ASSIGNMENT / TUGASAN

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OUMH1103

LEARNING SKILLS FOR OPEN DISTANCE LEARNERS

JANUARY 2015 SEMESTER

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INSTRUCTIONS TO STUDENTS / ARAHAN KEPADA PELAJAR

1. This assignment contains FIVE (5) activities that is set in both Malay and English. / Tugasan ini
mengandungi LIMA (5) aktiviti yang disediakan dalam bahasa Melayu dan bahasa Inggeris.
2. Answer in Malay or English. / Jawab dalam bahasa Melayu atau bahasa Inggeris.
3. Download the language version of the assignment template concerned from the MyVLE for preparation
and submission of your assignment. Your assignment should be typed using 12 point Times New Roman
font and 1.5 line spacing. / Muat turunkan templat tugasan versi bahasa yang berkenaan daripada
MyVLE untuk penyediaan dan penyerahan tugasan anda. Tugasan anda hendaklah ditaip dengan
menggunakan saiz fon 12 Times New Roman dan langkau baris 1.5.

4. Your assignment should be between 2500 to 3000 words excluding references. Do not copy the
assignment question and instructions to your answer. Only assignment answer developed within the
approximate word limit will be assessed. The number of words should be shown at the end of your
assignment. / Tugasan anda hendaklah mengandungi 2500 hingga 3000 patah perkataan tidak termasuk
rujukan. Bilangan perkataan hendaklah ditunjukkan di hujung tugasan anda. Jangan menyalin soalan
dan arahan tugasan dalam jawapan anda. Pemeriksa tidak akan membaca jawapan tugasan yang
melebihi had patah perkataan yang dibenarkan. Jumlah perkataan hendaklah dinyatakan di penghujung
tugasan anda.

5. You must submit your assignment TO YOUR FACE-TO-FACE TUTOR. You are advised to keep a
copy of your submitted assignment for personal reference. / Anda dikehendaki menghantar tugasan
KEPADA TUTOR BERSEMUKA. Anda dinasihatkan menyimpan salinan tugasan yang diserahkan
untuk rujukan sendiri.

6. Your assignment must be submitted between 27th 29th March 2015 or Tutorial 4. Submission after
29th March 2015 or Tutorial 4 will NOT be accepted. / Tugasan anda hendaklah diserahkan antara
27hb - 29hb Mac 2015 atau Tutorial 4. Serahan selepas 29hb Mac 2015 atau Tutorial 4 TIDAK akan
diterima.

7. Your assignment should be prepared individually. You should not copy another persons assignment. You
should also not plagiarise another persons work as your own. / Tugasan hendaklah disiapkan secara
individu. Anda dilarang meniru tugasan orang lain. Anda juga dilarang sama sekali memplagiat kerja
orang lain sebagai kerja sendiri.

8. Please take note that PENALTY will be imposed on late submission of assignment as specified in the
Registrars Office circular 6/2012 (Refer to Registrars Announcement in myVLE). / Sila ambil maklum
tentang PENALTI yang akan dikenakan ke atas penghantaran lewat tugasan seperti yang tertera di
pekeliling pejabat Pendaftar 6/2012 (Rujuk Registrars Announcement di myVLE).

EVALUATION
This assignment accounts for 100% of the total marks for the course and shall be assessed
based on the Rubrics or Answer Scheme attached.
You would be given feedback on the assignment before the Final Semester Examination
commences.
PENILAIAN
Tugasan ini menyumbang sehingga 100% daripada jumlah markah kursus berkenaan dan
akan dinilai berdasarkan kepada Rubrik atau Skema Jawapan yang dilampirkan.
Anda akan diberikan maklum balas tentang tugasan ini sebelum Peperiksaan Akhir Semester
bermula.

PLAGIARISM: MARKS DEDUCTION

Warning: The submitted assignment will automatically undergo a similarity check. If
plagiarism is detected, marks would be deducted as follows:

Assignments with 10 - 30% overlap with others: 20% deduction from the total marks
scored.
Assignments with 31 - 50% overlap with others: 40% deduction from the total marks
scored.
Assignments with more than 50% overlap with others: Zero mark would be given.

PLAGIARISME: POTONGAN MARKAH

Amaran: Tugasan yang diserahkan, secara automatik, akan disemak untuk menentukan
kadar pertindihan. Jika plagiarisme dikesan, markah akan dipotong seperti berikut:

Tugasan dengan pertindihan kandungan antara 10 - 30%: potongan 20% daripada

jumlah markah yang diperoleh.
Tugasan dengan pertindihan kandungan antara 31 - 50%: potongan 40% daripada
jumlah markah yang diperoleh.
Tugasan dengan pertindihan kandungan lebih daripada 50%: Markah sifar akan
diberikan.

ASSIGNMENT QUESTION
PURPOSE
The purpose of this task is to assess your ability to:

search for information;

make notes from the reading material;

acknowledge other authors work, and

demonstrate logical arguments/discussions with supporting facts and evidences.

ACTIVITY 1 (20%)
As a working adult learner, you may faced various problems that may affect your studies.
In a 300-350 words, discuss what are the THREE problems faced by you? Provide
constructive suggestions that may help you to cope these problems in order to give you the
opportunity to excel in your studies.

ACTIVITY 2 (20%)
A major challenge for all open and distance learner students is how to organise time to the
best advantage. Planning time allows you to spread your work over a semester and cope with
study stress.
Describe in a 300-350 word essay how best you can manage your time effectively in your
study.

ACTIVITY 3 (10%)
Share your experiences and describe how you make use of myVLE to help you in learning?
Note: Write a 150-200 word essay for the above activity.
ACTIVITY 4 (25%)
Read an article on Stress Management (refer to Attachment 1 of the assignment question).
Prepare a mind map and annotation of the essay that you have read. Hand in the mind map
and annotation, together with the essay.
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ACTIVITY 5 (25%)
Internet benefits students in many ways. As open and distance learner, share your experiences
on how the Internet can maximize your learning. Write a 300-400 words of your experience.

TUJUAN
Tujuan tugasan ini adalah untuk menilai keupayaan anda dalam :

mendapatkan maklumat;

membuat nota dari bahan bacaan;

mengiktiraf kerja penulis lain, dan

mengemukakan hujah-hujah logikal/ perbincangan dengan sokongan fakta dan

bukti.

AKTIVITI 1 (20%)
Sebagai pelajar dewasa yang berkerja, anda mungkin menghadapi pelbagai masalah yang
boleh memberi kesan kepada pembelajaran anda.
Dalam 300-350 patah perkataan, bincangkan apakah TIGA masalah yang dihadapi oleh anda?
Berikan cadangan yang konstruktif bagaimana untuk mengatasi masalah tersebut agar ianya
dapat membantu anda dalam mencapai kejayaan yang cemerlang dalam pelajaran.

AKTIVITI 2 (20%)
Salah satu cabaran bagi pelajar jarak jauh terbuka adalah mengenai pengurusan masa yang
baik. Perancangan masa membolehkan pelajar menjadualkan tugasan dan mampu
menghadapi sebarang tekanan dengan baik.
Sebagai pelajar jarak jauh terbuka, terangkan bagaimana anda menguruskan masa dengan
cara terbaik dan efektif. Penerangan anda hendaklah berbentuk

esei di antara 300-350

perkataan.

AKTIVITI 3 (10%)
Kongsikan pengalaman anda dan jelaskan bagaimana myVLE boleh membantu dalam
mempertingkatkan pembelajaran anda?
Hasilkan tugasan ini dalam 150-200 patah perkataan berbentuk esei.

AKTIVITI 4 (25%)
Baca artikel mengenai Pengurusan Stres (rujuk Lampiran 1 di soalan tugasan). Berdasarkan
esei tersebut, anda dikehendaki menyediakan anotasi dan peta minda. Untuk aktiviti ini:
(a) penyediaan anotasi perlu disediakan di atas cetakan esei tersebut; manakala
(b) penyediaan peta minda disediakan di lampiran lain.

AKTIVITI 5 (25%)
Internet memberi manfaat kepada pelajar dalam pelbagai cara. Sebagai pelajar jarak jauh
terbuka, kongsikan pengalaman anda bagaimana Internet boleh memaksimumkan
pembelajaran anda.
Hasilkan tugasan ini dalam 300-400 patah perkataan berbentuk esei.

ATTACHMENT 1
Stress Management

What is Stress?
Stress is common place in the lives of college students. Learning to deal with stress means
learning to understand what stress is, identifying common sources, and then practicing some
method of stress reduction on a regular basis.
Everyone has some method(s) for dealing with stress. Sometimes the methods we use for
dealing with stress are productive: meditation, exercise, and listening to our favorite music
would be examples. But sometimes the methods we choose are not so positive: alcohol abuse,
smoking and overeating would be examples. Though these negative stress management tools
tend to work in the short term, in the long term they will have other negative health effects. It
is best to find stress management tools that will have beneficial, positive health effects in the
long run and yet still effectively manage stress in the short term.
Coping with Stress
Working students have many sources of stress: university, jobs, relationships, family, money
(the lack of it), etc. Perhaps there is no more important topic than how one can handle or cope
with stress. This writing hopes to offer some practical advice on how to understand and
manage one's stress.
Definition:-Stress refers to how the body responds to any number of physical or
emotional stimuli (i.e., stressors).
The effects of this response are sometimes perceptible-such as an increased heart rate,
respiratory rate, sweating, skin problems, or tense muscles. Other changes, though common,
are not perceptible: increased blood pressure, metabolism, and changes in circulating fats.
Continued exposure to stressors, especially of a negative type, will often lead to mental and
physical symptoms such as anxiety, depression, heart palpitations, and muscular aches and
pains. Eventually, if one cannot find a way to effectively regulate stress, various physical and
mental disorders may develop which may be serious enough to cause disability and even
death.
There are many kinds of stressors: burnt toast, crying kids, arguments with co-workers,
exercise, loud sounds, productive work, viruses, bacteria, overexposure to the sun, and grief
are all examples of stressors. While some of these stressors could be considered good,
pleasant and/or beneficial, they nevertheless cause a similar generalized response in the body.
For example, what does an argument with your boss have in common with jogging? Since
they are both stressors, they will each cause increased heart rate, increased blood pressure,
increased respiratory rate and muscle tension. Though your perception of these two stressors
might be different, your body's reaction to them is pretty much the same. Therefore, it is
important to note that stress is cumulative. It doesn't make any difference whether the stressor
is good or bad.

Stress can also be beneficial:We can't always avoid stress, in fact, sometimes we don't want to. Often, it is controlled stress
that gives us our competitive edge in performance related activities like athletics, giving a
speech, or acting
For any performance-related activity, there is an optimal amount of stress. If you are involved
in an oral interview for a job, you will benefit from a certain amount of stress. It is stress that
provides you with focus and gives you your "competitive edge" that will help you think
quickly and clearly and express your thought in ways that will benefit your interview process.

Sources of Stress
In order to combat stress in your life, you need to become aware of common sources of
stress. While there are many sources of stress, the most important ones to you are the ones
that you encounter frequently and that may serve as a source of distress with time.
a) Situational Stress
Situational stress is caused by situational stressors in your immediate environment. An
example would be sitting in an airplane as it is taxiing the runway for takeoff. You
may be sitting, clutching the arm rests and hoping that you won't need to use the
emergency instructions that the stewardess has just explained to you.
Your work environment, while you are working, is considered a situational stress. You
are running back and forth, dealing with customers, counting change, answering
phones, etc. When your workplace is real busy, you may experience a high level of
situational stress.
If your workplace is always busy, you may need some coping methods to help you
function at high levels with the lowest possible negative reactions to the continual
stress.
b) Body Stress
Body stress is stress that results in overt physical symptoms. Examples include abuse,
such as consuming too much alcohol, abusing drugs, or exercising too much. On the
other hand, some people neglect their bodies by not getting enough sleep or proper
nutrition.
Many people view it as a simple hangover, but drinking too much alcohol is a stress to
the body. It reduces the amount of REM or dream sleep that you experience and
results in a series of problematic symptoms such as headache, fatigue and inability to
concentrate. This is an example of body stress that is caused by abuse of alcohol.
What is the solution to this kind of stressor. Not too much can be done about an
aggressive hangover except to wait out the symptoms. The most serious problem
facing you would be to ensure that this type of abuse does not become a regular
feature of your life.
Often, body stress is related to other sources of stress. For example, the reason that
one abuses alcohol may very well have to do with stresses at work or with
relationships. So, the abuse of alcohol and resulting body stress is really tied to a
deteriorating relationship.

c) Mind Stress
Mind stress is caused by negatively perceiving life events. Some people have a
tendency to exaggerate problems or even invent problems that don't exist. We
sometimes say that these people make "mountains out of molehills". Try to catch
yourself being pessimistic, taking things personally or jumping to conclusions.
Mind stress is very common. You could be reading a book, listening to your teacher
lecture or watching a movie, and suddenly you are no longer listening, but instead you
are thinking about something that happened earlier that morning or something that
will be happening later that day. To the extent that you are worrying or fretting over
these details is an example of mind stress. People who frequently allow themselves to
mentally worry or think negative thoughts are the most prone to the negative longterm effects of mind stress.
How to Deal With Stress
Now that you have learned how to identify sources of stress in your life, and also how to
measure the amount of stress you are experiencing, we can now talk about specific ways that
you can use to counter the common stressors in your life.
a)

Dealing with Situational Stress

The following interventions can be used to deal with the stresses that resulted from
your immediate surroundings.

Make changes in your surroundings

If you have a headache because you've been reading in poor light, move to another
room where the lighting is better. Changing your surroundings can mean turning on
lights, turning off loud music or raising or lowering your computer chair. Make a
careful survey of the places where you spend a good deal of your time, your study
place at home or your workplace for example. Check your surroundings carefully for
potential situational stressors.

Caringly and carefully Communicate

You need to learn to communicate with those with whom you are having problems.
Sometimes your situational stress is caused by people. This is a more complicated
potential source of stress. Whenever there are problems, you owe it to yourself and to
the other person to reach a mutually acceptable solution to the problem. This involves
communication in a caring and careful way.

Learn how and when to say NO

Sometimes your stress is caused by taking on too many responsibilities. Some people
have a habit of always saying "yes" to requests for help from others. Pretty soon they
not only have all their own problems and responsibilities to attend to-they have
everyone else's too! You need to become more aware of your limits and learn when
you have reached them. The next step is to practice saying "no". Remember, your first
responsibility is to your own health. You are of little use to others if you are not
healthy.
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Learn techniques for time management

Situational stress often results from feeling like we don't have enough time to
accomplish all we need to in a given day. In many cases it is not a lack of time that is
the problem, but rather it is poor time management skills that lead us to this dilemma.
Time management means different things to different people. For some, it will be
something as simple as making lists of "things to do". For others, learning to use daily
planners and organizers will help them to better manage their time.

Delegate responsibilities

People with perfectionist tendencies have trouble delegating work. They have the
attitude that, "If I want it done right, I have to do it myself". They fear that by letting
someone else help them with a given task, that they are losing control and that
something will probably go wrong. We need to learn that there is more than just, "my
way" of doing things. Learning to delegate responsibilities when they become
overwhelming, will help you build more trusting relationships and will relieve your
burden of too many stressors.

b)

Dealing with Body Stress

Practice relaxation training

Dealing with body stress often simply means dealing with the evident symptoms that
are seen in the body. For example, when you see rapid, shallow chest breathing, you
can counter that with the practice of more relaxed breathing technique. Or when you
notice tense muscles in various parts of the body, you can practice systematically
relaxing the muscles by consciously loosening the muscles that seem to be tense.

c)

Dealing with Mind Stress

The following interventions can be used when your stresses result from negative
thinking or from a tendency to mentally create problems or unrealistic exaggerate
problems.

Develop and take "Star Treks"

A Star Trek is just another name for mental imagery, or visualization. Just as on TV
when they "beam" people back and forth, you can mentally transport yourself to the
most peaceful, relaxing place that you can think of. Imagine a beautiful beach scene
or lying in an outdoor hot tub on a warm summer night. Whatever you imagine, be
sure to pay attention to each detail. Take five or ten minutes out of your day for
"Trekking".

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Find health enhancing phrases and repeat them regularly

Write little notes to yourself which say, "Smile more today" or, "Don't take things too
seriously", or whatever else might reinforce a relaxed state of mind. Post these little
notes in places where you are likely to see them often (bathroom mirror, refrigerator
door, etc.). Or perhaps, enlist the help of a friend. You can write these little notes to
each other and leave them in places where they are sure to be found.

Practice meditation and/or prayer

In the West, the techniques of meditation are often extracted from their Eastern
religious traditions and provide simple methods for focus and concentration. A byproduct of this focus is stress reduction. Meditation techniques have been shown to be
effective in reducing heart rate and blood pressure, two common indicators of stress.
Prayer can be used by those who are comfortable in a religious context. Prayer also
allows focus (on God or on specific words of wisdom) and, as a result, often leads to a
reduction in stress levels.

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LAMPIRAN 1
PENGURUSAN STRES
Apakah stres?
Stres adalah suatu perkara yang biasa berlaku dalam kehidupan pelajar kolej/universiti.
Belajar menangani stres bermakna belajar untuk memahami apa itu stres, mengenal pasti
sumber-sumber stres, dan kemudian mengamalkan beberapa kaedah menangani stres secara
konsisten.
Setiap orang mempunyai beberapa kaedah untuk menangani stres. Di antara kaedah-kaedah
yang kita gunakan untuk mengatasi stres: meditasi, senaman, dan mendengar muzik
kegemaran. Tetapi, adakalanya kaedah yang kita pilih itu tidak begitu positif: antara contohcontohnya penyalahgunaan alkohol, merokok dan makan berlebihan. Walaupun kaedah
pengurusan stres yang negatif akan memberi kesan dalam jangka masa pendek, tetapi di
antara kesan jangka masa panjang, adalah mungkin boleh memudaratkan kesihatan.
Menghadapi Stres
Pelajar yang bekerja sambil belajar mempunyai banyak sebab berlakunya stres, di antaranya
stres di universiti, di tempat kerja, masalah perhubungan, masalah kekeluargaan dan masalah
kekurangan wang dan mungkin juga boleh disebabkan oleh lain-lain perkara. Untuk itu, topik
mengenai bagaimana seseorang boleh mengendalikan atau menangani stres adalah lebih
penting untuk diperbincangkan.
Artikel ini berharap dapat memberikan beberapa panduan praktikal mengenai cara untuk
memahami dan menguruskan stres.
Definisi stres: -Stres merujuk kepada bagaimana badan bertindak balas terhadap apa-apa
rangsangan fizikal atau emosi. (penyebab stres).
Kesan tindak balas ini kadang-kadang dirasakan seperti kadar denyutan jantung dan yang
meningkat, berpeluh, masalah kulit (gatal-gatal), atau otot-otot menjadi tegang. Di antara
perubahan-perubahan lain: peningkatan tekanan darah dan kadar metabolisme, dan perubahan
kadar lemak yang tidak terkawal. Sekiranya stres tidak dikawal dengan baik, terutamanya
daripada stres yang membawa kesan negatif, ianya boleh membawa kepada sakit mental dan
fizikal seperti kebimbangan, kemurungan, jantung yang berdegup kencang (berdebar-debar),
dan sakit-sakit otot. Akhirnya, jika kita tidak boleh mencari penyelesaian untuk mengawal
stres dengan baik, ianya boleh menyebanbkan kepada pelbagai gangguan fizikal dan mental
yang serius yang boleh mendatangkan kecacatan dan kematian.
Terdapat banyak punca/sebab berlakunya stres. Di antaranya, kemarahan yang melampau,
teriakan kanak-kanak menangis, berdebat dengan rakan sekerja, bunyi yang kuat, kerja yang
terlalu produktif, virus, bakteria, pendedahan yang terlalu lama terhadap cahaya matahari,
dan kesedihan yang melampau. Walaupun beberapa stres boleh dianggap baik, yang
menyenangkan dan / atau memberi manfaat, namun stres ini menyebabkan tindak balas
umum yang sama di dalam badan. Sebagai contoh, apakah berdebat dengan bos anda
mempunyai persamaan dengan berjoging/bersenam? Oleh kerana kedua-dua itu boleh
menjadi stres, ini akan memberikan tindakbalas terhadap peningkatan kadar denyutan
jantung, tekanan darah akan meningkat, kadar pernafasan yang tidak normal (lebih laju dari
kadar pernafsan biasa) dan otot-otot akan mengalami ketegangan. Walaupun persepsi kita
terhadap kedua-dua stres ini mungkin berbeza, tetapi tindak balas badan kita terhadap punca
stres adalah sama. Oleh itu, adalah penting untuk ambil perhatian bahawa stres adalah
bersifat kumulatif. Ia tidak membuat apa-apa perbezaan sama ada mengurangkan stres yang
baik atau buruk.
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Stres juga boleh memberi manfaat: Sememangnya, kita tidak boleh sentiasa mengelakkan stres, walaupun sebenarnya, kita tidak
mahu ianya berlaku. Ada kalanya, stres memberikan kita kelebihan untuk berdaya saing ,
sebagai contoh dalam aktiviti-aktiviti yang berkaitan pencapaian/prestasi antaranya aktviti
bersukan seperti olahraga ataupun dalam memberi ucapan.
Bagi aktiviti yang berkaitan dengan pencapaian/prestasi, terdapat jumlah stres yang paling
optimum. Contohnya, jika anda terlibat dalam temuduga (job interiew), anda akan mendapat
manfaat akibat stres yang optimum bermaksud jumlah stres optimum itu yang menyediakan
anda untuk lebih fokus dan memberi "daya saing" yang tinggi yang dapat membantu anda
berfikir dengan cepat dan kreatif dan dapat meluahkan suatu pemikiran yang kritis yang
memberi manfaat kepada proses temuduga tersebut.
Punca Stres
Dalam usaha untuk menangani stres, kita perlu menyedari punca asas stres.
a) Stres Disebabkan oleh Situasi
Stres disebabkan oleh situasi adalah berpunca daripada keadaan persekitaran. Sebagai
contoh, jika anda sedang duduk dalam kapal terbang dan bersedia untuk berlepas;
anda mengharapkan agar duduk sahaja sambil berpeluk tubuh tanpa perlu mengikuti
arahan keselamatan yang diberikan oleh ketua pramugara/i.
Persekitaran di tempat kerja juga boleh berlakunya stres situasi. Sebagai contoh stres
berlaku ketika anda berurusan dengan pelanggan, menjawab telefon, dan lain-lain.
Apabila persekitaran tempat kerja anda terlalu sibuk, anda mungkin mengalami tahap
stres situasi yang tinggi. Untuk itu, anda perlu mengetahui beberapa kaedah untuk
membantu anda mengatasi stres situasi tahap tinggi dengan memberi reaksi negatif
serendah yang mungkin terhadap stres yang berkenaan.
b) Stres badan
Stres badan adalah stres yang menyebabkan ancaman fizikal secara terang-terangan.
Contohnya pengambilan alkohol yang banyak, penyalahgunaan dadah, atau
menjalankan aktiviti fizikal yang terlalu banyak. Terdapat sesetengah daripada kita
mengabaikan tubuh badan mereka sebagai contoh, tidak mendapat tidur yang cukup
atau tidak mengambil pemakanan/diet yang betul/seimbang.
Ada pendapat sesetengah daripada kita mengatakan berhiburan , berpelesaran dan
meminum alkohol merupakan cara mengatasi stres. Akan tetapi minum terlalu banyak
alkohol boleh memberikan stres kepada badan. Ianya juga akan memberi masalah
kepada anda seperti sakit kepala, keletihan dan ketidakupayaan untuk menumpukan
perhatian. Ini adalah satu contoh stres badan yang disebabkan oleh penyalahgunaan
alkohol. Apakah penyelesaian untuk jenis ini dapat mengurangkan stres?

c) Stres fikiran
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Stres fikiran disebabkan oleh

pengalaman mengalami peristiwa kehidupan.
Sesetengah orang mempunyai kecenderungan untuk membesar-besarkan masalah atau
mencipta masalah yang tidak wujud. Ada di anatara kita begitu pesimis terhadap
pengalaman kehidupan, dan ada membuat kesimpulan bersifat peribadi. Stres fikiran
adalah suatu perkara biasa. Ketika anda membaca buku, mendengar ceramah, atau
menonton filem, pada waktu yang sama, anda sedang berfikir tentang apa yang
berlaku sebelum ini, itu adalah salah satu petunjuk anda menghadapi stres fikiran.
Bagi mereka yang sering membiarkan diri mereka terdedah kepada stres minda;
sentiasa bimbang atau berfikiran negatif adalah mereka yang paling terdedah kepada
kesan jangka masa panjang negatif stres fikiran.
Bagaimana menangani Stres?
Di awal artikel ini, anda telah mengetahui bagaimana untuk mengenal pasti punca stres
dalam hidup anda, dan juga bagaimana untuk mengukur jumlah stres yang anda alami,
sekarang, kita bincangkan pula tenang cara-cara tertentu yang boleh anda gunakan untuk
menangani stres yang anda alami.
a) Menangani Stres disebabkan oleh situasi
Intervensi berikut boleh digunakan untuk menangani stres yang berpunca daripada
situasi/persekitaran sekeliling anda.

Buat perubahan dalam persekitaran anda

Jika anda mempunyai sakit kepala kerana anda membaca dalam cahaya suram,
berpindah ke bilik lain di mana cahaya lampu itu adalah lebih baik dari sebelumnya.
Antara lain yang boleh anda lakukan untuk perubahan persekitaran anda ialah dengan
mematikan muzik yang kuat,menyesuaikan (menaikkan atau menurunkan) kerusi
komputer dan lain-lain perkara yang anda boleh lakukan merubah persekitaran
situasi/keadaan sekeliling anda. Semak persekitaran anda dengan berhati-hati bagi
mengelak berlakunya stres situasi.

Berkomunikasi dengan penuh kasih sayang dan berhati-hati

Anda perlu belajar untuk berkomunikasi dengan penuh kasih sayang dan sentiasa
berhati-hati kepada sesiapa pun yang sedang memberi anda masalah, walaupun
adakalanya mereka ini yang memberikan anda stres situasi. Anda harus ingat, setiap
kali ada mempunyai masalah, anda telah berhutang kepada diri sendiri dan kepada
orang lain (yang memberikan masalah) untuk mencapai satu penyelesaian yang boleh
diterima diantara satu sama lain mengenai masalah tersebut. Ini memerlukan
komunikasi dengan cara yang paling baik dan kita hendaklah sentiasa prihatin dan
berhati-hati dalam tutur kata yang dilafazkan.

14

b)

Ketahui bagaimana dan bila untuk berkata "TIDAK"

Kadang-kadang stres anda adalah disebabkan oleh mengambil terlalu banyak
tanggungjawab. Sesetengah orang mempunyai tabiat selalu berkata "ya" kepada
permintaan untuk bantuan daripada orang lain. Ekoran daripada itu, mereka terpaksa
melaksanakan tanggungjawab tersebut, walaupun pada ketika itu mereka mempunyai
masalah mereka sendiri dan juga masalah terhadap tanggunjawab terdahulu. Anda
perlu mengetahui had kemampuan anda dalam melaksanakan tanggungjawab yang
bakal anda lakukan agar ianya tidak memberikan suasana stres kepada anda. Langkah
seterusnya adalah untuk berani berkata "tidak". Ingat, tanggungjawab utama anda
adalah untuk kesihatan anda sendiri.

Ketahui teknik pengurusan masa

Stres situasi sering berpunca daripada perasaan kita apabila kita tidak mempunyai
masa yang cukup untuk melakukan sesuatu dalam tempoh masa yang ditetapkan.
Dalam beberapa kes, bukan hanya kesuntukan masa, tetapi kadang kala akibat
daripada pengurusan masa yang tidak berkesan membawa kita kepada dilema
tersebut. Setiap individu memeberi intrepesai yang berbeza mengenai pengurusan
masa. Bagi sesetengah orang, ia akan menjadi sesuatu yang mudah jika membuat
senarai "perkara yang perlu dilakukan" (to do things list) Bagi orang lain, belajar
menggunakan perancangan harian (planner) dapat membantu mereka untuk
menguruskan masa dengan baik.

Membahagikan tugas
Orang yang mempunyai kecenderungan kesempurnaan mempunyai masalah
membahagikan tugas. Mereka mempunyai sikap bahawa, "Jika saya mahu ia
dilakukan dengan betul, saya perlu melakukannya sendiri". Mereka takut bahawa
dengan membiarkan orang lain membantu mereka dengan tugas yang diberikan, ianya
tidak dapat dijalankan dengan sebaik mungkin. Kita perlu belajar bahawa tidak semua
perkara dapat kita lakukan dengan baik, adakalanya orang lain dapat melakukan lebih
baik dari kita. Belajarla untuk mempercayai kebolehan orang lain dan yakin terhadap
usaha mereka. Ini akan membantu anda membina hubungan yang lebih baik dengan
orang lain dan sedikit sebanyak akan meringankan beban anda daripada sebarang
stres.
Menangani Stres Badan

Amalan relaksasi
Menangani stres badan sering bermaksud urusan dengan anggota badan. Sebagai
contoh, apabila anda mengalami kadar pernafasan yang kencang, anda boleh
menangani dengan amalan teknik pernafasan lebih santai/relaks/tenang. Atau
apabila anda perhatikan otot-otot anda menjadi tegang di beberapa bahagian
anggota badan, anda boleh mengamalkan regangan otot yang mudah bagi
merehatkan otot-otot yang tegang.

15

c)

Menangani Stres Fikiran

Intervensi berikut boleh digunakan apabila stres anda terhasil daripada pemikiran
negatif atau dari kecenderungan untuk menimbulkan masalah mental atau masalah
menokok tambah (tidak tahu asal usul masalah tersebut) dan ianya tidak realistik.

Membangunkan dan mengambil "Star Trek"

Star Trek adalah hanya satu lagi nama untuk imej mental, atau visualisasi. Sama
seperti di TV di mana, penonton di ajak untuk berimaginasi mengenai dunia
hadapan dan dunia sebelumnya. Ketika berimaginasi mengikut kehendak
keadaan, kita bebas untuk melakukanya dalam keadaan tenang, aman. Ambil masa
sekurang-kurangnya lima hingga sepuluh minit untuk anda melakukan imaginasi
yang indah-indah dan berikan perincian setiap yang anda bayangkan itu.

Gunakan frasa yang positif

Tuliskan nota kecil untuk diri sendiri yang mengatakan, "Senyuman hari ini
adalah lebih baik dari semalam " atau, "Jangan ambil terlalu serius", atau apa-apa
sahaja frasa yang dapat memberikan kesan positif minda anda. Frasa-frasa positif
ini boleh di tampal di kawasan-kawsan yang sering anda lalui/lihat contohnya;
(cermin bilik mandi, pintu peti sejuk, dan lain-lain). Atau mungkin, anda boleh
menulis frasa ini dan berikan kepada rakan sebagai tanda persahabatan.
Amalan meditasi dan/atau doa
Teknik Meditasi telah terbukti berkesan dalam mengurangkan kadar tinggi
denyutan jantung dan tekanan darah. Berdoa juga adalah salah satu cara yang
terbaik boleh kita lakukan untuk menghindar dari stres.

16

ASSIGNMENT RUBRICS
OUMH1103 LEARNING SKILLS FOR OPEN DISTANCE LEARNERS
JANUARY 2015 SEMESTER
ACTIVITY 1 and 2 (20 + 20= 40%)
CATEGORY

WEIGHT

LOW
0
No
introduction

1
There is no clear
introduction to the
main topic or
structure of the
paper.

The main idea

is not
mentioned.

The main idea is

not clear. There is
a seemingly
random collection
of information.

No
conclusion.

There is no clear
conclusion, the
paper just ends.

INTRODUCTION

CONTENT

CONCLUSION

ABOVE
AVERAGE
2
The introduction
states the main topic,
but does not
adequately preview
the structure of the
paper nor is it
particularly inviting
to the reader.
The main idea is
somewhat clear, but
there is a need for
more supporting
information.
The conclusion is
recognizable, but
does not tie up
several loose ends.

AVERAGE

EXCELLENT

TOTAL

3
The introduction
clearly states the main
topic and previews the
structure of the paper,
but is not particularly
inviting to the reader.

4
The introduction is
inviting, states the
main topic and
previews the structure
of the paper.

The main idea is clear

but the supporting
information is general.

There is one clear,

well-focused topic.
Main idea stands out
and is supported by
detailed information.

The conclusion is
recognisable and ties
up almost all the loose
ends.

The conclusion is
strong and leaves the
reader with a feeling
that they understand
what the writer is
"getting at."

17

ORGANISATION

0.5

LANGUAGE/
GRAMMAR

0.5

The writer
makes more
than 5 errors
in grammar or
spelling that
distracts the
reader from
the content.

Many details are

not in a logical or
expected order.
There is little
sense that the
writing is
organised.
The writer makes
more than 4-5
errors in grammar
or spelling that
distracts the reader
from the content.

Some details are not

in a logical or
expected order, and
this distracts the
reader.

Details are placed in a

logical order, but the
way in which they are
presented/ introduced
sometimes makes the
writing less interesting.

Details are placed in a

logical order and the
way they are presented
effectively keeps the
interest of the reader.

The writer makes 34 errors in grammar

or spelling that
distract the reader
from the content.

The writer makes 1-2

errors in grammar or
spelling that distract
the reader from the
content.

The writer makes no

errors in grammar or
spelling that distracts
the reader from the
content.

TOTAL

20

18

ASSIGNMENT RUBRICS
ACTIVITY 3 (10%)
NO

ASSESSMENT
CRITERIA
Sharing
experience

Organization

NO

ASSESSMENT
CRITERIA
References

INDEX
WEIGHT

POOR
0

AVERAGE
1

No sharing experience
provided

Demonstrates a minimal
understanding (sharing
experience) of myVLE
and the focus used of
myVLE

The information
appears to be
disorganized.

Information is organized,
but paragraphs are not
well-constructed.

0.5

INDEX
POOR
WEIGHT
1
No reference(s) and
citation(s) are given

GOOD
2

EXCELLENT
3

MARKS
(MAX)

Demonstrates adequate
information (sharing
experience) of myVLE
and the focus used of
myVLE

Demonstrates a
thorough
understanding
(sharing experience)
of myVLE and the
focus used of myVLE

7.5

Information is organized
with well-constructed
paragraphs.

Information is very
organized with wellconstructed
paragraphs. Well
organized ideas that
review the
experiences.

1.5

EXCELLENT
Reference and citation
are provided using
correct APA style

1
TOTAL

10

ACTIVITY 4 (25%) Mind Mapping and Annotation

NO

ASSESSMENT
CRITERIA

INDEX
WEIGHT

MIND MAPPING
(15%)
Understanding

Use of
images/symbols

0.75

POOR
1

AVERAGE
2

GOOD
3

EXCELLENT
4

Bare minimum of
content covered

Shows a basic level of

coverage of key ideas
only

Shows a solid grasp of

most of the content

Shows a solid grasp

of all the content
covered

No extension of ideas
evident

Attempts extension of a
few ideas

Shows extensions of
most key ideas

Extensions of the key

ideas show a deep
understanding of the
content

The mind map

includes a few
images

A few categories are

enhanced with simple
symbols or diagrams

Some categories are

enhanced with simple
symbols or diagrams

Most categories are

enhanced with simple
symbols or diagrams

MARKS
(MAX)

Use of colour

0.75

Has failed to include

colour in the mind
map

Has used very little

colour in the mind map
and has not used colour
to categorise throughout
the mind map

Neatness and
Presentation

0.75

The mind map was

not neat enough to
understand

Annotation (10%)

2.5

Annotated text is
not submitted on
time

Has included colour to

demonstrate some
connections and/or to
categorise topics
throughout the mind
map

Has included colour

to show all
connections and/or to
categorise topics
throughout the mind
map

The mind map was not

The mind map was well
neat enough to
presented and all the
understand most concepts information is easy to
understand

The mind map was

well presented and all
the information is
easy to understand

Text is not
consistently marked
throughout.
Random passages
appear to be
marked; passages
selected often have
no real significance.
Annotated passages
may be very long or
very short.
Annotations include
little/no marginalia or
marginalia that is

Text is marked
throughout.
Words and
phrases are
marked, and
commentary and
notations appear
in the margins
that indicate a
response to the
words and
phrases marked.
Marginalia
(comments in the

10

Text is marked
throughout.
Longer passages
(entire
sentences/entire
paragraphs) are the
primary element
annotated.
Commentary and
notations in margins
appear less
frequently or do not
respond directly to
the passage

characterized by plot
level questions or
simplistic summary.
Annotations include
little/no attempt to
identify
themes/purpose of
text.
Annotations include
little/no recognition
of unfamiliar
vocabulary.
Annotations do not
reflect careful
reading of the text;
annotations do not
reflect interaction
between the reader
and the text.

annotated.
Marginalia may be
primarily summary
or paraphrased
statement with
some attempt at
analysis.
Annotations may
not accurately
identify purpose or
themes of text.
Reader may have
identified unfamiliar
vocabulary but did
not attempt to
define the words.

margin) reflect
application of
literary terms,
questioning,
summarizing, and
analysis.
Annotations
accurately
identify purpose
and themes of the
work.
Reader has
identified
unfamiliar
vocabulary and
attempted to
define those
words.

TOTAL

25

ACTIVITY 5 (25%)
CATEGORY

WEIGHT

LOW
0

1
There is no clear
introduction to the
main topic or
structure of the
paper.

ABOVE
AVERAGE
2
The introduction
states the main topic,
but does not
adequately preview
the structure of the
paper nor is it
particularly inviting
to the reader.
The main idea is
somewhat clear, but
there is a need for
more supporting
information.

AVERAGE

EXCELLENT

3
The introduction
clearly states the main
topic and previews the
structure of the paper,
but is not particularly
inviting to the reader.

4
The introduction is
inviting, states the
main topic and
previews the structure
of the paper.

The main idea is clear

but the supporting
information is general.

There is one clear,

well-focused topic.
Main idea stands out
and is supported by
detailed information.

12

The conclusion is
strong and leaves the
reader with a feeling
that they understand
what the writer is
"getting at."
Details are placed in a
logical order and the
way they are presented
effectively keeps the

INTRODUCTION

No
introduction

CONTENT

The main idea

is not
mentioned.

The main idea is

not clear. There is
a seemingly
random collection
of information.

CONCLUSION

No
conclusion.

There is no clear
conclusion, the
paper just ends.

The conclusion is
recognizable, but
does not tie up
several loose ends.

The conclusion is
recognisable and ties
up almost all the loose
ends.

ORGANISATION

0.75

Many details are

not in a logical or
expected order.
There is little

Some details are not

in a logical or
expected order, and
this distracts the

Details are placed in a

logical order, but the
way in which they are
presented/ introduced

TOTAL
4

LANGUAGE/
GRAMMAR

0.5

The writer
makes more
than 5 errors
in grammar or
spelling that
distracts the
reader from
the content.

sense that the

writing is
organised.

reader.

sometimes makes the

interest of the reader.
writing less interesting.

The writer makes

more than 4-5
errors in grammar
or spelling that
distracts the reader
from the content.

The writer makes 34 errors in grammar

or spelling that
distract the reader
from the content.

The writer makes 1-2

errors in grammar or
spelling that distract
the reader from the
content.

The writer makes no

errors in grammar or
spelling that distracts
the reader from the
content.

TOTAL

25