Revisi per 22 Maret 2021 03.43 sunting Mega Rahmat (bicara \| kontrib) 16 suntingan →Pencegahan dan pembangunan ketahanan ← Revisi sebelumnya		Revisi per 22 Maret 2021 03.45 sunting balikkan Mega Rahmat (bicara \| kontrib) 16 suntingan →Exercising to reduce stress Revisi selanjutnya →
Baris 246: [[Biofeedback]] juga dapat berperan dalam manajemen stres. Sebuah studi acak oleh Sutarto et al. menilai efek biofeedback pernapasan resonan (mengenali dan mengontrol variabilitas denyut jantung tak sadar) di antara operator manufaktur; depresi, kecemasan dan stres menurun secara signifikan.<ref name="Sutarto2012">{{cite journal \|doi=10.1080/10803548.2012.11076959 \|pmid=23294659 \|title=Resonant Breathing Biofeedback Training for Stress Reduction Among Manufacturing Operators \|journal=International Journal of Occupational Safety and Ergonomics \|volume=18 \|issue=4 \|pages=549–61 \|year=2015 \|last1=Purwandini Sutarto \|first1=Auditya \|last2=Abdul Wahab \|first2=Muhammad Nubli \|last3=Mat Zin \|first3=Nora \|doi-access=free }}{{Primary source inline\|date=January 2013}}</ref> === ~~Exercising~~Berolahraga tountuk ~~reduce~~mengurangi ~~stress~~stres === Penelitian telah menunjukkan bahwa olahraga mengurangi stres.<ref name=":0">Anxiety and Depression Association of America. (n.d.). Olahraga secara efektif mengurangi kelelahan, meningkatkan kualitas tidur, meningkatkan fungsi kognitif secara keseluruhan seperti kewaspadaan dan konsentrasi, menurunkan tingkat ketegangan secara keseluruhan, dan meningkatkan harga diri. <ref name=":0" /> Karena banyak dari ini habis saat seseorang mengalami stres kronis, olahraga menyediakan mekanisme koping yang ideal. Terlepas dari kepercayaan populer, olahraga tidak perlu menjadi rutin atau intens untuk mengurangi stres; latihan aerobik selama lima menit dapat mulai merangsang efek anti-kecemasan.<ref name=":0" /> Selanjutnya, berjalan kaki 10 menit mungkin memiliki manfaat psikologis yang sama dengan olahraga selama 45 menit, memperkuat pernyataan bahwa olahraga dalam jumlah atau intensitas apa pun akan mengurangi stres.<ref name=":0" /> Studies have shown that exercise reduces stress.<ref name=":0">Anxiety and Depression Association of America. (n.d.). Exercise for Stress and Anxiety. Retrieved from https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety</ref> Exercise effectively reduces fatigue, improves sleep, enhances overall cognitive function such as alertness and concentration, decreases overall levels of tension, and improves self-esteem.<ref name=":0" /> Because many of these are depleted when an individual experiences chronic stress, exercise provides an ideal coping mechanism. Despite popular belief, it is not necessary for exercise to be routine or intense in order to reduce stress; as little as five minutes of aerobic exercise can begin to stimulate anti-anxiety effects.<ref name=":0" /> Further, a 10-minute walk may have the same psychological benefits as a 45-minute workout, reinforcing the assertion that exercise in any amount or intensity will reduce stress.<ref name=":0" /> ==== ~~Theoretical~~Penjelasan ~~explanations~~teoritis ==== A multitude of theories have been presented in attempts to explain why exercise effectively reduces stress. One theory, known as the time-out hypothesis, claims that exercise provides distraction from the stressor. The time out hypothesis claims that exercise effectively reduces stress because it gives individuals a break from their stressors. This was tested in a recent study of college women who had identified studying as their primary stressor.<ref name=":1">{{cite journal \|last1=Breus \|first1=MJ \|last2=O'Connor \|first2=PJ \|title=Exercise-induced anxiolysis: a test of the "time out" hypothesis in high anxious females. \|journal=Medicine and Science in Sports and Exercise \|date=July 1998 \|volume=30 \|issue=7 \|pages=1107–12 \|pmid=9662680 \|doi=10.1097/00005768-199807000-00013 }}</ref> The women were then placed under four conditions at varying times: "rest," "studying," "exercising," and "studying while exercising." The stress levels of the participants were measured through self-assessments of stress and anxiety symptoms after each condition. The results demonstrated that the "exercise" condition had the most significant reduction in stress and anxiety symptoms.<ref name=":1" /> These results demonstrate the validity of the time-out hypothesis.<ref name=":1" /> It is also important to note that exercise provided greater stress reduction than rest.

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