Ceramah & Bengkel Perkembangan

Staf
Pejabat Pelajaran Negeri Sabah

PENGURUSA
N
STRESS

Bibliografi:
Berasal dan dilahirkan: Kg Kota Klias, Beaufort.
Lulusan: Bac. Pendidikan [Bimb & Kaunseling]
Pengalaman: Mengendalikan kem dan kurusus untuk
pelajar diperingkat kebangsaan.

Penglibatan
NGO:
Jurulatih
Rekreasi Luar
Kebangsaan.
Berkeluarga

Jika air keluar dari

bejana [bekas], udara
akan memenuhi ruang
yang kosong.

Jangan Bersedih: Dr. Aidh B Abdullah

Agresif
Sedih
Marah & geram
Hilang tumpuan
Tiada harapan.
Motivasi rendah
Risau berlebihan
Masalah tidur.
Ketagih rokok.
Hilang minat.
Sakit kepala
Sakit badan.
Tidak buat
keputusan.
Dadah & alkohol.
Lesu.

Kebimbangan / stress
Kebimbangan:
Berasa takut.
Peningkatan pemikiran.
Peningkatan usus menyebabkan cirit
birit.
Peningkatan / pergerakan badan
tersentak-sentak.
Badan tegang dan tegar.
Hj Adanan Hj. Yussof. Kaedah Mengenali & Menangani Stress
5

Kebimbangan / stress
Kebimbangan:
Cenderung mencari sebab-sebab lain daripada
menyalahkan diri sendiri.
Sukar tidur, kecenderungan berasa tidak
selasa waktu petang.
Terlalu ghirah kepada keputusan.
Kesukaran seksual kerana kerunsingan dan
terlalu risau.
Ketakutan tetapi tidak putus asa.
Takut mati atau tidak mahu mati.
6

Kembimbangan / stress
Stress:
Berasa kekosongan.
Penurunan pemikiran.
Penurunan usus menyebabkan sembelit.
Penuruanan pergerakan badan.
Badan merosot.
Bersalah, tiada nilai, menyalah dan mengancam
diri sendiri.

Kebimbangan / stress
Stress:
Bangun awal dan kecenderungan berasa teruk
pada waktu pagi.
Kehilangan minat dan cita-cita.
Kehilangan libido kurang atau tiada minat
seks.
Hilang harapan.
Kekadang mempunyai keinginan membunuh
diri.

Persamaan Kebimbangan VS Stress

Kebimbangan

Stress

Hipokondria
berdebar-debar

Hipokondria
Sembelit

Letih lebih guna

tenaga, gugup.

Letih - kekurangan
tenaga.

Hilang selera
makan / makan
berlebihan.

- sama -

Gangguan tidur
sukar untuk tidur.

Gangguan tidur
awal pagi.

Kesukaran
Kesukaran Hipokondria
Hj penumpuan
Adanan Hj. Yussof: Kaedah
Mengenali & penumpuan
Menangani Stress

Menurut Hatta Sidi dan Mohd. Hatta Shaharom

berkenaan dengan stress:
Dalam bidang fizik, stress membawa maksud
regangan atau tekanan terhadap sesuatu
sistem. Dalam konteks sel tubuh, stress merujuk
kepada tindak balas kimia akibat daripada
proses perubahan dari tekanan dalaman atau
luaran, sekiranya berterusan, boleh
memudaratkan diri atau membawa penyakit.
Namun stress pada masa lain,
meransang motivasi dan minda.
Persaingan yang sihat.
10

STRESS
Definition:
Adverse event that causes a
response from the individual, a
situation that requires him to adjust

ie. to make changes, or deviations - from

his daily routine functions

Stress = Demand > Resource

(Stress = Tekanan >
Sumber)
Adverse-buruk, bertentangan

11

Situational Stress
Environmental / Social Stress
Domestic Stress
Work Stress
Acute Stress
Chronic Stress
Silent Stress
12

Understanding STRESS

Stress
Stressors /punca
Coping/
Distress symptoms
Feelings/perasaan
Behaviour/tingkahlaku
Thinking/pemikiran.
Physical/jasad.
Social Interaction/interaksi
sosial
13

STRESS REACTION/REAKSI
STRES
Protective /
dilindungi
Event/
Peristiwa

Physiological
response

STRESS

Strain on Coping

Vulnerability /
lemah

Breakthro
ugh

vulnerability -mudah diserang; mudah dipengaruhi

Emotional
response

Breakdo
wn

strain tekanan;
tekanan; ketegangan; jenis; untai; elemen, unsur; (verb) menapis;
membebankan; bersungguh-sungguh berusaha

14

Is Stress Always Bad ?

Adakah Stress Selalunya Tidak Baik
Optimum level
Performanc
e

Fatigue/keletihan
Exhaustion/kelesuan

Eustress Distress

No
Stress

Arousal/Anxiety level[kerisauan]

Hanson [1990] : `Critical point

Mental
illness ?
Excessive
Stress
15

16

Recognising Symptoms of Stress/

Mengenlpasti Simtom Stress
Physical symptoms:
1. Appetite/selera
2. Muscle spasms
3. Blood pressure
4. Sexual problems
5. Chest discomfort
6. Always
tense up
7. Headaches 8. Poor sleep
9. Abdominal discomfort
10. Tiredness
11. Diarrhea
17

Mental Symptoms
1. Constant uneasiness 2. Anxiety
3. Forgetfulness
4. Poor concentration
5. Boredom
6. Irritability/mudah marah
7. Fear of disease
8. Feels rejected
9. Feelings of suppressed anger
10. Inability to make decisions
11. Unable to laugh / joke
12. Feeling unable to cope with life

18

Sources of Stress
1. Within Self
expectations, ambitions, hope

hidden fears anxiety, perpetual worriers

personality: introverted VS extroverted
low self-esteem, difficult to say no
Type A personality: ambitious, dominant,
hardworking, impatient
childhood experiences
loss, separation, bereavement

How You See Yourself

to the Outside World
19

2. Domestic Stress
Marriage: with spouse, dealing with in-laws

Responsibilities: wear different hats in a day

as wife, mother, career woman, socialite
Bringing up children ~ parental stress
Fear for the safety of loved ones
(children involving drugs, alcoholism, mixing
with bad company, kidnapping, social-ills)

WHATS YOUR PRIORITY

IN LIFE ?
20

3. Social Stress

Work stress
Dealing with
neighbours
City life (urbanization)
Relationship problems

21

WORK
Service Needs
Roles and Responsibilities
Expectations /jangkaan
Current Situation /masa kini
Changing Times/perubahan

22

Stress at Work Facts

Major cause for work related illness

Stop Work: 40% due to work stress
UN (1992) 20th Century Epidemic
Job Stress:
- costs US$200 300 billion annually
. absenteeism,
productivity, accidents,
compensation costs etc

Job Stress ~ Heart Disease

Work Stress cause for violence /
aggression

at workplace

23

Kita
tidak
boleh
merobah
angin,
tetapi.

Stress at Work
Job Satisfaction :

Within ability
Interesting
Rewarding
Satisfactory condition
Increase self-esteem

25

Stress at the Workplace

(Voges et al, 1982)

1. Specific Stressors in Job

itself
Work load
Nature of job: teacher, nurses,
air controllers, police, army
Dealing with difficult patients &
relatives terminally ill
Counseling the bereaved/kematian
Low Decision Making
26

2. Role-based Stress

Role Conflict:
- conflicting job demands

Role Ambiguity:
- lack of clarity about task

Boundary Crossing:
- serving two masters
Ambiguity- kesamaran

27

3. Interpersonal Relations
With superiors, colleagues & subordinates
- delegation of work - bossiness
- kasar ~ aggressiveness
- bullying
- demands & expectations ~ potential
stress

4. Job condition
Condition of workplace: panas, bising,
sempit
Type of Organisation :
its rules & regulations
28

5. Career Development
Underpromotion / ? Overpromotion
Lack of job security

6. Organizational Structure
Peraturan
Red Tapes
Datelines

29

Stress-induced Disorders
(Psychosomatic disorders)

Hypertension / darah tinggi

Asthma / ampus
Rheumatoid Arthritis / redang sendi
Eczema / masalah kulit
Peptic Ulcer / dugal
Ischaemic Heart Disease/penyempitan salur darah.
Tension Headache/ketegangan.
Psychogenic Impotence /
Irritable Bowel Syndrome
Chronic Fatigue / keletihan melampau.
30

How
to Achieve
Healthy
Working??
31

Know .
YOURSELF
YOUR ROLE
YOUR OBJECTIVE
IN LIFE
32

KNOWLEDGE
ATTITUDE
BEHAVIOUR

33

How Do You
Manage Stress ?

34

STRESS MANAGEMENT
1. Tentukan Punca Masalah
- Awareness .. Stress is a Silent
Killer !!
2. Penilaian Masalah:
- bagaimana ia terjadi, berapa lama
- apa kesan (impact, severity)
- pada diri, keluarga, pekerjaan
- apa dah kita buat (coping)
3. Kaedah Penyelesaian Masalah
(Problem Solving)
4. Kaedah Lain (Adjunct Strategies)
35

Problem Solving

steps )

(7

(Godfried & Godfried 1967)

1. Identify the problem/kenalpasti

2. Identify Alternatives
or New Coping Method / alternatif.
3. Cognitive Rehearsal/pemikiran.
4. Choose One Alternative/pilihan.
5. Define the Behavioural Steps/T.laku.
6. Carry Out the Steps One by One/langkah.
7. Check the Consequences / kekerapan.
36

Think Positive
Time Management/urus masa
Be Assertive/Asertif
Anger Management/Urus
kemarahan
Learn To Relax
Keep Physically Fit/kesihatan
fizikal
Eat Smart/makan terancang.
37

Anger
Management
PREVENTION is Better than
Cure !
Its about

Preparing oneself
Learning from the past
Anticipating the day / event
Recognising Anger

Cure is not
Impossible
but its Difficult !
Why ??
When Emotion is high

Rational thinking is difficult

Issue about losing face
- accepting is failure or sign of weakness
- personality: short tempered, impulsive
explosive personality
~ poor insight
- culture ?

Social Support
You Get
What
You Give
Find Someone That You Can
Trust
Sharing spreads out the
burden, makes it lighter to
bear
40

Success

To Become

You
Have to
Overcome
41

42

Soal jawab:

44

Rujukan:
1.Dr. Hj. Mohd Daud Dalip,

Pengarah Hospital, Pakar Perunding Kanan Psikiatri,

Hospital Mesra Bukit Padang, Kota Kinabalu.
2.Hj Adanan Hj. Yussof. Kaedah Mengenali &
Menangani Stress
3.LPPKN, Panduan untuk Pengantin Baru. Kementerian
Pembangunan Wanita, Keluarga dan Masyarakat.
4.Hatta Sidi dan Mohd. Hatta Shaharom . Mengurus stress.

45

24.

46