STRES
OLEH
Muhamad Bustaman Abdul Manaf
Pensyarah Cemerlang (Pengurusan)
Institut Aminuddin Baki
Kementerian Pendidikan Malaysia
0199890524/ mbustaman@iab.edu.my
Kandungan
By Hans Selye
Father of stress research
Apakah perasaan anda hari ini?
Hari ini saya datang ke bengkel
ini untuk .………………………..
……………………………………
…………………………………….
STRES
• Data 2017: Penyebab Tekanan
• 69% : TEMPAT KERJA
• 17% : PERKAHWINAN
• 9% : KELUARGA
• 5%: PENGAMBILAN UBAT TANPA
KAWALAN
“Sebanyak 50% daripada mereka
mendakwa gembira dengan pengalaman
bekerja dan cabaran bekerja, 21% suka
“…. gaji yang rendah, hanya 17% dengan ketua masing-masing yang
daripada 1,145 responden menghargai dan menilai produktiviti
masing-masing, 19% gembira kerana
memetik sebab itu sebagai faktor persahabatan dengan rakan-rakan
utama mempengaruhi mereka sekerja”.
tidak gembira.
STRES
• 14% atau 4.2 juta berumur 16 tahun ke
atas disahkan mengalami sakit mental
(2016)
• Kajian Kesihatan dan Morbiditi Kebangsaan
tahun 2006 – gangguan mental meningkat
sebanyak 6% berbanding yang telah
dijalankan pada 10 tahun lepas (1996)
Sumber : Kementerian Kesihatan Malaysia, Pertubuhan Kesihatan Sedunia,
Utusan Malaysia dan Berita Harian
STRES
It’s not stress that kills us, it is our
reaction to it
Hans Selye –Father of stress research Hungarian Physician
Apakah itu Stres?
• TINDAK BALAS SESEORANG
TERHADAP SESUATU
PERISTIWA / PERKARA /
PERUBAHAN SECARA :-
EMOSI
FIZIKAL
MENTAL
WHAT IS STRESS ?
Mbam.IAM.KPM
Punca Stress:
Life causes Personal
(personal & relationship) (at HOME)
There are many causes of stress in life including:
Death: of spouse, family, friend
Health: injury, illness, pregnancy
Crime: Sexual molestation, mugging, burglary, pick-pocketed
Self-abuse: drug abuse, alcoholism, self-harm
Family change: separation, divorce, new baby, marriage
Sexual problems: getting partner, with partner
Argument: with spouse, family, friends, co-workers, boss
Physical changes: lack of sleep, new work hours
New location: vacation, moving house
Money: lack of it, owing it, investing it
Environment change: in school,Mbam.IAM.KPM
job, house, town, jail
Stres dan Guru
• Stress at work
• The UK's Health and Safety Executive lists six key stress factors:
• The demands of the job
• The control staff have over how they do their work
• The support they receive from colleagues and superiors
• Their relationships with colleagues
• Whether they understand their roles and
responsibilities
• How far the company consults staff over workplace
changes.
CommonCoursesofStressCon….
2.Causes of Stress at work
To meet out the demands of the job.
Your relationship with colleagues.
To control staff underyou.
To train your staff and take work from them.
Support you receive from your boss, colleagues and juniors.
Excessive work pressure.
To meet out deadlines.
To give new results.
To produce new inovation if you are in research area.
Working overtime and on holidays. Mbam.IAM.KPM
• Other stress indicators at work include:
• Sickness absence & High staff turnover
• Poor communication between teams
• Bullying
• Lack of feedback on performance
• Value and contribution
• Lack of clarity of roles and responsibilities
• Technological change
• Dissatisfaction with non-monetary benefits
• Working long hours, Boring and mundane work, One-off incidents
• Uncomfortable workplace & Lack of training
Punca Stres.
3. Percakapan Negatif
Sendiri
Pessimistic thinking Self criticism
Over analyzing
Over thinking
Negative thinking
Mbam.IAM.KPM
4.MindTraps
Unrealistic expectations
Taking things personally
All or nothing thinking
Exaggeration
Rigid thinking
Mbam.IAM.KPM
CommonCoursesofStressCon….
42 hakmilik@MBAM.IAB
Bina Keyakinan Diri pada matlamat
yang dipilih: Tiada Ragu/Tanpa was was
43 hakmilik@MBAM.IAB
Bengkel: Pembinaan Misi dan Visi Peribadi.
Everything is always created twice.. Once in the mind and once
in reality..Visualize all that you want to be..!
DARE TO DREAM…….!
45
Primary Questions That Are Central to Your Personal Mission and Vision
mbustaman/IAB/KPM/12 46
Contoh misi & visi peribadi
• Mission(being)
• Vision (becoming)
• My mission is to learn• I want to be….
responsibility, to give
to and to serve others• I will…
• ..a PC on each desk in
each house.
mbamiabkpm2013 48
Expand your dreams.. Be brave, Set no limits
on the working of your imagination..
Be IMAGINEERS…!
Your mission and vision will become clear only when
you can look inside your heart.
One who looks outside, dreams, one who looks inside
awakens..
Future Direction
52 hakmilik@MBAM.IAB
Optimistic about creating
the future…
53 hakmilik@MBAM.IAB
54 hakmilik@MBAM.IAB
Pemikiran Sistem: satu set komponen
berhubungan untuk capai satu matlamat
LAKUKAN ANJAKAN PARADIGMA
58
We can't solve
problems by using
the same kind of
thinking we used
when we created
them.
hakmilik@MBAM.IAB 59
4: Paradigm Shifts: small to big
picture
A paradigm shift is a radical change of paradigm. The term was first
used by Thomas Kuhn in his book ‘The Structure of Scientific
Revolutions’, 1962
Examples of paradigm shifts:
1. The work of Galileo (telescope)
2. The invention of modern physics by Newton (gravity)
3. The evolution theory of Darwin (man evolution)
4. The work of Kepler (planetary motion)
Other uses:
…..represents the notion of a major change in a certain thought-pattern
such as radical change in personal beliefs, and radically different
way of thinking or organizing.
hakmilik@MBAM.IAB 60
What is a Paradigms Shift?
A set of rules & regulations that:
1. Defines boundaries
2. Tells you what to do to be successful within those
boundaries
3. Is used to “filter reality.” We use paradigms to
understand data and information…. to order, relate
and control our reality.
(Kaufman, 2003)
61 hakmilik@MBAM.IAB
Teknik 6: ‘Reframing ’ isu
• Mencabar dan menyatakan
semula kepercayaan dan
andaian lama dengan
tindakan yang lebih berasas.
• Extensive use of metaphor
and paradox
• Example: “I am finding my
keys” vs. “I am searching for my
lost keys.”
64 hakmilik@MBAM.IAB
Teknik 7: Menghapuskan
Zon Selesa
Kelekaan ialah perasaan berpuas hati dengan pencapaian sendiri
yang tidak produktif atau tiidak progresif. Ia tidak mengalakkan
pencapaian (kepuasan galak pencapaian).
Cara atasi:
1. Elak andaian bahawa kecemerlangan sekarang boleh
berterusan. (laut biru kekal selamanya)
2. Sentiasa kumpul maklumat pesaing, kehendak pelanggan dan
perubahan persekitaran
3. Wujudkan keadaan ketidakpuasan kerana ia langkah pertama
seorang insan atau organisasi menuju kepada kemajuan
(Oscar Wilde)
hakmilik@MBAM.IAB
9. Memupuk Sikap Positif
Sikap merujuk kepada persepsi seseorang mengenai
sesuatu perkara.
Kajian-Harvard: Faktor kebijaksanaan, kemahiran, dan
maklumat hanya menyumbang 7 % kejayaan, manakala
faktor sikap menyumbangkan 93% kepada kejayaan.
Cara atasi:
1. Tukar ke pemikiran & tindakan yang positif.
2. Gunakan bahasa proaktif & elakkan bahasa reaktif (cth: saya
boleh, saya pasti, saya memilih sdll)
hakmilik@MBAM.IAB
Negative Thinking
• Negativity is the poison that kills dreams!
67 hakmilik@MBAM.IAB
• "If someone put poison in your water… …would you drink
it?“
• The obvious answer is “NO"!
• Chemical poisons that we can see, taste, touch, and smell
can be fatal.
68 hakmilik@MBAM.IAB
…but what about our mind?
Repeatedly, people are poisoning their
minds with negativity, and though we
cannot see this negativity, it is just as fatal.
69 hakmilik@MBAM.IAB
• Negativity is the
poison that kills
dreams!
• And we need to stop
it before it
contaminates our
lives.
70 hakmilik@MBAM.IAB
How do we eliminate this poison?
71 hakmilik@MBAM.IAB
Positive Thought
72 hakmilik@MBAM.IAB
• Create a vocabulary of a
successful, positive, inspiring
individual.
• Be passionate in your speech
and express your enthusiasm
with your words.
• The energy of the words that
you speak is a powerful force
that is creative.
73 hakmilik@MBAM.IAB
Change to Positive Thought Because…..
74 hakmilik@MBAM.IAB
Berfikir Strategik: Proaktif
75
76
BeAssertive
Assertiveness is about self confidence which
means having a positive attitude towards yourself
and others.
21.03.2014 @ COSTI
Mbam.IAM.KPM
BeAssertive.. Con
Assertiveness helps to manage stressful
situations, and will , in time, help to reduce their
frequency.
Lack of assertiveness often shows low self -
esteem and low self - confidence. The key to
assertiveness is verbal and non - verbal
communication. Extending our range of
communication skills will improve our
assertiveness. 21.03.2014 @ COSTI
Mbam.IAM.KPM
BeingAssertive
21.03.2014 @ COSTI
Mbam.IAM.KPM
Benefits
Higher self-esteem Less
self-conscious Less
anxious
Manage stress more successfully
Appreciate yourself and others more
easily
Feeling of self-control
21.03.2014 @ COSTI
Mbam.IAM.KPM
GetOrganised
Poor organisation is one of the most common causes of
stress.
Structured approaches offer security against ‘out of the
blue’ problems. Prioritising objectives, duties and activities
makes them manageable andachievable.
83 hakmilik@MBAM.IAB
2. Putting Planning in its Place!
(Stephen R. Covey)
84
Time Management
Make a list What MUST bedone
What SHOULD be done What would you
LIKE to do Cut out time wasting
Learn to drop unimportant activities Say no or
delegate
21.03.2014 @ COSTI
Mbam.IAM.KPM
Ventilation
‘A problem shared is a problem halved’
Develop a support network through friends or colleagues
to talk with. It’s not always events that are stressful but
how we perceive them.
painkillers
21.03.2014 @ COSTI
Mbam.IAM.KPM
Diversion andDistraction
21.03.2014 @ COSTI
Mbam.IAM.KPM
Teamwork
90 hakmilik@MBAM.IAB
Kawalan Penafasan
Extra slides
• Prestasi kerja menurun
• Menjejaskan produktiviti
• Tidak dapat memberikan tumpuan
sepenuhnya
• Komitmen kurang
• Selalu mengambil cuti
• Menjejaskan prestasi rakan sekerja
yang lain
• Kaji sikap anda
• Disiplin diri
• Adakan perbincangan
• Galakkan penglibatan / penyertaan
• Sentiasa bersemangat / bermotivasi
• Tangani kemarahan dengan berkesan
• Pengiktirafan pada diri
• Komunikasi dua hala
• Tangani kritikan dengan baik
TIPS ATASI STRES DI
TEMPAT KERJA
• FAHAMI JOB SCOPE
• PERTAHANKAN SEMANGAT PASUKAN
• AMALKAN ARAHAN DARI SEMASA KE SEMASA DALAM
PERKHIDMATAN AWAM
• RANCANG MASA DAN TUGAS
• KURANGKAN “LEPAKING” UTAMAKAN “KERJA DAHULU”
• BINA HUBUNGAN YANG BAIK DENGAN RAKAN SEPEJABAT
DAN BOS @ BUKAN MENGAMPU / BODEK
• TAKE 5
• SAMA-SAMA MEMBANGUNKAN SUASANA KERJA YANG
KONDUSIF DAN SESUAI
• SENSE OF HUMOR
• LAGI?
ThankYou
&
HaveA Good Week End
21.03.2014 @ COSTI
Mbam.IAM.KPM