SHUTi : Mengatasi Insomnia dengan Sesi Online

Oleh Adrean Angga Meliala


SHUTi merupakan program yang direferensikan oleh “Harvard Health” sebagai“the best-studied program”.  SHUTi  dirancang untuk melatih kembali tubuh dan pikiran untuk tidur yang menyegarkan melalui strategi dan sesi online Cognitive Behavioral Therapy. Tidak seperti materi tercetak, koleksi video, atau bahan kuliah, tiap sesi sangat “personalized” terhadap masing-masing pengguna, dan membantu sedikit demi sedikit untuk memaksimalkan pola tidur bagi orang-orang yang mengalami insomnia untuk jangka waktu lama.

Referensi :

Christensen, Helen, et al. “Effectiveness of an online insomnia program (SHUTi) for prevention of depressive episodes (the GoodNight Study): a randomised controlled trial.” The Lancet Psychiatry 3.4 (2016): 333-341.



Stress Management and Resiliency Training (SMART) : Care for The Caregiver

woman-at-besideBy Adrean Angga Meliala

“Physician distress is common and related to numerous factors involving physicians’ personal and professional lives. Stress Management and Resiliency Training (SMART) program teaches self-care practices that help buffer daily stress, making participants less emotionally and physically vulnerable to it.  This program is designed to help participants regain control and build resilience through a variety of mind body principles and self-care interventions, leading to reduced medical symptoms and enhanced quality of life.”

Program Overview :

This program combines the advantages of a skill-building, hands-on classroom model with the proven benefits of a social support model.  Components of the program include:

  • Three individual appointments
  • Eight weekly two-hour group sessions
  • Two Relaxation Response practice CDs

During the interactive group sessions participants build resiliency by:

  • Learning multiple ways to elicit the relaxation response (the body’s natural buffer against the stress response)
  • Increasing awareness of stress warning signals so steps can be taken to prevent stress from building up to dangerous levels
  • Incorporating a variety of adaptive strategies into their lives that have been shown to reduce stress and enhance quality of life.
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References :

Sood, Amit, et al. “Stress management and resilience training among Department of Medicine faculty: a pilot randomized clinical trial.” Journal of general internal medicine 26.8 (2011): 858-861.–hospitals.html

MEND 7-13 :Program Intervensi terhadap Obesitas pada Anak-anak

By Adrean Angga Meliala
mend-319The MEND Foundation (Mind, Exercise, Nutrition, Do IT!)is a nonprofit organization whose mission is to inspire children, families and adults to lead and sustain fitter, healthier and happier lives.

  1. Mind Sessions include :
    •    Goals and rewards
    •    External and internal triggers
    •    Role modeling
    •    Problem solving
    The final Mind session highlights the positive qualities of each child as identified by their MEND peers, parents and leaders. This serves to boost the child’s self-esteem and sense of self-worth. Each child receives a Good Things About Me poster as a reminder of the good qualities others see in each of them.
  2. ExerciseModerate to Vigorous Physical Activity but not Strenuous, and Fun!MEND 7-13 offers a wide range of popular games and activities that may include kickball, partner tag and playing with a Frisbee®
    The MEND 7-13 Program also encourages daily physical activity and family participation.  Families learn how to add activity to the child’s day such as walking to school and helping with chores, and they explore ideas for free and low-cost fun activities that the child and family can do together.
  3. Nutrition :
    • Healthy eating and nutrition targets
    • Refined and unrefined foods
    • Fats and sugars
    • Label reading
    • Portion sizes
    • Shopping and cooking the MEND way
    • How to survive eating out and other tempting occasions
    • Supermarket Tour : children and families become detectives in search of MEND-Friendly foods. This is a fun, practical way for families to use their label reading skills and knowledge to navigate the supermarket aisles and choose healthier foods.
  4. Do It! :Reflection on Healthy Lifestyle Choices and Putting them into action for long-term changes

References :

Sacher, Paul M., et al. “Randomized controlled trial of the MEND program: a family‐based community intervention for childhood obesity.” Obesity 18.S1 (2010): S62-S68.


Japan: Employers to offer stress checks to workers

Oleh : Adrean Angga M

“From December 2015 amendments to Japan’s Industrial Safety and Health Act will require employers regularly employing 50 workers or more to offer an annual stress check to employees. This will include staff on secondment to overseas offices. Workplaces with fewer than 50 regular employees are encouraged (including subsidies), but not required, to offer the stress checks. Employees are recommended but not obliged, to undergo the stress check offered.

These amendments are aimed at preventing work-related mental illness, by helping employees to identify impacts of stress and helping employers improve the work environment through collective analysis of data.

The Industrial Safety and Health Act (Article 18) requires employers to establish a ‘health committee’. The health committee will be expected to oversee introduction of the stress check system and arrange for tests to be conducted.

The Japanese Ministry of Health, Labour and Welfare expects the general stress check system to operate as follows:

  • employee undergoes stress check overseen by doctors/public health nurses;
  • results are delivered directly to the employee;
  • the conductor of the stress check may recommend the employee meets with a doctor, if detected stress levels warrant this;
  • employers must arrange a doctor interview of any employee who requests this in writing;
  • after the interview, the doctor, employer and employee will consult regarding any necessary remedial measures, such as shorter work hours or a change of workplace or job duties.

For stress checks, employers will have the option of using: (i) stress check software; (ii) another form of stress-check test; or (iii) a set of Ministry questions.

The results of stress tests are confidential; employee consent will be required before disclosure to the employer. An employer also cannot treat an employee unfavourably because they request a doctor interview, but such a request will be taken as implied consent to the employee’s initial stress check results being disclosed to the employer.”

Actions for employers

  • From December 2015, all employers employing more than 50 regular employees must offer annual stress checks to employees. To assist with this, free stress check software should become available for download later this year.
  • After conducting stress checks, employers should submit a report to their labour standards office. The format for this form will be released late 2015.
  • Employers who don’t meet reporting requirement may face penalties.

Referensi :