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mindline.sg provides tools, tips and resources
to help you understand and manage your
health and wellbeing.

Feeling down or anxious
but unsure of what's causing it?

mindline at work is designed to support employees
at all levels to bring your best self to the workplace using a variety of tools and resources.

Feeling tired or stressed at work?
Get your daily energy boost here!

Life can throw us curveballs at unexpected moments. Whatever’s going on, you’ll find ideas and people who can help you figure things out at youth mindline. 

Feeling stuck?
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curated for youth by youth.

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Self-Care

Practising Self-Care

Personal Growth

Improving Personal Effectiveness

Caring for Others

Taking Care of My Team

Resilience at Work

Managing Tough Work Situations

Healthy Workplace

Promoting Wellness at Work

Employee Rights

Knowing My Rights

NotToShareInterestGroup

Improving sleep quality and working on sleep issues is vital for better mental health and positive moods.

Breathe In Calm

This assessment helps reflect and identify what motivates you so you can move towards your goals positively.

Know Your Motivation Style

Feel safe in sharing your emotions with Wysa's AI chat

This assessment helps you to discover different types of energy reserves within you and ways to restore them.

Locate Your Energy

Regular practice of the following techniques can have considerable long-term effects like the ability to accept and be aware of the present moment and increased overall well being.

Soothe Your Mind

Practice this positive visualisation exercise to feel a boost of confidence.

Dream Ahead

What is my state of emotional wellbeing?

Daily desk stretches to prevent pain

A mindful exercise to observe the floating thoughts within one’s mind and build acceptance.

Observe The Here And Now

This is a great exercise to learn how to manage conflict. Practice this when you feel agitated and need to calm down.

Calm Within

This story helps us understand how the stories we believe and tell ourselves affect us.

Find A New Lens

Emotional self-assessment

This Cognitive Behavioural Therapy (CBT) exercise has been proven by research to be the most effective way of dealing with negative thoughts and feelings.

Find Perspective

1. Assess your role and the role you hope to fill at work\n2. Find or create tasks that utilize your skills\n3. Keep track of your tasks and chores, and mark them when finished\n4. Set goals and celebrate milestones\n5. Focus on the reasons to work, not the reasons not to\n6. Organize and schedule your work\n7. Stay away from the clock\n8. Seek out work that you feel motivated to do

1. Make yourself happy and positive to make motivation easier\n2. Spice up your routine every now and the\n3. Take breaks once every 1-3 hours\n4. Take care of your body\n5. Personalize your workspace\n6. Get to know your coworkers

How to be motivated at work

1. Map your daily tasks clearly\n2. Boost your concentration\n3. Eliminate distractions\n4. Batch your work where possible\n5. Embrace flexi-work (if available)

5 tips to improve your productivity and work-life balance

1. Identify changes you can make yourself\n2. Leave work at work\n3. Ask for help\n4. Spend your free time on rewarding hobbies\n

5. Make a self-care plan\n6. Talk with loved ones\n7. Break up the monotomy\n8. Evaluate options for the future\n9. Get professional help\n

Tired from work? 9 ways to restore your balance

1. Get Kindness@Work resources to display and distribute in the organisation\n2. Conduct a Kindness@Work keynote talk to launch your internal Kindness@Work programme

3. Run a series of Kindness@Work In-house activities within your organisation to make kindness part of your culture

Kindness@Work

1. Plan out your entire day\n2. Make lists - and stick to them\n2. Break everything into small steps\n4. Check in with yourself and be honest\n5. Do a review of your progress

6. Take five\n7. Create a motivating work playlist\n8. Look at what you’re eating (and drinking)\n9. Wear your favorite outfit

9 ways to motivate yourself to work when it's hard

1. Stretching out your arms Tricep stretch, overhead reach, upper body and arm stretch \n2. Stretching out your torso Shoulder stretch, forward stretch, torso stretch 

3. Stretching out your legs and knees  Hip and knee flexion stretch, hamstrings stretch  \n4. Head and shoulder stretches  Shoulder shrugs, neck stretches, upper trap stretch

Stretches to do at work every day

COVID-19 and the new normal of working from home is making difficult situations even more difficult for some. There could be any number of reasons that could be causing your anger and frustration to build up. And while these emotions are perfectly normal, it’s important to learn how to manage them so as not to let them jeopardise your career.

1. Calm\n2. Accept\n3. Learn\n4. Label\n5. Manage

Don't let anger and frustration get the better of you

1. Compartmentalisation (when negative emotions from home affect your work) \n2. Deep breathing &amp; relaxation techniques \n3. The 10-second rule \n4. Clarify \n5. Blast your anger through exercise

6. Never reply or make a decision when angry \n7. Know your triggers \n8. Be respectful \n9. Apologise for any emotional outburst \n10. Never bring your negative emotions home

Managing your emotions at work

1. Understand the effects of work stress \n2. Identify your sources of work stress \n3. Resolve your conflicts at work  \n4. Manage your time effectively \n5. Positively reframe your negative thoughts

6. Enhance your skills and knowledge  \n7. Inject new meaning into your job \n8. Seek professional help  \n9. Learn to relax

Work stress

The good news is that although some people seem to be born with more resilience than others, those whose resilience is lower can learn how to boost their ability to cope, thrive and flourish when the going gets tough.

1. Positivity\n2. Emotional insight\n3. Balance\n4. Spirituality\n5. Reflection

1. Checklists and guides\n2. Training\n3. Debriefing sessions\n4. Work culture

How to be more resilient at work

1. Remind yourself “why” you work\n2. Use the Hemingway Technique\n3. Take control\n4. Break big tasks into smaller objectives\n5. Celebrate big and small ahievements\n

How to get motivated and start your day with positivity

1. Physical symptoms such as trouble falling asleep, tiredness, a racing heart etc.  \n2. Taking an unusual amount of time off work \n3. Overreacting to situations on the job \n4. Focusing too much on negative aspects of their job \n5. Struggling to concentrate or complete tasks by the deadline

1. Be sure to make time for yourself away from work \n2. Take lunch breaks and share a meal with others outside of your work area \n3. Go for walks outdoors on your breaks when possible \n4. Focus on life outside of work such as hobbies and friends \n5. Reflect on the good things in your job and your life

An overview of work anxiety

1. Keep learning\n2. Teach others what you know\n3. Give yourself a break\n4. Leave work at work\n5. Build relationships with coworkers

6. Participate in after-work activities\n7. Make your workplace nice\n8. Volunteer to spearhead a project\n9. Concentrate on one thing at a time\n10. Set attainable goals 

11. Use your imagination\n12. Don’t beat yourself up over mistakes\n13. Reward yourself for your accomplishments\n14. Surround yourself with positive people\n15. Smile more\n

15 ways to stay positive at work

1. Squats with mineral water bottle cartons \n2. Stair sprints \n3. Alternating push-ups with photocopying machine paper \n4. Chair dips \n5. Wall sits

Lunchtime office workouts

1. Be sad \n2. Put together a self-care kit &amp; don’t forget it at home \n3. Eat well \n4. Listen to audio books \n5. Do productive spurts of 45 minutes

6. Keep pesky co-workers at bay \n7. Eat at your desk \n8. Get some sun and fresh air \n9. Spend time in the bathroom \n10. Ask for help

10 ways to deal with sadness when you still need to work

It uses a technique called submodalities which gives you control over the inner representations of an emotion.

Get An Extra Boost

Deep Breathing has been found to reduce anxiety and calm the mind in stressful situations.

Deep Breathing Exercise

1. Upskill to improve chances of employability\n2. Build a strong support network\n3. Save money for a rainy day\n4. Be kind to yourself\n5. Plan your career path and embrace change

5 best ways to build resilience in Singapore's workplace

Reduce your anxiety levels through a 6-minute audio by focusing on breaking away the negative thoughts.

Detach Mindfully

Desk stretches for energy, posture and flexibility

1. Understand your employees\n2. Engage leadership\n3. Consider resilience training\n4. Create a resilient culture\n5. Look for ways to improve your work environment\n

Resilience: A strong workforce needs it

Office break yoga

Tired

Quick resources to boost your energy

{name}, sorry to hear that you are feeling tired or exhausted at work

Hi there, sorry to hear that you are feeling tired or exhausted at work

Anxious

Quick resources to relieve your anxiety

{name}, we understand how overwhelming some days or situations can be

Hi there, we understand how overwhelming some days or situations can be

Quick resources to help you manage your emotions

{name}, we understand that there are some days where we may feel down or unhappy

Hi there, we understand that there are some days where we may feel down or unhappy

Unmotivated

Quick resources to refuel your drive

{name}, it's normal to feel uninspired or bored at work sometimes

Hi there, it's normal to feel uninspired or bored at work sometimes

Frustrated

{name}, we understand that there are days where things may not go according to plan

Hi there, we understand that there are days where things may not go according to plan

How to be more resilient at work

Resilience is an active, dynamic process that can be enhanced

5 examples of building personal resilience at work:

How to build resilient teams:

1.	Positivity
2.	Emotional insight
3.	Balance
4.	Spirituality
5.	Reflection

1.	Checklists and guides
2.	Training
3.	Debriefing sessions
4.	Work culture