tag:blogger.com,1999:blog-73400623195283617732024-03-14T14:06:53.653+08:00Blog Kesihatan: Ceria SelaluHargailah Hidup Kita, tangani stress walau hidup kita hanya dikatakan sementara sahaja namun hargailah ia, penuhi dengan keceriaan,walau dalam apa jua keadaan.Sonny Tanhttp://www.blogger.com/profile/03460693210367033970noreply@blogger.comBlogger1125tag:blogger.com,1999:blog-7340062319528361773.post-12443150856240050552011-12-05T13:24:00.001+08:002011-12-12T09:15:17.410+08:00Definisi Stress<div class="style28" style="margin: auto 0cm; text-align: center;"><span class="style341"><u><span lang="EN-US" style="font-size: 14pt;"><span style="color: red; font-family: Arial;"><strong>APA ITU STRESS</strong></span></span></u></span></div><div class="style28" style="margin: auto 0cm;"><span class="style341"><u><span lang="EN-US" style="font-size: 14pt;"><span style="background-color: #f1c232; color: #155b5b; font-family: Arial;"><strong>Definisi 'Stress' </strong></span></span></u></span></div><div align="center" class="style14" style="margin: auto 0cm; text-align: center;"><span lang="EN-US"><span style="color: #155b5b; font-family: Arial;"><strong>'Stress' atau tekanan melibatkan penggunaan semua sistem yang ada dalam badan yang melampaui keupayaan. Individu berkenaan mendapati sukar menyesuaikan diri dengan keadaan dan memerlukan usaha yang lebih untuk mencapai keseimbangan dalam dirinya dan dengan alam sekitar.</strong></span></span></div><div align="center" class="style14" style="margin: auto 0cm; text-align: center;"><shapetype coordsize="21600,21600" filled="f" id="_x0000_t75" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f"><stroke joinstyle="miter"></stroke><formulas><f eqn="if lineDrawn pixelLineWidth 0"></f><f eqn="sum @0 1 0"></f><f eqn="sum 0 0 @1"></f><f eqn="prod @2 1 2"></f><f eqn="prod @3 21600 pixelWidth"></f><f eqn="prod @3 21600 pixelHeight"></f><f eqn="sum @0 0 1"></f><f eqn="prod @6 1 2"></f><f eqn="prod @7 21600 pixelWidth"></f><f eqn="sum @8 21600 0"></f><f eqn="prod @7 21600 pixelHeight"></f><f eqn="sum @10 21600 0"></f></formulas><path gradientshapeok="t" o:connecttype="rect" o:extrusionok="f"></path><lock aspectratio="t" v:ext="edit"></lock></shapetype><shape alt="" id="_x0000_s1026" o:allowoverlap="f" style="height: 90pt; left: 0px; margin-left: -111.6pt; margin-top: -343pt; mso-position-vertical-relative: line; mso-wrap-distance-left: 0; mso-wrap-distance-right: 0; position: absolute; text-align: left; width: 90pt; z-index: 251655168;" type="#_x0000_t75"><span style="font-family: Arial;"><strong><span style="color: #155b5b;"><imagedata o:title="pengurusan_stress_3" src="file:///C:\Users\acer\AppData\Local\Temp\msohtmlclip1\01\clip_image001.jpg"></imagedata><wrap type="square"></wrap></span></strong></span></shape><span lang="EN-US"><span style="font-family: Arial;"><strong><span style="color: #155b5b;">Robbins, 1993, menerangkannya sebagai: <br />
<cite><span style="font-family: "Arial", "sans-serif";">“Suatu keadaan yang dinamik yang menyebabkan individu berdepan dengan peluang, kekangan atau desakan terhadap apa yang dihasratkan. Pada masa yang sama wujud ketidakpastian akan hasilnya dan hasil tersebut adalah penting kepada individu tersebut”.</span></cite></span></strong></span></span></div><div align="center" class="style14" style="margin: auto 0cm; text-align: center;"><br />
</div><div align="center" class="style14" style="margin: auto 0cm; text-align: center;"><span lang="EN-US"><strong><span style="color: #155b5b; font-family: Arial;">Secara keseluruhannya 'stress' adalah:</span></strong></span></div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: center;"><span lang="EN-US" style="font-family: "Arial", "sans-serif";"><strong>Ketidakupayaan memenuhi tuntutan persekitaran </strong></span></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: center;"><b><span lang="EN-US" style="font-family: "Arial", "sans-serif";">Gangguan fungsi kehidupan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: center;"><b><span lang="EN-US" style="font-family: "Arial", "sans-serif";">Perubahan dinamik yang menyebabkan individu berdepan dengan masalah, kekangan dan desakan hidup </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: center;"><b><span lang="EN-US" style="font-family: "Arial", "sans-serif";">Peristiwa atau keadaan persekitaran yang mendatangkan akibat yang negatif </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: center;"><b><span lang="EN-US" style="font-family: "Arial", "sans-serif";">Tekanan yang mengakibatkan kebimbingan, keletihan dan ketegangan kepada individu </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0cm 0cm 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: center;"><b><span lang="EN-US" style="font-family: "Arial", "sans-serif";">Tindak balas luaran yang mengganggu mental dan fizikal atau tindak balas kimia dalam tubuh </span></b></li>
</ul><div align="center" class="style14" style="margin: auto 0cm; text-align: center;"><span lang="EN-US"><strong><span style="color: #155b5b; font-family: Arial;">Hakikatnya 'stress' itu normal dan berlaku kepada setiap insan. Kita memerlukan 'stress' sebagai peransang. Namun apabila stress itu tidak boleh dikendalikan ia akan membebankan kita.</span></strong></span></div><div class="separator" style="clear: both; text-align: center;"></div> <br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-Nf4qUgnzTHs/TtuQfeERXsI/AAAAAAAAAAM/Sscup3e7Tr0/s1600/Picture1+stress.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" dda="true" height="213" src="http://4.bp.blogspot.com/-Nf4qUgnzTHs/TtuQfeERXsI/AAAAAAAAAAM/Sscup3e7Tr0/s320/Picture1+stress.png" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Stress</td></tr>
</tbody></table> <br />
<div class="separator" style="clear: both; text-align: center;"></div><div align="center" class="style14" style="margin: auto 0cm; text-align: center;"><span lang="EN-US"><shape alt="" id="_x0000_i1025" style="height: 187.5pt; width: 269.25pt;" type="#_x0000_t75"><imagedata o:href="http://rasdian.freespaces.com/pengurusan_stress.gif" src="file:///C:\Users\acer\AppData\Local\Temp\msohtmlclip1\01\clip_image002.gif"><strong><span style="color: #155b5b; font-family: Arial;"><div align="center" class="style34" style="margin: auto 0in; text-align: center;"><b><span style="font-size: large;"><u>Cara Penerimaan 'Stress'</u></span></b></div><div align="center" class="style14" style="margin: auto 0in; text-align: center;">Setiap individu mempunyai ketahanan yang berbeza sewaktu menghadapi tekanan atau 'stress'. Biasanya terdapat dua kategori penerima 'stress'. </div><div align="center" class="style14" style="margin: auto 0in; text-align: center;">Individu A:<br />
Menerima 'stress' dengan tindakbalas yang menggambarkan keresahan, gementar, <br />
marah tidak menentu, emosi terganggu, mengalami penyakit dan sebagainya. </div><div align="center" class="style14" style="margin: auto 0in; text-align: center;">Individu B:<br />
Menerima stress dengan tenang dan tidak mengalami perubahan emosi <br />
dan fizikal yang negatif. Segala-segalanya dalam keadaan terkawal.</div><div class="style14" style="margin: auto 0in;">Berbanding Dengan Kesihatan Mental Sihat:</div><div class="style14" style="margin: auto 0in;"><cite><span style="font-family: "Arial", "sans-serif";">‘Kebolehan mengekalkan hubungan yang harmoni dengan orang lain, kebolehan mengambil bahagian dalam aktiviti kemasyarakatan dan kebolehan untuk menyumbang kepada masyarakat. Kesihatan mental adalah kemampuan seseorang individu, kumpulan dan persekitaraan untuk berinteraksi dengan individu lain dengan menggunakan cara pemikiran, perasan dan keupayaan berkomunikasi bagi mencapai kesejahteraan hidup yang saksama’.</span></cite></div><div align="right" class="style14" style="margin: auto 0in; text-align: right;">(Dasar Kesihatan Mental Kebangsaan <country-region w:st="on"><place w:st="on">Malaysia</place></country-region>)</div><div class="style14" style="margin: auto 0in;">Merasa Selesa Dengan Diri Sendiri</div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Menghormati diri </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Bersikap realistik </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Bertolak ansur </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Boleh menerima kekecewaan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Tidak terlalu emosi </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Boleh menangani pelbagai situasi </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Mendapat kepuasan </span></b></li>
</ul><div align="center" class="style14" style="margin: auto 0in; text-align: center;">Merasa Selesa Dengan Orang Lain</div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l13 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Bersikap saling percaya mempercayai </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l13 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span lang="FR" style="font-family: "Arial", "sans-serif"; mso-ansi-language: FR;">Merasa diri sebahagian daripada ahli kumpulan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l13 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Rasa bertanggungjawab kepada orang lain </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l13 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Boleh menerima perbezaan pendapat </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l13 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Tidak mengambil kesempatan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l13 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Berupaya menyayangi </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l13 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Memupuk hubungan yang memuaskan dan berkekalan </span></b></li>
</ul><div align="center" class="style34" style="margin: auto 0in; text-align: center;"><br />
</div><div align="center" class="style34" style="margin: auto 0in; text-align: center;"><b><span style="font-size: large;"><u>Punca 'Stress'</u></span></b></div><div align="center" class="style14" style="margin: auto 0in; text-align: center;">Penyebab kepada 'stress' berbeza-beza di antara satu individu dengan individu yang lain. Antara lain dapat dikategorikan sebagaimana berikut:</div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l9 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Individu – berpunca dari segi kepercayaan, perasan, cara berfikir dan cara kita bertindak </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l9 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Interpersonal – mempunyai hubungkait dengan orang yang kita temui. </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l9 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span lang="FR" style="font-family: "Arial", "sans-serif"; mso-ansi-language: FR;">Organisasi – institusi di mana kita bekerja </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l9 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Masyarakat – tempat kita tinggal dan bekerja </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l9 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span lang="FR" style="font-family: "Arial", "sans-serif"; mso-ansi-language: FR;">Lain-lain – budaya, negara, antarabangsa, atau sejagat </span></b></li>
</ul><div align="center" style="text-align: center;"><br />
</div><div align="center" style="text-align: center;"><br />
</div><div align="center" style="text-align: center;"><span class="style341"><b><u><span style="font-size: 14pt;">Faktor-faktor 'Stress'</span></u></b></span><b><span style="color: #cccccc;"></span></b></div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l17 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Faktor interpersonal </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l17 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Faktor diri </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l17 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Faktor organisasi </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l17 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Faktor kekurangan sumber </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l17 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Faktor luaran </span></b></li>
</ul><div class="style14" style="margin: auto 0in;"><u>Faktor interpersonal</u></div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l2 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Konflik dengan rakan, pekerjaan dan lain-lain </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l2 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Hubungan tidak baik, tidak dapat sokongan, kepercayaan dan kerjasama. </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l2 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Konflik dengan pihak atasan </span></b></li>
</ul><div class="style14" style="margin: auto 0in;"><u>Faktor diri</u></div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l10 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Hubungan suami/isteri (dalam keluarga) </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l10 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Sakit/penyakit </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l10 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Keinginan tidak tercapai </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l10 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Dendam dan iri hati </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l10 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Takut kebebasan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l10 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Rasa bersalah </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l10 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Perpindahan/perubahan mengejut </span></b></li>
</ul><div class="style14" style="margin: auto 0in;"><u>Faktor organisasi</u></div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l18 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Semua kerja perlu segera -kesuntukan masa </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l18 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Beban kerja berterusan (kronik) </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l18 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Perbezaan persediaan tugas dengan ketetapan tugas </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l18 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span lang="FR" style="font-family: "Arial", "sans-serif"; mso-ansi-language: FR;">Bebanan kerja kerana kuantitatif dan kualitatif </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l18 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Mengalami kebosanan di tempat kerja </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l18 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Merasakan idea sendiri yang betul </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l18 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Selalu salahkan orang lain </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l18 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Rasa tidak sabar dan mudah meradang terhadap rakan kerja </span></b></li>
</ul><div align="center" class="style14" style="margin: auto 0in; text-align: center;"><span lang="FR" style="mso-ansi-language: FR;">'Stress' di tempat kerja juga boleh berpunca dari:</span></div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l8 level1 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><shapetype coordsize="21600,21600" filled="f" id="_x0000_t75" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f"><stroke joinstyle="miter"></stroke><formulas><f eqn="if lineDrawn pixelLineWidth 0"></f><f eqn="sum @0 1 0"></f><f eqn="sum 0 0 @1"></f><f eqn="prod @2 1 2"></f><f eqn="prod @3 21600 pixelWidth"></f><f eqn="prod @3 21600 pixelHeight"></f><f eqn="sum @0 0 1"></f><f eqn="prod @6 1 2"></f><f eqn="prod @7 21600 pixelWidth"></f><f eqn="sum @8 21600 0"></f><f eqn="prod @7 21600 pixelHeight"></f><f eqn="sum @10 21600 0"></f></formulas><path gradientshapeok="t" o:connecttype="rect" o:extrusionok="f"></path><lock aspectratio="t" v:ext="edit"></lock></shapetype><shape alt="" id="_x0000_s1026" o:allowoverlap="f" style="height: 111.75pt; left: 0px; margin-left: -111.6pt; margin-top: -570.35pt; mso-position-vertical-relative: line; mso-wrap-distance-left: 0; mso-wrap-distance-right: 0; position: absolute; text-align: left; width: 187.5pt; z-index: 251656192;" type="#_x0000_t75"><imagedata o:title="pengurusan_stress_4" src="file:///C:\Users\User\AppData\Local\Temp\msohtmlclip1\01\clip_image001.jpg"></imagedata><wrap type="square"></wrap></shape><b><span style="font-family: "Arial", "sans-serif";">Rasa tertekan dengan sikap ketua/ majikan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l8 level1 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span lang="FR" style="font-family: "Arial", "sans-serif"; mso-ansi-language: FR;">Terlalu banyak atau terlalu sedikit kerja </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l8 level1 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Pertukaran dalam prosedur atau polisi </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l8 level1 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Tiada objektif jelas </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l8 level1 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Ruang atau persekitaran tempat kerja yang tidak selesa </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l8 level1 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Terlalu bosan dengan tugas akan membawa risiko ‘job burnout’ tanda-tandanya: </span></b></li>
<ol type="1"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l8 level2 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 1.0in; text-align: center;"><span class="style141">Bosan bekerja</span><b><span style="font-family: "Arial", "sans-serif";"> </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l8 level2 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 1.0in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Mengasingkan diri </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l8 level2 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 1.0in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Malas ke tempat kerja </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l8 level2 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 1.0in; text-align: center;"><b><span lang="FR" style="font-family: "Arial", "sans-serif"; mso-ansi-language: FR;">Rasa pekerjaan tidak sesuai dan rendah tarafnya </span></b></li>
</ol></ul><div class="style14" style="margin: auto 0in;"><u>Faktor kekurangan sumber</u></div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l6 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Peraturan dan polisi </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l6 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Material </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l6 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Kewangan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l6 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Manusia </span></b></li>
</ul><div class="style14" style="margin: auto 0in;"><u>Faktor luaran</u></div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l12 level1 lfo10; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Bunyi bising </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l12 level1 lfo10; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Alam pekerjaan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l12 level1 lfo10; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Suhu </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l12 level1 lfo10; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><b><span style="font-family: "Arial", "sans-serif";">Persekitaran </span></b></li>
</ul><br />
<span class="style341"><b><u><span style="font-size: 14pt;">Tanda-tanda 'Stress'</span></u></b></span><b><span style="color: #cccccc;"></span></b><br />
<div class="style14" style="margin: auto 0in;">Tegang dan gementar serta gugup</div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l1 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Terlalu runsing – fikiran terganggu </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l1 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Tidak boleh santai </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l1 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Rambut keguguran </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l1 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Sukar tidur </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l1 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Enggan kerjasama </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l1 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Tindakan mengambil dadah </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l1 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Emosi tidak stabil </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l1 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Takut menghadapi masalah </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l1 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Otot mengalami sentakan-sentakan kecil </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l1 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Sistem imun badan lemah </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l1 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Pernafasan kencang </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l1 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Sakit jantung </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l1 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Sakit kepala </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l1 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Perut sebu masalah penghadaman </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l1 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Darah tinggi </span></b></li>
</ul><div align="center" style="text-align: center;"><br />
</div><div align="center" style="text-align: center;"><br />
</div><div align="center" style="text-align: center;"><br />
</div><div align="center" style="text-align: center;"><span class="style341"><b><u><span style="font-size: 14pt;">Strategi Menangani 'Stress' </span></u></b></span><b><span style="color: #cccccc;"></span></b></div><div align="center" class="style14" style="margin: auto 0in; text-align: center;">Muhasabah diri</div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l4 level1 lfo12; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- lihat keupayaan diri – visi nasional Wawasan 2020 (ke 2) </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l4 level1 lfo12; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- kekuatan dan kelemahan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l4 level1 lfo12; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- mengkaji bentuk kemahiran yang diperlukan </span></b></li>
</ul><div align="center" class="style14" style="margin: auto 0in; text-align: center;">Kemahiran pengurusan kendiri</div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l19 level1 lfo13; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- perancangan sistematik </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l19 level1 lfo13; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- pengurusan masa </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l19 level1 lfo13; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- kaji kegiatan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l19 level1 lfo13; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- kaji keseimbangan dalam hidup </span></b></li>
</ul><div align="center" class="style14" style="margin: auto 0in; text-align: center;">Pengurusan emosi</div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l3 level1 lfo14; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- fahami situasi </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l3 level1 lfo14; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- kenal pasti reaksi emosi terhadap tekanan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l3 level1 lfo14; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- keupayaan mengawal emosi </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l3 level1 lfo14; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- pelepasan emosi secara sihat </span></b></li>
</ul><div align="center" class="style14" style="margin: auto 0in; text-align: center;">Kemahiran penyelesaian masalah</div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l16 level1 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- kenal pasti masalah </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l16 level1 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- cari maklumat </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l16 level1 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- analisis maklumat </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l16 level1 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- cari alternatif </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l16 level1 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- nilai alternatif </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l16 level1 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- buat tindakan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l16 level1 lfo15; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- nilai </span></b></li>
</ul><div align="center" class="style14" style="margin: auto 0in; text-align: center;"><shape alt="" id="_x0000_s1027" o:allowoverlap="f" style="height: 120pt; left: 0px; margin-left: 110pt; margin-top: 0px; mso-position-horizontal: right; mso-position-vertical-relative: line; mso-wrap-distance-left: 0; mso-wrap-distance-right: 0; position: absolute; text-align: left; width: 150pt; z-index: 251657216;" type="#_x0000_t75"><imagedata o:title="pengurusan_stress_1" src="file:///C:\Users\User\AppData\Local\Temp\msohtmlclip1\01\clip_image002.jpg"></imagedata><wrap type="square"></wrap></shape>Jaga kesihatan fizikal</div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l14 level1 lfo16; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- amalkan permakanan seimbang </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l14 level1 lfo16; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- <country-region w:st="on"><place w:st="on">cuba</place></country-region> hentikan merokok </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l14 level1 lfo16; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- kawal berat badan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l14 level1 lfo16; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- latihan jasmani </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l14 level1 lfo16; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- masa rehat </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l14 level1 lfo16; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- kurangkan beban kerja </span></b></li>
</ul><div align="center" class="style14" style="margin: auto 0in; text-align: center;">Aktiviti/hobi</div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l5 level1 lfo17; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- membuat sesuatu yang menyibukkan diri, tetapi tidak menyusahkan orang lain </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l5 level1 lfo17; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- melakukan aktiviti yang menyeronokkan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l5 level1 lfo17; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- ambil cuti dan melancong </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l5 level1 lfo17; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- kerap bersama-sama keluarg di hujung minggu </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l5 level1 lfo17; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- bermain muzik / menyanyi / karaoke </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l5 level1 lfo17; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- melukis </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l5 level1 lfo17; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- menulis lirik lagu </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l5 level1 lfo17; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- memancing </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l5 level1 lfo17; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- berkayak </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l5 level1 lfo17; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- lain-lain </span></b></li>
</ul><div align="center" style="text-align: center;"><br />
</div><div align="center" style="text-align: center;"><span class="style341"><b><u><span style="font-size: 14pt;">Pengendalian 'Stress' Yang Berpunca Dari Kerja dan Tugas </span></u></b></span><b><span style="color: #cccccc;"></span></b></div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l11 level1 lfo18; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Buangkan perasaan ‘superman’ dalam diri </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l11 level1 lfo18; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Aturkan pengurusan masa </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l11 level1 lfo18; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Buat sesuatu yang baik untuk orang lain </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l11 level1 lfo18; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Pergaulan bersama rakan sekerja </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l11 level1 lfo18; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Belajar kemahiran atau perkara yang baru </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l11 level1 lfo18; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Hadapi masalah kerja secara terus </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l11 level1 lfo18; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Berbual mengenai tajuk yang tiada kaitan dengan stress yang dihadapi </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l11 level1 lfo18; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Membantu orang lain </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l11 level1 lfo18; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Berbincang melalui jawatankuasa di jabatan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l11 level1 lfo18; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Maklumkan kepada ketua mengenai rancangan kita </span></b></li>
</ul><div align="center" style="text-align: center;"><b><span style="color: #cccccc;"><span style="font-family: Times New Roman;"> </span></span></b></div><div align="center" style="text-align: center;"><span class="style341"><b><u><span style="font-size: 14pt;">Strategi Mengurangkan 'Stress' Aspek Kerohanian </span></u></b></span><b><span style="color: #cccccc;"></span></b></div><div align="center" class="style14" style="margin: auto 0in; text-align: center;"><shape alt="" id="_x0000_s1028" o:allowoverlap="f" style="height: 84pt; left: 0px; margin-left: -111.6pt; margin-top: -425.1pt; mso-position-vertical-relative: line; mso-wrap-distance-left: 0; mso-wrap-distance-right: 0; position: absolute; text-align: left; width: 112.5pt; z-index: 251658240;" type="#_x0000_t75"><imagedata o:title="solat4" src="file:///C:\Users\User\AppData\Local\Temp\msohtmlclip1\01\clip_image003.jpg"></imagedata><wrap type="square"></wrap></shape>Kerohanian adalah faktor penting 'stress'. Cara terbaik ialah merapatkan hubungan diri dengan Allah.</div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l7 level1 lfo19; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- sembahayang </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l7 level1 lfo19; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- zikir </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l7 level1 lfo19; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- munajat </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l7 level1 lfo19; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- meditasi </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l7 level1 lfo19; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- berguru </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l7 level1 lfo19; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">- berbincang dengan rakan </span></b></li>
</ul><div align="center" class="style14" style="margin: auto 0in; text-align: center;"><shape alt="" id="_x0000_s1029" o:allowoverlap="f" style="height: 102.75pt; left: 0px; margin-left: -111.6pt; margin-top: -563.45pt; mso-position-vertical-relative: line; mso-wrap-distance-left: 0; mso-wrap-distance-right: 0; position: absolute; text-align: left; width: 97.5pt; z-index: 251659264;" type="#_x0000_t75"><imagedata o:title="pengurusan_stress_2" src="file:///C:\Users\User\AppData\Local\Temp\msohtmlclip1\01\clip_image004.jpg"></imagedata><wrap type="square"></wrap></shape>Proses Meditasi</div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l21 level1 lfo20; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Tutup mata selama 10 hingga 20 minit </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l21 level1 lfo20; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Pusatkan perhatian kepada sesuatu rangsangan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l21 level1 lfo20; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Proses meditasi berlaku sebaik sahaja fikiran kita ‘mengembara ataupun bergerak’ </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l21 level1 lfo20; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Adakalanya fikiran kita mengembara jauh dari rangsangan asal </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l21 level1 lfo20; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Kemudian kembali ke rangsangan asal di mana penumpuan diberi dengan baik</span></b></li>
</ul><div align="center" class="style14" style="margin: auto 0in; text-align: center;">Munajat</div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l20 level1 lfo21; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Bernafas perlahan-lahan </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l20 level1 lfo21; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Letakkan tapak tangan kanan ke arah kiri dada (kebahagian jantung) </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l20 level1 lfo21; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Tumpukan fikiran untuk pembersihan rohani kebahagian jantung dan hati </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l20 level1 lfo21; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Pejamkan mata dan mulailah dengan zikir munajat atau mendengar melalui kaset </span></b></li>
</ul><div align="center" class="style14" style="margin: auto 0in; text-align: center;"><br />
</div><div align="center" class="style14" style="margin: auto 0in; text-align: center;"><span class="style341"><u><span style="font-size: 14pt;">Strategi Mengurang 'Stress' Aspek Fizikal </span></u></span></div><div align="center" class="style14" style="margin: auto 0in; text-align: center;"><shape alt="" id="_x0000_s1030" o:allowoverlap="f" style="height: 109.5pt; left: 0px; margin-left: -111.6pt; margin-top: -268.3pt; mso-position-vertical-relative: line; mso-wrap-distance-left: 0; mso-wrap-distance-right: 0; position: absolute; text-align: left; width: 97.5pt; z-index: 251660288;" type="#_x0000_t75"><imagedata o:title="pengurusan_stress_5" src="file:///C:\Users\User\AppData\Local\Temp\msohtmlclip1\01\clip_image005.jpg"></imagedata><wrap type="square"></wrap></shape>Strategi mengurangkan tekanan aspek fizikal:</div><ul type="disc"><li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l15 level1 lfo22; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Diet </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l15 level1 lfo22; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Urut </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l15 level1 lfo22; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Mandi air suam/berendam kolam air panas </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l15 level1 lfo22; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Menangis </span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l15 level1 lfo22; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Bermain</span></b></li>
<li class="MsoNormal" style="color: #155b5b; margin: 0in 0in 0pt; mso-list: l15 level1 lfo22; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: center;"><b><span style="font-family: "Arial", "sans-serif";">Menjerit </span></b></li>
</ul><b><span style="color: #155b5b; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">SEKIAN</span></b><br />
<b><span style="color: #155b5b; font-family: "Arial", "sans-serif"; font-size: 12pt; mso-ansi-language: EN-US; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">"Kurangkan gula dalam minum, tambahkan manis dalam senyuman" </span></b></span></strong></imagedata></shape></span></div>Sonny Tanhttp://www.blogger.com/profile/03460693210367033970noreply@blogger.com0