Living as an expat in Singapore is a privilege. It’s a place brimming with shiny, exciting, endless possibilities. Yet, beneath its glossy surface lies a significant challenge: stress. For many members of Singapore’s society, managing stress is a daily endeavour, and one that goes beyond the levels perpetuated by Little Farms running out of oat milk.

“Stress is the body’s natural response to demands or pressures, whether physical, mental, or emotional,” explains Dr. Neil Forrest, GP at Osler Health International in Singapore (osler-health.com).

“Stress triggers a cascade of physiological reactions, including the release of stress hormones like cortisol and adrenaline, preparing us for action in the face of perceived threats. This can sometimes lead to physical symptoms like faster breathing, sweating, or a sensation of ‘butterflies in the stomach’.” He continues, “Mentally, the strain can cause heightened focus and a narrowed field of vision, helping us to deal with immediate danger by putting us in survival mode. The problems arise when we are exposed to stress on a chronic basis.”

Why is Singapore so stressful?

According to a 2023 study by Cigna International, stress levels in Singapore have been rising steadily, with 92% of residents reporting feeling stressed on a daily basis. These figures are not surprising; the past five years have seen us live through a pandemic, grapple with a more digitalised world, a cost of living crisis, and now a climate crisis with consistent heat and humidity which is draining over time. As Dr. Forrest says, “Prolonged exposure to high temperatures can affect our mood and energy levels. The body has to work harder to cool itself, which can lead to feelings of fatigue and irritability.”

For expats however, stress is often even higher due to the additional layers of adjustment and cultural integration. “A number of theories have been suggested as to why Singapore is a stressful place,” says Dr. Forrest. “The urbanised environment and the pressure on many young people to perform well at school may all be contributing factors. Being far away from friends and family, an unfamiliar environment and the weight of keeping your job when it’s closely linked to your right to remain in Singapore can also cause expat-specific angst,” Dr. Forrest explains. The removal of the ability to work for many people who are here for their partner’s job has also been a source of stress for many of his patients.

Managing stress effectively

Despite the challenges, stress can sometimes be a force for good. “Short-term it can be incredibly useful. The psychological tension of working towards an exam or deadline can give us a necessary drive and focus,” Dr. Forrest says. “Exercise is also a form of temporary stress that leads to healthy adaptations in the body. From a medical point of view, fasting is another acute stress which can lead to positive physiological changes.”

However, recognising when levels have become too high is crucial. “This is generally when you no longer feel able to manage stress in a healthy way and it starts to have an impact on your quality of life or ability to perform – this is often referred to as burnout,” he warns. Long-term unmanaged symptoms can lead to serious health issues, including depression, anxiety, heart disease, diabetes, and even neurological conditions like Alzheimer’s disease. Dr. Forrest suggests a lifestyle medicine approach to getting by:

• Consistent sleep in terms of quality and quantity
• Regular exercise, ideally cardio and resistance training. New ANZA groups include pickleball and padel – perfect for unleashing worries on a court!
• Spending time with friends and family, forging meaningful social connections. Don’t miss ANZA’s Chill, Chat, Connect and Thriving in Singapore sessions which welcome new and established ANZA members to meet up
• Limiting alcohol intake
• Having a sense of purpose and helping others. Find out about charitable initiatives through ANZA Action where you get can involved with the local community through food deliveries, pre-loved clothing projects, sports programmes, and more
• Taking time to disconnect or practice meditation

Recognising stress in others is also important. “They may seem very unhappy, or they may develop a short fuse and seem irritable or angry. In a work colleague, you may notice a change in their performance or regular absence. Many people socially withdraw and go out less when they feel under strain,” says Dr. Forrest. Offering support can make a significant difference. “Ask how they are doing and give them space to talk. Encouraging someone to seek help can be challenging, but it is essential. Try to check in regularly on those around you.”

“Keeping your job when it’s linked to your right to remain in Singapore can also cause particular stress”

Ways to cope better

If you’re trying all of the above and your head’s just getting hotter, speak to someone and ask for assistance. “If you – or someone you know – is anxious or unsure about seeing a mental health expert like a psychologist, speak to your GP,” says Dr. Forrest.

A professional will be able to help you discover ways to cope better with stress, plus it often feels easier to open up to someone impartial who is not involved in your day-to-day life.

The key is to acknowledge the stressors surrounding you and proactively address them. With the right support and resources, expats can not only learn to manage their stress effectively, but thrive in their home away from home.