How to Maintain Physical and Mental Well-Being for Overseas Filipino Workers

Overseas Filipino Workers (OFWs) are a valuable resource to the Philippine economy. Not only do they contribute to the country’s gross domestic product (GDP), but they also send remittances back home. For them to achieve their full potential, they must maintain their physical and mental well-being while abroad.

Working in Malaysia can be very stressful, especially for OFWs who have never been to a foreign country. This is because they are not only dealing with the stress of work but also having to adjust to a new culture and environment. These factors can lead to mental health issues such as depression and anxiety. With this in mind, OFWs need to be aware of the potential risks so they can be better prepared to deal with them.

Contents

Health comes before everything else.
Stress can come from many sources, so it’s good to be mindful of that and reduce it where possible.
Adjusting to the demands of work and life in Malaysia
10 Simple Ways OFWs in Malaysia can maintain health and wellness throughout the year
Achieving work-life balance while living in Malaysia
Taking care of yourself is crucial, especially if you are living abroad away from family and friends to work hard for them, so take some time to make sure you’re doing well and getting the support you need.
Final Thoughts

Health comes before everything else.

You may have heard that “health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” This means that your body needs to be healthy in order for you to work and be happy. If you are sick, you can’t work because your body would be too weak to do so. If you are sick, it will also be hard to take care of your family because your mind will be clouded with thoughts about how tired or weak you feel. In short: if someone is not healthy enough to work at their job or provide for their family—they are unhappy!

Keep reading for more tips on how to be healthy and happy while working in Malaysia.

Stress can come from many sources, so it’s good to be mindful of that and reduce it where possible.

Stress is a normal part of life, but it can have serious consequences for your physical and mental health if you don’t manage it well. In addition to work stressors, many OFWs experience financial difficulties that may add to their work-related stress levels. For example, an OFW might be in debt due to medical expenses or school fees incurred by family members back home.

Due to the nature of their job, some OFWs are also exposed to violence or other traumatic events while working abroad. These experiences may cause post-traumatic stress disorder (PTSD). PTSD symptoms include nightmares and flashbacks about the traumatic event; avoiding situations that remind you of the trauma; feeling emotionally numb; being irritable or angry; not being able to remember parts of what happened during the event or afterwards; feeling on guard all the time and hypervigilant (always scanning for threats).

Adjusting to the demands of work and life in Malaysia

As you adjust to the demands of work and life in Malaysia, it is important to keep your physical and mental well-being intact. Stress can come from many sources—financial problems, family issues, or a lack of sleep—so it’s good to be mindful of that and reduce stress where you can. For example, if you have time for exercise during your lunch break at work (or outside of work), do so. If not, ask your employer if they will allow you to take a longer lunch break so that you don’t feel rushed when going back on duty after eating lunch or dinner.

Similarly with sleep deprivation: if possible, try getting more than 6 hours of sleep each night, even if it’s difficult initially because many things are awaiting your attention at home upon returning each day such as household chores or caring for children/pets etc., over time this should become easier as one adjusts their schedule accordingly so as not fall behind in their responsibilities both paid employment-related tasks plus that related family matters too!

10 Simple Ways OFWs in Malaysia can maintain health and wellness throughout the year

1. Get enough sleep.

It’s important to get enough sleep in order to stay healthy and avoid burnout. Make sure to get at least 7-8 hours of sleep per night.

Getting enough sleep is crucial for maintaining overall health and well-being. When we sleep, our bodies have a chance to rest and repair, and a lack of sleep can lead to a variety of physical and mental health problems.

One of the most important things that OFWs can do to ensure they are getting enough sleep is to establish a consistent sleep routine. This means going to bed and waking up at the same time every day, even on weekends. Having a consistent sleep routine helps regulate the body’s natural sleep-wake cycle, making it easier to fall asleep and stay asleep.

In addition to establishing a consistent sleep routine, there are other things that you can do to improve your sleep quality:

Avoid screens for an hour before bed: The blue light emitted by screens can interfere with the production of the sleep hormone melatonin, making it harder to fall asleep.
Avoid caffeine and alcohol before bed: Both caffeine and alcohol can disrupt sleep, so it’s best to avoid them in the hours leading up to bedtime.
Create a relaxing sleep environment: A dark, cool, and quiet bedroom can help promote better sleep.
Exercise regularly: Regular physical activity can improve sleep quality and help you fall asleep more easily.

By following these tips, OFWs can help ensure that they are getting enough sleep and maintaining their health and well-being.

2. Eat a healthy diet.

Eating a balanced diet that includes a variety of fruits, vegetables, and whole grains can help OFWs maintain their health and energy levels.

Eating a healthy diet is an important part of maintaining overall health and well-being. A healthy diet should include a variety of nutrient-dense foods, including fruits, vegetables, whole grains, and lean proteins. These foods provide the body with the nutrients it needs to function properly, including essential vitamins, minerals, and fiber.

Eating a healthy diet can help OFWs maintain their energy levels, support their immune systems, and reduce their risk of chronic diseases such as heart disease, diabetes, and some types of cancer. It can also help OFWs maintain a healthy weight, which is important for overall health and well-being.

There are several things you can do to ensure that you are eating a healthy diet while living in Malaysia:

Plan ahead: Plan meals and snacks in advance to ensure that you have healthy options available.
Shop smart: Make a list of healthy foods to buy before grocery shopping, and stick to it.
Eat at home: Cooking meals at home gives you more control over the ingredients and portion sizes.
Eat a variety of foods: Make sure to include a variety of different foods in your diet to ensure that you get all the nutrients your body needs.

3. Exercise regularly.

Engaging in physical activity such as walking, running, or lifting weights can help OFWs maintain their physical health and reduce stress.

Exercise is an important part of maintaining overall health and well-being. Regular physical activity can help improve cardiovascular health, strengthen bones and muscles, and reduce the risk of chronic diseases such as heart disease and diabetes. Exercise can also help reduce stress and improve mental health by releasing endorphins, chemicals in the brain that act as natural mood elevators.

There are many different types of physical activity that OFWs can engage in, including walking, running, swimming, cycling, and lifting weights. It’s important to find an activity that you enjoy, and that fits your fitness level and goals. It’s also important to listen to your body and not push yourself too hard.

Here are several things you can do to make it easier to incorporate exercise into their routine:

Set goals: Determine what you want to achieve through exercise, such as improved fitness or stress reduction, and set specific, achievable goals.
Find a workout buddy: Having someone to exercise with can provide motivation and support.
Plan ahead: Schedule your workouts in advance and make them a priority.
Mix it up: Try different types of physical activity to keep things interesting and prevent boredom.

4. Take breaks.

It’s essential to take breaks from work to rest and relax. Take breaks to step outside for some fresh air, or engage in a leisure activity such as reading or watching a movie.

Taking breaks from work is important for maintaining overall health and well-being. Working for long periods without a break can lead to burnout, characterized by physical and emotional exhaustion, a lack of motivation, and a decline in performance. Regular breaks can help prevent burnout and keep you energized and focused.

There are many different types of breaks that OFWs can take, including:

Short breaks: Take a few minutes to step outside for some fresh air or stretch your muscles.
Lunch breaks: Use your lunch break to get away from your work area and engage in a leisure activity such as reading a book or going for a walk.
Vacation: Take a longer break from work to rest, relax, and engage in activities you enjoy.

It’s important to find a balance between work and rest and to take breaks that are long enough to allow you to relax and recharge fully. By taking regular breaks, OFWs can help prevent burnout and maintain their health and well-being while living in Malaysia.

5. Stay hydrated.

Ensure to drink enough water throughout the day to stay hydrated and energized.

Staying hydrated is an important part of maintaining overall health and well-being. Water is essential for many bodily functions, including regulating body temperature, removing waste, and transporting nutrients. When we are dehydrated, our bodies don’t function as well, and we may experience symptoms such as fatigue, dizziness, and dry mouth.

Drinking enough water throughout the day is essential for maintaining hydration and energy levels. The amount of water that an individual needs can vary based on factors such as age, gender, weight, and level of physical activity. However, a general guideline is to aim for at least 8 cups (64 ounces) of water per day.

There are several things that you can do to ensure that you are staying hydrated:

Keep a water bottle with you: Carry a water bottle with you and take sips throughout the day.

Drink water with meals: Include water as part of your meals and snacks.

Eat water-rich foods: Incorporate foods with a high water content, such as fruits and vegetables, into your diet.

Monitor your thirst: Pay attention to your thirst levels and drink water when you feel thirsty.

By following these tips, OFWs can help ensure they stay hydrated and maintain their health and well-being while living in Malaysia.

6. Stay connected with loved ones.

Maintaining relationships with loved ones can provide support and reduce feelings of loneliness and isolation.

Maintaining relationships with loved ones is an important part of maintaining overall health and well-being. Strong social connections provide us with a sense of belonging and support, and can help reduce feelings of loneliness and isolation. Loneliness and social isolation have been linked to a variety of negative outcomes, including an increased risk of depression, heart disease, and early mortality.

Here are some ways to stay connected with loved ones while living in Malaysia:

Use technology: Use video calls, texting, and social media to stay in touch with loved ones.
Set aside time to talk: Schedule regular times to talk with loved ones, such as weekly phone calls or video chats.
Share experiences: Share your experiences with loved ones by sending photos and updates on your life in Malaysia.
Stay connected with your community: Participate in events and activities with other OFWs or join groups or organizations that align with your interests.

By staying connected with loved ones and participating in social activities, OFWs can help reduce feelings of loneliness and isolation and maintain their overall health and well-being while living in Malaysia.

7. Seek support.

If OFWs feel overwhelmed or distressed, it’s important to seek support from friends, family, or mental health professionals.

Seeking support when feeling overwhelmed or distressed is an important step in maintaining overall health and well-being. It’s common to experience periods of stress, anxiety, or depression at some point in life, and seeking support can help individuals manage these feelings and cope with challenges.

There are many different sources of support that OFWs can turn to when they are feeling overwhelmed or distressed, including:

Friends and family: Talk to loved ones about how you are feeling and ask for their support.

Support groups: Join a support group for individuals facing similar challenges.

Mental health professionals: Consider seeking help from a mental health professional, such as a therapist or counselor, if you are experiencing persistent feelings of distress or if your symptoms are affecting your daily life.

Employee assistance programs: Many employers offer employee assistance programs that provide support and resources for employees facing personal or work-related challenges.

By seeking support when needed, OFWs can help manage their mental health and maintain overall well-being while living in Malaysia.

8. Practice stress management techniques.

Techniques such as meditation, deep breathing, or journaling can help OFWs manage stress and maintain emotional well-being.

There are many different sources of support that OFWs can turn to when they are feeling overwhelmed or distressed, including:

Friends and family: Talk to loved ones about how you are feeling and ask for their support.

Support groups: Join a support group for individuals facing similar challenges.

Employee assistance programs: Many employers offer employee assistance programs that provide support and resources for employees facing personal or work-related challenges.

By seeking support when needed, OFWs can help manage their mental health and maintain overall well-being while living in Malaysia.

9. Get vaccinated.

Make sure to get vaccinated against preventable diseases to maintain health and protect against illness.

Getting vaccinated is an important step in maintaining overall health and protecting against illness. Vaccines help the body build immunity to specific diseases by exposing it to a small, harmless piece of the disease-causing agent, such as a virus or bacteria. This exposure prompts the body to produce antibodies, which are proteins that help fight off the disease. If an individual is subsequently exposed to the disease, their immune system is better equipped to fight it off.

Many different vaccines are available that protect against various preventable diseases, including the flu, measles, mumps, and rubella. It’s important for OFWs to ensure that they are up to date on their vaccines and consult with a healthcare provider about which vaccines are recommended for them.

There are several benefits to getting vaccinated, including:

Protecting personal health: Vaccines can help prevent individuals from getting sick and reduce the severity of illness if they do get sick.
Protecting others: Vaccines not only protect the individual who is vaccinated, but also help protect the wider community by reducing the spread of disease.
Saving money: Vaccines can help reduce healthcare costs by preventing costly and potentially serious illnesses.

By getting vaccinated, OFWs can help protect their own health and the health of those around them while living in Malaysia.

10. Seek medical care when needed.

Don’t hesitate to seek medical care if OFWs feel unwell or have an injury. It’s important to address health issues as soon as possible to maintain overall well-being.

By addressing health issues as soon as possible, individuals can get the treatment they need and prevent the condition from worsening.

There are many different types of medical care that OFWs may need to seek, including:

Primary care: Primary care providers, such as general practitioners or family doctors, provide ongoing medical care for common health issues.
Specialized care: Specialized care may be needed for more specific or complex health issues, such as chronic conditions or injuries.
Emergency care: Emergency care should be sought for life-threatening or urgent medical issues.

It’s important for OFWs to have access to reliable medical care while living in Malaysia. This may involve finding a primary care provider, purchasing health insurance, or knowing where to go in case of an emergency. By seeking medical care when needed, OFWs can help ensure that they are maintaining their health and well-being while living in Malaysia.

Achieving work-life balance while living in Malaysia

Achieving work-life balance can be a challenge for Overseas Filipino Workers (OFWs) living in Malaysia, especially if they work long hours or have demanding job responsibilities. However, there are steps that OFWs can take to try to achieve a better balance between their work and personal lives:

Set boundaries: It’s important to establish clear boundaries between work and personal time, and to communicate these boundaries to your employer and colleagues.

Take breaks: Make sure to take breaks from work to rest and relax. Take breaks to step outside for some fresh air, or engage in a leisure activity such as reading or watching a movie.

Make time for activities you enjoy: Make sure to set aside time for activities and hobbies that you enjoy, as these can help reduce stress and provide a sense of balance.

Stay connected with loved ones: Maintaining relationships with loved ones can provide support and reduce feelings of loneliness and isolation.

Seek support: If you are feeling overwhelmed or distressed, it’s important to seek support from friends, family, or mental health professionals.

Practice stress management techniques: Techniques such as meditation, deep breathing, or journaling can help you manage stress and maintain emotional well-being.

Set realistic goals: Don’t try to do too much at once. Set realistic goals for yourself and try to prioritize tasks to avoid feeling overwhelmed.

By taking these steps, OFWs can work towards achieving a better balance between their work and personal lives while living in Malaysia.

Taking care of yourself is crucial, especially if you are living abroad away from family and friends to work hard for them, so take some time to make sure you’re doing well and getting the support you need.

Taking care of yourself is crucial, especially if you are living abroad away from family and friends to work hard for them, so take some time to ensure you’re doing well and getting the support you need.
Don’t forget to take time for yourself. Don’t neglect your health and well-being, whether it’s a day off or a vacation. It’s important to take care of your mental health, physical health, and spiritual health (if you have one), too!

Final Thoughts

Overseas Filipino Workers (OFWs) are a valuable resource to the Philippine economy. Not only do they contribute to the country’s gross domestic product (GDP), but they also send remittances back home. In order for them to achieve their full potential, it is important that they maintain their physical and mental well-being while abroad.