帮助缓解工作压力的简单技巧

We live in a fast-paced world 和 stress can come from just about anyw在这里, including the workplace. 长期压力的影响——身体健康问题, 注意力难以集中, 焦虑, 抑郁症, 愤怒，甚至自杀——都是毁灭性的.

而 婚姻, 离婚 和 移动 are often ranked as the three most stressful events in contemporary life, 工作场所的压力也不甘落后. 根据2020年的一项研究 美国心理学会, 64% of employed people reported that work is a significant source of stress in their lives.

虽然人们当然可以在高压力的情况下茁壮成长, ignoring long-term stress at work can be damaging to your health 和 career.

工作压力的原因

工作场所的压力是真实存在的，而且可能存在 很多原因. 下面是一些最常见的:

• 长时间: 太长时间埋头苦干会让你付出代价, 让你感到疲劳，难以集中注意力.
• 沉重的工作量: Budgets 和 cutbacks can lead to workloads that feel insurmountable 和 contribute to feelings of 焦虑 和 抑郁症.
• 紧迫的期限: 用更少的时间做更多的事, can feel overwhelming 和 add to feelings of irritability or anger.
• 提高要求: Pressure to constantly work at peak performance can cause loss of confidence, 还有身体上的症状，比如头痛和胃病.
• 缺乏控制: 感觉微观管理, or having no input or control over the work you do or the way you do it can cause stress symptoms like apathy 和 loss of interest in work.
• 不足的金额: Lack of opportunity for advancement or low compensation can add to stress about money 和 feeling unengaged.

工作中的压力管理

T在这里 are plenty of changes at work that you can make to help control stress. Changing your habits 和 daily routine also has the benefit of helping reduce the 重复性劳损的风险. 而总压力, 最后期限, increased responsibilities 和 fear of termination can all contribute to a generally stressful atmosp在这里, 这并不意味着你必须在工作场所保持被动. 这里有一些你可以做的修改可能会有所帮助:

• 了解自己: We're often not even aware of the stress we're under, or if we are, we're not sure of the source. Try to stay in tune with your body 和 your emotions while you're at work. 在某些情况下你的心率会飙升吗? 请注意它. Do you find yourself particularly aggressive or angry around certain people? 请注意它. Is t在这里 a certain responsibility that makes you break into a cold sweat? 请注意它. 一旦你意识到压力的具体诱因, 也许你能对他们做点什么.
• 提高你的沟通技巧: Talking through your problems with a manager or a coworker in a calm, reasoned manner can go a long way toward repairing interpersonal relationships 和 ultimately reducing stress in the workplace. If you find yourself in a particularly heated or emotional exchange, 考虑一下休息一下，稍后再继续谈话. Be a good neighbor at work 和 don't be excessively negative toward coworkers, 即使你不同意他们的观点. And if you have a complaint or a problem to raise, work out beforeh和 what you want to say. Communicating your thoughts 和 feelings successfully can be a major relief of stress.
• 做深呼吸练习: 你可能不知道, 但当你焦虑或有压力时, 你的呼吸很可能是浅而不规则的. This creates a bad feedback loop, as irregular breathing can cause even more stress.
  • 每天花几分钟专注于深呼吸. Not only will it calm you down, but it can clear your mind 和 help you work.
  • 咨询, 瑜伽和冥想都提供了具体的深呼吸方法, 但总体思路通常是一样的. 坐直的时候, 长时间进食, 用鼻子深呼吸, 然后慢慢地用嘴呼气. Do this for several minutes — you might try closing your eyes, too. 你会惊讶于它是多么有效.

工作之外的压力管理

有可能你的日常生活和习惯, 毫无疑问，经过多年的发展, 是否造成了无法忍受的压力. Sometimes it's the simplest aspects of our lives that need to be revamped.

• 多睡一会儿: 睡眠不足和压力是密切相关的, 事实上, 形成恶性循环, 一个问题鼓励并促成了另一个问题. 我们需要睡眠来休息和处理压力. 然而，趋势正在朝着错误的方向发展. 根据 睡眠基金会, 35.2% of American adults average less than seven hours of sleep each night. 一般来说, 成年人每晚需要7-9小时的睡眠.
• 多运动: People have a built-in ability to fight stress: physical exercise. Scientists 和 health-care professionals are virtually unanimous in touting the benefits of a regular exercise routine. 慢跑, 骑自行车, 游泳, walking or just about anything else that gets your heart rate up will increase your brain's production of endorphins 和 improve your mood.
• 早退上班: 你可能会认为自己总是在忙碌, 但是匆忙上班对任何一天来说都不是一个好的开始. 试试这个实验:持续一周, leave home 15 minutes before your usual departure time 和 see what kind of impact it has.
• 健康饮食: Food we often crave when stressed — comfort foods like sugary items, 意大利面或炸薯条——会导致情绪和精力崩溃. Maintaining an even blood sugar level can help maintain energy 和 focus. 这可以通过少量、频繁的健康饮食来实现. 附近没有健康的东西? 在家准备一份健康的午餐，并带着它去上班.