A clinical psychologist has pointed out that instances of emotional disturbance have risen since the economic downturn, and that half of them have to do with the financial crisis. Bearing the brunt, we can imagine, are the employers and employees of SMEs which are under-staffed and over-worked. A psychiatrist has also said that the economic depression has added to the work pressure of staff members. In the Hong Kong spirit of fighting hard to get the most out of everything, people often wind up carrying a workload that is beyond their physical and mental endurance. If this goes on for long, not only will their performance be affected, but their mental health may be disturbed without their knowing it.

Our emotional state dictates our feelings and sensory pleasures. It gives rise to our joy, anger, sorrow and happiness. Do you want to be its master, or will you let its whims play havoc with your work?

When feeling troubled by your work and faced with tension:

• When you are worried and upset about your work, take a deep breath and repeat to yourself, “Relax!” You will gradually calm down.
• Try your best to take a walk after lunch. It will slim down your waistline, flatten your tummy, and relax you!

Feel you can never finish your work?

• Divide your work into many small tasks and start with the task you most detest. This will lighten the pressure caused by procrastination.
• Set your priorities as to which jobs should be tackled first, their objectives, and the time needed. Handle the more complicated matters in the morning, when your head is clearer.
• Learn to manage your time. It has been said that the busier the person, the more time they have. Being focused is the best way to raise efficiency.
• For self-encouragement, tell yourself, “I am truly thankful I still have work today.” 

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How to manage your emotion

• Learn to laugh at yourself. The habit of laughing at yourself with good will raises your EQ and gets you out of embarrassments. For example, when your colleagues laugh at you, tell them you are happy that you are making them happy.
• When you are angry, try to write down what makes you angry, straighten out your feelings, and avoid going to extremes.
• It is very painful to keep dwelling upon unpleasant experiences. Why not watch a comedy, listen to some good music, or go to the countryside for a day out?
• Choose a hobby that you like, that is challenging and gives you satisfaction. Plunge into it to get into the flow. It will lift your worries.
  

Positive energy tips:

• The secret to happiness at work is never to bring work home.
• Stop complaining; adjust your mentality. Work hard and improve your circumstances through action.
• Always be thankful, let go, and learn to forgive. Happiness will come to you.
• Appropriate expression is the first step in emotional management.
• Count the moments in your life that gave you the greatest delight, satisfaction and peace.

The path to physical and mental health:

• A balanced diet, regular hours for work and rest, a proper amount of physical exercise.
• Frequent relaxing exercises such as deep breathing, muscle stretching and focusing on restful, happy images will help.
• Eat more foods rich in Vitamin B6 and Omega 3 fatty acid, like bananas, whole wheat, grains, vegetables and deep-sea fish, which help to generate Serotonin, a happy hormone that helps control anxiety and aggression.
• Look at green objects, and exercise your eyes by moving them gently in all directions.
• Share with and talk to friends and family members, so that you can view questions from different angles, and give vent to your feelings.

If emotional support service is needed, please click here..

Information sources:
Baptist Oi Kwan Social Service
Hong Kong Employment Development Service
Suicide Prevention Services
The Hong Kong Council of Social Service