当应对职场压力时

　　你工作的时段也许是一天中感觉压力最大的时候，不过，事情并不是非这样不可。接下来，小编给大家准备了当应对职场压力时,欢迎大家参考与借鉴。

　　当应对职场压力时

　　The time you spend at the office may be the most stressful part of your day, but it doesn't have to be. 你工作的时段也许是一天中感觉压力最大的时候，不过，事情并不是非这样不可。

　　You have a greater ability to shape your office environment than you may realize. 在营造工作环境上，你拥有的能力远比你认为的要大。

　　 Take breaks throughout the day. It will help clear your mind and relieve pressure. Something as simple as going to the water cooler for a drink may do the trick. 小憩一下，一天多次。这能使你头脑清醒，缓解压力。简单地去饮水机打杯水也会有帮助。

　　 Enroll1 in a noontime or an after-work exercise class. This will give you a chance to unwind and a way to relieve stress. 参加中午或下班后的锻炼班。这会给你带来一个放松的机会、帮你减压。

　　 To help your workday go smoothly2, try pacing your activities: Do more demanding work in the morning, when your energy level is higher, and easier work later in the day, when you may be tired. 让一天工作顺利进行，尝试对工作"定步调“：早晨精力较好的时候做要求较高的工作;晚些时候当你感到疲劳的时做比较容易的工作。

　　 Try listening to music recordings3, such as a pounding surf or songbirds, to help you relax. Such tapes are sold commercially. Use headphones if you'll be listening to them in the middle of the workday. 听音乐，例如海浪拍击声或一些鸟叫，这能帮你放松。通常商店有售这些录音带。如果是在上班工作时听记得要带上耳机。

　　 Get to work early or stay late once a week. You may be able to accomplish more when you vary your routine. 一周早到一次或晚下班一次。使常规作息发生变化时，你可以完成更多工作。

　　If your stress comes from job insecurity, take stock of yourself. Update your resume, and remind yourself of your skills and strengths. Also, make sure you keep up with new developments in your field. This will make you valuable to employers. 如果你是由于工作的不稳定而感到压力，那么就该好好审视一下自己了。更新你的简历;考虑自己都有哪些技能和强项。确保让自己跟上行业的最新发展。这能让你对雇主更有价值。

　　Don't let work rumors4, which are usually false, cause you worry. A co-worker may just be thinking out loud about worst-case scenarios5. 不要让职场上的流言蜚语(它们往往是虚假的)使你担忧。那可能只是某位同事在瞎琢磨最糟糕的情况。

　　If your office is less structured (or if you are the boss), consider a company mascot6. A cat or dog can do wonders for workers' morale7. 如果办公室中人们的职位等级不那么明显(或者，如果你是老板)，考虑给公司找个吉祥物。 猫、狗在提升员工士气上都能发挥奇效。

　　扩展：什么是工作精神压力?

　　Everyone is under some pressure in the workplace. Some external pressures can be a positive factor, helping2 us to be more productive. Some people actually thrive under short-term added pressure, and our bodies are designed to meet these short-term demands. Hormones3 including adrenaline are released to prepare us for a "fight or flight" response to demanding situations. However, excessive and prolonged stress can take its toll4, producing a range of physical and emotional health problems which have come to be grouped as "work-related stress".

　　There is no single cause of work-related stress. While stress can be triggered by sudden, unexpected pressures, it is often the result of a combination of stressful factors which accumulate over time. Some people can become so used to the symptoms of excessive stress that it goes unnoticed to their detriment5. Most work-related stress is related to management of work, relationships at work, organisational set-up and whether you feel you have power and control in your work.

　　The experience of stress is different for every person. Some people are affected6 more than others, so what is stressful for one person may not be stressful for another. It can depend on your personality type and on how you have learned to respond to pressure.

　　Typical triggers of stress include: 典型的会触发精神压力的事件

　　 lack of control over work 对工作缺乏控制力

　　 excessive time pressures 过长时间的压力

　　 excessive or inflexible7 working hours 工作时间过长或不灵活

　　 too much or too little work or responsibility 太多或太少工作或责任

　　 confusion about duties and responsibilities 责任不清

　　 lack of job variety and interest 工作内容比较单一，缺乏兴趣

　　 inadequate8 training and possibilities for learning new skills 培训不足，学习提升的机会不够

　　 poor work/life balance 工作和生活不平衡

　　 difficult relationships at work 与同事关系紧张

　　 lack of support and lack of contact with colleagues 缺乏来自同事的支持，和同事沟通不够

　　 organizational confusion, restructuring, job change 组织混乱，公司重组，工作变动

　　 uncertainty9 over job prospects10 工作前景不明朗

　　Symptoms of work-related stress 工作压力表现出的症状

　　Work-related stress can manifest itself as physical and emotional health problems, and as altered ways of behaving at work and at home. 工作压力可以身体问题或情绪问题的方式体现，并且同样改变在工作中或家中的行为方式。

　　Physical symptoms 身体症状

　　 increased susceptibility to colds and other infections 容易感冒或得其他传染病

　　 headaches 头疼

　　 muscular tension 肌肉紧张

　　 backache and neckache 背疼，脖子疼

　　 excessive tiredness 过度疲劳

　　 difficulty sleeping 睡眠困难

　　 digestive problems 消化问题

　　 raised heart rate 心率上升

　　 increased sweating 多汗

　　 lower sex drive 性欲降低

　　 skin rashes 皮疹

　　 blurred11 vision 视觉模糊

　　Emotional and behavioral changes 情绪和行为变化

　　 wanting to cry much of the time 大部分时间想哭

　　 feeling that you can't cope 感到无能为力

　　 short temperedness at work and at home 在上班时和在家里都容易发脾气

　　 feeling that you've achieved nothing at the end of the day 感觉一天下来什么也没干成

　　 eating when you're not hungry 不饿也吃东西

　　 losing your appetite 没胃口

　　 smoking and drinking to get you through the day 抽烟和喝酒来混过一天

　　 inability to plan, concentrate and control work 不能对工作进行计划，工作时不能集中精力，不能掌控工作

　　 getting less work done 完成的工作量减少

　　 poor relationships with colleagues or clients 和同事及客户关系不好

　　 loss of motivation and commitment 缺乏动力和敬业精神

　　那么，该如何应对这些工作压力呢?下一次我们来看看如何处理好这个影响工作和生活的问题。

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