壓力下工作的8個法則（通訊員稿）
[ 2006-12-26 11:24 ]
What would you say when you are under work pressure, "stressed out and
frantic" or "challenged and energized"? There's very little physiological
difference between the two, says a growing contingent of experts who claim work
stress has an upside. These experts believe that stress can strengthen you or
tear you down. In most eases, you can choose. The following are 8 ways to
perform better under pressure suggested by the experts.
1. Give stress a good name 積極地看待壓力
Why resent work stress- it's an
indicator that your career is advancing. Think of a heavy work load as an
exciting opportunity to push yourself, learn new skills and show your mettle.
Complaining depletes (耗盡) your energy; instead greet overloaded day with
optimism. Tell yourself, "This is a challenge I am capable of handling."
2. Put it in perspective 三思而后行
Sometimes it's impossible to talk about the
positive side of stress-say your computer crashes and you lose valuable work-but
you can moderate your reaction. Rate your distress on a scale of 1 to 10, 1
being mild irritation and 10 extreme panic or anger. Now, rank the importance of
the situation from 1 (a notice) to 10 (you're fired). If your distress ranks
higher than the seriousness of the situation, ask yourself: Is this something I
will remember in four years, four months, four days? Then downshift your
response accordingly, saving your emotional energy for disasters.
3. Alternate tasks 調節工作節奏
Blocking out an entire day or week for a
high-priority project increases your anxiety without boosting your
productivity-in fact; you may lose perspective and focus. You need to create a
rhythm to your work to recharge. Every 60 to 90 minutes, take a break from your
primary activity and do something different for 15 minutes. If you've been
reading at your desk, walk into someone's office to brainstorm on another
project. Don't worry about breaking your concentration. You'll return to your
task refreshed and determined.
4. Shake a leg 適當運動
Regular exercise is critical to stress management, and
mini workouts during the day can release pent-up energy. Most people tend to
neglect some exercise which you can actually do everyday, such as walk to your
or someone's office instead of taking the elevator; stand up and stretch your
back and neck muscles while you are on the phone, and so on.
5. Straighten up your desk 整理辦公桌
Rearranging pencils may not be a form of
procrastination (拖延，耽擱) after all. It has been proved that tiding your desk is
one of the most common, and effective, ways workers calm and focus themselves.
Organizing helps people reduce tension and get into a productive frame of mind.
6. Refuel 注意補充能量
Tempted to skip meals and pull late nights when you feel
the heat at work? Both could lead to burnout. Get stick to eight hours of sleep,
and go to bed at the same hour every night. Avoid big meals but much
high-carbon, low-fat snacks every few hours. Lay off the alcohol, which can
disturb your sleep patterns.
7. Tackle your fears 解決讓你恐懼的問題
Pressure doesn't paralyze you, fear does.
Often, your stress comes from worrying rather than from the work assignment or
problem you're grappling with. Itemize every element of a project that has you
scared. Are you worried about a presentation because you've never spoken in
front of a group of people, you don't know what to wear and the slide projector
isn't working correctly? Write down these fears and methodically address each
one.
8. Spend time with your friends 多和朋友交流
During high-pressure periods, don't
lock yourself in a room with your work. Socializing with friends and colleagues,
getting together with people who make you laugh and change your perspective,
will revitalize and inspire you. You want positive social support, so offer your
friends progress reports and ask them for feedback, solution and encouragement.
（來源：阿里巴巴 上海對外貿易學院通訊員俞敏供稿 英語點津Annabel 編輯） |
