How To Help Reduce Stress At Work：如何幫助減輕工作壓力

1、.How To Help Reduce Stress At WorkFrom F. John Reh,Your Guide to Management.FREE Newsletter. Sign Up Now!Work can be a stressful place, wherever you earn your living, whether in an office, a factory, or a school. Some stress is good. It motivates us and makes us stronger. Too much stress is bad. It

2、makes us irrational and it can, quite literally, kill us. Fortunately, there are specific things you can do that will help you reduce your stress at work and better cope with it.Difficulty: AverageTime Required: VariesHere's How:1. Improve your time management and organization skills.Of the many

3、 things you can to in this area the best ones include getting a to do list that works, learning to say "no", asking for help when you need it, and stop setting unrealistic goals for yourself. 2. Relax and breathe deeply.Whether you are feeling overwhelmed by the amount or work you have to

4、do or if someone is "in your face", a good thing to do is to "breathe through your nose". You can't get as worked up if you force yourself to breathe through your nose. Your body simply can't maintain the same level of energy without that extra oxygen you get when breathi

5、ng through your mouth. 3. Take more breaks from your work.Even a five-minute break will help. Get away from your desk. Go for a walk - outside is better, but up two flights of stairs and back down is good too. Getting more exercise in general will help you reduce your overall stress levels and that

6、will make it easier to reduce your stress level at work. 4. Lighten up.Smile more. We all know laughter reduces stress. You will be amazed at how much more pleasant the people around you are when you make an effort to be pleasant yourself. 5. Learn to listen better.Rather than getting upset when oth

7、ers disagree with you, listen actively and find the areas of agreement. Be assertive and stand up for yourself, but don't be rigid. 6. Fix your environment.Make whatever adjustments you need to the lighting, temperature, noise level, and other controllable factors in your office. 7. Don't sw

8、eat the small stuff.Realize that there are some things that just aren't worth worrying about and there are some things you just can't change. Don't waste time stressing over the things in either category. 8. Get more sleep.This is another of the things you can do to reduce your overall s

9、tress that will have benefits at the office as well. In addition to reducing your stress, it will increase your energy level and your ability to concentrate. 9. Find a mentoror a friend. Having someone to talk to can take a lot of stress off you. 10. Spend more time with optimistic people.Negative p

10、eople will pull you down to their level. Choose to work with people who have a positive attitude instead.Here are some De-Stressing Techniques that I've given my clients to use - and they've all loved!Blow the Stress Away:I often recommend meditation and yoga to stressed-out clients. However

11、, many folks claim they're not very good at meditating or yoga - and being not good at something ironically makes them even more stressed-out. So here's an easy breathing exercise that will give you the exact same benefits: Blow up a balloon. The action of blowing up a balloon taps into the

12、same breathing benefits received in meditation and yoga - and because you're caught up with the action of blowing up a balloon, your mind can more easily stay away from your problems.Your Assignment:Blow into a balloon with 3 breaths, for a total of 3 seconds. Hold the balloon's little tail,

13、 so it doesn't leak out the air. Then, catch your breath in 3 breaths, for a total of about 3 seconds. Return to the balloon, and blow again for three seconds. Repeat until you've blown up the entire balloon. Then go do your work - and blow away your competition!Smell the Sweet Smell of Succ

14、ess:Out of all your senses, the sense of smell is the one most connected to your emotional center. So if you change what you smell, you can change how you feel. Lavender is a known mood relaxer and energy re-balancer. Buy a lavender candle and a tiny bottle of lavender oil for your office. Next time

15、 you feel stressed, light the candle or take a whiff of the oil. (NOTE: Hopefully you're not so stressed that you mistakenly light the oil. NOT a good idea.)Do a Little 'The Skies are the Limit' Psychology:Researchers say seeing the color blue tends to instill a sense of calm. If it'

16、s a nice day, take some time to stare at the blue sky. Not only will the blue color calm you, the image of floating clouds, according to researchers, will remind your subconscious about the importance of staying 'light.' And the image of the infinite skies will remind you of infinite possibi

17、lities. If it's a gray or rainy day, researchers suggest wearing something blue - and keeping clear of any window views.Take Some Inspiring Notes:Listen to music that pumps you up and makes you feel cocky - like the Rolling Stones classic 'Under My Thumb' - or the 'Rocky' movie t

18、heme sonata. Also, Mozart has been researched to calm the mind and help your brain think more clearly.Wag Away the Stress:Pet a dog. Being around animals is known to calm weary nerves. (NOTE: Watch out for petting a 'shedder' before a big presentation - especially if you're wearing black

19、!)Pour Yourself a Cockytale:Self esteem is the opposite of fear and stress. The more confident you are about getting all your work done, the easier work is to do. So remind yourself about a time that makes you feel cocky, when you really scored big at the office. Make yourself swagger. For lasting c

20、ourage, make an actual listing of your courage. Write down all the times you pillaged and conquered. When stress strikes, strike back with your list.How to reduce stress at work by Tag Goulet  Imagine working only four hours a day, nine months a year and earning all the money you need to do exa

21、ctly what you want with all your free time. Does that sound like your life?   That's the life a futurist of the early 20th Century predicted the average worker would be living by the 21st century.   Yet despite the introduction of many labour-saving devices in the workplace a

22、nd home, Harvard University Economist Juliet Schor found by the 1990s people were working the equivalent of one month a year more than they did at the end of World War II.   As an example, Schor explained in her book Overworked American: The Unexpected Decline of Leisure how the introducti

23、on of automatic washers and dryers resulted in an increase in time spent doing laundry. Laundry that had previously been sent out now stayed home, and standards of cleanliness went up.   Laundry isn't the only task that has grown over the last century. It seems that whenever a signific

24、ant new "labour saving" product or service is developed we use it so much our workload actually increases.  After all, wasn't our work supposed to be made easier by voice mail, fax machines, cell phones and email? On the contrary, many of us find we are constantly on-call, frequen

25、tly interrupted, and overwhelmed with communications that people expect to receive immediate responses to.   That's on top of the already heavy workload existing in most organizations. For an employee, the consequences of this overload can be stress, burnout, and illness. For an employ

26、er, it can result in high turnover and poor performance.  Addressing the problem of overwork can help companies keep good employees. A recent study by AON Consulting found that management recognition of an employee's need to balance work with personal life is one of the top five drivers of

27、employee commitment to a company.  To help overworked employees, managers should be trained to notice signs that employees are overburdened. Such signs include consistently working late, working through lunch, coming to work even when sick, taking work home, rushing to meet very tight deadlines

28、, expressing frustration, and not taking vacations.  Employees who are overwhelmed with work may not always tell you how they feel so make the effort to ask how they are doing. For some employees, having the opportunity to express their concerns and hearing appreciation for their extra effort m

29、ay help alleviate stress during a temporarily busy period.  If an employee's heavy workload is more than temporary, you can assist them in brainstorming solutions to relieve their situation. And if you are the one who is overworked, you can try some of these solutions yourself. Here are som

30、e steps you can take to get your workload under control:  Spend your time working on things that are important. This may sound obvious, but many of us are tempted to work on easy tasks first so we can have a sense of accomplishment. Time spent on those "easy" tasks can quickly add up,

31、 creating even more stress when there does not appear to be enough time left for the important work.  To find out what your time is being spent on, start keeping an "activity log". Every time you start and end a new activity, including taking a break, make note of the time. Most worke

32、rs who charge by the hour have learned to do this automatically.  If you are not used to tracking your time it may be a bit of an adjustment, but within a few days you should be able to notice any time-wasters you might not have been aware of.   Set daily goals. When scheduling your t

33、ime, assume that something unexpected will come up and build in a cushion of time to deal with it. To minimize the stress of meeting self-imposed deadlines, avoid making promises about when tasks will be completed. If you must commit to a date, be conservative. If you consistently under promise and

34、over deliver you could earn a great reputation while reducing your stress.  Aim to meet or even exceed expectations, but don't try to achieve perfection. Wherever possible, delegate routine tasks even if you think you can do them better than someone else.  Unless you are expected to be

35、 on call, work on eliminating interruptions. Select a time of day when you will return phone calls and emails. During other times, let your voice mail take messages for you. You can also create an auto reply for your email to let people know their message has been received. If your email says you wi

36、ll respond within 24 hours if a reply is required, it may deter someone from repeatedly trying to contact you in the meantime.  Avoid letting other people's problems become yours.As Richard Carlson, author of Don't Sweat the Small Stuff at Work, says "If someone throws you the ball

37、 you don't have to catch it." Some managers find themselves solving their employees' problems instead of empowering employees to find solutions themselves. When someone comes to you with a problem that isn't yours, try limiting your contribution to advice instead of taking on the ta

38、sk yourself.  When you are feeling overwhelmed, say so. Companies want to keep good employees so most bosses will want to know when you are having difficulty. However, instead of saying "I can't do it," offer some possible solutions.   For example, if you won't be ab

39、le to get a major report completed by a particular deadline, perhaps you could tell the boss you can either complete a condensed version of the report by the deadline, complete the entire report by a later date, or meet the deadline if you get some help from co-workers or temporary staff.  Thes

40、e techniques probably won't help you enjoy the life of leisure envisioned by those early futurists. But they can cut down on your stress and may make your work both more manageable and more enjoyable.  by Tag Goulet  Tag Goulet is Chief Executive Officer of FabJ, a company that publish

41、es e-books on how to break into a "fab" job. Visit www.FabJ for more information. Stress Management:How to Reduce, prevent, and Cope with Stress If youre living with high levels of stress, youre putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as w

42、ell as your physical health. It narrows your ability to think clearly, function effectively, and enjoy life.The goal of stress management is to bring your mind and body back into balance. By adopting a positive attitude, learning healthier ways to cope, and changing the way you deal with stress, you

43、 can reduce its hold on your life.   In This Article:· Taking charge of stress · Avoid unnecessary stress · Alter the situation · Accept the things you cant change · Adapt to the stressor · Stress reduction tips · Making a stress management plan · Re

44、lated links EmailPrintTaking charge of stressDealing with Stressful Situations Change the situation · Avoid the stressor. · Alter the stressor. Change your reaction · Accept the stressor. · Adapt to the stressor. In our frenetic, fast-paced world, many people deal with frequent o

45、r even constant stress. The overextended working mother, the hard-charging “Type A” personality, the self-critical perfectionist, the chronic worrier: theyre always wound up, always stretched to the breaking point, always rushing around in a frenzy or juggling too many demands. Operating on daily re

46、d alert comes at the high price of your health, vitality, and peace of mind. But while it may seem that theres nothing you can do about your stress levelthe bills arent going to stop coming, there will never be more hours in the day for all your errands, your career will always be demandingyou have

47、a lot more control than you might think. In fact, the simple realization that youre in control of your life is the foundation of stress management. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with pr

48、oblems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and funand the resilience to hold up under pressure and meet challenges head on.Stress management strategy #1: Avoid unnecessary stressNot all stress can be avoided, and its not healthy to avoid a situation

49、that needs to be addressed. You may be surprised, however, by the number of stressors in your life that you can eliminate.· Learn how to say “no” Know your limits and stick to them. Whether in your personal or professional life, refuse to accept added responsibilities when youre close to reachi

50、ng them. Taking on more than you can handle is a surefire recipe for stress. · Avoid people who stress you out If someone consistently causes stress in your life and you cant turn the relationship around, limit the amount of time you spend with that person or end the relationship entirely. 

51、; · Take control of your environment If the evening news makes you anxious, turn the TV off. If traffics got you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online. · Avoid hot-button topics If you get upset over rel

52、igion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when its the topic of discussion. · Pare down your to-do list Analyze your schedule, responsibilities, and daily tasks. If youve

53、got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that arent truly necessary to the bottom of the list or eliminate them entirely. How Resilient Are You?Your ability to handle and bounce back from stress depends on many factors, including a:o Sense of control

54、o Optimistic attitude o Strong support system o Healthy body o Ability to adapt to change o Ability to handle unpleasant emotions o Belief in a higher power or purpose o Confidence in yourself o Sense of humor Stress management strategy #2: Alter the situationIf you cant avoid a stressful situation,

55、 try to alter it. Figure out what you can do to change things so the problem is avoided in the future. Often, this involves changing the way you communicate and operate in your daily life.· Express your feelings instead of bottling them up. If something or someone is bothering you, communicate

56、your concerns in an open and respectful way. If you dont voice your feelings, resentment will build and the situation will likely remain the same. · Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a lit

57、tle, youll have a good chance of finding a happy middle ground. · Be more assertive. Dont take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If youve got an exam to study for and your chatty roommate just got home, say up front that you

58、 only have five minutes to talk. · Manage your time better. Poor time management can cause a lot of stress. When youre stretched too thin and running behind, its hard to stay calm and focused. But if you plan ahead, you can avoid these stress-inducing pitfalls. Time management tips to reduce st

59、ress Create a balanced scheduleAll work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. Dont over-commit yourselfAvoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take. Prioritize tasksMake a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items firs