HOW TO MANAGE MENTAL HEALTH FOR STUDENTS

PRODUCTIVITY DURING THE PANDEMIC

Ellyana Dwi Farisandy, M.Psi., Psikolog

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I'M ELLYANA DWI
FARISANDY, M.PSI.,
PSIKOLOG.
Education
S1 Fakultas Psikologi UBAYA
(2013-2017)
S2 Magister Psikologi
Profesi UNAIR Peminatan
Klinis (2017-2019)
Work
Associate Psychologist di
Ibunda dan Sahabat
Kariib
Managing Editorial
Psikologi UBAYA
 KESEHATAN MENTAL

“Kesehatan mental adalah keadaan

sejahtera di mana seseorang menyadari
kemampuannya, dapat mengatasi
tekanan, dapat bekerja secara produktif,
dan mampu memberikan kontribusi
kepada diri maupun lingkungan.” - WHO
(2018)

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 KOMPONEN KESEHATAN MENTAL

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https://id.pinterest.com/pin/507992032960070742/
 https://universitybusiness.com/mental-health-college-student-wellness-telehealth-teletherapy-active-minds/

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Dalam angka 1-10 (1 sangat rendah
dan 10 sangat tinggi), ada di angka
berapa rasa stres teman-teman?

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https://www.apa.org/news/press/releases/stress/2020/infographics-october
 DEFINISI STRES

Stress is a emotional response to an

external cause (APA, 2019).
Stressor is physically or psychologically
challenging events or circumstances
(Sarafino, 2010)
Stress can be positive or negative (Li,
Cao, & Li, 2016)

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https://planetpailly.com/2019/05/24/sciency-words-eustress-vs-distress/

Eustress/positive stress Distress/ negative stress

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( Selye, 1974, 1985 disitat dalam Sarafino, 2010)
 CAUSE OF STRESS
Stress may arise because of frustration, conflict
or pressure (Coleman, 1970; Fosu et al, 2018)

Frustration : the ability to achieve a desired

goal is delayed or blocked
Conflict : choice is to be made between two
or more goals, means, priorities, etc
Pressure : demands that force us to speed
up or intensify our efforts.
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Social Readjustment
Rating Scale (SRRS)
(Holmes & Rahe, 1967,
Table 3 disitat dalam
Sarafino, 2010)

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https://www.shutterstock.com/image-vector/stress-curve-educational-diagram-performance-level-1887237454
READY TO KNOW ABOUT ANXIETY?

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Dalam angka 1-10 (1 sangat rendah
dan 10 sangat tinggi), ada di angka
berapa rasa cemas teman-teman?

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 DEFINISI CEMAS

Anxiety is a emotional response to an

internal cause (APA, 2019).
Anxiety is defined by persistent and
excessive worries that don’t go away even
in the absence of a stressor (APA, 2019).
The situation is not actually threatening

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http://invermeresummityouthcentre.org/anxiety/

RASA CEMAS ≠
GANGGUAN
KECEMASAN

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 DEFINISI OVERTHINKING

Overthinking is thinking about everything

you don’t have control over, and then
dwelling on how bad you feel about it.
Overthinking often involves ruminating
about the past and worrying about the
future. (Morin, 2020)

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 CONTOHNYA GIMANA SIH?
01 "Kalau aku nggak bisa bergaul sama temen gimana ya?"

02 "Kalau nanti IPK ku rendah gimana ya?"

03 "Kalau habis lulus, aku nggak dapet kerja gimana ya?"

04 "Andai aja aku belajar lebih keras, mungkin IPK ku lebih bagus"

05 "Andai aja COVID nggak ada, mungkin aku bisa kuliah offline"

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Stress and anxiety can
produce both physical
and psychological
symptoms

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Lalu pertanyaannya, kenapa ya stres
dan kecemasan bisa sangat
berdampak pada fisik kita?

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Hal ini disebut dengan psikosomatis.
Psychosomatic means mind (psyche) and body
(soma).

Jadi, psikosomatis berarti respon psikologis yang

dapat berdampak pada fisiologis individu
(Sarafino, 2010).

Ketika tubuh dalam keadaan stres, tubuh akan

memproduksi hormon adrenalin dan kortisol dalam
jumlah banyak > berdampak pada tubuh
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 LET'S PLAY GAMES!

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 Stres dan cemas normal dan wajar terjadi
dalam kehidupan kita

Myth Fact

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 Fact
Stres dan cemas WAJAR dan NORMAL hadir di hidup kita.
Penelitian menunjukkan bahwa stres dan cemas bahkan
dapat menjadi positif dan bermanfaat. Itu membuat kita
lebih waspada dan membuat kita perform secara lebih baik
di segala situasi.

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 Hanya gejala parah dari stress dan cemas
yang membutuhkan perhatian

Myth Fact

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 Myth
Gejala-gejala 'kecil' stres dan kecemasan merupakan
peringatan bahwa kamu sedang tidak baik-baik saja. Kamu
perlu untuk 'pause' diri sebentar dan mengelola stres dan
kecemasan dengan konstruktif sehingga itu tidak
berdampak pada kegiatan sehari-hari.

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 Stress and anxious is a choice

Myth Fact

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 Myth
Banyak hal yang ada di luar kontrol kita sehingga kita tidak
bisa memilih kapan kita akan stres/cemas atau tidak.
Stres/cemas adalah respon otomatis dari tubuh. Walaupun
kita tidak bisa mengontrol orang lain/situasi, kita bisa
mencoba untuk mengendalikan respons kita terhadap
situasi tersebut.

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Keberhargaanku sebagai manusia = produktivitas
dan achievement yang aku dapatkan

Myth Fact

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 Myth
Produktivitas dan achievement
yang kamu dapatkan tidak
menentukan keberhargaan diri
kamu.

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 COPING SKILLS (Sarafino, 2010)
Emotion-focused coping strategies
Controlling or reduce the negative emotional
responses associated with stress such as fear,
anxiety, and frustration. eg: meditation,
journaling, humor, praying, etc
Solution-focused coping strategies
Reducing the demands of a stressful situation
or focus on finding a solution. eg. problem
solving, time management, create to do list, etc
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jadi, apa yang harus dilakukan
untuk mengelola stres dan
kecemasan dengan baik?

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 01 Mindfulness (Bamber & Schneider, 2016).

Mindfulness was not only

“paying attention on
purpose” but also paying
attention to the present
moment and paying
attention non-judgmentally

Source: google
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Cont. (Elliott, Smith & Beck, 2005).

1. Sit comfortably
2. Extend your legs and place your feet about shoulder width
apart.
3. Put your hand on your abdomen and feel your breath
4. When you feel comfortable, close your eyes.
5. When thoughts intrude, let them be.
6. Sit quietly
7. Remain for just five minutes of stillness
Source: google
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Cont.

https://cherylschirillo.com/2017/01/09/how-to-do-the-4-part-breathsquare-breathing/
Ellyanadwif https://www.womenfitness.org/breathing/
 Embrace yourself. You can use butterfly hug, too!
02 (Jarero & Artigas, 2021)

https://www.popmama.com/life/health/putri-syifa-nurfadilah/mengenal-butterfly-hug-
dan-manfaatnya-untuk-kesehatan-mental
Ellyanadwif https://cherylschirillo.com/2017/01/09/how-to-do-the-4-part-breathsquare-breathing/
03 Self Talk (Elliott, Smith & Beck, 2005; Hatzigeorgiadis, 2009)

Think of some positive statements you can repeat to

yourself. Eg.

"You've already did a good job till now"

"You can slow down a bit and enjoy the moment"

"I'm proud of you, myself. Thank you for holding on this far. I'll
take care of you for now on. I love you"
04 Label Replacement (Elliott, Smith & Beck, 2005).

Label represent concepts that hold no redeeming value; they

don’t help you, and they often lead to increased emotional
distress.

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05 ABCDE model (Onuigbo, Onyishi, & Eseadi, 2020).
REBT’s central mechanism is
to change irrational beliefs
to rational beliefs via a
structured therapeutic
process following an ABCDE
framework

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05 cont.
Buatlah list mengenai situasi sosial apa saja kita merasa
cemas (Activating event)
Tuliskan juga mengenai gejala apa yang kita rasakan
dan perilaku yang kita lakukan saat kita merasa cemas
(Consequence)
Lalu, tuliskan belief atau pemikiran irasional terkait situasi
(Belief)

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05 cont.
Challenge pemikiran irasional (dispute)
Apakah aku yakin bahwa ini 100% akan terjadi?
Apakah ini hanya pemikiran/perasaanku saja atau
ada buktinya?
Apa saja bukti yang mendukung pemikiranku? Apa
saja bukti yang tidak mendukung pemikiranku?
Apa hal terburuk yang akan terjadi? Bagaimana aku
bisa mengantisipasinya sehingga hal itu tidak terjadi?

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06 Take action (Elliott, Smith & Beck, 2005).
This approach allows you to take responsibility for an
appropriate portion of the problem and do what you can
with it.

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07 Entertaining enjoyment (Elliott, Smith & Beck, 2005).
Create your own list of pleasurable activities, it’s time to
schedule them into your life.

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 4D (Davis, 2009). Jika sudah ada min. 2 dari 4 ini,
08 segera konsultasikan ke Psikolog atau Psikiater

ess
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You've already did a good job till now. You can slow
down a bit and enjoy the moment. You know? I’m
proud of you.

And, I hope you can tell yourself too.

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REFERENSI
·APA. (2019, October 28). What’s the difference between stress and anxiety?. From
https://www.apa.org/topics/stress/anxiety-difference

·Bamber, M. D., & Schneider, J. K. (2016). Mindfulness-based meditation to decrease

stress and anxiety in college students: A narrative synthesis of the research.
Educational Research Review, 18, 1-32.

·Coleman, J. C. (1970). Abnormal Psychology and Modern Life. D. B. Taraporewala

and Sons.

·Davis, T. (2009). Conceptualizing psychiatric disorders using “Four D’s” of diagnosis.

The Internet Journal of Psychiatry, 1(1), 1-5.

·Elliott, C. H., Smith, L. L., & Beck, A. T. (2005). Anxiety and Depression workbook for
dummies. John Wiley & Sons.

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·Fosu, A., Samuel, M. G. M. M. M., Bernard, D. M., & Frimpong, O. (2018). Distress and
Stress Management Among Distance Learners: A case of Accra College of Education
Study Centre. International Journal of Scientific and Research Publications, 8, 132-
150. DOI: 10.29322/IJSRP.8.12.2018.p820

·Hatzigeorgiadis, A., Zourbanos, N., Mpoumpaki, S., & Theodorakis, Y. (2009).

Mechanisms underlying the self-talk–performance relationship: The effects of
motivational self-talk on self-confidence and anxiety. Psychology of Sport and
exercise, 10(1), 186-192.

·Jarero, I., & Artigas, L. (2021). The EMDR therapy butterfly hug method for self-
administered bilateral stimulation. Revista Iberoamericana de Psicotraumatología y
Disociación- Iberoamerican Journal of Psychotrauma and Dissociation, 11(1), 1-7.
Preprint.

·Li, C. T., Cao, J., & Li, T. M. (2016). Eustress or distress: An empirical study of perceived
stress in everyday college life. In Proceedings of the 2016 ACM International Joint
Conference on Pervasive and Ubiquitous Computing: Adjunct (pp. 1209-1217).
DOI:10.1145/2968219.2968309
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·Morin, A. (2020, April 20). 10 Signs You’re Overthinking (And What To Do About It).
From https://www.forbes.com/sites/amymorin/2020/04/20/10-signs-youre-
overthinking-and-what-to-do-about-it/?sh=1cd22a692bb8

·Onuigbo, L. N., Onyishi, C. N., & Eseadi, C. (2020). Clinical benefits of rational-emotive
stress management therapy for job burnout and dysfunctional distress of special
education teachers. World Journal of Clinical Cases, 8(12), 2438. DOI:
10.12998/wjcc.v8.i12.2438

·Sarafino, E.P. & Smith, T. W. (2010). Health psychology: Biopsychosocial Interaction.

Seven edition. John Wiley & Sons, Inc.

·WHO. (2018, March 30). Mental health: strengthening our response. From
https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-
our-response

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