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（10,854条）
Hello, your customer service is very fast and solution-oriented. Thank you for resolving the issue I experienced quickly.
If you desire to obtain much from this piece of writing then you have to apply these techniques to your won webpage.
Asking questions are genuinely nice thing if you are not understanding something entirely, but this paragraph offers good
understanding even.
Ahaa, its fastidious conversation concerning this piece of writing at this
place at this web site, I have read all that, so at this time me also commenting at
this place.
Spot on with this write-up, I seriously believe this amazing site
needs far more attention. I’ll probably be back
again to read more, thanks for the information!
Ahaa, its good conversation on the topic of this piece of writing at
this place at this web site, I have read all that, so now me also commenting at this place.
Hello, the shipping time for your dermocosmetics products is very fast. I received my order quickly.
Hello, the design of your website is very beautiful and eye-catching. It is also very useful that it is mobile friendly.
Hello, the shipping time for your dermocosmetics products is very fast. I received my order quickly.
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 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 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, I will recommend your website to all my friends and family.
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.
Hello, I will recommend your website to all my friends and family.
I every time used to study post in news papers
but now as I am a user of net thus from now I am using net
for posts, thanks to web.
Nhiều người mới chơi không biết có nên tin tưởng tham gia vào
VIVA88 hay không thì hãy cùng 789bet tìm hiểu cụ thể hơn nhé.
Ibet888 đã từng gây dựng nên một đội
ngũ đại lý với số hội viên lên tới hàng
trăm nghìn. Hệ thống website được xây dựng
bảo mật, ngăn chặn các hành vi của tin tặc đánh cắp thông tin người chơi.
Nhắc đến nhà cái VIVA88, mọi người không thể
không nhắc tới cá độ bóng đá, đá gà online, slot game, casino livestream… Link truy
cập vào Bong88 bị chặn sẽ ảnh hưởng tới quá trình chơi cá cược của người chơi.
Nếu vào các đường link trên vẫn bị chặn. 1gom bóng88 link
vào mới nhất là gì? Link vào nhà cái
Bong88 bị chặn là tình trạng hiện gặp của anh em cược thủ Việt.
Đối với chúng tôi, việc đáp ứng đa dạng nhu cầu và tạo sự linh động cho bạn luôn là ưu
tiên hàng đầu. Ngoài ra đây cũng là nhà cái có rất nhiều những trận soi cầu bóng,
đặt kèo cược với đầy đủ các giải đấu từ trong nước tới quốc tế của nhiều môn thể thao khác nhau.
Hello, the design of your website is very beautiful and eye-catching. It is also very useful that it is mobile friendly.
Hello, the discounts and campaigns on your website are very advantageous for dermocosmetics and supplements. This allows me to shop at very affordable prices.
Link exchange is nothing else but it is only placing the other person’s website link on your page at
appropriate place and other person will also do same in support of you.
Hi, i believe that i noticed you visited my weblog so i came to return the desire?.I am trying to find issues to enhance my site!I assume its ok to
make use of some of your ideas!!
Outstanding post however I was wondering if you could write a litte more on this topic?
I’d be very thankful if you could elaborate a little bit
further. Appreciate it!
Hello, I will recommend your website to all my friends and family.
Hello, your customer service is very fast and solution-oriented. Thank you for resolving the issue I experienced quickly.
What’s up to every one, the contents existing at this website are really awesome for people experience, well,
keep up the nice work fellows.
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 appreciate that you provide detailed information about your dermocosmetics products. This allows me to make informed choices about the products I purchase.
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, 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.
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.
Howdy this is kinda of off topic but I was wanting to
know if blogs use WYSIWYG editors or if you have to manually code with HTML.
I’m starting a blog soon but have no coding experience
so I wanted to get advice from someone with experience.
Any help would be greatly appreciated!
Hello, the design of your website is very beautiful and eye-catching. It is also very useful that it is mobile friendly.
Thank you for another informative web site. Where else may just I get that kind of
info written in such a perfect way? I have a challenge that I’m simply now
operating on, and I’ve been on the glance out for such information.
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, I appreciate that you provide detailed information about your dermocosmetics products. This allows me to make informed choices about the products I purchase.
Howdy just wanted to give you a quick heads up. The words in your article seem to be running off
the screen in Internet explorer. I’m not sure if this is a
formatting issue or something to do with internet browser compatibility but I thought I’d
post to let you know. The layout look great though! Hope
you get the problem fixed soon. Many thanks
Hello, I will recommend your website to all my friends and family.
Hello, I will recommend your website to all my friends and family.
Например, GetVideo.at, Savefrom.net, Video Downloader, Video Grabber.
I know this if off topic but I’m looking into starting my own blog and was curious what
all is needed to get set up? I’m assuming having a blog like yours would cost a pretty penny?
I’m not very web smart so I’m not 100% positive. Any tips or advice
would be greatly appreciated. Kudos
Hi, i believe that i noticed you visited my blog so i came to go back the want?.I am attempting to find things to improve my web site!I
suppose its good enough to use some of your ideas!!
Nếu như anh em quan tâm đến trò chơi tài xỉu và muốn trải nghiệm chơi tài xỉu trực tuyến, game tai xiu doi the Vin là một
lựa chọn đáng xem xét. Game đỏ đen chất lượng với thiết kế độc
quyền, đem đến trải nghiệm chơi tài xỉu tuyệt vời.
Đặc biệt, nếu những cổng game đó còn nhận được
Vote rating cao thì quá là tuyệt vời. Bảo
hiểm 100%: Cổng game đảm bảo an toàn tuyệt đối cho người chơi, với hệ thống bảo
mật cực cao, giúp quý vị yên tâm
và an tâm khi tham gia. Khi được mời chào tham gia chơi game bài đổi thưởng ở bất kì cổng game
nào, thì hãy đế ý các chi tiết sau đây để phát hiện lừa
đảo kịp thời nhé. Được, đúng 4 giờ tôi sẽ qua đây.
Vì thế, để có thể biết rằng đây có phải
là sân chơi uy tín, link tải bảo mật hay không.
Hệ thống bảo mật thông tin tốt giúp đảm bảo thông
tin người dùng một cách chặt chẽ. Hệ thống bảo mật giúp thông tin người
chơi luôn được an toàn. Hệ thống âm thanh sống động cùng với hình ảnh sắc nét.
Fantastic blog! Do you have any helpful hints for aspiring writers?
I’m planning to start my own site soon but
I’m a little lost on everything. Would you recommend starting with a
free platform like WordPress or go for a paid option? There are so
many choices out there that I’m totally confused ..
Any ideas? Bless you!
Pretty component of content. I simply stumbled upon your
site and in accession capital to claim that I acquire actually enjoyed account your blog posts.
Anyway I will be subscribing in your augment or even I
success you get right of entry to consistently
rapidly.
Hello There. I found your weblog using msn. This is an extremely
neatly written article. I’ll make sure to bookmark it and come back to read extra of your helpful info.
Thanks for the post. I’ll definitely comeback.
Hello, the payment methods on your website are very diverse and secure. This allows me to shop with confidence.
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.