壓力大傷不起:向成功人士學習七個解壓祕招大綱

Feeling stressed? Of course you are. You have too much on your plate, deadlines are looming, people are counting on you, and to top it all off, you still have holiday shopping to do. You are under a lot of pressure — so much that at times, you suspect the quality of your work suffers for it.
覺得有壓力？這是再正常不過的了。你有太多事要操心，最後期限迫在眉睫，別人還都指望着你，最糟糕的是，你假期還要血拼購物呢。你承受着一堆壓力——壓力太大，以至於有時候，你會懷疑工作質量因此受到了影響。

This is life in the modern workplace. The difference between those who are successful and those who aren't is not whether or not you suffer from stress, but how you deal with it when you are seven scientifically-proven strategies for defeating stress whenever it strikes.
這就是現在的職場生活。成功人士與常人的區別不是在於有沒有遇到壓力，而是在於如何處理它們。下面有7個經過科學驗證的方法，可以幫你在壓力來襲時戰勝壓力。

1. Have self-compassion.
1.自惜自憐

Self-compassion is, in essence, cutting yourself some slack. It's being willing to look at your mistakes or failures with kindness and understanding — without harsh criticism or defensiveness. Studies show that people who are self-compassionate are happier, more optimistic, and less anxious and depressed. That's probably not surprising. But here's the kicker: they are more successful, too. Most of us believe that we need to be hard on ourselves to perform at our best, but it turns out that's 100 percent remember that to err is human, and give yourself a break.
“自憐”在本質上是放自己一馬。你更願意用仁慈和理解的心態看待錯誤或失敗——而不是嚴厲的批評或牴觸心理。研究表明那些自我憐憫的人更幸福、更樂觀、焦慮和沮喪也會更少，這並不令人驚訝。但有趣的是：這些人也更成功。我們很多人認爲對自己應該嚴格些，這樣才能表現的最好，但是結果說明這種想法大錯特錯。所以請記得人孰無過，要給自己休息的時間。

2. Remember the "Big Picture."
2.記得“大願景”

Anything you need or want to do can be thought of in more than one way. For instance, "exercising" can be described in Big Picture terms, like "getting healthier" — the why of exercising — or it can be described in more concrete terms, like "running two miles" — the how of exercising. Thinking Big Picture about the work you do can be very energizing in the face of stress and challenge, because you are linking one particular, often small action to a greater meaning or purpose. So when staying that extra hour at work at the end of an exhausting day is thought of as "helping my career" rather than "answering emails for 60 more minutes," you'll be much more likely to want to stay put and work hard.
你做的每件事都不只有一種思考方法。比方說，“鍛鍊”如果往大方面想，可以是“變得更健康”（鍛鍊的原因）或者是更具體的“跑兩英里”（如何鍛鍊）。當面對壓力或挑戰時想想“大願景”能讓你很有動力，因爲你把一個具體的、往往是很小的行動聯繫到很大的意義或目的上。所以當你勞累一天後還要多做一小時工作時，想想“這對職

3. Rely on routines.
3. 依靠常規方法

If I ask you to name the major causes of stress in your work life, you would probably say things like deadlines, a heavy workload, bureaucracy, or your terrible boss. You probably wouldn't say "having to make so many decisions," because most people aren't aware that this is a powerful and pervasive cause of stress in their lives. (This is why shopping is so exhausting — it's not the horrible concrete floors, it's all that deciding.)
如果我問你工作中主要的壓力來源，你可能會說截止期限、繁重的工作壓力、官僚制度或糟糕的老闆之類的事。你大概不會說“不得不做很多決定”，因爲很多人沒有意識到這是他們生活中普遍又強大的壓力來源。（這就是爲什麼逛街會那麼精疲力盡的原因——不是因爲一層層可怕的樓梯，而是因爲要做決定。）

The solution is to reduce the number of decisions you need to make by using routines. If there's something you need to do every day, do it at the same time every day. In fact, President Obama,mentioned using this strategy himself in a recent interview:
解決這類問題可以用模式化方法減少要做決定的數量。如果有些事你每天都要做，那每天都在相同的時候做。實際上，奧巴馬總統在最近的採訪中提到了自己使用這種方法：

You'll see I wear only gray or blue suits. I don't want to make decisions about what I'm eating or wearing. Because I have too many other decisions to make. You need to focus your decision-making energy. You need to routinize yourself. You can't be going through the day distracted by trivia.
你們看我只穿灰色或藍色的衣服。我不想在吃穿上頭疼，因爲其他太多事需要我做決定了。你需要集中做決定的精力，你需要將自己“模式化”。你不能在一天中因瑣事分心。4. Take five (or ten) minutes to do something you find interesting.
4. 花5到10分鐘時間做讓你感興趣的事。

It doesn't matter what it is, so long as it interests you. Recent research shows that interest doesn't just keep you going despite fatigue, it actually replenishes your energy. And then that replenished energy flows into whatever you do next.
不管是什麼，只要是讓你感興趣的事就行。最近研究表明興趣不只能讓你在疲勞時繼續前行，也能恢復能量。然後被恢復的能量可以幫你做接下來的事。

Keep these two very important points in mind: First, interesting is not the same thing as pleasant, fun, or relaxing (though they are certainly not mutually exclusive.) Taking a lunch break might be relaxing, and if the food is good it will probably be pleasant. But unless you are eating at the new molecular gastronomy restaurant, it probably won't be interesting. So it won't replenish your energy.
把以下兩點銘記心中：首先，興趣和高興、有趣、放鬆不一樣（雖然有共同之處）。午間休息或許可以放輕鬆，美食也會讓人很愉悅，但是除非在新開的分子烹飪學餐廳用餐，不然也算不上“有興趣”，所以也不會恢復你的能量。

Second, interesting does not have to mean effortless. The same studies that showed that interest replenished energy showed that it did so even when the interesting task was difficult and required effort.
第二，興趣不代表毫不費力的事。以上研究也同樣表明，有興趣的事可能會很困難，要很努力完成。

5. Add where and when to your to-do list.
5. 把時間和地點加在要做的事上

Do you have a to-do list? And do you find that a day or a week (or sometimes longer) will frequently pass by without a single item getting checked off? Stressful, isn't it? What you need is a way to get the things done that you set out to do in a timely manner.
你有要做的事情嗎？你會不會發現明明什麼都沒做，一天或一週（有時候會更久）就匆匆而逝呢？很有壓力，是吧？你需要的是找到一種方法可以讓事情按時做完。

This particular form of planning is a really powerful way to help you achieve any goal. Nearly 200 studies, on everything from diet and exercise to negotiation and time management, have shown that deciding in advance when and where you will complete a task (e.g., "If it is 4pm, then I will return any phone calls I should return today") can double or triple your chances of actually doing it.
這裏推薦一種強大的可以完成願望的方法，即計劃明細。從飲食、健康到協商、時間管理各個方面的將近200個研究，都顯示（使用計劃明細）事先計劃完成任務的時間和地點（舉個例子，下午四點，我要回那些今天本來要回的電話）可以將你真正完成事情的機率將提高兩到三倍。

6. See your work in terms of progress, not perfection.
6. 把工作看成進步的方法，而不是追求完美。

We all approach the goals we pursue with one of two mindsets: what I call the Be-Good mindset, where the focus is on proving that you have a lot of ability and that you already know what you're doing, and the Get-Better mindset, where the focus is on developing your ability and learning new skills. You can think of it as the difference between wanting to show that you are smart versus wanting to get smarter.
我們都用兩種心態達成目標：一種被我稱爲“把事情做好”的心態，主要用來證明你有能力，也已經知道如何做了。另一種是“將來可以更好”的心態，主要目的在提高能力和學習新技能上。你可以想想“展現自己的聰慧”和“讓自己更聰慧”的差別。

When you have a Be-Good mindset, you expect to be able to do everything perfectly right out of the gate, and you constantly (often unconsciously) compare yourself to other people. You quickly start to doubt your ability when things don't go smoothly, and this creates a lot of stress and anxiety. Ironically, worrying about your ability makes you much more likely to ultimately fail.
當你有“把事情做好”的心態，你希望每件事都能做得完美、恰如其分，而且一直（經常是無意識地）把自己和其他人做比較。當事情不順時，你很快開始懷疑自己的能力，這將造成很大的壓力和焦慮。諷刺的是，擔心自己能力會讓你更有可能失敗。

A Get-Better mindset leads instead to self-comparison and a concern with making progress — how well are you doing today, compared with how you did yesterday, last month, or last year? When you think about what you are doing in terms of learning and improving, accepting that you may make some mistakes along the way and you stay motivated despite the setbacks that might occur.
“將來可以更好”的心態，卻是自我比較和對取得進步的關心——和昨天、上個月、去年相比較，今天做得有多好？當想到在學習和取得進步方面所做的事時，要接受在過程中犯錯誤的可能，即使會遇到挫折，你也要保持前進的動力。

7. Think about the progress that you've already made.
7. 想想你已經取得的成就

Psychologically, it's often not whether we've reached our goal, but the rate at which we are closing the gap between where we are now and where we want to end up that determines how we feel. It can be enormously helpful to take a moment and reflect on what you've accomplished so far before turning your attention to the challenges that remain ahead.
從心理上說，我們怎麼想不取決於能否達成目標，而在於如何快速縮小現實與目標的距離。在把注意力轉向將來的挑戰時，花點時間思考下目前取得的成就，這將非常有用。