心里想好事有助于缓解工作压力

Feeling the pinch of work stress in the evening? Before heading home for the night, take a moment to savor the day's wins.

晚上仍感觉工作压力“阴魂不散”？一种缓解压力的方法是，在下班回家前，花片刻时间回味一下一天的成果。

Forthcoming research from the Academy of Management Journal shows that workers reported lower stress levels in the evenings after spending a few minutes jotting down positive events at the end of the day, along with why those things made them feel good.

《美国管理学会学报》(Academy of Management Journal)即将发表的研究显示，人们在工作结束时花几分钟写下一天的成果，以及这些成果何以让他们感觉良好后，晚上反映出的压力水平有所下降。

The study, conducted by researchers at the University of Minnesota, University of Florida and others, tracked a group of workers over 15 days, logging their blood pressure and reported stress symptoms, such as fatigue, difficulty concentrating and headaches. The researchers observed changes as the workers wrote down their accomplishments, such as leading a successful sales call, or a presentation that earned a manager's praise.

这项研究由明尼苏达大学(University of Minnesota)和佛罗里达大学(University of Florida)等机构的研究人员进行。研究对一组上班族跟踪了15天，记录下他们的血压以及反映出来的压力症状，比如疲劳、难以集中注意力和头痛等。研究对象写下他们一天的成果，比如主持了一个成功的销售电话会议或是报告受到了经理表扬，研究人员观察期间研究对象各种指标的变化。

It's no surprise that positive thinking can ease tension. But it might prove more practical than employers' current approaches for fighting workplace stress, such as offering flexible work arrangements or creating a new organizational chart that doesn't actually change daily life at the office, says Theresa Glomb, a work and organizations professor at University of Minnesota's Carlson School of Management and co-author of the report.

积极思考能够缓解压力，这一点毫不令人意外。不过明尼苏达大学卡尔森管理学院工作及组织学教授、该报告的作者之一格隆布(Theresa Glomb)说，事实证明，积极正面的思考可能比用人单位目前采取的很多抗击工作压力的方法都更实用，这些方法包括提供灵活的工作安排或创建新的组织结构图，而这实际上并没有改变办公室的日常生活。

Listing the good things that happened over the course of a day is valuable in its own right, but Ms. Glomb says the real impact comes from writing down why those things led to good feelings. That act highlights the resources and support a person has in their work life-such as skills, a good sense of humor, an encouraging family or a compassionate boss.

写下一天中发生的好事本身就很有价值，但格隆布说，真正的影响来自写下为何这些事会让你感觉良好。这样做会凸显出一个人在工作生活中获得的资源和支持，比如技能、幽默感、让你感到鼓舞的家人、或是一个富有同情心的老板。

The reflections don't have to be work-related, she adds, a tasty lunch brought from home can be a workday accomplishment. In the experiment, about 40% of the end-of-day reflections had nothing to do with work, and reflecting on them still made the subjects calmer later that evening.

她还说，反思的事不一定与工作有关，一顿自带的美味午餐也可以是一天中的成就。在研究中，约有40%的“工作结束后反思”与工作毫无关系，而反思这些事仍使研究对象在当晚晚些时候更加平静。

Companies shouldn't rush to institute mandatory reflection time each day, Ms. Glomb warns, since that could just add another stressor for time-crunched workers. Instead, they can embed the exercise in the regular work day, perhaps by asking employees to share details of something that's going well in their lives at the start of a team meeting.

格隆布警告说，公司不应该急于规定强制性的每日反思时间，因为这样做可能反而给时间紧张的工作者增加了新的压力。公司管理者可以选择将反思时间“嵌入”到正常工作时间之中，比如在小组会议开始时让大家分享一下生活中一些美好事物的细节。