THE Covid-19 pandemic left a huge impact on the mental health of almost everyone around the world, and Malaysians were not spared. Some people are more at risk of mental health problems, including depression, particularly when faced with extreme stress and isolation from the support network of family and friends. Stress can not only affect a person's mental health, but also indirectly interfere with their quality of life. Signs and symptoms of stress can be seen from three aspects: physical, mental and behavioural.

People under a lot of stress tend to experience physical signs like dry mouth, headaches, difficulty sleeping, heart palpitations, fatigue and stomachaches. From a psychological point of view, they will exhibit signs such as forgetfulness, anger, restlessness, worry and lack of concentration. Those who face high levels of stress can also be identified by their behaviour. For example, they will smoke excessively, abuse alcohol and drugs, have issues with eating habits, and display aggressive behaviour, bullying and vandalism.

These signs need to be taken seriously before they worsen, as it will lead to emotional disturbances, behavioural problems and personality changes. Early preventive measures need to be taken as soon as possible to prevent the worsening of stress as it will eventually lead to depression. Always support and show that you care when family members or friends are experiencing stress. If you notice family members displaying abnormal behaviour, take immediate action. Make an appointment to see a medical specialist to prevent unwanted things from happening.

STRESS RELIEF

For a short-term solution, use the "10B" method to address stress and anxiety:

1. Bertenang (stay calm)

2. Bernafas dengan dalam (breathe deeply)

3. Berbicara dengan diri sendiri/refleksi diri (self-talk or self-reflection)

4. Beribadat (pray)

5. Bercakap dengan seseorang (confide in someone)

6. Berurut (have a massage)

7. Berehat dan mendengar muzik (relax and listen to music)

8. Beriadah (do some recreational activities)

9. Bersenam (exercise)

10. Berfikiran positif (think positive)

By practising the "10B" method, the physical effects of stress, such as rapid heartbeat, anger, restlessness, nervousness and headaches, can be reduced.

For a long-term solution, practise the IDEAL concept:

I - identifying the actual problem.

D - describe, which means finding a proposed solution.

E - evaluate each proposal.

A - act based on the available/ideal option.

L - learn from experience, regardless of whether the experience is successful.