Tekanan Perasaan atau Stres

Profesor Dr. Kamarulzaman Kamaruddin

 Stress
• Stress is not always bad. In small
doses, it can help you perform under
pressure and motivate you to do your
best. But when you’re constantly
running in emergency mode, your
mind and body pay the price. If you
frequently find yourself feeling
frazzled and overwhelmed, it’s time
to take action to bring your nervous
system back into balance. You can
protect yourself—and improve how
you think and feel—by learning how
to recognize the signs and symptoms
of chronic stress and taking steps to
reduce its harmful effects.
 Tekanan Perasaan (Stress)
Apa itu stress?
• Stress is your body’s way of responding to any kind of demand or
threat. When you sense danger—whether it’s real or imagined—the
body’s defenses kick into high gear in a rapid, automatic process
known as the “fight-or-flight” reaction or the “stress response.”
• The stress response is the body’s way of protecting you. When
working properly, it helps you stay focused, energetic, and alert. In
emergency situations, stress can save your life—giving you extra
strength to defend yourself, for example, or spurring you to slam on
the brakes to avoid a car accident.
• Stress can also help you rise to meet challenges. It’s what keeps you
on your toes during a presentation at work, sharpens your
concentration when you’re attempting the game-winning free throw,
or drives you to study for an exam when you’d rather be watching TV.
But beyond a certain point, stress stops being helpful and starts
causing major damage to your health, mood, productivity,
relationships, and your quality of life.
 Types of Stressor
• Eustress means beneficial stress - either
psychological, physical, or biochemical. The term
was coined by endocrinologist Hans Selye, consisting
of the Greek prefix eu- meaning "good", and stress,
literally meaning "good stress".
• The noun distress refers to a state of severe anxiety
or strain, often brought about by failing to study for
an exam, harassing grizzly bears, or borrowing your
sister's clothes without asking. When used as a verb,
to distress means to cause all that pain, suffering
and anxiety.
Tahap Stress
 Causes of stress
• Stress is caused by external factors. Stress can also
be internal or self-generated.
• Common external causes of stress include:
– Major life changes
– Work or school
– Relationship difficulties
– Financial problems
– Being too busy
– Children and family
• Common internal causes of stress include:
– Pessimism
– Inability to accept uncertainty
– Rigid thinking, lack of flexibility
– Negative self-talk
– Unrealistic expectations / perfectionism
– All-or-nothing attitude
 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
 The effects of Stress
• If you tend to get stressed out frequently, like many of us in today’s
demanding world, your body may exist in a heightened state of stress
most of the time. And that can lead to serious health problems.
Chronic stress disrupts nearly every system in your body. It can
suppress your immune system, upset your digestive and reproductive
systems, increase the risk of heart attack and stroke, and speed up
the aging process. It can even rewire the brain, leaving you more
vulnerable to anxiety, depression, and other mental health problems.

1. Depression and anxiety 2. Pain of any kind

3. Sleep problems 4. Autoimmune diseases
5. Digestive problems 6. Skin conditions, such as eczema
7. Heart disease 8. Weight problems
9. Reproductive issues 10. Thinking and memory problems
 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
– perubahan budaya perasaan, tidak yakin diri
– SES • Faktor Kognitif
– Jantina – Penilaian atau persepsi
• Faktor Emosi
– marah
• Faktor Biologi
– risau/takut
– sistem endokrina
 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.
 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
 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 • Projeksi
membawa kpd bawah – Meletakkan sifat
sedar negatif kpd org lain
• Penafian • Pembentukan Reaksi
– Menolak kebenaran yg – Menunjukkan sifat yg
timbul rasa bimbang berlawanan dgn
• Rasionalisasi sebenarnya
– Mencari sebab yg • Sublimasi
boleh diterima – Menukar
• Regresi kekecewaan kpd sst
– Berbalik zaman lampau yg bermoral
• Pindahganti
– Mengalih tumpuan kpd
benda lain