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PUNCA UTAMA TEKANAN 压力的主因 Rumah / $$$ 家庭/财务 Manusia 人际 Seksualiti 性别 Kesihatan 健康 Kerja / Belajar 工作/学业 Pemikiran 思想

SALAH SATU PERKARA YANG PASTI DALAM KEHIDUPAN INI… 有一件事肯定发生在我们的生活当中……

ANDA TIDAK BOLEH LARI DARIPADA TEKANAN !!! TEKANAN ADALAH SESUATU YANG BIASA DALAM KEHIDUPAN SEHARIAN… 我们的日常生活自然而然地充满压力…… ANDA TIDAK BOLEH LARI DARIPADA TEKANAN !!! 你不能逃避压力！！！

TEKANAN ADALAH SATU PROSES DALAMAN 压力是我们的内心里的历程 BERITA BAIK: TEKANAN ADALAH DI BAWAH KAWALAN ANDA!!! 好消息：压力是您的控制范围内！

Anda boleh mengurus TEKANAN dengan… 您可以这样处理您的压力…… Pernafasan 呼吸 Pemakanan 饮食 Tidur 睡眠 Hobi 爱好 Meditasi 静坐 Senaman 运动 Khayalan Mental 想象 Urutan Sensual 感官按摩 Hentikan Pemikiran 停止思考 Terapi Percakapan 语言治疗 Latihan Ketegasan 自我肯定训练 Pengurusan Masa 时间管理

VAKSIN UNTUK TEKANAN 对压力免疫 JAMBU’S 5 SENSES (DERIA) 感官: Sense of Spirituality – Deria Spiritual 精神感官 Sense of Responsibility – Deria Tanggungjawab 责任感 Sense of Reality – Deria Realiti 现实感 COMMON SENSE – Deria Akal 常识感 Sense of Humour – Deria Lawak Jenaka 幽默感

Anxiety焦虑

Excessive worry… 过度忧虑…… about everyday things 日常事务 anxious thoughts on most days of the week 一周内多日忧心忡忡 interferes with daily life 打扰日常生活 causing a lot of suffering and dysfunction 导致很痛苦和身体机能失调

Sleep problems… 睡眠问题… Trouble falling asleep or staying asleep 无法入睡或是难以长时间睡眠 Chronically lying awake, worried or agitated 长期醒来后干躺着、担忧或焦虑不安 Wake up feeling wired, mind racing, unable to calm down. 醒来后精神紧绷，精神亢奋， 无法冷静下来

Irrational fears… 莫名的恐惧 …. Attached to a specific situation or thing 依赖某些情况或东西 Fear becomes overwhelming, disruptive, and out of proportion to the actual risk 感到极度恐惧、行为受到干扰，尽管事情并没有那么严重 Sign of phobia 恐惧的征兆

Muscle tension… 肌肉紧张 clenching jaw, balling fists, or flexing muscles throughout your body 咬紧下巴、握紧拳头或全身肌肉收缩 restless and irritable 烦躁不安，急躁易怒

Chronic indigestion… 长期消化不良 Irritable bowel syndrome (IBS): 肠易激综合症 - stomachaches 肚疼, - cramping 抽筋, - bloating 胃胀气, - gas 气体, - Constipation 便秘, - and/or diarrhea 以及/或 腹泻,

Stage fright… 怯场 Fear is so strong that no coaching or practice will alleviate it, 无法透过训练或练习来缓和强烈的恐惧感 Spend a lot of time worrying about it 过度耗费时间担忧这个问题 Social anxiety- worry for days or weeks leading up to event 社交焦虑 — 因为某个节目担心很多天或很多周 Deeply uncomfortable and may dwell on it, 完全不舒适，可能老是想着这件事

Self-consciousness… 自觉意识 The anxiety is provoked by everyday situations 日常状况让人焦虑 Feel like all eyes are on them 感觉所有的目光注视着自己

Self-consciousness… 自觉意识 Experience blushing, trembling, profuse sweating, or difficulty talking. 脸红、发抖、大量出汗或说话困难 Disruptive - make it hard to meet new people, maintain relationships, and advance at work or in school. 很难认识新朋友、维持关系，事业或课业停滞不前

Panic 恐慌 Terrifying 恐吓: A sudden, gripping feeling of fear and helplessness that can last for several minutes, accompanied by : 突然感到惊慌失措又无助，并维持长达分钟，还伴随： breathing problems, a pounding or racing heart, 呼吸问题、心跳很用力又很快 tingling or numb hands, sweating, 手麻痹或刺痛、流汗

Panic 恐慌 Terrifying 恐惧: A sudden, gripping feeling of fear and helplessness that can last for several minutes, accompanied by : 突然感到惊慌失措又无助，并维持长达分钟，还伴随： weakness or dizziness, chest pain, stomach pain, 虚弱或头晕、胸痛、肚痛 feeling hot or cold. 觉得很热或很冷

Flashbacks… 重现 Reliving a traumatic 再经历创伤 Might not seem obviously traumatic, such as being publicly ridiculed. 可能不太明显的创伤，比如在大众面前被取笑 These people may even avoid reminders of the experience— post-traumatic stress disorder (PTSD) 这些人或会逃避这些不愉快的经验 —— 创伤后压力综合症

Overcoming anxiety 如何面对焦虑 Anti-Anxiety Diet - More fruits & Vege 抗焦虑的食物，多吃蔬果 Eliminate Food Triggers – Caffeine 远离引发焦虑的食物，比如咖啡因 Relaxation Therapies – Yoga, Meditation 放松疗法，比如瑜伽、打坐 Exercise, and More Exercise 运动

Overcoming anxiety 如何面对焦虑 Acknowledge Work Related Anxiety 认知工作上带来的焦虑 Limit Facebook Time- Screen Addiction 限制上面子书（脸书）的时间 —— 上网瘾 Breathe- 4-7-8 呼吸 4-7-8 Cognitive Behavioral Techniques 认知行为治疗法