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。
為了不讓壓力把自己變得很不快樂，筋疲力盡，通過(guò)以下6個(gè)簡(jiǎn)單的步驟，讓自己積極應(yīng)對(duì)壓力。
Be honest about your self-talk。
真誠(chéng)對(duì)待你內(nèi)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(guò)聆聽內(nèi)心的聲音，不做任何判斷，你才能逐漸懂得那些下意識(shí)的反應(yīng)是怎么來(lái)的，然后用一個(gè)更有幫助且具有激勵(lì)作用的評(píng)價(jià)來(lái)代替那些下意識(shí)的反應(yīng)。這些評(píng)價(jià)能為你在不同的艱難處境中指明方向。
Catch it before it starts。
先下手為強(qiáng)。
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(yīng)激反應(yīng)，通過(guò)生理的方式阻止它是沒有用的。通過(guò)建設(shè)性的方式培養(yǎng)遠(yuǎn)見來(lái)應(yīng)對(duì)壓抑的狀態(tài)，這樣更重要。因?yàn)橐种坪蛻?yīng)激反應(yīng)的焦慮部分關(guān)系很密切，所以將你的能力集中在考慮你能影響什么，不能影響什么，這是你能做到應(yīng)對(duì)壓力消極方面最強(qiáng)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，那么你試著改變或修復(fù)的壓力會(huì)變成轉(zhuǎn)瞬即逝的感覺，而不會(huì)讓你難以招架。
Reframe challenges as opportunities。
將挑戰(zhàn)看做機(jī)會(huì)。
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(duì)壓力的消極影響更能輕松應(yīng)對(duì)，而且能讓你在未來(lái)應(yīng)對(duì)壓力時(shí)，更得心應(yīng)手。在將來(lái)遇到相似經(jīng)歷的時(shí)候，你的身體在肉體和心理兩方面對(duì)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(dāng)作是需要克服的路障，而要把它當(dāng)作一個(gè)積極的挑戰(zhàn)，欣然接受它，從而提高你的生產(chǎn)能力，注意力和表現(xiàn)。
Think about what works and what doesn't for you。
想一想什么適合你，什么不適合你。
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(shuō)道觸發(fā)壓力的具體細(xì)節(jié)(更不用說(shuō)強(qiáng)度)的時(shí)候，每個(gè)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(wú)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?wù)搲毫κ呛苤匾�，同樣的，了解那些能讓你崩潰和持續(xù)焦慮的環(huán)境，活動(dòng)和別人的個(gè)性特征是很重要的，會(huì)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(wú)論是工作，還是其他方面，按照自己的人生意義和目標(biāo)而活。這樣子你在減輕壓力時(shí)，才能受益良多。
Change up your surroundings。
改變環(huán)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。
積極的壓力能成為完成任務(wù)的動(dòng)力，讓你更進(jìn)一步。某種程度上說(shuō)，壓力幫助了我們。沒有壓力，我們就會(huì)經(jīng)常缺少讓自己有所成就的動(dòng)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(duì)于我們很多人來(lái)說(shuō)，現(xiàn)代社會(huì)環(huán)境似乎對(duì)我們起了抑制作用，而不是激勵(lì)作用。長(zhǎng)時(shí)間來(lái)回奔波，花更少的時(shí)間和喜歡的人和事在一起，干著不喜歡的工作，這樣會(huì)讓我們不斷處于高壓狀態(tài)。隨著時(shí)間推移，這樣的壓力就會(huì)導(dǎo)致提前衰老，免疫系統(tǒng)變?nèi)酰瑩p傷大腦，更容易受感染，導(dǎo)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(zhǎng)期讓身體處于精疲力竭和崩潰的環(huán)境下，考慮一下改變生活方式，這樣會(huì)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(duì)壓力的看法(在有壓力之前也要這樣)說(shuō)得容易做的難。這也是不要一個(gè)人面對(duì)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(duì)壓力的看法(在有壓力之前也要這樣)說(shuō)得容易做的難。這也是不要一個(gè)人面對(duì)壓力的原因。研究表明進(jìn)行輔導(dǎo)，訓(xùn)練，參加同儕支援小組的方式，轉(zhuǎn)化消極壓力方面很有效果。例如哥倫比亞大學(xué)商學(xué)院[微博]研究學(xué)者艾麗·雅克拉姆給一群在一家瀕臨破產(chǎn)金融服務(wù)公司供職的雇員進(jìn)行了視頻訓(xùn)練項(xiàng)目，目的在于減輕他們對(duì) 工作環(huán)境的感受。首先他們觀看了一些具有激勵(lì)作用的短片，短片中是一些運(yùn)動(dòng)員和專業(yè)人員都遇到困難并且克服了困難。這些工人對(duì)他們各自的態(tài)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(dāng)做榨干精力的罪魁禍?zhǔn)祝麄儗⑵淇醋鲆粋�(gè)潛在的救助手段——是在沒有外部的推動(dòng)下可能或者不可能發(fā)的一種改變。
