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。
留言列表(13,752条)
My partner and I absolutely love your blog and find nearly all of your
post’s to be exactly I’m looking for. Do you offer guest
writers to write content for you personally? I wouldn’t mind writing a post or
elaborating on a few of the subjects you write with regards to here.
Again, awesome blog!
Pretty section of content. I just stumbled upon your site and in accession capital to assert that I acquire in fact enjoyed account
your blog posts. Any way I will be subscribing to your augment and even I achievement you access consistently quickly.
Very energetic blog, I liked that a lot. Will there be
a part 2?
Hello very nice website!! Man .. Excellent ..
Amazing .. I’ll bookmark your web site and take the feeds also?
I am glad to search out a lot of useful information right here in the put up, we need develop extra techniques in this regard, thanks for sharing.
. . . . .
When I initially commented I clicked the “Notify me when new comments are added”
checkbox and now each time a comment is added I get four emails with the same
comment. Is there any way you can remove me from that service?
Thanks a lot!
Thanks designed for sharing such a pleasant thought,
piece of writing is fastidious, thats why i have read it
fully
Thank you for the good writeup. It in fact was a amusement account it.
Look advanced to more added agreeable from you!
By the way, how could we communicate?
I can tell that you put a lot of time and effort into crafting this blog post. It definitely paid off – it’s fantastic!
Saved as a favorite, I love your website!
Hey there, I think your blog might be having browser compatibility issues.
When I look at your website in Opera, it looks fine but
when opening in Internet Explorer, it has some overlapping.
I just wanted to give you a quick heads up!
Other then that, great blog!
Hi there every one, here every one is sharing these knowledge, thus
it’s fastidious to read this web site, and
I used to pay a visit this website daily.
Hi! Someone in my Myspace group shared this site with us so I came
to give it a look. I’m definitely enjoying the
information. I’m book-marking and will be tweeting this to
my followers! Terrific blog and superb design and style.
Hi would you mind letting me know which webhost you’re working with? I’ve loaded your blog in 3 different web browsers and I must say this blog loads a lot faster then most. Can you recommend a good web hosting provider at a honest price? Many thanks, I appreciate it!
What’s Going down i’m new to this, I stumbled upon this I’ve discovered It
positively useful and it has helped me out loads. I hope to give a contribution & help
different customers like its aided me. Good job.
Wonderful goods from you, man. I have understand your stuff
previous to and you are just extremely wonderful. I actually like what you have acquired here, really like what you are stating and the way in which you say it.
You make it entertaining and you still take care of to keep it sensible.
I cant wait to read much more from you. This is actually a terrific website.
I visited multiple web sites but the audio quality for audio songs current at this website is
in fact superb.
I really like looking through a post that will make people think.
Also, thanks for permitting me to comment!
Do you have any video of that? I’d want to find out more details.
I like what you guys are up too. Such clever work and reporting! Keep up the superb works guys I’ve incorporated you guys to my blogroll. I think it’ll improve the value of my site 🙂
Hi to all, how is the whole thing, I think every one is getting more from this site,
and your views are nice in support of new people.
Hello, the payment methods on your website are very diverse and secure. This allows me to shop with confidence.
Great post. I am facing some of these issues as well..
Zeytinburnu Elektrikçi Olarak 7/24 Hizmetinizdeyiz
I blog often and I genuinely thank you for your information.
The article has really peaked my interest. I’m going to bookmark your blog
and keep checking for new information about once a week.
I subscribed to your Feed too.
I have been a fan of the career of Kanye West for years now.
From his beginnings as a producer to his ascent in the rap world, he’s always been a trailblazer in the music scene.
What distinguishes Kanye is his knack for blending various
genres and create something unique. His production style is one of a kind.
Whether it’s sampling soul music or experimenting with
electronic sounds, he always brings something new to the table.
I vividly recall the first time I heard “The College Dropout”.
It changed the game. Tracks like “Jesus Walks” and
“Through the Wire” were so distinct from the music of
that era. They demonstrated Kanye’s lyrical depth
and his ability to tackle weighty subjects.
Over the years, as Kanye’s career advanced, he continued to evolve as a creator.
Each album brought something new. From “Late Registration” to “Graduation”, his musical
output always felt fresh. He took bold risks, and that is something I greatly admire.
The impact of Kanye goes beyond just music. His ventures into fashion have been a massive success.
The brand Yeezy has redefined high-end streetwear. The footwear line are
in high demand, and the designs are cutting-edge.
Even with all his achievements, Kanye has been no stranger to controversy.
His tendency to speak his mind has often been controversial.
However, it’s also what makes him so intriguing. He boldly shares his opinions, and though I
don’t always agree with his views, I respect his candor.
One of the most memorable moments was when he interrupted Taylor Swift at the
VMAs. It was a surprising event, but it also highlighted Kanye’s passion and impulsiveness.
Kanye is someone who is very open about his feelings, and that raw emotion often comes through in his music.
Mental health issues is something Kanye has been open about.
His battles with bipolar disorder have been well documented.
It requires great courage to share such personal struggles with the public.
I think his openness has contributed to in reducing the stigma
associated with mental health.
Kanye West is without a doubt one of the most influential artists of our time.
His influence on music, fashion, and broader culture is immense.
He has changed the game in numerous ways, and I am excited to
see his next moves. Kanye’s creativity and skills are second to none, and there’s no denying that
he will remain a major player for years to come.
Hi there! I simply wish to offer you a huge thumbs up for the great information you have here on this post.
I’ll be coming back to your website for more soon.
Dentro do site, basta o usuário colar o link do vídeo no campo de conversão e
escolher entre os formatos MP4 para vídeo ou MP3 para extrair apenas o áudio do conteúdo.
Thanks a lot for sharing this with all folks you really recognize
what you are talking about! Bookmarked. Please additionally visit my site =).
We may have a link exchange arrangement among us
Pretty element of content. I simply stumbled upon your blog and
in accession capital to assert that I get actually enjoyed
account your blog posts. Any way I will be subscribing in your augment or even I achievement you
get right of entry to consistently rapidly.
Its like you read my mind! You seem to know so much about this, like you wrote the book in it or something.
I think that you could do with some pics to drive the message home a little bit, but other than that, this is fantastic blog.
An excellent read. I’ll certainly be back.
Hey, I think your blog might be having browser compatibility issues. When I look at your blog in Opera, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, fantastic blog!
I got this website from my buddy who shared with
me concerning this site and now this time I am browsing this website and reading very informative
articles at this place.
I simply couldn’t depart your site before suggesting that
I actually enjoyed the standard info an individual supply
in your guests? Is gonna be back frequently to
check out new posts
Hello, the shipping time for your dermocosmetics products is very fast. I received my order quickly.
Hello, I browsed your website and I really liked it. I was particularly interested in the dermocosmetics and supplements categories. I will visit again later to review these products in more detail.
Hello, I really liked the product descriptions on your website. They are very detailed and informative. This allows me to have complete information about the products.
I blog frequently and I truly thank you for your content.
The article has really peaked my interest.
I will book mark your website and keep checking for new information about once per week.
I opted in for your Feed as well.
Having read this I thought it was rather informative. I appreciate you taking the time and effort to
put this informative article together. I once again find myself personally spending a significant amount of time both reading and commenting.
But so what, it was still worthwhile!
Thanks for ones marvelous posting! I genuinely enjoyed reading it, you might
be a great author.I will ensure that I bookmark your blog and definitely will come back someday.
I want to encourage that you continue your great
job, have a nice morning!
I’m amazed, I have to admit. Rarely do I encounter a blog that’s equally educative and engaging, and without a
doubt, you’ve hit the nail on the head. The problem is something that too few
folks are speaking intelligently about. I’m very happy that
I found this in my search for something regarding this.
Компанія Apple також не несе відповідальність за точність або достовірність даних,
розміщених на веб-сайтах сторонніх виробників.
Have you ever thought about including a little bit more than just your articles?
I mean, what you say is valuable and all. Nevertheless just imagine if you added some great
visuals or videos to give your posts more, “pop”!
Your content is excellent but with images and videos, this blog could definitely be one of the greatest in its field.
Superb blog!
We stumbled over here different page and thought I might as well check things out.
I like what I see so i am just following you. Look forward to
checking out your web page yet again.
Everything is very open with a clear explanation of
the challenges. It was really informative. Your site is extremely helpful.
Thanks for sharing!
I’m truly enjoying the design and layout of your website.
It’s a very easy on the eyes which makes it much more enjoyable for me to come here and
visit more often. Did you hire out a developer to create your
theme? Outstanding work!
Heya i’m for the first time here. I came across this board and I to find It really useful & it helped me out a lot. I hope to provide something again and help others such as you helped me.
Article writing is also a excitement, if you be acquainted with
afterward you can write otherwise it is difficult
to write.
Way cool! Some extremely valid points! I appreciate you penning
this write-up and the rest of the website is also really good.
Hello, I found the content on your site to be useful and it is really informative.
Just wanna admit that this is extremely helpful, Thanks for taking your time to write this.