压力下工作的8个法则

　　1. Give stress a good name 积极地看待压力

　　Why resent work stress- it's an indicator⁴ that your career is advancing. Think of a heavy work load as an exciting opportunity to push yourself, learn new skills and show your mettle⁵. Complaining depletes⁶ (耗尽) your energy; instead greet overloaded⁷ day with optimism. Tell yourself, "This is a challenge I am capable of handling."

　　2. Put it in perspective 三思而后行

　　Sometimes it's impossible to talk about the positive side of stress-say your computer crashes and you lose valuable work-but you can moderate your reaction. Rate your distress⁸ on a scale of 1 to 10, 1 being mild irritation⁹ and 10 extreme panic or anger. Now, rank the importance of the situation from 1 (a notice) to 10 (you're fired). If your distress ranks higher than the seriousness of the situation, ask yourself: Is this something I will remember in four years, four months, four days? Then downshift your response accordingly, saving your emotional energy for disasters.

　　3. Alternate tasks 调节工作节奏

　　Blocking out an entire day or week for a high-priority project increases your anxiety without boosting your productivity-in fact; you may lose perspective and focus. You need to create a rhythm to your work to recharge. Every 60 to 90 minutes, take a break from your primary activity and do something different for 15 minutes. If you've been reading at your desk, walk into someone's office to brainstorm¹⁰ on another project. Don't worry about breaking your concentration. You'll return to your task refreshed and determined¹¹.

　　4. Shake a leg 适当运动

　　Regular exercise is critical to stress management, and mini workouts during the day can release pent-up energy. Most people tend to neglect some exercise which you can actually do everyday, such as walk to your or someone's office instead of taking the elevator; stand up and stretch your back and neck muscles while you are on the phone, and so on.

　　5. Straighten up your desk 整理办公桌

　　Rearranging pencils may not be a form of procrastination¹² (拖延，耽搁) after all. It has been proved that tiding your desk is one of the most common, and effective, ways workers calm and focus themselves. Organizing helps people reduce tension and get into a productive frame of mind.

　　6. Refuel 注意补充能量

　　Tempted¹³ to skip meals and pull late nights when you feel the heat at work? Both could lead to burnout. Get stick to eight hours of sleep, and go to bed at the same hour every night. Avoid big meals but much high-carbon, low-fat snacks every few hours. Lay off the alcohol, which can disturb your sleep patterns.

　　7. Tackle your fears 解决让你恐惧的问题

　　Pressure doesn't paralyze you, fear does. Often, your stress comes from worrying rather than from the work assignment or problem you're grappling with. Itemize every element of a project that has you scared. Are you worried about a presentation because you've never spoken in front of a group of people, you don't know what to wear and the slide projector¹⁴ isn't working correctly? Write down these fears and methodically address each one.

　　8. Spend time with your friends 多和朋友交流

　　During high-pressure periods, don't lock yourself in a room with your work. Socializing with friends and colleagues, getting together with people who make you laugh and change your perspective, will revitalize and inspire you. You want positive social support, so offer your friends progress reports and ask them for feedback, solution and encouragement.

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