MENTAL WELL-BEING
Here are some tools and tips on managing stress, staying resilient and practicing mindfulness.
Caring for Social Service Professionals - Employee Assistance Programme (EAP) Scheme
It's okay not to feel okay. If you need someone to talk to, call your agency's counselling provider. All calls are confidential.
Tenang Wellness Retreat for Social Service Professionals
Do you feel overwhelmed or think you need a short break? Tenang is a 3D2N Wellness Retreat by Kampung Siglap for Social Service Professionals. This programme helps to develop mental resilience.
Sabbatical Leave Scheme (SLS)
If you are feeling burnt out and need a longer break from work, SLS is just for you! SLS allows professionals to recharge through 10 weeks worth of paid leave with salary support of up to $15,000.
For more information on the above initiatives, please contact your employer/HR, or request your HR department to contact sector_manpower@ncss.gov.sg.
Be Resilient
Tough times don’t last but tough people do! Here are some tips to rebuild resilience:
1. Make connections.
2. Develop healthy self-esteem.
3. Look for meaning in experiences.
4. Learn to manage strong feelings.
5. Be positive.
Find out more on staying resilient as a Social Service Professional on Cross Sector Training Courses by Social Service Institute.
Manage Your Stress
Excessive or prolonged stress can negatively impact physical and mental health. To cope with stress, do the following:
1. Eliminate stressors to reduce unneeded stress.
2. Change how you interact and conduct yourself in daily life to alter the stressor.
3. Change your expectations and attitude to adapt to the stressor and regain control.
4. Accept what you cannot change.
Practice Mindfulness
Practicing mindfulness helps you avoid worrying about the past or future, which can be emotionally taxing and unproductive.
Avoid the following:
1. Focusing only on the negatives and forgetting the positives exist too.
2. Making a mountain out of a molehill. In reality, “dreadful” problems are quite minor.
3. Seeing only one extreme. Avoid thinking that there is only “wrong” or “right” answers.
4. Magnifying others’ positive attributes while minimising our own. You are just as good as everyone else!
PHYSICAL WELL-BEING
Tools and tips on being active, eating well, and sleeping better
Be Active
Staying fit is always a good thing. Regular exercise can enhance your mood and immune system, which reduces the chances of sickness and chronic diseases.
Eat Well
Always strive to eat well and healthy. When overeating becomes a cycle, it can become a risk factor for eating disorders.
Follow these good eating habits to stay stress-free and healthy!
1. Drink 8-10 glasses of water a day instead of sugary drinks.
2. Eat slowly and mindfully.
3. Include fruits and vegetables in your diet.
4. Familiarise yourself with food labels and read its nutritional information.
5. Pick products with the Healthier Choice Symbols (HCS).
Sleep Better
Poor quality sleep can lead to health and mood problems.
Good Sleeping Habits to Follow:
1. Sleep and wake up in a regular schedule.
2. Exercise regularly.
3. Drink warm milk before bed.
4. Unwind yourself before bed such as doing light reading, listening to calming music, doing muscle relaxation exercises or breathing techniques.
Substances and Activities to Avoid before Bed:
1. Caffeinated drinks such as coffee, tea, or cola.
2. Smoking.
3. Strenuous exercise.
4. Regular consumption of alcohol or sleeping tablets.
5. A heavy meal.
SOCIAL WELL-BEING
Tools and tips on connecting with your peers, staying productive while working remotely, and supporting your colleagues
Connecting with Your Peers
Social interactions reduce loneliness and improve your ability to handle stress and anxiety. Staying connected with your colleagues even in remote settings will remind you that you are not alone even when you are facing challenges.
To communicate well with your colleagues, remember to:
1. Establish rapport by listening actively, be receptive to their needs, and be empathetic.
2. Be clear to avoid miscommunication.
3. Avoid impulsive decisions by thinking before you speak or act.
4. Familiarise yourself with the group’s social norms.
Stay Productive While Working Remotely
Here are some ways to remain focused and efficient in remote settings:
1. Maintain a routine and designated work space, and set daily goals and a start/stop time. This reduces distractions and keeps you on-task.
2. Prioritise tasks in terms of importance.
3. Use productivity tools.
4. Celebrate small wins.
5. Connect with your colleagues
6. Have plenty of water and healthy snacks on your table.
Support Each Other
Noticed that some of your colleagues may be going through a hard time? Try these tips when approaching your colleagues:
1. Treat them with respect and dignity.
2. Express your concern and let them know you are there for them.
3. Allow them to express freely and ask open-ended questions with a neutral tone.
4. To help them feel heard, actively listen without making judgment.
5. If necessary, encourage them to seek professional help.
RESOURCES FOR YOU
Coping Strategies
Learn better ways to manage distress and enhance your mental wellness through these e-cards by the Institute of Mental Health, and materials produced by Clinical and Forensic Psychology Service at Ministry of Social and Family Development:
- 15 Days Mindfulness Challenge
- Personal Self-Care Plan
- Plans for the Weekend
- Press Pause, Take a Break
- Preventing Secondary Traumatic Stress
- Relieving Stress through 5 Senses
Mindline
Mindline is a platform that aims to empower and equip individuals with tools, knowledge and pathways towards mental and social self-care, and to seek out professional help when needed. You can find resources that help you to understand and manage your mental well-being and ways to bring your best self to the workplace.
Hoping for more resources? You can learn more on self-care exercises and tips if you think you need more details!
