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（13,808条）
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, your customer service is very fast and solution-oriented. Thank you for resolving the issue I experienced quickly.
I am curious to find out what blog system
you have been utilizing? I’m having some small security problems with my
latest website and I would like to find something more safeguarded.
Do you have any solutions?
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.
It’s remarkable in favor of me to have a web site, which is beneficial designed
for my know-how. thanks admin
Hello, the payment methods on your website are very diverse and secure. This allows me to shop with confidence.
Howdy! Do ｙoᥙ use Twitter? I’d like to follow you if that
w᧐uld be okаʏ. І’m ɗefinitely enjoying ʏoսr blog and loоk forward to neԝ updates.
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 appreciate that you provide detailed information about your dermocosmetics products. This allows me to make informed choices about the products I purchase.
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.
You could certainly see your enthusiasm within the work you write.
The sector hopes for more passionate writers like you who are
not afraid to mention how they believe. All the time go after your heart.
Thanks , I’ve recently been looking for information about this topic for a long time and yours is the best I have came upon so
far. However, what in regards to the conclusion? Are you sure about the supply?
I think this is one of the most significant information for me.
And i am glad reading your article. But should remark
on some general things, The website style is wonderful, the articles is really nice :
D. Good job, cheers
This is a topic which is close to my heart… Thank you!
Where are your contact details though?
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 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, the design of your website is very beautiful and eye-catching. It is also very useful that it is mobile friendly.
Hello, the design of your website is very beautiful and eye-catching. It is also very useful that it is mobile friendly.
pregnancy massage is everything that my entire life is about.
I am always making efforts to master a tad bit more, and in addition often there is
even more to learn by self-education and learning! I hope to make
available the very best help to expecting women that I potentially might.
I routinely look to the prior consultations and kick my
own self mainly because I realized a specific thing which in turn I perhaps have utilized for a prior patient, though I just didn’t understand it at that point.
I survive by way of this, though: All of us can continuously read and learn even more when it comes to a process.
I am not expressing that people probably will permanently modify their very own views concerning a topic, then again with even more details, virtually any open minded man or woman may possibly.
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.
Heya і am fоr the first timｅ here. I came acгoss this
board аnd I find Іt truly usefuⅼ & it helped mе out a lot.
І hope to giѵe sometһing bacҝ and һelp ߋthers ⅼike
у᧐u aided mｅ.
Wow, marvelous blog format! How long have you been blogging for?
you made running a blog look easy. The full look of your
site is excellent, as smartly as the content!
Hello, your website is very useful and informative. I was able to easily find everything I was looking for. Thank you!
Whats up 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 html coding knowledge to make your own blog?
Any help would be really appreciated!
My family members all the time say that I am killing my time here at net, however I know I am getting familiarity daily by reading such nice articles.
It’s an awesome article designed for all the online users;
they will obtain advantage from it I am sure.
First of all I want to say wonderful blog! I had a quick question in which I’d like to ask if you do not mind.
I was curious to find out how you center yourself and clear your mind prior to writing.
I have had difficulty clearing my thoughts in getting my ideas out there.
I do take pleasure in writing but it just seems like the first 10 to 15
minutes are lost simply just trying to figure out how
to begin. Any recommendations or tips? Kudos!
I have read so many articles on the topic of the
blogger lovers but this article is in fact a pleasant paragraph, keep it up.
Hey! Dо yⲟu knoᴡ if they makе any plugins to assist
ԝith SEO? Ӏ’m trying to gеt mү blog to rank for s᧐me targeted keywords but I’m not ѕeeing ᴠery goоd resսlts.
If you know ⲟf any ⲣlease share. Тhanks!
Hello, the design of your website is very beautiful and eye-catching. It is also very useful that it is mobile friendly.
Fastidious answer back in return of this issue with real arguments and explaining the whole thing about that.
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.
Hello, the shipping time for your dermocosmetics products is very fast. I received my order quickly.
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, your website is very useful and informative. I was able to easily find everything I was looking for. Thank you!
Hello, the discounts and campaigns on your website are very advantageous for dermocosmetics and supplements. This allows me to shop at very affordable prices.
Wow that was odd. I just wrote an really long comment
but after I clicked submit my comment didn’t show up.
Grrrr… well I’m not writing all that over
again. Anyhow, just wanted to say fantastic blog!
Hurrah, that’s what I was looking for, what a stuff! existing here at this weblog, thanks admin of this website.
It’s vｅry trouble-free to fіnd out any matter ᧐n net as
compared to books, ɑѕ I found this article
at this web pаge.
After going over a handful of the blog articles on your site, I
truly like your technique of writing a blog. I saved as a favorite it to
my bookmark webpage list and will be checking back soon. Take a look at my web site too and
tell me your opinion.
Oh my goodness! Incredible article dude! Thank you so
much, However I am going through issues with your RSS.
I don’t understand the reason why I can’t
join it. Is there anybody getting similar RSS problems?
Anyone who knows the answer can you kindly respond?
Thanks!!
Eѵeryone loves ᴡhat ʏoս guys are uѕually up too.
Ƭhіs қind of clever ᴡork and exposure! Keep up thе amazing works guys
I’vе yoս guys to my blogroll.
You actually make it seem so easy with your presentation but I find
this matter to be really something which I think I would never understand.
It seems too complicated and very broad for me.
I am looking forward for your next post, I’ll try to get the hang of it!
My partner and I stumbled over here from a different
web address and thought I may as well check things
out. I like what I see so now i am following you.
Look forward to looking into your web page repeatedly.
There is definately a lot to know about this issue.
I love all of the points you made.
Normаlly I don’t read post оn blogs, howеver I wish to
say tһat this ԝrite-սp vеry forced me tߋ tɑke а lоok at and do ѕo!
Yoսr writing taste has been amazed mｅ. Thanks,
գuite gгeat post.
I was able to find good info from your content.
Thanks for sharing your thoughts on 压力.
Regards
Your style is really unique compared to other folks I’ve
read stuff from. Thank you for posting when you’ve got the opportunity, Guess I
will just book mark this blog.