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压力山大怎么办?十招释放你的职场压力

发布时间:2015-11-17 13:55:08

提早30分钟出发。调查表明,早上越放松,接下来的一天心情就会越好。


1. Get a Head Start

提早出发

Leave home 30 minutes earlier than normal. Studies find that the less rushed you feel in the morning, the less stressed you'll be for the rest of the day.

提早30分钟出发。调查表明,早上越放松,接下来的一天心情就会越好。

2. Bring Snacks

备点小零嘴

Bring a spill-proof coffee cup filled with your favorite brew to the office, and have a bag of nonperishable snacks on hand (dried fruit and nuts, juice boxes, or pretzels). Going for more than a few hours without a snack can cause your blood sugar levels to drop, and you'll end up exacerbating stress.

准备一个防洒的咖啡杯,泡一杯自己最爱的现磨咖啡,再备一些不容易变质的小零嘴(干果或坚果,果汁饮料,或者脆饼干)。如果连续几小时没有进食,血糖就会下降,压力也会加剧。

3. Give Yourself Some Credit

为自己打气

Most of us don’t take enough time to praise ourselves for doing things well. So when you’ve completed an interim or long-term goal, tell yourself—out loud—what a good job you’ve done. You’ll get a burst of confidence that will go a long way towards helping you maintain your cool amid the workplace madness.

许多人常常忘了为自己叫好。所以当你完成了一个近期或者长期任务时,大声地对自己说:“你真棒”。这些自信将会让你在一堆工作面前沉着应对。

4. Schedule 10 Minutes of “Worry Time”

花10分钟梳理你的烦恼

Close your office door or go sit in an empty conference room and think about what's stressing you out. Bring a sheet of paper and divide it into three columns: My Worry; Why It Worries Me; Worst Thing That Could Happen. Once you confront the worst-case scenario, and realize that it probably won't ever happen, you can get back to work with your worry load lightened.

关上你办公室的门或者到空着的会议室去想想是什么让自己倍感压力了。在纸上罗列出:我的压力、产生压力的原因和压力会导致的最坏结果。一旦你知道了最坏的情况,你会意识到也许这些情况并不会发生,这样你就可以回去轻松工作了。

5. Manage Your Email

管理邮件

With about 5.5 trillion emails sent each year, it's no wonder your inbox is overflowing. To keep from stressing out, cut down the amount of time you spend reading and sending emails. Use the “rule of three”: if you’ve gone back and forth on a topic three times and you’re still confused or have questions, pick up the phone.

每年大约会产生5.5万亿封电子邮件,所以你的邮箱爆满也很正常。你可以通过减少读、写邮件的时间来减压。运用“三遍原则”:当你看一封邮件三遍甚至四遍仍然感到困惑的时候,就打电话吧。

6. Stretch

舒展身体

This is especially important if you have a sedentary job. Try lifting your legs up and stretching them for 30 seconds. This movement reduces the risk of blood clots that can result from sitting too long in one position. Another useful exercise is to put one arm behind your neck and stretch it by holding on to the elbow with the opposite arm. Switch sides and repeat.

舒展身体对于长时间坐着的你非常重要。抬脚伸展30秒。这个动作可以减少长时间固定姿势而引起的血液不畅。你还可以一只手放到脖子后,拉伸另一只手肘。两手交换位置,重复该动作。

7. Have a “Perspective Reminder”

远景图开阔心胸

Stress canoverpower you at times, but your troubles are smaller than they seem. To remind yourself of that, keep a picture in your office—the earth taken from space, a starry night or the ocean—and look at it whenever you feel overwhelmed. Amid countless stars and the timeless crashing of waves against the shore, how important is that deadline, really?

有时你会觉得压力无法承受,但其实结果并没有想象得那么糟。在办公桌上放一张图片,比如从太空拍摄的地球,满天繁星的夜空或者波涛汹涌的大海。当你感觉压力过大时,看看图片。当你看到不可胜数的繁星和源源不断拍打海岸的浪花,你的心胸立刻会开阔起来,此时你会觉得工作期限也不过就是不足为道的小事。

8. Plan Ahead

提前计划

When work is challenging, devote some of your down time, like weekends and evenings, to making a to-do list for the next week. Make a list, place boxes next to each item, and tick off the boxes as you get things done. You’ll avoid forgetting anything, you’ll stay focused on the job, and it’s very satisfying to tick off those boxes.

当面对有挑战的工作时,花些闲暇时间比如周末或晚上罗列出下星期要做的事情。逐条写下来,做完了就划掉。这能够避免遗漏事情,能够使你注意力集中在工作上,同时划掉清单也会让你很有成就感。

9. Socialize With Colleagues

与同事交流

Suggest a once-a-week gathering with your co-workers where you can talk about a particular work issue. Use your collective brain to figure out how to do something better, enhance productivity, or improve relationships.

建议一周和同事交流一次关于工作上的事。利用集体的力量使工作做得更好,更有效,同时提升同事间的感情。

10. Remind Yourself Why

不要忘记生活的欢乐

Make a display in your office to remind you of your personal life. Include pictures of your spouse, children, and pet, a photograph of yourself doing something fun, plus a memento that reminds you of a special occasion. When you feel yourself getting overwhelmed and stressed out, take five minutes and simply enjoy the display. Recall the day each picture was taken. Hold your memento and return in your memory to the day you got it. Now you’re ready to return to work.

在办公室放些私人物品,比如妻子或丈夫,孩子,宠物,或者自己开心时的照片,又或者是具有特殊纪念意义的物品。当你感觉压力过大时,花五分钟时间欣赏下这些陈列品。回忆拍照的时刻或者获得纪念品的当天,然后再投入工作。



 
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