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Paving the way to mental wellness

As part of Changi General Hospital (CGH)’s 88th Anniversary, CGH’s Department of TRaCS presents 88 curated tips for self-care and health for the community. Here are some of them.

The journey towards better mental health and self-care may not always be a straight path. Fortunately, working on your mental health does not have to be a huge undertaking. Making a simple lifestyle adjustment a day can contribute to good physical health, which in turn has an impact on mental health. Follow the roadmap for some tips.

Stretch within your work day

Standing or sitting for long periods of time can take a toll on your muscles. Try simple stretches that can be done at your desk, such as pulling your arms overhead, torso rotations and flexing your hips and knees for at least 60 seconds on each side.

Rethink your drink

Sweetened drinks are high in calories and contain few other nutrients. Instead, try infusing water with fruits or vegetables.

Be curious

Curiosity is associated with being able to lower levels of anxiety, feeling more satisfaction with life, and greater psychological well-being. Be open to new opportunities today!

Avoid eating 3 hours before bedtime

Allowing sufficient time for your body to digest food will ensure that your sleep is not disrupted and that you do not go to bed feeling hungry.

Take vocal “naps”

Have a 5-minute break if you have been speaking for a long time. Your voice will stay healthier with enough rest, recovery and re-hydration.

“Eat a rainbow” today

Try to incorporate multi-coloured vegetables into your meals. Each colour of vegetable provides different health benefits so it is important to have a balance of all colours.

Do light stretches before bedtime

Restorative stretches can help to relieve tension and stress at the end of the day, which promotes a good night’s rest. Having poor or insufficient sleep has been linked to increased negative emotional responses to stressors and decreased positive emotions.

It is okay to put yourself first

Practising self-compassion helps to prevent burnout. A helpful phrase to remember when you feel your energy flagging could be: “I need a break to recharge as my well-being is important”.

Make time to move

Prolonged lack of movement throughout the day is a lifestyle risk factor for chronic diseases. Make an effort to stand more to strengthen leg muscles and improve balance.

Enjoy a healthy treat

Opt for healthier snacks like fresh fruits, low-fat yoghurt or unsalted nuts instead of reaching for a pack of high-sodium chips.

Offer empathetic words of support

Help others feel heard and less alone by choosing words that validate what they are experiencing. Some empathetic phrases are “That must have been difficult.” or “I can see how this must be important for you.”

Spend 5-7 minutes under sunlight daily

Exposure to sunlight can help you sleep better at night because it helps reset your body’s inner “sleep clock”. Light is an important cue for your body’s sleep cycle as the light you are exposed to in the day can help your body best determine when to sleep and wake up.



Paving the way to mental wellness