{"id":1962,"date":"2025-11-03T16:41:09","date_gmt":"2025-11-03T08:41:09","guid":{"rendered":"https:\/\/hctm.ukm.my\/uka\/?page_id=1962"},"modified":"2025-11-03T16:52:22","modified_gmt":"2025-11-03T08:52:22","slug":"kesihatan-mental-jaga-diri","status":"publish","type":"page","link":"https:\/\/hctm.ukm.my\/uka\/kesihatan-mental-jaga-diri\/","title":{"rendered":"Kesihatan Mental &#8211; Jaga Diri Kuasai Hidupmu"},"content":{"rendered":"<p>[vc_row][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1968&#8243; img_size=&#8221;large&#8221;][vc_column_text]<strong><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Apa itu Penjagaan Kendiri ?<\/span><\/strong><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Penjagaan kendiri bermaksud melakukan perkara yang membantu anda kekal sihat secara fizikal, emosi dan mental.\u00a0<\/span><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Ia bukan sikap mementingkan diri &#8211; sebaliknya cara untuk anda:<\/span><\/p>\n<ul>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Berehat<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Menumpukan semula perhatian<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Menjadi versi terbaik diri anda<\/span><\/li>\n<\/ul>\n<hr \/>\n<p><strong>6 <span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Dimensi Penjagaan Kendiri<\/span>\u00a0<\/strong><\/p>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Penjagaan kendiri fizikal : Pastikan badan anda cukup rehat dan bertenaga.<\/span><\/p>\n<ul>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Minum air dengan kerap<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Tidur 7\u20139 jam jika boleh<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Kekal aktif &#8211; berjalan, regangan, menari atau bersukan<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Makan dengan teratur dan seimbang<\/span><\/li>\n<\/ul>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Penjagaan kendiri emosi : Benarkan diri anda untuk merasa.<\/span><\/p>\n<ul>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Tidak mengapa untuk tidak merasa okay.<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Bercakap dengan seseorang yang anda percayai<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Dengar muzik yang sesuai dengan emosi anda<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Tulis di jurnal atau nota peribadi<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Sayangi diri sendiri<\/span><\/li>\n<\/ul>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Penjagaan kendiri sosial : Hubungan yang sihat sangat penting.<\/span><\/p>\n<ul>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Luangkan masa dengan orang yang menyokong anda<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Tetapkan sempadan dengan mereka yang memberi tekanan<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Sertai kelab, sukarelawan atau aktiviti komuniti<\/span><\/li>\n<\/ul>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Penjagaan kendiri mental : Kekalkan minda yang aktif dan sihat.<\/span><\/p>\n<ul>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Belajar sesuatu yang baharu<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Ambil rehat pendek <\/span><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">(short break)<\/span><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"> semasa belajar<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Kurangkan masa menatal <\/span><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">(scroll)<\/span> <span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">media sosial tanpa tujuan<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Amalkan kesedaran minda <\/span><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">(mindfulness)<\/span><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"> atau pernafasan dalam <\/span><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">(deep breathing)<\/span><\/li>\n<\/ul>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Penjagaan kendiri rohani : Cari makna dan hubungan dengan sesuatu yang lebih besar.<\/span><\/p>\n<ul>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Beribadah, bermeditasi atau berdoa<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Luangkan masa di alam semula jadi<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Fikirkan tentang tujuan hidup anda<\/span><\/li>\n<\/ul>\n<p class=\"cvGsUA direction-ltr align-start para-style-body\"><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Penjagaan kendiri teknologi digital : Membantu tetapi perlu seimbang.<\/span><\/p>\n<ul>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Ambil masa rehat tanpa skrin setiap hari<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Elakkan skrin sebelum tidur<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Ikuti akaun media sosial yang positif dan membina<\/span><\/li>\n<\/ul>\n<p>[\/vc_column_text][\/vc_column][vc_column width=&#8221;1\/2&#8243; bgcolor=&#8221;grey&#8221;][vc_single_image image=&#8221;1969&#8243; img_size=&#8221;large&#8221;][vc_column_text]<strong><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Teknik pantas apabila menghadapi tekanan<\/span> <\/strong><\/p>\n<ul>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Tarik nafas 4 kiraan, tahan 4, hembus 4<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Keluar sekejap untuk udara segar<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Lakukan regangkan badan dan pusingkan bahu<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Hantar mesej kepada rakan hanya untuk menyapa \/ bertanya khabar<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Dengar lagu yang menenangkan<\/span><\/li>\n<\/ul>\n<p><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Ingat: perasaan ini hanya sementara dan akan berlalu. Keadaan akan menjadi lebih baik.\u00a0<\/span><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">I<\/span><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">ngatlah penjagaan kendiri bukan tentang kesempurnaan. Ia tentang sentiasa memerhati dan memahami diri anda, walaupun hidup agak berserabut. <\/span><\/p>\n<p><strong><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">\u201cAnda tidak boleh menuang daripada cawan yang kosong &#8211; luangkan masa untuk mengisinya semula.\u201d<\/span><\/strong><\/p>\n<hr \/>\n<p><strong><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Perlukan sokongan<\/span> <\/strong><\/p>\n<ul>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Pusat kaunseling universiti<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Pensyarah, mentor atau rakan yang dipercayai<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Befrienders Malaysia<\/span>\n<ul>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">KL: 03-7956 8145 (24 jam)<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Ipoh: 05-547 7933 (4 ptg\u201311 mlm)<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Penang: 04-281 5161 (3 ptg\u201312 tgh mlm)<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Talian Krisis Kesihatan Mental (HEAL)<\/span>\n<ul>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">15555 (setiap hari, 8 pg\u201312 tgh mlm)<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Mental Illness Awareness &amp; Support Association Malaysia (MIASA)<\/span>\n<ul>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Crisis Helpline<\/span><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">: 1800 180 066<\/span><\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Crisis Line<\/span><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\"> : 03-9765 6088<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">Malaysian Mental Health Association (MMHA)<\/span>\n<ul>\n<li><span class=\"a_GcMg font-feature-liga-off font-feature-clig-off font-feature-calt-off text-decoration-none text-strikethrough-none\">03-2780 6803<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<hr \/>\n<p><strong>Muat turun :<\/strong> <a href=\"https:\/\/hctm.ukm.my\/uka\/wp-content\/uploads\/2025\/11\/Brosur-Kesedaran-Kesihatan-Mental.pdf\">Brosur (pdf)<\/a>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1963&#8243; img_size=&#8221;large&#8221; onclick=&#8221;img_link_large&#8221;][\/vc_column][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1964&#8243; img_size=&#8221;large&#8221; onclick=&#8221;img_link_large&#8221;][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column width=&#8221;1\/2&#8243;][vc_single_image image=&#8221;1968&#8243; img_size=&#8221;large&#8221;][vc_column_text]Apa itu Penjagaan Kendiri ? Penjagaan kendiri bermaksud melakukan perkara yang membantu anda kekal sihat secara fizikal, emosi dan mental.\u00a0Ia bukan sikap mementingkan diri &#8211; sebaliknya cara untuk anda: Berehat Menumpukan semula perhatian Menjadi versi terbaik diri anda 6 Dimensi Penjagaan Kendiri\u00a0 Penjagaan kendiri fizikal : Pastikan badan anda cukup rehat dan [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-1962","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/hctm.ukm.my\/uka\/wp-json\/wp\/v2\/pages\/1962","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/hctm.ukm.my\/uka\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/hctm.ukm.my\/uka\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/hctm.ukm.my\/uka\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/hctm.ukm.my\/uka\/wp-json\/wp\/v2\/comments?post=1962"}],"version-history":[{"count":6,"href":"https:\/\/hctm.ukm.my\/uka\/wp-json\/wp\/v2\/pages\/1962\/revisions"}],"predecessor-version":[{"id":1973,"href":"https:\/\/hctm.ukm.my\/uka\/wp-json\/wp\/v2\/pages\/1962\/revisions\/1973"}],"wp:attachment":[{"href":"https:\/\/hctm.ukm.my\/uka\/wp-json\/wp\/v2\/media?parent=1962"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}