メンタルヘルス

ストレスに対して強くなる方法！その②

自己効力感を高める！

仕事において、自己効力感が高ければ「自分ならできる」と信じ、目の前の困難な出来事に対しても前向きに、冷静に取り組むことが出来ます。

自己効力感を測定する10の質問

  • 私は一生懸命頑張れば、困難な問題でもいつも解決することが出来る
  • 私は、誰かが私に反対しても、自分が欲しいものを手にするための手段や道を探すことが出来る
  • 目的を見失わず、ゴールを達成することは私には難しいことではない
  • 予期せぬ出来事に遭遇しても、私は効率よく対処できる自信がある
  • 私は色々な才能があるので、思いがけない場面に出くわしたとしても、どうやってきりぬければよいのかわかる
  • 必要な努力さえ惜しまなければ、私は大体の問題を解決することが出来る
  • 自分の物事に対処する能力を信じているので、困難なことに立ち向かっても取り乱したりしない
  • 問題に直面しても、いつもいくつかの解決策を見つけることが出来る
  • 苦境に陥っても、いくつかの解決策を考えつく
  • どんなことが起ころうとも私はいつもそのことに対処する事ができる

一般性自己効力感尺度（Generalized Self-efficacy Scale）(Schwarzer and Jerusalem,1995)より引用

皆さんはいくつ当てはまったでしょうか？

私は、自分では自己効力感は高い方だと思っていましたが、この質問ではなかなか自信を持って、「はい！」と答えることができませんでした。

私のように感じた皆さん、がっかりしないでください。自己効力感は今からでも育てることができます！

自己効力感を高める4つの方法！

  • 小さなことでもいいので、成功体験を積む
  • 自分が目指す姿の人の行動をお手本にする
  • 他の人から、励ましてもらう
  • 高揚感を体験する

小さなことでもいいので、成功体験を積む

どんな小さいことでもいいので、今まで自分ができなかった事柄に対して、「〇〇ができるようになる」といった目標を決めます。

新入社員として入社したばかりの頃は、何もかもが初めての経験です。本当に些細な事、「電話を取ることができるようになった」「上司と一緒にお客さんとお話が出来るようになった」「企画を考えた」など、どんな小さなことでもいいので、出来るようになったことを、自分自身で認めていきます。

今日できたことなどを、寝る前にノートに書いたりすることもお勧めです。

小さな成功体験に積み重ねが、自己効力感を高める一つになります。

自分が目指す姿の人の行動をお手本にする

あこがれの人いませんか？

「こんな風にバリバリ仕事が出来るようになりたいな」「忙しい中でも笑顔と親切な対応ができる○○さんは素敵だな」など少なからず、あこがれている存在の方はいるかと思います。

その人をお手本にして、「○○さんだったら、どう行動するかな？」「○○さんはこんなこ時こうしていたから私もやってみよう」など、憧れている人の行動をお手本に、自分はどう行動するのか考えていきます。

繰り返し、自分が憧れていた行動を自分が行うことで、徐々に自信がついてきます。

他の人から、励ましてもらう

これは子供を育てる時も同じですよね。お母さんの励ましがあって、子供が頑張れる。出来なかったことが出来るようになったり、辛いことがあったとしても、理解してくれる人がいるから、また頑張れる。

大人も同じことです。

自分が行った仕事を、上司がみてくれていて、「よくやてくれた」「あなたならもっといい仕事が出来る。期待している。」などと励まされれば、またいい仕事ができるように頑張ろうと思います。

逆に無関心だったらどうでしょう。「こんなに頑張っているのに、見てくれていない。認めてくれない」と、仕事を頑張る気持ちもなくなってしまいます。

自分を認めてくれる励ましを受けることは、自己効力感を高めるうえでも大切なことです。

高揚感を体験する

自分がこうなりたいという目標があるときに、すでにもう自分が目標としていることを達成している人や、同じように目標に向かって生き生きと頑張っている人と会って話をすると、「自分も頑張ろう」と、目の前がパッと明るくなるような高揚感を味わうことありませんか？

尊敬する講師のセミナーを受講すると、そこに出席している人は、自分のように成長したい思いにあふれている人が多く、更に講師からの励ましがあったりで、その場の空気が、高揚感に包まれることありませんか？

大好きなアーティストのライブも同じかもしれませんね。

のような高揚感を時々味わうことで、「頑張ろう、やってやろう」とそんな気持ちになります。それも自己効力感を高める一つの方法です。

まとめ

自己効力感を高ければ、仕事で期待されている目的やゴールを達成するための能力を自分が持っていると信じています。たとえ困難な状況になったとしても、何とかなる。と冷静に判断し、問題の解決方法を探すことが出来ます。

決まった仕事をすることは誰にでも出来るのです。困難な出来事や新しい出来事が起こった時、どう対処できるか、それが仕事をするうえで大切になります。

少しずつ、今の自分ができることから始めていきましょう。

シェア！

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