工作讓你壓力山大？10種方式爲工作日減壓
Career stress? Here's how to simplify your 9 to 5.
感到職業壓力了？下面的方法可以簡化你的早九晚五。
1. Get a Head Start
從頭開始
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.
比平時早30分鐘出門。研究發現，早上你越不慌亂，那在這一天裏你就越不會緊張。
2. Bring Snacks
帶點零食
Bring a spill-proof coffee cup filled with your favorite brew to the office, and have a bag of nonperishable snacks on hand (try protein bars, 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. This way, even if you have to work through back-to-back meetings, you'll be able to grab some fuel.
用具有防溢功能的咖啡杯帶杯咖啡到辦公室去，手上拿一包不易碎的零食（蛋白棒、乾果和堅果、果汁盒，或椒鹽脆餅乾）。超過幾小時不吃零食會降低你的血糖水平，最終加劇壓力。通過這種方式，即使你要連續不間斷地開會，你也能夠補充一些能量。
3. Give Yourself Some Credit
給自己一些褒獎
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.
我們大多數人不會花時間來讚美自己所取得的成就。所以當你已經完成了一個臨時的或長期的目標時，告訴你自己，大聲地說：你做得真不錯！你會得到一股信心，讓身處工作場所瘋狂狀態中的你保持冷靜。
4. Schedule 10 Minutes of “Worry Time”
爲“焦慮”空出10分鐘
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.
關上辦公室的房門，或是坐在一間空的會議室裏，想想是什麼在讓你焦慮。帶一張白紙，畫出三欄：我焦慮的事，爲什麼我會焦慮，可能發生的最糟糕的情況。一旦你可以面對最糟糕的的情況，並且意識到它也許永遠不可能發生，你可以回去輕鬆地解決困擾你的事了。
5. Manage Your Email
管理郵件
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. Don't waste a message acknowledging receipt of an email, and put responses in the subject when possible so you don't have to compose a new message. Finally, 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.
每年全球發送的郵件約5.5萬億封，難怪你的收件箱要塞滿了。爲了少一些壓力，減少花在閱讀和發送郵件上的時間。不要浪費時間爲收到的郵件回覆“確認”回執；可能的話先填寫好回覆郵件的主題，這樣你就不用再重新編寫新郵件。最後，使用“三次原則”：如果你已經在一個主題上來回思考了三次，但你仍有困惑或是問題，拿起電話打過去。6. Stretch
伸個懶腰
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.
如果你的工作性質是久坐不起類，那這一點特別重要。試着擡起你的腿，伸展30秒。這個舉動可以減少因保持單一姿勢太久造成的血液凝塊的風險。另一種有用的練習是將手臂伸到脖子後面，用另一隻手頂住肘部進行伸展。交替兩手並重復。
7. Have a “Perspective Reminder”
給自己另一種視角提醒
Stress can overpower 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?
壓力有時可以壓倒你，但你的煩惱並沒有看上去那麼多。爲了提醒自己這一點，在你的辦公室裏擺一張圖片（一張在太空裏，或漫天星星的夜裏，或是海洋上拍攝的地球圖片），當你感到不知所措時，就看看它們。身在數不清的繁星夜空裏，還有那不停歇地拍擊岸邊的海浪，問問自己：最後期限真的有那麼重要麼？
8. Plan Ahead
提前計劃
When work is challenging, devote some of your own 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.
當工作異常艱鉅時，抽出一些私人時間，比如週末和晚上，爲下週做一個代辦清單。列個清單，在每一項邊上留個框框，當你完成事情後就在框框裏打個勾。你就能避免遺漏要做的事，你會保持關注眼前的工作，當你在所有的框框裏都打上勾時，非常讓人心滿意足。
9. Socialize With Colleagues
和同事聚會
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.
建議一週和同事來一次聚會，聚會時你們可以談談工作上的事。結合集體的智慧想出一個將事情做得更好的方法，提高工作效率，或改善關係。
10. Remind Yourself Why
提醒自己爲什麼要努力
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.
在辦公室裏擺上一些東西，來時時提醒你的個人生活：可以是你的配偶、孩子和寵物的照片，也可以是你自己在做很好玩的事情的照片，再放上一個可以讓你回憶起特殊場合的紀念品。當你感覺自己被工作淹沒壓力太大時，抽出5分鐘時間，看看這些擺在辦公室裏的東西，回想下每張照片拍攝的日期，拿起紀念品，讓自己的記憶回到當天。
