抛开压力 Let Go of Stress

2021年1月27日
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抛开压力 Let Go of Stress

People in all professions are experiencing exceptionally high levels of workplace stress. In fact, job stress is listed as a top health threat. It may surprise you, though, that some stress is normal, even productive.

各行各业的人在工作场所都经历着极不寻常的压力。事实上,工作压力被列为威胁健康的首要因素。但你可能会感到惊讶,有些压力是正常的而且往往会产生积极的效果。

“Job stress is the norm for most people at work,” explains David Engen, a job consultant. “In fact, a lot of creative and wonderful things can happen under stress.”

工作顾问戴维·恩金表示:“工作压力对大部分人来说都是很平常的。事实上,压力之下,人们往往会做出很多有创意的、绝佳的事情。”

释放压力 Let It Go

Bursts of stress release hormones and activate the nervous system, sharpening our senses and raising alertness. This is a very functional response for emergencies.But simultaneously our pulses rise, our muscles tense and our immune system shuts down. Says James Campbell Quick, author or editor of six books on stress management, “Since you cannot escape stress, the key is learning to manage stress. You have to be able to let the stress go.”

突然而来的压力刺激人体释放出荷尔蒙,并激活神经系统,使我们的感觉敏锐,并提高灵敏度。这是在紧急状况下很实用的反应。但与此同时,我们的脉搏加快、肌肉紧张、免疫系统停滞。编著过六本有关压力掌控书籍的詹姆斯·坎贝尔·奎克说:“既然你无法逃避压力,重点就是去学会掌控压力。你得能释放压力。”

People who internalize stress can end up with a variety of medical, psychological and behavioral problems. These range from fatigue and frequent headaches to family breakdowns, depression and more. The modern workplace makes stress worse. Information comes faster, responses must be quicker, hours worked are rising and many employees worry about job security.

隐藏压力会导致各种生理上、心理上及行为上的问题。这些问题包括从疲劳、经常性头痛到家庭破裂、抑郁及更多的状况。现在的工作环境让压力变得更大。资讯来得更快,对此作出的反应也必须更迅速;工作时间增加,许多员工都担心工作保障问题。

One group at particular risk for negative job stress is working mothers. Dr. Murray A. Mittleman explains that for most people, levels of stress hormones drop at night. “But,” he says, “stress hormones in working women rise even higher in the evening.” That rise is likely due to their dual roles, combining home and work stress.

特别容易受负面工作压力影响的一群人是职业妇女。默里·米特尔曼博士指出,对大多数人来说,压力荷尔蒙在晚上会降下来。“但是,职业妇女的压力荷尔蒙在晚上甚至会升得更高。”这种上升归结于她们的双重角色,家庭和工作双重压力的交织。

Also at high risk are people with heavy stress both at home and on the job. “It can be scary when personal and work situations gang up on us,” says James Campbell Quick.

另一个高危险群是将沉重压力带到工作和家庭生活中的人。詹姆斯·坎贝尔·奎克说:“当个人及工作情况都联合起来压迫我们时,真的会很可怕。”

学会对抗压力 Learn to Fight Stress

You can take stress-prevention steps, which include everything from avoiding negative gossip to getting more sleep. Limiting caffeine, alcohol and other drugs can help, as can learning to say “no” to extra job requests.

你可以采取压力预防步骤,包括从避免负面的闲言碎语到多睡点觉。限制咖啡因、酒精及其他药物的摄入量会有所帮助;学会对额外的工作要求说“不”也有帮助。

People who manage stress well share certain traits, says Quick. They have a good social support system—a network of family and friends to turn to for sympathy and fun—they take time to relax, and they are physically fit.

奎克认为,能够掌控好压力的人都有某些共同的特性。他们有良好的社交支援系统——家庭及朋友建立的社交网是寻求同情及欢乐的对象——他们花时间放松,同时他们的身体也很健康。

In fact, Dr. Mittleman has found that exercise lowers the risk of a stress-triggered heart attack. “You can't live your life in a bland way, avoiding everything,” he says, “but you can live your life in a healthy way, eating well and exercising.”

事实上,米特尔曼博士发现,运动能够降低压力引起的心脏病发作的危险。他说:“你不能回避所有的事情,过一种平淡无味的生活。但你可以通过均衡饮食,多做运动来过一种健康的生活。”

六种克服压力的方法 Six Ways to Overcome Stress

1. Plan ahead. Ask positive questions about responsibilities, deadlines and expectations. Questions should show that you want to do the job better. If your workload is too heavy, say so. Good supervisors want employees to do well.

1. 预先计划,对交付给你的责任、限期及期望提出正面的问题。你所提出的问题应该表明你想把工作做得更好。如果你的工作负荷太重,就要说出来,好的上司希望员工能把事情做好。

2. Avoid constantly negative people. Too much negative affects morale and is contagious.

2. 避开个性消极的人。太多负能量会影响士气,还会传染。

3. Set priorities. Try to check e-mail only at select points during the day, for example.

3. 设定优先顺序。例如,在一天当中只在特定的时间才去查看电子邮件。

4. Keep in mind the importance of friends, hobbies and family. You are merely a person with a job. Don't let your job control your life.

4. 把朋友、爱好和家庭的重要性谨记在心。你不过就是个有工作的人,别让工作控制了整个生活。

5. Get enough sleep. Trading a half-hour of TV for extra sleep can change your attitude.

5. 睡眠要充足。把花在看电视上的半个小时挪来睡觉,这会改变你的生活态度。

6. Change your scenery. When you feel stressed, go to another room or take a walk outside. Take time off. Schedule vacations before you get overwhelmed.

6. 改变你周围的环境。当你感受到压力的时候,就走到另一个房间或是到外面散散步。找时间休假。在招架不住前就先安排休假。

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