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該如何停止惡性循環","content":"\n<p>最近受到疫情影響，新冠病毒癱瘓全球不少產業，旅遊、航空、民生等，也許對於不少員工來說，一直以來拼命努力的職場如今也被迫放起「無薪假」，從就職到裁員、宣告無薪假，無形之中頂頭上司對員工的言語讓人窘迫，你也有聽過這些說法嗎？</p>\n\n\n\n<p>「非常時期需要大家共體時艱」</p>\n\n\n\n<p><strong>你的心理回應</strong>：與工作共體時艱 那我們自己的生活呢？</p>\n\n\n\n<p>「我是為了你好才請你執行這次的專案，能者多勞啊!」</p>\n\n\n\n<p><strong>你的心理回應</strong>：那我不當能者求你放過我</p>\n\n\n\n<p>也許在非常時期，許多人在職場上會遭遇到來自公司政策、主管承受壓力帶來的情緒反應，不過事實上，職場的情緒勒索可能早就存在你的日常許久，而你卻渾然未覺，只是經常莫名感到窒息、工作無止盡的壓力與焦慮。</p>\n\n\n\n<p>筆者第一次真正認識情緒勒索就是在職場上，不難理解在出社會以後，屏除自由工作者或其他特例，大部分的人一天之中絕大多數時間都是在工作場域度過，一旦在職場受到情緒勒索，如同受困囹圄一般無法逃脫，每日在痛苦與焦慮醒來，身心靈飽受折磨，對當下生活、情緒甚至是身體健康都可能造成巨大的影響。</p>\n\n\n\n<p>自己回想起來，<strong>出入職場時最可怕的並不是情緒勒索，而是自己受到情緒勒索卻渾然未覺</strong>，每天不知道只曉得「工作壓力大」、「事情做不完」，埋首在電腦前，好像沒有折磨殆盡能量就沒臉面對主管、底下的實習生，那陣子喪心病狂一般，每天早上八點到公司，晚上八點下班，日復一日，週末仍然抱著筆電做週報、緊盯系統後台，遇上連假出遊，甚至還告訴旅伴自己需要一邊工作，終於把朋友給惹惱了。想不到後來他找了一本書給我，上面大大地寫著「情緒勒索」，那一刻，我的心靈似乎被救贖了，像是一根針終於扎進不停吹氣而膨脹的氣球，痛快的爆破，瞬間所有的氣體被釋放出：「原來我並不是工作壓力大，而是受到情緒勒索的迫害。」</p>\n\n\n\n<div style=\"height:20px;\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n\n\n\n<h2><strong>職場情緒勒索是什麼？</strong></h2>\n\n\n\n<p>情緒勒索（Emotional blackmail ）由心理治療學家蘇珊·福沃德（Susan Forward）最先提出，試圖讓某人做一些事情，若是不順從就會使你感到內疚。</p>\n\n\n\n<p>在關係中不願意為自己的負面情緒負責，以威脅控制他人的行為模式，讓被勒索者受到恐懼（Fear）、義務（Obligation）與罪惡感（Guilt）的掌控，以上三者字母取開頭剛好構成單字「FOG」－迷霧般的，具有雙關意思。家庭中父母、長輩、親密關係另一半、職場老闆、主管都有可能發生。</p>\n\n\n\n<p>舉例來說，在感情上，情緒勒索出現的例句像是：「如果你真的愛過我……」「畢竟我為你做了&#8230;」「你怎麼能這麼自私……」</p>\n\n\n\n<p>在職場上可能就變成：</p>\n\n\n\n<p>「我是看中你，才請你接下這個工作&#8230;」</p>\n\n\n\n<p>「在職場那麼久，沒見過幾個敢比我早下班的&#8230;.」</p>\n\n\n\n<p>「先學會做人，再做事&#8230;」</p>\n\n\n\n<p>「不強的人不會待在我底下做事&#8230;.」</p>\n\n\n\n<p>讓你半強迫加班、無形討好主管、接下超出負荷的工作，都是因應上述句子所做出的反應。</p>\n\n\n\n<p>「<strong>理解</strong>」這些情情緒勒索的情境，從他人的掌控行為（controlling behavior）跳脫出來者，能有效緩解受到的情緒勒索，同時也有助於克制他人對自己做出令自己不舒服、非己所願、麻煩沉重的、甚至自我犧牲的事物，擺脫讓人窒息的壓迫感。</p>\n\n\n\n<div style=\"height:20px;\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-attachment-id=\"1016\" data-permalink=\"https://bamboodd.wordpress.com/0408_article/\" data-orig-file=\"https://bamboodd.files.wordpress.com/2020/04/0408_article.jpg\" data-orig-size=\"850,850\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"0408_article\" data-image-description=\"\" data-medium-file=\"https://bamboodd.files.wordpress.com/2020/04/0408_article.jpg?w=300\" data-large-file=\"https://bamboodd.files.wordpress.com/2020/04/0408_article.jpg?w=750\" src=\"https://bamboodd.files.wordpress.com/2020/04/0408_article.jpg?w=850\" alt=\"\" class=\"wp-image-1016\" srcset=\"https://bamboodd.files.wordpress.com/2020/04/0408_article.jpg 850w, https://bamboodd.files.wordpress.com/2020/04/0408_article.jpg?w=150 150w, https://bamboodd.files.wordpress.com/2020/04/0408_article.jpg?w=300 300w, https://bamboodd.files.wordpress.com/2020/04/0408_article.jpg?w=768 768w\" sizes=\"(max-width: 850px) 100vw, 850px\" /></figure>\n\n\n\n<div style=\"height:20px;\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n\n\n\n<h2><strong>主管情緒勒索 三大方向拆解職場陰影</strong></h2>\n\n\n\n<div style=\"height:20px;\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n\n\n\n<h3>1.有意識你正在遭受「情緒勒索」</h3>\n\n\n\n<p>請大家記住以上情緒勒索發生的脈絡，在工作中或人際關係中情緒勒索發生時，勒索者會先測試對方的反應，起初可能似乎是細微且無害的事情，受勒索者會視而不見，傾向於反應遲鈍而不是反應過度，不會將其視為正常關係的一部分，而是正常行為之外，但是受勒索者總會說服自己這是暫時的。</p>\n\n\n\n<p>可惜的是，這樣的情況往往不是暫時的，當對方知道有辦法情緒操控你，後續只是產生惡性循環，強度變本加厲，沒有停止的一天。</p>\n\n\n\n<div style=\"height:20px;\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n\n\n\n<h3>2.勇敢拒絕、溝通捍衛自身權益</h3>\n\n\n\n<p>如果你知道你的主管試著用情緒勒索來操控你，可以先找機會與主管溝通，告訴對方自己遇到的狀況，「目前案子都在進度上，不用加班也能完成」若是被分配到的專案數量超出負荷，可以向主管提出，「工作進度可能會延遲，從公司整體利益來看，可能會讓團隊或是客戶連帶受影響。」</p>\n\n\n\n<p>我需要更多的資源或人力協助，不然後續的任務上會有困難。</p>\n\n\n\n<p>勇敢的告訴主管你無法再接下新的工作。</p>\n\n\n\n<p>通常情緒勒索能夠在某個人身上奏效，是受勒索者存在「害怕自己不符合別人期待的心理」擔心自己若是沒有完成所有任務就是不完美的，進而自我否定。</p>\n\n\n\n<p>又或是對自己沒信心者，因為自認為能力不足，所以試圖透過滿足主管任何期待來彌補在他人心中可能不是那麼優秀的印象。</p>\n\n\n\n<div style=\"height:20px;\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n\n\n\n<h3>3. 丟掉工作的威脅？為自己設下停損點</h3>\n\n\n\n<p>多數人之所以受到情緒勒索，在尋求溝通以後，可以緩解自己陷入主管情緒勒索的惡性循環。</p>\n\n\n\n<p>如果真的是這樣的確值得慶幸，然而，如果真的有「丟掉工作」的可能或是和主管交惡該如何是好？</p>\n\n\n\n<p>溝通後得到更多施壓，又或是直接反應在考績上，代表這個環境並不適合你，也許是產業性質，不過這個命題較大，多數人若是身處在這樣的產業下，在入職前就會有權衡考量，真的需要員工犧牲絕大多數私生活，超乎常理的加班，讓你的生活飽受威脅，這樣的公司持續久留並非長遠之計。</p>\n\n\n\n<p>也許你會認為，因為待遇稍微比同業多，薪水仍然具有競爭力，但是為了多出的幾千塊，而可能讓自己暴露在身心健康受到威脅的風險裡，後續需要的修復工作、醫藥費恐怕也不只如此。</p>\n\n\n\n<p>給自己一到兩季的時間轉換環境，同時你也可以在不受到主管威脅與影響下，在合理的工作量中思考下一步或是開始準備轉職。</p>\n\n\n\n<div style=\"height:20px;\" aria-hidden=\"true\" class=\"wp-block-spacer\"></div>\n\n\n\n<h2><strong>我要準時下班：不要把健康葬送在工作上</strong></h2>\n\n\n\n<p>在日劇「我要準時下班」，活脫脫的演出職場上員工長期受到加班文化與主管情緒勒索，無法正正當當下班擁有個人生活。</p>\n\n\n\n<p>「身體是自己的，人死了什麼都沒有了，不要把健康葬送在工作上。」《我要準時下班》</p>\n\n\n\n<p>離開情緒勒索主管以後，才知道原來職場主管與下屬關係是可以這麼舒適自在，就算沒有主管的人情壓力，你仍然能夠在職場上做出一番成績，因為職場關係相對單純，更專注在工作績效本身，透過工作帶給你的成就感成為邁向下一里程的動力，自主性喜歡上工作充滿更多挑戰、克服困難得到的勝任感。</p>\n\n\n\n<p>再也不用為了人情而加班卻什麼績效也沒做出，只是浪費生命消磨時間，內耗自己的個人生活。捍衛生活平衡很重要，當有意識到情緒勒索的發生，勇敢拒絕，你值得更友善的工作環境。</p>\n\n\n\n<p>【 關於作者】</p>\n\n\n\n<p>小妮子</p>\n\n\n\n<p>大學修教育讀諮商，相信文字的力量，忠於自己的靈魂 。歡迎來信分享 eatingliu0320@gmail.com</p>\n","modified":"2020-04-06T09:51:10.000Z","date":"2020-04-10T04:00:00.000Z","categories":[{"wordpress_id":590604102,"id":"4e5e70fc-c31e-5ccf-9a3b-7596af77bbf0","name":"生活心理學","slug":"%e7%94%9f%e6%b4%bb%e5%bf%83%e7%90%86%e5%ad%b8"},{"wordpress_id":604276,"id":"30ce3e6a-4db6-5678-9dda-30107dcf7f8c","name":"心靈","slug":"%e5%bf%83%e9%9d%88"}],"tags":[{"id":"e041f846-a7f6-5a68-b0be-9d3a16291a16","name":"遠端工作","slug":"%e9%81%a0%e7%ab%af%e5%b7%a5%e4%bd%9c"},{"id":"bcd2aa23-69fa-5e1e-84f6-413beeb9a0c3","name":"職場","slug":"%e8%81%b7%e5%a0%b4"},{"id":"8e1bab5e-0d8c-525b-8b54-cc107587cbfa","name":"職場壓力","slug":"%e8%81%b7%e5%a0%b4%e5%a3%93%e5%8a%9b"},{"id":"cdc1278c-5f55-5b01-bd15-271fa834d995","name":"舒壓","slug":"%e8%88%92%e5%a3%93"},{"id":"edab7a6b-c683-54ad-9cf1-6fc5dbf4940c","name":"轉職","slug":"%e8%bd%89%e8%81%b7"},{"id":"7421bbcc-4dcb-5207-9a39-81d87c30833b","name":"創傷","slug":"%e5%89%b5%e5%82%b7"},{"id":"0b6592e3-1194-5095-ba2f-c70338894c01","name":"壓力","slug":"%e5%a3%93%e5%8a%9b"},{"id":"8b8b96e2-694f-5e5e-95e5-5ab18247b09d","name":"壓力大","slug":"%e5%a3%93%e5%8a%9b%e5%a4%a7"},{"id":"53ccea43-94de-5692-81c3-7ea104ef03d1","name":"失落","slug":"%e5%a4%b1%e8%90%bd"},{"id":"eb6d4285-4eff-5fe9-a570-47d5fc927eb7","name":"失去家人","slug":"%e5%a4%b1%e5%8e%bb%e5%ae%b6%e4%ba%ba"},{"id":"45ccf70e-e74e-50c6-8125-1789ef806bde","name":"失去摯愛","slug":"%e5%a4%b1%e5%8e%bb%e6%91%af%e6%84%9b"},{"id":"0fa0e1b1-346a-5b56-8c21-90872dd42022","name":"失業","slug":"%e5%a4%b1%e6%a5%ad"},{"id":"753d6ddb-9c55-53bc-a296-162f93774edd","name":"工作壓力大","slug":"%e5%b7%a5%e4%bd%9c%e5%a3%93%e5%8a%9b%e5%a4%a7"},{"id":"8eab709c-7005-5433-9b45-4d626375fd81","name":"情緒","slug":"%e6%83%85%e7%b7%92"},{"id":"6cdac6ca-3254-5b43-a8fa-72f60addc909","name":"情緒化","slug":"%e6%83%85%e7%b7%92%e5%8c%96"},{"id":"8d8dfdbc-2ddf-52da-a078-50b3416725a0","name":"感情","slug":"%e6%84%9f%e6%83%85"},{"id":"679729fa-7050-5de3-aa1c-658bc9ad2f75","name":"換工作","slug":"%e6%8f%9b%e5%b7%a5%e4%bd%9c"},{"id":"dae6ae65-2c38-5db2-818f-296e962dfda8","name":"減緩焦慮","slug":"%e6%b8%9b%e7%b7%a9%e7%84%a6%e6%85%ae"},{"id":"92fa5605-acb4-5e58-80af-0f9bc90d0b62","name":"減輕壓力","slug":"%e6%b8%9b%e8%bc%95%e5%a3%93%e5%8a%9b"},{"id":"ccfaba5a-e7c0-5e27-bd69-f44c65c2c308","name":"減壓","slug":"%e6%b8%9b%e5%a3%93"},{"id":"38b81a1d-e218-57f6-ab68-f700b23edf01","name":"主管壓力","slug":"%e4%b8%bb%e7%ae%a1%e5%a3%93%e5%8a%9b"}],"jetpack_featured_media_url":"https://bamboodd.files.wordpress.com/2020/04/stressed-business-woman-2cnhtmk.jpg"},"allWordpressCategory":{"edges":[{"node":{"wordpress_id":590604102,"name":"生活心理學","slug":"%e7%94%9f%e6%b4%bb%e5%bf%83%e7%90%86%e5%ad%b8"}},{"node":{"wordpress_id":689530859,"name":"自律神經不失調","slug":"%e8%87%aa%e5%be%8b%e7%a5%9e%e7%b6%93%e4%b8%8d%e5%a4%b1%e8%aa%bf"}},{"node":{"wordpress_id":381438,"name":"身體","slug":"%e8%ba%ab%e9%ab%94"}},{"node":{"wordpress_id":689531175,"name":"失眠這回事","slug":"%e5%a4%b1%e7%9c%a0%e9%80%99%e5%9b%9e%e4%ba%8b"}},{"node":{"wordpress_id":604276,"name":"心靈","slug":"%e5%bf%83%e9%9d%88"}},{"node":{"wordpress_id":689530849,"name":"憂鬱解鎖","slug":"%e6%86%82%e9%ac%b1%e8%a7%a3%e9%8e%96"}},{"node":{"wordpress_id":153011,"name":"最新消息","slug":"%e6%9c%80%e6%96%b0%e6%b6%88%e6%81%af"}}]},"site":{"siteMetadata":{"siteUrl":"https://app.herehear.com.tw"}}},"pageContext":{"isCreatedByStatefulCreatePages":false,"id":"0900d79d-32d5-5740-a391-24ee059da7c1","categoriesId":["4e5e70fc-c31e-5ccf-9a3b-7596af77bbf0","30ce3e6a-4db6-5678-9dda-30107dcf7f8c"]}}}