How to Manage Your Mental Health and Wellness

Learn how to manage your mental health and wellness, and power through to success!

Mental health is about how you act, feel, think and cope with stress. It is an integral part of every aspect of your life, yet it is something that is not often discussed in the workplace. In reality, mental health is a growing concern, with a 2021 survey by AIA finding that nine out of ten Singaporeans are struggling with their mental health.

Mental health (or lack thereof) is not just limited to mental health issues – like depression or anxiety. According to Singapore’s Institute of Mental Health, not having mental health issues does not equate to good mental health. In fact, good mental health refers to “the presence of positive characteristics”. For instance, in professional life, a positive characteristic for good mental health is a work-life balance.

Fortunately, there is rising mental health awareness today, from more graduates wanting to work for employers that offer a good work-life balance, to more companies offering mental health support.

But good mental health at work is not just about good worklife balance, however. There are other ways to manage your mental health at work, whether you are working from home or working in the office. Try subscribing to these methods to keep your mental health game up!

Make “to-do” lists

Feeling the need to get up to speed in your new job can be overwhelming. You are dealing with being the new boy or girl on the block (or office), you do not have as much experience as your peers around you, and you have been given a list of tasks to complete by a certain deadline.

And although the offer of help is typically extended to new hires, you will likely still feel like you are buried under a mountain of work.

This feeling of being overwhelmed will likely be accompanied by constant flitting from task to task as you finish one and try to decide on what to focus on next.

So, instead of contributing to what might become a mental health issue, start making “to-do” lists. They can range from decorated corkboards to even just basic pen and paper. You will be able to get your thoughts in order, and get a good feeling every time you check something off the list.

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Keep your “to-do” list simple and specific. Include a time frame for every task (and reward yourself every time you meet it), and do not forget to tick them off when completed!

Avoid gossip at work

Although gossip at work does offer good entertainment fodder, or even provides an opportunity for you to get to know your new co-workers better, it can cause conflicts and disrupt team harmony if you are not careful.

If you have any problems with a colleague at work, speak directly to the person. This will reduce miscommunication – which often results in frustration and poorer mental health – and may lead to a quick resolution with minimal stress.

Consider getting your supervisor or manager involved as a mediator if required.

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Some ways to diplomatically avoid these situations are to smoothly change the subject by focusing on “nongossipy” bits of the conversation, or simply steering away from the topic by revisiting a previous talking point. If that fails, simply walk away and concentrate on your work.

Take breaks

Exploring a new place over the weekend and letting a part of your mind rest is a break. But a five-minute jaunt to the kitchen or pantry for a slice of cheese or chips constitutes a break as well.

A few minutes taken here and there will be enough to let you unwind and de-stress a little before you jump back to the demands of your “to-do” list. To ensure you are getting enough “me time” to keep yourself mentally buoyed and healthy, though, you can schedule 25-minute work blocks, with five-minute breaks in between.

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Scrolling through the news feed and reading something unrelated to your work. Alternatively, you can simply sit still for a few minutes and sort your thoughts out.

Decorate your workstation

Looking at little personal touches at the desk you are assigned in the office can help you de-stress when working life threatens to overtake you. These little decorations can help you re-centre yourself and recall positive memories that will keep your mental health up. But before you start bringing in fairy lights, check with your company if there are any guidelines!

If decorations are allowed, take note to not clutter your desk with too many pictures or reminders of your hobbies! At the end of the day, you are still a working professional in a corporate space.

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Decorate your desk with a pillow for comfort, or a shawl or jacket for warmth. Other options include framed inspirational quotes to motivate you, or even pictures of your pets and family.

Enhancing wellness through workshop and activities (online) Enhancing wellness through workshop and activities

Emotional Intelligence Online Workshop

Quality Relationships Online Workshop CliftonStrengths Exploration Online Workshop

Expressing and discovering self through art

StrengthsFinder Workshop Series

Get to know signs of a problem

When mental health starts to slip, there will be some changes to behaviour, whether it is a lower concentration level, frequent tiredness, or taking longer to complete what are deemed simple tasks. Unfortunately, most tend to write it off or just work harder to get more done – which actually makes the issue worse.

It is possible some of these signs may just be you taking a bit more time to adapt to your new schedule. But in any case, counter them with exercising, picking up a new hobby outside of work, or talking to someone about how you feel.

Do not be afraid to ask for help

There is absolutely no shame in asking for help. Recognise that needing help is not a failing on your part, and give yourself permission to ask for help. You do not even need to jump straight into counselling sessions if you do not feel ready for that; you can turn to family or close friends for a listening ear.

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Support groups can connect you with other people with similar issues. Anonymous hotlines, on the other hand, offer safe zones as they allow you to talk to strangers. You can also seek professional help if you want to guarantee confidentiality.

Building Healthy, nurturing and supportive relationships

Social Integration Programme – Breaking Boundaries@SIM June 2021 (Online Version) Online Zoom & Unglooms (Online version of Tea Party)

Tea Party at Chinese New Year, January 2020

This list – although not exhaustive – can help you manage your mental health at your first job. But it needs constant work. Mental health is a fluid thing, affected by your circumstances of the day and what you need at any given time. No one formula works for everyone as everyone has different needs and personalities.

Instead, figure out what works best for you. Then use it to manage your mental health in the best way possible, so you can always put your best foot forward!

Wellness is about being positive and proactive to make choices for a healthy lifestyle.

Student Care aims to facilitate a wellness journey for our students that is purposeful and effective in helping students overcome challenges, and achieve quality outcomes in their academic studies, at work and in life.

In addition to programmes and resources to equip students with the knowledge, skills and attitudes for healthy living, Student Care also provides counselling services and peer support to students who face challenges and need help, and a whole range of activities to choose from.

SIM Peer Mentors

SIM Peer Mentors have a mission to promote a culture of care and support and facilitate social integration between students through initiatives and programmes. We aim to: • Be the eyes and ears to students who are in distress or need help, and be the bridge between the latter and the counsellor • Befriend and provide support to new students in their transition and to life in SIM!

Peer Mentors at Virtual Student Involvement Drive 2021

Peer Mentors Camp 2019 Peer Mentors Debrief after an Online Breaking Boundaries@SIM Run 2021

Appreciation, Bonding and Cohesion Event 2019