メンタル・イデア・ラボの本城ハルです。
会社で一番の悩みは“人間関係”だと言われており、ストレスやメンタルを病む原因、退職理由も人間関係が多くを占めます。
私生活とは違い組織では上司部下、先輩後輩、同僚同士、取引先など、実に多くの人間関係があります。学校では教師と生徒・保護者という役割・期待もあります。
組織において対人ストレスを軽減し、皆が働きやすい環境に整えるのは上司（部下を束ねる立場／管理する側にある人）の仕事でもあると考えています。もっと言えば、トップの仕事であると考えています。上司でなくともプロジェクトリーダーなども、チームのメンバーが働きやすい環境に整えることも仕事であると思います。
管理職やリーダーという、人の上に立つ立場の人は部下に命令指示し、勤怠“管理”するだけが仕事ではない、ということです。
【役割期待】は、私生活ではパートナーや子供に、学校では教師が生徒に、会社という組織では部下や後輩に対して生まれやすい概念です。自分が期待している役割（仕事・家事など）に相手が応えてくれるとストレスはありませんが、期待している役割に応えてくれなかったり、「そうじゃなくて！」と、トンチンカンなことをされたり、反発を感じるとストレスになります。
こうして見ると、私たちが抱える人間関係のストレスの多くは“役割を期待する”ことから生まれていると考えられませんか？
役割期待は対人関係で誰もが持っている概念なのです。そして、役割を果たされないことや役割期待のズレから生まれるイライラや怒りが対人ストレスの正体です。
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私生活だと「僕は仕事が忙しいし家にいる時間が長い妻が家事をやってくれるだろう（やっていて欲しい）」《役割期待》→“僕”が考えるほど家事をやってくれていない、暇そうなのに家事を疎かにしてダラダラしている（ように見える）→イライラ発生。
会社だと上司が部下に「資料作成してくれと昨日言ったよな」《役割期待》→いつまでも上がってこない、報告もない、忘れているのか？どうしてこんな簡単なこともサッサとできないのか？→イライラ発生。
学校だと教師が生徒に「宿題やるように言った（だからやってくるだろう）」《役割期待》→「ほとんどがやってきているのに、どうしてこの子はいつもできないの？」→イライラ発生。
どちらも相手に（誰かに）役割を“期待”して、それに応えられなかったことがイライラに繋がっているのがわかります。期待している役割に相手が応えてくれないことで不満（ストレス）を感じているのが原因です。
そうならないためにはどうすればいいのでしょうか。
とにもかくにも“コミュニケーション”です。
前記の上司であれば「明日の会議で使う資料を○○までに上げて欲しい、今抱えている仕事もあると思うができそうか？（難しそうであればいつまでならできるのか）」と、仕事内容を伝えると同時に『○○までにできるかどうか』も確認する必要がありました。一方、部下は無理そうだなと思っても「できます」と言ってしまいます。そこで上司はもう一歩踏み込んで、助っ人になるような人に根回し「彼（彼女）に資料作成を頼んだから、ちょっと手伝ってやってくれ」と言っておくのもいいでしょう。あるいは、その部下がやっている仕事を別の人に任せて、資料作成を優先させることもいいでしょう。とにかく、一人で背負わせない、頑張らせない環境を作ってやることが大切です。
これを役割期待の擦り合わせと言います。
部下にもやっている最中の仕事があるのに、いとも簡単に「○○までにやっといて」とまったく違う仕事を丸投げする上司がいますが、急ぎで抱えている仕事があると「えっ！？いきなり？」「忙しいのにその量？」「またかよ」と不満を感じ、モチベーションが下がってしまいます。プレッシャーで不安にもなるでしょう。これが連日続いたらその部下はどうなるでしょう・・・いずれは退職していくか、あるいはメンタルを病むか、はたまた最悪の事態に発展しかねません。
命令“だけ”しかできない（しない）上司、今時どれくらいいるのかわかりませんが、悪しき昭和の常識（部下は黙って上司の言うことを聞け）をズルズル引きずっている人に多い気がします。私の勝手な想像ですが・・・。
役割期待は平たく言うと「口に出してはいないけど（言葉にしていない）考えたらわかるよね？くみ取れるでしょ？」から生まれます。期待していると（勝手に）期待に応えてくれなかった、裏切られた、理解されなかった・・・と感じた時にイライラが生まれやすいというのは、誰にでも経験があることではないでしょうか。
今は特にコロナ禍ということもあり、イライラ感情を持ちやすい社会情勢ということもあり、そこここに火種があるように感じます。
コミュニケーションには時として手間や時間がかかる時もあるのですが、そのわずかな手間を面倒だと惜しんで後々イライラするのなら、思いやりのある細やかなコミュニケーション（アサーション）を心掛けてみるほうが生産的な気がします。
自分以外は親でも子でも他者。あなたが思っていること、考えていること、そんなものは口に出して言葉にしなければ伝わりません。
察しがよく伝わる人はいるかもしれませんが、それはたまたまで幸運なことです。これは当たり前ではありません。
命令するのと的確に指示ができることは別です。期待し信じ伸ばすこと。それは言葉足らずな【役割期待】とは違うものです。
自分が誰に対しどのような役割期待があるのか、そこに意思を伝える十分なコミュニケーションはあるのか（言わなくてもわかるでしょ、このくらいわかって当然、やってくれるのが当たり前というコミュニケーションの手抜きはないか）、今一度、自分自身を振り返ってみましょう。新入社員の入社時期でもあります。改めて自己点検してみるのもいいかもしれませんね。
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＜運営会社：Jiyuuku Inc.＞
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8 Effective Exercises For Chiseled Jawline
1. Chin-Up
Perform pull-ups or resistance band pulls to engage the
jaw muscles while lifting your body.
2. Jaw Curl
Sit or stand and open your mouth wide, then close it forcefully, feeling the muscle work.
3. Tongue Press
Press your tongue firmly against the roof of your mouth multiple times to tone the jaw.
4. Yawn Exercise
Fake a yawn by opening your mouth wide and holding it for 5 seconds several times.
5. Side Plank Jaw Jumps
In a side plank position, lift your top jaw towards the ceiling while keeping hips steady.
6. Forward Stretch
Lower your chin to your chest and stretch forward to target the jawline muscles.
7. Smile Hold
Smile as wide as possible and hold for 5 seconds, working the cheek and
jaw muscles.
8. Facial Stretch
Puff out your cheeks and hold, then release while pressing fingers on each side of
your face to feel the stretch.
Know More About Us
At Icy Health, we are committed to providing you with the latest and most effective health tips that you can easily incorporate into your daily routine.
Our mission is to help you achieve a healthier lifestyle through
simple yet impactful practices.
What Are You Looking For?
Are you looking for a way to enhance your facial features, specifically your
jawline? Whether you want a more defined look or
just a slimmer face, we have exercises that can help you achieve that.
Let’s dive into the effective exercises for a chiseled jawline.
Effective Exercises for Chiseled Jawline
Facial Exercises for Chiseled Jawline
1. **Stretching Your Cheeks**
– To stretch your cheeks, try pressing the skin around your jawline and hold it for
a few seconds before releasing. Repeat this exercise several times to feel your
facial muscles working.
2. **Say The Vowels**
– Sit in front of a mirror and practice pronouncing different vowels like “A,” “E,” “I,”
“O,” and “U.” Pay attention to how your jawline moves when you say each
vowel.
3. **Chin Lifts**
– Stand in front of the mirror and lift your chin while
keeping your lips closed. Hold the position for 5-10 seconds before releasing.
Do this exercise a few times to feel the muscles in your
neck and jaw working.
4. **Opening and Closing**
– Open your mouth wide like you’re smiling, then close it quickly.
Repeat this movement several times to engage your facial muscles.
5. **Massage**
– Gently massage your jawline using circular motions with your fingers.
This helps to relax the muscles and promote blood circulation,
giving you a more defined look.
6. **Pushing Lips to the Sides**
– Try pushing your lips to one side of your
face while keeping them together. Hold for a few seconds before switching sides.
This exercise helps to strengthen the muscles
on both sides of your jawline.
7. **Smiling Wide**
– Smile as widely as possible, showing all your teeth.
Hold the smile for several seconds and then relax. Repeat this exercise to engage your facial muscles.
8. **Moving Air Around in Your Mouth**
– Practice breathing exercises by moving air around in your mouth.
This helps to engage your cheek muscles and give you
a more pronounced jawline.
Points to Remember
– **Drinking Lots of Water**: Staying hydrated is essential for maintaining a healthy lifestyle
and can help with overall facial structure.
– **Chewing Gum**: Chewing gum regularly can help keep your jaw muscles active and promote blood circulation.
– **Avoid Eating Salty Junk Food**: Excessive sodium intake can lead to bloating and
can affect your face’s definition.
– **Sleep**: Getting enough sleep is crucial for recovery and can help in achieving a more
rested and defined look.
Key Takeaways
Achieving a chiseled jawline doesn’t have to
be complicated. By incorporating these exercises into your
daily routine and following the points to remember, you can work towards the look you desire.
Remember, consistency is key for long-term results.
FAQs
– **How long does it take to see results?**
– Results may vary from person to person, but with regular practice, you can start
seeing a difference in a few weeks.
– **Does this work for everyone?**
– While these exercises are generally effective, individual results may vary based on factors
like genetics and lifestyle.
Author
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