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

晚上仍感覺工作壓力“陰魂不散”?一種緩解壓力的方法是，在下班回家前，花片刻時(shí)間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。

《美國管理學(xué)會(huì)學(xué)報(bào)》(Academy of Management Journal)即將發(fā)表的研究顯示，人們在工作結(jié)束時(shí)花幾分鐘寫下一天的成果，以及這些成果何以讓他們感覺良好后，晚上反映出的壓力水平有所下降。

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。

這項(xiàng)研究由明尼蘇達(dá)大學(xué)(University of Minnesota)和佛羅里達(dá)大學(xué)(University of Florida)等機(jī)構(gòu)的研究人員進(jìn)行。研究對(duì)一組上班族跟蹤了15天，記錄下他們的血壓以及反映出來的壓力癥狀，比如疲勞、難以集中注意力和頭痛等。研究對(duì)象寫下他們一天的成果，比如主持了一個(gè)成功的銷售電話會(huì)議或是報(bào)告受到了經(jīng)理表揚(yáng)，研究人員觀察期間研究對(duì)象各種指標(biāo)的變化。

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。

積極思考能夠緩解壓力，這一點(diǎn)毫不令人意外。不過明尼蘇達(dá)大學(xué)卡爾森管理學(xué)院工作及組織學(xué)教授、該報(bào)告的作者之一格隆布(Theresa Glomb)說，事實(shí)證明，積極正面的思考可能比用人單位目前采取的很多抗擊工作壓力的方法都更實(shí)用，這些方法包括提供靈活的工作安排或創(chuàng)建新的組織結(jié)構(gòu)圖，而這實(shí)際上并沒有改變辦公室的日常生活。

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。

寫下一天中發(fā)生的好事本身就很有價(jià)值，但格隆布說，真正的影響來自寫下為何這些事會(huì)讓你感覺良好。這樣做會(huì)凸顯出一個(gè)人在工作生活中獲得的資源和支持，比如技能、幽默感、讓你感到鼓舞的家人、或是一個(gè)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。

她還說，反思的事不一定與工作有關(guān)，一頓自帶的美味午餐也可以是一天中的成就。在研究中，約有40%的“工作結(jié)束后反思”與工作毫無關(guān)系，而反思這些事仍使研究對(duì)象在當(dāng)晚晚些時(shí)候更加平靜。

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。

格隆布警告說，公司不應(yīng)該急于規(guī)定強(qiáng)制性的每日反思時(shí)間，因?yàn)檫@樣做可能反而給時(shí)間緊張的工作者增加了新的壓力。公司管理者可以選擇將反思時(shí)間“嵌入”到正常工作時(shí)間之中，比如在小組會(huì)議開始時(shí)讓大家分享一下生活中一些美好事物的細(xì)節(jié)。