A very good morning to my beloved teacher and fellow friends, I’m humbly thank

you for inviting me to give a speech about the importance of learning the technique and skills
of effective stress management and balancing work and life commitment. As the head of
Learner Affair Department, it is my concern to come out with something to deal with these
issues.

Stress is a perception of emotional or physical tension. There are incidents or stressful

situation that leads to negative emotions like anger, frustration and anxiousness that develop
stress in the person. Stress is a part of everybody life and appear in the body reaction to
challenge and demand. Stress is not just the mental reaction to our environment, the
prolonged of stress would lead to severe mental and health problem.

There are two type of stress that is eustress and distress. Eustress is results when a
person perceives the stressor as a positive matter and develops good outcomes from it while
distress is defined as a threat to the quality of life and mostly occurs when a person exceeds
the capabilities to handle it.

Stress is the reaction to something around us that effecting daily life equilibrium
(Huljich, 2012). Reddy et al. (2018) in their study states that stream wise difference in stress
does exist in student. It is important to handle stress in proper way either in personal, social
or institutional level. The way of everybody react to stress is different which is some person
experiences muscle rigidity, increasing in blood pressure, while some would experiences
poor sleep and even loss of appetite, if the things worsening it may weakened the body
immune system (Nordqvist, 2009).

Stress maybe either comes from external environment source or caused by internal
perceptions by the individuals. The higher form of stress might be turning to anxiety disorder,
adjustment disorder, post-traumatic stress disorder (PTSD) or even major depressive disorder
(MDD). The study was done in to investigate the role of different factor that varies in
quantity and quality of the process. Stress is the major problem nowadays, we living with it
and bought it along us in doing everyday routine (Shahsavarani et al. 2013).
American Psychological Association (APA) recognizes stress as three different type of stress
and that required different level of management. The three type of stress is:

a. Acute stress
a. Type of stress that is short term and very common. Acute stress is always
cause by pressure of event that have been occurred.
b. Episodic acute stress
a. Episodic acute stress is happen when someone experience acute stress very
frequent or someone that lives in frequent triggers of stress.
c. Chronic stress
a. This is the severe cases in the stress categories which is harmful type and
occur in a long period of time. The worst things that experience by someone
that having chronic stress is violent actions, medical illness for example heart
diseases or even strokes, and the worst part is suicide.

Governor et al. (2015) states that there are three categories of stressor reported in
literature that is personal, academic and university-related stressor. These specific contexts of
stressor include socio-economic challenges, high incident of traumatic stress, school system
that does not adequate to preparing them for the challenges of higher education (Suliman et
al. 2009). Stressors can be divided into two categories which is external stressor and internal
stressor.

a. External stressor
a. A major life event such as losing a job, losing a loved one or effect by the
physical environment such as noise or excessive lighting place.
b. Internal stressor
a. Internal stressor is occur within us, this is happen when we have unrealistic
expectations, negative self-talk or even having negative life style.
When we talk about university life, we think about the greatest year in our lives. But other
than that stressful experiences and mental health challenges is very common and we need to
handle it wisely. This is some of the common stress among the learner in the university,

a. Parental expectation and style

a. These expectations make the student work relentlessly and end up creating
more stress. This will gradually become mental stress for the student to cope
for their parent expectations. Subramani and Kadhiravan (2017) states that the
connection between academic stress and mental health among student. He
mentions that academic stress and mental health are related to each other and
that affecting the student academic performance. Stress definitely impacts the
academic progress in the negative way, though no differences found in the
difference of gender (Khan and Kausar, 2013). The difference was evident
according to the seniority in the school. The stress affected by the ability to
study properly and also cause by the poor time management.
b. Class scheduling and credit load
a. The pack schedule in university and academic overload lead to stress among
the student in the university. Bataineh (2013) in his study measured the
academic stressor experienced by the student in universities. The result of the
study shows that the unreasonable academic overload, poor time management
and low motivation levels are the main causes of the student in the universities
having stress. The technique that suitable to handle this kind of stress is start
making a proper timetable/schedule in order to improving time management.
Stress was leading to depression among student and is linked with the poor
result of the academic achievement (Busari, 2012). The preventive measure
should be introduce as the preventive measure from this cases to happen again,
teaching life skills and other therapeutic technique should be perform
immediate to reduces the risk of incident happen again.
c. Social anxiety
a. Anxiety is one of the stressor that can be affect person ability to work, study
and participating in some activities. University life can be intimidating and
anxiety maybe occurs during the first year of the student in their study.
Student that having this problem will tend to isolate themselves because of
fear to being rejected.
 d. Financial burden
a. Study in the university costing a lot of money and it continue rising year by
year. Adding the other daily expenses it would be difficult to cope and it can
be staggering unless for someone that receives a full scholarship in their study.
Student that living in having loan for their study would experiences further
stress if they didn’t manage it in the right way.
e. Poor communication
a. Poor communication among the student in the university also leads to stress.
Romas & Sharma (2017) states the importance of communications.
Communication is a huge and important part in our daily basis. Berlo’s model
of communication defines communication in its basic form, where if the
concept of communication is breakdown it can cause stress. The failure in the
Berlo’s model of communication process describes the failure of the effective
communication in real life and argument occur both the speaker and the
listener.

There are many techniques that can be used to coping with stress. For example confronting,
distancing, self-control, seeking social support, accepting responsibilities, avoid from stressor
and plan a problem solving strategies.

There is various ways for the student to handle their stress wisely. Many of the
method included in physical activities such as exercise and also learning the breathing
technique. Other than that, decreasing and eliminating drugs and alcohol use also helps to
regulate body to become a normal without getting any external stimulant.

Anger and conflict resolution always comes with poor communication skills and the
way to overcome it is with the effective way of communication. When we start to feel angry,
try to take a deep breath, positive the mind thinking and stop the angry thought. Repeat it
until the anger subsides, by exploring the causes of anger we can find the causes and resolves
the anger issues. The other useful technique in managing anger is actively engage with
friends by communicating and tries to listen to them (Romas & Sharma, 2017).

Dealing with anxiety can make stress become easier to handle, the recovery of anxiety
is possible with appropriate treatment and therapy. Recover from anxiety is possible with the
appropriate treatment such as exposure therapy, attention training, and counselling. Some of
the therapy that used in the treatment of anxiety are mindfulness, relaxation technique, proper
breathing technique, cognitive behaviour therapy, building self-esteem and many more. Some
people with anxiety feel worries most of the time; it worried about the problem rather than
actively solve it, learning how to solve the problem will helps to reduce the anxiety level and
along with the stress.

Doing the FITT (frequency, intensity, time and type) method of exercise can be useful
in improving fitness level and reducing stress. The other benefits of FITT exercise is calorie
burning, this is one of the most obvious benefits of cardio is burning the calories. Stress
reduction as mention before, FITT improves physical health, cardio activity and could
provide significant mental benefits. Multiple studies suggest that regular exercises stabilizes
mood and reduce stress. FITT also improve sleep quality because of the cardio exercise that
causing good blood circulation flow thus improving the oxygen deliver in the body and
improving sleep pattern (The FITT plan, 2013).

Music is therapeutic whether played in stress or not in the stress condition. Listening
to music can give many benefits and can reduces stress slowly. Time management is a very
important factor in stress management. Everybody have they own commitment and have a
limited amount of hours to complete a job. But by doing it in the right way, the good
outcomes would come.

Get enough sleep. Our body need enough sleep so that the stress level will gradually
reduce. Sleep is a mechanism which our body need to rest and restore its energy reserve. If
we not get enough sleep, our body will use stress to keep us active and alert in the absence of
stored energy. Most normal adults need 7 to 8 hours sleep per night while young children and
older adults need more sleep around 9 to 10 hours. Other than that, we should get sleeping
habit. It can prepare our body to doing daily job and also maintaining the emotional state.

Regular eating habit is one of the best ways to overcome stress. Our body need to
maintain healthy and properly fill with healthy diet. Stress is body reaction the unstable
natural state which is profound the effect on producing and relieving stress. Furthermore, one
of the main factors in reducing stress in avoids negative thinking. Always be positive in our
life and begin to re-establish some balance in our emotion state. Avoid to thinking more in
bad things that not giving advantages, always saying something positive to own self because
it helps to feels better immediately.
 The main source of stress among the students is the inadequate and poor support.
There are standard evaluation procedure that been set up to limit the scope of student practice
and hold them to move forward. There are many factors that lead the stress among the
student. Managing personal stress has been an engrossing topic which implies on our life.
Here we parted the stressors into time, encounter, situational and anticipatory. Stressors can
be conquered by the good time management, collaboration and team building, emotional
intelligence, work redesign, goal setting (short and long goal) and small wins. Resilience is
one of the essential characters to cope with adverse events of stress. It is important to do
things that you love to do, managing the time effectively and ensuring one physical exercise
can deterrent to stress. Involving temporary stress reduction programmes must be done to
pursue to lead and maintain the healthy life.