工作壓力大？5個方法有助緩解

It’s that time of the year again - the time of year where our obligations seem to be calling our name from all directions. Thankfully, Stress Awareness Month is April, which increases awareness of the causes and remedies for stress. As workers, it’s often difficult to manage our stressors because of the various distractions that consume our thoughts. With that said, here are five tips to help manage stress more effectively in the workplace.

又到了同一個時候了——一年中我們的義務似乎從方方面面召喚着我們。值得慶幸的是，“壓力宣傳月”是四月份，可以喚起大家對壓力的來源與治療方法的意識。對於工作者來說，我們常常由於各種消耗思維的干擾而感到難以處理壓力源。由此，下面爲大家介紹5個小訣竅，幫助我們在職場中更有效地調節壓力。

1) Acknowledge feelings of stress.

1）承認壓力情緒。

A constant feeling of being overwhelmed, health problems ranging from abnormal heart rate to hair loss, or racing thoughts running a hundred miles an hour in your head ― stress can manifest in a number of ways that harm your emotional and physical wellbeing. The first step to eliminating these negative effects is to acknowledge your stress and be willing to find ways to manage it. Feeling constantly overwhelmed or under pressure doesn’t make you weak or incapable, but it is a sign that you need to make your mental and physical health a priority.

常常感覺情緒崩潰，從心律異常到掉頭髮的健康問題，或者腦海裏各種想法之間的較勁——壓力可以有許許多多的表現形式，損害着你的身心健康。消除這些負面影響的第一步就是承認自己的壓力並且敢於尋找調節方法。常常感到情緒崩潰或壓力巨大並不會使你變弱或者失去能力，但確是一個驅使你把身心健康當作首要的信號。

2) Identify the stressors in your life.

2）辨識生活中的壓力源。

Although this may seem obvious, it’s much harder than it appears. Usually we get stressed because of the various projects, assignments, or tasks that are due. However, pinpointing the exact source of stress such as a particular work project or a personal challenge is crucial to reducing or even eliminating stress. So, prioritize a time to sit down and identify the primary cause of your stress, and work on reducing that stress one step at a time.

雖然這麼做可能是顯而易見的，但是辨識它比等它出現似乎更加困難。通常我們會因爲各種各樣的項目任務或者到期的任務而感到壓力大。然而，準確找出確切的壓力來源，比如某一特定的工作項目或個人挑戰，對於減緩或消除壓力來說都是至關重要的。所以，給自己優先安排一個時間段，坐下來，辨識出你的壓力最主要的來源，然後一次一步地逐步消除壓力。

3) Strike a balance.

3）尋求平衡點。

According to WebMD, stress is often induced by taking on a lot of responsibility at work or having a high workload. Because our minds tend to be consumed by work-related tasks which consume time, we put the “excess” things, like our personal lives, on the back burner. Finding that balance, and taking the time enjoy activities, like spending time with loved ones or going for a run, helps reduce the perceived salience of the stressor. When we actually take that minute to recognize and indulge in important life events, we become happier, and as a result, less stressed.

根據美國WebMD醫療服務網站的報告顯示，壓力的來源常常是承擔了與工作相關的責任或者巨大的工作量。由於我們的精神通常都會投入到耗時的工作任務當中，我們把那些“額外”的事情，比如我們的私人生活，晾在一旁。找到工作和生活中的平衡點，花點時間享受空餘活動，比如與心愛的人一起或者去跑跑步，都能夠舒緩明顯的壓力情緒。當我們真的能夠騰出時間意識並投入到重要的生活事情當中，我們就會越來越快樂，最終就會越來越少壓力。

4) Talk therapy.

4）談話療法。

Share the burden. According to Experience Life, the effects of bottled-up stress are decidedly negative and reduce our long term well-being. By discussing the problems with a friend, relative or registered therapist, we can confide and share concerns. Talking to someone who can also relate to the issues is a large part of coping with stress; usually speaking to a similarly situated coworker or someone in the same field has proven more helpful than someone dissimilar.

分享你的負擔。根據《體驗生活》雜誌的研究，抑制已久的壓力的影響絕對是負面的，而且會損害我們長久的健康。通過與朋友、親人或註冊治療師探討自己遇到的問題，我們可以吐露心事和表達自己的擔憂。如果跟相關人士交談，你可以很大程度地緩解壓力，因爲通常與處境相似的同事或者在同一領域的某個人聊天，早已有證據證明會比與門外漢交談更奏效。

5) Exercise.

5）體育鍛煉。

Walk, run, jog, swim, cycle, do yoga ― do anything. Scientifically speaking, exercise releases endorphins which make us feel happier, or in a better mood. If our spirits are lifted, we’re more productive and do not associate negative feelings with the workplace. Additionally, exercise is a great time for reflection.

散步，跑步，慢跑，游泳，騎自行車，瑜伽鍛鍊——參與任意一項運動。科學地說，體育鍛煉能夠釋放出胺多酚使我們感到更快樂或者心情更愉悅。如果我們的精神得到提升，我們的工作效率就會更高，也不會把負面的情緒帶到工作環境當中。再者，鍛鍊的過程是一個適合自我反思的好時機。

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