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Guide for Improved Well-Being

This guide shares simple actions that many migrant workers find helpful. You do not need to do everything. Even one small step can help.

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Note: This page offers general well-being support and is not a substitute for professional medical or mental health care. If you are concerned about your health or safety, please seek professional help.

Eating Habits

Eating regularly and drinking enough water supports energy, mood, and focus.

 

Eating well on a low budget

You do not need expensive food to eat well.

 

What helps:

  • Try not to skip meals, even on busy days

  • Choose filling foods like rice, noodles, eggs, lentils, vegetables, and tofu

  • Eat some vegetables when you can, even small portions

  • Avoid relying only on sugary drinks or snacks when tired

 

Simple tip:

Eating enough helps reduce headaches, tiredness, and low mood.

 

 

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Healthy choices from hawker centres

When eating outside, small choices matter.

 

What helps:

  • Choose dishes with vegetables when possible

  • Pick grilled, steamed, or soup-based foods more often than fried foods

  • Ask for less oil or sauce if you feel comfortable

  • Balance meat with rice or vegetables

 

No food is bad, but it is about balance.

 

 

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Hydration during long workdays

Not drinking enough water can cause tiredness, dizziness, and irritability.

 

What helps:

  • Drink water before work, during breaks, and after work

  • Keep a water bottle with you if possible

  • Drink more water when working in heat

  • Reduce very sugary drinks if possible

 

Simple reminder

If you feel tired or have a headache, try drinking water first.

Exercise & Movement

Movement helps release stress from the body and improve sleep.

 

Stretching after work

Stretching can reduce pain and stiffness.

 

Try this (3 minutes):

  • Roll your shoulders slowly 5 times

  • Stretch your neck gently left and right

  • Bend forward slightly and relax your back

  • Stretch your legs one at a time

 

Stretch slowly. Stop if something hurts.

 

 

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Simple body-weight exercises

No equipment needed.

 

You can try:

  • Squats

  • Wall push-ups

  • Standing leg raises

  • Light core exercises

 

Start with a few repetitions. Even 5 minutes helps.

 

 

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Walking routines

Walking is one of the easiest forms of exercise.

 

What helps:

  • Walk for 10 to 20 minutes on rest days

  • Walk with a friend if possible

  • Use walking time to relax your mind

 

Walking regularly can improve mood and sleep.

 

 

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Group games

Playing games helps both physical and mental health.

 

Examples

• Football

• Badminton

• Casual group games

 

This can reduce feelings of stress and loneliness while building friendships at the same time.

Meditation & Breathing

These exercises help calm the body and mind. They are optional.

 

One-minute breathing exercise

Try this anywhere.

 

Steps:

 

  1. Breathe in slowly through your nose for 4 seconds

  2. Breathe out slowly through your mouth for 6 seconds

  3. Repeat for one minute

 

This helps your body feel calmer.

 

 

 

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Grounding using the five senses

 

This helps when feeling anxious or overwhelmed.

 

Try this:

  • Name 5 things you can see

  • Name 4 things you can feel

  • Name 3 things you can hear

  • Name 2 things you can smell

  • Name 1 thing you can taste

 

This brings your attention back to the present moment.

 

 

 

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Meditative Sounds

 

Some people find it helpful to listen to:

  • Calm breathing audio

  • Soft music

  • Guided relaxation

 

Use headphones if possible. Stop anytime.

Sleeping Well

Sleep is important for emotional and physical health.

 

Sleeping in noisy dorms

Noise can make sleep difficult.

 

What helps

  • Use earplugs or calming background sounds

  • Try sleeping at similar times each night

  • Create a short routine before bed

 

Even small routines help signal your body to rest.

 

 

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Night shifts

Night work can disturb sleep.

 

What helps:

  • Sleep in a dark room if possible

  • Use an eye mask or a  dark cloth

  • Keep a consistent sleep schedule on workdays

 

Protecting sleep helps reduce stress and exhaustion.

 

 

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Phone use before sleep

Phones can keep the brain active.

 

What helps:

  • Put your phone away 15 to 30 minutes before sleeping

  • Avoid stressful messages or videos before bed

  • Use calming audio instead

 

Better sleep supports a better mood.

 

Simple wind-down routines

Try one or two of these.

 

Examples

  • Stretch gently

  • Take slow breaths

  • Wash your face

  • Listen to calm music

 

Doing the same routine each night helps your body relax.

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Social Connection

Mental well-being is not only about the mind; connection matters.

 

Importance of talking to someone

Talking helps release stress and emotions.

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What helps:

  • Share how you feel with someone you trust

  • Talk even if you do not have solutions

  • Remember that asking for support is not a weakness

 

 

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Group activities

Being part of a group reduces isolation.

 

Examples

• Community events

• Sports games

 

You do not need to talk much to belong.

 

 

 

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Staying connected to family back home

Family connections can bring comfort.

 

What helps:

  • Regular messages or calls when possible

  • Sharing small daily moments

  • Letting family know how you are feeling

 

It is normal to miss home.

 

 

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Reducing isolation on rest days

Rest days can feel lonely.

 

What helps

  • Spend time with others, even quietly

  • Go to public spaces

  • Join activities or events

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