Mental Health and Wellbeing at Work

Duration: 2 Days
Time: 9:00am to 5:00pm

Introduction

Good mental health can ensure a happy and healthy mind and body. Being well and happy at work involves specific skills that can be learned. This is especially useful in times of change and uncertainty. This program will provide these practical knowledge and skillsets in a simple, fun and easy-to-understand manner. There will be many experiential practical sessions to enable participants to experience the skills and techniques taught.

Learning outcomes / Benefits

At the end of the program, participants are expected to

• Have a useful and practical understanding of mental health
• Gain the skills to work with physical stress in a healthy way
• Gain the skills to turn down stress to rest and recover
• Gain the skills to work with emotional stress
• Gain the skills to better manage pressure
• Gain the knowledge on how to better maintain their physical health
• Gain an appreciation of the role of Psychological Safety
• Gain the skills to establish and maintain good social support
• Gain the awareness of common unhealthy thinking habits and how to change them
• Gain the skills to assess work-life balance

Key Content

Module 1 – Understanding Mental Health

• Defining what is good mental health
• Using Health’s Ministry’s DASS-21 and Burnout screening
• How to identify early signs of Burnout and what to do about them
• Having a useful expectation of mental health, healthy stress and happiness at work

Key Skills: Describe what is good mental health; conduct screening for mental health with DASS-21 and Burnout inventory

Module 2 – Working With Physical Stress

• Principles for working with Physical stress
• How to prioritize work with the Eisenhower Principle (Important, Urgent)
• How to work smarter not harder (SCAMPER )
• How to multitask correctly (context switching, sequential multitasking, time blocking)

Key Skills: Explain the principles for working with physical stress; demonstrate how to prioritize work; demonstrate how to use SCAMPER to work smarter; describe the way to do sequential multitasking

Module 3 – Turning Down Stress To Recover

• Adopting the stress and recovery cycle
• Relaxation techniques – Mindfulness, Breathing techniques, Art Therapy
• Strategies and best practices

Key Skills: Explain the stress and recovery cycle; demonstrate various techniques to rest and recovery

Module 4 – Working With Emotional Stress

• How emotions work
• Appreciating common difficult emotions that affect our mental health
• How to shift emotions with the Feeling Wheel and Circumplex Model
• Having Meaning and Purpose helps
• Having Realistic Expectations helps
• Having Gratitude helps

Key Skills: Describe how emotions work; identify the common difficult emotions that affect mental health; demonstrate the skills to shift emotions, demonstrate the ability to find meaning and purpose; demonstrate the ability to choose more realistic expectations; demonstrate the ability to practice gratitude

Module 5 – Dealing With Unwanted Pressure

• How to manage pressure
• Reframing your thinking to manage pressure
• Sharing of strategies and best practices

Key skills: Explain wht is pressure and how it is generated; demonstrate the ability to use reframing techniques to manage pressure

Module 6 – Maintaining Physical Health

• Appreciating the need for good physical health in maintaining good mental health
• How to get consistent good quality sleep
• How to eat healthily according to MOH
• How to regularly exercise according to MOH

Key Skills: Describe the link between physical and mental health; explain what is good sleep and how to get it more consistently; explain good eating and exercise habits

Module 7 – Psychological Safety

• The importance of psychological safety to Mental Health
• Discussing examples: Zero tolerance policy; Ammendment to Penal Code 2025
• Say “No”: The need for clear boundaries
• Appreciate that it is good to care for yourself

Key Skills: Describe the importance of psychological safety to mental health; explain how to set personal boundaries and saying “no” when necessary; explain why it is good to prioritize yourself first

Module 8 – Establishing Good Social Support

• Appreciating the role of good social support for good mental health
• Four types of Social Support
• Strategies and tips to build working relationships and good social support
• How to provide social support at work
• Where to get social support (EAP, Internal counselling, Government & NGO helplines)

Key Skills: Explain the role of good social support for mental health; explain the four types of social support; describe the various resources available for social support

Module 9 – Healthy Thinking Habits

• 5 very common unhealthy thinking habits and what to do about them
• Healthy focus: Circle of Control, Influence and Concern
• Proactive vs Victim mindset

Key Skills: Describe the five common unhealthy thinking habits and what to do about them; describe how to have healthier focus with the circles of control, influence and concern; compare the proactive vs victim mindset

Module 10 – A Balanced Working Life

• Accepting the realities and importance of work-life balance
• How to assess work-life balance with the Wheel of Life
• Sharing of ideas and strategies for a healthier work-life balance

Key Skills: Describe the realities and importance of work-life balance; demonstrate the ability to assess work-life balance with the Wheel of Life

Target Audience

Non-Executives, Executives, Senior Executives, Team Leaders, Supervisors and Managers.

Methodology

This program uses Adult Learning approaches. This includes minimal lectures, case studies, group discussions, presentations, self-evaluations and self-reflections.