How to help reduce stress at work

应对职场压力的十大秘笈

Work can be a stressful place, wherever you earn your living, whether in an office, a factory, or a school. Some stress is good. It motivates us and makes us stronger. Too much stress is bad. It makes us irrational and it can, quite literally, kill us. Fortunately, there are specific things you can do that will help you reduce your stress at work and better cope with it.

职场是一个充满压力的地方，无论你在何处奔波生计——办公室，工厂还是校园。适当的压力是好事，它能够激发我们，使我们变得更强。但过度的压力就很糟了，它会让我们失去理性，毫不夸张地讲它甚至可以击垮我们。幸好，我们可以做一些力所能及的事来排解工作压力，更好地来对抗它。

1.Improve your time management and organization skills

1.提高时间规划管理能力

Of the many things you can do in this area the best ones include getting a to do list that works, learning to say "no", asking for help when you need it, and stop setting unrealistic goals for yourself.

在这点上你可以做的有很多，其中最重要的几项有：制定有效的工作表、学会说不、需要时寻求帮助，摒弃不实际的目标。

2.Relax and breathe deeply

2.深呼吸放松

Whether you are feeling overwhelmed by the amount of work you have to do or if someone is "in your face", a good thing to do is to "breathe through your nose". You can`t get as worked up if you force yourself to breathe through your nose. Your body simply can`t maintain the same level of energy without that extra oxygen you get when breathing through your mouth.

不管是在巨大工作量面前不知所措也好，或是遭遇他人的挑衅，你最好深吸一口气。这样你就不会大动肝火了。否则，不呼吸新鲜的氧气，你体能将会下降。

3. Take more breaks from your work

3. 记得忙里偷闲

Even a five-minute break will help. Get away from your desk. Go for a walk - outside is better, but up two flights of stairs and back down is good too. Getting more exercise in general will help you reduce your overall stress levels and that will make it easier to reduce your stress level at work.

哪怕只是五分钟的休息也很有帮助。离开办公桌。 散散步，如果能到外面就更好了，但如果能在两段台阶间做阶梯运动也能达到同样效果。平时多做锻炼有助于减轻你的精神负担，从而更轻易地摆脱工作压力。

4.Lighten up

4. 放松点

Smile more. We all know laughter reduces stress. You will be amazed at how much more pleasant the people around you are when you make an effort to be pleasant yourself.

更多地微笑。众所周知笑声能够减压。你会惊喜地发现，当你努力使自己快乐起来时，周围的人会变得更开心。

5.Learn to listen better

5.学会倾听

Rather than getting upset when others disagree with you, listen actively and find the areas of agreement. Be assertive and stand up for yourself, but don`t be rigid.

遭到反对时，与其心生不悦，不如去积极倾听,寻求共识。要自信并坚持自己的主张，但不要固执己见。

6.Fix your environment

6. 改善你的工作环境

Make whatever adjustments you need to the lighting, temperature, noise level, and other controllable factors in your office.

你可以适当调节你的工作环境，包括灯光、温度、噪音水平及其他可控因素。

7.Don`t sweat the small stuff

7. 不必庸人自扰

Realize that there are some things that just aren`t worth worrying about and there are some things you just can`t change. Don`t waste time stressing over the things in either category.

要知道有些事不值得劳神，有些事你无法改变。无论是这两者中的哪种，都不要浪费时间去紧张它。

8.Get more sleep

8.保证充足睡眠

This is another of the things you can do to reduce your overall stress that will have benefits at the office as well. In addition to reducing your stress, it will increase your energy level and your ability to concentrate.

这是减少你精神压力的又一诀窍，在工作中你也会因此受益颇多。除了减少压力，保证睡眠还可以增强体能，提高注意力。

9.Find a mentor

9.寻找导师

If not a mentor, a friend will do. Having someone to talk to can take a lot of stress off you.

若没有导师，朋友亦可。同他人交谈可以缓解自身压力。

10.Spend more time with optimistic people

10.多和乐观之人相处

Negative people will pull you down to their level. Choose to work with people who have a positive attitude instead.

消极的人会影响你的情绪。去选择和那些积极向上的人们共事吧！