Untuk Kawanku

Assalamualaikum..

Entri ini ditulis atas permintaan Illias yang berminat dengan teknik yang saya cadangkan kepadanya. Kredit kepada pensyarah saya, Dekan FKP yang mengajar teknik ini.

Saya pernah menggunakan teknik ini di kala saya berada dalam keadaan stress yang saya rasa masalah saya tu tiada jalan keluar melainkan saya menjauhi dari memikirkannya. Teknik stress ada banyak. Antaranya samada anda menggunakan teknik untuk mengatasinya atau menjauhinya.

Satu teknik iaitu yang bersesuaian dengan avoidance coping skill ialah "stopping technique". Mudah saja, anda hanya perlu berkata pada diri anda, (agak-agak jangan kuat sangat sebut kalau ada di kalangan orang ramai)bila sesuatu perkara yang mengganggu fikiran anda tu muncul tiba-tiba. Contoh, " Ni semua salah aku, kalau aku tak buat macam tu mesti tak jadi perkara ni"..

Perkara yang menyebabkan perasaan bersalah itu akan datang mengganggu fikiran anda..
membuat anda hanyut dan tahap kebimbangan anda meningkat serta serba salah menyerang diri anda..

Jadi kadang-kadang bila saya berhadapan perkara ni, yang saya rasa bahawa masa takkan berpatah balik...perkara yang saya tak nak berlaku, akhirnya berlaku..
maka saya mengarahkan fikiran saya berhenti dari memikirkannya..



Saya katakan pada diri saya, "stop" untuk beberapa kali sampai perkara yang muncul tiba-tiba tu lenyap..teknik ini berulangkali saya pakai sampai saya terus tidak memikirkannya lagi.. Akhirnya saya rasa stress saya berkurangan.. Saya redha akhirnya dengan perkara itu yang telah terjadi di luar kawalan saya..dan kesedihan saya itu tidak lama untuk ditanggung..

Memang ada perkara yang kadang-kadang tak mampu untuk kita selesaikan melainkan kita berhenti memikirkannya.. Jadi mungkin teknik ini boleh membantu anda..

Kalau penerangan saya tak cukup ilmiah, saya letakkan beberapa info dari laman web yang sempat dijelajahi tadi.. Semoga anda hidup sihat tanpa 'stress jahat..'(term sendiri)



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How To Thought Stop! A Technique to Cope with Ruminative Thoughts
by Christine Kennardfor About.com

Loop-thoughts, repeated bothersome unnecessary thoughts (rumination), can occur at any time to anybody. We all get stressed when we have to cope with difficult situations, but there are techniques we can use that will result in stress reduction, and this technique I think is a great coping strategy. I use this technique when I am under stress and begin to find myself thinking about a situation or have concerns that keeps repeating over and over with no resolution.

Difficulty: Easy
Time Required: As long as it takes!

Here's How:

1. Background to the Treatment Technique.

In this instance it is repeated, unnecessary, bothersome thoughts that you are trying to stop. So, first you have to recognise the symptoms of stress. Next, you have to believe that your thinking can both block or promote your ability to cope. Coping strategies involve restructuring your thoughts. The technique is really quite straight forward and an effective treatment.

2. The Technique

When you find yourself ruminating, yell “STOP”. But, as shouting out loud can cause you a few social problems, try shouting (thinking) “stop” to yourself. You may look a little odd as you scrunch up your eyes or stare madly into the distance, but if it works ...

3. When the same thought(s) return

Some thoughts will often keep repeating themselves like some awful catchy tune. Keep trying the silent shout “Stop” technique. You should find that you are able to control unwanted, useless thoughts. This is not a home-baked technique it is an effective cognitive coping strategy used widely by psychologists.

4. If the Technique doesn't Succeed

If the treatment doesn't work you can tap or bang on a table if you find it makes you more aware of the thoughts. People sometimes find a noise promotes the “Stop” thought. If you do decide you need to “Stop” the thought with a noise, it is best used when you are alone. Once you get used to recognising the thoughts you want to stop, go back to the shouting ”Stop” technique, loudly but silently to yourself.

Tips:

Practice does make perfect and it should not take you long to get to grips with the thought stopping technique. I find thought stopping is a great coping strategy and treatment. In my view any method that contributes to a happier life is worth trying.

reference: http://alzheimers.about.com/od/caregivers/ht/Loop_Thoughts.htm