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レジリエンスとストレスの関係とは? ストレス軽減に効果的なレジリエンスの高め方 | HRドクター | 株式会社ジェイック TOP 記事 マネジメント 定着率UP レジリエンスとストレスの関係とは? ストレス軽減に効果的なレジ… レジリエンスとストレスの関係とは? ストレス軽減に効果的なレジリエンスの高め方 レジリエンスは「折れない心」とも呼ばれるストレス対応の技術 です。レジリエンスを強化することで、目標達成力の強化や成長促進、メンタルヘルス不調の予防 といったメリットが得られます。
レジリエンスを強化するには、レジリエンスとストレスの関係を、正しく理解することが有効です。記事では、レジリエンスとストレスの関係、ストレス軽減に効果的なレジリエンスの高め方を解説します。
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レジリエンスとは?
ビジネス分野におけるレジリエンスは、「ストレスを受け止めて跳ね返す力」 といった意味で使われる言葉です。「折れない心」「しなやかさ」 といった表現で使われることもあります。
レジリエンスは、ストレスに対する認知を変えることでストレスによるダメージを減らし、同時に素早くストレスから回復 していくことを目的とする技術です。
本項ではレジリエンスの具体的な特徴を知るために、混同されることが多い言葉や概念との違いを確認しておきます。
ストレス耐性との違い ストレス耐性は、ストレスに対してどの程度耐えられるかどうか?を示す概念です。ストレスへの感受性や耐久性 ともいわれます。
狭義の意味でのストレス耐性は、先天的、また、青年時代までの生まれ育った環境などで決まる部分が大きくなります。鍛えたり高めたりすることは難しい という特徴があります。
一方で、広義には、レジリエンスのような後天的なストレス対応力までを含めてストレス耐性として表現することもありますので注意が必要です。
ハーディネスとの違い ハーディネス(HARDINESS)は、日本語では耐久力と訳され、高いストレスを受けても健康を維持 できる人に備わっている以下の特質を指します。
など
ハーディネスは、ストレスによるダメージをあまり受けない特質 というニュアンスです。一方レジリエンスは、ストレスによるダメージを受けても、うまく受け止め回復していく力というニュアンスです。
コーピングとの違い コーピングはメンタルヘルス分野において、「ストレスを対処する方法」 を指す言葉です。したがって、コーピングの方法を身に付けることはレジリエンスを高めることに直結します。逆に言えば、コーピングはレジリエンスの中に含まれるひとつの技術 とも言えるでしょう。
コーピングには、問題焦点コーピングと情動焦点コーピング の2つの種類があります。問題焦点コーピングは、ストレスの原因(ストレッサー)そのものに働きかけ て、ストレスを軽減させる方法。そして、情動焦点コーピングは、ストレスに対する認知や感情を変化させる ことでストレスを軽減させる方法です。
SOCとの違い SOC(Sense of Coherence)とは、以下3つからなる「首尾一貫感覚」のことです。
把握可能感(自分が置かれている状況や前後関係を理解できる) 処理可能感(自分が処理できる能力を持っている) 有意味感(起きている出来事は自分の人生にとって意味や価値がある) SOCは、自分の人生に対して「納得できている」「腑に落ちている」 感覚です。SOCがあるとは、
‐自分が感じているストレス、原因となっている困難な状況を理解でき、 ‐状況に対処できるという自信・確信を持ち、 ‐起こった状況や体験を意味のある出来事として捉えられる
という状態で、当然、ストレスによる心身のダメージを抑え、状況の打破に向けて行動することもできます。
SOCは、ストレスに対する認知のコントロールという点で、レジリエンスと共通する概念であり、レジリエンスの新しい捉え方 として紹介されることもあります。
レジリエンスとストレスの関係 レジリエンスが高まると、ストレスへの反応はどう変わるでしょうか。レジリエンスとストレスの関係を紹介します。
レジリエンスを高めると身体的・心理的ストレス反応が減る レジリエンスのスキルが高まると、ストレスの影響を小さくする ことが可能になり、身体的・心理的ストレス反応が減ります。
結果として、仕事の効率や生産性を保つことができ、レジリエンスが低い状況であればストレスによる不調が生じていた状況でも、目標達成に向けて自分の能力を発揮していけるようになります。
ストレスによる二次反応も抑制できる レジリエンスが高まると、ストレスによって引き起こされる二次反応も防げます。
など
レジリエンスの高いメンバーが多いチームでは、組織内のメンタルヘルス問題やパワハラやいじめが生じるリスクも小さくなるでしょう。
特に、管理職のレジリエンスは重要です。管理職は責任と権限が大きな分、ストレスも感じやすいポジションです。管理職のレジリエンスが低ければ、管理職のマネジメント品質が低下したり、溜まったストレスをパワハラとして発散 したりする問題行動が生じたりします。
注意!ストレスそのものをなくせるわけではない レジリエンスとストレスの関係を考えるうえで確認しておきたいことは、レジリエンスがストレスそのものをゼロにできるわけではないということです。
そもそも、現代社会では、どのような手法を使おうとも、ストレスを完全に回避することは不可能 です。また、ストレスは、必ずしもすべてがネガティブなものではありません。適度なストレスは、緊張感や集中力アップ にもつながります。
ただし、過度なストレスは前述のとおり、メンタルヘルスや組織内のコミュニケーション課題を生じさせる原因になります。ストレスを感じる機会が増えている現代社会においては、レジリエンスの力を身に付けることが、個人やチームのパフォーマンスを高めることになるでしょう。
レジリエンスを高めストレスを軽減させる方法 アメリカ心理学会(APA)では、レジリエンスを身に付ける10の方法を提唱 しています。本項では、ストレス軽減のポイントと併せて、わかりやすく解説します。
Make connections(良好な人間関係を築く) 周囲との良好な人間関係を維持することは、ストレスを減らすために大切なことです。トラブルや悩みが生じたときに、気軽に相談や頼れる人間関係があれば、相談するだけでもストレスは軽減 します。また、相談する中で、解決方法を見出したり、サポートしてもらえたりする ことも多いでしょう。
Avoid seeing crises as insurmountable problems(乗り越えられる問題だと捉える) 起こっている状況を、乗り越えられない危機ではなく、乗り越えられる課題だと捉えることも大切です。逆境に圧倒されてしまうと、人間は思考停止して対応を放棄 してしまったりします。そうすれば、当然状況はさらに悪化して、ストレスの要因は大きくなります。
しかし、物事を乗り越えられるものだと捉えて、自分ができる対策を打っていけば、状況が変化 して、ストレスも少しずつ減る可能性が高まるでしょう。
Accept that change is a part of living(変化を受け入れる) 生きるうえで、変化は避けられないものとして受け入れることも大切です。つまり、起こっているストレス、その原因は変化の一端であり、避けられないものだと受け入れるのです。自分がコントロールできない変化に抵抗しようとすればストレスは増大します。変化を受け入れたうえで、どのように対応するか を考えましょう。
Move toward your goals(ゴールに向けて行動する) ゴールや目標に向かって行動することも、ストレスを減らすうえで大切な行動です。前述のように変化を受け入れたうえで、自分は乗り越えられるという考え方に基づいて、ゴールや目標に向けて自分ができることを実行するのです。
じつは「実行すること」に集中することで、ストレスは軽減 します。この自分ができることに集中するという考え方は、スティーヴン・R・コヴィー博士の世界的なベストセラー『7つの習慣』で紹介されている「影響の輪」に集中する、主体的な生き方 でもあります。
Take decisive actions(決断する) 不利な状況においては、行動や施策を決断、意思決定することも大切です。
ストレスに飲み込まれて、思考停止・行動を放棄してしまうことはストレス回避のうえでは最悪の状況です。状況は改善せず、感じるストレスはますます増大します。何かを捨てる決断になるかもしれませんが、改善に向けて意思決定し続けることが大切 です。
Look for opportunities for self‐discovery(自分を知る機会を探す) 自己発見の機会を探すことも、長い目で見たときにはストレスを減らす方法です。たとえば、「自分はこういうときに不安になる」という自己発見ができれば、不安にならない対策も採りやすくなるでしょう。
常日頃から「自分」を知ることを心掛けるとよいでしょう。自分を知ることは、自分の内面に入ることでもありますが、同時に、自分を客観的に捉えて、感情の揺れやストレスを抑える ことにもつながります。
Nurture a positive view of yourself(自己肯定感・自己効力感を高める) たとえば、仕事に対する自信がなく、「自分にはできない・苦手だ」と思っていると、特定の仕事を前にするだけでストレスが生じやすくなります。一方で、「自分ならできる」や「自分は大丈夫」と自分自身を前向きにとらえたり、自尊感情や自己効力感を高めたりすると、ストレスも生じにくくなります。
「自分はできる」という自己効力感、そして、「自分には価値がある」という自己肯定感を高める ことがレジリエンスの向上につながります。
Keep things in perspective(先々を予測する) ストレスを防ぎ、多大なストレスにつながる危機的な状況を予防するには、物事を予測して、先手先手を打って行動することも大切です。行動が後手後手になり、状況や変化に振り回されている感覚に陥るとストレスも増大します。
自分自身が先手を打って物事を動かす感覚 を得られるように先々を見据えて行動しましょう。
Maintain a hopeful outlook(ポジティブに考える) Maintain a hopeful outlookは、希望を失わないという意味であり、現実的なポジティブ思考を指します。現状を適切にとらえたうえで、「何とかできる」 と思える状態になるためには、「Nurture a positive view of yourself」で紹介した自信や自己効力感も必要となるでしょう。
Take care of yourself(自分をケアする) ストレスや課題、逆境を乗り越えるには、自分の心身を常に良い状態に保っておくことが大切です。心身の状態を良くすることは、適切に「自身をいたわる」 ことが大切です。下記のような行動を習慣とするとともに、心身の状態に意識的になり、必要を感じるときにはしっかりとケアしましょう。
十分な休息 バランスの良い食事 良質な眠り 適度な運動 楽しい会話 趣味 散歩 森林浴 など
ビジネス分野で注目される「組織レジリエンス」の概念
組織レジリエンスは、組織が以下のようなことに直面した場合に、トラブルからいかに立ち直り、以前よりも強固な組織として復活できるかをあらわす概念 であり、個人のレジリエンスを組織に適用した概念です。
市場や顧客のニーズ 社会情勢の変化 想定外のトラブル など 組織レジリエンスが高いと、チーム内で以下のような効果が期待できます。
組織の目標達成力が高まる ストレスに強い社員が増える 外部環境への変化に強くなる 組織レジリエンスを高めるには、メンバー個人のレジリエンスを高める ことが大切ですし、組織風土や組織マネジメントの改革 も大切です。詳しい方法は、以下の記事をご覧ください。
レジリエンスの高い人材を採用することは可能か? 適性検査などのアセスメントツールを使えば、レジリエンスの高い人材をある程度見極めることが可能です。レジリエンスの高い人材には、以下のような特徴があります。
自分を客観視できる 感情と反応をコントロールする力がある 柔軟な思考力がある ポジティブ思考である 信頼できる家族や友人がいる など
また、失敗体験から乗り越えた経験がある人、達成経験が多くある人は、レジリエンスが鍛えられている可能性が高いです。ただし、レジリエンスは、環境との相互作用で高まる特徴 もあります。個人の特質だけで決まるものではありません。
レジリエンスの高い人材を採用すること自体に、大きな問題はありません。ただし、そもそも、レジリエンスの高さが今回の採用でどれぐらい求められるのか、採用ポジションにおける活躍可能性の主要な要素なのかという視点 も大切です。
まとめ ストレスとレジリエンスの関係を理解することで、ストレスをどう受け止め、影響を軽減していけばいいのかがわかってきます。
レジリエンスは、現代のビジネス環境において、メンタル不調を防止し、高い生産性で業務を遂行するために必要不可欠 なものになっています。特に組織を引っ張る管理職層はレジリエンスを身に付けることが不可欠だといえます。
レジリエンス研修などの活用も視野に入れつつ、社員のレジリエンス強化や組織レジリエンスに取り組んでください。
著者情報 株式会社ジェイック 執行役員
東宮 美樹 筑波大学第一学群社会学類を卒業後、ハウス食品株式会社に入社。営業職として勤務した後、HR企業に転職。約3,000人の求職者のカウンセリングを体験。2006年にジェイック入社「研修講師」としてのキャリアをスタート。コーチング研修や「7つの習慣®」研修をはじめ、新人・若手研修から管理職のトレーニングまで幅広い研修に登壇。2014年には前例のない「リピート率100%」を達成。2015年に社員教育事業の事業責任者に就任。
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