Manage Your Stress
Manage Your Stress

Manage Your Stress

Definition of Stress and Stress Management

Stress is a condition of tension that affects a person’s emotions, thought processes and condition.  When facing stress, the body will release the hormones adrenaline and cortisol. This condition makes the heart rate and blood pressure will increase, breathing becomes faster, and muscles become tense.  Too much stress can threaten a person’s ability to deal with his environment.

Stress management is a technique to regulate the stress faced, as well as an intervention that can make individuals healthy and have good work performance and feel more productive life.  Stress management is the ability to effectively use human resources to cope with mental and emotional disorders or breakdowns. The goal of stress management itself is to improve the quality of life of that individual in order to be better.

Indications or symptoms of Stress

Symptoms of stress can be the following signs:

  1. Physical, that is, breath hunting, dry mouth and esophagus, moist hands, hot feeling, tense muscles, disturbed breathing, constipation, unwarranted fatigue, headaches, wrong veins and restlessness.
  2. Behavior, namely feelings of confusion, anxiety and sadness, annoyance, salah understanding, helplessness, unable to do anything, restless, failing, unattractive, demoralized, difficulty concentrating, difficulty thinking clearly, difficulty making decision and loss of interest in others.
  3. Disposition and personality, that is, the cautious attitude becomes excessively meticulous, anxiety becomes quick to panic, lack of self-confidence becomes prone, aggravation becomes explosive.
  4. Intellectual, that is, easy to forget, chaotic his mind, decreased memory, difficult to concentrate, likes to daydream excessively, the mind is filled with only one thought.
  5. Interpersonal, that is, indifferent and silent to others, trust in others decreases, easily breaks promises in others, enjoys finding fault with others or attacks with words, excessive closure, and easy to blame others.
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Factors Causing Stress

there are three main sources that can cause the onset of Stress namely:

Environmental Factors

  1. Economic Uncertainty, for example, people feel anxious about the continuity of their work.
  2. Political Uncertainty, for example, the existence of wars due to power struggles.
  3. Technological Changes, for example with the presence of electronic tools etc., the emergence of bombs everywhere.

Organizational Factors

  1. Task Demands, such as the design of individual work, the conditions of work, and the physical layout of the work.
  2. Role Demands, for example there is an excessive burden role in the organization.
  3. Interpersonal demands, e.g. absence of support from certain parties or bad relationship.

Personal Factors.

  1. Family Problems, for example, difficulties in making a living and fractured family relationships.
  2. Economic Issues, for example, what it has does not meet what it covets.
  3. Comes from his own personality.

Solutions in an effort to avoid and overcome Stress

Some ways to avoid Stress:

When at home:

  1. Looking for a relaxing time at home.
  2. Get Enough Sleep
  3. Learn and Master Time Management Techniques
  4. Exercise Regularly
  5. Smile a lot
  6. Arranging the house

When at Work:

  1. Looking for a relaxing time at work
  2. Become a Member of the Association
  3. Build a Positive Attitude and Mindset
  4. Not taking home from work
  5. Familiarity with colleagues, superiors and subordinates
  6. Working for worship is not money alone
  7. Not hanging life on work
  8. Fill your rest or free time with useful ones
  9. Overcoming conflicts with a cool head and deliberation

Some ways to deal with Stress:


Psychotherapy is an intervention effort by a trained psychotherapist so that his client can overcome his problem. In basically the method of psychotherapy is an individual face-to-face interview, but in practice many variations of psychotherapeutic techniques depend on the underlying theory and the type of problems that the client often faces. The purpose of psychotherapy is to restore the client’s disturbed psychiatric state (ranging from mild problems to severe mental disorders) in order to function again optimally so that the client feels that he can feel that he is more mentally healthy.

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Based on the theories and techniques applied there are several types of psychotherapy:

  1. This technique was introduced by Sigmund Freud. In accordance with his theory, Freud tried to explore the realm of his patient’s unconscious through an interview he called a free association until the patient finds the source of the problem that is usually present in that realm of unconsciousness. The patient must lie on the couch and the psychotherapist sits behind him while he asks n-questions and notes. The point is that the patient can be free to associate not to be hampered by the presence of a therapist. An important stage of this technique is when catharsis occurs, that is, the patient can vent his emotions so as to cause a feeling of relief. The downside of this technique is that the healing process can take years.
  2. Before psychoanalysis techniques were introduced, psychiatrists used hypnotic techniques to lower the threshold of consciousness and suggest the patient to heal. This technique can instantly eliminate the symptoms, but it only lasts for a moment and will recur if the influence of the suggestion has disappeared. Therefore now a new hypnotherapy technique is developed so that the patient or client can suggest himself and can be completely cured without depending on the psychotherapist anymore.
  3. Humanistic Therapy Also called client centered therapy. The technique advocated by Carl Rogers thinks that everyone has positive aspects in him. The psychotherapist is in charge of helping the client trace all the positive potential in him, so that he can develop himself positively and leave the symptoms of his mental disorder.
  4. Behavioral Therapy. The trick is to bring the feared object closer to things that please the client so that a positive assumption arises between the feared object and the pleasant thing so that over time the phobia can disappear. The weakness of this technique is that at any time it can reappear if there is trauma or an unwanted event, or if the core problem has not been solved.
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Positive Thinking

A positive mind will make us happy.  we are free from the shackles of negative things that burden and disturb the mind. Others feel happy with us to finally bring happiness to ourselves.


This activity is arguably effective. Getting enough restful sleep has a huge impact onstress levels. Immune function and resistance to diseases will also increase.


Laughter helps immune cells function better. Find humor in things and engage in activities that make you laugh to improve immune function and resistance to disease.


Regular exercise can reduce depression and feelings of anxiety because exercise can help release endorphins, brain chemicals that can improve mood.


Meditations very useful in relieving stress and muscle relaxation. Try from now on to contemplate to call positive energy. The method is easy, just take a deep breath and empty your mind. Do just 10 minutes of meditation and see the benefits.

Listen to Music

Playing music is a simple way to increase relaxation because music can release tension in our muscles, as well as relieve stress or anxiety. When your muscles are loose our minds will follow.

There are studies related to listening to music, in the study explained that listening to music by default will reduce the release of the hormone cortisol or stress hormones in the body. thereby making stress recover quickly, and reduce the symptoms of depression.


Full body massage helps to release tension and pain from the stress of tense muscles.


And that’s information about stress and stress management, let’s improve the quality of life with stress management, good luck.



Best Regards,

Yusli Anggita




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