Singapore is officially the “most fatigued” country in the world, according to an article posted by a bedding manufacturer, Sleepseeker, from the United Kingdom. We have a fatigue score of 7.2 out of 10, ranking well above other first world countries such as the United States of America (5.57/10) and China (4.59/10).
Being the nation with the most sleep-deprived population, it’s no surprise that our students are experiencing anxiety and stress at higher levels as well. In fact, the repeated disruption to school and routines due to the everchanging pandemic restrictions and measures have also caused higher levels of anxiety in students in Singapore, with an increase in student absences and feelings of disengagement.
While stress is an unavoidable part of life for every Singaporean, there are ways students can learn how to reduce stress to prevent burnout or a mental breakdown.
1. Get Sufficient Rest
The first thing students should do to fight fatigue is to learn how to make time for sufficient rest. Sleep is a powerful stress reducer, and a regular sleep routine calms and restores the body. Conversely, lack of sleep can cause more stress and can lead to lasting physical and mental health problems.
Adults need at least seven to eight hours of rest. In order for our students to be able to make time to get enough sleep, going to sleep and waking up at the same time every day would be helpful. Having a fixed routine every night can help your brain associate it with bedtime and sleep.
Other useful tips include:
- Avoid naps after 3 pm
- Reduce caffeine intake
- Don’t take supper before bedtime
- Refrain from scrolling your phone before bedtime
2. Stay Active
Not only can regular exercise keep students in good health, but it is also an extremely helpful way to reduce stress levels. Exercise stimulates the production of endorphins, chemicals in the brain that acts as natural painkillers, which can reduce stress hormones and help the body learn how to relax.
To clock in more active hours, consider joining an interest group in school to keep yourself moving. Why not join the PSB Academy Sports and Adventure Club to get yourself exposed to like-minded individuals who enjoy sports as much as you do?
3. Practice Breathing Techniques
Breathing exercises are a great way to help you relax, especially deep breathing as it lowers stress in the body. This is because deep breathing sends a message to your brain to calm down and relax. This will then reduce indicators of stress which include an increased heart rate, fast breathing and high blood pressure
Furthermore, breathing techniques are fairly easy to do. All you have to do is:
- Sit or lie down in a comfortable position
- Put one hand on your belly and one on your chest
- Breathe out through pursed lips and feel the hand on your belly go in, then use it to push all the air out
- Repeat this three to 10 times at your own pace
Feel free to practice these whenever you are feeling overwhelmed or even in the mornings to start your day right.
4. Seek Help
There will be times when stress gets overwhelming for you to handle alone, even with the above-mentioned methods. When the time comes, don’t be afraid to reach out for help. At PSB Academy, you can count on our professional school counsellors to offer you the help you need.
Our counsellors can offer assistance by holding face to face talks with you and work through any issues that you are facing. Free counselling services are available for all PSB Academy students, both full-time and part-time.
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