10种方式为你的工作日减压

Career stress? Here's how to simplify your 9 to 5.
感到职业压力了？下面的方法可以简化你的早九晚五。
1. Get a Head Start
从头开始
Leave home 30 minutes earlier than normal. Studies find that the less rushed you feel in the morning, the less stressed you'll be for the rest of the day.
比平时早30分钟出门。研究发现，早上你越不慌乱，那在这一天里你就越不会紧张。
2. Bring Snacks
带点零食
Bring a spill-proof coffee cup filled with your favorite brew to the office, and have a bag of nonperishable snacks on hand (try protein bars, dried fruit and nuts, juice boxes, or pretzels). Going for more than a few hours without a snack can cause your blood sugar levels to drop, and you'll end up exacerbating stress. This way, even if you have to work through back-to-back meetings, you'll be able to grab some fuel.
用具有防溢功能的咖啡杯带杯咖啡到办公室去，手上拿一包不易碎的零食（蛋白棒、干果和坚果、果汁盒，或椒盐脆饼干）。超过几小时不吃零食会降低你的血糖水平，最终加剧压力。通过这种方式，即使你要连续不间断地开会，你也能够补充一些能量。
3. Give Yourself Some Credit
给自己一些褒奖
Most of us don’t take enough time to praise ourselves for doing things well. So when you’ve completed an interim or long-term goal, tell yourself—out loud—what a good job you’ve done. You’ll get a burst of confidence that will go a long way towards helping you maintain your cool amid the workplace madness.
我们大多数人不会花时间来赞美自己所取得的成就。所以当你已经完成了一个临时的或长期的目标时，告诉你自己，大声地说：你做得真不错！你会得到一股信心，让身处工作场所疯狂状态中的你保持冷静。
4. Schedule 10 Minutes of “Worry Time”
为“焦虑”空出10分钟
Close your office door or go sit in an empty conference room and think about what's stressing you out. Bring a sheet of paper and divide it into three columns: My Worry; Why It Worries Me; Worst Thing That Could Happen. Once you confront the worst-case scenario, and realize that it probably won't ever happen, you can get back to work with your worry load lightened.
关上办公室的房门，或是坐在一间空的会议室里，想想是什么在让你焦虑。带一张白纸，画出三栏：我焦虑的事，为什么我会焦虑，可能发生的最糟糕的情况。一旦你可以面对最糟糕的的情况，并且意识到它也许永远不可能发生，你可以回去轻松地解决困扰你的事了。
5. Manage Your Email
管理邮件
With about 5.5 trillion emails sent each year, it's no wonder your inbox is overflowing. To keep from stressing out, cut down the amount of time you spend reading and sending emails. Don't waste a message acknowledging receipt of an email, and put responses in the subject when possible so you don't have to compose a new message. Finally, use the “rule of three”: if you’ve gone back and forth on a topic three times and you’re still confused or have questions, pick up the phone.
每年全球发送的邮件约5.5万亿封，难怪你的收件箱要塞满了。为了少一些压力，减少花在阅读和发送邮件上的时间。不要浪费时间为收到的邮件回复“确认”回执；可能的话先填写好回复邮件的主题，这样你就不用再重新编写新邮件。最后，使用“三次原则”：如果你已经在一个主题上来回思考了三次，但你仍有困惑或是问题，拿起电话打过去。
6. Stretch
伸个懒腰
This is especially important if you have a sedentary job. Try lifting your legs up and stretching them for 30 seconds. This movement reduces the risk of blood clots that can result from sitting too long in one position. Another useful exercise is to put one arm behind your neck and stretch it by holding on to the elbow with the opposite arm. Switch sides and repeat.
如果你的工作性质是久坐不起类，那这一点特别重要。试着抬起你的腿，伸展30秒。这个举动可以减少因保持单一姿势太久造成的血液凝块的风险。另一种有用的练习是将手臂伸到脖子后面，用另一只手顶住肘部进行伸展。交替两手并重复。
7. Have a “Perspective Reminder”
给自己另一种视角提醒
Stress can overpower you at times, but your troubles are smaller than they seem. To remind yourself of that, keep a picture in your office—the earth taken from space, a starry night or the ocean—and look at it whenever you feel overwhelmed. Amid countless stars and the timeless crashing of waves against the shore, how important is that deadline, really?
压力有时可以压倒你，但你的烦恼并没有看上去那么多。为了提醒自己这一点，在你的办公室里摆一张图片（一张在太空里，或漫天星星的夜里，或是海洋上拍摄的地球图片），当你感到不知所措时，就看看它们。身在数不清的繁星夜空里，还有那不停歇地拍击岸边的海浪，问问自己：最后期限真的有那么重要么？
8. Plan Ahead
提前计划
When work is challenging, devote some of your own time, like weekends and evenings, to making a to-do list for the next week. Make a list, place boxes next to each item, and tick off the boxes as you get things done. You’ll avoid forgetting anything, you’ll stay focused on the job, and it’s very satisfying to tick off those boxes.
当工作异常艰巨时，抽出一些私人时间，比如周末和晚上，为下周做一个代办清单。列个清单，在每一项边上留个框框，当你完成事情后就在框框里打个勾。你就能避免遗漏要做的事，你会保持关注眼前的工作，当你在所有的框框里都打上勾时，非常让人心满意足。
9. Socialize With Colleagues
和同事聚会
Suggest a once-a-week gathering with your co-workers where you can talk about a particular work issue. Use your collective brain to figure out how to do something better, enhance productivity, or improve relationships.
建议一周和同事来一次聚会，聚会时你们可以谈谈工作上的事。结合集体的智慧想出一个将事情做得更好的方法，提高工作效率，或改善关系。
10. Remind Yourself Why
提醒自己为什么要努力
Make a display in your office to remind you of your personal life. Include pictures of your spouse, children, and pet, a photograph of yourself doing something fun, plus a memento that reminds you of a special occasion. When you feel yourself getting overwhelmed and stressed out, take five minutes and simply enjoy the display. Recall the day each picture was taken. Hold your memento and return in your memory to the day you got it.
在办公室里摆上一些东西，来时时提醒你的个人生活：可以是你的配偶、孩子和宠物的照片，也可以是你自己在做很好玩的事情的照片，再放上一个可以让你回忆起特殊场合的纪念品。当你感觉自己被工作淹没压力太大时，抽出5分钟时间，看看这些摆在办公室里的东西，回想下每张照片拍摄的日期，拿起纪念品，让自己的记忆回到当天。
（实习编辑：于晓伟）