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Self-Care

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Promoting Wellness at Work

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An Employee Assistance Programme (EAP) refers to a a workplace wellness programme intended to assist employees struggling to resolve personal problems that may be affecting their performance. Problems like these are common in Singapore, so having an EAP is vital to your employees' wellbeing. 

At the end of the day, having well-rounded employee contributes to a more successful, productive company.

To find out more ways to support your employees, check out our resources, ranging from insightful methods to deal with workplace mental issues (including burnout and anxiety) to our multiple support channels that are available round the clock. We are here to help build a mentally resilient workforce.

What is an Employee Assistance Programme?

For a corporate wellness programme to be successful, it is important to know what your employees need. Conduct a workplace survey to learn about their concerns, lifestyles, and wellness habits so that the programme can cater to their needs.

Designate a wellness committee to help promote, plan and facilitate the programme. Additionally, they can be trained to provide first-hand assistance to their colleagues.

Make it a habit to check in with your employees in the office and find out how they are doing. Schedule short chat sessions that go beyond work matters to discover how your employees are coping.

Through your corporate wellness programme, conduct educational programmes or self-assessments for your colleagues to learn about each other’s mental wellbeing and better understand each other. This would bolster the cohesiveness in your team.

Not only do team building exercises provide an avenue for your team to relax and reduce their work-related stress, but they also foster positive relationships outside the office. Initiatives like these are usually well-received and reciprocated with more motivated and coordinated employees.

Corporate wellness programmes that educate employees on healthy habits (such as diet and exercise) are more likely to encourage them to stick to a healthier lifestyle. This often translates to having more effective and productive teams.

Laughter also keep doctors at bay. Is your team feeling stressed? Try out our comics to lighten your mood. Stay happy as a team and be more creative and productive.

Your colleagues may not be there to assist you with your needs all the time, and this is why we are here for you. You may access self-management and AI chatbots that can provide advice and guidance at any time with us. 

Corporate wellness programmes are incredibly beneficial for your workplace, and you can quickly see substantial gains in productivity, collaboration and work engagement just by promoting mental health wellbeing. Check out a variety of resources and useful tips like these on mindline.sg.

How do I create a Corporate Wellness Programme?

Have regular check-ins to share knowledge. It improves communication and reduces physical and psychological distance among team members working from home.

Set clear goals, expectations and boundaries. This helps improve commitment to team goals and individuals' WFH experience.

Factor in situations of technical failure, and have back-up plans and alternatives for communication channels in case of disruptions or surprise events.

Ensuring good team communication while working from home

1. Create common reference points\n2. Encourage and communicate routines\n3. Use video calls, GIFs, even emojis, to connect\n4. Encourage "sanity" calls\n5. Accept a productivity ramp time

Ace leading a team while working from home

Mindfulness is about paying particular attention to the present moment, and allowing yourself to experience it in a non-judgemental manner. Mindfulness is an effective stress reduction technique, as it teaches you how to experience life in a conscientious way. 

The benefits of mindfulness include improvements to physical and emotional health, enhanced self-awareness, and greater ability to cope with challenging situations. It teaches us to remain calm during stressful situations, become more aware of our own actions and intentions, as well as adapt more easily to change and uncertainty. 

This can also improve your overall health and wellbeing, as mindfulness can help to bring down your stress levels and also manage any feelings of burnout.

How can mindfulness help stress reduction and improve my overall health and wellbeing?

1. Share your ideas with the wider team and document your work\n2. Find a mentor at your office who can give you good advice

1. Take an honest look at your work performance\n2. Be more zealous with your communication with your boss

1. Arrange weekly meet-ups with your department and boss to help them better understand the activities and department work\n2. Highlight the team’s resources so your boss does not overcommit to clients andor her superiors

5 difficult boss personalities and managing them

TADM provides advisory and mediation services before claims can be heard at the Employment Claims Tribunals (ECT).\n\nEmployers and employees with salary and dismissal related claims should first register their claims at TADM.

1. Statutory salary-related claims from all employees covered by the EA, RRA and CDCA\n2. Contractual salary-related claims by all employees with some exceptions\n3. Wrongful dismissal claims from all employees covered by the EA and CDCA

1. Claims for salary in lieu of notice for all employers

Tripartite Alliance for Dispute Management (TADM)

1. Engage with consideration and authenticity\n2. Let individuals come to their own conclusions\n3. Lead with empathy, not ego, skip the passive-aggressive and manipulative behaviours\n4. Be open to feedback\n5. Build trust by being transparent, on everything

6. Approach isssues from a curious perspective, not blame\n7. Build a culture of team, not talent\n8. Build a culture where mistakes are okay, where they are essential and supported\n9. Actively listen, watch your tone\n10. Create a sense of belonging

11. Help employees meet their basic needs\n12. Build a supportive environment where employees don't fear getting judged for voicing opinions\n13. Promote openness and inclusivity\n14. Value your staff as humans, not resources\n15. Establish rules of engagement

Ways to promote psychological safety at work

1. Work-related or workplace accident\n2. Occupational Disease\n3. Dangerous Occurrence\n4. Unsafe acts or work conditions

Reporting work-related accidents what and when to report

1. There is no intrinsic value in their jobs, it can disappear from earth with no adverse consequences on anyone\n2. Some parts of the jobs are pointless and tedious, which results in disengagement

1. Remove redundant jobs\n2. Train employees to develop new, necessary skills and move them to higher-value work

3. Engage actively with employees to help them see how their work contributes to the organisation's larger vision\n4. Allow employees to try areas of work that play to their strengths

Re-engaging your demotivated staff

Front-line managers are key to activating enthusiastic employee participation and play a dominant role in reinforcing cultures of well-being.

A "multiplier"-type manager exhibits compassion toward team members and leads the team in practices that promote wellbeing, such as mindfulness exercises.

Companies must stop managers from pursuing performance metrics that run counter to employee well-being and instead cultivate managers that actively support employee well-being.

The role of line managers in employee wellbeing

1. Reassess your priorities\n2. Find some wriggle room\n3. Be realistic\n4. Improve sleep hygiene\n5. Talk to your doctor

The link between sleep and job performance

With the new normal work arrangements in Singapore, you may be feeling more stressed and anxious than ever. If you are looking for help in anxiety management, you may want to look into regular mood check-ins, which will also offer suggestions on ways to cope with what you are going through. 

Monitoring your emotions gives you the ability to better understand your moods, which can help you feel better faster. With this greater awareness, you may be able to make more informed health decisions, identify and prevent negative moods, and even work towards a better quality of life. By keeping track of your moods, you will be better equipped to deal with anxiety and other feelings.

How can I better manage my emotions at work?

Follow these tips for starting a new job to ensure that you are set up for success and creating a positive impression with your manager and co-workers.

1. Be prepared\n2. Get a good night's sleep\n3. Look and dress the part\n4. Be on your best behaviour

1. Embrace the induction process\n2. Set realistic goals\n3. Review your goals\n4. Get to know your colleagues

30 tips for your first 30 days

1. Get help early before deciding to retrench\n2. Notify MOM of retrenchment\n3. Notify your employees of retrenchment\n4. Retrenchment benefits\n5. Help employees find new employment

Employment practices for retrenchment (MOM)

A mentally healthy work culture is a positive one where your employer shows respect for your personal life. Find out if you are working in one. 

Quiz on how toxic your job culture is

1. Make home safe and productive\n2. Set boundaries\n3. Keep data secure\n4. Stay connected

Work from home tips

An overly demanding boss doesn’t empathise or understand what’s required for you to deliver results, and will keep pushing you until you take action.

1. Don't take it personally\n2. Consider why your boss is being so demanding\n3. Don't be a punching bag\n4. Gently confront your boss\n5. Listen and repeat

6. Set expectations and priorities\n7. Be positive\n8. Be a problem-solver, not a problem-maker\n9. Use positive reinforcement\n10. Celebrate success

How to deal with an overly demanding boss

1. Priortise family wellbeing\n2. Be realistic\n3. Manage work expectations\n4. Find personal time\n5. Talk to your spouse or partner

Working and managing kids at home concurrently

1. Provides advice and assistance at no cost for those facing discrimination or harassment at their workplace\n2. Guides users through their options e.g. how to approach HR or TAFEP\n3. Conversations are kept strictly confidential

AWARE's workplace advisory

Having healthy boundaries at work means taking responsibility for your own work and results, and working in a way that helps others to solve their own problems, instead of taking responsibility for them yourself.

Boundaries lead to confidence, emotional stability, and reduced anxiety because they give you a sense of control.

Setting boundaries at work when it’s hard

1. Educate, don't criticise - call out the action, explain the consequences, help them change\n2. Don't participate - either step in and reframe the conversation or change it altogether

3. Speak up - you can't create change by staying silent\n4. Don't do it alone - there's strength in numbers

Combating negativity in the workplace

1. Take the first step to acknowledge that "it's OK not to be OK"\n2. View physical and mental health on par

1. Recognising the signs of mental health conditions\n2. Seeking help early

Breaking mental health stigma at the workplace

1. Don't blame yourself\n2. Give yourself time to absorb what happened\n3. Review your retrenchment letter

4. Review your finances\n5. Learn about support schemes available\n6. Network with family, friends and employment professionals\n7. Update your resume

1. Accept that sometimes, things do not go the way you want\n2. Focus on big or small successes, and have a positive mindset

Recruiter's tips on bouncing back after being retrenched

Disconnect to connect: The path to work-life harmony

1. A work desk\n2. A power strip\n3. Ample ambient light\n4. Green plants\n5. Posters and quotes for motivation

6. Noise cancelling headphones\n7. Hand held massage devices\n8. A way to protect confidential information from family members

Ideas for setting up a home office

As a HR or corporate wellness professional, you can promote wellness at work by creating a diverse and inclusive work environment where good employment and workplace wellbeing practices are implemented. You can also play a part as an employee or supervisor by becoming a role model and encouraging others around you to build supportive relationships, respect work-life balance, and participate in workplace wellness initiatives. 

Get started by finding or building a supportive community that cares and checks-in with each other. You can also volunteer as a peer supporter to help co-workers who may be in distress or need a listening ear to build workplace support. Workplace wellness is essential for productivity, employee satisfaction, and job satisfaction. This will lead to healthier and more committed colleagues, and also support attracting better workers and new talents.

How can I promote wellness at work?

Productivity can mean having all of your tasks checked off a list, but this will cost you time, effort and mental energy. The good news is that there are ways to improve personal effectiveness that will make you more efficient without compromising on your mental wellbeing. 

By making small changes to your daily habits and setting small, attainable goals, you will find your career journey more fulfilling and effective. Avoid multitasking and remain focused on your assigned tasks, allocate time for each activity and always know your limit. If you require mental health assistance and support, reach out to mindline.sg for practical resources or chat through Wysa.

How can I improve my productivity at work?

Work-life harmony is about aligning your passions with your work. When your energy matches your life purpose, your quality of life improves. Here are some tips to help you achieve work-life harmony:

Choose activities and projects that make you happy that you find worthwhile. Don't do something that makes you unhappy or question your abilities. Schedule a specific amount of time for rest and work.

When you find meaning and joy in the work that you do, it will make you feel happier and you will feel like it is less of a chore. Even if you have not found happiness in the work you do yet, it is alright! Continually discover what you like and don’t. Eventually, when you know your working style and the environment that you thrive in, the joy will come to you naturally.

Don’t go all work and no play. Remember to take a break and rest in the midst of your busyness. Take a nap or do something that you enjoy outside of work to refresh your mind. 

Want some ideas on how to achieve a work-life harmony? Check out Mindline to get plenty of helpful advice such as ways to promote wellness at work, handle tough situations and even effective ways to get better sleep to get ready to tackle the next day of work. Communicate with our highly emotional AI bot to share what's on your mind and achieve work-life harmony.

How do I achieve work-life harmony in Singapore?

Deep Breathing Exercise

10-minute workout at your desk

1. Implement relevant diversity programmes to attract talent from different backgrounds and introduce programmes to foster collaboration amongst them\n2. Avoid unconscious bias by focusing on shared goals\n3. Create an environment that shows support

How to construct a diverse and inclusive company

1. Commit to a cause\n2. Plan your approach to a mental health-friendly workplace\n3. Develop a mental health-friendly culture\n4. Increase mental awareness in the workplace\n5. Manage mental health in the workplace

6. Hire persons with mental health conditions\n7. Implement workplace adjustments\n8. Support recovery and return-to-work\n9. Evaluate your approach

Toolkit for inclusive and mental health-friendly workplaces

Blurring the lines between work and personal space at home may disrupt work-life balance. Here are 5 handy tips for working from home to achieve work-life harmony:

Prepare yourself for work by waking up in the morning at the same time and make yourself a cup of coffee. With the extra time you made for yourself, finish some of your daily chores to make yourself feel more accomplished and ready for the day ahead!

It is challenging to strike a balance when work and leisure occur in the same place. Set a schedule and communicate it clearly to your family. This is crucial, especially when you have to juggle between caring for your children and completing your work at home. Setting clear boundaries in the time you spend on work and family would be an effective way to manage your commitments.

Although it might be tempting to work from your bed or couch, it is better to dedicate a space to be your personal office. Furnish your workspace with the equipment you need to do your job productively and get rid of any potential distractions in your workspace.

Working all day is often counter-productive, so allocate breaks to your schedule to rest your mind! Even small activities such as refilling your bottle, going to the toilet or simply taking a stroll before getting back on the desk can help your mind rest and work better.

If you feel jaded being cooped up in your room all day long, having human interactions through short conversations can brighten up your day. Improving your emotional well-being aids productivity in the work you do.

Even when working from home, our needs would still be different from one another. Read more on how to create inspiring workspaces, setting boundaries, juggling caregiving and work and many more to help you ease working from home in our resources!

I need tips on working from home

Build Support

Calm Within

1. Get the layout of your desk right\n2. Group office supplies together for easy access\n3. Moderate the number of sticky notes\n4. Limit yourself to 3 personal items\n5. Embrace the free space on your desk

Organising your desk for productivity

1. Squats (45 secs)\n2. Jog on the spot (45 secs)\n3. Water bottle shoulder raises (45 secs)\n4. Chair dips (45 secs)\n5. Wall sits (45 secs)

Quick lunchtime office workout

1. Collaborating \n2. Competing \n3. Avoiding \n4. Accommodating \n5. Compromising

Conflict resolution strategies for managers

1. Check in and say "hi" when you observe something is off\n2. Make sure you are ready to provide them with the support\n3. Choose somewhere quiet and private to have the conversation

1. Break the ice\n2. Ask open-ended questions\n3. Lend a listening ear\n4. Be empathetic\n5. Be mindful of your body language\n6. Don't be afraid of the silence \n7. Bring no expectations

1. Encourage action \n2. Stay in touch, add a reminder to your calender to reconnect with them \n3. Encourage them to seek professionals if they are persistently in low mood

HPB's #JustCheckingIn

For working daughters and sons caring for elderly, setting boundaries, employing technology and routines, asking for flexibility (and some forgiveness), and managing wellbeing are critical. 

1. Prepare the elderly you are caring for and set a routine\n2. Set boundaries\n3. Communicate with co-workers and managers\n4. Take care of your health

Balancing work and eldercare during lockdown

1. Seek help\n2. Conduct an audit\n3. Set limits\n4. Communicate clearly\n5. Delegate more

6. Take time to respond\n7. Practice saying no\n8. Develop a system\n9. Create a structure\n10. Prepare for pushback

10 ways to set healthy boundaries at work

Hold Another

1. Empower yourself with new skills\n2. Request flexible work arrangements\n3. Have a sense of pride

How to stay happy while chasing your career aspirations

Practical ways to manage your expectations at work

Achieving better balance between professional and personal priorities boils down to a combination of reflexivity and intentional role definition.

1. Pause and denormalise\n2. Pay attention to your emotions\n3. Repriortise\n4. Consider your alternatives\n5. Implement changes

Work-life balance is a cycle, not an achievement

1. Know one when you see one \n2. Limit your contact \n3. Don't get pulled in

Dealing with people who drain you

Stop trying to motivate your employees

1. Zero tolerance\n2. Leadership commitment\n3. Everyone plays a part\n4. Holistic management\n5. Early prevention \n6. Confidentiality\n7. Neutrality\n8. Non-retaliation\n9. Accountability

1. Co-develop a harassment prevention policy with employees\n2. Train employees to manage workplace harassment cases and provide support to affected persons\n3. Create a safe environment for reporting

1. Stay away from anyone who makes you uncomfortable and know your organisation's workplace harassment procedures \n2. If caught in the situation, tell the harasser to stop and seek help immediately

Tripartite advisory on managing workplace harassment

7 keys to creative collaboration

How you work is how you live

1. Reframe the setback\n2. Focus on what you missed\n3. Consider whether fear of failure helped to guarantee it\n4. Find the positive

4 proven ways to bounce back from failure

Check Sleep Hygiene

1. Crippling bureaucracy\n2. Micromanagement\n3. Profit first\n4. Blatant favouritism\n5. All work and no play\n6. Only criticisms, no compliments \n7. Harrassment

Signs of a toxic work environment

1. Allowing short periods of time off with pay\n2. Allowing long periods of time off without pay but guaranteeing job security\n3. Creating a new position with hours and tasks the employee can handle

Bosses need to manage the possible negative outcomes such as gossip and hostility towards the staff with a mental health condition.

Revealing your mental illness to your boss

How communication works and how to do it properly

The ECT provides employees and employers with a speedy and low-cost forum to resolve their salary-related disputes and wrongful dismissal disputes.

1. Parties must first register their claims at the Tripartite Alliance for Dispute Management (TADM) for mediation

2. Only disputes which remain unresolved after mediation at TADM may be referred to the ECT. Parties are required to file claims via the Community Justice and Tribunal System (CJTS)

An overview of the Employment Claims Tribunals (ECT)

If you have moments of feeling overwhelmed by your workload, start with some deep breathing and healthy self-talk.

1. Practice your acceptance skills with healthy self-talk\n2. Track your time to give yourself an accurate baseline\n3. Check your assumptions about other people’s expectations

4. Examine your assumptions about what success requires\n5. Start taking time off now instead of waiting for the “right” time

Tips for when you feel overwhelmed by workload

Retrenchment in Singapore: what you should know

Gain Perspective

Creating psychological safety in the workplace

1. Help your new foreign employees adapt to local workplaces and local culture\n2. Encourage your foreign employees to communicate more effectively with locals

3. Create opportunities for your employees to interact and forge bonds \n4. Monitor the demographic make-up and inclusivity of your workplace

How to create an inclusive and harmonious workplace

Know Your Motivation Style

1. Sadness and tearfulness\n2. Signs of agitation, anger, aggression, nervousness, or fear\n3. Change in behaviours in schoolat work\n4. Change in lifestyles and appearance\n5. Use of alcohol, cigarettes, medication to cope

1. Disclosures of suicidal thoughts\n2. Self-harm or non-accidental injuries\n3. Indications of doing harm to self or others\n4. Expression of hopelessness\n5. Distorted sense of reality, incoherent or illogical speech

1. Find a comfortable place and raise your concerns\n2. Listen actively\n3. Ask how you may be able to help\n4. Help to brainstorm possible solutions, including referrals to relevant services and help sources

Simple exercises for office workers

Work out while you're working:

Exercises at your desk:

High intensity exercises:

1.	Seated crunches
2.	Seated stepping
3.	Seated push-ups
4.	Twists, shrugs and stretches

1.	Wall push-ups
2.	Resistence bands
3.	Lift weights
4.	Stepping
5.	Stretches

1.	Clock 10,000 steps
2.	Stand more
3.	Multi-task