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（14,175条）
Woow amazing 🙂 Thanks
WOW just what I was looking for. Came here by searching for 压力
Excellent post. I used to be checking constantly this weblog and I am inspired! Extremely helpful info specially the last section 🙂 I deal with such info much. I used to be looking for this certain information for a long time. Thank you and best of luck.
If you wish for to take a great deal from this paragraph then you have to apply such methods to your won weblog.
Very nice post. I just stumbled upon your weblog and wished to say that I have truly enjoyed browsing your blog posts.
In any case I will be subscribing to your feed and I hope you
write again soon!
What’s up it’s me, I am also visiting this web site daily, this web
page is actually fastidious and the people are truly
sharing fastidious thoughts.
You should be a part of a contest for one of the finest blogs
on the net. I am going to recommend this web site!
It’s in reality a nice and helpful piece of info.
I am satisfied that you simply shared this helpful info with us.
Please keep us informed like this. Thank you for sharing.
You can certainly see your enthusiasm within the work you write.
The world hopes for more passionate writers like you who aren’t
afraid to say how they believe. Always go after your heart.
Definitely believe that which you said. Your favorite justification seemed to be on the internet the easiest thing to be aware of.
I say to you, I definitely get irked while people think about worries
that they just don’t know about. You managed to hit the nail upon the
top and defined out the whole thing without having side-effects ,
people could take a signal. Will probably be back to get more.
Thanks
This is my first time pay a quick visit at here and i
am truly pleassant to read everthing at one place.
obviously like your web site but you need to check the spelling on quite a few of
your posts. A number of them are rife with spelling
problems and I find it very bothersome to tell the truth then again I will surely come
again again.
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 can we communicate?
Wonderful goods from you, man. I have understand your stuff previous to and you are just too
excellent. I really like what you’ve acquired here, really like
what you’re saying and the way in which you say it.
You make it entertaining and you still care for to keep it wise.
I can’t wait to read much more from you. This is actually a great site.
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 appreciate that you provide detailed information about your dermocosmetics products. This allows me to make informed choices about the products I purchase.
We are a group of volunteers and opening a new scheme in our community.
Your site offered us with valuable info to work on. You’ve done
an impressive job and our entire community will be thankful to you.
Hello, your website is very useful and informative. I was able to easily find everything I was looking for. Thank you!
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.
Kanye continues to be a groundbreaking producer.
What he has done for rap is immense. Starting out with his debut album, he’s always broken new ground.
Kanye’s albums are not just songs; they embody a fusion of art and rhythm.
Every album he drops shows his changing styles.
For example, that album, which is seen as a pivotal album in modern music.
In addition to his albums, Kanye West is recognized for his outspoken nature.
Whether you love him or hate him, it’s hard
to deny his dedication on the industry.
Furthermore, his pursuits in other industries are just as significant.
His sneaker collection to his architectural ideas, Kanye continues to
innovate.
In summary, West is a remarkably diverse creator who will leave an immense impact on the arts.
His creations will forever be recognized in the future.
Ye has always been a groundbreaking musician. What he has done for the music industry is undeniable.
Since his debut with his first album, he’s always set new standards.
His music are more than just tracks; they are a mix of emotion and beats.
Every album he puts out is a testament his growth as an artist.
For example, his fifth album, which is considered
a classic in the genre.
Besides his songs, West is noted for his public persona.
Whether you love him or hate him, you have to admit his passion on pop culture.
Furthermore, his projects in other fields have made waves.
His sneaker collection to his art installations,
Ye keeps pushing boundaries.
All in all, West is an incredibly versatile artist who will
leave an unforgettable legacy on the arts. His work shall remain honored for generations.
Thank you for the auspicious writeup. It in fact was a amusement
account it. Look advanced to more added agreeable from you!
By the way, how could we communicate?
Hello! I just wanted to ask if you ever have any problems with hackers?
My last blog (wordpress) was hacked and I ended up
losing a few months of hard work due to no data backup.
Do you have any solutions to protect against hackers?
I have read so many posts regarding the blogger lovers however this post is really a fastidious article,
keep it up.
Đây là một loại hình giải trí, cá cược truyền thống có từ rất lâu đời và được nhà cái
lớn như Bong88 thiết kế vào hệ thống của mình.
Bong88 đã đi vào hoạt động từ rất lâu
và là nhà cái nổi tiếng trên cả Châu Á và cả Châu Âu.
Trong báo cáo phân tích mới công bố, VnDirect kỳ vọng
lãi suất tiền gửi bình quân kỳ hạn 12 tháng sẽ giảm xuống 6,5%/năm trong năm nay, dựa trên các lý do
sau: nhu cầu tín dụng yếu do tăng trưởng kinh
tế chậm chạp và thị trường bất động sản ảm đạm,
Chính phủ đẩy mạnh đầu tư công, từ đó bơm
thêm tiền vào nền kinh tế và Ngân hàng Nhà nước vẫn còn dư địa để giảm lãi suất điều hành.
Bất kỳ giải bóng đá lớn hay nhỏ gì thì cũng đều
có thể cá cược trực tuyến tại nhà cái này.
Website thường xuyên cập nhật tin tức mới và HOT nhất về các sự kiện thể thao, giúp thành viên có thể dễ dàng cập nhật thông
tin nhanh chóng để đưa ra quyết định cá cược chính xác.
Hi! I could have sworn I’ve been to your blog before but after looking at many of the posts I realized it’s new to me.
Anyhow, I’m definitely happy I came across it and I’ll be bookmarking it and checking back
frequently!
If you wish for to get a good deal from this piece of writing then you have to apply such methods to your won webpage.
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.
I’ve been browsing online more than three hours today, yet I never found any interesting
article like yours. It’s pretty worth enough for
me. In my view, if all webmasters and bloggers made good content as you did,
the internet will be a lot more useful than ever before.
Fantastic items from you, man. I have keep in mind your stuff previous to and you are just too great.
I actually like what you have received right here, certainly like what you are stating and the way in which by which you
are saying it. You make it enjoyable and you still take care of to keep it sensible.
I cant wait to read much more from you. That is actually a tremendous website.
Hello, the shipping time for your dermocosmetics products is very fast. I received my order quickly.
دیزل ژنراتور
We stumbled over here by a different web address and
thought I might as well check things out. I like what I see so now i am following you.
Look forward to going over your web page again.
Hi! This is my first visit to your blog!
We are a group of volunteers and starting a new initiative in a community in the same niche.
Your blog provided us useful information to work on. You
have done a wonderful job!
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.
If you want to increase your familiarity only keep visiting
this web page and be updated with the most up-to-date news update posted here.
No matter if some one searches for his required thing, therefore he/she wants
to be available that in detail, thus that thing is maintained over
here.
Thank you for the auspicious writeup. It in fact was a
amusement account it. Look advanced to more added agreeable from you!
By the way, how could we communicate?
Does your site have a contact page? I’m having trouble locating
it but, I’d like to send you an e-mail. I’ve got some suggestions for your blog you might be interested in hearing.
Either way, great website and I look forward to seeing it expand
over time.
whoah this weblog is great i love studying your articles.
Stay up the great work! You recognize, lots of
persons are looking round for this info, you can aid them
greatly.
I absolutely love your site.. Excellent colors & theme.
Did you create this website yourself? Please
reply back as I’m looking to create my own personal site and want to know where you got this from or exactly what the theme is called.
Thanks!
I blog often and I seriously appreciate your information. This great article has
truly peaked my interest. I’m going to take a note of your site and keep checking for new information about once a week.
I subscribed to your Feed too.
Marvelous, what a blog it is! This website provides useful facts to us, keep it up.
I don’t even know how I ended up here, but I thought this post was great.
I do not know who you are but definitely you are going to
a famous blogger if you are not already 😉 Cheers!
Hi friends, its fantastic article regarding cultureand entirely explained, keep it up all the time.
To test the trend, begin with tiny details, such as a table lamp or nightstand.
Wow, incredible weblog format! How lengthy have you been running a blog for?
you make running a blog glance easy. The whole glance of your site is fantastic,
let alone the content!
I do trust all of the concepts you’ve introduced for your post.
They’re very convincing and can certainly work. Still, the
posts are too brief for novices. May just you please extend them a little from next time?
Thank you for the post.
You’ve made some really good points there. I checked on the internet to learn more about
the issue and found most individuals will go along with your views on this
website.
Great delivery. Sound arguments. Keep up the great effort.