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Manajemen Stress
Manajemen Stress
Manajemen Stress
Department of Psychiatry
Medicine Faculty Mataram University
Objective
S=P>R
Stress occurs when the pressure is
greater than the resource
Is All Stress Bad?
• Worry
• Tense
• Tired
• Frightened
• Elated
• Depressed
• Anxious
• Anger
Stress Awareness
• Inability to concentrate
• Poor judgment
• Constant worrying
Emotional
• Moodiness
• Irritability or short temper
• Agitation, inability to relax
• Feeling overwhelmed
• Sense of loneliness and isolation
• Depression or general unhappiness
Physical
• Nausea, dizziness
Behavioral
Coping Resilience
Maladaptive Coping
– Strategies that cause further problems
Promote Adaptive Coping
• Realistic expectations
– Set realistic goals
• Planning
– Anticipate problems, have a backup plan
• Calm And Focus
• Reframing
– Change the way you look at things
• Relaxation
– Learn relaxation techniques, take time-out for leisure
• Discuss the problem
– Utilize existing social supports to problem solve
Promote Adaptive Coping
• Learning Exercise
• Nutrition
– Eat healthy, avoid skipping meals
• Exercise
– regular exercise
• Sleep
– Get adequate sleep—avoid fatigue
Avoid Maladaptive Coping
• Avoidance/withdrawal
• Negative attitude
• Anger
• Alcohol/Drugs
• Hopelessness
• Negative self-talk
• Violence
Promote Resilience Factors
• Positive Role Models
• Optimism
• Altruism
• Religion & Spirituality
• Social Support
Positive Role Models
Transmit:
• Attitudes
• Values
• Skills
• Patterns of thoughts and behaviors
Optimism
• Positive Beliefs
– Cognitive reframing
– Positive thinking
– Refute the negative thinking
– Believe in a meaningful cause
Altruism
• Unselfish regarding the welfare of others
• Believe in a meaningful cause
• Mutual cooperation
– Activates of the brain’s reward center
Religion & Spirituality
• Associated with psychological and
physical well being
• Guards against despair
• Provides social support
• Provides positive role models
• Provides a positive mission
Social Support
• Social support has a profound effect
on life expectancy
• Patients have better outcomes with
strong social support
• Isolation and poor social support are
associated with a poor stress
response
• Few hardy individuals “go it alone”
Signature Strengths
• Recognize skills and talents
– Inventory strengths