Career stress? Here's how to simplify your 9 to 5.

感到職業(yè)壓力了?下面的方法可以簡(jiǎn)化你的早九晚五。

1. Get a Head Start

從頭開(kāi)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(shí)早30分鐘出門。研究發(fā)現(xiàn)，早上你越不慌亂，那在這一天里你就越不會(huì)緊張。

2. Bring Snacks

帶點(diǎn)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、干果和堅(jiān)果、果汁盒，或椒鹽脆餅干)。超過(guò)幾小時(shí)不吃零食會(huì)降低你的血糖水平，最終加劇壓力。通過(guò)這種方式，即使你要連續(xù)不間斷地開(kāi)會(huì)，你也能夠補(bǔ)充一些能量。

3. Give Yourself Some Credit

給自己一些褒獎(jiǎng)

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(shù)人不會(huì)花時(shí)間來(lái)贊美自己所取得的成就。所以當(dāng)你已經(jīng)完成了一個(gè)臨時(shí)的或長(zhǎng)期的目標(biāo)時(shí)，告訴你自己，大聲地說(shuō)：你做得真不錯(cuò)!你會(huì)得到一股信心，讓身處工作場(chǎng)所瘋狂狀態(tài)中的你保持冷靜。

4. Schedule 10 Minutes of “Worry Time”

為“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(guān)上辦公室的房門，或是坐在一間空的會(huì)議室里，想想是什么在讓你焦慮。帶一張白紙，畫出三欄：我焦慮的事，為什么我會(huì)焦慮，可能發(fā)生的最糟糕的情況。一旦你可以面對(duì)最糟糕的的情況，并且意識(shí)到它也許永遠(yuǎn)不可能發(fā)生，你可以回去輕松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(fā)送的郵件約5.5萬(wàn)億封，難怪你的收件箱要塞滿了。為了少一些壓力，減少花在閱讀和發(fā)送郵件上的時(shí)間。不要浪費(fèi)時(shí)間為收到的郵件回復(fù)“確認(rèn)”回執(zhí);可能的話先填寫好回復(fù)郵件的主題，這樣你就不用再重新編寫新郵件。最后，使用“三次原則”：如果你已經(jīng)在一個(gè)主題上來(lái)回思考了三次，但你仍有困惑或是問(wèn)題，拿起電話打過(guò)去。

6. Stretch

伸個(gè)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(zhì)是久坐不起類，那這一點(diǎn)特別重要。試著抬起你的腿，伸展30秒。這個(gè)舉動(dòng)可以減少因保持單一姿勢(shì)太久造成的血液凝塊的風(fēng)險(xiǎn)。另一種有用的練習(xí)是將手臂伸到脖子后面，用另一只手頂住肘部進(jìn)行伸展。交替兩手并重復(fù)。

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(shí)可以壓倒你，但你的煩惱并沒(méi)有看上去那么多。為了提醒自己這一點(diǎn)，在你的辦公室里擺一張圖片(一張?jiān)谔绽铮蚵煨切堑囊估?，或是海洋上拍攝的地球圖片)，當(dāng)你感到不知所措時(shí)，就看看它們。身在數(shù)不清的繁星夜空里，還有那不停歇地拍擊岸邊的海浪，問(wèn)問(wèn)自己：最后期限真的有那么重要么?

8. Plan Ahead

提前計(jì)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(dāng)工作異常艱巨時(shí)，抽出一些私人時(shí)間，比如周末和晚上，為下周做一個(gè)代辦清單。列個(gè)清單，在每一項(xiàng)邊上留個(gè)框框，當(dāng)你完成事情后就在框框里打個(gè)勾。你就能避免遺漏要做的事，你會(huì)保持關(guān)注眼前的工作，當(dāng)你在所有的框框里都打上勾時(shí)，非常讓人心滿意足。

9. Socialize With Colleagues

和同事聚會(huì)

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.

建議一周和同事來(lái)一次聚會(huì)，聚會(huì)時(shí)你們可以談?wù)劰ぷ魃系氖?。結(jié)合集體的智慧想出一個(gè)將事情做得更好的方法，提高工作效率，或改善關(guān)系。

10. Remind Yourself Why

提醒自己為什么要努力

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.

在辦公室里擺上一些東西，來(lái)時(shí)時(shí)提醒你的個(gè)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(gè)可以讓你回憶起特殊場(chǎng)合的紀(jì)念品。當(dāng)你感覺(jué)自己被工作淹沒(méi)壓力太大時(shí)，抽出5分鐘時(shí)間，看看這些擺在辦公室里的東西，回想下每張照片拍攝的日期，拿起紀(jì)念品，讓自己的記憶回到當(dāng)天。