压力下工作的8个法则

 　　What would you say when you are under work pressure, "stressed out and frantic¹" or "challenged and energized"? There's very little physiological² difference between the two, says a growing contingent³ of experts who claim work stress has an upside. These experts believe that stress can strengthen you or tear you down. In most eases, you can choose. The following are 8 ways to perform better under pressure suggested by the experts.

　　1. Give stress a good name 积极地看待压力

　　Why resent work stress- it's an indicator⁴ that your career is advancing. Think of a heavy work load as an exciting opportunity to push yourself, learn new skills and show your mettle⁵. Complaining depletes⁶ (耗尽) your energy; instead greet overloaded⁷ day with optimism. Tell yourself, "This is a challenge I am capable of handling."

　　2. Put it in perspective 三思而后行

　　Sometimes it's impossible to talk about the positive side of stress-say your computer crashes and you lose valuable work-but you can moderate your reaction. Rate your distress⁸ on a scale of 1 to 10, 1 being mild irritation⁹ and 10 extreme panic or anger. Now, rank the importance of the situation from 1 (a notice) to 10 (you're fired). If your distress ranks higher than the seriousness of the situation, ask yourself: Is this something I will remember in four years, four months, four days? Then downshift your response accordingly, saving your emotional energy for disasters.

　　3. Alternate tasks 调节工作节奏

　　Blocking out an entire day or week for a high-priority project increases your anxiety without boosting your productivity-in fact; you may lose perspective and focus. You need to create a rhythm to your work to recharge. Every 60 to 90 minutes, take a break from your primary activity and do something different for 15 minutes. If you've been reading at your desk, walk into someone's office to brainstorm¹⁰ on another project. Don't worry about breaking your concentration. You'll return to your task refreshed and determined¹¹.

　　4. Shake a leg 适当运动

　　Regular exercise is critical to stress management, and mini workouts during the day can release pent-up energy. Most people tend to neglect some exercise which you can actually do everyday, such as walk to your or someone's office instead of taking the elevator; stand up and stretch your back and neck muscles while you are on the phone, and so on.

　　5. Straighten up your desk 整理办公桌

　　Rearranging pencils may not be a form of procrastination¹² (拖延，耽搁) after all. It has been proved that tiding your desk is one of the most common, and effective, ways workers calm and focus themselves. Organizing helps people reduce tension and get into a productive frame of mind.

　　6. Refuel 注意补充能量

　　Tempted¹³ to skip meals and pull late nights when you feel the heat at work? Both could lead to burnout. Get stick to eight hours of sleep, and go to bed at the same hour every night. Avoid big meals but much high-carbon, low-fat snacks every few hours. Lay off the alcohol, which can disturb your sleep patterns.

　　7. Tackle your fears 解决让你恐惧的问题

　　Pressure doesn't paralyze you, fear does. Often, your stress comes from worrying rather than from the work assignment or problem you're grappling with. Itemize every element of a project that has you scared. Are you worried about a presentation because you've never spoken in front of a group of people, you don't know what to wear and the slide projector¹⁴ isn't working correctly? Write down these fears and methodically address each one.

　　8. Spend time with your friends 多和朋友交流

　　During high-pressure periods, don't lock yourself in a room with your work. Socializing with friends and colleagues, getting together with people who make you laugh and change your perspective, will revitalize and inspire you. You want positive social support, so offer your friends progress reports and ask them for feedback, solution and encouragement.

1 frantic   

adj.狂乱的，错乱的，激昂的

参考例句：

• I've had a frantic rush to get my work done.我急急忙忙地赶完工作。
• He made frantic dash for the departing train.他发疯似地冲向正开出的火车。

2 physiological   

adj.生理学的，生理学上的

参考例句：

• He bought a physiological book.他买了一本生理学方面的书。
• Every individual has a physiological requirement for each nutrient.每个人对每种营养成分都有一种生理上的需要。

3 contingent   

adj.视条件而定的；n.一组，代表团，分遣队

参考例句：

• The contingent marched in the direction of the Western Hills.队伍朝西山的方向前进。
• Whether or not we arrive on time is contingent on the weather.我们是否按时到达要视天气情况而定。

4 indicator   

n.指标；指示物，指示者；指示器

参考例句：

• Gold prices are often seen as an indicator of inflation.黃金价格常常被看作是通货膨胀的指标。
• His left-hand indicator is flashing.他左手边的转向灯正在闪亮。

5 mettle   

n.勇气，精神

参考例句：

• When the seas are in turmoil,heroes are on their mettle.沧海横流，方显出英雄本色。
• Each and every one of these soldiers has proved his mettle.这些战士个个都是好样的。

6 depletes   

使大大的减少，使空虚( deplete的第三人称单数 )； 耗尽，使枯竭

参考例句：

• Stress depletes both energy and motivation. 压力不仅消耗体力而且让你丧失动力。
• Scientists refute a longstanding theory of how HIV slowly depletes the body's capacity to fight infection. 科学家驳倒一个爱滋病毒如何慢慢地耗尽身体容量对抗感染的长时间理论。

7 overloaded   

a.超载的，超负荷的

参考例句：

• He's overloaded with responsibilities. 他担负的责任过多。
• She has overloaded her schedule with work, study, and family responsibilities. 她的日程表上排满了工作、学习、家务等，使自己负担过重。

8 distress   

n.苦恼，痛苦，不舒适；不幸；vt.使悲痛

参考例句：

• Nothing could alleviate his distress.什么都不能减轻他的痛苦。
• Please don't distress yourself.请你不要忧愁了。

9 irritation   

n.激怒，恼怒，生气

参考例句：

• He could not hide his irritation that he had not been invited.他无法掩饰因未被邀请而生的气恼。
• Barbicane said nothing,but his silence covered serious irritation.巴比康什么也不说，但是他的沉默里潜伏着阴郁的怒火。

10 brainstorm   

vi.动脑筋，出主意，想办法，献计，献策

参考例句：

• The women meet twice a month to brainstorm and set business goals for each other.她们每个月聚会两次，在一起出谋献策，为各自制定生意目标。
• We can brainstorm a list of the most influential individuals in the company.我们可以集体讨论，列出该公司中最有影响的人员的名单。

11 determined   

adj.坚定的；有决心的

参考例句：

• I have determined on going to Tibet after graduation.我已决定毕业后去西藏。
• He determined to view the rooms behind the office.他决定查看一下办公室后面的房间。

12 procrastination   

n.拖延，耽搁

参考例句：

• Procrastination is the father of failure. 因循是失败的根源。
• Procrastination is the thief of time. 拖延就是浪费时间。

13 tempted   

v.怂恿（某人）干不正当的事；冒…的险（tempt的过去分词）

参考例句：

• I was sorely tempted to complain, but I didn't. 我极想发牢骚，但还是没开口。
• I was tempted by the dessert menu. 甜食菜单馋得我垂涎欲滴。

14 projector   

n.投影机，放映机，幻灯机

参考例句：

• There is a new projector in my office.我的办公室里有一架新的幻灯机。
• How long will it take to set up the projector?把这个放映机安放好需要多长时间？