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（45,083条）
Hi there, i read your blog occasionally and i own a similar one and
i was just curious if you get a lot of spam responses?
If so how do you prevent it, any plugin or anything you can suggest?
I get so much lately it’s driving me insane so any assistance is very much appreciated.
I couldn’t resist commenting. Very well written!
You really make it seem so easy with your presentation but I find this matter to be actually something that I think I
would never understand. It seems too complicated and very broad for me.
I am looking forward for your next post, I will try to get the hang of it!
Inspiring quest there. What occurred after?
Thanks!
What’s up, this weekend is fastidious in favor of me, as this time
i am reading this wonderful educational paragraph here at my home.
I don’t even know how I ended up here, but I thought this
post was good. I don’t know who you are but definitely you are going
to a famous blogger if you are not already 😉 Cheers!
I am not sure where you’re getting your information, but good topic.
I needs to spend some time learning more or understanding
more. Thanks for great information I was looking for this info for
my mission.
For the reason that the admin of this site is working,
no hesitation very rapidly it will be well-known, due to its quality contents.
I’m truly enjoying the design and layout of your blog.
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 designer to create your theme? Exceptional work!
Woah! I’m really enjoying the template/theme of this site.
It’s simple, yet effective. A lot of times it’s very difficult to get that “perfect balance” between superb usability and appearance.
I must say that you’ve done a very good job with this.
In addition, the blog loads super fast for me on Opera.
Superb Blog!
Hello would you mind stating which blog platform you’re using?
I’m going to start my own blog in the near future but I’m having
a tough time choosing between BlogEngine/Wordpress/B2evolution and Drupal.
The reason I ask is because your layout seems different then most blogs
and I’m looking for something completely unique.
P.S Sorry for getting off-topic but I had to
ask!
Why visitors still use to read news papers when in this technological world everything is existing on net?
Great article.
Hi there colleagues, nice paragraph and nice urging commented at this place, I am in fact enjoying by these.
I’m really enjoying the design and layout of your website.
It’s a very easy on the eyes which makes it much more pleasant for me to come
here and visit more often. Did you hire out a designer to create your theme?
Superb work!
Good day I am so delighted I found your web site, I really found you by accident, while I was looking on Askjeeve for something else, Regardless I am here now and would just like
to say many thanks for a tremendous post and a all round thrilling blog (I also
love the theme/design), I don’t have time to look over it all at the moment but I have bookmarked it and also included your RSS feeds, so
when I have time I will be back to read a great deal more,
Please do keep up the excellent b.
My coder is trying to persuade me to move to .net from PHP.
I have always disliked the idea because of the
expenses. But he’s tryiong none the less. I’ve been using WordPress on several websites for about a year and am nervous about switching to another platform.
I have heard very good things about blogengine.net.
Is there a way I can transfer all my wordpress content into it?
Any help would be greatly appreciated!
you’re actually a good webmaster. The web site loading speed is incredible.
It kind of feels that you are doing any unique trick.
Furthermore, The contents are masterpiece. you’ve done a magnificent
task in this topic!
Do you mind if I quote a couple of your articles as long as I provide credit and sources back to your weblog?
My blog site is in the very same area of interest
as yours and my visitors would genuinely benefit from a lot of the information you
present here. Please let me know if this alright with you.
Regards!
I’d like to find out more? I’d like to find out some
additional information.
First of all I would like to say terrific blog!
I had a quick question which I’d like to ask if
you don’t mind. I was curious to know how you center
yourself and clear your head prior to writing.
I have had a hard time clearing my thoughts in getting my
ideas out there. I truly do enjoy writing but it just seems like the first 10 to 15 minutes are generally wasted just
trying to figure out how to begin. Any recommendations or hints?
Thank you!
I’m pretty pleased to find this website. I want to to thank you for ones time
for this wonderful read!! I definitely savored every little
bit of it and I have you saved as a favorite to look at new
information on your blog.
I don’t know if it’s just me or if everyone
else experiencing problems with your site. It appears like some of the written text within your posts are
running off the screen. Can someone else please comment and let me know if this is happening to them too?
This could be a issue with my browser because I’ve had this happen before.
Kudos
This is a topic that’s near to my heart… Best wishes!
Exactly where are your contact details though?
Way cool! Some very valid points! I appreciate
you penning this post and the rest of the website is
also very good.
ups بهراد
We’re a group of volunteers and starting a brand new scheme in our community.
Your site provided us with helpful info to work on. You’ve done a formidable process and our entire community shall be grateful to you.
Do you have a spam problem on this site; I also am a blogger, and I was wondering your situation; many of
us have created some nice methods and we are looking to trade solutions with others, please
shoot me an email if interested.
Hi! This is my first visit to your blog! We are a collection of volunteers and starting
a new project in a community in the same niche.
Your blog provided us useful information to work on.
You have done a outstanding job!
What’s up to every one, the contents present
at this website are in fact awesome for people experience,
well, keep up the nice work fellows.
Amazing! Its actually remarkable piece of writing, I have got much clear idea regarding
from this article.
A motivating discussion is definitely worth comment.
I do think that you ought to publish more about this issue,
it might not be a taboo subject but typically folks don’t speak about these subjects.
To the next! All the best!!
With havin so much content and articles do you ever run into any issues of plagorism or copyright infringement?
My blog has a lot of completely unique content I’ve either authored
myself or outsourced but it appears a lot of it is popping it up all over the internet without my permission. Do you know any solutions to help prevent content from being stolen? I’d really
appreciate it.
Very soon this website will be famous amid all blogging and site-building
users, due to it’s pleasant content
I constantly spent my half an hour to read this web site’s posts every day along with
a cup of coffee.
You’re so interesting! I don’t think I’ve truly read through anything like that before.
So wonderful to discover someone with a few unique thoughts on this topic.
Seriously.. many thanks for starting this up. This site is something that’s needed on the web, someone with a little originality!
I’m really impressed with your writing skills as smartly as with
the structure on your blog. Is this a paid topic or did you modify it yourself?
Anyway stay up the nice quality writing, it is rare to peer
a great blog like this one these days..
I am not sure where you are getting your information, but good topic.
I needs to spend some time learning more or understanding
more. Thanks for wonderful info I was looking for this
info for my mission.
I like looking through an article that can make men and women think.
Also, thanks for allowing for me to comment!
You really make it seem so easy with your presentation but
I find this matter to be actually something that I think I would never understand.
It seems too complex and very broad for me. I am looking forward
for your next post, I’ll try to get the hang of it!
It’s amazing to pay a visit this web page and reading the views of all colleagues concerning this paragraph, while I
am also zealous of getting familiarity.
Interest charged from the borrowers also seems a reasonable one for the
borrowers opting for this solution. And then, you can either make the affordable monthly
payments or repay the loan when you can. These loans offer a bigger loan amount in the range of.
It’s perfect time to make a few plans for the long run and
it’s time to be happy. I have read this put up and if I may just
I wish to counsel you few fascinating issues or
suggestions. Perhaps you could write next articles referring to this article.
I desire to learn even more issues about it!
Wow, this post is nice, my sister is analyzing these kinds of things, so I
am going to convey her.
At this time I am ready to do my breakfast, once having my breakfast coming yet again to read other news.
My partner and I stumbled over here from
a different web page 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 for a second time.
Thanks for the good writeup. It in fact was once a
leisure account it. Look complicated to far brought agreeable from you!
However, how can we be in contact?
Oh my goodness! Amazing article dude! Thank you so much, However I am experiencing problems
with your RSS. I don’t understand the reason why I can’t join it.
Is there anybody having similar RSS issues?
Anyone who knows the solution will you kindly respond?
Thanx!!
I got this web page from my buddy who shared with me regarding this
website and at the moment this time I am visiting this web page and
reading very informative content here.
Sweet blog! I found it while searching on Yahoo News. Do you have any suggestions on how to get listed in Yahoo
News? I’ve been trying for a while but I never
seem to get there! Many thanks