MANAJEMEN STRES DALAM BELAJAR

Dirangkum oleh : Sus Budiharto

Ketika Memberikan Kuliah Tentang Manajemen Stres, Stephen Covey Mengangkat Segelas Air Dan Bertanya Kepada Mahasiswa

"Seberapa

Berat Menurut Anda, Kira-Kira Segelas Air Ini..?" Para mahasiswa Menjawab Mulai Dari 200 Gram Sampai 500 Gram, "Ini Bukanlah Masalah Berat Absolutnya.. Tapi Tergantung Berapa Lama Anda Memegangnya..." Kata Covey, "Jika Saya Memegangnya Selama 1 Menit.. Tidak Ada Masalah.. Jika Saya Memegangnya Selama 1 Jam.. Lengan Kanan Saya Akan Sakit.. Dan Jika Saya Memegangnya Selama 1 Hari Penuh.. Mungkin Anda Harus Memanggilkan Ambulans Untuk Saya.. Beratnya Sebenarnya Sama.. Tapi Semakin Lama Saya Memegangnya. Maka Bebannya Akan Semakin Berat.." "Jika Kita Membawa Beban Kita Terus Menerus.. Lambat Laun Kita Tidak Akan Mampu Membawanya Lagi.. Beban Itu Akan Meningkat Beratnya.." Lanjut Covey,

Kuliah Tentang Manajemen Stres dari Stephen Covey "Apa Yang Harus Kita Lakukan Adalah Meletakkan Gelas Tersebut.. Istirahat Sejenak Sebelum Mengangkatnya Lagi.." Kita Harus Meninggalkan Beban Kita Secara Periodik.. Agar Kita Dapat Lebih Segar Dan Mampu Membawanya Lagi.. Jadi Sebelum Pulang Ke Rumah Dari Pekerjaan Sore Ini.. Tinggalkan Beban Pekerjaan.. Jangan Bawa Pulang.. Beban Itu Dapat Diambil Lagi Besok.. Apapun Beban Yang Ada Di Pundak Anda Hari Ini.. Coba Tinggalkan Sejenak Jika Bisa.. Setelah Beristirahat. . Nanti Dapat Diambil Lagi.. Hidup Ini Singkat.. Jadi Cobalah Menikmatinya Dan Memanfaatkannya. .! Hal Terindah Dan Terbaik Di Dunia Ini Tak Dapat Dilihat, Atau Disentuh.. Tapi Dapat Dirasakan Jauh Di Relung Hati Kita.

Bukan Berat Beban Yang Membuat Kita Stress, Tetapi Lamanya Kita Memikul Beban Tersebut"-Stephen Covey-

APAKAH STRES ITU ?

PENGERTIAN STRES BERDASARKAN KOMPONENNYA (HELMI, 1995) : STRESSOR KEKUATAN (LINGKUNGAN) YANG MENIMBULKAN TEKANAN RESPON REAKSI TERHADAP TEKANAN PROSES INTERAKSI DARI STRESSOR DAN RESPONNYA STRES MERUPAKAN INTERAKSI KETIGA KOMPONEN TERSEBUT (TRANSAKSI TEKANAN LINGKUNGAN DENGAN KARAKTERISTIK INDIVIDU)

Stress is how the body and mind react to everyday demands (Brodzinski, 2000) or negative. Stress can be positive For Example -

-Final Exams NEGATIVE -Getting all As POSITIVE

Stress Facts (OBrien, www.it-tallaght.ie)

Definition: Stress is defined as a persons total response to environmental demands or pressures. Eustress, or good stress, is stress that benefits our health, like physical exercise or getting a promotion. Distress on the other hand, is stress that harms our health and often results from imbalances between demands made upon us and our resources for dealing with these demands. However, if handled well stress can increase motivation and stimulate us. (TCD, 2003) If we have the resources to meet the demands of our environment, we can use stress in an effective way

SYMPTOMS OF STRESS (CLARKE, siri.uvm.edu)

Physical symptoms Mental symptoms Behavioural symptoms Emotional symptoms

PHYSICAL SYMPTOMS
Sleep pattern changes Fatigue Digestion changes Loss of sexual drive Headaches Aches and pains Infections Indigestion Dizziness Fainting Sweating & trembling Tingling hands & feet Breathlessness Palpitations Missed heartbeats

MENTAL SYMPTOMS
Lack of concentration Memory lapses Difficulty in making decisions Confusion Disorientation Panic attacks

Appetite changes - too much or too little Eating disorders - anorexia, bulimia Increased intake of alcohol & other drugs Increased smoking Restlessness Fidgeting Nail biting Hypochondria

BEHAVIOURAL SYMPTOMS

EMOTIONAL SYMPTOMS
Bouts of depression Impatience Fits of rage Tearfulness Deterioration of personal hygiene and appearance

STRESS RELATED ILLNESSES

Stress is not the same as ill-health, but has been related to such illnesses as;
Cardiovascular disease Immune system disease Asthma Diabetes Digestive disorders Ulcers Skin complaints - psoriasis Headaches and migraines Pre-menstrual syndrome Depression

Stress Concepts (www.utmem.edu)

Learn to know your signals of distress vs. eustress

1. Listen to your body 2. Listen to your feelings 3. Listen to your spirit 4. Listen to your relationships

Tips to Reduce Stress (www.uc.edu)

Take a break Breath deeply Sit back and relax Do something you love Read a good book Change your surroundings Learn to Play Organize your life: Manage your time Make to do lists Plan ahead Set mini goals Learn to Plan Communicate: Express your emotions Talk to a friend Eliminate negative talk Cry Laugh

Practice Relaxation: Meditation Deep Breathing Get a Massage Visualization Take a Bath Try saying the Serenity Prayer
Stretch Stand up and reach up Neck stretch: roll your head in a half circle, starting at one side, then dropping your chin to your chest, then to the other side Watch a cat stretch and do the same

Successful Stress Management Strategies (web.ku.edu) Avoid interpersonal conflicts life does not have to
be a continuing battleground Develop mutually supportive friendships and relationships Pursue realistic, meaningful goals Expect and tolerate some frustrations, sorrows, and failures Accept what you cannot change and develop personalized adaptations to the change that is inevitable Relaxation and sleep help stress subside

Perceptions Matter a Lot!

Your interpretation or perception of a situation will determine the level of stress that you feel. If you feel threatened by a situation, you must judge whether your capabilities and resources are sufficient to meet that threat. How stressed you feel depends on how much damage you think the stressful situation will cause you.

Affirmations
Affirmations

are powerful, positive thoughts and words that are stated in strong emotional and present tense terms. Affirmations help build self-confidence and eliminate negative thinking and its associated ill effects.

Visualization or Imagery
Use

your imagination to re-create a situation so that is becomes less stressful. Envision an event as safe, peaceful, restful, beautiful, and happy and use this imagined place as a retreat from distress. Learn good habits by repeatedly rehearsing successful performances in your mind, which allows for the pre-experienced achievement of goals and greater selfconfidence.

Deep Breathing
Taking

10 deep breaths is a highly effective method of relaxation It is so calming that the body relaxes further (by reducing muscular tension) with each breath. Slow, deep breathing will bring your heart rate and respiration back to normal.

Progressive Muscular Relaxation

Lie

on your back in a comfortable position Allow your arms to rest at your sides, palms down, on the surface next to you Inhale and exhale slowly and deeply Focus your attention on your breathing and breathe deeply Count your breaths, and say the number of the breaths as you breathe in and out Tense and relax the muscles of your face

Progressive Muscular Relaxation

Hold this tensed position for 15 seconds and then relax the rest of your body for 30 seconds Tense and relax the muscles of your shoulders Back Imagine the remaining Hands tension flowing out of Stomach your body Pelvis Legs Feet Toes

MANAJEMEN STRES DALAM BELAJAR

QURANIC COUNCELLING (KONSELING DENGAN BERPEDOMAN AL QURAN) BRAIN GYM (SENAM OTAK) SPIRITUAL-EMOTIONAL FREEDOM TECHNIQUE (S-EFT)

1. Diskusi mengenai eksistensi manusia dalam Al Quran dan fungsi Al Quran sebagai petunjuk, penyembuh, dan pembeda kebenaran dengan kebathilan.

PROSEDUR KONSELING QURANI

2. Konseling dengan Al Quran. Masing-masing responden diminta untuk menuliskan semua permasalahan yang dirasakan pada selembar kertas. Selanjutnya konselor menginstruksikan kepada seluruh responden secara bergiliran untuk membuka Al Quran dengan terlebih dahulu membaca taawudz, membaca salah satu atau beberapa ayat, dan membaca terjemahnya. Konselor memfasilitasi untuk mengetahui makna dari terjemah ayat tersebut dan memberikan tanggapan bahwa ayat yang telah dibaca adalah jawaban hati nurani responden yang sesuai dengan Firman Allah dalam Al Quran. Konselor kemudian mengajak responden berdiskusi di dalam kelompok mengenai hubungan makna terjemah ayat dengan permasalahan yang sedang dihadapi responden, serta berbagi (sharing) pengalaman antar anggota kelompok sebagai media menemukan alternatif-alternatif solusi permasalahan

Web Sites Relative to Stress

www.stresstips.com www.quantadynamics.com www.stress.org www.hyperstress.com www.distress.com
For additional resources including videos, relaxation tips, relaxation activities, or counseling, see the SASS director, educational specialist, or secretary

REFERENSI
Brodzinski, k. 2000. Stress management. www.hazelwood.k12.mo.us/~cdavis01/map2000/hshepe/kenb04.ppt CLARKE, G. Stress management. siri.uvm.edu/ppt/stressmanage/stressmanage.ppt Helmi, A. H.1995. Stres Management untuk Karyawan Pra Purna Karya. makalah. www.ugm.ac.id OBrien, A. Stress Management Workshop www.ittallaght.ie/media/media,9750,en.ppt The University of Tennessee Student Academic Support Services. www.utmem.edu/sass/Stress%20Management.ppt Understanding Stress. www.uc.edu/learningassistance/documents/Stress_Management.ppt Stress Management web.ku.edu/~alumpkin/documents/StressManagement_003.ppt

Stress Management.