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（46,551条）
You are so cool! I do not believe I’ve truly read anything like this
before. So nice to find someone with a few unique thoughts on this topic.
Really.. thank you for starting this up. This web site is one
thing that’s needed on the web, someone with some originality!
Do you have a spam issue on this blog; I also am a blogger, and
I was curious about your situation; many of
us have created some nice procedures and we are looking to exchange methods with
others, why not shoot me an e-mail if interested.
Wow, incredible blog layout! How long have you been blogging
for? you made blogging look easy. The overall look of your website is great, let alone the content!
What’s up friends, how is all, and what you want to say about
this piece of writing, in my view its truly remarkable for me.
You really make it seem so easy with your presentation but I
find this matter to be really something that I think I would never understand.
It seems too complicated and extremely broad for me. I am looking forward for your next post, I will try to get
the hang of it!
Это помогает читателям осознать сложность проблемы и самостоятельно сформировать свое собственное мнение.
2011 tax changes 2% discount in FICA which results into decrease taxes, increased
net income and thus larger assist quantities.
And now, you may rest assured that each one 2011 federal and state tax changes are integrated and reflected in this system.
For instance, any user who has a replica of some information can’t be prevented from locally modifying it; nevertheless, different customers may choose whether or to not subscribe to those modifications.
The nicely advanced software allows sports e book and speculators who holds a web site
to integrate to their choice of multiple dwell scores
and strains from their favorite odds suppliers mechanically by
means of the feeds software program API or the online
Administration controls. Our in-play betting resolution is built into the worldwide
Swissbet Gaming Platform and offers actual-time
import and display of sports activities information from the world’s leading knowledge suppliers like Betradar, Betting Promotion, Don Best, and others.
While there may be an preliminary funding involved in the case of implementation of automation, leading providers of software program testing
services and software testing consulting companies, together with The Digital Group,
Capgemini and Oxagile, say that an increasing number of organizations as we speak are switching to automation just to ensure their products meet
the very best quality standards.
Wonderful blog! I found it while browsing on Yahoo News.
Do you have any tips on how to get listed in Yahoo
News? I’ve been trying for a while but I never seem to get there!
Thank you
What’s up to all, for the reason that I am actually
keen of reading this weblog’s post to be updated on a regular basis.
It includes good material.
Link exchange is nothing else except it is just placing the other person’s web
site link on your page at proper place and other person will
also do similar in favor of you.
This is my first time go to see at here and i am
truly happy to read everthing at alone place.
Wow, amazing blog layout! How long have you been blogging for?
you made blogging look easy. The overall look of your
website is excellent, as well as the content!
Hiya, I’m really glad I have found this information. Nowadays bloggers publish just about gossips and net and this is actually annoying. A good website with exciting content, that’s what I need. Thank you for keeping this site, I’ll be visiting it. Do you do newsletters? Can not find it.
I have been browsing online greater than three hours lately, but I by no means discovered any fascinating article like yours. It’s beautiful worth enough for me. Personally, if all web owners and bloggers made just right content material as you did, the net might be much more useful than ever before.
Hi there i am kavin, its my first time to commenting anyplace, when i read this paragraph i thought i could also create comment due to this
sensible article.
Asking questions are in fact pleasant thing if you are not understanding something totally, however this
post gives fastidious understanding even.
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 Movable-type on various websites for about
a year and am anxious about switching to another platform.
I have heard very good things about blogengine.net.
Is there a way I can import all my wordpress posts into it?
Any help would be really appreciated!
My brother suggested I might like this website.
He was totally right. This post actually made my day. You cann’t imagine simply how much time I had spent for this info!
Thanks!
I really like the way in which you technique this topic. Your point of view is unique and refreshing.
Hello, i think that i noticed you visited my web site thus i got here to go back the choose?.I’m trying to to
find issues to improve my site!I guess its adequate to make
use of some of your concepts!!
If some one desires to be updated with hottest technologies therefore he must be pay a quick visit this
web page and be up to date everyday.
I think the admin of this web page is in fact working hard for his web
site, since here every data is quality based stuff.
Very nice post. I just stumbled upon your weblog and wanted
to say that I have really enjoyed browsing your blog posts.
After all I will be subscribing to your rss feed and I hope you write again very soon!
Good way of describing, and good piece of writing to obtain facts
about my presentation subject, which i am going to deliver in school.
Very descriptive post, I enjoyed that bit. Will
there be a part 2?
Heya! I realize this is sort of off-topic but I had to ask.
Does operating a well-established website like yours take a large amount of work?
I’m brand new to writing a blog however I do write in my diary everyday.
I’d like to start a blog so I will be able to share my personal experience and thoughts online.
Please let me know if you have any kind of suggestions or tips for new
aspiring blog owners. Thankyou!
I know this website presents quality depending content and
additional material, is there any other website which provides these stuff
in quality?
Write more, thats all I have to say. Literally, it seems as though you relied on the video to make your point.
You definitely know what youre talking about,
why waste your intelligence on just posting videos to your blog when you could be giving
us something informative to read?
This is my first time pay a quick visit at here and i
am in fact happy to read everthing at alone place.
These are genuinely impressive ideas in concerning blogging.
You have touched some good points here. Any way keep up wrinting.
Hi, i believe that i noticed you visited my site thus i came
to return the prefer?.I’m trying to find things to enhance my site!I guess
its adequate to make use of some of your ideas!!
Highly energetic post, I loved that a lot. Will there be
a part 2?
You should be a part of a contest for one of the highest quality sites on the web.
I will highly recommend this web site!
Hi there! Quick question that’s completely
off topic. Do you know how to make your site mobile friendly?
My weblog looks weird when viewing from my iphone.
I’m trying to find a template or plugin that might be able to
resolve this issue. If you have any recommendations, please share.
Appreciate it!
Good day! I could have sworn I’ve been to this site before but after browsing through a
few of the posts I realized it’s new to me. Regardless,
I’m certainly delighted I found it and I’ll be bookmarking
it and checking back regularly!
Wow, superb blog format! How lengthy have you been running
a blog for? you make running a blog glance easy. The full look of your website is great,
let alone the content material!
Hi, all is going fine here and ofcourse every one is sharing
facts, that’s actually fine, keep up writing.
First of all I would like to say wonderful blog! I
had a quick question that I’d like to ask if you do not mind.
I was interested to find out how you center yourself and clear your thoughts prior to writing.
I’ve had difficulty clearing my thoughts in getting my ideas out there.
I do enjoy writing but it just seems like the
first 10 to 15 minutes are generally lost just trying to figure out how to begin. Any
suggestions or tips? Appreciate it!
Hello, i think that i saw you visited my blog thus i came to “return the favor”.I’m attempting to
find things to improve my web site!I suppose its ok to use some of your ideas!!
If some one wants expert view regarding blogging after that i advise him/her to pay a visit
this weblog, Keep up the nice work.
Wonderful web site. A lot of helpful information here. I am sending it to a few pals ans additionally sharing in delicious.
And certainly, thanks for your sweat!
Good blog post. I certainly appreciate this site. Continue the
good work!
We’re a gaggle of volunteers and starting a brand new scheme in our community.
Your website offered us with valuable info to work on. You’ve performed an impressive activity and our whole community might be grateful to you.
Hmm it seems like your site ate my first comment (it was extremely long) so I guess I’ll just sum
it up what I had written and say, I’m thoroughly enjoying your blog.
I too am an aspiring blog writer but I’m still new to everything.
Do you have any tips and hints for beginner blog writers?
I’d genuinely appreciate it.
Game tài xỉu online hiện nay đang góp mặt ở hầu hết các cổng game bài đổi thưởng trực tuyến. Điều này giúp cho người chơi có rất nhiều sự lựa chọn. Tuy nhiên, để tìm được một địa chỉ
chơi tài xỉu thật sự uy tín và đáng tin cậy không phải là chuyện đơn giảnh.
Nhất là trong thời buổi mà các sản phẩm game nhái, giả mạo đang mọc lên như ngày một nhiều.
Nào, hãy cùng tìm hiểu nhé! Cái tên đầu
tiên mà Admin muốn bật mí đến các bạn chính là Macau Club – Siêu
phẩm game đổi thưởng đình đám hàng
đầu hiện nay. Ngoài game tài xỉu online, bạn còn được thưởng thức một kho trò chơi đa dạng
và đặc sắc tại đây. Là sản phẩm của nhà cái quốc tế
và sở hữu tiềm lực tài chính hùng mạnh, Macau Club
không ngừng cải tiến và trang
bị những công nghệ mới.
whoah this blog is magnificent i love studying your articles.
Stay up the good work! You already know, many individuals are searching around
for this info, you can help them greatly.
I like reading through an article that can make people think.
Also, many thanks for allowing for me to comment!
Hello there, I discovered your web site via Google while looking for a comparable
topic, your website got here up, it appears good.
I’ve bookmarked it in my google bookmarks.
Hi there, just become alert to your blog thru Google, and found that it’s really informative.
I’m going to watch out for brussels. I will be grateful for those who
proceed this in future. A lot of other people will probably be benefited from
your writing. Cheers!
I do not even know how I ended up here, but I thought this post was good.
I do not know who you are but definitely you’re going to a famous blogger if
you aren’t already 😉 Cheers!
Amazing! This blog looks just like my old one!
It’s on a entirely different topic but it has pretty much the same page layout and design. Superb choice of colors!