負能量滿滿怎麼辦 6大招趕跑壓力

Instead of letting bad stress drag you down the path of unhappiness, exhaustion and burnout, use these six simple steps to harness its power in a positive way。

爲了不讓壓力把自己變得很不快樂，筋疲力盡，通過以下6個簡單的步驟，讓自己積極應對壓力。

Be honest about your self-talk。

真誠對待你內心的聲音。

Only by listening without judgment to that inner dialogue can you begin to understand where those automatic responses come from and then replace them with a more helpful and motivational commentary that can guide you through various tough situations。

只有通過聆聽內心的聲音，不做任何判斷，你才能逐漸懂得那些下意識的反應是怎麼來的，然後用一個更有幫助且具有激勵作用的評價來代替那些下意識的反應。這些評價能爲你在不同的艱難處境中指明方向。

Catch it before it starts。

先下手爲強。

Once a stress response is under way, there's no stopping it biologically, which makes it even more critical to develop foresight into dealing with stressful situations in a constructive manner. Since control is so closely linked to the anxiety aspects of the stress response, focusing your energy on determining what you can (and can't!) affect is one of the most powerful, proactive tools available for dealing with the downsides of stress。

一旦做出了應激反應，通過生理的方式阻止它是沒有用的。通過建設性的方式培養遠見來應對壓抑的狀態，這樣更重要。因爲抑制和應激反應的焦慮部分關係很密切，所以將你的能力集中在考慮你能影響什麼，不能影響什麼，這是你能做到應對壓力消極方面最強大和最積極的方法。

If you're able to go into each moment with this type of calm and mental clarity, the stress you experience will become more of a fleeting feeling than a consistently overwhelming pressure to try and change or fix。

如果你能用這種方法讓自己變得平靜，保持頭腦清醒，那麼你試着改變或修復的壓力會變成轉瞬即逝的感覺，而不會讓你難以招架。

Reframe challenges as opportunities。

將挑戰看做機會。

This mental trick not only makes you more resilient to the negative impact of stress, but also sets you up for more successful stress face-offs in the future. That repeated exposure lends the body psychologically as much as physically a sense of control that resurfaces when similar experiences arise。

這一條不僅讓你對壓力的消極影響更能輕鬆應對，而且能讓你在未來應對壓力時，更得心應手。在將來遇到相似經歷的時候，你的身體在肉體和心理兩方面對壓力都能做出抑制。

So instead of viewing a daily dose of stress as a roadblock to overcome, accept it as a positive challenge to then improve your productivity, focus and overall performance。

不要把每天的壓力當作是需要克服的路障，而要把它當作一個積極的挑戰，欣然接受它，從而提高你的生產能力，注意力和表現。

Think about what works and what doesn't for you。

想一想什麼適合你，什麼不適合你。

Everyone is different when it comes to the particulars (not to mention intensity) of their stress triggers. Some people fear public speaking while others can't get enough of it. Some people seek the thrill of tight deadlines while others can't stand it。

說道觸發壓力的具體細節(更不用說強度)的時候，每個人的情況就不盡相同了。有些人害怕公開演講，有些人求之不得。有些人喜歡緊張截止日期的刺激感，有些人則無法忍受。

Just as it's important to listen to how you speak to yourself regarding stressful situations, knowing the circumstances, activities or personality traits in others that make you feel less in control and full of consistent anxiety can help you tremendously in managing your unnecessary stress exposure。

傾聽自己是如何談論壓力是很重要的，同樣的，瞭解那些能讓你崩潰和持續焦慮的環境，活動和別人的個性特徵是很重要的，會給你很大幫助，讓你避免不必要的壓力。

Living by your own individualized meaning and purpose, both at work and otherwise, can boast big benefits when it comes to reducing your stress levels。

無論是工作，還是其他方面，按照自己的人生意義和目標而活。這樣子你在減輕壓力時，才能受益良多。

Change up your surroundings。

改變環境

Good stress is a motivator to finish a given task at work or push for a challenging promotion -- in a sense, it helps us thrive. Without it, we would often lack the motivation to achieve anything at all。

積極的壓力能成爲完成任務的動力，讓你更進一步。某種程度上說，壓力幫助了我們。沒有壓力，我們就會經常缺少讓自己有所成就的動力。

But for many of us, our modern environments seem to antagonize us rather than inspire us. Sticking with jobs we truly dislike that require longer commutes and more time away from the people and activities we enjoy keeps chronic stress at a persistent high. And that stress, over time, can lead to premature aging, a weakened immune system, damage to the brain, a higher risk of infection, the development of mental disorders, and the beginnings of heart disease。

對於我們很多人來說，現代社會環境似乎對我們起了抑制作用，而不是激勵作用。長時間來回奔波，花更少的時間和喜歡的人和事在一起，幹着不喜歡的工作，這樣會讓我們不斷處於高壓狀態。隨着時間推移，這樣的壓力就會導致提前衰老，免疫系統變弱，損傷大腦，更容易受感染，導致精神障礙和心臟病。

Rather than sticking with surroundings that perpetuate the burnout -- and breakdown -- of the body, consider making lifestyle changes that would help reduce the amount of "bad" stress in your life automatically。

不要長期讓身體處於精疲力竭和崩潰的環境下，考慮一下改變生活方式，這樣會自然而然減少生活中的消極壓力。

Ask for help。

尋求幫助。

Changing your perception of stress (even before it happens) is often easier said than done, which is all the more reason to not go it alone。

改變你對壓力的看法(在有壓力之前也要這樣)說得容易做的難。這也是不要一個人面對壓力的原因。

Research has shown that the utilization of coaching, training and peer support groups can be quite effective in transforming typically negative stressors into positive ones. For example, Columbia Business School research scholar Alia Crum gave a group of employees at a struggling financial services company a video-based training program intended to lighten their perspectives of their work environment. After watching motivational clips of athletes and professionals both facing challenges and overcoming them, the workers experienced a substantial improvement in their own attitudes。

改變你對壓力的看法(在有壓力之前也要這樣)說得容易做的難。這也是不要一個人面對壓力的原因。研究表明進行輔導，訓練，參加同儕支援小組的方式，轉化消極壓力方面很有效果。例如哥倫比亞大學商學院[微博]研究學者艾麗·雅克拉姆給一羣在一家瀕臨破產金融服務公司供職的僱員進行了視頻訓練項目，目的在於減輕他們對 工作環境的感受。首先他們觀看了一些具有激勵作用的短片，短片中是一些運動員和專業人員都遇到困難並且克服了困難。這些工人對他們各自的態度都有了明顯的改善。

Instead of interpreting stress as an energy drainer, they viewed it as a potential performance aid -- a change that may or may not have occurred without this external assistance。

他們沒有把壓力當做榨乾精力的罪魁禍首，他們將其看做一個潛在的救助手段——是在沒有外部的推動下可能或者不可能發的一種改變。