There are days when your self-esteem is so low that you need to muster every ounce of willpower just to “show up”, even if it’s the last thing you feel like doing. Joy Hou, principal psychologist at EmpathyWorks Psychological Wellness, recommends developing some coping skills to help squash insecurities and enhance your “grit factor”.
Consciously relax: During a hectic day, take short five-minute breaks and focus on your breathing. Sit up straight, with a hand on your abdomen. Inhale slowly through your nose, as you feel your hand rising when the air moves into your abdomen, then exhale through your mouth.
Establish a support group: Socialising after work can help lighten your mental load. Joy says, “Building a support group outside of the office is important, especially when you may not want to vent your frustrations or discuss work-related issues with your colleagues. Meet up with a few trusted friends after work for a nice dinner, when you can feel emotionally safe to unload and share your innermost thoughts and feelings.”
Practise gratitude: Not only does gratitude improve our psychological health, enhance self-esteem and increase our mental strength, but according to a Yale study, it also helps us to enjoy better well-being and recover more quickly from highly stressful situations. Don’t know where to begin? Keep a gratitude journal and pen down three things you’re grateful for every night before you go to bed.
Find perspective: If you find yourself dreading going to work, surround yourself with positive visual cues by putting pictures of your boyfriend, friends or your favourite holiday to remind yourself of why you work. When you feel yourself getting overwhelmed and stressed out, take five minutes and enjoy the display. You can also put up cards or letters of appreciation given to you to remind yourself of good things that have happened.
Text: Chia Sihan