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Asalamualaikum warahmatullahi wabarakatuh.
Dear fellow students,
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at Universitas Indonesia, let me introduce myself, Rita Mustika, lecturer at the Faculty of Medicine,
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Universitas Indonesia. I'm very happy to have had the opportunity to present
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material about wellbeing practices for managing personal and
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environmental health in this lecture, ee ee. I hope that after
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listening to this lecture, fellow students will be able to
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explain the importance of wellbeing, then identify
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your own wellbeing condition and then be able to draw up a wellbeing plan for
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yourself and for other friends or the surrounding environment, but
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first of all. Let me congratulate my friends for
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successfully passing one semester, OK, then and EE Welcome to
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the second semester, I hope this next semester can be
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successful, for all friends, well, I also want to remind
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friends, maybe it's a good idea for friends to also ask how
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are you after passing a semester at the University of Indonesia, being
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a student, yes, sometimes we don't realize it, but ee,
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sometimes we need to stop for a moment and then ask how
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are you?
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things that I can improve to make ee my learning process
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more enjoyable and successful of course in other lectures friends
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have studied about mental health maybe you have
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heard the terms stress then Burn Out and this time I will invite
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ee friends to learn about wellbeing if we look at
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this arrow if flourishing is Eh friends can carry out
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daily activities successfully and successfully then wellbeing is in
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the middle so eh creates e A condition where friends do not
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fall into a state of stress or If we look at burnout by definition,
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well-being is a condition when every individual realizes
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his or her own potential, so we can know what potential we have, then we can
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face the various daily stressors that we will encounter, and then we can
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also carry out activities in a productive and successful manner, and not only that, we are also
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able to contribute to the environment around us or the community
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around us, so if we look at this definition, we can do it and we
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are fully aware that if we can maintain our condition in a
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well-being condition, then we will be able to go through the learning process in
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this college period well and smoothly. You can even contribute to
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the good of others, of course. Several studies have been conducted
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to see why wellbeing is so important, so
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it turns out that wellbeing can increase love and also
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learning outcomes, then also increase life expectancy, make students
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more productive and creative, then also improve relationships
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with the people around us, then also improve and
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reduce risky behavior and also increase body immunity, so
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during the last pandemic, wellbeing became a concept that was really
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liked by many people, yes, because it can increase immunity,
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which is really needed at this time. experiencing a pandemic, well, one of
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the well-being concepts that I think is very practical for us to apply in
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our daily lives is what is called well-being, so in this concept, it
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is said that well-being consists of six components, so in
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our life, so that we can achieve a state of well-being, there are six components
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in our life that we must pay attention to, the first is positive
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emotion, positive emotion, engagement, then relationship, how we
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relate and also meaning accomplishment and he. Let's look at them one
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by one, the first is positive emotion. Positive emotion is
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our ability to, uh, feel happy, grateful, then
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inspired, proud. like that, yes, then also full of hope, uh, interested in that or
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also feeling at peace, like that, Ee, then also what becomes ee What
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we have to do to increase positive emotions is Ee,
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we can actually identify the things that can make
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I have positive feelings and we can increase this
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in our daily lives. Yes, it turns out it's not that difficult, it's
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simple, for example, we really enjoy it when we drink, like
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drinking coffee or eating chocolate. Yes, we drink it and then enjoy it, oh
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the smell and then taste the
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sweetness, then if we eat chocolate, for example, the taste is really
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delicious, yes, we enjoy it, it can cause positive emotions, or
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for example, if friends also like pets, that's right. Those who like
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cats like that are really invited to play every morning, for example, ee or taken care of
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, or those who like EE like birds or plants, yes. Well, that can give rise to
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positive emotions. The second is engagement. This engagement is
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our involvement in what we are doing,
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so maybe we can remember when we felt really, really
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, so we forgot when we really liked what we were doing, so what
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are the activities that make us feel engaged? Usually, if
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we do things that are our hobbies, for example, yes, then if we
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feel that our engagement is not good, then we can improve or
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look for new hobbies so that when we do it we feel like we can be
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immersed or engaged, yes, increase our engagement,
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then relationships or relationships, relationships. This is not just for example nowadays,
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how many Instagram likes do we have, yes, but
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really the relationships or connections that we have with people who are
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important to our lives, for example, E. We need to be aware of what important people
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are like. First, you need to first identify for yourself
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who the important people are, for example, high school friends who are very close,
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or your parents, your father and mother or
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your younger siblings. or brother like that, then uh maybe you need to think about that eh
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Actually, how much time have I spent with
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these important people like that? For example, how come it feels like
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I never talk to my mother, like that, for example. Well, maybe you
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can make this into an activity that you plan to
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improve your relationship, maybe your relationship, maybe you keep feeling that the relationship
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isn't very good, like that, because I never talk, for example.
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So maybe you can schedule something like that. For example, three times a week
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, like eating together or chatting together, like that, or just making a gratitude letter,
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like that, sending a greeting card like that, yes, then or also if you
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feel that your relationship or relationships are lacking because you don't have
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many friends. For example, you can join the community. For example, enter a club
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or organization so that later you will meet new friends,
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so that will improve your relationship or your sense of eh relationship,
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then the fourth other thing that is included in the ee ee component for
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improving well-being. is meaning or sense yes meaning These are the
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things that can make you have ee what is a higher goal
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than just for yourself yes so when we do something then
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ee think about it Who else benefits
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from what we do apart from ourselves yes if
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for example what we do has benefits for other people that are wider
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or even higher then the meaning or significance will increase
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yes then the sense of eh accomplishment of success how much
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we can feel success yes Try to think from now on what
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can actually make us feel successful feel successful yes For example,
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in the past, ee, I felt successful, if I was successful, if I was able
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to complete assignments on time, for example, the more you did, eh, submitted assignments on time
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, the higher you felt the sense of accomplishment,
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and that could increase your well-being, so yes, but if for example you
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felt that it seemed like I was less successful, like that, because for example,
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I couldn't get A's in all subjects, for example. Well, maybe you need
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to do ee some things that can be done, for example, don't do too much.
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ee make a What, Eh, the goal is too long term, for example, it needs to be
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broken down. Okay, if you want to get an A for this semester, then in
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this week, what targets can be achieved, for example, what can we do, so
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in a breakdown, yes, in or for example, in this course, how
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can I get a good grade, for example, what to do
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this week, for example, or next week and so on, so cut it into pieces, don't
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eh, it's too big, then it's uh, a healthy lifestyle. Well, there are
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various ways to do this in a healthy lifestyle, and one thing I'm telling you is here
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is the ee recommended by Who, namely the contents of
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my plate, yes, we can see when we ee eat to eat healthy,
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then we look at ee how we regulate the portions of each type of
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food we eat, so the staple food ee and Vegetable food should be
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more than side dishes and fruit and what is more important
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is that we need to reduce salt, sugar and also oil, yes, then wash your hands
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clean ee every time we want to eat like that, ee, then also every time
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we come home from traveling and exercise, physical activity is the most,
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ee Who recommends 30 minutes a day, then drink enough, OK,
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I was told that there are a few glasses a day, so these are the things we need
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to do to maintain our healthy lifestyle, so if for example there are
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things that you don't seem to have enough of, for example, Oh, it turns out I'm still not eating
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enough. That could be a plan to improve
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your well-being, well, the things that are usually done to increase wellbeing include
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building social relationships, so, for example, you can, uh,
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every day, say hello to eh, your parents, for example, or your good friends
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or, for example, your siblings. Those of you who are at home when you want to
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leave in the morning or chat like that. Ask old friends who maybe
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you haven't been in contact with for a while, you can call and ask how they are and
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really ask, listen, how are you, for example, and exchange
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stories and then actively move, OK? This is also one thing that can
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be done to increase wellbeing, giving, giving to other people,
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giving, E, will increase wellbeing,
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then take notice, take notice. This is trying to enjoy what is
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happening right now, so sometimes we need to stop
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thinking about tomorrow. like that or yesterday That's it, yes, but really being in the present,
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that's how it is, then also always learning, the desire to always learn,
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this can improve, well, these are small things
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you can do to improve wellbeing, forms
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of activity, for example, E, to increase positive emotions, you can
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make a gratitude journal or notes that record in E three things you are
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grateful for in a day, then meditation, swimming, helping parents, volunteering, OK,
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Eh, there are lots of opportunities to volunteer now, being a tutor for younger students, Yoga,
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practice playing fullness, starting a new hobby, cycling, walking lightly, practicing
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small kindness everyday having a small chat with family members, sending news
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, sending gifts to friends or contacting old friends, for example, these are
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examples of what can be done and of course there are many more things
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you can do, well, what we can do, eh. Let's plan to
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do this wellbeing practice. The first way to do this is to remember
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that everyone has resources. So, if for example you are
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not feeling well, you need to remember that we as
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humans were created by Allah with the ability to solve
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our problems, so there are no bigger problems. from ourselves
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, then environmental and social support is important to
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be able to improve wellbeing, well, support from the environment and also the people
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around us is important, therefore we also need to maintain
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good relations with our environment, then forming new habits
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takes time. If for example you feel that
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my lifestyle is not healthy, then you plan to do activities.
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physical ee 30 minutes per day for example ee to get this habit e don't be surprised
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if for example you only do it for a week then the next week
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the habit is gone again Because to form a habit it takes
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time ee. Theoretically it is said that 4 to 6 weeks are needed to make
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a habit stick to us like that yes So if you have
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a plan make a plan for at least 4 weeks so that's the first step
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we can take, we can assess what these six components of well-being actually
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are like in us So this is one of the methods that I made
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to you can uh
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measure us so you can make a picture like this, you can do it in Excel
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or just draw it. Then put the components ee at uh each
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of these points then you will calculate it like that. So if for example ee starts from
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positive emotions how capable am I ee of doing
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or developing positive emotions So if for example there is a problem ee can do
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it or not I can help it see the positive side of the problem how capable is
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zero if not at all capable and 10 is if I can always see ee
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the positive side of everything that I face Well, then you try to determine
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for example Oh I'm seven, that's it, then what's more important is that you need to know
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what your seven means, oh seven, because it seems like sometimes I
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can think positively and give positive emotions, but
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sometimes I can't, for example, and don't worry, this assessment is subjective,
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because for yourself what's important is that you be honest with yourself Oh
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I'm seven, I'm like that, that's what A's goal is and B's goal is probably
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different, so it's not unimportant, what's important is that you can measure
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your condition then. Likewise with engagement, how much are you able
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to engage with the things you do every day, then also
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relationships, you can measure that, how satisfied or how capable you are
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of having relationships with people close to you, for example, then
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also meaning accomplishment and he, so you can measure this after that,
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you can reflect on the results of the assessment, okay? Just choose two components like that for
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this week, say this week, uh, what you want to improve, then what
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specific things, for example, if I want to improve my health, for example,
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especially in terms of healthy eating, for example, so what other specific things from
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those components do I want to improve? you increase it. Then you choose the activity. OK, I
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want to improve my health and I want to eat healthier, for example,
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you can write here and what activities you do. Oh, then I will
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start cooking for myself, I don't want to buy G food every day, for example
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, or for example, if you want to eat less fried food, for example, make a
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specific statement about what you want to do that week, at least then make a
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Smart Goal, your wish, for example, I want to eat less
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fried food, so this week I will only eat fried food
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once. like that, for example, if there is fried food every day, now only
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once, for example, then think about what it will look like if
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the plan is successful, so imagine if you eat
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less fried food, what will happen later, maybe
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your body will become slimmer or fitter, then
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think about whether there are any obstacles like that that could make your plans
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for this week not work, so what do you think about how to overcome it
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? what
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you will do if that's the case, maybe from now on I will tell
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my friends that I'm not eating fried food, for example, so ee You
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have to anticipate obstacles that could hamper your plans from
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now on. Then schedule it. Okay, this week I ee will eat less fried food,
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maybe in the second week I will add more healthy living habits
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that I want to do, for example by eating more vegetables for example or ee
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count ee the amount of drink I drink every day as well as in the
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third week and then don't forget to monitor it. So you yourself will be an indicator.
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That's it, at least. Well, I said earlier that to build a habit,
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it takes at least 4 weeks to do these good habits
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and then reflect on whether there are any changes.
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Do you feel that your well-being has increased, do you feel
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that there are other things like that that you can reflect on? I think that's what
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we will do and your task this week is that you can
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reflect on your wellbeing planning process, starting from a description of
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the assessment process, so describe how you give scores to
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your well-being components and then carry out the action plan, so start
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from assess it then choose the components that you want to improve then
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choose the activities that you want to improve then also How do
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you ee confirm your strengths and then also what will you
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do to monitor it and reflect on it and eh what
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can you also contribute to ee around you for example apart from me
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carrying out wellbeing I maybe you might remind each other like that
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with friends in the same group who have a wellbeing plan
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for example how to remind them like that or every day you will
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ask each other so what have you done today or what are you going to do and eh
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using what kind of media, then write this as this week's assignment
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in 500 words, so hopefully with this, eh, you can then create
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eh, this wellbeing practice can improve your ability to ee
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carry out learning successfully and be able to make
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a contribution in that way. I think Thank you very much for your attention,
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ee. Hopefully friends can manage ee's health through
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this wellbeing practice for both yourself and eh for your environment, enjoy the process, eh,
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until we meet again in eh another lecture. Thank you assalamualaikum
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warahmatullahi wabarakatuh
