Psychology at Work

Mira Tripuspita, S.Psi., M.Com (HRM), Psikolog

Chrisna Nuraisyiah, S.Psi
 Have you Experience ?
• Working slowly
• Making mistakes more often
• Unable to concentrate
• Forgetful
• Late for work or meetings
• Getting into disputes and
arguments with colleagues
• Unable to delegate tasks
• Anxiety, worrying, irritability or
tension
• Disturbed sleep
• Tiredness, and lack of
motivation
Depression in the Workplace
Do You Know, that….
• Around 1 in every 5 women
and 1 in every 10 men will
suffer from depression.
• At any given time, 1 in every
20 adults is experiencing a
serious major depression.
• In any one year about 3 in
every 10 employees will have
a mental health problem, and
depression is one of the most
common.
 5 causes of stress at work
According to APA’s
2019 Stress in 1. Stress can play a part in
America survey. problems such
as headaches, high blood
pressure, heart problems,
1. Money diabetes, skin conditions,
asthma, arthritis,
2. Relationships depression, and anxiety.
3. Uncertainty
4. Multitasking 2. The Occupational Safety
and Health Administration
5. Lack of sleep (OSHA) declared stress as
hazard of the workplace.
 Facts about Stress
• Stress is not a black and white issue of "Cause and
Effect"
• It is the result of a number of complex and interacting
factors i.e, between the stressors and our perception
of the stressors.
• Dr. Bandura emphasize the importance of self efficacy
to manage stress → the perception of being in control
• When people feel the situation are not within
their control
• When people do not possess the appropriate
coping skills, resources, etc. to adequately cope
with the situation.
 Stress Management =
Managing Perceptions
• The fact that stress is a • Stress is contagious
perception also means
• Try to positively reframe
that we can do something
situations that you typically
about it. We can train
label "stressful",
ourselves to change our
perspective. • Aware when you stress
• Do self-talk:
• Do I have control over it?
• Stress is a perceived
• Do I have capability to cope
disconnect between the with it?
situation and our • What is the positive side of
resources to handle the this situation?
situation.
 Stress Management Strategy
• Remember to Smile: Facial
expressions really do affect your
mood, emotional expression and
behavior. Wouldn’t you rather be
caught smiling?
• Get Up and Move: When you feel
stressed, take a break and go for a
walk outside to get some fresh air.
Physical exercise helps stabilize stress
hormones and restore your body and
mind to a calmer, more relaxed state.
• Establish a Daily Relaxation Routine:
what is your favorite relaxation
technique?
 Stress Management Strategy
• It’s Okay to Say No: You increase
the stress levels by trying to meet
the extra demands on your time.
How do you say “no” though? Make
sure you are firm — yet polite —
with your answer.
• Get to Know Real Food: Eating the
right food can help reduce the stress
hormone levels of cortisol and
adrenaline.
• Embrace Your Relationship with
Sleep: This is the most important
thing → Lack of sleep is a key cause
of stress. Aim to go to bed around
the same time each day
 Quote:
One man’s garbage is another man’s treasure

Don’t underestimate how much you can control your own

wellness, happiness, and even stress levels
Exercise: Relaxation Technique
Let’s exercise!
The 4 -4 – 4 method

Goal

• awareness of ‘here and now’

• sends a message to your brain to calm down and relax, The

brain then sends this message to your body
 Inhale – Hold – Exhale
4–4–4

Tahan
4 hitungan
Inhale……

Hold……

Exhale…….
 How it feels?

More relax?

Let’s continue..
Tension – Relaxation Method

Goal
Awareness of muscle tension
Notice the difference between tension and relaxation
Ambil Posisi duduk yang nyaman
 Finish Exercise

How do you feel?

Terima Kasih