Opini
Understanding Stress: Why it Matters and How to Manage It
Anna de Muinck Keizer university of Amsterdam
Indonesia is among the seven countries with the highest stress levels in Southeast Asia. As it affects a large part of the population it is important to understand what stress is and how we can cope with it.
What is stress?
Stress is a normal part of life. Everyone experiences stress at some point, whether it is caused by work, family responsibilities, financial concerns, or major life changes. Stress is the body’s natural response to challenges and demands. There are different types of stress. Acute stress is defined as stress caused by an immediate reaction to a certain stressor. The stress disappears when the situation is over and can be caused by for example running late for an appointment or an upcoming presentation. Chronic stress is experienced when stress is built up from repeated exposure to stressful situations. There are chemical changes in your body that occur and can be caused by for example a high-demanding job or financial difficulties.
Symptoms and consequences
Stress can manifest in an individual in different ways. Cognitive symptoms can be memory problems or constant worrying and anxiety. But an individual can also experience loneliness or irritability. Other symptoms could be neglecting responsibilities, sleep disturbances or appetite changes. Possible physical symptoms could be (chronic) fatigue, skin problems or breathing problems. If these symptoms of stress are experienced long-term, it can have several consequences. Long-term stress can cause mental health problems like depression and personality disorders. Other consequences could be eating disorders, gastrointestinal problems or an increased risk of cardiovascular diseases.
Coping strategies
The way we respond to stress has an influence on our overall wellbeing and coping strategies are the methods people use to handle stress. Maladaptive coping strategies are negative ways of managing your stress, these strategies may cause short-term relief but worsen mental health in the long run. Denial, substance use, avoidance or self-blame are recognized as examples of unhealthy coping strategies. However, adaptive coping strategies are healthy ways to manage your stress and can improve your wellbeing. These positive reactions to stress are for example seeking support, exercising, praying or practicing self-care.
An effective way to cope with stress is talking about it. Research has shown that social support can help reduce stress and improve wellbeing. Discussing stress and mental health with for example your family members or trusted friends can reduce feelings of isolation, increase resilience to stress and encourage help-seeking behaviour. Unfortunately, mental health problems are still surrounded by a stigma. Improving our knowledge on mental health can help reduce this stigma and adapting a positive attitude against mental health are critical for encouraging help seeking behaviour. It should be normalised that seeking support is a sign of strength, not weakness.
In addition to seeking support, small daily habits can help reduce stress. Maintaining a healthy diet, regular exercise, practicing deep breathing, listening to music, spending time with loved ones or even just taking a walk can contribute to better mental well-being.
Key takeaway: Stress remains a part of life, but it should not take control. By recognizing stress, having open discussions about mental health and engaging in healthy coping strategies, we can improve our well-being and strengthen our resilience.
References
Attia, M., Ibrahim, F. A., Elsady, M. A., Khorkhash, M. K., Rizk, M. A., Shah, J., & Amer, S. A. (2022). Cognitive, emotional, physical, and behavioral stress-related symptoms and coping strategies among university students during the third wave of COVID-19 pandemic. Frontiers in Psychiatry, 13, 933981. https://doi.org/10.3389/fpsyt.2022.933981
Bienertova‐Vasku, J., Lenart, P., & Scheringer, M. (2020). Eustress and distress: neither good nor bad, but rather the same? BioEssays, 42(7), e1900238. https://doi.org/10.1002/bies.201900238
Chaaya, R., Sfeir, M., Khoury, S. E., Malhab, S. B., & Khoury-Malhame, M. E. (2025). Adaptive versus maladaptive coping strategies: insight from Lebanese young adults navigating multiple crises. BMC Public Health, 25(1), 1464. https://doi.org/10.1186/s12889-025-22608-4
Hartini, N., Fardana, N. A., Ariana, A. D., & Wardana, N. D. (2018). Stigma toward people with mental health problems in Indonesia. Psychology Research and Behavior Management, Volume 11, 535–541. https://doi.org/10.2147/prbm.s175251
IPB University. (2026, January). 28 million Indonesians experience mental health problems, IPB University Faculty of Medicine lecturer: Reasonable. IPB University. https://www.ipb.ac.id/news/index/2026/01/28-million-indonesians-experience-mental-health-problems-ipb-university-faculty-of-medicine-lecturer-reasonable/
Reblin, M., & Uchino, B. N. (2008a). Social and emotional support and its implication for health. Current Opinion in Psychiatry, 21(2), 201–205. https://doi.org/10.1097/yco.0b013e3282f3ad89
Regene AI. (2024). The most stressed your body and how to manage it. Regene AI. https://regene.ai/articles/most-stressed-your-body-and-how-to-manage-it
Salim, N. K., Benu, J. M. Y., Pello, S. C., & Anakaka, D. L. (2024). Attitudes toward mental health and help-seeking behaviour among psychology students at Nusa Cendana University. Journal of Health and Behavioral Science, 6(3), 361–375
Srakocic, S. (2023, December 12). What’s the difference between chronic and acute stress? Healthline. https://www.healthline.com/health/stress/acute-vs-chronic-stress#symptoms
Opini
Membaca “Bahasa Planet” di Kemasan Obat: Panduan Singkat Memahami Arti Lambang Hijau, Biru, dan Merah
Agisna Mahabbah Dewi Sonia, Mahasiswa Program Studi Farmasi, Fakultas Ilmu Kesehatan, UIN Syarif Hidayatullah Jakarta
Pernah lihat lambang hijau, biru, dan merah pada kemasan obat, tapi belum tahu artinya? Bagi orang awam, simbol ini mungkin tampak misterius seperti “bahasa planet”. Padahal, tiga warna ini bukan sekadar hiasan, melainkan penanda penting yang membantu kita mengenali jenis obat, tingkat keamanannya, serta cara penggunaannya. Yuk, kenali makna di balik tiga lambang obat yang paling sering kita temui sehari-hari!
Menurut Undang-Undang Kesehatan, obat bukan sekadar barang konsumsi biasa. Obat merupakan zat aktif yang dirancang untuk memengaruhi sistem tubuh manusia. Karena efeknya yang besar dalam menyembuhkan atau mengubah proses kimia tubuh, pemerintah mengelompokkannya ke dalam beberapa golongan agar masyarakat terhindar dari bahaya salah obat.
- Lingkaran Hijau 🟢 : Obat Bebas (Si Ramah yang Aman Dikonsumsi)
Jika melihat lingkaran hijau dengan garis tepi hitam, artinya obat tersebut masuk dalam kategori Obat Bebas.
- Apa artinya? Obat ini memiliki tingkat keamanan yang relatif tinggi. Anda bisa membelinya dengan mudah tanpa perlu resep dokter, baik di apotek, minimarket, hingga warung kelontong dekat rumah.
- Contohnya: Parasetamol yang biasa kita minum saat demam atau sakit kepala ringan. Meskipun aman, Anda tetap wajib membaca aturan pakai yang tertera di kemasannya, ya!
- Lingkaran Biru 🔵 : Obat Bebas Terbatas (Boleh Dibeli, Tapi Ada Syaratnya)
Naik satu tingkat, ada lingkaran biru dengan garis tepi hitam. Golongan ini disebut Obat Bebas Terbatas.
- Apa artinya? Obat ini sebenarnya masuk dalam kategori obat keras, namun dalam dosis tertentu masih boleh dibeli bebas tanpa resep dokter. Keunikannya, obat ini selalu disertai dengan tanda peringatan khusus (P. No. 1 sampai P. No. 6) di kemasannya, seperti “Awas! Obat Keras. Bacalah aturan pemakaiannya”.
- Contohnya: CTM (chlorpheniramine maleate) untuk mengobati alergi. Obat ini dijual bebas, namun Anda harus waspada karena efek sampingnya bisa menyebabkan kantuk berat.
- Lingkaran Merah dengan Huruf “K” 🔴 : Obat Keras & Psikotropika (Wajib Resep Dokter!)
Ini adalah zona merah yang tidak boleh Anda sentuh sembarangan. Cirinya adalah lingkaran merah dengan garis tepi hitam dan huruf “K” tebal di tengahnya.
- Apa artinya? Obat ini memiliki risiko efek samping yang tinggi, potensi interaksi antar-obat yang kompleks, atau risiko penyalahgunaan yang berbahaya. Oleh karena itu, obat ini hanya boleh dibeli menggunakan resep dokter dan penggunaannya harus di bawah pengawasan medis.
- Contoh Obat Keras: Asam mefenamat (obat pereda nyeri berat/sakit gigi) dan berbagai jenis antibiotik.
- Bagaimana dengan psikotropika? Psikotropika merupakan kelompok obat keras, baik yang berasal dari bahan alami maupun sintetis, yang bekerja secara selektif pada susunan saraf pusat sehingga memengaruhi aktivitas mental dan perilaku, karena berpotensi menimbulkan ketergantungan, penggunaannya diawasi secara ketat.
- Contoh Obat Psikotropika: diazepam dan phenobarbital
Memahami “bahasa planet” pada kemasan obat merupakan sebuah langkah kecil yang memiliki arti besar bagi keselamatan Anda dan keluarga. Dengan mengenali perbedaan lambang hijau, biru, dan merah, kita bisa menjadi konsumen yang cerdas: tahu kapan bisa mengobati diri sendiri secara mandiri, dan kapan harus segera pergi ke dokter. Ingat, obat bisa menjadi penyembuh, namun bisa juga menjadi racun jika salah digunakan!
Membaca “Bahasa Planet” di Kemasan Obat: Panduan Singkat Memahami Arti Lambang Hijau, Biru, dan Merah
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