當(dāng)應(yīng)對職場壓力時(shí)

　　你工作的時(shí)段也許是一天中感覺壓力最大的時(shí)候，不過，事情并不是非這樣不可。接下來，小編給大家準(zhǔn)備了當(dāng)應(yīng)對職場壓力時(shí),歡迎大家參考與借鑒。

　　當(dāng)應(yīng)對職場壓力時(shí)

　　The time you spend at the office may be the most stressful part of your day, but it doesn't have to be. 你工作的時(shí)段也許是一天中感覺壓力最大的時(shí)候，不過，事情并不是非這樣不可。

　　You have a greater ability to shape your office environment than you may realize. 在營造工作環(huán)境上，你擁有的能力遠(yuǎn)比你認(rèn)為的要大。

　　 Take breaks throughout the day. It will help clear your mind and relieve pressure. Something as simple as going to the water cooler for a drink may do the trick. 小憩一下，一天多次。這能使你頭腦清醒，緩解壓力。簡單地去飲水機(jī)打杯水也會有幫助。

　　 Enroll1 in a noontime or an after-work exercise class. This will give you a chance to unwind and a way to relieve stress. 參加中午或下班后的鍛煉班。這會給你帶來一個(gè)放松的機(jī)會、幫你減壓。

　　 To help your workday go smoothly2, try pacing your activities: Do more demanding work in the morning, when your energy level is higher, and easier work later in the day, when you may be tired. 讓一天工作順利進(jìn)行，嘗試對工作"定步調(diào)“：早晨精力較好的時(shí)候做要求較高的工作;晚些時(shí)候當(dāng)你感到疲勞的時(shí)做比較容易的工作。

　　 Try listening to music recordings3, such as a pounding surf or songbirds, to help you relax. Such tapes are sold commercially. Use headphones if you'll be listening to them in the middle of the workday. 聽音樂，例如海浪拍擊聲或一些鳥叫，這能幫你放松。通常商店有售這些錄音帶。如果是在上班工作時(shí)聽記得要帶上耳機(jī)。

　　 Get to work early or stay late once a week. You may be able to accomplish more when you vary your routine. 一周早到一次或晚下班一次。使常規(guī)作息發(fā)生變化時(shí)，你可以完成更多工作。

　　If your stress comes from job insecurity, take stock of yourself. Update your resume, and remind yourself of your skills and strengths. Also, make sure you keep up with new developments in your field. This will make you valuable to employers. 如果你是由于工作的不穩(wěn)定而感到壓力，那么就該好好審視一下自己了。更新你的簡歷;考慮自己都有哪些技能和強(qiáng)項(xiàng)。確保讓自己跟上行業(yè)的最新發(fā)展。這能讓你對雇主更有價(jià)值。

　　Don't let work rumors4, which are usually false, cause you worry. A co-worker may just be thinking out loud about worst-case scenarios5. 不要讓職場上的流言蜚語(它們往往是虛假的)使你擔(dān)憂。那可能只是某位同事在瞎琢磨最糟糕的情況。

　　If your office is less structured (or if you are the boss), consider a company mascot6. A cat or dog can do wonders for workers' morale7. 如果辦公室中人們的職位等級不那么明顯(或者，如果你是老板)，考慮給公司找個(gè)吉祥物。 貓、狗在提升員工士氣上都能發(fā)揮奇效。

　　擴(kuò)展：什么是工作精神壓力?

　　Everyone is under some pressure in the workplace. Some external pressures can be a positive factor, helping2 us to be more productive. Some people actually thrive under short-term added pressure, and our bodies are designed to meet these short-term demands. Hormones3 including adrenaline are released to prepare us for a "fight or flight" response to demanding situations. However, excessive and prolonged stress can take its toll4, producing a range of physical and emotional health problems which have come to be grouped as "work-related stress".

　　There is no single cause of work-related stress. While stress can be triggered by sudden, unexpected pressures, it is often the result of a combination of stressful factors which accumulate over time. Some people can become so used to the symptoms of excessive stress that it goes unnoticed to their detriment5. Most work-related stress is related to management of work, relationships at work, organisational set-up and whether you feel you have power and control in your work.

　　The experience of stress is different for every person. Some people are affected6 more than others, so what is stressful for one person may not be stressful for another. It can depend on your personality type and on how you have learned to respond to pressure.

　　Typical triggers of stress include: 典型的會觸發(fā)精神壓力的事件

　　 lack of control over work 對工作缺乏控制力

　　 excessive time pressures 過長時(shí)間的壓力

　　 excessive or inflexible7 working hours 工作時(shí)間過長或不靈活

　　 too much or too little work or responsibility 太多或太少工作或責(zé)任

　　 confusion about duties and responsibilities 責(zé)任不清

　　 lack of job variety and interest 工作內(nèi)容比較單一，缺乏興趣

　　 inadequate8 training and possibilities for learning new skills 培訓(xùn)不足，學(xué)習(xí)提升的機(jī)會不夠

　　 poor work/life balance 工作和生活不平衡

　　 difficult relationships at work 與同事關(guān)系緊張

　　 lack of support and lack of contact with colleagues 缺乏來自同事的支持，和同事溝通不夠

　　 organizational confusion, restructuring, job change 組織混亂，公司重組，工作變動(dòng)

　　 uncertainty9 over job prospects10 工作前景不明朗

　　Symptoms of work-related stress 工作壓力表現(xiàn)出的癥狀

　　Work-related stress can manifest itself as physical and emotional health problems, and as altered ways of behaving at work and at home. 工作壓力可以身體問題或情緒問題的方式體現(xiàn)，并且同樣改變在工作中或家中的行為方式。

　　Physical symptoms 身體癥狀

　　 increased susceptibility to colds and other infections 容易感冒或得其他傳染病

　　 headaches 頭疼

　　 muscular tension 肌肉緊張

　　 backache and neckache 背疼，脖子疼

　　 excessive tiredness 過度疲勞

　　 difficulty sleeping 睡眠困難

　　 digestive problems 消化問題

　　 raised heart rate 心率上升

　　 increased sweating 多汗

　　 lower sex drive 性欲降低

　　 skin rashes 皮疹

　　 blurred11 vision 視覺模糊

　　Emotional and behavioral changes 情緒和行為變化

　　 wanting to cry much of the time 大部分時(shí)間想哭

　　 feeling that you can't cope 感到無能為力

　　 short temperedness at work and at home 在上班時(shí)和在家里都容易發(fā)脾氣

　　 feeling that you've achieved nothing at the end of the day 感覺一天下來什么也沒干成

　　 eating when you're not hungry 不餓也吃東西

　　 losing your appetite 沒胃口

　　 smoking and drinking to get you through the day 抽煙和喝酒來混過一天

　　 inability to plan, concentrate and control work 不能對工作進(jìn)行計(jì)劃，工作時(shí)不能集中精力，不能掌控工作

　　 getting less work done 完成的工作量減少

　　 poor relationships with colleagues or clients 和同事及客戶關(guān)系不好

　　 loss of motivation and commitment 缺乏動(dòng)力和敬業(yè)精神

　　那么，該如何應(yīng)對這些工作壓力呢?下一次我們來看看如何處理好這個(gè)影響工作和生活的問題。

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