CHNG 2 QUN L S CNG THNG

TNG CNG HIU QU C NHN THNG QUA QUN L STRESS Stress c th gy ra cc tc ng ph hoi. Hu qu ca chng c th l mt kh nng tp trung, lo lng, suy nhc n ri lon tiu ho, khng th km i vi bnh tt, v bnh tim. i vi cc t chc, hu qu ca chng l s vng mt, tinh thn cng nhn thp n tai nn v t l thuyn chuyn cao (Sailer, Schlacter, v Edwards 1982; Selye, 1976) ng tic, cc din n khoa hc ch tp trung vo hu qu ca stress. Rt t cp n lm th no i ph hiu qu vi stress thm ch ch ra cch phng nga. Chng ta tho lun bng m hnh hiu stress v hc cch i ph vi chng. M hnh ny xc nh cc loi stress gp phi ch yu bi ngi qun l, cc hnh ng c bn i vi stress, v mt s nguyn nhn m ai tri qua nhiu hnh ng tiu cc (tit l cng vic) hn nhng ngi khc. Phn sau cng s trnh by mt s quy tc chung qun l v thch nghi vi stress, cng vi mt s v d c th v cc hng dn thuc v hnh vi. M hnh stress a ra trong hnh 2.1 bao gm 3 thnh phn c bn. Th nht, cm nhn stress n t loi stress no . Chng c th c xem l tc nhn gy ra cc phn ng c nhn v sinh l v tm l c nhn. Mc d mc stress va phi hng n vic tng kt qu thc hin v s tho mn. Mc stress cao trong thi k di c th n bnh l (lo u, bnh tim, suy nhc thn kinh). Bn loi chnh ca stress - thi gian, lng trc, tnh trng, i ph. Mi loi to ra kt qu tiu cc. Tuy nhin cc c nhn s khc nhau v mc cc loi stress ny, v c th dn n kt qu bnh l hay tm thn. Nhng g m Eliot v Breo (1984) gi l hot reactors c ngha l h chu ng nhng phn ng tiu cc rt cao t stress, mt s ngi khc th c kh nng phc hi tt hn. iu kin th lc, cc c tnh nhn cch, cc c ch h tr x hi trong vic gim nh stress. Kh nng i ph vi stress c xem nh kh nng phc hi. V tc ng, phc hi hot ng nh l tim chng chng li cc nh hng stress. iu ny gip gii thch ti sao cc vn ng vin thc hin tt hn trong cc trn thi u ln trong khi nhng ngi khc th thc hin ti t. Mt s nh qun l trng c v nh nhng nh chin lc ti ba khi trong tnh th lm nguy, trong khi nhng ngi khc n mnh di cc p lc.

NGN STRESS i u Thi gian Tnh hung Lng trc

PHN NG LI Sinh l hc Tm l hc

PHC HI C th Tm l hc X hi hc

NH HNG TIP CN THI GIAN YU CU

HN CH STRESS Thng xuyn Ch ng Di hn

PHT TRIN CHIN LC PHC HI Lu di Tin phong Thi gian va phi

HC C CH I PH TM THI Ngn hn Phn ng li Trc tip

Hnh 2.1 M hnh stress Cc c nhn cng mun s dng cc phng php khc nhau i ph vi stress. Mt s phng php, nh l rt lui, tham chin, chn nn c khuynh hng phn tc dng. Cc phng php khc ci thin iu kin sc kho v cm xc, thit lp mt h thng h tr x hi, v th gin, cho php cc nh qun l khai thc li ch tch cc t stress, nh l kim tra cc k nng gii quyt vn , giao tip. Trong vic qun l stress, s dng cch tip cn phn tng c th c xem l hiu nghim nht. Th nht, cch hiu qu nht qun l stress l hn ch v ti thiu ho v stress vi cc chin lc ch ng. Nhng iu ny to ra mt mi trng mi cho cc c nhn khng c stress (Weick, 1979). Mt cch tip cn th hai cho cc c nhn tng cng kh nng ca h khng ch stress, l tng kh nng hi phc. Cch ny c gi l cch tip cn tin phong v c thit k vi hnh ng ch ng nhm chng li cc tc ng tiu cc ca stress. Th ba, vic pht trin cc k thut ngn hn i ph vi stress l cn thit khi yu cu cc phn hi trc tip. Chng l cch tip cn b ng m mi ngi c th p dng ngay ti ch nh l mt phng thuc gim tm thi tc ng ca stress. 2

QUN L STRESS Trong phn sau, mi mt trong ba thnh phn ca m hnh stress c bn bc chi tit. Chng ta s theo trnh t cc ch trong hnh 2.1. Cc ngun gy stress C 4 nhm ngun stress chnh c lit k trong bng 2.1, mi nhm c minh ho trong cu chuyn ca ngi li xe cu thng bt u chng. Th nht, stress thi gian, ni chung l c qu nhiu vic phi lm trong khong thi gian t i. Loi stress ny c xc nh nh ngun stress ph bin v thng thng nht m nhng nh qun l gp phi trong cc t chc ca Hoa K (Mintzberg, 1973; Carlson, 1951; Sayles, 1964). Mt l do m vn ho Hoa k cc k nhy cm l thi gian, v iu tng ln hng nm. Chng hn, nu nh 15 nm trc bn hi v thi gian mt ngi c th tr li khong 2:30. By gi, h s tr li i loi nh 2:28, thm ch 2:28:43. Mt s nhn mnh vo thi gian cng l bng chng cho nhiu cch m chng ta ni v thi gian. Chng ti c thi gian, gi thi gian, mua thi gian, tit kim thi, ghi ch thi gian, chi tiu thi gian, bn thi gian, mt thi gian, git thi gian, ... Ngc li vi nhng ngi da Hopi ty nam Hoa k, ngi thm ch khng bao gi s dng t thi gian. H ch s dng cc t theo th nh qu kh, hin ti, tng lai. Mt nhm stress th hai l stress i u, nhng stress ny xut pht t cc tng tc c nhn. Hu ht mi ngi chu cc tc ng suy yu t ci v vi bn b, bn cng phng, v chng, hay phi c gng lm vic vi cng nhn hay ngi gim st m trc y c xung t c nhn; hay c gng thc hin cng vic trong nhng nhm thiu s tin tng hay lin kt. Nhng loi stress ny bt ngun t cc cuc i u giao tip xung t. Loi stress i u thng xy ra i vi nhng ngi qun l. Thng c ba kiu xung t - xung t vai tr ni m c s xung t v vai tr tr thc hin ca cc thnh vin trong nhm; xung t vn - s bt ng v cch gii quyt vn ; xung t tng tc - cc c nhn tht bi trong vic lin kt vi nhau, hay i lp vi nhng ngi khc (Hamner v Organ, 1978). Nhiu tc gi minh chng rng stress i u trong mt t chc gy ra nhng tc ng tiu cc v nng sut v s tho mn (Argyris, 1964; Likert, 1967), v stress i u c nh ngha bi Schutz (1958) nh l tri tim ca cc hot ng bt thng ca hu ht cc t chc. D nhin stress i ph thng xuyn tc ng i vi nhng nh qun l c trch nhim lin quan n con ngi hn l thit b. Mc cao nht ca stress i u tn ti i vi nh qun l khi phi thng xuyn phi lm vic vi nhng ngi khc, v ngi chu trch nhim i vi cc c nhn ti ni lm vic (French v Caplan, 1972). Quan h ti gia mi ngi gy ra cc mc stress no . Zand (1972) a vo trong phn din n v tin tng giao tip, v cho bit thiu tin tng gia cc c nhn khng ch ngn cn giao tip c cht lng, chia s thng tin, ra quyt nh hon ho, kh nng gii quyt vn , m n cn gy ra cc mc stress cao cho mi c nhn.

Mt nhm stress th ba l stress hon cnh, pht sinh trong mt mi trng ni m c nhn tn ti hay t mt hon cnh c nhn. Mt trong nhng hnh thc stress hon cnh thng thng l iu kin lm vic khng ph hp. Nhm stress sau cng l stress lng trc m n bao gm cc s kin khng c tn thnh tim nng s c nguy c xy ra - iu khng may mn cha xy ra by gi nhng c th xy ra. Cc kt qu ca stress t s lng trc (s hi). Trong trng hp ngi li xe cu thng. S lng trc lp li nh l ngi chng kin ni au n v ci cht biu th nh l stress lng trc. Chng hn, cc con tin ca M Iran v Beirut b stress nng n v ni e do v ci cht hay s trng pht ca nhng ngi bt cc. Schein (1960) bo co rng cc thay i hnh vi v tm l ng k din ra i vi cc t nhn M trong chin tranh Triu Tin. ng ta xc nh l stress lng trc (e do b pht phc dch) nh l mt yu t chi phi chnh n cc bnh l lin quan n tm sinh l ca nhng ngi t. Stress lng trc khng nht thit l s khng hi lng hay phc v gy ra stress. Schachter (1959), Milgram (1963), v mt s tc gi khc c kt cc mc stress cao trong mt s ch ni ln rng h chu ng ting n, sc nh, hay mt ai c th tr nn khng thoi mi v nhng hnh ng ca h. Ni s hi v lng tng trc ng nghip thuc loi stress lng trc thng thng. Ni lo s v hu, v mt i nhit huyt theo tui tc c xc nh bi Levison (1978), Hall (1976), v nhng biu hin khc l nhng bnh l thng thng. HN CH STRESS Bi v hn ch stress l chin lc gim stress thng xuyn, v n c u thch. V mc d n khng th thm ch khng mong i i vi cc c nhn hn ch stress khi h gp phi. H c th hn ch mt cch hu hiu cc stress nguy hi. Mt cch ch ng vi mi trng hn l b ng i vi n (Weick, 1979). Cc c nhn c th tch cc lm vic to ra nhiu hn hon cnh mi trng thch hp sng v lm vic, v lm c iu c th hn ch stress mt cch hp l. Hn ch stress thi gian thng qua qun l thi gian Nh cp trc y, stress thi gian l ngun stress ln nht i vi cc nh qun l. chng hn, mt nghin cu ca Minzberg (1973) v Kotter (1982) cho bit nhng nh qun l thng ngt (khong 50% cng vic ca h sau chn pht hay t hn); h t khi gn kt trong mt k hoch di hn, phn mnh, chia nh v nh r thi gian s dng a dng. Mt nghin cu c in khc v s dng thi gian qun l cho bit, v trung bnh, khng c ngi qun l no lm vic qu 20 pht cng mt lc m khng c ngt qung, v hu ht thi gian ca ngi qun l b chi phi bi nhng ngi quy nhiu, c chp hay cp trn (Carlson, 1951). Guest (1956) pht hin ra rng cc qun c gp phi t 237 n 1073 cc rc ri ri rc trong mt ngy. Qun l thi gian hiu qu c th cho php nh qun l nm c kim sot thi gian ca h v t chc thnh cc phn cng vic trong mt mi trng hn n. 4

iu quan trng l ch ra bng cch no c th qun l thi gian s l mt s nhn thc. Thng thng, stress thi gian gy ra bi tnh cch c nhn nh nhu cu mnh m v quyn lc, kiu nhn thc qu tp trung vo chi tit, hay khuynh hng nhn qu nhiu cng vic. Tr khi mt ngi nhn thc nhng nhu cu, khuynh hng hay kiu hnh vi, iu ny l tt a ra mt s kinh nghim trong vic qun l thi gian. Chng hn, nu mt ngi qun l biu hin tnh cch loi A- ngi c cc c tnh th ch, cnh tranh, khn trng, kiu hnh vi nng n - mt s gi nn thc hin chuyn ngh mt hay thc hin cc bc ly li mc cn bng c l s chng ai . Nhng gi ny i lp vi bng nh gi tnh cch loi A; v ngh mt ch thnh phn cng vic. Bn hon tt bng nh gi tnh cch loi A trong phn tin nh gi, v chng ta s bn n mt cch chi tit sau ny. im mu cht y l kh nng t nhn thc l mt c s quan trng xy dng thi gian v qun l stress. Bng 2.2 Cc chin lc qun l nhm hn ch stress LOI STRESS CHIN LC HN CH Thi gian Qun l thi gian U quyn i u U quyn Kh nng giao tip Hon cnh Thit k li cng vic Lng trc Sp xp u tin Hoch nh Vic thc hin cc chin lc qun l thi gian yu cu nhn thc v cc khuynh hng ca mi ngi v vic s dng thi gian theo nhng cch c th. Mt danh sch cc ngh trong bng 2.3 cho bit mt s mu hnh vi chung ca hu ht cc c nhn trong cch thc s dng thi gian ca h. Trong nhiu tnh hung, nhng xu hng ny biu hin cc phn hi thch hp. V d, bi v chng ta lm cc cng vic c hoch nh trc cc vic cha c hoch nh, mt s cng vic quan trng c th khng bao gi c hon thnh. Bi v chng ta lm nhng cng vic khn cp trc cc cng vic quan trng, chng ta c th t nhn thc v vic kim sot khn cp u n trn c s ngn hn thay v lp thi gian biu cho vic hoch nh trong di hn. Bi v chng ta lm cc cng vic d trc cc cng vic kh khn, thi gian ca chng ta b chim bi cc cng vic i thng v nhng vn d dng gii quyt trong khi nhng vn quan trng li cha c gii quyt. Thi gian l mt loi stress ph bin, v qun l thi gian l mt cng c hu hiu i ph vi stress, v chng ta a cc cng c trong phn tin nh gi gip chun on kh nng qun l thi gian ca bn - iu tra qun l thi gian. Phn u tin ca iu tra c p dng cho mi ngi; phn th hai c p dng i vi cc c nhn qun l hay lm vic trong cc t chc. Thng tin v im s trang 547 ph lc I s cho chng ta bit bn qun l thi gian c tt hn ngi khc khng. Kinh nghim gii thch pha di tng ng vi s mc trong iu tra tin nh gi. Bng 2.3 Mt s cm by tim nng trong qun l thi gian Chng ta lm nhng cng vic m Chng ta sn sng phn ng li i vi chng ta mun trc nhng cng vic nhng cng vic cp thit v khn cp. 5

Chng ta lm nhng cng vic th v m chng ta khng mun lm. Chng ta lm nhng cng vic m trc nhng cng vic nhm t. Chng ta lm nhng cng vic thun li chng ta bit lm chng nhanh hn vi cc mc tiu c nhn hn l nhng nhng cng vic m chng ta khng cng vic mang tnh chnh tr. bit phi lm th no. Chng ta lm nhng cng vic d dng Chng ta thng i n thi hn cui nht trc nhng cng vic kh khn. trc khi sn sng bt tay thc hin. Chng ta lm nhng cng vic mt t Chng ta lm nhng cng vic khi thi thi gian trc nhng cng vic mt hn gn kt thc. Chng ta phn ng li trn c s nhng nhiu thi gian. Chng ta lm nhng cng vic c sn g mong mun. Chng ta phn ng li da trn cc tc ngun lc. Chng ta lm nhng cng vic c ng i vi chng ta v vic lm hay ln k hoch (chng hn, cc cuc hp) khng lm cng vic . Chng ta cp n nhng cng vic trc nhng cng vic t xut. Chng ta i khi lm nhng cng vic nh trc nhng cng vic ln. Chng ta thc hin cc cng vic theo trong k hoch trc nhng cng vic trnh t n ca n. ngoi k hoch. Chng ta p ng cc yu cu ca Chng ta lm cc cng vic theo ngi khc trc cc yu cu ca chng nguyn l bnh xe ct kt (bnh xe ct ta. kt th cn m bi trn). Chng ta lm nhng cng vic khn cp Chng ta lm vic theo nh hng ca trc cc cng vic quan trng. nhm. iu tra qun l thi gian lit k cc k thut v kinh nghim da trn cc nghin cu v qun l thi gian. Trong khi, mt trong nhng stress thi gian khng thng xuyn phi gp bi cc nh qun l v sinh vin l c qu nhiu thi gian nhn ri (tr nn chn). V th, kinh nghim lin quan n nhng vn ngc li l c qu t thi gian gy nn qu ti. Thc t cng ch ra rng khng c c nhn no c th hay phi thc hin tt c cc k thut qun l thi gian cng mt lc. Thi lng cho vic c gng thc hin cc k thut s tr nn trn lan v li dn n s gia tng stress thi gian. V th, cch tt nht l phi hp mt vi k thut ti mt thi im trong mt ngy hay ti ni lm vic. Vic s dng thm 10% thi gian hay s dng thm 30 pht mi ngy c th to nn kt qu vic ng k so vi c hng thng hay nm. Qun l thigian hu hiu khng ch gip c nhn nhiu hn trong mt ngy lm vic, m cn hn ch cm gic stress v qu ti lin quan n p lc thi gian. Cc nguyn tc qun l thi gian Qui tc 1 - c c chn lc - ch yu p dng i vi cc c nhn c qu nhiu ti liu m h phi c th t, tp ch, bo, sch, sch tham kho, ch dn,... Ngoi tr khi bn c vi mc ch th gin, hu ht vic c phi c thc hin theo cch c lt hu ht chng, nhng ng thi nn dng li ch c xem l quan trng. Thm ch hu ht 6

cc ta khng nht thit phi c, tr khi cc im quan trng thng u mi on hay cc phn. Hn th na, nu nh bn gch dng hay lm ni bt nhng g m bn cho l quan trng, bn c thm xem li chng mt cch nhanh chng khi bn cn. Qui tc 2 - lm mt danh sch cc cng vic thc hin cng vic trong ngy - l mt qui tc thng thng ch ra rng bn hoch nh trc cc cng vic mi ngy m khng cn phi s dng tr nh. (bn ghi cc cng vic trn mt danh sch, ch ng trn nhiu mu giy nh). Qui tc 3 - c khng gian cho mi vic v gi mi vic trong khng gian . ng cc th vo nhng ni lm mt thi gian ca bn bng 2 cch: bn cn nhiu thi gian tm mt s th khi cn, v bn tm thi b ngt cng vic khi bn ang lm mt vi th khc. Chng hn, nu ti liu ca mt vi d n c t tt c trn bn, bn s chuyn t mt d n ny sang mt d n khc, bn phi a mt v di chuyn cc ti liu.. Qui tc 4 - u tin cng vic - ngha l mi ngy bn s tp trung vo nhng cng vic quan trng nht, v ng cc cng vic khn cp chi phi mi vic khc. Hu ht mi ngi gp phi cc yu cu khn cp v thi gian, v nu nh chng khng c phn loi u tin, bn d dng i n cui ngy v t hi rng cha lm c iu g c. Trong sut th chin th II, vi v s cc cng vic phi thc hin. Tng Dwright D. Eisenhower thnh cng trong vic qun l thi gian theo qui tc 4 mt cch cht ch. Anh ta lp lun rng nhng cng vic cha khn cp th c th i; nu n khng quan trng th c th thc hin nhng cng vic khc. Qui tc 5 - thc hin cng vic quan trng ti mt thi im, nhng c th mt s cng vic thng thng cng mt lc - ngha l bn c th thc hin nhiu hn mt cng vic cng lc nu l cng vic thng ngy hay yu cu t suy ngh. Qui tc ny cho php nh qun l c th hon tt nhiu cng vic thng thng vi t thi gian (k cc l th trong khi vn ni chuyn in thoi). Qui tc 6 - lm mt danh sch cc cng vic mt t 5 n 10 pht thc hin theo thch gip s dng cc khong thi gian nh m hu ht mi ngi u c trong ngy (chng hn nh phi i mt ci g bt u, gia cc cuc hp hay cc s kin, thm ch trong khi ni chuyn in thoi). Tuy nhin, cn nhn thc c cc cng vic nh nht thc hin trong nhng khong thi gian nh vy phi theo mt trnh t cc cng vic c mc u tin cao. Qui tc 7 - chia nh cc d n ln - gip bn trnh c cm gic qu mc t cc cng vic khn cp, quan trng v ln. Cm gic v mt cng vic qu ln thc hin nh hng n cm gic qu ti v chn ch. Qui tc 8 - xc nh 20% cng vic trng yu - lin quan n lut pareto, pht biu rng v cn bn ch 20% cng vic to ra 80% kt qu. V th, iu quan trng phn tch cng vic no nm trong 20% cng vic quan trng v tp trung thi gian ca bn cho nhng cng vic . Qui tc 9 - dnh thi gian tt nht ca bn cho nhng vn quan trng - cho bit rng thi gian dnh cho nhng cng vic vt khng nn l thi gian tt nht ca bn. Hy thc hin cc cng vic thng thng khi mc nng lc thp nht, u c ca bn khng sc bn, hay thi im khng phi l nh cao ca bn. Vic dnh thi gian lc nng lc ln cao thc hin cc cng vic khn cp v quan trng. Nh Carlson (1951) ch ra 7

rng nhng ngi qun l cng ging nh nhng con ri b ko i bng mt si dy t mt m ng l v v t chc. ng cc cng vic khc lm ngt qung thi gian tt nht ca bn vi nhng yu cu khng mong mun ny. Bn phi kim sot n, ch khng ai khc. Qui tc 10 - gi rng bn phi chin u v dnh mt s thi gian trong ngy khi nhng cng vic khc khng cn na. Bn c th s dng thi gian ny thc hin cc cng vic quan trng v khn cp, hay ch suy ngh. N c th l khong thi gian trc khi mi ngi thc dy hay sau khi mi ngi ng hay ti nhng ni khng c ai n. iu quan trng nn cn trnh cc gy cn sut c ngy hay mi ngy, m khng c kim sot c nhn theo dng thi gian ca bn. Qui tc 11 - ng chn ch - gi rng nu nh bn thc hin cng vic ngay tc khc, bn s mt t thi gian v cng sc hn nu nh bn tr hon n. D nhin, bn phi m bo rng khng nn mt thi gian cho nhng bn tm v cc vic vt m xao lng cc cng vic quan trng. Ranh gii gia s chn tr v mt thi gian l mt, nhng bn phi lun gi trong u cc qui tc trong bng 2.3, bn c th trnh c v s chn ch v gnh nng v nhng chuyn vt vnh. Qui tc 12 - kim sot dng thi gian s dng - l mt trong nhng iu cn bn nht ca cc chin lc qun l ton b thi gian. Khng th ci tin cch thc qun l thi gian hay gim stress thi gian tr khi bn khng bit phi s dng thi gian ca bn nh th no. Bn phi kim sot nhng phn on nh thi gian thc hin cc hot ng cn thit, nhng cng khng nn qu ngn m n to nn mt gnh nng v ghi nhn (cc thi k khong 30 pht). Cc phn trong thc hnh v ng dng k nng khuyn bn kim sot thi gian thnh nhng phn on t nht l 2 tun. Mt cch phn tch mt phn on thi gian sau khi chng c ghi nhn l s dng im s nh gi trong bng 2.4. hy loi cc hot ng ny m trng hp vi Cs v Ds. Qui tc 13 - thit t thi hn cui - gip bn ci thin hiu qu s dng thi gian. Cc cng vic lun c m rng khi c nhiu thi gian, v th nu nh bn khng ch ra mt thi hn cui, cc cng vic s b ko di hn nhng g bn cn. Qui tc 14 - thc hin cc cng vic pht sinh trong khi i - c hiu n gin l trnh nh mt i khong 20% thi gian trung bnh mi ngi trong mt ngy. Trong khi i, hy c gng c, hoch nh, chun b, nhm li, xem li, tm lc, hay thc hin cc cng vic khc m n gip hon thnh phn cng vic ca bn. Bng 2.4 m hnh phn tch mt phn on thi gian Mi cng vic c phn tch v nh gi theo cc chiu sau: 1. TM QUAN TRNG 3. S U THC a. Rt quan trng - phi thc hin. a. Ch c ti mi lm c. b. Quan trng - nn thc hin. b. C th u quyn cho ai gn gi vi ti (con, hay thuc cp). c. Khng quan trng lm - c th hu c. C th u quyn cho ngi khng ch nhng khng nht thit. gn gi (bn ngoi gia nh, nhn d. Khng quan trng - khng thc hin vin). g c. 4. TNG TC 2. TNH KHN CP a. Ti phi nhn thy mi ngi mi a. Rt khn cp - phi thc hin ngay. 8

ngy. b. Ti cn nhn thy mi ngi thng xuyn (khng phi hng ngy). c. Ti cn nhn thy mi ngi thnh thong. d. Ti khng cn nhn thy mi ngi. Qui tc 15 - lm cc cng vic b bn vo mt lc no trong ngy. Bi v, v t nhin hy cc cng vic n gin khi nhng cng vic kh khn (bng 2.3). n nh mt khong thi gian c th no thc hin cc cng vic b bn nhm m bo trnh s dng thi gian khng hu hiu. T chi tr li th hay c tp ch ngoi tr mt thi im c th no m bo cc hot ng ny khng c th ch khong thi gian u tin. Qui tc 16: ch ra mt kinh nghim quan trng gim stress cng nh qun l thi gian - c gng hon tt hay sp hon tt t nht mt cng vic mi ngy. Vo cui mi ngy m chng c cng vic g hon tt lm gia tng ti trng v stress thi gian. Mt khc, vic hon tt mt cng vic to ra mt ngha v nim tin v gii phng stress. Qui tc 17 - lp thi kho biu c nhn - ch nhng thi gian din ra lin tc. Bn c th s dng nhng khong thi gian ngn v trong trng thi mt mnh. Thi gian ny nn s dng ln k hoch, sp xp u tin, mua c phiu, cu nguyn, dn xp, hay ch th gin. Thi gian c nhn gip bn duy tr s t nhn thc. Qui tc 18 lin quan n kim sot no - ng c lo lng mt cch lin tc v mt iu g . Ch cho php mnh lo lng ch mt thi gian c th nhm gii phng u c, v nng lc tp trung vo cng vic sp ti. Qui tc 19 - c mc tiu di hn - l mt cch duy tr tnh kin nh trong cng vic v hot ng. Bn c th rt hu hiu v t chc tt nhng khng th hon thnh vic g c tr khi bn c mt nh hng r trong u bn. Qui tc 20 - gi n gin rng mi ngi nn tm ti lin tc cch thc ci tin qun l thi gian ca h. Cc qui tc ca nh qun l Mt danh sch qui tc th hai l ph hp trong vic thc hnh i vi cc nh qun l. n bao gm cc hot ng chnh m cc nh qun l cam kt thc hin ti ni lm vic. Chng hn, chn nguyn tc u lin quan n vic iu hnh cc cuc hp. T khi cc nh qun l cho bit sp x 70% thi gian ca h s dng trong cc cuc hp (Mintzberg, 1973; Cooper v Davidson, 1982), nhng kinh nghim ny c th rt hu ch trong vic hn ch hao ph thi gian cuc hp. Qui tc 1 - t chc cc cuc hp thng nht vo cui ngy - kinh nghim cho bit nng lc v mc sng to l cao nht vo u ngy v khng nn ph thi gian cho nhng vn lt vt. Hn th na, thi hn kt thc s c t ra cho mi cuc hp. Qui tc 2 - t chc cc cuc hp ngn - n gin l m bo cho cc cuc hp din ra nhanh chng. To nn s thoi mi cho cc cuc hp di.

b. Khn cp - nn thc hin sm. c. Khng khn cp - c th thc hin khi no sau ny. d. Thi gian khng l thnh vn .

Qui tc 3 - t gii hn thi gian - thit t cc mong i khi cuc hp kt thc v to ra mt bu khng kh thoi mi trong sut thi gian hp. Qui tc 4 - thnh thong hu cc cuc hp - v gi cc thng bo s t chc vo mt dp khc nu thy cn thit. V th, cc cuc hp phi c t chc sao cho c hiu qu v hiu qu v thi gian. Qui tc 5, 6 v 7 - c mt chng trnh ngh s, nh du mc quan trng, xem xt chng trong mt vi pht - c th gip mi ngi chun b cuc hp, nh du vo cc ch , v duy tr s nh hng cho cng vic. Nhiu vn s b cp bn ngoi cuc hp nu nh chng c tho lun trong cc chng trinh chnh thc. Ngi qun l phi ni r chng trnh ngh s vo u bui hp. Ghi nh li ni dung ca cuc hp m bo khng b st vn . Qui tc 8 - bt u cuc hp ng gi - nhm m bo mi ngi n ng gi (mt s ngi qun l a ra thi gian cuc hp vi thi gian l, chng hn 10:13 AM m bo c mt vi pht linh ng). Qui tc 9 - chun b nhanh vi pht v theo di - a ra mt ln na cc ni dung cha c gii quyt. N cng to ra s mong i rng hu ht cng vic phi c thc hin bn ngoi cuc hp. Qui tc 10 - khuyn khch cp di xut cch gii quyt vn - c cp phn sau v s u thc. Mc ch ca n l hn ch khuynh hng v u thc ngc, iu c ngha l cp di u thc mt s vn kh khn cho ngi qun l khi b yu cu tng v gii php. N rt hiu qu i vi ngi qun l khi la chn ngi c u thc ph hp vi kh nng ca h. Qui tc 11 - gp g khch mi bn ngoi Qui tc 12 - n vn phng ca cp di Qui tc 13 - ng b qua k hoch tng ngy Qui tc 14 - c ngi tr li in thoi Qui tc 15 - c khng gian lm vic lin tc Qui tc 16 - lm r cng vic trn nhng mu giy nh Qui tc 17 - gi cho ni lm vic sch s Qui tc 18, 19 v 20 lin quan n vn u thc - k thut qun l thi gian. Nh qun l tt s u thc cng vic cho ngi khc (qui tc 18). Qui tc 19 v 20 nhm vo 2 yu t quan trng ca u thc hiu qu. Hn ch stress i u v hon cnh thng qua u thc kho lo Hu ht cc k thut qun l thi gian lin quan n vic thay i thi quen cng vic hay hnh vi c nhn. Ci tin thi gian s dng din ra khi c nhn quyt nh tin hnh cc thay i c nhn. Nhng hnh ng m nhng ngi khc khng . Tuy nhin qun l thi gian hiu qu phi quan tm n hnh vi ca ngi khc. Mt s ngi khc to ra cc tr ngi cho vic s dng thi gian hiu qu. Mt trong nhng yu t quan trng c th hn ch stress i u v hon cnh, hay cn gi l u thc kho lo. U thc l tin trnh giao trch nhim v cc hot ng cng vic cho cp di. iu quan trng ca u thc hiu qu c nhn mnh bi hc gi qun l hng u, L. 10

Urwick, ng thy rng khng c u thc, khng c t chc no c th hot ng hiu qu. Quan im ny h tr s xem xt v li ch ca u thc. Nh trnh by trong bng 2.5, u thc hp l tng cng cht lng lm vic, kh nng v cam kt ca cng nhn, hiu qu v nng lc qun l. Bng 2.5 cc thun li ca u thc kho lo 1. U thc lm tng thi gian t do c 4. U thc tng cng s cam kt ca nhn ca nh qun l, v th cho php thuc cp i vi cng vic v i vi nhiu hn v qun l thi gian hiu qu. t chc. S tham gia vo vic ra quyt 2. U thc gip pht trin kh nng v nh ci thin tinh thn v s hiu bit kin thc ca thuc cp m tnh hiu cng vic, v thc y hon thnh cng qu ca thuc cp tng ln, v vy tng vic. s hiu qu trong qun l. 5. U thc thng ci thin cht lng 3. U thc chng t nim tin v s tin cy cng vic bng tip nhn thng tin mang n t thuc cp, ngi tip xc gn gi vo thuc cp m n dn n thc hin cng vic tt hn v giao tip c nhn cng vic hng ngy hn nh qun l. tt hn 6. U thc tng hiu qu ca c ngi qun l v t chc vi cng vic thc hin vi chi ph t hn. 7. u thc tng cng nng lc c nhn ca nh qun l trong t chc. Cc hn ch ca u thc Mt vi iu tra qun l d thu thp mt s nguyn nhn khng thc hin u thc, c xem nh nhng nguyn tc u thc. (preston v Zimmerer, 1978; Newman v Warren, 1977). Nhng nguyn l ny c th c t chc thnh 3 nhm chnh. 1. Quan im v thuc cp. Nhng ngi u thc khng hiu qu ngh rng cc thuc cp khng kh nng thc hin cng vic, khng quan tm n vic nhn nhiu trch nhim hn, khng nn dnh dng n nhng cng vic lin quan n xp. 2. Thiu t tin c nhn. Nhiu nh qun l s h b mt i s tha nhn v phn thng lin quan n cng vic thc hin, s khng mong mun chia s chuyn mn hay hay b mt thng mi, h cm nhn rng mt mnh h bit tt c chi tit v cc d n c phn cng, hay khng mong mun chu trch nhim v cc li ca thuc cp. 3. S thch c nhn. Ngi qun l khng u thc thng thch lm cc cng vic thng ngy bi chnh h, thch thc hin cc cng vic u thc mt mnh hn l quan tm n o to thuc cp, hay cm gic bc bch khi phi mt nhiu gi vo n v cng vic. Quyt nh khi no u thc

11

Trc ht, ngi qun l phi quyt nh khi no thch hp i vi thuc cp ca mnh trong vic thc hin cng vic v ra quyt nh. Cc tr li cho 5 cu hi c bn h tr cho nh qun l ra quyt nh. Nhng cu hi ny thch hp khi cng vic c giao u thc cho mt ngi hay mt nhm. 1. Thuc cp c thng tin cn thit, chuyn mn hay khng? Cc thuc cp trong nhiu trng hp c cht lng tt hn trong vic ra quyt nh v thc hin cng vic bi v h kh gn gi vi khch hng, cc chi ph n, tin trnh sn xut, v vn vn. H cng gn gi vi cc hot ng thng ngy. 2. Thuc cp c s cam kt cn thit i vi s thnh cng ca d n hay khng? S tham gia trong tin trnh ra quyt nh lm tng cam kt i vi kt qu cui cng. Khi ngi cng nhn c cung cp quyn thc hin cng vic (ci g, nh th no v khi no thc hin cng vic), h s s tham gia vo tin trnh ra quyt nh m bo tnh hp tc. Trong khi s tham gia s tng thi gian yu cu cho vic ra quyt nh, n s gim ng k thi gian yu cu thc hin cng vic. 3. Kh nng ca thuc cp c c m rng i vi cng vic c giao hay khng? S u quyn s tr nn ti t nu nh n c xem l c ch m xp dng y cc cng vic khng mong mun. V th, s u thc phi ph hp v phi phn nh trit l qun l tng qut nhn mnh n s pht trin ca cng nhn. Tng cng cc kh nng v mi quan tm ca thuc cp phi l trng tm trong cng vic c u thc. 4. Thuc cp c c chia s (vi qun l v nhng ngi khc) gi tr hay trin vng chung? Nu thuc cp khng chia s cng quan im, cc gii php khng th chp nhn, phng tin khng thch hp, cc sai st ko di m yu cu s gim st v kim sot thng xuyn. S trng khp v vin cnh r rng v cc mc tiu ca thuc cp l iu ct li. Ngi qun l c 3 iu i vi mt cng vic m phi ni vi ngi c u thc: ci g, nh th no, v ti sao. Cc nghin cu cho thy ngi quan trng lun ni ti sao, nhng ngi t quan trng thng ch n thun ni ci g v nh th no. Cc thuc cp c th ni lm th no m nh qun l phn loi chng v thng ip m h a ra. N phi bao gm ti sao. 5. Liu c thi gian thc hin cng vic u thc hiu qu? N mt thi gian tit kim thi gian. trnh s hiu nhm, iu cp thit l nh qun ly mt nhiu thi gian gii thch cng vic v tho lun cc phng n hay trnh t la chn, cng nh sp xp cc c hi kim tra tin trnh v t cu hi. Nm iu xem xt trn cho php nh qun tr ra cc quyt nh chun tc khi no th u thc. Chng cng rt hu ch trong vic quyt nh hnh thc u thc m n ph hp i vi mt quyt nh hay mt vn . l, quyt nh u thc mt cng vic, nh qun l phi quyt nh rng n c lin quan n c nhn hay nhm u thc. Nu quyt nh a ra di hnh thc nhm, iu quan trng quyt nh thm quyn no nn c (chng hn, ch iu tra vn v khm ph cc la chn, hay ra cc quyt nh cui cng), v liu nh qun l c phi tham gia vo cc hot ng ca nhm. Bng 2.6 cho mt khung phn thch cho s la chn c hnh thc u thc khc nhau. Bng 2.6 Cc ch dn cho vic la chn cc m hnh khc nhau ca u thc 12

CC CU HI Bn c nn u thc cho cc thuc cp no hay khng? Bn c nn ch dn cc thuc cp hnh thnh cc nhm hay khng? CC CN NHC A. U thc khi no 1. H c cc thng tin hay k nng ph hp. 2. S chp nhn hay hiu bit ca h l quan trng 3. Pht trin c nhn c th l kt qu. 4. Thi gian khng l yu t then cht. 5. Cc xung t khng tng ln. B. Hnh thnh nhm khi no 1. S tng tc l cu trc r rng ca vn 2. Tng tc lm tng s thc y. 3. S bt ng c th dn n gii php tt hn. 4. Xung t bt thng khng tng ln. 5. Thi gian khng l yu t quan trng. U thc cng vic thch hp

Bn c nn u thc quyn ra quyt nh cho nhm hay khng? Bn c thm tham gia vo nhm hay khng? C. U thc cho nhm khi no 1. Nhm s thc hin thnh tho v thi gian ca bn c tit kim. 2. S t do s lm tng thc y cng vic thc hin tt hn. 3. Thng tin y v tr tu tn ti gia cc thnh vin ca nhm. D. Tham gia vo nhm khi no 1. Khng ai khc c th lnh o c nhm 2. Nhm cn thng tin a ra t bn 3. S hin din ca bn khng ph v dng t do v tng, thng tin hay cm gic. 4. Thi gian ca bn c s dng hiu qu trong nhm.

Khi quyt nh u thc mt cng vic v hnh thc thch hp ca u thc c la chn, vic qun l u thc mi ch l bt u. u ra tch cc ca u thc c cp u phn ny l ngu nhin i vi cc nh qun l theo 8 nguyn l sau trong ton b tin trnh. 1. U thc hon ton v r rng. C t nht 5 mc ch ng. - i bo nhng g phi lm - Hi nhng g phi lm - Gi , ri th thc hin hnh ng ngh - Bo co sau khi hnh ng c thc hin - Hnh ng mt cch c lp, m khng c s cn thit sau 2. Cho php tham gia trong vic u thc cng vic c giao 3. Thit lp s bnh ng gia quyn hn v trch nhim 4. Lm vic trong mt cu trc c t chc 5. Cung cp s h tr y i vi cng vic c u thc 6. Hng vo tng trnh kt qu 13

7. U thc mt cch nht qun 8. Trnh u thc ngc Tm li, cc nguyn l u thc tp trung vo li ch qun l thi gian ca ngi qun l v c hi pht trin c nhn t vic u thc cng vic ph hp vi mc trch nhim, quyn hn, tng trnh, v c tm nhn. Hn th na, u thc gip cho ngi qun l hn ch mt s vn v stress i u bng cch ni dng mi quan h pht trin h tr vi thuc cp. Y ngha ca nhm lm vic, tin cy v thnh qu t s u thc hu hiu l cch thc lu di hng n vic khc phc cc stress i u m n gy tai hi cho cc nh qun l. S pht trin ca k nng giao tip c th hn ch i vi nhm stress i u. Kh nng i vi xung t trong qun l, xy dng mt nhm lm vic hiu sut cao, tin hnh cc cuc hp hiu qu, hun luyn v t vn cng nhn, cung cp cc phn hi tiu cc theo cch thc xy dng, tc ng n quan im ca ngi khc, v thc y nng lc cng nhn - tt c iu ny nhm hn ch cc stress lin quan n cc quan h khng ph hp. Chng sau chng ta s cp n cc kha cnh ct li ca giao tip v cung cp cc k thut cng nh cc ch dn v hnh vi h tr nhm tng cng kh nng giao tip. Sau khi hon thnh cun sch ny - bao gm thc hnh v bi kim tra vn dng - bn s c ci thin cc k nng giao tip trong mt s lnh vc ct li, v kt qu l kh nng ca bn trong vic hn ch cc stress i u gp phi. Hn ch stress hon cnh thng qua vic thit k cng vic U thc hiu qu xy dng kh nng v cam kt ca thuc cp v lm tng thi gian t do hn cho cc nh qun l. hn th na, cc nguyn l u thc hn ch cc stress i vi cc nh qun l b qu ti v cc thuc cp b tht vng. Tuy nhin, u thc tp trung ch yu vo kha cnh ai lm ci g trong qun l. b sung vo bn lun v u thc, chng ta cn xem li tnh cht ca cc cng vic c giao nh l ngun stress hon cnh. Thng qua s tho lun chi tit v m hnh thit k li cng vic c di n chng v thc y ngi khc (chng 6). Chng ta m t vn tc y cch iu tr cc cng thng cng vic to ra stress. 1. Cc cng vic phi hp 2. Hnh thnh cc n v cng vic ng nht 3. Thit lp mi quan h khch hng 4. Tng quyn hn ra quyt nh 5. M ra mt knh phn hi Cc thc tin c c s dng rng ri ngy nay trong tt c cc kiu t chc, t t c quan an ton x hi n General Motor. Tm li, cc kha cnh thc hin thit k li cng vic c th hn ch hiu qu stress hon cnh lin quan n chnh cng vic . Hn ch stress lng trc thng qua vic phn loi u tin v hoch nh

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Trong khi thit k li cng vic gip cu trc mt mi trng ni m stress l ti thiu. Tht l kh hn chctn b cc stress lng trc ca cc c nhn. L do l stress lin quan n vic d bo mt s kin l nhiu hn tch s v cc lo lng thuc v tm l hn l hon cnh cng vic hin ti. hn ch ngun stress ny yu cu mt s thay i trong tin trnh suy ngh ca c nhn, cc u tin v k hoch. Trong chng trc v s pht trin s t nhn thc, chng ta tp trung vo phn trung tm ca cc kiu nhn thc (cc tin trnh suy ngh), cc gi tr (cc u tin), v tnh trng thnh v o c (nguyn tc c nhn) trong qun l hiu qu. Mt m hnh n gin gip chng ta xc nh cc u tin lin quan n qun l thi gian nh c cp trn. N c tm tc trong hnh 2.2, m hnh ny xut cc stress c th phn nhm thnh 2 chiu: mc khn cp vi hon cnh (liu c hay khng c nhng tc ng trung gian v phi dc ch r by gi) v mc tm quan trng lin quan n hon cnh (chng c tc ng trng yu hay quan trng). Hon cnh nh s khng hong hay phn nn ca khch hng l bao gm c khn cp v quan trng ( 1), trong khi in thoi reo hay th n hay ngng khng bo trc l v d v khn cp nhng khng phi l cc hot ng quan trng tim nng ( 2) cc hot ng quan trong nhng khng khn cp bao gm c hi pht trin, s ci tin, hoch nh cc u tin, v vn vn ( 3). Cui cng, khng quan trong v cng khng khn cp l s trn thot v cng vic thng nht m mi ngi thng thc hin nhng t kt qu, v d nh giao tip x hi, vic lt vt m ngi khc c th lm, vic tranh lun. Hnh 2.2 Cc kiu hot ng xc nh thi gian s dng CAO THP CAO 1 3 Cc khng hong Cc c hi pht trin Cc phn nn ca khch Vic ci tin hng Hoch nh THP 2 4 Th Trn trnh in thoi reo Cng vic thng ngy Ngng khng bo trc Tranh ci Cc u tin ca hu ht cc nh qun tr thnh cng tp trung s 3 - cc hot ng m cho kt qu trong thi gian di, v n to ra s khc bit c ngha i vi nhng ngi khc m n tng cng kh nng kim sot v s t do, v n dn n s ci tin lin tc. Mt ngi hiu qu s a ra mt s u tin cho cc hot ng thc hin trong cc k hoch hay tin trnh ca h (Covey, 1988). Cc c nhn khng t tnh khn cp bn ngoi cc la chn xem xt v nhng g h cm thy gi tr nht. Vic thit t cc k hoch ngn hn gip hn ch cc stress lng trc bng cch tp trung vo vic thc hin cc mc tiu trung hn thay v s s hy v tng lai. Tuy nhin, vic hoch nh ngn hn m ch nhiu hn vic ch r cc u ra mong i. M hnh trong hnh 2.3 tm tc mt tin trnh 4 bc cho vic hoch nh ngn hn thnh cng.

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Bc u tin n gin l xc nh mc tiu mong mun thc hin, thit t mc tiu, thc hin - phn thng, hay chng trnh qun l theo mc tiu (MBO) ch ra bc ny, nhng hu ht dng li y. Rt tic l mt mnh bc nycng khng dn n vic t mc tiu hay hn ch stress. Bc 2, 3 v 4 l cn bn. Bc 2 xc nh mt cch c th cc hot ng v hnh vi i n thc hin mc tiu. Cng kh khn trong vic thc hin mc tiu, cng phi nghim ngt v c th cho cc hot ng v hnh vi. Hnh 2.3 Mt m hnh cho hoch nh ngn hn v xc nh mc tiu 1. Thit t mc tiu

4. Xc nh cc tiu ch cho s thnh cng v phn thng

2. Ch r cc hnh ng v yu cu v hnh vi

3. To ra s tng trnh v cc c ch bo co Bc 3 lin quan n c ch bo co m bo tng trnh. Nguyn l l: tht kh to cho chng n nh hn l thay i. iu ny c thc hin bi nhng ngi c lin quan nhm m bo gn b vi k hoch, thit lp mng li h tr mang tnh x hi cung cp s khch l, v thit t cc pht cho vic khng thc hin. Bc 4 l nhm thit t mt h thng nh gi v thng pht thnh cng. Bng chng no cho bit mc tiu t c? Vi vic gim cn, n tr nn cn i. Vi vic ci thin k nng qun l, tr nn mt ngi bn tt hn. Vic pht trin tnh kin nhn, thit lp nhiu quan h hu hiu v vn vn. Tiu ch cho s thnh cng l khng d dng xc nh c. Hin nay vic tm tc mt cch cn thn cc tiu ch trong bc ny phc v nh l ng lc hng n vic thc hin mc tiu bng cch lm cho quyt nh d dng c th quan st v o lng c. im tng qut cho m hnh hoch nh ngn hn l hn ch stress lng trc bng cch thit lp s tp trung v nh hng cho hot ng. S lo lng lin quan n s khng chc chn v cc vn tiu cc tim nng c xua tan khi nng lc v tr tu v c th c tp trung vo hot ng c ch ch. XY DNG S HI PHC KIM SOT STRESS

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By gi chng ta xm xt cc nguyn nhn stress khc nhau v tm lc mt lot cc cng c phng trnh. Chng ta quay tr li tp trung v yu t th hai ca m hnh qun l stress trong hnh 2.1. s pht trin s hi phc kim sot stress l khng th c hn ch. Mi ngi bin i theo kh nng ca h i ph vi stress. Mt s dng nh sp di p lc trong khi mt s khc s e do. Mt s d on a s v cc c nhn ng u tt vi stress s khng cn lng phc hi m h pht trin. S phc hi lin quan n s cn bng cc kha cnh khc nhau ca cuc sng. l, hy m bo bnh xe trong hnh 2.4 cho thy s pht trin kh nng phc hi. Mi mt ci nm trong hnh xc nh mt kha cnh quan trng ca cuc sng m n phi c pht trin t c s phc hi. Hu ht cc c nhn c kh nng mau phc hi nhng ngi t c s cn bng trong cuc sng. Hnh 2.4 Cn bng cc hot ng trong cuc sng Phc hi c th MC PHAT TRIN LY TNG

Cc hot ng c th

Cc hot ng tinh thn

Cc hot ng vn ho

Cc hot ng gia nh

Cc hot ng cng vic Cc hot ng tr tu

Cc hot ng x hi

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Mt trong nhng kha cnh quan trng nht ca vic pht trin kh nng hi phc lin quan n tnh trng c th. N quan trng bi v tnh trng c th c nhn tc ng quan trng n kh nng ca h trong vic i ph vi stress. Hai kha cnh ca tnh trng c th phi hp nhm xc nh kh nng hi phc ca c th. Tnh trng v tim mch H thng tim mch c tng cng thng qua tp th dc ch khi no 2 iu kin sau c p ng: 1. Nhp tim l tng l n nh thng qua bi tp th dc. Nhp tim t 60-80 nhp tim ti a. m nhp tim l tng, hy tr s nm tui ca bn cho 220, ri th ly 60-80 phn trm con s . Bn s bt u tp ti mc 60% v dn dn tng nhp n 80%. kim tra nhp tim trong qu trnh tp luyn, kim tra thng xuyn nhp p ca tim khong 6 giy sau nhn ln 10. 2. Bi th dc ch ko di t 20 n 30 pht, 3 n 4 ngy mi tun. T khi s ko di tim mch gim sau 48 ting ng h, iu quan trng l nn tp vo nhng ngy sau . An king Mot ch dn quan trng cho vic ci tin ch n khing c tm tc trong 10 bc cho dinh dng tt sau y: 1. n nhiu loi thc n 2. Duy tr trng lng ti u 3. Trnh bo 4. n nhiu thc n c cht dinh dng 5. Trnh ng 6. Trnh s a 7. Trnh ru 8. Trnh c ph 9. Ung vi ta min v khong cht 10. To ba n mang tnh th gin Phc hi tm l Mt s iu tit quan trong khc i vi cc tc ng stress l kh nng phc hi tm l c nhn. Cc c nhn c nhng c im tm l nht nh, i khi cn gi l tnh cch hng n kim sot stress tt hn nhng ngi khc. Chng ta s tp trung vo 2 v d m cho mt mi quan h gia tnh cch v kh nng b tn thng i vi stress: tnh cch dng cm v tnh cch loi A. trc ht, chng ta gii thiu v khi nim dng cm v s dng n cho cc bn bc v cc thuc tnh tm l nui dng kh nng hi phc. Sau , chng ta s tp trung vo 3 yu t xy ra stress i vi tnh cch loi A v tm lc cc k thut hn ch chng. 18

Dng cm Dng cm xut pht t: 1. cm gic trong vic iu khin cuc sng nhiu hn i vi s bt lc i vi cc skin bn ngoi. 2. cm gic cam kt v tham gia vo cng vic ang thc hin hn l lin minh vo cng vic ca ngi khc. 3. cm gic thch thc bi kinh nghim mi hn l xem cc thay i nh l e do n s an ton v s thun li. T 3 khi nim - iu khin, cam kt v thch thc l trung tm pht trin v s cc k nng qun l khc nhau. Tnh cch loi A Kha cnh quan trng th hai ca kh nng hi phc tm l lin quan n mu tnh cch m nhiu ngi pht trin khi h tham gia vo th gii cnh tranh ca gio dc v qun l tin tin. Mt s lin quan c bit n gia tnh cch v phc hi lin quan n s kt hp cc thuc tnh c bit nh l tnh cch loi A. bng 2.9 tm tc cc thuc tnh quan trng ca tnh cch loi A m c thu thp t cc nh nghin cu. Chin lc thng nh Thuc gii c hu hiu i vi cc vn ca tnh cch loi A c bit n l chin thng nh. Chin thng nh v s thnh cng c nhn bit lin quan n nhng s kin nh, thm ch quan trng. Khi mt c nhn vi thnh cng nh s khch thch h i ph vi cc vn stress ln hn. Chin lc th gin su Cng vi chin lc chin thng nh, cch tip cn th hai nhm xy dng kh nng hi phc tm l l nhm hc tp v thc hnh k thut th gin su. K thut th gin su bao gm suy ngm, Yoga, dng sinh, t thi min, lin h phn hi sinh hc, vn vn. Cc bng chng cho thy cc c nhn luyn tp k thut ny thng xuyn c tnh trng c th tt hn i vi cc nh hng tiu cc ca stress. Hu ht cc k thut th gin su yu cu cc iu kin sau: 1. mi trng yn tnh 2. v tr thoi mi 3. tp trung tinh thn 4. th c kim sot 5. thi th 6. tp trung vo cc thay i ca c th 7. s lp li 19

Mt v d v bi tp th gin su nm trong phn thc hnh k nng. Phc hi mang tnh x hi Yu t th ba nhm lm gim nh cc tc ng c hi ca stress v tc ng n kh nng hi phc lin quan n vic pht trin cc mi quan h x hi gn gi. Yu t th hai nhm tng cng kh nng hi phc mang tnh x hi l s ni kt trong mt nhm lm vic chuyn mn. CC K THUT LM GIM STRESS TM THI n by gi, s nhn mnh tp trung vo (1) hn ch cc ngun stress din ra trong mi trng v (2) pht trin kh nng hi phc i vi stress. 2 chin lc ny l ph bin trong cc chin lc qun l stress. Tuy nhin, di nhng mt s hon cnh, c th khng hn ch c stress, v cc c nhn phi s dng c ch tng tc tm thi duy tr s cn bng. Mc d, s hi phc tng ln c th l lp m i vi cc nh hng c hi ca stress, ngi ta c th thc hin mt s hnh ng tc thi trong ngn hn i ph vi stress. Vic thc hin cc chin lc ngn hn ny lm gim cc stress mang tnh tm thi m s hn ch stress trong di hn hay cc chin lc phc hi c khch hot. Cc chin lc ny phi c kch hot v lp li nhiu ln khi gp phi stress, bi v khng ging nh 2 chin lc kia, cc tc ng ch c tnh cht tm thi. Mt khc, chng c bit hu ch tc thi vi cm gic bnh tnh i vi cc lo u v lo s. Th gin c bp Hnh tng v tng tng Nhm li Th su Lm r TM TT Chng ta bt u chng ny bng cc tm lc theo m hnh tng i n gin: 4 loi stress - thi gian, i u, hon cnh, v lng trc - gy ra cc phn ng c nhn v sinh hc, tm l hc v x hi ca c nhn. Nhng phn ng ny bkm hm bi kh nng hi phc m c nhn pht trin theo thi gian i ph vi stress. Mt cch tt nht hn ch stress l nhm hn ch qun l thi gian, u quyn, thit k li cng vic, sp xp th t u tin, v hoch nh. Chin lc qun l stress hu hiu nht l tng cng kh nng t hi phc.

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