Welcome ........and May Allah bless us all....
Monday, December 31, 2012
Saturday, December 22, 2012
Wednesday, December 19, 2012
Tuesday, December 18, 2012
Saturday, December 15, 2012
Tuesday, December 11, 2012
Wednesday, November 28, 2012
Saturday, November 24, 2012
Akan tetapi wajah yang paling kuat adalah yang pertama. Syeikhul Islam Ibnu Taimiyyah menyatakan; "Nabi Muhammad Alaihi Solatu Wassalam telah melarang daripada menyerupai Ahli Kitab dalam hadis-hadis Baginda yang banyak seperti dalam sabda Baginda tentang Asyura; "Jika aku hidup pada tahun hadapan maka aku pasti berpuasa Tasua' (9 Muharram).
(Dipetik dari :http://yeopmadiny.blogspot.com/2009/12/mari-berpuasa-asyura-tasua.html
Thursday, November 22, 2012
Stress management strategy #1: Avoid unnecessary stress
- Learn how to say “no” – Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when you’re close to reaching them. Taking on more than you can handle is a surefire recipe for stress.
- Avoid people who stress you out – If someone consistently causes stress in your life and you can’t turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely.
- Take control of your environment – If the evening news makes you anxious, turn the TV off. If traffic’s got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.
- Avoid hot-button topics – If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.
- Pare down your to-do list – Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.
- Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the situation will likely remain the same.
- Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.
- Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.
- Manage your time better. Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. But if you plan ahead and make sure you don’t overextend yourself, you can alter the amount of stress you’re under.
- Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.
- Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.
- Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”
- Focus on the positive. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.
- Don’t try to control the uncontrollable. Many things in life are beyond our control— particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.
- Look for the upside. As the saying goes, “What doesn’t kill us makes us stronger.” When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
- Share your feelings. Talk to a trusted friend or make an appointment with a therapist. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation.
- Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.
- Set aside relaxation time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.
- Connect with others. Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.
- Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.
- Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.
- Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
- Eat a healthy diet. Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
- Reduce caffeine and sugar. The temporary "highs" caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
- Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
- Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.
When we are stressed the following happens:
- Blood pressure rises
- Breathing becomes more rapid
- Digestive system slows down
- Heart rate (pulse) rises
- Immune system goes down
- Muscles become tense
- We do not sleep (heightened state of alertness)
We are continually sizing up situations that confront us in life. We assess each situation, deciding whether something is a threat, how we can deal with it and what resources we can use. If we conclude that the required resources needed to effectively deal with a situation are beyond what we have available, we say that that situation is stressful - and we react with a classical stress response. On the other hand, if we decide our available resources and skills are more than enough to deal with a situation, it is not seen as stressful to us.
We all respond differently to a given situation for three main reasons
- 1. We do not all interpret each situation in the same way.
2. Because of this, we do not all call on the same resources for each situation
3. We do not all have the same resources and skills.
It is important to learn that what matters more than the event itself is usually our thoughts about the event when we are trying to manage stress. How you see that stressful event will be the largest single factor that impacts on your physical and mental health. Your interpretation of events and challenges in life may decide whether they are invigorating or harmful for you.
A persistently negative response to challenges will eventually have a negative effect on your health and happiness. Experts say people who tend to perceive things negatively need to understand themselves and their reactions to stress-provoking situations better. Then they can learn to manage stress more successfully.
Some of the effects of stress on your body, your thoughts and feelings, and on your behavior:Effect on your body
- A tendency to sweat
- Back pain
- Chest pain
- Childhood obesity - researchers at The Children's Hospital of Philadelphia published a report in Pediatrics in October 2012 explaining that a number of stressors from parents can increase the risk of obesity in their children. Lead researcher, Elizabeth Prout-Parks, M.D., said "Stress in parents may be an important risk factor for child obesity and related behaviors. The severity and number of stressors are important."
Examples of stressors include mental health problems, poor physical health, financial strain, and trying to manage in a single-parent household.
- Cramps or muscle spasms
- Erectile dysfunction
- Fainting spells
- Heart disease
- Hypertension (high blood pressure)
- Loss of libido
- Lower immunity against diseases
- Muscular aches
- Nail biting
- Nervous twitches
- Pins and needles
- Sleeping difficulties
- Stomach upset
- Feeling of insecurity
- Problem concentrating
- Eating too much
- Eating too little
- Food cravings
- Sudden angry outbursts
- Drug abuse
- Alcohol abuse
- Higher tobacco consumption
- Social withdrawal
- Frequent crying
- Relationship problems
What are the causes of stress?We all react differently to stressful situations. What one person finds stressful another may not at all. Almost anything can cause stress and it has different triggers. For some people, on some occasions, just thinking about something, or several small things that accumulate, can cause stress.
The most common causes of stress are:
- Family problems
- Financial matters
- Job issues
- Lack of time
- Moving home
- Relationships (including divorce)
- Becoming a mother or a father
- Conflicts in the workplace
- Driving in bad traffic
- Fear of crime
- Losing your job
- Noisy neighbors
- Too much noise
- Uncertainty (awaiting laboratory test results, academic exam results, job interview results, etc)
Maternal stress and bullying later on at school
If a mother experiences severe mental stress during her pregnancy, there is a greater risk that her child will be bullied at school later on, researchers from the University of Warwick, England, reported in the Journal of Child Psychology and Psychiatry.
The researchers had gathered and examined data on 14,000 moms and 8,829 children. They evaluated mothers' post-natal period, family adversity, anxiety and depression during pregnancy, as well as bullying incidences among their children aged from 7 to 10 years.
They found that mental stress during pregnancy impacted on the child's chances of being bullied later on.
Lead researcher, Professor Dieter Wolke, said "Changes in the stress response system can affect behavior and how children react emotionally to stress such as being picked on by a bully. Children who more easily show a stress reaction such as crying, running away, anxiety are then selected by bullies to home in to. The whole thing becomes a vicious cycle, a child with an altered stress response system is more likely to be bullied, which affects their stress response even further and increases the likelihood of them developing mental health problems in later life."
Diagnosis of stressA good primary care physician (GP - General Practitioner) should be able to diagnose stress based on the patient's symptoms alone. Some doctors may wish to run some tests, such as a blood or urine, or a health assessment.
The diagnosis of stress depends on many factors and is complex, say experts. A wide range of approaches to stress diagnosis have been used by health care professionals, such as the use of questionnaires, biochemical measures, and physiological techniques. Experts add that the majority of these methods are subject to experimental error and should be viewed with caution. The most practicable way to diagnose stress and its effects on a person is through a comprehensive, stress-oriented, face-to-face interview.
How to deal with stressThere are three broad methods you can follow to treat stress, they include self-help, self management, and medication.
Self help for treating stress
- Exercise - exercise has been proven to have a beneficial effect on a person's mental and physical state. For many people exercise is an extremely effective stress buster.
Division of labor - try to delegate your responsibilities at work, or share them. If you make yourself indispensable the likelihood of your feeling highly stressed is significantly greater.
Assertiveness - don't say yes to everything. If you can't do something well, or if something is not your responsibility, try to seek ways of not agreeing to do them.
Alcohol and drugs - alcohol and drugs will not help you manage your stress better. Either stop consuming them completely, or cut down.
Caffeine - if your consumption of coffee and other drinks which contain caffeine is high, cut down.
Nutrition - eat plenty of fruit and vegetables. Make sure you have a healthy and balanced diet.
Time - make sure you set aside some time each day just for yourself. Use that time to organize your life, relax, and pursue your own interests.
Breathing - there are some effective breathing techniques which will slow down your system and help you relax.
Talk - talk to you family, friends, work colleagues and your boss. Express your thoughts and worries.
Seek professional help - if the stress is affecting the way you function; go and see your doctor. Heightened stress for prolonged periods can be bad for your physical and mental health.
Relaxation techniques - mediation, massage, or yoga have been known to greatly help people with stress.
Stress management techniques
Stress management can help you to either remove or change the source of stress, alter the way you view a stressful event, lower the impact that stress might have on your body, and teach you alternative ways of coping. Stress management therapy will have the objective of pursuing one or more of these approaches.
Stress management techniques can be gained if you read self-help books, or attend a stress management course. You can also seek the help of a counselor or psychotherapist for personal development or therapy sessions.
Many therapies which help you relax, such as aromatherapy, or reflexology, may have a beneficial effect.
Doctors will not usually prescribe medications for coping with stress, unless the patient has an underlying illness, such as depression or some type of anxiety. If that is the case, the doctor is actually treating a mental illness. In such cases, an antidepressant may be prescribed. Bear in mind that there is a risk that all the medication will do is mask the stress, rather than help you deal and cope with it.
SYMPTOMS, SIGNS, CAUSES, AND EFFECTS
The signs and symptoms of stress overload can be almost anything. Stress affects the mind, body, and behavior in many ways, and everyone experiences stress differently.
Stress doesn’t always look stressful
- Foot on the gas – An angry or agitated stress response. You’re heated, keyed up, overly emotional, and unable to sit still.
- Foot on the brake – A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion.
- Foot on both – A tense and frozen stress response. You “freeze” under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated.
|Stress Warning Signs and Symptoms|
|Cognitive Symptoms||Emotional Symptoms|
|Physical Symptoms||Behavioral Symptoms|
Things that influence your stress tolerance level
- Your support network – A strong network of supportive friends and family members is an enormous buffer against life’s stressors. On the flip side, the more lonely and isolated you are, the greater your vulnerability to stress.
- Your sense of control – If you have confidence in yourself and your ability to influence events and persevere through challenges, it’s easier to take stress in stride. People who are vulnerable to stress tend to feel like things are out of their control.
- Your attitude and outlook – Stress-hardy people have an optimistic attitude. They tend to embrace challenges, have a strong sense of humor, accept that change is a part of life, and believe in a higher power or purpose.
- Your ability to deal with your emotions – You’re extremely vulnerable to stress if you don’t know how to calm and soothe yourself when you’re feeling sad, angry, or afraid. The ability to bring your emotions into balance helps you bounce back from adversity.
- Your knowledge and preparation – The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect post-op, a painful recovery will be less traumatic than if you were expecting to bounce back immediately.
Common external causes of stress
Common internal causes of stress