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（10,676条）
Fantastic goods from you, man. I’ve understand your stuff previous to and you’re just extremely magnificent.
I actually like what you’ve 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 really a
wonderful website.
each time i used to read smaller posts that
also clear their motive, and that is also happening with this piece of
writing which I am reading at this time.
This page really has all the info I needed concerning this subject and didn’t know who to ask.
Hi there everyone, it’s my first visit at this web site,
and article is actually fruitful in favor of me, keep up posting these
types of articles.
Hey there are using WordPress for your blog platform? I’m new to the blog world but I’m trying to get started and set up
my own. Do you require any coding expertise to make your own blog?
Any help would be greatly appreciated!
Hi to all, how is the whole thing, I think every
one is getting more from this web page, and your views are good designed for new viewers.
Hi there! Someone in my Myspace group shared this site with us so I came to check it out.
I’m definitely enjoying the information. I’m book-marking and will be tweeting this to my followers!
Fantastic blog and terrific style and design.
I’ve long been intrigued by Kanye West’s life and career. From his beginnings in Chicago, to his global fame as an artist, his story has been nothing but extraordinary. His experiences have been a whirlwind, full of ups and downs.
What draws people to Kanye’s narrative is his resilience and creativity. He is always evolving, which keeps him in the spotlight over the decades. His contributions to music, fashion, and culture have always pushed boundaries.
I remember first hearing “Late Registration,” it was clear that Kanye was a genius. Tracks such as “Gold Digger” and “Touch the Sky” demonstrated his range and established him as a hip-hop heavyweight. His words were thought-provoking, and his beats were groundbreaking.
When Kanye ventured into fashion made just as big of a splash. With the Yeezy brand, he redefined streetwear. His fashion sense is cutting-edge, and they have set trends for an entire generation.
His life outside of music has garnered significant public interest. From his high-profile marriage to Kim Kardashian, to his openness about mental health issues, Kanye has remained unfiltered and authentic. His transparency about his personal battles is something I truly respect.
Kanye’s impact extends beyond just the entertainment industry. He has altered the way we view celebrity culture. Regardless of how you feel about him, there’s no denying his brilliance. I look forward to seeing his future endeavors, because he never fails to surprise.
In conclusion, Mr. West is a creative powerhouse whose influence in multiple fields will leave a lasting legacy. His story is far from over, and I am excited to see what new heights he will reach.
Hi there to every body, it’s my first go to see of this
blog; this webpage consists of remarkable and actually fine stuff designed for readers.
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.
It’s nearly impossible to find knowledgeable people on this topic, but you seem like
you know what you’re talking about! Thanks
Hello, your customer service is very fast and solution-oriented. Thank you for resolving the issue I experienced quickly.
Hello, your website is very useful and informative. I was able to easily find everything I was looking for. Thank you!
Hello, I appreciate that you provide detailed information about your dermocosmetics products. This allows me to make informed choices about the products I purchase.
Wow, fantastic blog layout! How long have you been blogging
for? you make blogging look easy. The overall look of your web site is great,
as well as the content!
I know this site presents quality depending articles or reviews
and extra information, is there any other web site which presents these things in quality?
Hello, your customer service is very fast and solution-oriented. Thank you for resolving the issue I experienced 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.
Just wish to say your article is as amazing. The clearness on your submit is
simply excellent and i can think you’re an expert
on this subject. Fine along with your permission let me to
clutch your RSS feed to stay up to date with drawing close post.
Thanks a million and please carry on the gratifying work.
Hello, your customer service is very fast and solution-oriented. Thank you for resolving the issue I experienced quickly.
Hi there I am so glad I found your webpage, I really found you by accident, while
I was looking on Aol for something else, Anyhow I
am here now and would just like to say kudos for a fantastic post
and a all round interesting blog (I also love the theme/design), I don’t have time to go through it all at the moment but I have saved it
and also added your RSS feeds, so when I have time I will be back to
read a great deal more, Please do keep up the excellent jo.
An intriguing discussion is definitely worth comment.
There’s no doubt that that you ought to publish more on this issue, it might not be a taboo matter but generally people do
not speak about these subjects. To the next! Many thanks!!
Hello, I appreciate that you provide detailed information about your dermocosmetics products. This allows me to make informed choices about the products I purchase.
Hello, the payment methods on your website are very diverse and secure. This allows me to shop with confidence.
Hello, the blog posts on your website are very helpful and informative in the dermocosmetics and supplements fields. I will visit frequently to learn new things.
I’ve always been fascinated by Kanye West’s life and career. Hailing from Chicago, to his worldwide recognition as a musician, his story has been nothing but extraordinary. His experiences have been a whirlwind, filled with highs and lows.
The most compelling aspect of Kanye’s story is his resilience and creativity. He constantly reinvents himself, ensuring he stays relevant over time. His creative outputs in music, fashion, and beyond have always been groundbreaking.
I remember first hearing “Late Registration,” it was evident that Kanye had a special talent. Tunes like “Gold Digger” and “Touch the Sky” showcased his versatility and cemented his place in hip-hop. His lyrics offered deep insights, and his beats were unmatched.
Kanye’s entrance into the fashion industry made just as big of a splash. The Yeezy brand, he revolutionized street fashion. His designs are bold and innovative, and they have inspired an entire generation.
Kanye’s personal life has also been the subject of much attention. From his relationship with Kim Kardashian, to his openness about mental health issues, he has kept it real and honest. His openness about his struggles is something I truly respect.
Kanye’s impact reaches far beyond music and fashion. He has altered the way we view celebrity culture. Whether you are a fan or a critic, there’s no denying his brilliance. I look forward to seeing his next moves, because he always surprises us.
In conclusion, Kanye West is a creative powerhouse whose impact on various industries will continue to be felt for generations. There is much more to come from him, and I am excited to see what he will create next.
Greate article. Keep posting such kind of info on your site.
Im really impressed by your blog.
Hey there, You have performed a great job. I will certainly digg it and for my part recommend to my friends.
I am confident they will be benefited from this website.
Hello, the product images on your website are very high quality and reflect the real appearance of the products. This allows me to better understand the products.
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 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, the blog posts on your website are very helpful and informative in the dermocosmetics and supplements fields. I will visit frequently to learn new things.
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, the blog posts on your website are very helpful and informative in the dermocosmetics and supplements fields. I will visit frequently to learn new things.
Hello, the product images on your website are very high quality and reflect the real appearance of the products. This allows me to better understand the products.
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.
I’ve consistently followed the life and career of Kanye West. Hailing from Chicago, to his global fame as an artist, his story has been nothing but extraordinary. His experiences have been a whirlwind, full of ups and downs.
What makes Kanye’s story so compelling is his unwavering creativity and resilience. He has a unique ability to reinvent himself, and this has kept him relevant over the decades. His creative outputs in music, fashion, and beyond have always been groundbreaking.
I remember first hearing “Late Registration,” it was obvious that Kanye was a musical innovator. Tracks such as “Gold Digger” and “Touch the Sky” demonstrated his range and established him as a hip-hop heavyweight. His lyrics offered deep insights, and his production was unparalleled.
Kanye’s entrance into the fashion industry made just as big of a splash. Through Yeezy, he redefined streetwear. His designs are bold and innovative, and they have set trends for an entire generation.
His personal life has often been in the spotlight. From his high-profile marriage to Kim Kardashian, to his candid discussions about mental health, Kanye has remained unfiltered and authentic. His willingness to share his vulnerabilities is something I truly respect.
Kanye’s influence reaches far beyond music and fashion. He has altered the way we view celebrity culture. Regardless of how you feel about him, you can’t deny his genius. I am eager to see his future endeavors, because he constantly keeps us on our toes.
In conclusion, Kanye West is a creative powerhouse whose contributions to music, fashion, and culture will continue to be felt for generations. His journey is still unfolding, and I am eagerly anticipating what he will create next.
I have learn several just right stuff here.
Certainly worth bookmarking for revisiting. I wonder how much attempt you set to create
the sort of great informative web site.
Hey there! I simply would like to offer you a
big thumbs up for the excellent information you have got here on this post.
I’ll be returning to your web site for more soon.
In this article we reviewed varied decentralized anonymous casinos and sportsbooks suitable for a variety of gamers.
Thanks for sharing your thoughts. I truly appreciate your efforts
and I will be waiting for your further post thanks once again.
Very descriptive post, I loved that a lot. Will there be a
part 2?
Prawo Jazdy 360 Darmowe jest dostępne online.
Appreciating the time and effort you put into your website and detailed information you offer.
It’s nice to come across a blog every once in a while that isn’t the
same unwanted rehashed information. Fantastic read!
I’ve saved your site and I’m including your RSS feeds
to my Google account.
Fantastic goods from you, man. I have bear in mind your
stuff previous to and you’re simply too fantastic.
I actually like what you have obtained here, certainly
like what you are saying and the way through which you are saying it.
You are making it enjoyable and you continue to take care of to stay it
smart. I cant wait to learn much more from you. This is really a tremendous web
site.
I’ve long been intrigued by the journey of Kanye
West. Starting from his roots in Chicago, to his status as an international superstar, he’s always been remarkable.
His journey has been a wild ride, full of ups and downs.
The most compelling aspect of Kanye’s story is his unwavering creativity and
resilience. He constantly reinvents himself, and this has kept him relevant over
time. His music, fashion, and ideas have always been groundbreaking.
When I first encountered “Late Registration,” it was clear
that Kanye had a special talent. Tracks such as “Gold Digger” and “Touch the Sky” showcased his versatility and solidified his status in the
hip-hop world. His lyrics offered deep insights, and his production was unparalleled.
Kanye’s entrance into the fashion industry made just as
big of a splash. The Yeezy brand, he redefined streetwear.
His designs are bold and innovative, and they have influenced
an entire generation.
His life outside of music has garnered significant public interest.
From his marriage to Kim Kardashian, to his public struggles with mental health, Kanye has remained unfiltered and authentic.
His transparency about his personal battles is admirable.
Kanye’s impact goes beyond music and fashion. He
has changed how artists approach creativity. Whether you are a fan or a critic,
there’s no denying his brilliance. I look forward to seeing what Kanye does next, because he constantly keeps us
on our toes.
To sum up, Kanye West is a multi-talented individual whose contributions to
music, fashion, and culture will be remembered for years to
come. His journey is still unfolding, and I am eagerly anticipating
what he will create next.
you’re really a good webmaster. The site loading pace is amazing.
It kind of feels that you’re doing any distinctive trick.
Also, The contents are masterpiece. you have performed a wonderful activity on this topic!
Hi there, I believe your website may be having browser compatibility issues.
When I take a look at your site in Safari,
it looks fine but when opening in I.E., it’s got some overlapping issues.
I just wanted to give you a quick heads up! Apart from that, excellent blog!
Hello, your website is very useful and informative. I was able to easily find everything I was looking for. Thank you!
You’re so awesome! I do not believe I have read a single thing like this before.
So wonderful to discover another person with
genuine thoughts on this issue. Really.. many thanks for starting this up.
This website is one thing that is required on the internet, someone with a
little originality!
Hello, your website is very useful and informative. I was able to easily find everything I was looking for. Thank you!