Tekanan Perasaan atau Stres

Profesor Dr. Kamarulzaman Kamaruddin

 Tekanan Perasaan atau Stres
• Tekanan tidak selalu buruk. Dalam perasaan yang kecil,
ia dapat membantu anda melakukan tekanan dan
mendorong anda untuk melakukan yang terbaik. Tetapi
apabila anda sentiasa berjalan dalam mod kecemasan,
fikiran anda dan ini memberi kesan kepada kesihatan
badan kita. Sekiranya anda sering mendapati diri anda
merasa lelah dan terharu, sudah tiba masanya untuk
mengambil tindakan untuk membawa kembali sistem
saraf anda. Anda boleh melindungi diri anda-dan
memperbaiki bagaimana anda berfikir dan merasa-
dengan belajar bagaimana mengenali tanda-tanda dan
gejala stres kronik dan mengambil langkah-langkah
untuk mengurangkan kesan-kesan berbahaya.
 Tekanan Perasaan (Stress)
Apa itu stress?
• state that occurs when people are faced with
demands from the environment that require them to
change/adapt/adjust in some way
• Sebarang peristiwa yang menegang atau melebihi
keupayaan individu utk berdaya tindak terhadapnya
– suatu tindakbalas yg boleh mengganggu yg
memerlukan penyesuaian… a Distress – a state of
physical and emotional pain or suffering
• Secara tidak disedari tekanan mengubah corak
kehidupan dan membuat seseorang itu menjadi
lemah, tidak bermaya dan mudah dihinggapi
penyakit spt dll. W/bagaimanapun, ia bergantung
pada persepsi ssorg itu.
 Eustress vs Distress
• Eustress - Tekanan yg memberi kesan
positif khususnya mendorong tingkah laku
yg positif.
• Distress – tekanan yg melampau sehingga
tidak ditangani dan membawa keasn yg
negatif. Bagi tekanan yg berlanjutan dan
melampau, tekanan mampu merosakkan
gaya hidup dan kesihatan.
Tahap Stress
 Sebab-sebab Stres
• Emosi
– Marah, takut, sedih dsb.
• Konflik Mental
– Dlm keadaan sukar utk memilih
• Kekecewaan
– Tidak memperolehi yg diingini
• Personaliti
– Cara menangani tidak betul
• Pemikiran
– Bagaimana individu menafsir
• Sosiobudaya
– Cara hidup yg baru/moden, akulturasi, asimallasi dsb
• Peristiwa Pascatraumatik/pahit
– Pengangguran, perpisahan ….
– Peristiwa pahit
• Desakan hidup
– Desak utk memperolehi sst
 Adjustment Disorders
• Kesan stress dapat dikenalpasti dpd pelbagai
masalah fizikal dan psychological. Satu
daripadanya ialah masalah penyesuaian
(adjustment disorders).
• A maladaptive reaction to an identified stressor,
which is characterized by impaired functioning or
signs of emotional distress that exceed what
would normally expected.
– Adjustment Disorder with Depressed Mood
– Adjustment Disorder with Anxiety
– Adjustment Disorder with Mixed Anxiety and Mood
– Adjustment Disorder with Disturbance of Conduct
 Kesan Stres Terhadap Kesihatan
Kesejahteraan Fisiologi
• Sistem imun
• Sistem Endokrin
– Penyakit fizikal ringan
– Penyakit serius
– Umur hidup
Kesejahteraan Psikologi
• Kebimbangan
• Kekecewaan
– Pasif
– Langsang
– Murung
• Bunuh diri
 Stress and Illness
• Stress and Endocrine System
– Stress has a domino effect on endocrine
system, the body’s system of gland that
secretes hormones.
• Problems With the Endocrine System
– Too much or too little of any hormone
can be harmful to the body. For example,
if the pituitary gland produces too much
growth hormone, a child may grow
excessively tall. If it produces too little, a
child may be abnormally short.
– Adrenal insufficiency. This condition is
characterized by decreased function of
the adrenal cortex and the consequent
underproduction of adrenal corticosteroid
hormones. The symptoms of adrenal
insufficiency may include weakness,
fatigue, abdominal pain, nausea,
dehydration, and skin changes. Doctors
treat adrenal insufficiency by giving
replacement corticosteroid hormones.
 Stress and the Immune System
• An immune system is a collection of mechanisms
within an organism that protects against disease by
identifying and killing pathogens and tumor cells. It
detects a wide variety of agents, from viruses to
parasitic worms, and needs to distinguish them from
the organism's own healthy cells and tissues in order
to function properly.

• The immune system is made up of special cells,

proteins, tissues, and organs, defends people against
germs and microorganisms every day.

• Through a series of steps called the immune

response, the immune system attacks organisms and
substances that invade our systems and cause
disease. The immune system is made up of a network
of cells, tissues, and organs that work together to
protect the body.
Brain becomes more alert.
• Stress hormones can effect
memory and cause neurons
to atrophy and die.
• Headaches, anxiety, and
depression
• Disrupted sleep
Digestive system slows down.
• Mouth ulcers or cold sores
Adrenal glands produce
stress hormones.
• Cortisol and other stress
hormones can increase
central or abdominal fat.
• Cortisol increases
glucose production in the
liver, causing renal
hypertension.
Skin problems such as
eczema and psoriasis
The Effects of
Stress on the
Body
Heart rate increases
and blood pressure
rises.
• Persistently elevated
blood pressure and
heart rate can
increase potential for
blood clotting and
risk of stroke or heart
attack.
• Weakening of the
heart muscles and
symptoms that
mimic a heart attack
= Immediate response to stress
= Effects of chronic or prolonged stress
= Other possible effects of chronic stress
 Psychological Factors and
Physical Disorders
• Headaches
– Theoretical Perspectives
– Treatment
• Cardiovascular Disease
– Type A Behavior Pattern
– Social Environmental Stress
– Ethnicity and CHD
• Asthma
– Theoretical Perspectives
– Treatment
• Cancer
– Stress and Cancer
– Psychological Factors in Treatment and Recovery
• Acquired Immunodeficiency Syndrome (AIDS)
– Adjustment of People with HIV and AIDS
 Kajian Lepas
• Kajian lepas yang mendapati
peristiwa yang banyak
meninggalkan kesan terhadap
stress
– pengganguran
– perceraian dan perpisahan
– kematian dan kehilangan
– bencana alam
– peperangan
– masalah keluarga
 Kenapa Anda Stress?
• Faktor Persekitaran • Faktor Personaliti
– beban kerja – terlalu agresif - kurang
– konflik sabar, ganas
– kecewa – terlalu pasif -
– memendam perasaan,
perubahan budaya
tidak yakin diri
– SES
• Faktor Kognitif
– Jantina
– Penilaian atau persepsi

• Faktor Biologi • Faktor Emosi

– marah
– sistem endokrina
– risau/takut
 Ciri-ciri Stress
• Denyutan jantung menjadi cepat
• Susah hati tentang perkara yang
tidak penting
• Cirit birit
• Sakit perut
• Sukar memberi tumpuan kerana
fikiran terganggu
• tidak bekerja dgn baik
• gangguan psikosomatik
• kelihatan lesu
 Cara Mengurangkan Stress
• Biofeedback
– satu siri teknik utk mengawal tindak balas
badan tak terkawal utk merawat penyakit
tertentu, menangani stres dan keletihan,
serta meningkatkan kesihatan pesakit
secara keseluruhan. Tubuh manusia terdiri
dari berbagai bahagian tubuh yg saling
bekerjasama sehingga manusia boleh
berfungsi secara normal. Otak adalah pusat
kawalan, dan semua bahagian tubuh lainnya
menerima dan menghantar respon ke otak
melalui rangkaian saraf yang luas dan
neurotransmiter.
• Latihan Beristirehat
– Latihan yg biasa dilakukan di antara 4 @ 8
jam, disuruh jadi pasif sambil menegang dan
mengendur otot-otot dan rasakannya.
 The College Life Stress Inventory

Event Stress rating

• Being raped 100
• Finding out that
you’re HIV +ve 100
• Being accused of rape 98
• Death of close friend 97
• Death of close member
in the family 96
Langkah Menangani Stress
 Stress vs Depression
• Depresi adalah respons normal
terhadap banyak stres
kehidupan. Di antara peristiwa
yg paling sering mencetuskan
depresi adalah kegagalan di
sekolah atau di pekerjaan.
Depresi dianggap tidak normal
jika ianya tidak sebanding
dengan penyebabnya dan terus
mengganggu individu tersebut.
Helah Bela Diri
 SEKIAN

• TERIMA KASIH
 Stress management
• Laughter Therapy – Laughter/humor therapy uses the physiological
act of laughing to relieve stress, worry, and even pain. Laughter
releases endorphins which are the body’s natural painkillers. This
induces physical and emotional changes including a strengthened
immune system, lowered blood pressure, strengthened social bonds,
and much more. The positive effects of a few minutes of laughter can
last for hours! Try the simple laughter therapy exercises below
anytime you need to unwind.
– Call a friend or tell funny stories in a group of family or friends.
– Think of past funny experiences that once made you laugh (movies, TV
shows, childhood memories)
– Think of funny sounding words.
– Observe your children and their natural, childlike silliness. Learn from
them.
– Spend more time with people who smile and laugh a lot. It may rub off on
you.
– If you make a mistake, laugh at yourself. Learn to forgive and laugh it off.
 Stress management
• 4 -7- 9 Breathing
– Practice any time when you are feeling stressed, anxious,
or upset.
– Close your mouth and inhale through your nose for a
count of four. Hold your breath for a count of seven.
Exhale completely through your mouth for a count of nine.
Repeat the cycle 1-2 more times.
• Aromatherapy
– The use of essential oils from plants and other aromatic
compounds to help improve one’s mood and reduce
stress and anxiety.
– Which scents invoke relaxation to you? Keep in mind that
the scents should be subtle; too strong of scents can
create stress.
 Stress Management
• Encourage each other
• Meditation – the power of stillness and silence
• Practice positive thinking
– If I take this one step at a time, I can get this done!
– This will help make our customer’s experience
easier, better, etc.
• Perform creative tasks during breaks
(fingerpainting, sketching, listening to/playing
music)
 Time management
• Keep a time diary for a week
• Create SMART goals
– Specific
– Measurable
– Attainable
– Relevant
– Time-Bound
• Create To-do lists (daily, weekly)
• Set up appointments for yourself for success (exercise,
stress management, etc.)
• Schedule your priorities. DO NOT prioritize your schedule.
 Time Management
• Delegate!
• Keep your work area clean. The average person
wastes more than 20 min a day looking for
misplaced items!
• Learn to say “No”
• Control time consuming communication habits
– Emails
– Meetings (more or less)
– When your doors are open to coworkers , visitors, etc.
7 Langkah Menangani Stress
• Bersikap Realistik Terhadap Pekerjaan
– Akui kekuatan dan kelemahan dalam diri anda
– Bersikap positif semasa melakukan anda
– Lakukan yang terbaik dalam pekerjaan anda
– Merasa seronok bekerja
• Rancang Kerja Anda
– Kendali masa anda dengan bijak
– Beri keutamaan pada kerja yang penting
– Jangan bertangguh
– Elakkan membawa sebarang tugasan balik ke rumah
– Mengagihkan kerja dengan baik
• Kemahiran Penyelesaian Masalah
– Lihat masalah dengan rasional dan raancang penyelesaian
secara sistematik
– Senaraikan masalah-masalah mengikut keutamaan serta
langkah-langkah menanganinya
– Nilaikan kesesuaian pada setiap langkah penyelesaian
– Ambil tindakan secara wajar
7 Langkah Menangani Stress
• Mempunyai Sikap Yang Betul Terhadap
Perubahan Dalam Kerja
– Sentiasa bersikap terbuka, bertolak ansur dan
realistik terhadap apa jua perubahan yang berlaku
– Rancang perubahan secara teratur
• Amalkan Komunikasi Berkesan Di Tempat
Kerja
– Amalkan sifat tegas (assertive) bukan garang
(aggressive)
– Hormati pandangan rakan sekerja anda
• Tingkatkan Sokongan Sosial Di Tempat Kerja
– Wujudkan ikatan persahabatan sesama rakan
– Senaraikan individu dan organisasi yang dapat
membantu anda dan rakan sekeja di dalam
menangani sebarang masalah
– Berkongsi masalah dengan mereka yang sedia
mendengar
• Amalkan cara Hidup Sihat
– Dapatkan tidur yang mencukupi
– Bersenam selalu
– Adakan aktiviti/hobi yang menyeronokkan
 Helah Bela Diri
• Represi
– melupakan yg membawa • Projeksi
kpd bawah sedar – Meletakkan sifat
• Penafian negatif kpd org lain
– Menolak kebenaran yg • Pembentukan Reaksi
timbul rasa bimbang – Menunjukkan sifat yg
• Rasionalisasi berlawanan dgn
– Mencari sebab yg boleh sebenarnya
diterima • Sublimasi
• Regresi – Menukar kekecewaan
– Berbalik zaman lampau kpd sst yg bermoral
• Pindahganti
– Mengalih tumpuan kpd
benda lain