may not be as bad as they seem.
With the amount of time we spend at work, our workplace can also be a source of comfort and support. Having regular check-ins with our supervisors to adjust our workload and seeking guidance on work expectations is an example of seeking support at the workplace.
Reaching out to our colleagues to share our challenges and to exchange tips can often make us feel much better.
Disconnect from work after working hours
Some of us might have the tendency to stay logged on to our work devices after working hours. However, this might make it challenging for us to have proper rest as we may feel obliged to respond to emails, etc.
We can try to switch off our work devices after working hours. If necessary, we could have open and honest discussions with our supervisors and co-workers about setting boundaries for after-hours communications. Remember — pacing ourselves is critical in preventing burnouts.
Make time to rest
Rest is an important part of our lives. When we give ourselves time to rest, we can recharge and be ready for the challenges that come our way. Taking short breaks can boost our moods and help us feel more engaged at work.
One way to feel more rested is through practising mindfulness. Mindfulness is about paying attention to the present moment, to our thoughts and feelings, without any judgement. Try practising body scans, where we pay attention to the sensations of the different parts of our bodies.
Rest can also take place while at work. Self-care is about setting care time – taking time to pause at work, at appropriate junctures, to boost and support our mental well-being.
Know ourselves better through this quiz and read on to pick-up tips on how we can improve our mental well-being.
Stress is a normal response to everyday pressures.The Stress subscale is a set of questions adapted from the Depression, Anxiety and Stress Scale (DASS) that those aged 14 and above can use to assess their reactions to stress levels and ability to relax.Please note this is a self-assessment and not a medical diagnosis.
For each question, please SELECT the option that comes closest to how you have felt IN THE PAST 7 DAYS — not just how you feel today.Complete all questions.Your score will be automatically calculated and shown to you after you submit your responses.
Select the option that comes closest to how you have felt IN THE PAST 7 DAYS – not just how you feel today.
You likely find it easy to relax. Generally, you tend to find yourself reacting calmly even when faced with difficult situations.
Nevertheless, it is common for us to feel stressed once in a while. You can consider picking up some stress management tips, to equip yourself with coping skills that you can use during stressful periods.
You may sometimes experience symptoms of stress. While you generally find yourself reacting calmly, you may at times get easily frustrated when faced with difficult situations. There may be times when you find it difficult to relax. To help yourself cope better, pick up some stress management tips here.
You are likely to experience some symptoms of stress. You generally feel tense and easily frustrated, especially when things are not going as you expect. You generally also find it difficult to relax, and you remain tense even after the difficult situation has passed.
To help yourself cope better, pick up some stress management tips here or explore the OKAY tips to find out which ones work for you.
It is okay to reach out if you are feeling in need of a safe space and would like for someone to provide a listening ear, you can find support suitable for your needs here.
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