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随着现代社会生活和工作节奏的加快，人们开始受到各种压力的困扰。有没有应对这些压力的妙策良方呢？本文或许可以给你一些启发。
A
re you feeling stressed at work? If so,you are not alone. In Britain, 360 millionworking days are lost each year becauseof illness. Half of these illnesses--with anestimated cost of 7 billion--are believed to be causedby stress. Meanwhile, in the United States, more andmore employers are facing legal claims from overworkedemployees.
Stress at work is an international problem; but it wouldbe wrong to think that it's a new development. Stresshas always been with us, and we need it to perform atour best. Too little stress, and we become bored andunmotivated. Too much stress, and we get burnt-out.Each of us has to find the right balance.是否觉得工作给你带来压力呢？如果是，你并不是唯一的一个。英国每年都会因为疾病损失3．6亿个工作日。这些疾病当中有一半是压力造成的，它们导致每年70亿英镑的经济损失。与此同时，在美国，越来越多的雇主遭到过度劳累的员工起诉。
尽管工作压力是世界各国都有的问题，但它绝不是一个新现象。我们身上的压力一直存在，为了出色地完成工作任务，压力甚至必不可少。压力太小，我们会无精打采，丧失动力；压力太大，我们又会精疲力竭。所以，每个人都应该为自己的压力找到一个理想的平衡。
There are all sorts of things in life that can cause usstress. Here are some of the most important categories:
Disasters:war.serious crime matural disasters;
Life events: death divorce marriage expecting a expecting a baby,buying a house;
Work: the boss colleagues being overworked, losing your job;
Everday problems: arguments,travel,bad service,theweather,Chahge: relationships, jobs, home, finances.Stress in any one of these areas can lead to stressin anotherin another.Some forms of stress are temporary, whileothers can be long-lasting. Stress can be serious, orslightly annoying. Check how stressed you are in yourdaily life by taking the test below.
What can you do if you are overstressed? First,accept that stress is a problem for you; otherwise,you will not be motivated to make the necessarychanges. There are two main areas where changeshould take place: your habits and your thoughts.
1. CHANGING YOUR HABITS
If you use your time effectively, you can reduceyour stress levels. Here are some useful rules:
Learn to say "no'.
Make a list of what you have to do, with timeestimates.
Set an order for your tasks.
Do one thing at a time.
Take regular breaks.
Intersperse the dull jobs with interesting ones.
Don't let yourself be disturbed by the telephone orby visitors.
Don't try to be perfect; be realistic and practical.
At the end of the day, tidy up for the next day.
Don't feel guilty about what you could not do;think about what you have done.
(b)Breathe and relax
During a stressful day, do some breathingexercises. Here's a simple deep-breathing exercise:
Sit or lie down and close your eves. Listen to
生活当中能够导致压力的事物五花八门。以下是最重要的几类：
灾难：战争、重大犯罪、自然灾害；
生活：死亡、离婚、结婚、生孩子、买房； 工作：老板、同事、过度工作、失业； 日常问题：旅行、遇到恶劣的服务、天气 变化：人际关系、换工作、搬家、经济问题。
以上任何一种压力都可以导致另一种类别的压力。有些压力只是暂时现象，有些则会长期存在。 有些压力很严重，也有一些只是小麻烦。左面这个测试可以帮你发现日常生活当中你的压力有多大。
如果压力太大怎么办呢?首先，应该承认你正在受到压力的困扰，不然你就不会有动力去寻求一些必要的改变。主要有两方面需要改变：你的习惯和你的思想。
1、改变你的习惯
a)管理你的时间
如果你能高效率地利用时间，就可以减少压力。以下是一些有效措施：
学会说“不”；
把要做的事情和估计要用的时间都写下来；
将任务排序；
一次只做一件事情；
有规律地休息；
在乏味的工作中间穿插做有意思的事情；
避免受到电话和来访客人的干扰；
不要事事追求完美，现实一点，实际一点；
每天工作结束时收拾整齐，为第二天做好准备；
不要因为无法办到的事情耿耿于怀；想想已经取得的成就。
your breathing and become aware of its rhythm.
Put one hand on your stomach just below theribs and the other on your upper chest.Let your breath out slowly.Breathe in gently, feeling your stomach riseunder your lower hand.Let your breath out again slowly, taking longerthan for breathing in. Feel your stomach drop downunder your hand.pause for a moment and then breathe in again.Only your lower hand should move. Your upperhand should remain still. If it rises, you are breathingtoo shallowly.
This means eating little and often, and having abalanced diet with plenty of protein and vitamins A, Band C. Here are a few important "don'ts": Don't take in too much caffeine through coffee, orheadache pills.Don't eat too many refined products like sugar,white flour and processed foods.Don't add too much salt to your food.Don't eat foods high in saturated fats, such as fastfood and fried foods.Don't drink too much alcohol, althoughinoderate drinking seems to do no harm.Don't eat when you are tense.Don't smoke, as nicotine makes the problem worse.
d)Exercise regularly
WaIking costs nothing, so walk to workwhenever possible, take the stairs rather than the lift,and walk the shops. Try to build some exercise intoyour daily routine. Do some simple bend-and-stretchexercises. These can be done at your desk, for example,while are waiting to be connected on the phone.
Changing your habits is not always easy. Youneed motivation to do so. That is why accepting thatyou are suffering from stress will make it easier tomake practical changes in your lifestyie that can help.
2.CHANGLNG YOUR THOUGHTS
In a recent article in the Harvard Business Review,three American experts on stress suggested a thoughtprocess for changing the way your body respondsto stress. This involves "freezeframing" -- freezingyour view of the world around you, as if pressingthe "pause" button on a video recorder. The authorsdescribe five phases in this process, which, withpractice, can help you to reduce your stress levels andimprove your performance at work:
a)Recognize and disengage
Common physical signals of stress aresweating, faster breathing and a faster heartbeat, theneed to go to the toilet, a knot in your stomach, or adry mouth. Once you recognize a symptom of stress,freeze your mental video recorder. This will help youto see the situation more objectively.
b)Breathe through your heart
Focus on your heart. Breathe in for five seconds and imagine the air circulating around your heart.Then breathe out for five seconds and imagine theair flowing out through your solar plexus and takingthe negative feelings with it. Do this several times.Focusing on the heart can help to produce a cahningeffect. This part of the process can also help before youenter a situation that you know will be stressful.
b) 深呼吸和放松
在压力大的一天里，你可以做一些呼吸训练。下面是一个简单的深呼吸训练法。
坐下或躺下，闭上眼睛。聆听自己的呼吸，感觉呼吸的节奏。
一只手放在肋骨下方，另一只手放在胸口。
慢慢呼气。
轻轻吸气，用下面那只手感觉肚子慢慢鼓起。
慢慢呼气，要比吸气时更慢；用手感觉肚子下沉。
暂停片刻，然后再吸气。只有下面那只手能跟着肚子上下移动，上面那只手应该静止不动，如果电跟着上升，那说明你呼吸得不够深。
c)养成健康的饮食习惯
也就是说要少食多餐，饮食结构要均衡，要包括丰富的蛋白质和维生素A、B和c。以下是几项重要的“不要’：不要喝太多咖啡或吃太多头痛药，这会让你摄取过多咖啡因；
不要吃太多精加工的食品，比如糖、白面和加工食品；
不要往食物里放太多盐；
不要吃饱和脂肪含量高的食品，比如快餐和油炸食品；
不要喝太多酒，尽管适度饮酒似乎没有坏处；
不要在精神紧张的时候进食；
不要抽烟，尼古丁会让问题更加严重。
d)经常锻炼身体
走路不用花一分钱，所以只要时间允许的话最好走路上班。如果有电梯又有楼梯，那么最好是走楼梯。步行去逛商店也不错。努力把锻炼变成你生活的一部分。做一些简单的弯曲和伸展练习，你甚至可以在办公桌旁做这样的练习，比方说在等待电话接通的时候。
改变习惯不总是那么容易。你需要改变习惯的动力。这就是为什么要承认自己正在受到压力的困扰。这样的话，生活方式的改变就会来得更容易，这些改变对健康也大有裨益。
2、改变你的思想
在《哈佛商业评论》最近登载的一篇文章中，三位美国压力问题专家提出了一种改变身体对压力反应方式的思维方法。这种方法需要进行“画面凝固”，即把你观察到的画面定格，就像按下录像机上的“暂停一键一样。专家们介绍了这种方法的五个步骤。经过一段时间的练习，这个方法可以帮助你减少压力，提高工作效率。
a)认识到压力并从中解脱
压力之下常见的生理反应包括出汗、呼吸更为急促、心跳加快、想上厕所、胃部有堵塞感、口干舌燥等等。一旦你发现这些症状，就应该暂停你大脑中的“录像机”。这样做可以帮你更客观地看清形势。
b)用心脏去呼吸
把注意力集中到心脏部位。吸气五秒钟，同时想象气流在心脏里循环。然后呼气五秒钟，并想象气流从腹腔丛排出，同时将那些不好的情绪也一并带走。如此反复数次。将注意力集中到心脏部位可以产生镇定的效果。此步骤也可以在让你紧张的情况发生之前使用。
c)Think positovely
Focusing on one or two images that make you feel goodcan have a powerful effect, helping you to perform better.These images might be your children's laughter, skiing inthe Alps on a sunny day, or the smell of your favouriteperfume.
The first three steps will calm you down. Nowyou need to ask yourself what you could do to reduceyour stress levels. List some possibilities and thendecide what you are going to do. Maybe taking abreak is enough. Maybe you need to try a differentway of dealing with a difficult colleague, or maybeyou should ask someone to help you. Once you havedecided what to do, do it.
e)Note the change in perspective
Afterwards, think about the results. Did youralternatives help? How did they help? What else couldyou have done?
3.A HEALTHY BALANCE
Remember that the best way to deal with stress isnot to try to get rid of it completely. It is healthy tofeel stretched and to strive for improvement. Whenyou feel overstressed, however, it is important totake a step back and to learn to say "no". This givesyou the chance to reflect, consolidate what you havelearned, and restore your strength for the next stage oflife's journey.
As a final exercise, ask yourself the followingquestions. If you felt totally fulfilled in your life,
what would be different from your present situation?
what would be different in your relationshipswith others?
what would you stop doing, or do less?
What would you do more?
C)想象积极的事物
想象一两个令你心情愉快的画面可以产生良好的效果，帮助你更好地工作。这些画面可以是你家小孩天真活泼的笑容，灿烂的阳光之下在阿尔卑斯山滑雪，或是你最喜欢的香水味道。
d)问问自己，是否有更好的解决办法
前面三步可以让你平静下来。接着你就要问问自己能做些什么来缓解压力。你列出几种办法，然后决定要采取什么举措。或许休息一阵子就没事了；或许你应该换一种方式跟某个难缠的同事打交道；或许你应该寻求他人的帮助。一旦决定下来之后，去做就可以了。
e)客观地总结产生的变化
之后，应该思考和总结事情的结果。你想的那些办法起作用了吗？是如何起作用的？还有没有其他更好的办法？
3、良好的平衡
记住，应对压力最好的办法不是完全消除压力。感到有一些压力并努力进取是有益于健康的。但是如果你觉得压力过大，就应该学会退后一步思考，还要学会说不。这样做可以给你思考的时问，巩固你已经学到的东西，并为你进入人生的下一个阶段蓄积力量。
作为最后一个练习，问问你自己以下这些问题。如果有一天你得到了人生最大的满足，
和你现在的状况会有什么不同？
你和别人的关系会有什么不同？
什么事情你会停止做，或者少做？
什么事情你会多做？
A
re you feeling stressed at work? If so,you are not alone. In Britain, 360 millionworking days are lost each year becauseof illness. Half of these illnesses--with anestimated cost of 7 billion--are believed to be causedby stress. Meanwhile, in the United States, more andmore employers are facing legal claims from overworkedemployees.
Stress at work is an international problem; but it wouldbe wrong to think that it's a new development. Stresshas always been with us, and we need it to perform atour best. Too little stress, and we become bored andunmotivated. Too much stress, and we get burnt-out.Each of us has to find the right balance.是否觉得工作给你带来压力呢？如果是，你并不是唯一的一个。英国每年都会因为疾病损失3．6亿个工作日。这些疾病当中有一半是压力造成的，它们导致每年70亿英镑的经济损失。与此同时，在美国，越来越多的雇主遭到过度劳累的员工起诉。
尽管工作压力是世界各国都有的问题，但它绝不是一个新现象。我们身上的压力一直存在，为了出色地完成工作任务，压力甚至必不可少。压力太小，我们会无精打采，丧失动力；压力太大，我们又会精疲力竭。所以，每个人都应该为自己的压力找到一个理想的平衡。
There are all sorts of things in life that can cause usstress. Here are some of the most important categories:
Disasters:war.serious crime matural disasters;
Life events: death divorce marriage expecting a expecting a baby,buying a house;
Work: the boss colleagues being overworked, losing your job;
Everday problems: arguments,travel,bad service,theweather,Chahge: relationships, jobs, home, finances.Stress in any one of these areas can lead to stressin anotherin another.Some forms of stress are temporary, whileothers can be long-lasting. Stress can be serious, orslightly annoying. Check how stressed you are in yourdaily life by taking the test below.
What can you do if you are overstressed? First,accept that stress is a problem for you; otherwise,you will not be motivated to make the necessarychanges. There are two main areas where changeshould take place: your habits and your thoughts.
1. CHANGING YOUR HABITS
If you use your time effectively, you can reduceyour stress levels. Here are some useful rules:
Learn to say "no'.
Make a list of what you have to do, with timeestimates.
Set an order for your tasks.
Do one thing at a time.
Take regular breaks.
Intersperse the dull jobs with interesting ones.
Don't let yourself be disturbed by the telephone orby visitors.
Don't try to be perfect; be realistic and practical.
At the end of the day, tidy up for the next day.
Don't feel guilty about what you could not do;think about what you have done.
(b)Breathe and relax
During a stressful day, do some breathingexercises. Here's a simple deep-breathing exercise:
Sit or lie down and close your eves. Listen to
生活当中能够导致压力的事物五花八门。以下是最重要的几类：
灾难：战争、重大犯罪、自然灾害；
生活：死亡、离婚、结婚、生孩子、买房； 工作：老板、同事、过度工作、失业； 日常问题：旅行、遇到恶劣的服务、天气 变化：人际关系、换工作、搬家、经济问题。
以上任何一种压力都可以导致另一种类别的压力。有些压力只是暂时现象，有些则会长期存在。 有些压力很严重，也有一些只是小麻烦。左面这个测试可以帮你发现日常生活当中你的压力有多大。
如果压力太大怎么办呢?首先，应该承认你正在受到压力的困扰，不然你就不会有动力去寻求一些必要的改变。主要有两方面需要改变：你的习惯和你的思想。
1、改变你的习惯
a)管理你的时间
如果你能高效率地利用时间，就可以减少压力。以下是一些有效措施：
学会说“不”；
把要做的事情和估计要用的时间都写下来；
将任务排序；
一次只做一件事情；
有规律地休息；
在乏味的工作中间穿插做有意思的事情；
避免受到电话和来访客人的干扰；
不要事事追求完美，现实一点，实际一点；
每天工作结束时收拾整齐，为第二天做好准备；
不要因为无法办到的事情耿耿于怀；想想已经取得的成就。
your breathing and become aware of its rhythm.
Put one hand on your stomach just below theribs and the other on your upper chest.Let your breath out slowly.Breathe in gently, feeling your stomach riseunder your lower hand.Let your breath out again slowly, taking longerthan for breathing in. Feel your stomach drop downunder your hand.pause for a moment and then breathe in again.Only your lower hand should move. Your upperhand should remain still. If it rises, you are breathingtoo shallowly.
This means eating little and often, and having abalanced diet with plenty of protein and vitamins A, Band C. Here are a few important "don'ts": Don't take in too much caffeine through coffee, orheadache pills.Don't eat too many refined products like sugar,white flour and processed foods.Don't add too much salt to your food.Don't eat foods high in saturated fats, such as fastfood and fried foods.Don't drink too much alcohol, althoughinoderate drinking seems to do no harm.Don't eat when you are tense.Don't smoke, as nicotine makes the problem worse.
d)Exercise regularly
WaIking costs nothing, so walk to workwhenever possible, take the stairs rather than the lift,and walk the shops. Try to build some exercise intoyour daily routine. Do some simple bend-and-stretchexercises. These can be done at your desk, for example,while are waiting to be connected on the phone.
Changing your habits is not always easy. Youneed motivation to do so. That is why accepting thatyou are suffering from stress will make it easier tomake practical changes in your lifestyie that can help.
2.CHANGLNG YOUR THOUGHTS
In a recent article in the Harvard Business Review,three American experts on stress suggested a thoughtprocess for changing the way your body respondsto stress. This involves "freezeframing" -- freezingyour view of the world around you, as if pressingthe "pause" button on a video recorder. The authorsdescribe five phases in this process, which, withpractice, can help you to reduce your stress levels andimprove your performance at work:
a)Recognize and disengage
Common physical signals of stress aresweating, faster breathing and a faster heartbeat, theneed to go to the toilet, a knot in your stomach, or adry mouth. Once you recognize a symptom of stress,freeze your mental video recorder. This will help youto see the situation more objectively.
b)Breathe through your heart
Focus on your heart. Breathe in for five seconds and imagine the air circulating around your heart.Then breathe out for five seconds and imagine theair flowing out through your solar plexus and takingthe negative feelings with it. Do this several times.Focusing on the heart can help to produce a cahningeffect. This part of the process can also help before youenter a situation that you know will be stressful.
b) 深呼吸和放松
在压力大的一天里，你可以做一些呼吸训练。下面是一个简单的深呼吸训练法。
坐下或躺下，闭上眼睛。聆听自己的呼吸，感觉呼吸的节奏。
一只手放在肋骨下方，另一只手放在胸口。
慢慢呼气。
轻轻吸气，用下面那只手感觉肚子慢慢鼓起。
慢慢呼气，要比吸气时更慢；用手感觉肚子下沉。
暂停片刻，然后再吸气。只有下面那只手能跟着肚子上下移动，上面那只手应该静止不动，如果电跟着上升，那说明你呼吸得不够深。
c)养成健康的饮食习惯
也就是说要少食多餐，饮食结构要均衡，要包括丰富的蛋白质和维生素A、B和c。以下是几项重要的“不要’：不要喝太多咖啡或吃太多头痛药，这会让你摄取过多咖啡因；
不要吃太多精加工的食品，比如糖、白面和加工食品；
不要往食物里放太多盐；
不要吃饱和脂肪含量高的食品，比如快餐和油炸食品；
不要喝太多酒，尽管适度饮酒似乎没有坏处；
不要在精神紧张的时候进食；
不要抽烟，尼古丁会让问题更加严重。
d)经常锻炼身体
走路不用花一分钱，所以只要时间允许的话最好走路上班。如果有电梯又有楼梯，那么最好是走楼梯。步行去逛商店也不错。努力把锻炼变成你生活的一部分。做一些简单的弯曲和伸展练习，你甚至可以在办公桌旁做这样的练习，比方说在等待电话接通的时候。
改变习惯不总是那么容易。你需要改变习惯的动力。这就是为什么要承认自己正在受到压力的困扰。这样的话，生活方式的改变就会来得更容易，这些改变对健康也大有裨益。
2、改变你的思想
在《哈佛商业评论》最近登载的一篇文章中，三位美国压力问题专家提出了一种改变身体对压力反应方式的思维方法。这种方法需要进行“画面凝固”，即把你观察到的画面定格，就像按下录像机上的“暂停一键一样。专家们介绍了这种方法的五个步骤。经过一段时间的练习，这个方法可以帮助你减少压力，提高工作效率。
a)认识到压力并从中解脱
压力之下常见的生理反应包括出汗、呼吸更为急促、心跳加快、想上厕所、胃部有堵塞感、口干舌燥等等。一旦你发现这些症状，就应该暂停你大脑中的“录像机”。这样做可以帮你更客观地看清形势。
b)用心脏去呼吸
把注意力集中到心脏部位。吸气五秒钟，同时想象气流在心脏里循环。然后呼气五秒钟，并想象气流从腹腔丛排出，同时将那些不好的情绪也一并带走。如此反复数次。将注意力集中到心脏部位可以产生镇定的效果。此步骤也可以在让你紧张的情况发生之前使用。
c)Think positovely
Focusing on one or two images that make you feel goodcan have a powerful effect, helping you to perform better.These images might be your children's laughter, skiing inthe Alps on a sunny day, or the smell of your favouriteperfume.
The first three steps will calm you down. Nowyou need to ask yourself what you could do to reduceyour stress levels. List some possibilities and thendecide what you are going to do. Maybe taking abreak is enough. Maybe you need to try a differentway of dealing with a difficult colleague, or maybeyou should ask someone to help you. Once you havedecided what to do, do it.
e)Note the change in perspective
Afterwards, think about the results. Did youralternatives help? How did they help? What else couldyou have done?
3.A HEALTHY BALANCE
Remember that the best way to deal with stress isnot to try to get rid of it completely. It is healthy tofeel stretched and to strive for improvement. Whenyou feel overstressed, however, it is important totake a step back and to learn to say "no". This givesyou the chance to reflect, consolidate what you havelearned, and restore your strength for the next stage oflife's journey.
As a final exercise, ask yourself the followingquestions. If you felt totally fulfilled in your life,
what would be different from your present situation?
what would be different in your relationshipswith others?
what would you stop doing, or do less?
What would you do more?
C)想象积极的事物
想象一两个令你心情愉快的画面可以产生良好的效果，帮助你更好地工作。这些画面可以是你家小孩天真活泼的笑容，灿烂的阳光之下在阿尔卑斯山滑雪，或是你最喜欢的香水味道。
d)问问自己，是否有更好的解决办法
前面三步可以让你平静下来。接着你就要问问自己能做些什么来缓解压力。你列出几种办法，然后决定要采取什么举措。或许休息一阵子就没事了；或许你应该换一种方式跟某个难缠的同事打交道；或许你应该寻求他人的帮助。一旦决定下来之后，去做就可以了。
e)客观地总结产生的变化
之后，应该思考和总结事情的结果。你想的那些办法起作用了吗？是如何起作用的？还有没有其他更好的办法？
3、良好的平衡
记住，应对压力最好的办法不是完全消除压力。感到有一些压力并努力进取是有益于健康的。但是如果你觉得压力过大，就应该学会退后一步思考，还要学会说不。这样做可以给你思考的时问，巩固你已经学到的东西，并为你进入人生的下一个阶段蓄积力量。
作为最后一个练习，问问你自己以下这些问题。如果有一天你得到了人生最大的满足，
和你现在的状况会有什么不同？
你和别人的关系会有什么不同？
什么事情你会停止做，或者少做？
什么事情你会多做？