職場必修：簡易7招教你告別壓力

Do you feel like you’re always stressed on the job? Unfortunately, you’re not alone. Some 83 percent of American workers say they often feel stressed at their jobs. If this isn’t bad enough, apparently our workplace lives are just getting more stressful. The same poll by Harris Interactive for Everest College found only 73 percent of workers cited frequent stress just last year, meaning our stress levels have risen by 10 percent in just 12 months.
在工作中，你是不是時常感覺有壓力？不幸的是，這並不是個體現象。83%的美國人反映自己經常在工作時感覺很有壓力。更不幸的是，現代人的工作生活顯然正在朝着更大壓力的方向發展。哈里斯互動調查公司爲珠峯學院做了同樣調查，報告顯示73%人表示僅在去年一年工作時間裏就頻繁地感覺有壓力。這意味着僅僅12個月，人們的工作壓力強度就上升了10%。（小編注：Everest College，珠峯學院是美國及加拿大安大略湖地區開展職業生涯培訓的盈利性社區學院體系。）

Unsurprisingly, work stress is bad for your health and for your productivity. Rushing around in a frenzy can actually infect your team with second-hand stress, according to DePaul University professor Robert S. Rubin. Plus, the more we rush, the less we’re able to focus on any one specific task.
毫無疑問，工作壓力對健康和效率都有負面作用。據芝加哥德保羅大學的羅伯特·魯賓教授講，工作中風風火火行事的人，還會給自己的團隊成員造成二手壓力。而且，越着急，越不能集中注意力去執行任何一個特定任務。

“No one wants to be seen as the slowest moving object in the solar system. You have to keep up with the Joneses—literally,” Ben Jacobson, co-founder of Conifer Research, told The Wall Street Journal.
“沒有人想要太陽系裏移動速度最慢物體的美名。不誇張地講，你必須跟着攀比。” （從事公司行爲與文化研究的芝加哥公司）“常青研究”的聯合創始人本·雅各布森在《華爾街日報》講道。

Whatever happened to workplace simplicity? It’s time to cut back on your stress by taking a few simple steps to declutter your work life. Here are a few ways to go back-to-basics and show your career stress the door:
辦公室的簡化想法去哪兒了？現在是時候採取一些簡單的方法減壓，調整你的工作生活了。以下是一些迴歸根基、驅走工作壓力的方法：

1. Kick Your Email Addiction
1. 從郵件中脫身

This might be hard to face, but it’s best to just tackle the truth directly: you have an addiction and it’s your inbox. So many workers spend much of their day just playing catch-up to their emails. You might be in the middle of work when you hear the siren beep of a new email zooming into your inbox, and suddenly your work is halted so you can take a look.
這點也許很難做到，但最好直面真相：你上癮了，罪魁禍首是收件箱。很多人將一天中的大多數時間都花在查收郵件上。當你聽到新郵件到達的提示音時，也許你正在工作，然後就中斷手中的工作去查郵件了。

It’s time to detox from your inbox. Choose a few times during your day to check your email and stick to this schedule no matter what. For instance, you can check once in the morning, once around lunch, and a follow-up time an hour or two before clocking out. By limiting the amount of time you spend lost in your inbox, you can tune out the noise and allow yourself to focus.
是時間戒掉收件箱之癮了。選擇一天中的幾段時間查收郵件，並且無論怎樣都堅持這樣的安排。比如，你可以早晨查一次，午飯左右查一次，然後在下班之前一到兩小時再跟進一次。避免了沉迷於收件箱所花費的時間，你就可以清除干擾，集中精力。

2. Steer Clear of Workplace Drama
2. 遠離辦公室鬧劇

You came to your office to work and yet somehow your workplace has become more political than an episode of House of Cards. Office politics hurts company morale, and 47 percent of workers feel office politicking also hurts productivity. Sadly, a study by Robert Half International found 60 percent of workers felt like they had to play the game.
你去辦公室工作，但不知怎的辦公室變得比《紙牌屋》的劇集還政治化。辦公室政治會影響公司士氣，且47%的員工表示辦公室的政治化同時影響效率。可悲的是，“羅勃海佛國際”的一個研究顯示，60%的員工覺得他們不得不配合辦公室的政治遊戲。

Don’t get caught up in stressful office politics. Let your work speak for itself and take yourself out of negative situations where gossip flows and hurt feelings flourish. One of the best ways to simplify your work life is to steer clear of the drama.
不要陷入壓力重重的辦公室政治中。做好自己的事情，讓工作成果自己說話。遠離那些流言蔓延、惡語傷人的負面情境。簡化工作生活最好的方法之一就是遠離辦公室鬧劇。

3. Give Yourself a Break
3. 給自己創造休息時間

If you feel like you’ve hit a wall after lunch, know you’re not alone. According to research, your body hits a sleepiness peak around 2 p.m.
午飯後犯困的不止你一個。研究表明，下午兩點左右睏意最濃。

Instead of taking a nap, which is still frowned upon in many workplaces, give yourself a little mental break. Take a few minutes to check in with friends on social media or take a walk outside to clear your head. Don’t stress if your attention is lagging -- instead, give yourself permission to let your mind wander.
與其午間打盹討人嫌，不如讓自己在心理上放鬆下。花幾分鐘時間在社交網絡上看看朋友的動態，或者外出走走清醒頭腦。不要因爲注意力不能集中而感覺有壓力——相反，給自己走神的權利。4. Surround Yourself With Positivity
4. 營造正能量氛圍

It’s hard to feel stressed when you’re looking at a picture of a baby animal. This is certainly what researchers at Hiroshima University discovered when they found pleasant images such as tiny kittens make workers more productive.
當你在看一張動物寶寶的圖片時，很難感到有壓力。這也是日本廣島大學的研究人員的發現——諸如小貓照片等讓人愉快的圖片，可以讓員工更有效率。

To cut down on stress, surround your office space with positive images. Don’t leave your office or cubicle empty -- fill it with plants, posters, and pictures of loved ones. A positive work environment can work as a pick-me-up when you get particularly stressed.
爲了減小壓力，可以在辦公室放些積極的圖片。不要讓你的辦公室或者格子間空着——用植物、海報和愛人的照片裝飾起來。積極的工作環境尤其能在你壓抑的時候激勵你。

5. Communicate Regularly
5. 頻繁交流

It’s easy to feel overwhelmed if you don’t think your voice is being heard by upper management. In fact, less than one-third of workers felt management would change practices based on suggestions and feedback provided by employees. You want to be respected at your company, and the best way is to make your voice heard. Cultivate communication networks with your coworkers, your team, and your boss. If your workload is overwhelming, don’t be afraid to say something and ask for practical solutions to cut down on your stress levels.
如果你覺得上面的管理層聽不到自己的聲音，就很容易受打擊。實際上，不到三分之一的員工覺得管理層可以基於員工們的建議和反饋改變執行方式。你希望被公司尊重，最好的方法就是說出自己的想法。建立和同事、團隊以及老闆的溝通網。如果覺得工作量太大，大膽講出來，要求實際的解決方法來減小自己的壓力。

6. Learn to Say No
6. 學會拒絕

You might want to do everything and tackle every possible challenge, but sometimes the biggest challenge is finding the strength to say no. Taking on too much responsibility is the best way to end up burnt out and feeling frayed. Research by the University of California in San Francisco found people with difficulty saying no are more likely to experience stress. While unpleasant, sometimes the healthiest thing you can do is bow out gracefully and avoid overextending yourself.
你也許什麼都想做，任何挑戰都想接招，但有時最大的挑戰是鼓起勇氣拒絕。擔太多責任是讓你過勞累緊張的最主要原因。位於舊金山的加利福尼亞大學發表的研究表明，拒絕更容易帶來緊張。雖然拒絕別人不是件愉快的事情，但有時最健康的做法就是禮貌地回絕，避免操勞過度。

7. Take Note of Your Silver Linings
7. 積累點滴喜悅

It’s easy to let the little stresses on the job pile up and blot out the things you genuinely love about the job. Every day, take a few minutes from your schedule to jot down your workplace “silver linings.” Write down a project you’re excited about tackling, a nice thing a coworker did, or even a reminder of why you love your job. It’s easy to make a mountain out of a molehill, but don’t let the daily grind rid you of your career passion.
工作中小小的壓力很容易累積起來，進而掩蓋你真心喜歡這份工作的方面。每天，花幾分鐘時間記錄下工作中的“點點希望”。寫下一個你爲之興奮的項目，一件同事做的好事，甚至一個提醒自己爲什麼喜歡這份工作的理由。壓力很容易積少成多讓人喘不過氣，但不要讓每天的瑣事磨掉你的職業激情。

Stress doesn’t have to weigh down your career. To become happier and more productive, it’s time to simplify your working life.
壓力不一定會壓低你的職業高度。想要更快樂高效，現在就開始精簡你的工作生活吧。