Feeling panicky or anxious about diarrhea may make it worse since the body’s response to emergencies is to loosen bowel control. By talking yourself through and reframing the situation, you can calm yourself and your bowels.  Avoid thoughts such as “what if I don’t make it to the bathroom” and “this is awful.” Instead, think that accidents are rare and that you’ve never had one or that if you stay calm, your bowels will stay calm, too. Consider trying deep breathing exercises, which may also calm you and your intestines. Inhale and exhale evenly and deeply for a count of 4 or 5 seconds. It’s common to squeeze or contract the muscles around your rectum if you have diarrhea. However, these actions can actually make diarrhea worse by causing muscle fatigue, weakness, pain, and cramping. Avoid straining or squeezing as much as you can. If diarrhea strikes during school, let the school nurse know. She can help you successfully get through the day without too much discomfort.  Be open with the nurse and don’t feel any shame or embarrassment. She’s used to seeing cases of illness in school, including diarrhea. If you have a hard time saying, “I have diarrhea,” you can use an alternative statement. Something like, “I have terrible stomach pains and can’t stop using the bathroom,” will cue in the nurse to your problem. Ask the nurse if she can give you an excuse for your teachers, a place to lie down, or even an anti-diarrheal. The nurse may also have clear liquids or other treatments more readily at her disposal. Your stomach may make telltale rumbling sounds if you have diarrhea. If you’re in class and your stomach decides to participate as well, use different tactics to divert attention from your bowels. You can always be honest and say, “I’m sick and I apologize that my stomach is rumbling,” or laugh it off with an, “I’m sick and my stomach wants to answer the questions in my place.” In addition, you can also distract from the sound by:  Coughing Sneezing Shifting in your chair Laughing if the timing is...

How would you rephrase that briefly using Indonesian?
Tetaplah tenang. Jangan menekuk perut atau menegangkan otot. Temui petugas UKS. Alihkan perhatian orang lain dari suara perutmu.