ストレスマネジメント【３】補足：リスト化参考例

ストレスマネジメントの３回目で書いた、具体的なストレスマネジメントの方法の例を記載します。

まず、ストレッサー（ストレスの原因）のリスト化の例。

  1. 常に仕事量が多い。
  2. いつも忙しくて時間に追われている。
  3. 上司が忙しく相談できない。
  4. 責任感から人に仕事を頼んだり任せられない。

など、上記のようなことが複合的な場合もあると思います。このようにリスト化します。そして深刻度と問題解決の困難度をランク付けしていきますが、例えば、ストレッサーの深刻度を

Ａ＜深刻度高＞ ／Ｂ＜深刻度中＞／ Ｃ＜深刻度低＞

にランク分けし、同様に問題解決の困難度を

Ａ＜困難度高＞ ／Ｂ＜困難度中＞／ Ｃ＜困難度低＞

に分けます。

迷うところだと思いますがコツがあって、書き出した中から最初に最も深刻度の高いＡと、最も深刻度の低いＣを決め、残りを割り振っていくと比較的ラクにできると思います。

ストレッサーの例で挙げた１、２は、量的ストレッサーですが、これは会社からの要請のため、個人だけでは解決が難しい、問題解決の難易度が高いストレッサーになります。

４は社内への何らかのアプローチで解決可能な範囲と思われますが、今まで責任感から人に頼むより自分でやったほうが早いし確実だと自分一人で抱え込み、対処してきませんでした。また３も、上司は自分以上に多忙だと知っているために４に比べて問題解決の難易度が高いと判断されます。

こうしてリスト化し深刻度を可視化することにより、そもそもこのストレッサー群は、大元にある業務過多や時間的切迫から派生していることから、解決が困難な我慢するしかない問題だと思っていたのがわかります。

深刻度も解決困難度も低いものから取り組みます。

ここでは４になりますね。

◇

さぁ、コーピングで対処法をできるだけ出していきます。

  1. 同僚や部下に思い切って仕事を割り振る。
  2. 他の事務スタッフに裏方的なサポート仕事を任せて時間を作る。
  3. 有能な部下を自分の下に付けてもらえるよう交渉する。
  4. もう一度部内で仕事の分担を見直す。

など、考えられる対処法を挙げていきます。この中で取り組みやすいと思われるコーピングはどれでしょう？

人の手を借りる１と２あたりが一番現実的で取り組みやすいでしょうか。

出来る出来ないは別にして、例えば、部下や事務サポートスタッフに仕事を割り振るために、今までより３０分早く出社して、電話など手を煩わせることがない状況で、彼らに仕事を任せるための準備をおこないます。そして朝のミーティングでは効率よく彼らに指示を出せるように心掛けます（事前に部下や事務サポートスタッフの状況を聞き取り話を通しておくと、よりよいかもしれません）。夕方以降は、残業して一人で片付けることが多かった書類作成や事務処理は、部下や事務サポートスタッフに任せることにより、勤務時間内である程度終わるようになるかもしれません。

夜はそのための残業ではなく、それらを確認し、翌朝にフィードバックするようにしたところ、今までより仕事が効率よく進むようになります。そうすると、多少なり残業時間が減り、早く帰宅できる、時間も増やすことができるかもしれません。

これはほんの一例です。このように進める必要はありません。大事なことは、あなた自身が置かれた状況に即して、

ストレッサーとコーピングを列挙し、それぞれ深刻度と困難度をランク付けして可視化してみる

ことです。

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