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7 PitStop Principles for Your Mental Wellbeing

OSA introduces the 7 PitStop Principles to aid you in stress management and self care. By practising the principles below you will enhance your mental wellbeing and productivity.

The 7 PitStop Principles can be adopted as a part of your lifestyle to help with stress management and promote self-care. Scroll down to find out how you can maximise your productivity and enhance your mental wellbeing through these principles.
 

The 7 PitStop Principles are:

Personal Skills
Interactions
Time Out
Sleep
Thoughtful Eating
On the Move
Purpose

Embracing the 7 PitStop Principles: Taylor's Story

Join Taylor, a Year 2 Engineering student as she shares how the 7 PitStop Principles helped her cope in her first year.



In Student Wellness, we understand that the pressure of balancing school and personal life can get stressful and overwhelming at times, especially when you are trying to make the most out of your time in NUS.

With that in mind, OSA introduces tips on stress management and self-care based on our 7 PitStop Principles. By practicing the tips below daily, you will enhance your mental wellbeing and productivity all year round. 

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Personal Skills

During the semester, the growing amount of school work and other commitments can overwhelm and discourage you. When this happens, it is important to still set aside some time to focus on developing your personal skills through the act of practicing mindfulness, setting priorities, adopting a positive mindset, and even appreciating your own strengths. A simple 5-minutes mindful breathing exercise can lower your anxiety. Check out some useful tips below. 

Health Hub: Stay Positive
SG United: Brave The New
Evidence-based Mindfulness & Stress Reduction Resources 
16 Personality Traits Testing
Mindfulness Activity Examples 
The Wellness Society: My Best Possible Self (Self-reflection) 
Wysa Wellness Chatbot 
NUS Libraries: Coping with Mental Health 

5-minutes Mindful Breathing Exercise

Interaction
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Interaction

Research shows that isolation can cause adverse health consequences such as low moods and depression. It is important to stay connected with family and friends, be open to share your concerns, and support your friends in times of need. If meeting face to face is not possible, try online conversations, meals and games! Having emotional support from friends and family is great for your wellbeing. 
 
Virtual PitStop 
Scribbl: Online Multiplayer Drawing Game
Scattergories: Online Word Guessing Game
The New York Times: Social Interaction Is Critical for Mental and Physical Health
40 Ways to Stay Social  

Timeout

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Timeout 

As the school semester gets busier, do not forget to take time out for yourself! Take some time away from worrying and give yourself permission to be refreshed. You can do this by picking up a new hobby or through simple acts like chilling out to your favorite music playlist. For more timeout activities, try the following.  

Chill Out to a Music Playlist 
Mindful Coloring Sheets 
The Wellness Society: Self-care Activity Checklist 
Find a New Hobby 
Healthy Study Break Ideas to Increase Productivity 

Start Bullet Journaling!
Sleep

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Sleep

You know this already, get 7-8 hours of sleep every night so you can feel refreshed in the morning and have a productive day! Research has proven that sleep is a powerful stress reducer. Being well-rested also allows you to be a better problem-solver and to cope with stress better! Check out tips to beat insomnia if you have trouble falling asleep.  

Tips for Healthy Sleep (Beat insomnia) 
Sleeping Tips & Tricks 
Importance of Sleep 
Sleep Playlist on Spotify
Meditation for Sleep 

Thoughtfuleating

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Thoughtful Eating

When facing stress, it is easy to resort to unhealthy eating habits such as overeating or consuming unhealthy foods to cope. Be mindful of what you put into your body by selecting healthier food choices, drinking at least 2 litres of water daily, and minimizing intake of sugar, trans-fats, and processed foods.  

19 Healthy Eating Habits to Adopt in the New Year 
5 Easy and Healthy Meal Prep Recipes 
My Healthy Plate Campaign 
Healthier Dining F&B Outlets 

Easy DIY Infused Water Recipes to Try at Home!
Onthemove

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On the Move

Endorphins and serotonin are being released in your body whenever you are on the move! They help you relieve stress and pain which will improve your sense of wellbeing and increase your happiness. Try to exercise for at least 20-minutes, 3 times a week. See below for some workouts you can jam to with your friends and family. 

Classpass: Free Virtual Workout Classes 
ActiveSG Recommendations 
10,000 Steps Daily Challenge 
The Wellness Society: Outdoor Activities Checklist 

Pamela Reif's 20-minute Full Body Workout for Beginners
Purpose

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Purpose

Research has shown that giving and volunteering provide people a sense of purpose and satisfaction. Do not hesitate to support others in need. This is also a good time to reflect on your purpose in life and find meaning. Some people find applying faith and spirituality helpful in providing them with direction. 

Helping Others can Increase Happiness and Reduce Stress 
Meaning and Purpose and the Motivation to Be Well 
SG United 
NUS Giving
Giving.sg: Volunteering in Singapore 
Our Better World: Volunteering in Singapore 

Practise all 7 PitStop Principles daily to maximize your wellbeing and productivity!