Every 10 October, the world pauses to mark World Mental Health Day, a global reminder that mental wellbeing is just as vital as physical health. For many, it is easy to acknowledge the importance of exercise, nutrition, and rest – but when it comes to the mind, the conversation can still feel uncomfortable or overlooked. Yet in today’s fast-paced world, where stress, uncertainty, and constant demands press on all sides, prioritising mental health has never been more essential. 

Breaking The Silence 

In Singapore, discussions around mental health have grown more open in recent years, but stigma persists. Many still hesitate to admit when they are struggling, fearing judgement or being perceived as “weak.” But the truth is, mental health challenges are common and human. According to the Institute of Mental Health, one in seven Singaporeans has experienced a mental health condition in their lifetime. From anxiety and depression to burnout and sleep disorders, these struggles can affect anyone –NSFs, NSmen, working professionals, parents, or retirees. 

By normalising conversations around mental health, we break down barriers that prevent people from seeking help. Just as one would visit a doctor for an injury, reaching out to a counsellor, psychologist, or trusted confidant for mental distress should be seen as an act of strength, not weakness.  

The Everyday Impact 

Good mental health is not only about avoiding illness; it’s about thriving in daily life. It affects how we handle stress, relate to others, and make decisions. For NSmen juggling reservist commitments, family responsibilities, and career demands, poor mental health can erode resilience and strain relationships. 

Signs that your mental wellbeing may need attention include persistent fatigue, loss of interest in activities, irritability, difficulty sleeping, or feeling constantly overwhelmed. Ignoring these signs doesn’t make them disappear; in fact, they often intensify. Early recognition and self-care are key. 

Steps Towards Better Mental Wellbeing 

Taking care of your mental health doesn’t always mean dramatic lifestyle changes. Small, consistent habits can go a long way: 

• Stay active: Physical activity releases endorphins that naturally boost mood.
• Rest well: Quality sleep is a cornerstone of mental resilience.
• Connect with others: Meaningful conversations and supportive relationships are powerful protectors against stress.
• Set boundaries: Learn to say no when commitments overwhelm you.
• Seek help early: If struggles persist, professional support can provide clarity and coping tools.

Here are 5 easy tips to remember especially for NSmen: 

5 Quick Mental Wellness Habits for NSmen 

1. Take 10 for yourself

Even short breaks during the day – a walk, a stretch, or a few deep breaths – can help reset your mind. For a deeper recharge, unwind with a soothing massage at one of the spas with special promotions for SAFRA members, like The Jungle Spa or The Upsara Spa, where expert hands melt away tension and leave you feeling renewed.

2. Move your body

Exercise isn’t just for fitness; it’s one of the most effective stress relievers. A quick run, gym session, or even cycling counts towards helping to alleviate stress levels. Hit your stride with the SAFRA Running Clubs or power through your workout at EnergyOne Gym – both offer the perfect outlets to sweat out the stress and boost your mood.

3. Sleep like it matters

Aim for 7 to 8 hours of rest. Good sleep can help strengthen both mental and physical resilience. 

4. Talk it out

Don’t bottle things up. Chat with a buddy, spouse, or colleague when you feel stressed – connection often lightens the load. 

5. Practise gratitude

Write down three things you’re thankful for daily. This small habit trains your mind to focus on the positive aspect of your life. 

For NSmen, SAFRA clubs offer more than just recreational facilities. They are safe spaces where connections are built, whether through sports, interest groups, or wellness programmes. Joining a community of peers who understand the unique challenges of National Service life can itself be a source of support. 

A Shared Responsibility 

World Mental Health Day reminds us that mental wellness is a collective effort. Employers can play their part by creating more supportive workplaces, friends can offer listening ears, and families can encourage open communication. On a national level, initiatives like SAFRA’s recreational events and programmes reflect Singapore’s growing commitment to holistic health for NSmen and their families. 

Looking Ahead 

As the saying goes, “There is no health without mental health.” By treating our minds with the same care we give our bodies, we empower ourselves to live fuller, more balanced lives. This World Mental Health Day, take a moment to check in, with yourself and with those around you. Sometimes, the simple act of asking, “How are you, really?” can spark the beginning of healing. 

After all, resilience isn’t just built in the gym or on the parade square. It’s nurtured in the mind – one thoughtful step at a time. 

Visit www.safra.sg for more information on recreational programmes and events available at SAFRA to help you improve your mental wellbeing.  

The post Take Care Of Your Mental Health This World Mental Health Day appeared first on eNSMAN.

Emergencies never announce their arrival. A slip on a wet floor, a sudden cardiac arrest, or even a child choking during mealtime – these are moments where every second counts. Often, the difference between tragedy and survival lies in the hands of the people nearby. That is why World First Aid Day, observed annually on 13 September, is a vital reminder for all of us: having basic first aid knowledge is not just useful, it’s lifesaving. 

Why First Aid Matters 

First aid is more than just bandaging cuts or applying ointment. At its heart, it’s about providing immediate, practical assistance until professional medical help arrives. According to international studies, effective first aid performed within the first few minutes of an emergency can drastically improve recovery outcomes and even save lives. 

Consider this: sudden cardiac arrest is one of the leading causes of death globally. Without prompt CPR, survival rates drop by 10% for every minute that passes without intervention. Yet, if a bystander can step in with proper first aid knowledge, the chance of survival can double or triple. Beyond life-threatening emergencies, first aid also plays a huge role in managing everyday incidents – from sprains and burns to allergic reactions and fainting spells. 

Common Misconceptions 

Despite its importance, many still shy away from learning first aid. Some believe emergencies are rare, or that only medical professionals need these skills. Others worry about “getting it wrong.” The truth is: doing something is almost always better than doing nothing. First aid training equips you with both the knowledge and confidence to act calmly and effectively. It transforms fear into readiness – turning ordinary people into capable responders. 

Building A Safer Community 

In a society as fast-paced as Singapore’s, where families, workplaces, and recreational activities overlap, first aid skills are an invaluable asset. Parents can safeguard their children at home and outdoors, fitness enthusiasts can respond to sports-related injuries, and community members can step up during unexpected public emergencies. When more people in the community are trained, the safety net for everyone becomes stronger. 

Sign Up For The Standard First Aid Course 

Recognising the importance of empowering everyday individuals, SAFRA has partnered with the Singapore First Aid Training Centre to offer the Standard First Aid Course for SAFRA members at a special price. This nationally recognised programme equips participants with practical skills such as: 

• Cardiopulmonary Resuscitation (CPR) & AED use – essential for responding to sudden cardiac arrest.
• Choking management – critical for both adults and children.
• Fracture and sprain care – ensuring injuries are stabilised before medical help arrives.
• Wound and burn treatment – reducing pain, preventing infection, and promoting recovery.

What sets this course apart is its hands-on approach. Participants don’t just sit through theory but practise life-saving techniques under the guidance of experienced instructors. By the end, you’ll not only have an official certification but also the confidence to take action when emergencies arise. 

Enter The Responders Plus Programme (RPP)

Quick Guide: 5 First Aid Tips Everyone Should Know 

1. Call for help first

Always dial 995 for emergencies. Professional help should be on the way before you start providing first aid. 

2. Check responsiveness

If someone collapses, tap their shoulders and ask loudly if they’re okay. If there’s no response, begin CPR immediately. 

3. Perform CPR with AED if available

Push hard and fast in the centre of the chest (at least 100 to 120 compressions per minute). Use an AED as soon as possible – follow the voice prompts. 

4. Stop bleeding

Apply firm, direct pressure on wounds using a clean cloth or bandage. Keep pressing until help arrives. 

5. Handle choking quickly

If the person cannot breathe, speak, or cough, perform the Heimlich manoeuvre (abdominal thrusts) until the airway clears. 

Tip: Don’t just read about it – practise these skills! Sign up for the Standard First Aid Course at Singapore First Aid Training Centre to gain hands-on confidence 

A Call To Action This World First Aid Day 

As we mark World First Aid Day on 13 September, it’s time to reflect: if an emergency struck at home, work, or in public, would you know what to do? More importantly, would you be ready to act? 

Investing a few days in learning first aid could one day save a life – perhaps even the life of someone you love. The skills are practical, the training is accessible, and the peace of mind it brings is priceless. 

Take this opportunity to empower yourself. Sign up for the Standard First Aid Course with SAFRA and the Singapore First Aid Training Centre. Because when it comes to emergencies, preparation is the greatest gift you can give yourself and your community. 

To learn more about and to sign up for the Standard First Aid Course at the Singapore First Aid Training Centre, click here.  

SAFRA members are entitled to the course at $160 (U.P. $180) and Free 4 weeks Online Psychological First Aid Training Workshop upon successful enrolment. 

The post Arm Yourself With Essential First Aid Basics appeared first on eNSMAN.

When people think of NSmen, they picture push-ups, foot drills, muddy boots, and the eternal struggle of waking up before dawn. But while fitness and discipline are front and centre, there’s one unsung hero in every serviceman’s toolkit that doesn’t get nearly enough credit: good eyesight.

Yup, whether you’re a rifle-toting infantry trooper, a sharp-eyed signal specialist, or a caffeine-fueled clerk trying to read your encik’s handwriting, having good vision is more important than you think. According to the American Academy of Ophthalmology (AAO), 20/20 vision often referred to as normal vision, means you can see an eye chart clearly at 20 feet without glasses or contact lens. Here’s why clear eyes and sharp sight are just as vital as your next IPPT pass.

1. Hitting the Target (And Not the One Two Bays Down)

When you’re on the live firing range, your eyes are your best friend. 20/20 vision helps you line up your sights, steady your aim, and make sure that you’re actually firing at your target – not the one next to it, or worse, the poor dummy target that wasn’t meant to be touched.

With sharp vision, you can judge distance, windage, and alignment more accurately, making those marksman badges less of a dream and more of a possibility. Plus, you’ll earn some serious bragging rights back at camp (or at least avoid the dreaded “re-shoot”).

2. Navigating Like a Field Ninja

Ever been lost in the middle of an outfield exercise, unsure whether you’re heading to the RV point or someone else’s campfire? It’s not just the compass and map you need – it’s your eyes.

Good vision helps you read maps under dim light, recognise landmarks, and spot route markers hidden among trees and shrubbery. Without it, you might end up circling the same tree three times like you’re stuck in a nature-themed escape room.

It also keeps you from following the wrong platoon, mistaking them for your own. Trust us – it’s awkward when you burst into a camouflaged group shouting your section’s name, only to be met with confused stares and the words, “Eh bro, wrong unit.”

3. Safety: For You and the Guy Next to You

NS isn’t all push-ups and parades – there are real safety risks involved. Whether you’re setting up field gear, handling equipment, or traversing tricky terrain, being able to clearly see your surroundings is critical.

20/20 vision helps you avoid tripping over cables, stepping on hazardous objects, or mistaking that live wire for “just a vine”. It also means you can pick up on hand signals, visual cues, or body language from your section mates during missions.

In short: clear eyes = clear path = fewer injuries = fewer extra duties. Simple math.

4. Combat-Ready Without the Fog

Anyone who’s worn glasses during a route march knows the pain: lenses fog up, sweat drips, and suddenly you’re half-blind in the middle of it. Not ideal.

Glasses and contact lens may also help you achieve 20/20 vision. However, NSmen with 20/20 vision who’ve undergone LASIK – get the luxury of not constantly adjusting their specs during push-ups or worrying about losing a contact lens in the dirt. It’s one less thing to stress about when you’re already running on four hours of sleep and a lukewarm packet of kopi-o.

Plus, let’s be real: it just feels cooler not having to worry about eyewear mid-action. Tactical shades optional.

5. Spotting the Encik Before He Spots You

This one’s for the seasoned NSmen: the unspoken skill of avoiding unnecessary attention. Whether it’s that eagle-eyed RSM doing spot checks, or your OC scanning the crowd for a volunteer (aka victim), good eyesight can help you detect and dodge with precision.

See him from afar? Time to “look busy” or strategically position yourself behind someone taller. Miss that visual cue? Well, enjoy your surprise participation in the next logistics run.

Having 20/20 vision isn’t just about safety – it’s a survival skill in the social politics of NS.

6. Vision Beyond the Field: Everyday Life

Outside of field camp and route marches, NSmen need to maintain their vision for everyday tasks – admin work, screen-based operations, and even keeping an eye on family when juggling reservist duties.

Whether you’re filing a report or supervising your kid’s homework while still in uniform, clear sight helps you stay sharp and present both in service and at home. It’s about being effective, alert, and not mistaking your 5-year-old’s toy blaster for your section-issued SAR 21.

See Your Best, Serve Your Best

No matter if you’re out in the field, on the parade square, or deep into a long ops briefing, one thing’s for sure – clear vision can make all the difference. From spotting distant signals to reading maps and handling delicate equipment, good eyesight isn’t just a “nice-to-have” for NSmen – it’s mission-critical.

Doctors at the Singapore National Eye Centre (SNEC) agree: maintaining optimal eye health helps you perform better, react faster, and stay safer during training or active duty. But here’s the catch – many NSmen deal with common issues like myopia, astigmatism, or even presbyopia (yep, that’s when reading glasses start creeping in after 40). Left unchecked, these can affect how you train, work, and serve.

High-Tech Solutions for Sharper Vision

If you’ve ever thought about ditching your glasses or contacts, you’ll be glad to know that eye treatments have come a long way. SNEC now offers advanced procedures like minimally invasive keratorefractive lenticule extraction (KLEX) – a mouthful to say, but a game changer for people with refractive errors. Recovery? Just a few days before you’re back to most normal activities.

Thinking about LASIK or SMILEpro? You’ll need to be at least 21, have stable vision, and healthy eyes – but only a certified ophthalmologist can confirm if you’re a good fit for the surgery. Depending on your procedure and training demands, you could be back in action within 1 to 4 weeks.

Why Prevention Beats Cure (Every Time)

Even if your eyes seem fine, it pays to get them checked regularly. 20/20 vision may not mean perfect vision. Colour vision, depth perception and peripheral vision are a few of the other tests that need to be done to ensure your eye are healthy. The American Academy of Ophthalmology recommends a baseline eye exam at 40 if you’ve got no risk factors. After that, go every 2 to 4 years if you’re between 40 and 54, every 1 to 3 years from 55 to 64, and every 1 to 2 years after 65.

Why so often? Because some serious eye conditions – like diabetic retinopathy, cataracts, and glaucoma – can sneak up without symptoms until it’s too late. Regular check-ups mean you can catch problems early, long before they start affecting your vision or your duties.

Fighting Digital Eye Strain on Duty

With laptops, tablets, and handheld devices becoming standard in training and operations, digital eye strain is a real challenge. The fix? Follow the 20-20-20 rule: every 20 minutes, look at something 20 feet away for 20 seconds. Blink more, use lubricating drops, keep your screen at eye level, and adjust your lighting.

And about those trendy blue-light glasses? According to a 2023 Cochrane review, they probably don’t do much to reduce eye strain or improve sleep compared to regular lenses – so don’t rely on them as a cure-all.

Bottom Line? Look After Your Eyes

From staying alert in the field to reading fine print during briefings, your eyes are one of your most important assets in service. With smart daily habits, regular check-ups, and access to advanced treatments, you can make sure your vision stays sharp and your performance stays top-notch.

Because when you see your best, you serve your best.

Final Thoughts: Clear Eyes, Full Field Pack, Can’t Lose

In NS, every sense matters – but sight ranks right up there with endurance and mental grit. It keeps you safe, helps you perform, and lets you appreciate the small victories (like spotting the canteen queue is finally short).

So get those eye checks in, consider vision correction if you need it, and give your peepers the respect they deserve. Because in NS, 20/20 vision doesn’t just help you see clearly – it helps you serve smarter.

And if you ever do lose your glasses mid-mission… well, just pray your buddy’s got better vision than you.

Singapore National Eye Centre offers LASIK and SMILEpro procedures for NSmen and SAFRA members – quote “SAFRA” when booking. Click here for more information.

SAFRA does not endorse or assume responsibility for any medical procedures, treatments, or outcomes. Please consult a qualified healthcare or medical professional before proceeding.

The post Why NSmen Need Good Vision (And Not Just to Spot the Canteen from Afar) appeared first on eNSMAN.

It’s easy to think of water as fun, relaxing, and refreshing – and most of the time, it is! But water also deserves a healthy dose of respect. That’s where World Drowning Prevention Day, held every 25 July, comes in. It’s a global reminder that while splashing around is great, knowing how to stay safe is even better. 

A Splash of Reality 

Did you know that accidents can happen in all kinds of watery places – not just at the beach or during extreme water sports? Yup, we’re talking pools, rivers, bathtubs, and even the occasional water bucket. And while kids under five and youth under 25 are most at risk, anyone can benefit from knowing a few simple tips to stay safe. 

The good news? Most of these risks are easily avoidable with the right skills and habits. That’s why World Drowning Prevention Day is all about awareness, education, and helping everyone make smarter choices around water. 

Why It Matters 

Launched by the United Nations in 2021, this day isn’t just about swimming caps and pool noodles. It’s a serious (but still positive!) effort to spread life-saving knowledge. Across the globe, communities host events, light up landmarks in blue, and share helpful resources – all to build a stronger culture of water safety. 

Want to get involved? Here are five easy ways to dip your toes into staying safe in the water.

Five Easy Ways to Stay Safe Around Water 

1. Learn to Swim (or at least float!) 

Swimming is a fun way to exercise – and a vital skill that everyone should have. Knowing how to float, tread water, or swim to safety can help keep things fun and worry-free. Even basic awareness, like recognising danger zones and staying calm, makes a big difference. 

2. Keep an Eye on the Little Ones 

Kids are curious, energetic, and very fast – especially around water! Always keep a watchful eye when they’re playing near pools, beaches, or tubs. A moment’s distraction can lead to surprises, so stay close and stay alert. 

3. Bring Water Safety into Classrooms 

Water safety isn’t just for the pool – it belongs in school too. Advocating for swimming lessons and basic safety tips in school curriculums helps empower kids with skills that last a lifetime. 

4. Support Local Safety Efforts 

Whether it’s helping out at a swim class, joining awareness events, or cheering on community programmes, your involvement can make waves. These initiatives often have the biggest impact right where they’re needed most. 

5. Learn Basic First Aid and CPR 

Sometimes knowing what to do in a pinch makes all the difference. Sign up for a CPR or first aid class – you’ll gain confidence and the ability to act quickly if needed. It’s one of those skills you’ll (hopefully) never need, but will always be glad to have. 

For SAFRA Members: Start Early with FINS Swim School

Why not give your kids a confident start in the water? FINS Swim School offers a well-structured, fun and safe environment for children to build strong swimming foundations and essential safety skills. Learn more or sign up at www.safra.sg/fins  

Let’s Keep It Cool and Safe 

This 25 July, wear blue, share the word, and join the global effort to make water a safe and joyful space for everyone. A little awareness goes a long way – because when it comes to water safety, every ripple counts!  

Want more articles like this, and other lifestyle content right in your inbox? Download the new SAFRA mobile app and opt in for the eNSman Newsletter – you don’t need to be a SAFRA member to subscribe – and never miss another story!

The post World Drowning Prevention Day: Making Waves for Water Safety appeared first on eNSMAN.

The Staytion Lifestyle Centre situated at Dhoby Ghaut MRT station was launched in July 2024, offering a convenient way for commuters to enjoy pockets of respite and make essential pit-stops during their journey.

It sounded very much like airport lounge to me and was wondering how one at the train station will look like. It is also a much-needed option since I am a writer who works on the go. I need good spaces to let my creative juices flow and put pen to paper.

SAFRA members enjoy complimentary access:

• Lounge use at Dhoby Ghaut for an hour. First 1,000 only.
• 1-day pass for Staytion Spaces located at other MRT stations: Paya Lebar, Marsiling – and Dhoby Ghaut (again) too! First 500 only.

Simply download the SAFRA mobile app, go to ‘eVouchers’ and tap on wallet to access your vouchers. Find out more at safra.sg/promotions/Staytion-spaces

A one-stop lifestyle hub for the busy commuter

I decided to give it a try. I stepped out of the Dhoby Ghaut MRT station turnstiles, and after a short walk within the station, I found myself greeted by an area tucked away from the hustle and bustle of the Dhoby Ghaut MRT. There is an array of essential services such as a lounge as well as a plethora of food and beverage options. 

I settled down to do some work at the Staytion Lounge, a comfortable versatile space that is only made better with free-flow refreshments. It was easy to find a charging port, and I quickly connected to the complimentary Wi-Fi. The lounge’s open concept has a calming ambience that is great for people watching or focused on productivity.

It was such an enjoyable experience getting my work done here that I decided on the spot to sign up for the Staytion Spaces Membership (applicable to Lite and Lite+ only), , enjoying 50% off as a SAFRA member. Guess you’ll be seeing me here a lot more often in future!

It was time for lunch, and I checked out the various F&B options.

Saladstop

A contemporary salad pitstop for the health-conscious diner. I picked the Game Changer bowl, which is packed with my choice of protein alongside a generous portion of fresh greens including edamame, cherry tomatoes and mixed seeds. It was a filling and satisfying lunch!

I enjoyed 10% off the total bill as a SAFRA member.

Takagi Ramen

I was happy to see a Takagi Ramen outlet here as I’m a fan of their affordable and generously-portioned bowls of ramen. I made a mental note to come back for its Chilli Crab Ramen soon (which I did a week after)! 

SAFRA members enjoy 10% off regular-priced items. 

Health and beauty services

Personal health is one of the things that everyone should always stay on top of no matter the cost. Staytion Lifestyle Centre houses various options where you can conveniently get your dose of health screenings and beauty treatments. I decided to treat myself a little better, and booked a Health Screening Package for my next visit to Staytion.

Book an Exclusive Health Screening Package by Alliance Medical Centre at a price of $400 or get yourself a Collagen Stimulating Laser Session at Evoque Medical Aesthetics for only $50 (inclusive of doctor’s consultation and 3D Facial Analysis) 

With Staytion Lifestyle Centre’s location in Dhoby Ghaut MRT Station, not only does it make a convenient pitstop in the middle of a workday, it’s also a great recreational spot to visit after work or even on weekends!

For more information, visit safra.sg/promotions/staytion-dhobyghaut

Want more articles like this, and other lifestyle content right in your inbox? Download the new SAFRA mobile app and opt in for the eNSman Newsletter – you don’t need to be a SAFRA member to subscribe – and never miss another story!

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Regardless of age, aches come in all forms. They could seep in after a long day on the chair typing emails, an enduring pain that has been left untreated or even from a simple workout session. What if there was a way to alleviate these pain points with just 5 simple steps? 

Aching all the time?

To help relieve aching legs, especially after an intense workout, take a few minutes to do this simple massage.

Let our professional masseuse from The Jungle Spa at SAFRA Jurong take you through their signature 5-step Self-Massage Routine which you can apply anywhere! 

Step 1: Calf Massage

Place your right thumb near the bottom of your left calf. Begin rubbing in a circular motion, slowly moving upwards after each round. Do this at least 5 times to warm up your muscles. 

Step 2: Ankle Massage

Slowly shift the momentum to the ball of your ankle. With your left hand on your left ankle, massage the area in a circular motion at least 5 times to help alleviate stiffness around the joint. 

Step 3: Heel Massage

Now, it’s time to focus on the area near the heel, just below the ankle. Using your index finger, apply a circular motion near the heel. This helps relieve foot fatigue. 

Step 4: Foot Arch Massage

Switch hands and use your thumb to massage the middle part of your foot. Move in a straight motion from heel to toe. This stimulates blood flow and relieves tightness. 

Step 5: Pressure Point Massage

Lastly, move over to the area just below the big toe and massage this pressure point in a circular fashion. 

Repeat steps 1 to 5 for 5 to 10 minutes after a workout or just before bed. 

Take time out for self-care

While one can dream about visiting a spa every day, it is true that we should take time out to take care of ourselves. Whether it is a really intense workout or just burnout after days of hustling and bustling, you should really consider the therapeutic benefits of a simple massage. 

At The Jungle Spa, the professional masseuses offer a wide variety of therapies including more advanced treatment forms such as deep tissue massage and sports recovery sessions. Book an appointment today and enjoy the reprieve that you deserve.

SAFRA members affiliate members enjoy 15% off all services at The Jungle Spa. Visit safra.sg/the-jungle-spa for more information.

Want to learn more massage techniques? Watch this video for more!

Want more articles like this, and other lifestyle content right in your inbox? Download the new SAFRA mobile app and opt in for the eNSman Newsletter – you don’t need to be a SAFRA member to subscribe – and never miss another story!

The post Learn A 5-Step Self Massage Routine To Relieve Your Aching Leg Muscles appeared first on eNSMAN.