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Prof. Dr Ramli Musa
Consultant Psychiatrist
IIUM
www.ramlimusa.com
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1. APA itu kesihatan?What is health?
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Why we need to learn psychology?Human components
Human = physical (biology)
+
Intellectual (mind)
+
social (family) & psychological (mind) emotion
+
Spiritual
Bio-psycho-social-spiritual model
WHO Health; Physical, mental & social
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What is Stress ? stress is a disruption of homeostasis, which may be
triggered by alarming experiences, either real or imaginary.
an unpleasant state of emotional and physiological arousal that people experience in situations that they perceive as dangerous or threatening to their well-being
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DEFINISI1. Suatu kejadian tidak diingini yang menimbulkan
respons dari seseorang individu.
2. Situasi yang mengakibatkan seseorang perlu lakukan perubahan
3. Fisiologi, psikologi atau sosial
4. Yang empunya badan mungkin langsung tidak menyedarinya
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Signs of stress
Emotion & Physical
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Stress can have both positive and negative effects.
Stress is a normal, adaptive reaction to threat. It signals danger and prepares us to take defensive action.
Stress also motivates us to achieve and fuels creativity.
Bad : Chronic (berpanjangan) & overwhelming (ketara/teruk)
Stress ; Good or bad ?
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1) StressProlonged &
Overwhelming
ILLNESS
1. Anxiety disorders
2. Depressive
disorders
3. Psychosis
4. Substance abuse
Genetic
Personality
(introvert)
Coping Styles Lack of
Social/Family
Supports
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stress
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PENYAKIT TANDA2 NAMA PENYAKIT
1. Psychosis hallusinasi; mendengarsuara ghaib DLL
Schizophrenia, Pikosis dadah
2. Mood sedih, murungmania; terlalu gembira
KemurunganBipolar
3. Anxiety risau, gemuruh, takut, sesak nafas
Panic disorder, Obsessive Compulsive Disorder, Phobia, Trauma (PTSD
4. Kanak-kanak ; Dalam dunia sendiri, komunikasiHyperactive
Autism, Hyperactive, Pembelajaran DLLConduct Disorder
5. Org tua ; Lupa dementia, delirium DLL
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Kategori Punca stres TEKANAN MIKRO
Tekanan dalam hidup seharian
E.g. traffic jam, kurang kerjasama dari suami & anak-anak dll.
TEKANAN MAJOR
‘life events’ - SSRS
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COMMON CAUSES OF STRESS1. Catastrophic events:
Large earthquakes, hurricanes, wars
2. Major life changes, positive or negative: Marriage, divorce, death of a parent, beginning a new job, starting college
3. Minor hassles: Standing in line, traffic jams, noisy environments
Adjustment in life, new role (promotion, marriage).
Events: births, deaths, reunions, weddings, divorce, moving.
Responsibilities: Unpaid bills, lack of money
Work/study: exams, rush hour traffic, project deadlines
Personal relationships: conflict, deception
Lifestyle 12Stress Management AP Dr Ramli M
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PUNCA-PUNCA STRESSPekerjaan 46%
Keluarga 34%
Kehidupan sosial 22%
Masalah peribadi 14%
Masalah kesihatan & kurang kemahiran profesional
13%
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Faktor Individu Individu berbeza – nilai ambang berbeza
Gabungan pelbagai faktor yg boleh mempengaruhi stress: Kualiti ketahanan & optimis seseorang
Pengalaman lalu
Persepsi sama ada keadaan terancam/ tidak.
Sistem sokongan
(Steptoe 1993, Friedman 1990)
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Early warning signs.1. Chronic fatigue - exhaustion, tiredness, a
sense of being physically run down 2. Anger at those making demands 3. Self-criticism for putting up with the demands 4. Negativity, and irritability 5. Exploding easily 6. Frequent headaches and gastrointestinal
disturbances 7. Weight loss or gain 8. Sleeplessness and depression 9. Shortness of breath 10. Increased degree of risk taking
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The more you give, the more you will get
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Handling the challanges; facing vs. avoiding
KNOW YOUR LIMITATIONS !!
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Expectation---Reasonable, realistic, achievable
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Dimension
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Togetherness
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JOM EXERCISE
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Islamic approach Iktiar Tawakkal
Qada’ Qadar
Redha
Konsep sabar
Submission
Terapi sujud vs yoga
Quranic recitation vs Breathing technique
Concept of Moderation
Decision making
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1. Problem Solving Brainstorm the problems
Prioritize the problems
Brainstorm the possible solutions
Prioritize the solutions
ACTION
Revise if problem has not solved
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Decision making Decision A Decision B
Pro(s); 1, 2 3, 4, 5, 6, 7 ,8, 9, 10
Con(s) ; 1, 2
Pro(s); 1, 2, 3
Con(s); 1,2,3,4,5,6,
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PENGENDALIAN STRESS:COPING ABILITIES
Def.: Usaha yang dibuat untuk menangani situasi yang menimbulkan stress
Dua jenis utama:
Problem-focused (tumpuan pada masalah)
Emotion-focused (tumpuan pada emosi)
Avoidance
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2. KOMUNIKASI BERKESAN
29
ASERTIF
MENDENGAR
DGN.
PRIHATIN
MEMULAKAN
PERBUALAN
KENALPASTI
PERASAAN
(LIHAT)
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TEAM WORK !!
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3. MENGENDALIKAN KRITIKAN Kritikan boleh membantu utk kenalpasti
tingkahlaku kita yang: Mengganggu orang lain
Menyebabkan orang tidak suka pada kita
Menyusahkan diri kita
Belajarlah utk dengar kritikan & pilih sama ada anda mahu lakukan sebarang perubahan.
Anda tidak perlu percayai setiap kenyataan yg orang buat tentang diri anda. Anda boleh menerima atau menolak kritikan.
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Mengendalikan Kritikan
Benar & bersifat
membina
Akui kesilapan anda
Pohon kemaafan
Ambil langkah utk betulkan keadaan
Benar, tetapi
tidak membina
Akui kesilapan anda
Bersikap tegas dlm tangani penghinaan
Ambil langkah utk betulkan keadaan
Tidak benar Dapatkan maklumat tambahan
Perbetulkan salah tanggapan
Tidak jujur &
tidak pasti
kebenarannya
Cuba bersetuju setakat yg boleh
Dapatkan idea-idea baru.
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4. Pengurusan MasaTime Management Important Vs. Urgent
Buat senarai tentang perkara yg perlu dilakukan & keutamaannya
Agihkan masa yg sesuai & laksanakan
DIARY
Jarakkan perubahan dlm hidup anda:
Beri diri anda masa utk sesuaikan diri dari satu perubahan kpd yg lain.
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2. Sikap Asertif Tunjukkan diri anda yg sebenar:
Buangkan pendapat bahawa semua orang perlu menyukai anda
Buangkan pendapat bahawa jika orang tidak menyukai anda, anda telah gagal dlm hidup
Buangkan pendapat bahawa utk disukai, anda perlu lakukan apa yg org lain hendak anda lakukan
Hargai diri anda
Berani berkata “TIDAK”
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Anger – ‘Good’ or ‘Bad’ ???
Anger is caused by a combination of an irrational perception
of reality and a low frustration point.
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Cara menunjukkan kemarahan yang tidak sesuai Bersikap menyerang
Sifat pasif
Menyerang secara pasif
Mengelakkan diri
Penafian
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Pengendalian konflik & kemarahan Menyelesaikan konflik
Bincang dengan semua yang terlibat
Akui adanya konflik
Galakkan perbincangan menggunakan pernyataan “saya”
Pastikan setiap pihak fahami keadaan: konflik nilai, matlamat, jalan menuju matlamat, territory atau semua?
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Parenting Styles; Skil Keibubapaan
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Types Of Parenting1. Authoritarian / disapproving (Sangat
Berkuasa)= very strict, not entertaining the child’s opinion. “follow what I said without excuse”. Reprimand, punishes for emotional retaliation
2. Neglecting / dismissing (abai)= doesn’t care about the child’s whereabouts,
3. Indulgent/permissive (Terlebih manja)= pampering the child, borderless freedom, no set limit, little guidance
4. Authoritative = set limit, in-control yet they are willing to listen of child’s view, warm and affective.
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Rasulallah S.A.W.
• Full of love
• Still has min degree limits0-7
• Set limit +++
• Instill responsibility7-12
• As friend
• Guidance + freedom>12
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Match1. Responsive to children's’
needs.
2. Indifferent to children, ignore them
3. Reject their children
4. Critical, derogatory, dissatisfied with their children.
5. Warm, understanding and accepting.
A. Hostile and antisocial
B. Poor self-control, difficulty with social interactions when teenagers.
C. Compliant with parent’s wishes
D. Happy and friendly
E. Dissatisfied with themselves , low self-esteem.
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Work-life Balance proper prioritizing between "workaholics" (career and
ambition) on the one hand and "lifestyle" (Health, pleasure, leisure, family and spiritual development/meditation) on the other. Related, though broader, terms include "lifestyle calm balance" and "life style choices"
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