ストレスに対して強くなる方法!その①

「ストレスを柔軟に受け流し、回復する力」があれば、どんな困難やストレスがあったとしても、大丈夫だと思いませんか?

物事の捉え方と対処法ができることで、ストレスや困難な出来事に遭遇しても、乗り越え、更に経験として力に変えていくことが出来るようになります。

ハードワークをしている人は、ストレスを感じやすいか?

ハードワークというと、労働時間が長い、残業が多いと考えがちですが、私がここでいうハードワークとは、病院の外科の先生のように、高い集中力を持続しながらの仕事や責任感のある仕事や、短い時間でも多くの質の高い仕事をすることを言います。

もちろん、そういったハードワークを行っている方は、それなりの高いストレスや、困難な出来事に直面する機会が多いかと思います。しかし、だからと言って、ハードワークを行っている方がメンタル不調になりやすいかと言ったら、そんなことはないと私は思います。

私が一緒に働いた、病院の外科の先生方は、どちらかというとメンタルが強いという印象です。

人の命を扱いながら、手術中想定を超える出来事があったとしても、その時に冷静にどの方法がいいのか考え、短い時間で決断します。そして、一日に何件もの手術を行い、その合間に外来の患者さんや、手術後の患者さん、翌日手術を控えた患者さんの診察を行っています。総合病院なら、夜間の救急外来を当番制で担当し、夜勤をすることもあるでしょう。また、夜中には急変した患者さんの連絡を受け、電話対応したり、時には夜中に病院に行くこともあります。患者さんや家族から、罵倒されることもしばしばあります。そんな状況の中仕事をしていても、メンタル不調になったという話は聞いたことがありません。むしろ、元気に生き生きと仕事をしています。

ハードワーク=ストレスを感じやすい、メンタル不調になりやすいという事ではないのです。

高いストレスがあったとしても、その捉え方、対処方法によって、その人が抱えるストレスが違ってきます。

ストレスの捉え方、対処方法を知り、日々試していくことで、誰でも「ストレスを柔軟に受け流し、回復する力」を育てることができます。

捉え方をかえる

出来事には、誰にも変えることのできない事実と、私たちが今までの経験等から判断している捉え方の2つの側面からできています。

例えば、「上司から新しい仕事を依頼された」とします。

「新しい仕事を依頼された」ということは、誰にも変えることが出来ない事実になります。この時に「うわっ。どうしよう。出来るかな…」と考える人もいれば、「まっ、何とかなる。」と考える人もいます。この違いが捉え方になります。

「うわっ。どうしよう。出来るかな…」と考えると、「嫌だな。面倒だな。不安だな。」という負の感情を無意識で感じ、その感情を抱きながら仕事をするので、焦って、雑な仕事になったり、ミスが多くなったりします。

一方「まっ、何とかなる。」と考える人は、「やる気、落ち着いている」という感情を無意識に感じるため、仕事においても、冷静に判断し、質の高い仕事をすることができます。

変えることのできない事実があってそれを、どう捉えるのかによって、どう対処するのか行動までもが変わるのです。

どうしたら捉え方を変えることが出来るの?

捉え方は、その人自身が今まで生きてきた経験から作られています。ですので、人それぞれ、無意識に捉え方が違うのです。ですが、何度も日常の中で、「事実なのか」、「自分の捉え方なのか」を立ち止まって、考えることをすることによって、少しずつ、事実と捉え方の違いがわかり、違う捉え方を考えられるようになります。

  • 嫌な出来事があったときに、どこまでが事実で、どこからが自分の捉え方なのか立ち止まって考える
  • 自分の捉え方がわかったら、違う捉え方はないのか考える。
  • 自分が嫌に思わない、違う捉え方も考える。
  • 嫌に思わない捉え方をした場合、自分がどう行動するのか考える。
  • 嫌な思いをした自分の捉え方は手放す!
  • 次、同じことがあった時、また立ち止まり、違う考え方を思い出してみる。

小さな出来事からでいいので、ぜひ日常の中で試しにやってみてください。
まずは、やってみることから始まります。

ストレスの対処方法は?その①

次に、ストレスや嫌な出来事があった時の対処方法ですが、その負の気持ちをいつまでの引きずらないということがポイントになります。その日のストレスはその日のうちに、解消もしくは軽くすることで、翌日、また元気に目覚めることが出来ます。

ただ、嫌な出来事って、頭の中でグルグルグルグル、回転しませんか?頭のどこかにこびりついているみたいに、何をしていても思い出しちゃう。忘れようとしても、忘れられない。1つの嫌な出来事から、また新しい不安を作ってみたり、妄想してみたり。不安から不安を呼び込みます。

仕事での嫌な出来事を、家に持ち帰ると、家族には関係ないはずなのに、ついつい子供を怒ったり、ちょっとしたことで夫婦げんかになったり。

まさに、負のループですよね。その負のループを少しでも早く断ち切ることが必要になります。

4つの負のループをストップする方法

  1. 運動系:早足散歩(帰宅しながら)、ウオーキング、ジョギング、水泳、テニスなど
  2. 呼吸系:マインドフルネス呼吸法、深呼吸、時間をかけて息を吐く、ため息、ヨガ
  3. 音楽系:楽器の演奏、音楽を聴く、歌を歌うなど、音楽に触れその世界に没頭する
  4. 筆記系:日記、自由にノートに感情を書く、感情を書くことで、頭の中から外に出す

等があります。

ポイントは自分の好きなことや夢中になれることに、とことん没頭するということです。脳は2つのことを同時に考えられないという性質があるので、脳に1つの事に集中してもらうことで嫌な出来事を脳から追い出します。

運動が好きな人、音楽が好きな人、ゆっくりするのが好きな人、人それぞれ好きなことが違うと思います。好きなことと考えなくても、まずはできそうなことからやってみてください。

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