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（48,372条）
Good respond in return of this question with solid arguments and explaining the whole thing on the topic of that.
You actually make it appear really easy along with your presentation but I to
find this topic to be really something which I feel I might never understand.
It kind of feels too complicated and extremely vast
for me. I’m taking a look forward on your subsequent post, I will attempt to
get the cling of it!
Hello, this weekend is fastidious in favor of me, because this moment i am reading
this wonderful educational article here at my residence.
Good write-up. I certainly appreciate this website.
Keep writing!
Great blog! Do you have any tips and hints for aspiring writers?
I’m planning to start my own blog soon but I’m a little lost on everything.
Would you propose starting with a free platform like WordPress or
go for a paid option? There are so many options out there that I’m totally confused ..
Any tips? Kudos!
May I simply just say what a comfort to discover an individual who genuinely knows
what they are discussing on the net. You certainly realize how to bring a
problem to light and make it important. More and more people have to look at this and understand this side of your story.
I was surprised that you’re not more popular since you definitely possess
the gift.
Hey! Do you use Twitter? I’d likle to follow you if that wouhld be
okay. I’m absolutely eenjoying your blog and look forward to
new posts.
Hello there I am so glad I found your website, I really found you by error, while
I was searching on Google for something else,
Anyways I am here now and would just like to say
thanks a lot for a fantastic post and a all round enjoyable blog (I also love the theme/design), I don’t have time to
browse it all at the moment but I have bookmarked it
and also added in your RSS feeds, so when I have time I will be back to read much more, Please do
keep up the superb jo.
My brother suggested I would possibly like this blog.
He was totally right. This submit truly made my day. You cann’t imagine simply how
much time I had spent for this info! Thanks!
PT. Sicurezza Solutions Indonesia provides security solutions
with integrating varieties of security products which can be adjusted to many needs
from Enigma Access Control, Doorhan Automatic Gate, Honeywell CCTV Surveillance,
Samsung Digital Door Lock & Video Intercom, Enigma Biometric Time & Attendance, Oval
Bluetooth Digital Lock, Colcom Hotel Hospitality, VIZpin Smartphone Access System,, etc.
Experience selling and installing security systems for all kinds of
buildings such as private house, apartment, hotel, resort,
office, government building, bank, factory, etc.
An interesting discussion is worth comment.
I do believe that you ought to publish more about this
subject, it may not be a taboo subject but usually folks don’t speak about these subjects.
To the next! Many thanks!!
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, your customer service is very fast and solution-oriented. Thank you for resolving the issue I experienced quickly.
Hey There. I found your blog the use of msn. That is a very smartly written article.
I’ll make sure to bookmark it and come back to learn more of your helpful
info. Thanks for the post. I will certainly
comeback.
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, 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.
Hello, the payment methods on your website are very diverse and secure. This allows me to shop with confidence.
This paragraph is in fact a good one it helps
new net viewers, who are wishing for blogging.
I like the helpful information you provide in your articles.
I’ll bookmark your weblog and check again here regularly.
I am quite certain I will learn lots of new stuff right here!
Good luck for the next!
It’s a shame you don’t have a donate button! I’d certainly donate to
this excellent blog! I guess for now i’ll settle for bookmarking and adding
your RSS feed to my Google account. I look forward to new updates
and will talk about this blog with my Facebook group.
Chat soon!
sahabet
I’m impressed, I have to admit. Seldom do I encounter a blog that’s qually educative and engaging, and without a doubt, you’ve hit the nail onn the head.
Thee issue is somethning which not enough men and
women are speaking intelligently about. I am very happy that
I found this in my search for something regarding this.
Keep functioning ,terrific job!
This post will assist the internet people for
creating new blog or even a weblog from start to end.
I like the valuable info you supply on your articles.
I’ll bookmark your weblog and take a look at once
more right here frequently. I am rather sure I’ll learn plenty of new stuff
right right here! Good luck for the next!
Thanks for the auspicious writeup. It if truth be told used to be
a enjoyment account it. Glance advanced to more added agreeable from
you! By the way, how can we communicate?
Everything is very open with a really clear clarification of the challenges.
It was definitely informative. Your site is very helpful.
Thanks for sharing!
Heya i am for the first time here. I found this board and I find It truly useful & it helped me
out much. I hope to give something back and aid others like you aided me.
fantastic issues altogether, you just gained a logo new reader.
What could you suggest in regards to your publish that you simply made
some days in the past? Any sure?
These are really enormous ideas in about blogging. You have touched some fastidious things here.
Any way keep up wrinting.
Very soon this web site will be famous amid all blogging visitors,
due to it’s pleasant articles
I just like the valuable information you provide for your articles.
I will bookmark your weblog and test again here regularly.
I’m reasonably certain I will be told a lot of new stuff proper here!
Good luck for the next!
Hmm it looks like your blog ate my first comment (it was extremely long) so I guess I’ll just sum it up
what I wrote and say, I’m thoroughly enjoying your blog.
I too am an aspiring blog blogger but I’m still new to
the whole thing. Do you have any tips and hints for rookie blog
writers? I’d definitely appreciate it.
Thanks for another informative blog. Where else may I get that type of information written in such an ideal manner?
I have a project that I am just now operating on, and I
have been on the look out for such info.
Since its exploswive debut in 2019, thhe diverse cast oof
Legends in Apex has become a titan in the realm of battle royale, captivating millions
of players worldwide with iits fast-paced gameplay
and dynamic mechanics.
Hi! I just want to give you a big thumbs up for
the excellent information you have here
on this post. I will be coming back to your web site for more soon.
Thanks for every other excellent post. Where else may
anyone get that type of information in such an ideal method of writing?
I’ve a presentation subsequent week, and I am at the look for such information.
I’ve learn a few excellent stuff here. Definitely price bookmarking for
revisiting. I wonder how much effort you set to create this kind of
excellent informative website.
Its such as you learn my thoughts! You appear to grasp a lot about this, like you wrote the guide in it or something. I think that you can do with a few percent to drive the message home a little bit, however other than that, this is magnificent blog. A fantastic read. I will certainly be back.
I’m really loving the theme/design of your site. Do you
ever run into any browser compatibility problems? A number of my
blog audience have complained about my blog not operating correctly in Explorer
but looks great in Opera. Do you have any suggestions to
help fix this issue?
This text is worth everyone’s attention. How can I find out
more?
Hi there, I desire to subscribe for this weblog to obtain newest updates, therefore where can i do it
please assist.
Excellent, what a web site it is! This blog gives useful data to us, keep it up.
Way cool! Some very valid points! I appreciate you penning this article and
the rest of the website is very good.
whoah this weblog is wonderful i really like reading your
articles. Keep up the good work! You realize, many individuals are searching round for
this info, you could aid them greatly.
Hey there! I could have sworn I’ve been to this site before but after checking through some of the post I realized it’s new
to me. Anyhow, I’m definitely glad I found it and I’ll be book-marking and checking back frequently!
Hey! Quick question that’s entirely off topic. Do you know how to make your site mobile
friendly? My blog looks weird when viewing from my iphone.
I’m trying to find a theme or plugin that might be able to fix this
issue. If you have any suggestions, please share.
Appreciate it!