主管人員的壓力管理
楊惟婷整理
以宏觀的心來面對，凡人皆須壓力管理。不是只有上班族有壓力，沒上班的家庭主婦也有壓力！
尤其在組織結構和層級都很明確的大型企業中，主管階級工作人員的生理、心理壓力都普遍很高，而是否具有良好的抗壓性，也就成為主管級人員存活於組織內最大的挑戰。
一、主管人員的壓力管理是兼具「人格修養」和「管理風格」的修鍊
主管人員的工作中充滿了競爭與快節奏，因此他們所承受的心理壓力也絕非一般。一般高管最主要的壓力源是：
1、責任重大；
2、工作負荷特別大；
3、對於未來的不可掌控性，包括政府政策、未來的企業前景等；
4、工作內容特別複雜，層層面面，包括人際關係；
5、知識含量高，使得他們不停要更新知識。
長期處在白熱化競爭的氣氛中，會使主管人員心理極度緊張、苦悶和失望，致使情緒跌宕。當不堪忍受這種超負荷的精神壓力時，自己往往就不能把握自己而失去自控力。
尤其，不同層級的主管人員，又各自不同性質的壓力，所以必須不斷地學習。
例如低階主管的壓力主要來自組織任務的執行成效和工作量。是否能夠達成組織任務？如何分配工作量？執行策略是否恰當？以及人員配置的公平性是否能夠被職員所接受等等，都是低階主管所面臨的壓力來源。
而中階主管除了面臨組織任務執行成效的壓力之外，「管理」的技巧和「績效呈現」都是中階主管主要的壓力來源。一方面他們要求屬下達成工作任務；另一方面則必須面對高階主管的要求和監督。因此，這一上一下的局面造成中階主管面臨「三明治工作狀態」，成為組織中最具壓力的核心點。
尤其大部的中階主管都會面臨的另一個壓力來源是管理權責被架空，組織任務被掌握在高階主管手中，而執行責任落在低階主管和職員身上，中階主管形同虛設，導致個人價值和工作權利的降低。一旦適應困難，就容易誘發工作壓力或心理困擾。
另外，高階主管通常肩負組織存活的重責大任，組織的發展方向與經營模式的建立、經營成敗…等，都是高階主管的壓力源。簡單的法：企業有沒有賺錢，就是高階主管的主要壓力源。所以，「管理」和「組織成敗」是最可能造成高階主管壓力的原因。
主管人員長期處在壓力下，情緒或身體上容易出現不適。就生理上而言，有些人出現在免疫系統，有些人則以心血管疾病為主，也有人反應為皮膚、內臟、消化系統等問題。不過常見的是容易疲累、感冒…等等。就心理上而言，壓力會使人脾氣暴躁、沒耐性、不想工作、甚至情緒沮喪。有些人會出現失眠、睡眠紊亂的情形。
因此，主管人員的壓力管理，必須同時兼具「壓力調適技巧」、「人際溝通」、與「管理藝術」等方面。
1、「壓力調適技巧」指的是放鬆身體和心靈的各種策略，包括：呼吸放鬆法、漸進式放鬆法、運動或其他體能活動、還有提升「心理與靈性」的各種知識、甚至宗教寄託。
2、「人際溝通」指的是：如何與屬下和主管相處。如何協調職員的工作人際糾紛？
3、「管理藝術」指的是：何種管理模式能創造組織最大的績效？激勵員工士氣？
所以說，主管人員的壓力管理可以說是兼具「人格修養」和「管理風格」的大學問！
二、從簡易放鬆法入門
壓力是一個工作上、生活上很慣有的一種感覺，它是人生活中必然存在的一種感覺。適當的壓力可以提高一個人的工作動力，增加工作動機；過度的壓力會造成一個人的身體、心理負擔；然而完全沒有壓力的世界是窮極無聊、長期下來會使人萎靡不振，喪失生命的動力。因此，用一個正向的態度去面對壓力，把它當成挑戰。但是，也需要一個有效的方式，來管理壓力。
在這裡介紹幾種臨床上常用的簡易放鬆法，讓這群成受重大工作壓力的主管們，可以抽空利用幾分鐘的時間，減少壓力對身體造成的傷害。
（一）「淨化呼吸法」：
根據研究，人的換氣頻率在每分鐘6次左右的呼吸含氧率最高。因此建議可以利用5分鐘的時間，吸氣5秒後，再吐氣5秒。
練習「吸氣、吐氣」為一個單位，每單位10秒鐘，1分鐘進行6次，連續至少5分鐘。這個方法可以讓人神清氣爽，而且在生氣的時候特別好用，可以讓怒氣在短時間內降溫！
（二）漸進式肌肉放鬆：
漸進式肌肉放鬆技巧，效能與運動差不多，但可以在辦公室內、家裡、甚至路旁的小塊空間，就可以做。這個技巧對於肌肉常常酸痛的人也很有效，可以降低肌肉纖維的乳酸堆積，改善長期維持一個姿勢後導致的肌肉疼痛。
這個放鬆技巧剛開始練習時需要較長的時間，大約15分鐘左右，等到熟練之後，就可以有『立即放鬆』的功效。
它的原理是心理學上常用的「交互抑制法」，就像一個很簡單的反射作用，利用緊繃－鬆弛之間的交互轉換，讓個人體驗緊繃與放鬆時肌肉和身體的感覺之差異，並且在多次訓練之後增加對身體肌肉張力的敏感度，在一感覺到壓力造成的緊繃感時，馬上可以自己進行處理，不須等到一天下來累積許多壓力之後再處理，這樣做的效果是，不會在工作一天下來之後覺得身體很累、壓力很大。
漸進式肌肉放鬆的施行步驟如下：
（i）調息：腹式呼吸或深呼吸。讓心情平靜，注意力集中。
（ii）肌肉放鬆：主要是身體的大肌肉群，包括頭皮、臉部、頸部、背部、肩膀、雙手雙腿、胸部、腹部等。首先須將所要放鬆的肌肉部位緊繃起來，連續緊繃，一次比一次緊繃，維持約30秒之後，再放鬆下來，也是一次比一次放鬆，連續放鬆，維持約60秒。順序是從頭部開始，一個一個肌肉群接著做就可以了。假如有某一個部位特別痠痛可以多做一次，練習久了，就只要針對明顯不舒服的那個部位來做放鬆就可以了，不必要全身肌肉群都做。
（iii）調息：深呼吸，體驗全身放鬆的感覺，讓心情沉澱。
施作過程中，可以加入一點輕鬆的音樂，效果更佳！剛開始練習，建議每天有空的時候先做2次，之後一天1次，持續約一個星期。
（三）冥想：
有壓力的時候人常有的反應就是想要逃避，逃離那個令人不舒服和痛苦的環境。冥想就是一個很好的方法，讓人可以暫時逃開現實，卻又不怕失控！冥想其實只是一個原理，任何人都可以自行創造屬於自己的冥想世界！
原則上先找一個不受打擾的空間，選定一個適合的音樂，可以是簡單的、空靈的，或是有流水鳥叫聲的音樂，先調息呼吸，然後集中注意力在呼吸上。等到呼吸平順之後，就讓自己進入冥想世界。它可以是高山、森林，也可以是藍天白雲。你也可以創造一個景象，在那裡你會很舒服、很放鬆，也可以跟某個對你而言重要的人說說話，或是向一個智慧老人請教問題解決的方法等等。
壓力的抒解和調適都必須靠個人的努力，保持一個習慣，開放心靈，這樣才可以常保身心健康，過著愉悅的生活！
以上介紹的方法，假如沒有一個執行的原動力，是起不了作用的！因此，為了你自己、為了你愛的人，現在就開始去做吧！！
三、漸進式地提升個人的專業能力，追求自我成長
在職場上，面對長官的要求、部屬的表現、自我的檢核，各種壓力從四面八方湧來。除了心理上的焦躁不安；生理上也胃痛、頭疼，內外煎熬地像是無止盡的迴圈，看不見逃脫的出口。
你如何看待壓力，就決定了壓力將如何影響你。將壓力視為威脅，陷在消極負面的情緒中，只會癱瘓你的腦袋，看不見其他的可能。
卡內基訓練大中華區負責人黑幼龍先生認為，「使我們受苦的，往往不是情況本身，而是我們對於情況的想法。」
尤其年輕的部屬，由於工作、社會閱歷較淺，因此更加容易產生壓力，此時應該自我積極地練習如何克服壓力，在此過程中，也加速了個人能力的成長，勝任既有的工作職掌之後，隨之而來的便是職位上的提升。從另一個角度來看，有時候也可以適時地給予自己適當的壓力，來幫助自己成長。
從組織的角度來看，個人感受到的壓力強度，其實與個人專業能力、工作熟悉度有關。所以，即使壓力大到個人無法承受，也還有能力較強的主管可提供協助。
所以，壓力的產生與紓解，關鍵在漸進式地提升個人的專業能力，相對地，壓力便可遞減式地減輕了，這也代表一種改善與進步。瞭解此壓力的本質之後，在面臨壓力時，就不致慌了方寸、亂了手腳，也才不會被壓力壓垮。
職場人際網絡，是管理壓力最有力的支持網。尤其年輕的部屬，面對難解的問題、無能為力的困擾、複雜的心情，不需要自己一肩扛起，獨自面對。找尋長官、同事協助，一方面為情緒的抒解的尋找出口；一方面也可以從不同的角度提供建議或協助。
而各級主管則要瞭解部屬壓力的成因，藉以幫助部屬調適之外，同時也應該瞭解個別部屬的性格，以及幫助個人成長。
但遇到部屬前來尋求支援時，要能夠適度地拿捏協助部屬的方式與程度，藉以避免部分較消極的部屬養成只要一遇到壓力，便將之轉移給主管解決的習慣。
微信 
留言列表（10,155条）
Hi there Dear, are you truly visiting this website on a regular basis,
if so then you will absolutely obtain nice know-how.
Fantastic goods from you, man. I have understand your stuff previous to and you’re just extremely fantastic.
I really like what you have acquired here, certainly like what you’re
stating and the way in which you say it. You make it entertaining and you still take care of to keep it wise.
I cant wait to read far more from you. This is actually a terrific website.
I am curious to find out what blog platform you happen to be using?
I’m having some minor security problems with my latest
site and I’d like to find something more secure. Do you have any recommendations?
Spot on with this write-up, I really believe that this site needs a
lot more attention. I’ll probably be returning to read more, thanks
for the info!
Sau efectiv nu vrei sa iti instalezi nimic pe
PC sau nu esti la pc-ul tau ca sa ai ‘voie’ sa instalezi un program.
Votre expertise en stratégies digitales pour le secteur de la beauté est clairement démontrée dans cet article.
Des insights précieux pour tout acteur du domaine.
Hello, the discounts and campaigns on your website are very advantageous for dermocosmetics and supplements. This allows me to shop at very affordable prices.
Hello, I appreciate that you provide detailed information about your dermocosmetics products. This allows me to make informed choices about the products I purchase.
Hi! This is my first visit to your blog! We are a group of volunteers and starting a
new project in a community in the same niche.
Your blog provided us useful information to work on. You have done a extraordinary job!
These are genuinely enormous ideas in about blogging. You
have touched some pleasant things here. Any way
keep up wrinting.
Awesome blog! Is your theme custom made or did you download it from
somewhere? A design like yours with a few simple tweeks would really
make my blog shine. Please let me know where
you got your theme. Many thanks
Appreciation to my father who stated to me regarding this blog, this blog
is truly amazing.
I have been surfing online greater than 3 hours nowadays, but I never found any fascinating article like yours.
It is beautiful value sufficient for me.
In my opinion, if all web owners and bloggers made good content material as you did, the internet will probably be a lot more helpful than ever
before.
I’ve been exploring for a little for any high quality articles or blog posts in this sort
of area . Exploring in Yahoo I ultimately stumbled upon this site.
Reading this info So i’m happy to convey that I’ve an incredibly just right uncanny feeling I came upon just what
I needed. I most surely will make sure to do not omit this
web site and give it a look on a constant basis.
Very energetic article, I enjoyed that bit. Will there be a part 2?
It is the best time to make a few plans for the future and it is time
to be happy. I’ve learn this submit and if I may I want to
counsel you some interesting issues or advice. Perhaps you can write subsequent articles
relating to this article. I want to read even more things about it!
These are really enormous ideas in regarding blogging. You have touched some pleasant factors here.
Any way keep up wrinting.
Hi there, I think your web site could possibly be having web browser compatibility problems.
Whenever I look at your blog in Safari, it looks
fine however, when opening in IE, it has some overlapping issues.
I merely wanted to give you a quick heads up! Aside from that, great website!
I couldn’t resist commenting. Very well written!
First of all I want to say superb blog! I had a quick question that I’d like to ask if you do not mind.
I was interested to find out how you center yourself and clear your head prior to writing.
I have had a hard time clearing my thoughts in getting my ideas
out. I truly do enjoy writing however it just seems like the
first 10 to 15 minutes are wasted just trying to figure out how to begin. Any recommendations or hints?
Cheers!
Greetings from Colorado! I’m bored to tears at work so I decided to browse your blog on my iphone during lunch break.
I love the info you provide here and can’t wait to take a
look when I get home. I’m surprised at how fast your blog
loaded on my phone .. I’m not even using WIFI, just 3G ..
Anyways, superb blog!
What a information of un-ambiguity and preserveness of
precious knowledge on the topic of unpredicted feelings.
I simply couldn’t go away your site before suggesting that I extremely enjoyed the standard info an individual provide in your guests?
Is going to be again incessantly to inspect new posts
It’s the best time to make some plans for the long run and it is
time to be happy. I have read this submit and if I could I
desire to suggest you few attention-grabbing things or tips.
Maybe you can write next articles regarding this article.
I want to learn even more issues about it!
This post offers clear idea for the new viewers of blogging, that in fact how to do running a blog.
If you are going for most excellent contents like I do, simply visit this web site daily for the reason that
it provides feature contents, thanks
I’m not sure exactly why but this web site is loading very slow
for me. Is anyone else having this issue or is it a issue on my end?
I’ll check back later on and see if the problem still
exists.
share to fb
Qua đó, đầu tư online sẽ phát huy được
tối đa hiệu quả như mong muốn. Cá cược online lúc này là hiệu quả tối đa như mỗi người yêu cầu.
Hỗ trợ khách hàng chuyên nghiệp, đội ngũ hỗ
trợ khách hàng chuyên nghiệp, sẵn sàng giải đáp
mọi thắc mắc và hỗ trợ người chơi khi gặp
vấn đề. Điều đó giúp nhà cái
hàng đầu này được ưa chuộng, với lượng người chơi vô cùng
đông đảo. Bước 2: Tìm và chọn phần “Rút tiền” có tại giao diện trang chủ của nhà cái.
Nếu bạn thật sự là chủ nhân của tài khoản và muốn mở khóa tài khoản của mình hãy liên hệ bộ
phận chăm sóc khách hàng của chúng tôi để được hướng dẫn chi tiết các bước mở khóa tài khoản. Bước
1: Anh em truy cập vào đường link
đăng ký của nhà cái Bong88. Luôn đi trước đón đầu giúp Bong88 là một
trong những trang cược đầu tiên đưa Live Casino vào cá cược.
Cách đăng ký trang Bong88 trên điện thoại và máy tính có khác nhau
không? Cá cược Bong88 có an toàn bảo mật không?
Hey! This is my first visit to your blog! We are a group of volunteers and
starting a new project in a community in the same niche. Your blog provided us valuable information to work on. You
have done a extraordinary job!
It’s awesome designed for me to have a web site,
which is beneficial in support of my knowledge. thanks admin
I do accept as true with all of the ideas you have introduced for your post.
They’re really convincing and will certainly work. Still, the posts are too short for starters.
May you please extend them a little from next time?
Thanks for the post.
Hi there it’s me, I am also visiting this web site
regularly, this web page is really fastidious and the
viewers are genuinely sharing pleasant thoughts.
Yesterday, while I was at work, my sister stole my apple ipad and tested to see
if it can survive a 30 foot drop, just so she can be a youtube sensation. My apple ipad is now broken and she has
83 views. I know this is completely off topic but I had to share it with someone!
Greetings! This is my 1st comment here so I just
wanted to give a quick shout out and say I genuinely enjoy reading your articles.
Can you suggest any other blogs/websites/forums that deal with the same topics?
Thanks for your time!
What a data of un-ambiguity and preserveness of precious familiarity regarding
unexpected feelings.
Very nice write-up. I absolutely appreciate this website.
Keep writing!
Pretty section of content. I just stumbled upon your weblog and in accession capital to assert
that I get in fact enjoyed account your blog posts.
Any way I’ll be subscribing to your feeds and even I achievement you access consistently fast.
I believe what you published made a lot of sense. But, what about this?
what if you added a little information? I mean, I don’t wish to tell you how to run your website, however
what if you added a title that grabbed people’s attention? I mean 主管人員的壓力管理 | 大宅生活美學股份有限公司 is a little boring.
You should peek at Yahoo’s home page and note how they create post headlines
to grab viewers to click. You might try adding a video or a pic or two
to grab readers excited about everything’ve got to say. In my opinion, it would bring
your blog a little livelier.
Wow! In the end I got a weblog from where I be able to really get useful data
concerning my study and knowledge.
This is a great tip especially to those fresh to the blogosphere.
Brief but very accurate info… Thanks for sharing this one.
A must read post!
I have learn several good stuff here. Definitely value bookmarking for revisiting.
I surprise how a lot effort you put to make this
sort of wonderful informative web site.
Your blog post was a real eye-opener for me. Thank you for challenging my preconceived notions and expanding my worldview.
Your writing always leaves me feeling inspired and motivated. Thank you for sharing your wisdom with the world.
I do not know whether it’s just me or if perhaps everyone else experiencing problems with your site.
It appears as if some of the written text within your posts are running off the
screen. Can someone else please comment and
let me know if this is happening to them too?
This might be a issue with my web browser because I’ve had this happen previously.
Many thanks
Somebody essentially assist to make seriously posts I’d state.
This is the very first time I frequented your web page and up to now?
I amazed with the analysis you made to create this particular put up extraordinary.
Wonderful job!
There is definately a lot to learn about this
subject. I like all of the points you made.
I am really grateful to the owner of this web page who
has shared this impressive paragraph at at this place.
I’m not sure exactly why but this blog is loading very slow for me.
Is anyone else having this problem or is it a problem on my end?
I’ll check back later on and see if the problem still exists.
Hello would you mind letting me know which web host you’re working with?
I’ve loaded your blog in 3 completely different web browsers
and I must say this blog loads a lot quicker then most.
Can you suggest a good web hosting provider at a honest price?
Kudos, I appreciate it!