工作是杀手？

giantchu

工作是杀手？

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时间： 2007年07月10日 15:57  作者：Alexandra Jennings  来源：《双语时代》


　　Reduce stress at work for a healthy life.
　　为了健康地生活，减少工作压力。
　　
　　Most days of your life you get up, get dressed, eat breakfast and head to one of the most unhealthy places in the world- your work place. Deadlines, layoffs, pressure, inadequate wages and suffering an arsehole boss all cause stress and low morale. Stress is internal, which explains why it can wreak havoc on your health. It feels awful and gives you the sense that you're not in control. Work related stress is linked to a multitude of health complaints from heart disease to immune system disorders. Recent research from the University of Texas concludes that your job may even be killing you: People who feel stressed and not in control at work have a 43% greater risk of dying prematurely than other less stressed employees.
　　在大部分日子里，你起床、打扮、吃早餐，然后去世界上最污烟瘴气的地方——你的工作单位。限期、失业、压力、低薪、可恶的老板，都会让人感觉压力重重，士气低迷。压力是内在的，这就是为什么它会严重损害身体健康。身体感到极度不适，会让你有身不由已的感觉。工作压力会导致大量健康疾病，从心脏病到免疫系统紊乱。德克萨斯大学的最新研究表明，工作甚至是杀手——那些压力重重，无法掌控自己工作的员工比工作压力较小的员工早死的可能性大43%。
　　Do you feel tense and anxious at work? Do your co-workers and/or boss make you crazy? Are your work habits and office environment putting your health at risk?
　　Ask yourself a few key questions:
　　你在工作中感到紧张和焦虑吗？你的同事或老板让你抓狂吗？你的工作习惯和办公环境让你的健康处于危险之中吗？问自己一些关键性的问题：
　　Is your office in a state of constant chaos and disorganisation?
　　你的办公室总是处于一种乱七八糟、毫无条理的状态吗？
　　Do you find yourself with the same stresses and same problems on your plate year after year?
　　你发现自己年复一年地承受着相同的压力，面临着同样问题，如同每天所吃的饭菜一样？
　　Do your career goals never seem to be achieved?
　　觉得自己的事业目标遥遥无期吗？
　　Do you dread the start of each day at the office?
　　你害怕在办公室里开始一天的工作吗？
　　Do you feel your work is in control of you?
　　你觉得是工作在控制你吗？
　　If you answered yes to even one of these questions, then your personal health and quality of life are likely to be negatively affected by work related stress.
　　你的回答当中只要有一个是肯定，那么工作引起的压力就可能已经对你的个人健康和生活质量产生负面影响了。
　　Unfortunately, very few of us can afford to quit their job and lead a stress-free, workfree lifestyle, but there are a variety of ways to cope with stress (without taking out your boss). Trying a few will go a long way towards helping you maintain your cool, improving your work life and keeping you healthy.
　　不幸的是，我们当中很少人会辞职不干，去享受那种无虑无忧，无劳作之苦的生活方式。好在我们有各种各样的办法来缓减压力（而不是要了你老板的命来泄愤）。尝试一些做法会让你长期有效地保持头脑清醒，增加工作寿命，维持健康状态。
　　
　　Try some desk side yoga.
　　试一试办公桌瑜珈。
　　We all know relaxation techniques like yoga can ease the body's harmful responses to stress,including tense muscles, a racing heart and agitation.
　　众所周知，如瑜珈等放松的方法能缓减压力对身体造成的不良反应，其中包括肌肉紧张，心率过快和情绪不安。
　　
　　Aromatherapy:
　　空气疗法：
　　Aromatherapy, inhaling the fragrant oils extracted from plants, can also reduce stress. Place an oil burner on your desk and add a few drops of your favourite oil.
　　Lavender, Geranium, chamomile and clary sage relax and relieve stress. Rosemary stimulates and sharpens the mind.
　　空气疗法就是通过呼吸从植物中萃取的香精来缓解压力。在办公桌上放一个燃烧香油的小炉子，加几滴你自己喜欢的精油。熏衣草、天竺葵、甘菊花和快乐鼠尾草精油都能让人放松并缓解压力。迷迭香则能刺激大脑，使之敏锐。
　　
　　Massage:
　　按摩：
　　Relaxation for both the body and mind. Even a short ten minute shoulder massage can make you feel like you’ve been on vacation.

giantchu

这是让身心都放松的方式。一个短短的十分钟肩部按摩都会让你感觉像在度假。
　　
　　One thing at a time.
　　做事一心一意。
　　Working on eight things at once might seem impressive, but actually it is exhausting,inefficient, and highly stressful. Structure your day to focus on one thing at a time. For example, check e-mails and respond to them all at once. Designate a time immediately after lunch and an hour before you leave for returning phone calls.
　　一次做八件事似乎让人印象深刻，但实际上却让自己疲惫不堪、低效、压力倍增。将你一天的工作计划出层次，专注做好一件事。比如说，在一个时间段里查收并回复所有的电子邮件。计划一段时间，可在午饭后的一个小时，或者是离开办公室前的一个小时回复来电。
　　
　　Work in short bursts.
　　间歇的工作。
　　It is hard to sustain creativity or intensity over one task for a long time. So every hour or so get up for five minutes, stretch, walk around, or do some yoga. This will help the quality of your work and by the time you finish your day, you'll have done around 30 minutes of stress-reducing exercise.
　　长时间的工作很难让人保持创造力和高效率。因此，每过一个小时左右，就站起来五分钟，舒展身体，走动一下，或是做做瑜珈。这会帮助你提高工作质量，在一天工作结束时，用30分钟左右时间来做一些可以减轻压力的运动。
　　
　　Classify your work mates.
　　将你的同事分类。
　　A "D" is for people who drain your energy, and an "F" is for people who fill you up with energy. Avoid the D's as much as possible throughout the day. Conversely, when you're feeling tired and drained, take a few minutes to chat with an F, for an energy recharge.
　　D是指那些会分散你精力的“损友”，F则是可以为你打气加油的“良友”。在一天当中尽可能地不与损友接触。相反地，当你感到疲惫，精力不足的时候，花上几分钟与一个属于“良友”类的人聊聊天，精力就会恢复的。
　　
　　Praise yourself at least once a day.
　　一天至少赞美自己一次。
　　William James, the father of modern psychology said, "The greatest discovery of my generation is that man can alter his life simply by altering his attitude of mind." So when you've completed a short or long-term goal, give yourself a pat on the back.
　　By telling yourself out loud what a good job you've done you'll feel more positive,confident and energetic.
　　当代心理学之父威廉·詹姆斯曾说过：“我们这一代最伟大的发现就是人们可以通过改变自己的态度来改变自己的生活。”因此，当你完成了一项短期或长期的目标时，不妨表扬一下自己，大声地告诉自己你完成了一件相当了不起的工作。这会让你更积极、自信、精力充沛。
　　
　　Forgo the coffee.
　　不喝咖啡。
　　A study sponsored by the British Economic and Social Research Council found that when men drank coffee while working, it made them less effective. Caffeine also increases feelings of stress and heart rates, so stick to the decaf or herbal tea.
　　一项由英国经济和社会研究委员会资助的研究发现，当人们边工作边喝咖啡时，工作效率会下降。咖啡因还会增加压迫感，使心跳加快，因此要坚持喝无咖啡因的咖啡或草药茶。
　　
　　Keep a travel magazine at your desk.
　　桌上放本旅游杂志。
　　When stressed, look at places you would like to visit. Daydream about your next holiday. It will help remind you of one reason you're working, and provide a few minutes of virtual vacation.
　　在感到压力时，看看你想去的地方。做个下次度假的白日梦。这样会使你回想起需要工作的理由，也让你能用几分钟享受精神度假。
　　
　　Read a poem out loud twice a day.
　　一天高声朗诵一首诗两次。
　　The cadence, words, and images will soothe your soul. Not into poetry? If you prefer music, listen to a few of your favourite songs. Listening to music substantially reduces not only feelings of stress but also levels of stress hormones.
　　韵律、词句和影像会让你的情绪平和。不喜欢诗词？如果你更喜欢音乐的话，听几首你喜欢的歌。倾听音乐不仅会缓解压力，还会减少压力激素的分泌。
　　
　　Keep a photo or memento on your desk.
　　在办公桌上放一张照片或纪念品。
　　When you feel yourself getting stressed out, simply stare at the display. Recall the day the picture was taken. Hold the memento and return in your mind to the place where you got it. Now you're ready to return back to the working world a little more refreshed.

giantchu

在感到有压力的时候，看一眼桌上的摆设。回忆一下拍这张照片的日子。拿着纪念品，想想你是在哪里得到它的。然后你就可以精神振作地回到工作中去了。
　　
　　Keep a work journal.
　　坚持写工作笔记。
　　In it, you can write all the things you'd like to say to the boss/client/colleague so you get it out of your system without losing your job. It will also help you understand what it is about your job and your day that really drives you crazy, and what you actually enjoy. Remember to keep it locked away - you don't want your boss/client/colleague reading what you really think about them.
　　在工作笔记里，可以写你想写的关于老板、客户、同事的所有事情，这样你就可以放肆撒野一下，而不会丢了工作。这也会帮你了解自己的工作，以及那些让你抓狂的日子和让你欢欣鼓舞的事情。记住要将工作笔记藏好——你不会想让老板、客户、同事看到你对他们的真实看法吧。
　　
　　Keep some plants or flowers.
　　放些花花草草。
　　Place them near your computer. Studies find that plants significantly lower workplace stress and enhance productivity.
　　将花花草草放在电脑边。研究发现，植物会大幅度降低工作压力并提高工作效率。
　　
　　Schedule a sick day.
　　准备一天休病假。
　　If you're experiencing an unusual number of headaches, sore neck, sore back, or other aches and pains, suffer from insomnia, or are snapping at your co-workers for no reason, it's time for a day off. Look at your calendar and choose the day you're going to call in sick. This is not lying -you are sick. It's just mental rather than physi-cal. Chances are that if you don’t have a day off,you will become sick.
　　如果你经常头痛、脖子酸、或是其它地方酸痛，并伴有失眠，或者你无缘无故地朝着同事发火，那么你就该休息了。看看日历，选一天来休病假。这并不是撒谎——你是病了。这病是精神上的，而不是身体上的。而事实上很可能是如果你不休息一天的话，你就真的会生病。
　　
　　Schedule 10 minutes of "worry time".
　　准备10分钟的“烦恼时间”。
　　Focus on what is stressing you out. Think about your worry, why it worries you and the worst thing that could happen. Once you sit down and consider things objectively,you'll realize that it's highly unlikely it will ever happen, then you can get back to work with your worry load lightened.
　　注意你的压力所在。想想你的烦恼，为何你会烦心，为什么最糟糕的情况会发生？一旦你坐下来客观地思考，你就会意识到，你所烦恼的事情可能永远都不会发生，然后你就可以心情舒畅地回到工作中去了。
　　
　　Draw.
　　画画。
　　Take five minutes and draw. Sketch the scene around you, or something funny, or something peaceful. Using another part of your brain provides a much-needed
　　break.
　　花五分钟画画。画画你周边的景色、有趣的事物或是令人心旷神怡的景象。利用你另外半边的大脑会让你得到很大程度上的放松。
　　
　　Manage your e-mail.
　　处理电子邮件
　　With about 5.5 trillion e-mails sent each year, an amount that increases 40 percent annually, this electronic form of communication has become a major source of workplace stress. To cope:
　　每年有5.5万亿封电子邮件在来回传，而且这个数字以每年40%的速度增长。这种电子沟通方式已经成为工作压力的一种主要来源。以下是解决的办法：
　　Read e-mails once, answer immediately and delete if possible, Overflowing in-boxes are depressing.
　　Reply to e-mail only when you have something to say.
　　Never send an e-mail if you're angry.
　　Don't e-mail and phone with the same message.
　　If you've gone back and forth three times on a topic and you're still confused or have questions, pick up the phone.
　　一次性阅读电子邮件，并在可能的情况下，立即回复和删除。收件箱过满会让人压抑；只在有话要说的时候才回复邮件；
　　在生气的时候，绝不要回复邮件；
　　绝不写内容相同的邮件或是打内容相同的电话；
　　如果在同一个话题上三番五次地发邮件你还是不明白或是仍有疑问，就打电话吧。
　　
　　Talk to your best friend at work.
　　与知心朋友聊聊工作。
　　Having a chat with a friend is a great stress reducer. Social support at work can lower blood pressure during the workday even during work-related stressful moments.

giantchu

　与朋友聊天是很不错的减压法。来自旁人的支持可降低工作期间的血压——甚至是与工作相关的压力。
　　
　　Leave the office for lunch every day.
　　每天去办公室外面吃午饭。
　　Getting out of the office, away from the stress and into a totally different environment,clears your mind and helps you put some perspective on whatever hassles are dogging your day.
　　走出办公室，摆脱压力，进入一个完全不同的环境中，让头脑清醒，会让你对纠缠了你一整天的问题豁然开朗。
　　
　　Munch on pumpkin seeds and/or chocolate.
　　嚼南瓜子或巧克力。
　　Pumpkin seeds are rich in iron, they can help counter the iron-depleting effects of a stressful workplace. Chocolate improves your mood, is stress relieving, and the sugar rush will give you a burst of energy. Just don't overdose.
　　南瓜子富含铁，有助于改善高强度工作下缺铁的症状。巧克力会提升情绪，缓解压力，糖份会让你能量大增。但可别吃多了！
　　
　　Try some beverage leverage.
　　试试饮料调节法。
　　Increase your productivity and decrease your stress by keeping an invigorating beverage handy at your workstation. A cup of chamomile tea, known for its soothing properties will help you de-stress. A cup of peppermint tea invigorates and energises.
　　在工作室里，经常喝些运动类饮料，可提高工作效率，降低压力。一杯黄甘菊茶，其味甘的特性可缓解压力。一杯薄荷茶会令人精力倍增、活力十足。
　　
　　Walk and talk slower.
　　慢慢走、慢慢说
　　This tricks your body into thinking that things are calmer than they actually are.
　　这会欺骗你的身体，使其认为事情比实际情况更平稳。
　　
　　I hate my job.
　　我讨厌我的工作。
　　If you hate your job, spend a few minutes each evening rewriting your résumé, researching other job options, or contacting potential employers. This can help you better handle the stress at your current job, while productively seeking better work.
　　如果你讨厌你自己的工作，那就每天晚上花几分钟重新整理你的简历，寻找其它工作机会，或是联系你潜在的雇主。这会让你更好地处理你现在工作中的压力，同时还能富有成效地找到更好的工作。
　　
　　Reward yourself.
　　奖赏自己。
　　By rewarding yourself after completing a tough task makes everything more bearable and gives you something to look forward to. It might be a special dinner, a movie, a game of rackets, or a massage.
　　在完成一项艰苦的工作后，奖励自己一下会让你更有韧性，并让自己有所期待。奖励自己的方式可以是一顿特别的晚餐，一场电影，打一次壁球比赛，或者一次按摩。
　　
　　Offer feedback.
　　提供反馈
　　As they say, it's better to give than to receive. Provide praise and recognition to others at work whenever appropriate. You will feel good by making others feel good,and the good feeling will tend to spread. Think positive and you’ll feel good too.
　　正如大家所说的那样，给予好过接受。只要时机适合就在工作中赞美和认可他人。让他人感觉舒适，你自己也会感觉良好，舒服的感觉会传递开来。想法积极，自己的感觉也会很好。
　　
　　Plan ahead.
　　提前计划
　　When work is challenging, take a few minutes to delineate the tasks you need to do. Make a list, place boxes next to each item, and check off the boxes as you move through the list. You will avoid forgetting anything, you'll stay on task, organization will make you efficient, and it's very satisfying to check off those boxes.
　　当工作富有挑战性的时候，花点时间把你需要做的工作细化。列个清单，在每件事情边上画个框，并随着工作的进行检查框框。你就不会忘记要做的事，努力工作，组织性让工作富有成效，并使得你在核查这些事项时有成就感。
　　
　　Socialize your work.
　　让你的工作更具社会性。
　　Try a once-a-week lunch gathering with co-workers where you talk about a particular work issue. Use the collective brain to figure out how to do something better, improve the work facilities, enhance productivity, or improve relationships.
　　试着与同事每周共进一次午餐，可谈谈某件工作上的事。使用集体的智慧来将事情做得更好，改善工作设施，提高工作能力或是改进工作关系。
　　
　　Declutter your work station.
　　整理你的办公桌。
　　Physical clutter reminds us of things that need to be done and that's stressful.Remove all unnecessary physical clutter from your desk and you'll eradicate your mental clutter, plus you'll feel energised.
　　杂乱无章的东西会让我们想到要做的事情，并颇感压力。将你桌上的不必要的杂物清理掉，这会让你头脑中没有杂念，还会感到精力充沛。
　　
　　Take some advice from your grandma.
　　听听老一辈人的建议。
　　The most effective steps to reduce stress you can take are the simplest: exercise, a healthy diet, regular sleep, moderate to minimal alcohol intake, and no smoking. It's the simplest, yet most sophisticated and cutting edge science available - and it works.
　　减轻压力最为有效的办法也是最简单的办法：锻炼、饮食健康、有规律的睡眠、饮酒适量和不抽烟。这是最为简单，然而也是最复杂和最前沿的科学方法——而且它真的有效。