The 2019 Cigna 360 Well-Being Survey indicates that 92% of employed respondents in Singapore are stressed - much higher than the global average of 84%. While a little stress can help get things done, it’s also unsustainable for our mental health.

We know there’s no such thing as a no-stress job. At SgFitFam, we have several coping strategies to relieve you of the stress you may be experiencing every day, and here are the top 8 tips we have to help you out.

1. Increase your physical activity

It’s no secret that physical activity lowers our stress hormone levels, but having a busy lifestyle can mean there’s not a lot of time to find an exercise routine that you’ll stick to. Try carving out just 15 minutes of your day and pick something easy to commit to - like walking or biking at a nearby park. Not only are you exercising without spending too much effort, you’re also stepping out of a high-stress mental state for a fresh breath of air, which can only do you good in the long run.

2. Try relaxing techniques

When experiencing stress, your body’s natural relaxation response is deactivated to help with fight-or-flight situations, but what should you do when this stress is no longer needed?

You’ll have to actively and mindfully reactivate it by slowing your breathing and heart rate, and lowering your blood pressure so that you can bring your body and mind back into balance. The best ways to do this are also the simplest - mediation, deep breathing, rhythmic exercises, Yoga, Tai Chi, or anything that involves slow, repeated motions.

3. Eat superfoods (in moderation)

Under stress, your body releases cortisol, the stress hormone. Having too much cortisol puts your body in a constantly stressful state, so you’ll be glad to know that simply eating the right foods can help lower your cortisol levels. Some of these superfoods include dark chocolate, bananas, pears, black or green teas and probiotics like yogurt. However, having too much of anything is also not a good diet to adopt, so everything in moderation, please!

4. Make time for self-care

Self-care may not have any significant effects on our overall health, but it’s another way to trigger the body’s natural relaxation response. If things like meditation and yoga feels too boring for you, try a massage, read a book you like, or find a hobby that you’re passionate about - the key here is to regularly spend time on something that nourishes your soul.

5. Break up your workload

Some people get intimidated by projects that seem to take up a lot of time and effort, procrastinating until the very end before rushing to get it done. While this may work well in the short term, getting all stressed out towards the end is going to degrade your quality of sleep and after your health. Try this instead - break your huge projects into parts and set smaller milestones to achieve. This way, you feel less intimidated by the workload, keep your stress levels manageable, and progressively feel a sense of achievement after each milestone.

6. Set realistic boundaries

Sometimes, we find ourselves too ambitious with our responsibilities and getting overwhelmingly stressed out. It’s okay to be ambitious, but it’s also important to leave some room to spend time with ourselves. To become more aware of your own boundaries, try writing down a list of things that you are unwilling to compromise - like quality time with family, or lunch breaks - and keep reminding yourself where your boundaries are when your responsibilities start to get too much to handle.

7. Build a social support system

Your friends and family may not have all the answers, but they’re there to listen and share your stressful situations with you. Just telling people that care about what’s bothering you can mentally take some of the burdens off you as a way to manage your stress levels, so make sure you always have people whom you can find refuge in, even if you aren’t in an emotional crisis - you’ll never know when you’ll need it, and regular social interactions can help keep stress at bay.

8. Be an advocate of workplace wellness

We spend a lot of our day at work, so having a conducive work environment is crucial to keep your stress levels in check. If it’s not conducive enough, get the ball rolling within your teams and exchange stress-relief tips with your colleagues. Better yet, share a variety of employee wellness programs (like SgFitFam’s Corporate Wellness Programs) with your employers and request certain workshops as a form of team-bonding activity. This will educate your managers on how to take better care of you and create the best work environment to do your best work.