Emotional Well-Being in the Workplace 10 September 2020

1. Dr. Zahiruddin Othman
10 September 2020

2. http://www.myhealth.gov.my/memahami-masalah-kesihatan-mental/
Kesihatan mental adalah satu
keadaan yang sejahtera di mana
seseorang individu menyedari
tentang keupayaan diri, dapat
mengendalikan tekanan dengan
baik, dapat bekerja secara
produktif dan mampu
menyumbang kepada masyarakat
Penyakit mental adalah penyakit yang
melibatkan gangguan pada fungsi otak
yang boleh menyebabkan perubahan
kepada proses pemikiran, perasaan dan
tingkah-laku seseorang yang
mengakibatkan gangguan untuk
menjalani aktiviti seharian dengan baik

3. MentalHealth
MentalIllness
STRESSOR
• Factors in the work environment that
create demands on the individual (e.g.
noise, violence, workload, work pace,
role incongruence, physical challenges,
lack of control, interpersonal tensions)
STRESS
• Experience and perception of demands
from the environment involves
evaluations of threat to self, coping
capability, and resources available for
responding to the demands of the
environmental stressor
STRAIN
• Outcomes of stress involved immediate
physical (e.g. fatigue, tension) and
psychological responses (e.g. anxiety)
and longer-term effects (i.e.
psychological; behavioral; physiological;
organizational)
MODIFYING VARIABLES (EXAMPLES)
(1) Individual differences (e.g. personality; ability)
(2) Organizational factors (e.g. social support; communication; policies)
(3) Extra-organizational factors (e.g. life stressors; family support)
Tries to
eliminate or
reduce sources
of stress in the
workplace (e.g.
job design, org
structure,
flextime)
Primary
Prevention
Tries to identify
and make people
aware of
stressors and
how to deal with
them (e.g.
wellness
program, stress
management,
time
management
Secondary
Prevention
Focus is on
recovery from
stress and
strain (e.g.
Employee
assistance
program,
counseling,
rehabilitation
classes)
Tertiary
Prevention

4. Industrial-Organizational Psychology

5. SOURCES OF JOB STRESS
Factors Intrinsic to Job
• Workload: overload and underload
• Pace/variety/meaningfulness of work
• Autonomy (e.g. the ability to make your own decisions about specific
tasks)
• Shift work/hours of work
• Physical environments (noise, air quality, etc.)
Organizational Roles
• Role conflict (conflicting job demands, multiple supervisors/managers)
• Role ambiguity (lack of clarity about responsibilities, expectations, etc)
• Level of responsibility
Career Development
• Under/over-promotion
• Job security (fear of redundancy either from economy, or a lack of
tasks or work to do)
• Career development opportunities
• Overall job satisfaction
Workplace Relationship
• Supervisors; co-workers; subordinates
• Threat of violence, harassment, etc (threats to personal safety)
Organizational
structure/ climate
• Participation (or non-participation) in decision-making
• Management style
• Communication patterns

6. FACTORS
INTRINSIC TO
THE JOB ITSELF
• Complexity & variety of
tasks
• Workload
• Quantitative overload:
sheer amount of work
require and the time frame
• Qualitative overload:
individual believes, he does
not have required skills
• Physical environment
• Noise, vibration and
temperature

7. • Role ambiguity can occur in the
workplace, for instance when
there are no clear guidelines,
standards for performance and
no clear consequences.
• Role overload: number of
different roles a person must
fulfill. Role overload occurs when
expectations for the role exceed
the individual’s capacity.

8. • Luahkan perasaan
• Mewakilkan tugasan
• Pengurusan masa yang
berkesan
• Asertif
• Periksa objektif diri sendiri.
Adakah matlamat terlalu
tinggi?

9. • Role conflict occurs when
the messages and cues
constituting a role are clear
but contradictory or
mutually exclusive.
• Responsibility: for people
(e.g. people in supervisory
capacity) , responsibility of
people’s safety

10. CAREER
DEVELOPMENT
•Job insecurity
•Threat of
unemployment
•Perceived under
promotion

11. WORKPLACE
RELATIONSHIPS
• Relationship at work:
supervisors, colleagues
and subordinates
• Leadership styles
(supportive or non-
supportive styles)
• Conflict /Lack of social
support at workplace

12. ORGANIZATIONAL
FACTORS
Structure, culture, political environment
• Hierarchical, bureaucratic
structure: little participation
by employees in decision
making.
• Inadequate communication
between managerial and
non-managerial personnel

13. LIFE EVENTS
▪ Jumlahkan LCU yang
terkumpul dalam 12
bulan
▪ Tahap “life change
stress”
▪ Rendah: < 150
▪ Sederhana: 150 –
300
▪ Tinggi: > 300
Extra-Organizational Factors: Life Stressors

14. DAILY
HASSLES
▪ Gangguan kecil yang
dihadapi dalam
kehidupan seharian
▪ Contohnya; masalah
kesesakan lalulintas,
perbezaan gaya hidup
dengan rakan sebilik,
kerja-kerja tertunda
dll.
Extra-Organizational Factors: Life Stressors

15. MENGURANGKAN
“ADAPTIVE STRESS”
• Tangguhkan perubahan jika sudah terlalu banyak
perubahan (e.g. LCU > 300)
• e.g. jangan berpindah sekarang
• e.g. jangan ubah gaya kehidupan sekarang
• Adakan rutin (kelaziman) untuk memastikan
kehidupan yang teratur
• Kerja/belajar, makan, tidur, rehat, riadah

17. https://psychologenie.com/personality-types-b-c

18. Ciri2 Personaliti Type A
• Hurry sickness
• Sentiasa mengejar masa, melakukan terlalu
banyak perkara dalam masa yang terlalu singkat
• Quest for numbers
• Sentiasa mahu jadi yang terbaik, terbanyak dsb
• Insecurity of status
• Sentiasa mahukan ukuran objektif untuk harga
diri, mengejar kejayaan untuk dikagumi orang
• Aggression & hostility
• Sentiasa bersaing dengan orang lain, mudah
hilang kesabaran, pemarah
Type A personality individual is
preoccupied with ratings, being better
than others, earning more money, etc.

19. Personaliti:
Agresif, Pasif dan Asertif
• Agresif
• Mendesak, memandang rendah orang yang
tidak bersetuju dsb
• Pasif
• Tidak boleh menyatakan kemahuan sebenar,
selalu tunduk pada kemahuan orang lain
• Asertif (tegas)
• Menyatakan isihati tanpa menyakiti orang lain
Being assertive means saying what
you feel but not being aggressive

20. Stressor Strain

21. • The
(also called hyperarousal or the
acute stress response) is a
physiological reaction that
occurs in response to a
perceived harmful event, attack,
or threat to survival.

22. • Stress is the body's
method of reacting
to a condition such
as a threat,
challenge or physical
and psychological
barrier.

23. • Stress results from
an "imbalance
between demands
and resources" or as
occurring when
"
".
Transactional Stress Model

24. • Unhealthy Coping Skills
to Avoid
• Drinking alcohol or
using drugs
• Overeating
• Sleeping too much
• Venting to others
• Overspending
• Avoiding things

25. DO
FIRST
DO
NEXT
DO
LATER
DON’T
DO
High/Low
High/Low

26. Pengurusan Masa
Yang Berkesan
• Gariskan matlamat dan pelan tindakan
• Jangka panjang - 1 to 10 tahun
• Sederhana - 3 to 6 bulan
• Pendek - Setiap minggu
• Memberi keutamaan (prioritize)
• Penting (important)– tak penting
• Segera (urgent) – tak segera
• Minta bantuan
• Jangan obses dengan kesempurnaan
dalam urusan kecil
• Bahagikan 1 tugasan besar kepada
tugasan-tugasan kecil

27. STRESS MANAGEMENT
is a set of techniques
and programs intended
to help people deal
more effectively with
stress in their lives by
analyzing the specific
stressors and taking
positive actions to
minimize their effects

28. Place one hand on your upper chest and the other just below your rib cage to feel your
diaphragm move as you breathe.
Breathe in slowly through your nose so that your stomach moves out against your hand.
Tighten your stomach muscles, letting them fall inward as you exhale.

29. • Based upon the
practice of tensing
one muscle group at
a time followed by
release of the
tension leading to
relaxation.

30. is
a technique of self-
hypnosis. It consists of a
series of six mental
exercises used to elicit the
bodily sensations of
warmth and heaviness.
This has the effect of
producing the
physiological changes of
the relaxation response.

31. GUIDED IMAGERY
1. Get Comfortable
2. Breathe from Your Belly
3. Choose a Scene and Vividly Imagine It
4. Immerse Yourself in Sensory Details
5. Relax

32. Physical Activity
& Meditation
• Aktiviti fizikal =
Membuang stress
yang terkumpul
• Meditasi =
Mengelakkan stress
terkumpul

33. Bekebun dan memelihara
haiwan mampu
mengurangkan tekanan di
tempat kerja

36. BAD CONSEQUENCES OF STRESS
Stressor
• Job stress
• Life
stresses
Stress
• Poor
coping
• Personality
Strain
• Physical
• Mental
Illness

40. 10 Sept 2020