Bijak Urus Stress. Bahagian Perlindungan Jabatan Perdana Menteri 1
Profail Penceramah ● Saidatul Sariyah Binti Sainawan ● Pegawai Psikologi Kanan, Jabatan Perdana Menteri ● Clinical Psychologist (locum) Gymcademy. ● MA Clinical Psychology , UKM 2
01 02 03 04 Apa itu stress? Jenis-jenis Penyakit Mental Kaitan otak, fisiologi tubuh dan stress. Bijak urus stress. Brain gym Pengisian (4 Jam) 3
Apa itu Stress? 4
Apa itu Stress Eustress Stress yang membina dan memberikan kesan positif pada anda. Distress Individu tidak boleh menyesuaikan diri dan menyebabkan tekanan. 5
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Kesihatan Mental di Malaysia 9
Punca (BioPsychoSocial) 10
—DASS 21 https://epsikologi.jpm.gov.my/ 11
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Kebimbangan/Anxiety Disorders 13
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Kemurungan/Depression 17
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Bipolar Disorder 19
OCD 20
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Rawatan Kesihatan Mental 23
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Kaitan Otak dan stress. 25
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Bijak Kawal Stress 27
Bijak Urus Stress. Brain Gym Selfcare Relaxation techniques/ teknik relaksasi Sleep hygiene 28
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Soalan yang perlu ditanya. ● How do you feel right now? ● Who or what keeps you feeling this way? ● What causes you to go beyond the upper boundary (hyperarousal) of your window of tolerance? ● What causes you to go beyond the lower boundary (hypoarousal) of your window of tolerance? ● When you are led to step outside of your window of tolerance, what do you feel? What does your body feel? ● How do you usually cope when you are past the limits of this window? 30
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Brain Gym activity! Latihan aktifkan otak 33
Bila kali terakhir anda buat “Self Care”? 34
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Tukar hobi anda menjadi “Self Care”. ● Menukang ● Memasak ● Kemas rumah ● Lipat baju ● Memancing ● Layan movie 36
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Kos Self Care! Paling anda suka! Tentukan Masa Tentukan durasi 41
Teknik Relaksasi ● Teknik pernafasan (breathing technique) ● Progressive Muscle Relaxation 42
Diaphragmatic Breathing Technique 43
Progressive Muscle Relaxation 44
Sleep Hygiene 45
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Elakkan Stigma, penyakit MENTAL perlu dirawat seperti penyakit FIZIKAL 50