PENGURUSAN STRESS DAN PEMAKANAN

ASP MANISEGARAN A/L SUBRAMANIAM KETUA UNIT KAUNSELING BAHAGIAN AGAMA DAN KAUNSELING IPK KUALA LUMPUR
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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 menggalakan keteganggan

kepada minda ataupun jasad.

Daya luaran yang menyebabkan

kesukaran dalam kehidupan.

TYPES OF STRESS Physical stressexercise, hard labor, birth Chemical stressenvironmental pollution such as exposure to pesticides and cleaning solvents, and the personal use of chemicals, such as drugs, alcohol, caffeine, and nicotine Mental stresshigh responsibility, long hours, perfectionism, anxiety, and worry Emotional stressanger, fear, frustration, sadness, betrayal, bereavement Nutritional stressvitamin and mineral deficiencies, protein or fat excesses or deficiencies, food allergies Traumatic stressinfection, injury, burns, surgery, extreme temperatures Psycho-spiritual stressrelationship, financial or career pressures; issues of life goals, spiritual alignment, and general state of happiness

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KESAN-KESAN STRESS

KESAN HOLISTIK

PHYSICAL

MENTAL

EMOTIONAL BEHAVIORAL

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KESAN-KESAN FIZIKAL

PENING
CIRIT BIRIT ATAU SEMEBELIT

KEHILANGAN NAFSU RASA TIDAK SELESA

PERUBAHAN SELERA MAKAN

"TINNITUS"

KESUKARAN TIDUR

PERUT TIDAK SELESA

PENAT "HEART BURN"

KESAN-KESAN STRESS TERHADAP MENTAL

KESAN MENTAL INSOMNIA DEPRESSION
TIDAK SERONOK HILANG TUMPUAN TIDAK MAMPU BERFIKIR

ANXIETY MUDAH MENANGIS

HILANG KEINGINAN MUDAH TERLUPA TIDAK BOLEH SELESAIKAN MASALAH CEPAT MARAH

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KESAN EMOTIONAL
HILANG SABAR FIKIRAN NEGATIF TENSION HEADACHE DEPRESSION

MIGRAIN FRUSTRATION FEAR

NERVOUSNESS

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KESAN BEHAVIORAL YELLING SWEARING INCREASED EATING

NERVOUS HABITS
BLAMING THROWING THINGS

HITTING
DRINKING CRYING
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KESAN-KESAN STRESS TERHADAP KELUARGA

KELUARGA KELUARGA TIDAK BAHAGIA MASALAH KELUARGA KOMUNIKASI TIDAK STABIL PENDERAAN
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PERCERAIAN
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KESAN NEGATIF TERHADAP KERJAYA

GANGGUAN PRESTASI

PONTENG

STALLED PROMOTION CEPAT MARAH

MENINGKATKAN TENSION

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PUNCA-PUNCA STRESS EXTERNAL STRESSORS INTERNAL STRESSORS

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EXTERNAL STRESSORS
PHYSICAL ENVIRONMENT
NOISE

SOCIAL
RUDENESS

ORGANIZATIONAL
RULES

MAJOR LIFE EVENT

KEMATIAN

DAILLY HASSLES
TRANSPORTATION

BRIGHT LIGHT

BOSSINESS

RED TAPES

LOST JOB

MISPLACING KEYS

HEAT

AGGRESSIVENESS

DEADLINES

PROMOTION

MECHANICAL BREAKDOWN

CONFINED SPACES

KELAHIRAN

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INTERNAL STRESSORS
LIFESTYLE CHOICES
CAFFINE

NEGATIF SELF TALK

PESSIMISTIC THINKING

MIND TRAP
UNREALISTIC EXPECTATIONS

PERSONALITY
TYPE A

TIDAK CUKUP TIDUR

SELF CRITICISM

TAKING THINGS PERSONALLY

LOST JOB

OVERLOADED SCHEDULE

OVER-ANALYZING

RIGID THINKING

PERFECTIONIST

WORKAHOLIC

PLEASER

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PUNCA STRESS DARI DIMENSI PERSONALITI

M. FRIEDMAN, R. ROSENMEN (1987)

MENYATAKAN TERDAPAT 2 JENIS PERSONALITY YANG BERKAITAN DENGAN STRESS

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Personaliti dan Stres (Jenis Personaliti)

Type A
Bercita-cita tinggi Persaingan tinggi Agresif Memaksa diri untuk maju Pencapaian tinggi Relaks Lebih tenang Tidak tergopoh-gapah Juga bercita-cita Pencapaian tinggi tanpa

Type B

Tidak boleh rileks

Tidak senang melihat orang lain rileks
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diganjarkan dengan
kesihatan yang semakin merosot Sederhana
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Tingkah Laku Jenis A

Merasa sangat bersalah semasa sedang berehat

Susah untuk bercuti

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 ingin cepat semasa bercakap, makan dan berjalan Sentiasa mengadu
Kesukaran dalam hubungan interpersonal

Distress vs. Eustress

theory)

(Selyes

Distress refers to the potentially destructive effects of the response.

Eustres refers to stress perceived to be agreeable or beneficial.

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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
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PUNCA-PUNCA UMUM STRESS

TEKANAN TERHADAP KEHIDUPAN BANDAR PERUBAHAN CARAGAYA HIDUP TEKANAN TERHADAP PERHUBUNGAN GANGGUNA PEKERJAAN GANGGUAN KEROHANIAN

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CHANGE STRESSFUL SITUATIONS

TIME & MONEY MX ASSERTIVENESS PROBLEM SOLVING JOB LEAVING RELATIONSHIP

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CHANGE YOUR THINKING

SEE PROBLEMS AS OPPORTUNITY REFUTE NEGATIVE THOUGHT

LOOK THINGS MORE POSITIVELY

KEEP A SENSE OF HUMOR

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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
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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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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

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

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KAEDAH KOMUNIKASI

ASSERTIVE BERMAKNA TIDAK MENGHUKUM TEGAS TIDAK DOUBLE MEANING OUTPUT ORIENTED

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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.
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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

CHANGE LIFESTYLE HABITS

DECREASE CAFFEINE WELL BALANCED DIET EAT SLOWLY REGULAR EXERCISE ADEQUATE SLEEP

RELAXATION EXERCISES

LEISURE TIME

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The complete stress response

Stressor Including mediation by sense organs, cerebral cortex, reticular activiation system, limbic system, etc.
Hypothalamus

Sympathetic nervous system

Adrenal medulla

Anterior pituitary gland

Posterior pituitary gland

Adrenal cortex

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
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.

Long-term problems
Skin Changes 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 permintaan orang, 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.

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

SEKIAN TERIMA KASIH

manisegaran@rmp.gov.my smanisegaran@yahoo.com TEL: 03-21466172 HP: 019-3885295

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