如何有效排解工作壓力：14個方法

我們都經歷過數月的超時工作、無數個無眠之夜，承受過重大責任和壓力。我們肩負着太多期望，害怕失敗。所以有些時候，我們會再也承受不住，莫名落淚。自然這些都不是常態。可即便在正常情況下，你也會遇到不少煩心的時刻、棘手的問題。要在壓力重重的工作中保持積極狀態，絕對是個挑戰。下面就教你14個排解壓力的方法。

Don’t go to sleep too late – when you don’t get enough sleep at night there is a big chance that you will feel tired and irritated the next day。

一、不熬夜。如果晚上沒睡好，第二天你很可能無精打采、悶悶不樂。

Wake up with a smile – simply convince yourself that it’s going to be a really nice day. In the worst case it won’t, but on the other hand if you start off with a gloomy mood, the day will definitely be terrible. So you’ve got nothing to lose, right?

二、醒來給自己一個微笑。告訴自己今天會是美好的一天;萬一事與願違，而你又哭喪着臉，那這一天肯定會過得很糟。微笑又不賠本，對不對?

Have a mini-work out – I know it’s very difficult to start a work out when you are sleepy and have a busy working day ahead. But have at least 10-15 minutes stretching and you will feel much better。

三、稍微運動運動。我知道，當你又累又有一大堆工作要做時，很難去鍛鍊身體。但是，至少留10-15分鐘伸伸胳膊踢踢腿，這樣也能趕走疲勞。

Take a shower – this will freshen you up and make you feel completely awake and positive. It will also relax your muscles after the work out。

四、衝個澡。這能讓你神清氣爽、打起精神，也可以放鬆你運動後的肌肉。

Have a healthy breakfast – I have heard this a thousand times and I know it’s true. And I never had breakfast before going to work. That’s very unfortunate because whenever I had unplanned early morning meeting or urgent issue to deal with all I could do was regret that I did not have breakfast. As a result my mood was spoiled。

五、吃營養早餐。這話我已經聽爛了，但很管用。以前我上班從不吃早餐，一遇到額外會議或緊急情況要處理，我就後悔莫及，整個心情全毀了。

Make a to do list – Yes, lists are very important. They help you visualize how much work you have for the day as well as not forget anything. Having your work volume right in front of you will help you implement effective time management。

六、制定任務清單。列出要做的事情很重要。這讓你對當天工作一目瞭然，以免遺漏。將這些工作內容放在眼前，這樣執行起來更有效。

Squeeze time for lunch– yes, you are too busy. Yes you do not have time for lunch…, if you don’t eat when you are hungry, your work will be extremely unproductive and most of it won’t be done anyway。

七、擠時間吃午飯。是的，你很忙，連吃午飯的時間都沒有……但是，如果你餓着不吃飯，工作效率會很低，很多任務也難以完成。

Take your laptop to meetings– let’s face it, there are many meetings which are boring and don’t specifically address your projects. There are times when you have urgent burning issues which you can’t solve because of your obligatory presence on that dull meeting. Take your laptop and work on the urgent presentation of yours while they discuss things, which you can read later in filtered meeting minutes。

八、開會帶上筆記本。不得不承認，很多會議不僅無聊，對你的具體工作也沒實際幫助。由於不得不參加某個沉悶的會議，你無法處理眼前十萬火急的問題。所以，帶上筆記本電腦，趁別人討論時忙自己的事吧。至於討論結果，會後自然見曉。

Think of the bright spot of the day– I am sure that work is not your whole life. After work you definitely have something nice to do – whether it’s going home and enjoying family, having dinner out, meeting friends or having guests. When things get really bad, think that just in a few hours you will be doing the pleasant thing you have planned for today and it will be easy to carry on。

九、想點開心的事情。我敢肯定，工作絕不是你生活的全部。下班後，你肯定也有好玩的事情，比如，陪陪家人、出去吃飯、呼朋喚友或宴請客人。工作不順心時，想想幾個小時後就能做計劃好的開心事，你會淡定得多。

Do the most irritating things first – choose the most depressing things from your to do list and do them first. While you have energy you will cope with them easier and you will have less stressful tasks for the rest of the day。

十、先做最難的部分。選出工作中最煩心的部分，第一個解決掉。精力充沛時，處理這種事比較容易;接下來的任務也會輕鬆得多。

Don’t accumulate unanswered emails– make sure you reply to emails as they come. Have it as an ongoing thing in between tasks. That will help you avoid the “email duty” before you leave work for home。

十一、不要積壓郵件。確保郵件一來就回復，並在工作間隙時常查看。這樣你就不必下班前趕着回覆當日郵件了。

Cheer up your desk – have something nice/cute/funny/positive on your desk because it will make you smile each time you look at it. During the day look at this thing and forget about the problem for a few seconds。

十二、讓你的辦公桌活潑起來。桌上放個或可愛或有趣的物件吧。這樣，每次你看到它都會情不自禁微笑。不經意間看到它，可以讓你暫時忘卻工作煩惱。

Make a phone call – no matter how busy you are you can always find a few minutes to call the ones you love. Those few minutes will charge you up with positive feelings and remind that work is not your whole life, but just part of it。

十三、打個電話。不管多忙，你總能抽幾分鐘時間給愛人打個電話吧。這幾分鐘可以讓你樂觀起來，提醒自己工作只是生活的一部分，不是全部。

Music in your ears – If you do not have your separate office， noise, conversations and ringing phones may get on your nerves when you need to concentrate. Put on the headphones, tune into your most productive music and concentrate on your task。

十四、聽聽音樂。如果你沒有自己單獨的辦公室卻又必須專心做事，周圍的噪音、談話聲或電話鈴聲可能會讓你頭疼不已。那麼，你可以戴上耳麥，調到最能提高你效率的音樂，然後再專心工作。

For many people full time work is part of every day life. We just need to make sure that it does not affect negatively our health, family and life balance。

對很多人而言，工作是日常生活的重要部分。所以，必須避免工作消極影響我們的健康、家庭及生活平衡。