The Malaysian workplace operates at a high speed that forces employees to stay at work for extended periods, while also keeping their devices connected when not in the office.
The emphasis on productivity has led to more people developing chronic stress and burnout, while their chances of developing non-communicable diseases (NCDs) like diabetes, heart disease and hypertension (high blood pressure) grow higher.
According to the 2023 National Health and Morbidity Survey (NHMS), over half a million Malaysians live with four NCDs, with diabetes alone affecting 15.6% of the population and rising cases seen among those aged 18 to 29.
Medical check-ups often fail to detect many of the health issues caused by stress.
Medical officer Dr Wee Hui Yin observes that patients rarely mention “burnout”, but they frequently show signs of stress during their medical consultations and history evaluation sessions.
“Many don’t call it burnout, but it appears as fatigue, irritability, sleep issues, and lower tolerance at work and home,” she notes.
“Malaysia’s burnout rate is alarmingly high, with 67% of workers reporting burnout in 2024, a significant jump from 58% in 2022,” she shares, quoting results from The 2024 Wellness At Work Report by human resources solutions platform Employment Hero.
While noting that millennials and Gen Z are the most vocal about it, mid-life adults may be especially vulnerable to burnout, she says.
As the “sandwich generation”, they balance careers with caring for both children and ageing parents, often internalising stress instead of addressing it, which raises their long-term health risks.
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From stress to disease
The human body develops two different health problems when stress continues to exist.
First are physiological problems, where prolonged exposure to stress hormones such as cortisol can lead to increased blood sugar levels, higher bad cholesterol, greater visceral fat accumulation and elevated blood pressure.
The person can also experience psychological distress where they develop depression, anxiety, sleep disturbances and dangerous drinking habits, which can ultimately create additional health threats for them.
“These changes significantly increase the risk of diabetes, hypertension and heart disease.
“Stress also causes inflammation and stiffening of the arteries, which helps explain why some people develop heart problems even without obvious risk factors,” says Dr Wee.
She explains that health screening programmes will not achieve meaningful results if they focus only on annual tests, without appropriate post-screening medical follow-up and lifestyle intervention.
“Some patients come every year, but their results remain the same,” she says.
“Often, it is not lack of awareness, but a lack of time, guidance and support, accompanied by long working hours, poor routines and the feeling of not knowing where to start.
“That means no real changes are made.”
A preventive health routine requires regular monitoring of blood pressure, glucose and cholesterol levels, BMI (body mass index), waist circumference, kidney function, stress levels and sleep quality.
These results should guide lifestyle adjustments and follow-up care, rather than exist as stand-alone diagnostic checks.
A holistic approach
Health is more than avoiding sickness; it means living well.
Dr Wee, who is certified in lifestyle medicine, advocates a holistic approach that combines medical care with lifestyle, diet and mental health.
“Using lifestyle medicine, we always encourage healthy eating, stress management and better sleep as chronic diseases continue to increase in Malaysia.”
She points to the world’s Blue Zones, i.e. places like Okinawa in Japan, Loma Linda in California, United States, and Sardinia in Italy, where people consistently live longer, healthier lives with fewer chronic diseases.
“These communities share a simple formula called the ‘Power of 9’.
“They move naturally every day, eat mostly plant-based meals, manage stress well and maintain strong social bonds.
“It is not about rigid routines or unrealistic health goals.
“It is about helping people make small, practical changes they can actually stick to,” she explains.
“People can achieve this by walking more at work, preparing nutritious home meals and dedicating more time to their family relationships.”
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Taking the first step
For individuals who feel “too busy” to prioritise their health, Dr Wee’s advice is simple: start small and start now.
Regaining balance does not require a complete lifestyle overhaul. She recommends:
- Taking short breaks every few hours to walk or stretch, which can boost focus and relieve stress.
- Not viewing physical activity strictly as formal exercise, it can also be accomplished by standing up often, using the stairs, parking farther away or taking brief walks.
- Trying square breathing for acute stress: inhale, hold, exhale and pause for four seconds each, for one to two minutes.
- Aiming for seven to nine hours of sleep nightly, while avoiding late-night screen time, as quality sleep is essential.
Dr Wee also notes that workplace culture plays a key role in individual well-being.
Expectations of long hours and constant connectivity can negatively affect employees’ physical and mental health, leading to reduced work quality.
“Being at work longer doesn’t mean being more effective,” she notes.
Employers that offer practical support like childcare, clear work boundaries, self-care and healthy leadership can help reduce employee stress and burnout, especially for mid-career caregivers.
Healthy employees are more productive, so seeking healthcare help promptly is important.
“Stress and burnout are not personal failures.
“When you take care of yourself, you are not being selfish, you are making it possible to care for others and sustain your life and career in the long run,” says Dr Wee.
