Personality Development Mini Project

DPK 20073 PERSONALITY DEVELOPMENT
SESSION DECEMBER 2020

MINI PROJECT

LECTURER’S NAME: MISS ILI AQILA BINTI ISMAIL

NAME REG NO
MUSHIRAH BT NAZLI 06DSK20F1041
NURUL AUDILA BT ARIFIN 06DSK20F1017
NUR SYAHIDA BT ADDNAN 06DSK20F1005
NUR SYAZALINA BT HELLMIDY 06DSK20F1008
NUR IWANI SYAHIRAH BT ABU HANAFIAH 06DSK20F1038

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Table of Content

No. Content Page

1. What is stress 3-4

2. Factor of stress 5-11

3. Cause of stress 12-14

4. Practical method to overcome stress 15-17

5. Non-practical method to overcome stress 18-20

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WHAT IS STRESS?

Stress is our body response to pressure. Many different situations or life events can
cause stress. Stress can be defined as any type of change that causes physical, emotional, or
psychological strain. Everyone experiences stress to some degree. The way you respond to
stress, however, makes a big difference to your overall well-being. There is no definition of
stress that everyone agrees on, what is stressful for one person may be pleasurable or have little
effect on others. We all react to stress differently.

The Oxford Advanced Learner’s Dictionary
Tension, pressure or worry resulting from problems in one’s life.

Tim Rogers
The feeling of not being able to cope with problems or potential in
one’s life

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Stress is feeling that people have when they are struggling to cope with challenges
related to finances, work, relationships, environment, and other situations. Moreover, stress is
felt when an individual perceives a real or imagined challenge or threat to their well-being.
The threat, event or change are commonly called stressors. Stressors can be internal (thoughts,
beliefs, attitudes or external loss, tragedy, change). Stress is the body’s natural defence against
predators and dangers. It causes the body to flood hormones that prepare its systems to evade
or confront danger.

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FACTORS OF STRESS
(Cause of Stress)

STRESSORS

Stressors are also known as things which happen
to you and which reinforce your feeling of being
unable to cope.

Relationship
or

Family

Internal Environment
or
ROUTINE
Emotional AND DAILY
Conflict
CAUSES

Social Work
or

School

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RELATIONSHIP OR FAMILY

Being too busy
to spend time
with each other

and share
responsibilities.

Abuse or Financial
control in problem.
relationship.
RELATIONSHIP
Divorce. OR

FAMILY

Not
communicating.

Consuming too
much alcohol
and/or using

drugs.

There are people in all of our lives that cause us stress. It could be a
family member, an intimate partner, friend, or coworker.

Any major life change can be stressful, even a happy event like a
wedding or a job promotion. More unpleasant events, such as a
divorce, major financial setback, or death in the family can be

significant sources of stress.

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Environment

Noise.

Insect. Crowding.

Light. Air quality.

War and Colors.
other
Tornadoes
manmade and other
disasters.
natural
disasters.

Everyday life is full of environmental stressors that cause minor irritations. If you use an
alarm clock to wake up, the loud noise from your alarm is an environmental stressor.
Extreme temperatures are also environmental stressors and can lead to discomfort.

How you view the world or a particular situation can determine whether
it causes stress. For example, people who feel like they're doing a good
job at work will be less stressed out by a big upcoming project than those

who worry that they are incompetent.

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WORK OR SCHOOL

Upcaming tests or Too much A heavy workload.
deadline. homework or task.

Lack of Poor sleep Participating in
organization. schedulde. class or office.

Lack of support. Fear of being laid Pressure to
off. perform to meet
rising expectations.

Pressure to work Lack of control
at optimum levels. over how you do

your work.

Working or school environment can contribute to stress. People always stress when
their working or school environment is not good or poor.

Your stress level will be different based on your personality and how you
respond to situations. Some people let everything roll off their back. To
them, work stresses and life stresses are just minor bumps in the road.

Others literally worry themselves sick.

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SOCIAL

Fear of
crime.

Racial Living in an
harassment. urban area.

Problem Poverty.
neighbours.

SOCIAL

Victim of Low social
crime. support.

Rude, Bureaucracy
aggressive, or red tape.
unhelpful

people.

Social is included relationship toward others. Sometimes, when the relationship is
not working, it also can make people become stress.

When you regularly hear about the threat of terrorist attacks, global warming,
and toxic chemicals on the news, it can cause you to feel stressed, especially
because you feel like you have no control over those events. Fears can also hit
closer to home, such as being worried that you won't finish a project at work or

won't have enough money to pay your bills this month.

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INTERNAL

Depression. Anxiety.
Low Anger.
Self-Esteem.

INTERNAL

Guilt.

Grief.

Emotional conflict can contribute to stress. Inner emotional conflicts can result in
physical discomfort or pain, often in the form of tension headaches, which can be

episodic or chronic, and may last from a few minutes or hours, to days and
associated pain being mild, moderate and unbearable.

Unrealistic expectations. No one is perfect. If you expect to do everything
right all the time, you're destined to feel stressed when things don't go as

expected.

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RELATIONSHIP OR FAMILY STRESS

ENVIRONMENT STRESS

WORK OR SCHOOL STRESS

SOCIAL STRESS

INTERNAL STRESS
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WORK CAUSES
Job Demand → all physical, psychological, social or organizational aspects of a job

that require continuous physical and/or psychological.
→ have been identified as one of the most common sources of work-

related stress.
• Long work hours and demanding work shifts
• High time pressure
• Ergonomic problems
• Unpleasant physical conditions

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Job security → assurance that an employee has about the continuity of gainful
employment for his or her work life.

→ arises from the term of the contract of employment, collective
bargaining agreement, or labour legislation that prevents arbitrary
termination, layoffs, and lockouts.

→ it may also be affected by general economic conditions.
▪ Downsizing
▪ Financial crisis
▪ Technological changes
▪ Racism
▪ Gender
▪ Lack of experience and training
▪ Lack of education

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Relationship with supervisor → toxic boss is, unsurprisingly, the top cause of
unhappiness in the workplace.

→ half of employees have left their jobs to get away
from a bad manager.

→ having a bad boss can make your work life a
misery, but it can also make you sick, both
physically and mentally.

• Lack of trust • Discrimination
• Lack of support • No reward or recognition
• No openness or • No clear direction and

transparency vision
• Not setting • Not understanding

expectations clearly employee strength areas

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METHODS TO OVERCOME STRESS
❖ What is managing stress?

Managing stress means mastering techniques that will make you feel more in control of your
stressor and symptoms.

There are many different ways of managing stress but these techniques are not a once in life
time solution but a dynamic process which should be reviewed and updated from time to time.
There are some things that could be changed and others that should be accepted.

❖ What method can be use to overcome stress?
There two method to overcome stress, practical method and non-practical method.

❖ What is practical method?
One of practical method is action technique. Action techniques allow us to predict and deal
with the world around. In action techniques change is key word. In order to make changes,
you should know how to take control and how to be assertive.
When you stress, only you who must take action to control yourself by doing something.
The more you struggle to banish problems the more you feel hopeless.

❖ There are list of pros and cons of action techniques.
Pros ▪ Sense of control

▪ Effective use a time
▪ Applicable at work and home
▪ Allow to achieve complex and distant goals

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Cons ▪ Lead to obsessiveness and dissatisfaction
▪ Impatient with things that cannot be changed
▪ Useless quest for change

❖ What can I do to manages stress?

Here I give you some tips to manage your stress:

✓ Exercise
Working out regularly is one of the best ways to relax your body and mind. Plus,
exercise will improve your mood.

✓ Relax your muscles
When you’re stressed, your muscles get tense. You can help loosen them up on your
own and refresh your body by stretching, enjoying a massage, taking a hot bath or
shower and getting a good night’s sleep.

✓ Deep breathing
Stopping and taking a few deep breaths can take the pressure off you right away. You’ll
be surprised how much better you feel once you get good at it. You just need follow
these 5 steps:
1) Sit in a comfortable position with your hands in your lap and your feet on the
floor. Or you can lie down.
2) Close your eyes.
3) Imagine yourself in a relaxing place. It can be on the beach, in a beautiful field
or grass, or anywhere that gives you a peaceful feeling.
4) Slowly take deep breaths in and out.

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5) Do this for 5 to 10 minutes at a time.
✓ Eat well

Eating a regular, well-balanced diet will help you feel better in general. It may also
help control your moods. Your meals should be full of vegetables, fruit, whole grains,
and lean protein for energy. And don’t skip any. If you skip this can put you in a bad
mood and increase your stress.
✓ Slow down
If you so busy, sometimes you need to slow down and chill out. Look at your life and
find small ways you can do that. For example, set your watch 5 to 10 minutes ahead to
avoid the stress of being late.
✓ Make time for hobbies
For example, doing an art project, playing golf and doing puzzles. That’s can make
you feel good, and it will help relieve your stress.
✓ Talk about your problems
If thing are bothering you, talking about them can help lower your stress. You can talk
to family members, friends, a trust clergyman, your doctor or a therapist.
✓ Go easy on yourself
Accept that you can’t do things perfectly no matter how hard you try. You also can’t
control everything in your life. So do yourself a favour and stop thinking you can do
so much. And don’t forget to keep up your sense of humour. Laughter goes a long way
towards making you feel relaxed.

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Adapt method to overcome stress
Non-practical method

Non-practical method is known as relaxation techniques. Relaxation techniques will
allow us to predict and deal with our reaction to the world around us. Relaxation philosophies
are always associated with the Eastern thought that happiness and peacefulness can be reached
through a state of inner calmness. People can achieve fulfilment and reward by experiencing
life for what it is and by learning to accept things at they are. These techniques help to reduce
stress symptoms. These are list of pros and cons of relaxation techniques:
Pros

• Acceptance of life in the cycle
• Reduction of anxiety
• New kinds of rewards
• A broader view of the world

Cons

• Avoidance of change
• Avoidance of making decisions
• Escapisms

There are several other methods you can use to relax or reduce stress, including:
1. Deep breathing exercises regularly.
▪ Get comfortable. You can lie on your back in bed or on the floor with a pillow
under your head and knees. Or you can sit in a chair with your shoulders,
head, and neck supported against the back of the chair.
▪ Breathe in through your nose. Let your belly fill with air.
▪ Breath out through your nose.
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▪ Place one hand on your belly. Place the other hand on your chest.
▪ As you breathe in, feel your belly rise. As you breathe out. Feel your belly

lower. The hand on your belly should move more than the one that’s on your
chest.
▪ Take three more full, deep breaths. Breathe fully into your belly as it rises and
fall with your breath.
2. Meditation.
▪ Meditation takes practice, keep in mind for instance that it’s common for your mind
to wander during meditation, no matter how long you’ve been practicing meditation.
If you’re meditating to calm your mind and your attention wanders, slowly return to
the object, sensation or movement you’re focusing on. Remember, there’s no right
way or wrong way to meditate. What matter is that meditation helps you reduce your
stress and fell better overall.
3. Progressive muscle relaxation.
▪ Progressive muscle relaxations a method that helps relieve that tension. You tense a
group of muscles as you breathe in, and you relax them as you breathe out. You work
on your muscle groups in certain order. When your body is physically relaxed, you
cannot feel anxious. If you have trouble falling asleep, this method may also help
with your sleep problems.
4. Relaxation to music.
▪ Music can have a profound effect on both the emotions and the body. Faster music
can make you feel more alert and concentrate better. Upbeat music can make you feel
more optimistic and positive about life. A slower tempo can quiet your mind and
relax you muscles, making you feel soothed while releasing the stress of the day.
Music is effective for relaxation and stress management.

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5. Counseling, to help you recognize and release stress.
▪ Therapists and counsellors use many types of treatment to help people cope with

stress in healthy ways. For example, cognitive behavioral therapy (CBT) is often an
effective form of therapy for stress. CBT can help change negative thought pattern
that develop because of stress. It is often used to help people find new ways of
thinking about events that cause stress. These new ways of thinking can help reduce
the impact of the stressor.

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