PENGURUSAN STRESS

09/23/16

Definisi Stress

Latin Stingere to draw tightly

Oxford - to subject or (material,
thing, a bodily organ, a mental
faculty) to stress or strain.
Dr. Hans Selye the non specific
response of the body made upon it.
Rangsangan oleh individu daripada
keadaan yang memerlukan
adjustment
The fight or flight response

Definisi

Faktor-faktor fizikal atau emosi

yang
keteganggan

menggalakan
kepada

minda

ataupun jasad.

Daya luaran yang menyebabkan

kesukaran dalam kehidupan.

KESAN-KESAN STRESS
K E S A N H O L IS T IK
P H Y S IC A L

09/23/16

M ENTAL

E M O T IO N A L

B E H A V IO R A L

K E S A N -K E S A N F IZ IK A L
P E N IN G
C IR IT B IR IT A T A U S E M E B E L IT

K E H IL A N G A N N A F S U R A S A T ID A K S E L E S A
PERUBAHAN SELERA MAKAN

P E R U T T ID A K S E L E S A
PENAT
"H E A R T B U R N "

" T IN N IT U S "

K E S U K A R A N T ID U R

KESAN-KESAN STRESS TERHADAP

MENTAL
KESAN M ENTAL
IN S O M N IA

A N X IE T Y

D E P R E S S IO N

M U D A H M E N A N G IS

T ID A K S E R O N O K

H IL A N G K E IN G IN A N

H IL A N G T U M P U A N

M UDAH TERLUPA

T ID A K M A M P U B E R F IK IR

T ID A K B O L E H S E L E S A IK A N M A S A L A H
CEPAT M ARAH

09/23/16

K E S A N E M O T IO N A L
H IL A N G S A B A R

F IK IR A N N E G A T IF

D E P R E S S IO N

T E N S IO N H E A D A C H E
M IG R A IN
F R U S T R A T IO N
FEAR
NERVOUSNESS

09/23/16

K E S A N B E H A V IO R A L
Y E L L IN G

S W E A R IN G

IN C R E A S E D E A T IN G

N E R V O U S H A B IT S
B L A M IN G
T H R O W IN G T H IN G S
H IT T IN G
D R IN K IN G
C R Y IN G

09/23/16

KESAN-KESAN STRESS TERHADAP

KELUARGA

KELUARGA
K E L U A R G A T ID A K B A H A G IA

M ASALAH KELUARGA

PENDERAAN

P E R C E R A IA N

09/23/16

K O M U N IK A S I T ID A K S T A B IL

KESAN NEGATIF
TERHADAP KERJAYA
GANGGUAN PRESTASI
PONTENG

S T A L L E D P R O M O T IO N

M E N IN G K A T K A N T E N S IO N

CEPAT M ARAH

09/23/16

10

P U N C A -P U N C A S T R E S S
EXTERNAL STRESSORS

09/23/16

IN T E R N A L S T R E S S O R S

11

EXTERNAL STRESSORS
P H Y S IC A L E N V IR O N M E N T

S O C IA L

O R G A N IZ A T IO N A L

M A J O R L IF E E V E N T

D A IL L Y H A S S L E S

N O IS E

RUDENESS

RULES

K E M A T IA N

T R A N S P O R T A T IO N

B R IG H T L IG H T

B O S S IN E S S

RED TAPES

LO S T JO B

M IS P L A C IN G K E Y S

HEAT

A G G R E S S IV E N E S S

D E A D L IN E S

P R O M O T IO N

M E C H A N IC A L B R E A K D O W N

C O N F IN E D S P A C E S

09/23/16

K E L A H IR A N

12

IN T E R N A L S T R E S S O R S
L IF E S T Y L E C H O IC E S

N E G A T IF S E L F T A L K

M IN D T R A P

P E R S O N A L IT Y

C A F F IN E

P E S S IM IS T IC T H IN K IN G

U N R E A L IS T IC E X P E C T A T IO N S

TYPE A

T ID A K C U K U P T ID U R

S E L F C R IT IC IS M

T A K IN G T H IN G S P E R S O N A L L Y

LO ST JO B

OVERLOADED SCHEDULE

O V E R - A N A L Y Z IN G

R IG ID T H IN K IN G

P E R F E C T IO N IS T
W O R K A H O L IC
PLEASER

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13

PUNCA STRESS DARI

DIMENSI PERSONALITI
M. FRIEDMAN, R.
ROSENMEN (1987)

MENYATAKAN TERDAPAT 2 JENIS

PERSONALITY YANG BERKAITAN
DENGAN STRESS

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14

Ujian
Persona
liti
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15

Personaliti dan Stres

(Jenis Personaliti)
Type A

Type B
Relaks

Bercita-cita tinggi

Lebih tenang

Persaingan tinggi

Tidak tergopoh-gapah

Agresif

Juga bercita-cita

Memaksa diri untuk maju

Pencapaian tinggi tanpa

Pencapaian tinggi

diganjarkan dengan

Tidak boleh rileks

kesihatan yang semakin

Tidak senang melihat

merosot

orang lain rileks

09/23/16

Sederhana

16

Tingkah Laku Jenis A

Merasa sangat bersalah

semasa sedang berehat

Susah untuk bercuti

Sentiasa ingin cepat

semasa bercakap,
makan dan berjalan

Sakit kepala, ulcers,

hipertension, kerap
rasa letih

Menilai aktiviti yang

dijalankan oleh diri

Sukar untuk menolak

permintaan orang

Tidak lagi
memerhatikan objek
yang menarik

Sentiasa mengadu
Kesukaran dalam
hubungan interpersonal

Distress vs. Eustress (Selyes

theory)

Distress refers to the

potentially destructive effects
of the response.

Eustres refers to stress

perceived to be agreeable or
beneficial.

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19

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20

Perubahan dari Personaliti

Jenis A ke B
Antara caranya :

Personaliti
A

Jangan terburu-buru
Selesaikan satu tugas dalam satu
masa dan rasa keseronokannya
Belajar gunakan masa anda dalam
pada anda menunggu
Susun aktiviti harian anda untuk
mengelakkan kesesakan aktiviti
Terima kesilapan dan kekurangan diri
dan orang lain
Elak dari marah
Elak memberi deadline yang tidak
diperlukan
Senyum dan beri kasih sayang
Praktik menjadi pendengar yang baik
Belajar untuk relaks dan ber-rekreasi

Personaliti
B

BAGAIMANA STRESS
MENYEBABKAN PENYAKIT

KEHENDAK-KEHENDAK PSIKOSOSIAL
SEPERTI EKONOMI, KEDUDUKAN,
KEHORMATAN DAN SEBAGAINYA.
RESPON TERHADAP TEKANAN
PERUBAHAN KOGNITI TINGKAHLAKU
INDIVIDU
PERUBAHAN PSIKOLOGIKAL INDIVIDU
09/23/16

22

PUNCA-PUNCA UMUM
STRESS

TEKANAN TERHADAP KEHIDUPAN

BANDAR
PERUBAHAN CARAGAYA HIDUP
TEKANAN TERHADAP
PERHUBUNGAN
GANGGUNA PEKERJAAN
GANGGUAN KEROHANIAN
09/23/16

23

Punca tekanan
Perhubungan sosial

hubungan interpersonal
kehidupan di bandaraya

Pekerjaan

keadaan kerja

peranan

suasan tempat kerja

beban kerja
peluang membuat keputusan yang
terhad
role conflict
role ambiguity

peningkatan dalam kerjaya

Punca tekanan
Diri sendiri
harapan, cita-cita

personaliti

pengalaman lampau

Rumahtangga
perkahwinan

tanggungjawab ibubapa

C H A N G E S T R E S S F U L S IT U A T IO N S
T IM E & M O N E Y M X

A S S E R T IV E N E S S

P R O B L E M S O L V IN G

L E A V IN G
JO B

09/23/16

R E L A T IO N S H IP

26

C H A N G E Y O U R T H IN K IN G
S E E P R O B L E M S A S O P P O R T U N IT Y

R E F U T E N E G A T IV E T H O U G H T

L O O K T H IN G S M O R E P O S IT IV E L Y

KEEP A SENSE OF HUM OR

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PENDEKATAN PSIKOLOGI

MENGANGGAP TEKANAN SEBAGAI

DORONGAN/MOTIVASI
PENGAWALAN PEMIKIRAN NEGATIF
MELAKUKAN REFLEKSI DIRI
KERJA SEBAGAI IBADAH
PENGAUDITAN KERJAYA
RET
RELAXATION THERAPY
09/23/16

28

PEMBETULAN KOGNITIF

KENALPASTI STRESS
MENILAI PEMIKIRAN ASAL
MEMIKIRKAN ALTERNATIF
MELAHIRKAN PEMIKIRAN BARU
YANG DITERIMA
GUNAKAN PEMIKIRAN TERSEBUT.
KENALPASTI STRESS YANG TIDAK
BAIK.
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29

MENGAWAL MARAH
(Meichenbaum, 1977)

Kenalpasti situasi anda semasa

marah
Fikirkan masa terakhir anda marah
dan cuba rasainya.
Gambarkan situasi tersebut secara
jelas diminda
Biarkan diri merasai kemarahan
tersebut.
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TERAPI PEMIKIRAN

MENGENALPASTI PEMIKIRAN YANG

NEGATIF
MEMIKIRKAN KEADAAN YANG
MENAMBAHKAN TEKANAN
MELAKUKAN DOWN-WARD
STRATEGY

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TERAPI PEMIKIRAN

MENILAI MASA
YANG
DIPERLUKAN
UNTUK
MENYELESAIKAN
TUGAS
RANCANGKAN
JADUAL WAKTU
YANG RASIONAL
09/23/16

BUAT SESUATU
YANG MUDAH
TERLEBIH
DAHULU
MENYELIA SERTA
MENGUBAHSUAI
JADUAL WAKTU
SEKIRANYA PERLU
32

KAEDAH KOMUNIKASI

ASSERTIVE
BERMAKNA
TIDAK MENGHUKUM
TEGAS
TIDAK DOUBLE MEANING
OUTPUT ORIENTED
09/23/16

33

PROBLEM SOLVING

ONE COULD CHANGE THE PROBLEM

ONE COULD REMOVE THE PROBLEM
OR REMOVE HIMSELF FROM THE
PROBLEM
IF UNABLE TO DO BOTH, CHANGE
YOURSELF OR ONE ATTITUDES AND
COGNITIONS SO THAT YOU WILL
ABLE TO LIVE WITH THE PROBLEM.
09/23/16

34

Ways to manage stress?

Time management
Allocate responsibilities,
activities daily chores
according to priority. Planning
a daily, weekly, and monthly,
schedule to do this will help
you use your time efficiently.

What are same ways to Master

Stress

C H A N G E L IF E S T Y L E H A B IT S
D E C R E A S E C A F F E IN E W E L L B A L A N C E D D IE T

EAT SLO W LY

R E L A X A T IO N E X E R C IS E S

09/23/16

R E G U L A R E X E R C IS E

ADEQ UATE SLEEP

L E IS U R E T IM E

36

T h e co m p let e st r ess r esp o n se

S tre s s o r
I n c l u d in g m e d ia t io n b y s e n s e o r g a n s , c e r e b r a l c o r t e x ,
r e t ic u la r a c t i v i a t io n s y s t e m , l im b ic s y s t e m , e t c .
H y p o t h a la m u s
S y m p a t h e t ic n e r v o u s s y s t e m
A d r e n a l m e d u l la

A n t e r io r p i t u i t a r y g l a n d

Adrenal
cortex

P o s t e r i o r p it u i t a r y g la n d

Thyroid gland

Heart, blood vessels, lungs, gastrointestinal tract, liver, muscles, immune system, etc.
Kidneys and
arteries

CAUSES & EFFECTS OF STRESS

The table below indicates the original short-term benefits and the long-term drawbacks of
the bodys responses to stressful situations. All of these responses occur together and are
instinctive. The only one we can control is our breathing.

Short-term benefits

Long-term problems

Release of Cortisone
Protection from instant allergic reaction.
Destructive of immune system, being
(useful when fighting a wild animal)
prone to cold and flu.
Release of Thyroxine
Production of instant energy.
Nervous tension, becoming irritable,
insomnia, exhaustion, burnout.
Release of Endorphin
This morphine-like substance is a strong
Excesses of stress drain the body of its
pain killer and produces a sense of euphoria.
Natural supply of endorphin. This aggravates general aches and pains and leads
to depression.
Shutdown of Digestion
More blood available to fuel muscles.
Dry mouth makes speaking difficult.
Less production of saliva reduces digestion
Toxins are produced by food which stays
and conserve fluid.
Longer in the intestines and increase the
risk of ulcers.

Short-term benefits

Long-term problems

Release of Sugar
Provide a short-distance fuel supply.
Blood sugar levels fluctuate causing the
release of insulin to metabolize sugar.
This reduces blood sugar levels. The
response to this is often to eat snacks
which are high in sugar. The overall effect
leads to large swings in blood sugar
levels. It can cause diabetes.
Increase Cholesterol
Long distance fuel supply.
High blood pressure, heart diseases,
strokes.
Racing Heartbeat.
More blood flows to muscle.
High blood pressure and strokes
Increase Air Supply
More oxygen to the muscles, to burn sugar.
More vulnerable to pollution, cigarette
smoke and so on.
Blood Thickens
More oxygen flow to the muscles,
Strokes and heart attacks.
blood clots quickly in the events of cuts.

Short-term benefits

Long-term problems
Skin Changes

Hair stands on end and this increases our

sense of touch. Blood is diverted from the
skin causing a pale look. This reduces the
of bleeding, if cut, as well as providing
essential areas. Sweat reduces
working muscles.

The skin pallor and clammy hands are

signs that you are stressed.
chance
more blood
heat in hard-

Senses become more acute.

Increase efficiency at fighting or running,
eyes can see better in the dark.

The body is unable to keep up this tension

for long. When it starts to fall we lose
concentration, become careless and
accident prone.

To test whether you are one for

goal setting, do this following
test
Here are 5 symbols
Choose the symbol that best
represent you

Menetapkan matlamat secara teliti,

berorientasikan
tugasan, suka melakukan kerja dengan
baik, pemikiran
berorientasikan logik

Penetap matlamat yang

semulajadi,berorientasikan perbuatan,
menetapkan matlamat untuk masa
depan,membuat perancangan awal,
berorientasikan matlamat,suka bekerja
dengan flip chart,berfikir secara logik

Serupa dengan kelompok

segiempat sama, penetapan
matlamat berkumpulan,
bekerjasama dalam mencapai
matlamat yang serupa, berfikir
secara logik

Pengasih, sangat bersosial, tidak boleh

menetapkan matlamat, suka bercakap, tidak
boleh memperkatakan perkataan tidak,
sukar menolak permintaanorang, back down
on their goals

Kreatif, right brain

thinker,
kreatif dalam
menyatakan
matlamatnya

Ways to manage stress?

Problem solving approach.
Use the

IDEAL approach

Identify and prioritize the problems.

Describe the solutions.
Evaluate the solutions.
Act on the solutions.
Learn from them.

CARA LAIN UNTUK

MENGURANGKAN TEKANAN!

NYAMUK.

LEPAS GERA
M

Smile!
Always try to see the other persons point of
view. Avoid sarcastic remarks.

Seek out the good in people.

Be a good listener. Never interrupt.
Accept constructive criticism.
Admit your mistakes.
Never loose your temper.
Share ideas, skills, experiences and pertinent
information

Speak positively of others or not at all.

Treat everyone with respect and dignity.

 Treat people equitably.

Assist others in their growth and development.
Give honest & sincere appreciation.
Be loyal to others.
Call attention to peoples mistakes in directly.
Concentrate on the relationship, not the
persons personality.

Ignore minor irritations.

If you must find fault begin with praise.
Create win-win relationships
Never argue: nobody ever wins an argument.

Aspire to reach your potentials.

Belief in yourself
Create a good life
Dream about what you might
become
Exercise frequently
Forgive honest mistakes
Glorify the creative spirit
Humor yourself and others
Imagine great things
Joyfully live each day
Kindly help others
Love one another
Meditate daily

Nurture your environment

Organize for harmonious action
Praise performance well done
Question most things
Regulate your own behavior
Smile often and sing if you can
Think rationally
Understand yourself
Value life
Work for the common good
X-ray and carefully examine problems
Yearn to improve
Zestfully pursue happiness