对抗办公室压力的十大妙计对抗办公室压力的十大妙计正文 评论 更多职业与管理的文章 投稿 打印 转发 MSN 推荐 博客引用 分享到搜狐微 博 分享到新浪微博 发布到 MySpace.cn 英文字体工作压力大得抬不起头来了吗？在当 今激烈的竞争环境中，与工作有关的压力是很难回避的。压力可以严重到引起健康问题、家庭矛盾和工作业绩问题。心理学家和心理咨询师建议，上班族应当找准压力的起因，并予正面解决。但产生压力的 原因常常不是单一的，而是多种因素的结合。在这种情况下，你就需要提高自己应对压力 的能力。下面的一些小方法能够帮你应对压力，你可以在日常作息中实践。1. 小憩一会AFP/Getty Images 咨询师建议每工作一两个小时就休息三五分钟我们很多人常常在办公桌边一坐就是好几个 小时，因为我们觉得拿不出时间休息。但咨询师说，长时间这样做对我们是不利的，因为 我们的头脑不可能不间断地高效运转。他们建议每工作一两个小时就休息三五分钟，办法 可以很简单，比如去饮水机接水，或者是站起来舒活一下筋骨。2. 用好午休时间午休时间可能是工作期间最长的休息时间，所以不要浪费。如果不习惯定时吃午饭，你可以在 Outlook 或者手机上设一个提醒。即使是在忙得不可开 交、可能不想吃午饭的时候，那也不能不吃。班加洛尔咨询公司 1to1help.net Pvt. Ltd.心理 咨询师巴斯卡尔(Karuna Bhaskar)说，如有可能，吃饭的时候要站起来离开你的办公桌，因 为不这样做的话，你可能就是长时间处在一个高压力区域之中。3. 来点业余爱好和人际交往试着每三个小时挤出 10 到 15 分钟的休息时间，用来从事一些让自己快乐的活动。巴斯卡 尔说，你可以跟另外某个人一起喝杯咖啡，讲几个笑话。4. 别乱吃东西压力太大的时候，我们一些人往往会吃得更多，而且常常是吃薯条、甜饼或糖果之类的垃 圾食品。糖份可以在短时间内为我们提神，但到头来或许会让你觉得像泄了气的皮球，更 不用说还会增加你的体重。对自己好一点，周围放点健康的点心，比如说果脯、花生、胡 萝卜片、黄瓜之类的东西。5. 东西摆放整洁如果你有一张办公桌或一间办公室，差不多就像是在工作期间有一个家。要尽量保持办公 场所的整洁，那样做的话，不仅找东西更加容易，你还会心境平和，觉得一切都在掌控之 中。试着在办公区域增加点私人色彩，比如放一张家庭照这种东西让你想起自己那么拼命 工作到底是为了什么。6. 把时间安排好这一点听起来好像是套话，但它很管用！之所以有压力，常常是因为我们急着完成任务，以免超过最后期限。或许是任务过多，但 更有可能的情况是时间安排得不好，所以觉得时间很紧。提前做好规划可能会有所帮助。可以采用这样一个办法：比其他人提前 30 分钟工作，用这段安静的时间来思考全天的工作， 并做好计划。7. 深呼吸压力极大的时候，我们有时会因为注意力集中在工作上面而呼吸变浅。你可以拿一分钟的 时间做做深呼吸。把手放在胃上，深深吸气时，腹部应该会往前凸，呼气时会往后凹。反 复做几次之后，你几乎马上就会感觉很放松了。8. 丰富业余生活或许你不相信，非工作时间要做的事情会对工作期间的感受产生巨大的影响。如果你下班后直接回家，吃晚饭，第二天又开始上班，那么你永远也得不到彻底的放松。 如有可能，你可以制定出计划，每周做某件事情一两次，比如与人共进晚餐或者是看电影， 这让你在工作期间有所期待。另外还可以为周末制定一些计划。9. 经常锻炼感觉有压力的时候，你的身体会变得紧张起来，好像是要投入一场战斗一样。体育锻炼可以帮助消耗这部分能量，从而缓释你的紧张感，所以要特别注意经常锻炼，哪 怕只是每次锻炼一小会。经常锻炼之所以通常让你更加快乐，还因为它让你释放出了“快 感荷尔蒙” 。除此以外，经常锻炼还让你因为完成了自己计划做的事情而产生一种成就感。10. 养成良好的生活习惯有时候人们会借助于吸烟或过度饮酒来缓释压力，但时间长了，这样做会带来比压力严重得多的问题。不应该这样，应该选择有益身体健康的生活方式，身体健康了，也就有助于 更好地应对压力。Career Journal: How to Deal With StressWork stress bringing you down? In todays highly competitive environment, its tough to avoid work-related stress.In a worst-case scenario, it can cause health problems or tension at home and performance issues at work.Psychologists and counselors advise that employees should identify the cause of their stress and tackle it head on. But often, theres no single cause and its a combination of factors. In that case, you need to improve your ability to cope with stress.Here are some tips to follow in your daily routine, which can help you do that.1. Mini-breaksIts common for many of us to stay stuck to our desks for hours on end because we feel we cant afford to take a break. But counselors say this hurts us in the long-run, because our minds cant function efficiently non-stop. They advise taking a three- to five-minute break every one or two hours. It could be as simple as walking to the office water cooler, or getting up from your desk to stretch your muscles.2. The lunch breakLunch time is likely your longest break during the work day, so dont waste it.If you are not in the habit of taking regular lunch, set a reminder in your Outlook or mobile phone to do so. Even on hectic days when you might be tempted to skip lunch, dont do it. If possible, get up and get away from your desk when youre eating, because otherwise youre staying in that high-stress area for a long time, says Karuna Bhaskar, a counseling psychologist at 1to1help.net Pvt. Ltd., a counseling firm in Bangalore.3. A hobby and a friend helpTry and squeeze in a 10- to 15-minute break once every three hours and use that time to pursue activities that give you pleasure. Have a cup of coffee with somebody else. Crack some jokes, says Ms. Bhaskar.4. The right foodsWhen we are stressed out, some of us tend to eat more. Often, we turn to junk food like chips or cookies or sweets. But while sugar can provide a short-term rush, it can leave you feeling deflated not to mention adding to your weight. Do yourself a favor by keeping some healthy snacks around. These could include dried fruits, peanuts, cut-up carrots and cucumbers.5. Nice surroundings helpIf you have a desk or a cubicle, its almost like your home during the work day. Try and keep your work-space tidy that will not only allow you to find things more easily but also lend a sense of calmness and of having things under control.Try adding a personal touch to the workplace, like a family photo something which reminds you what all the hard work is for.6. Time managementThis may sound clichd but it works!Often, we get stressed because were rushing to complete our tasks and meet our deadlines. Maybe you have too much on your plate but more likely, the lack of time is because of poor time- management. Planning in advance can help.One idea could be to come to work 30 minutes before everyone else and use that quiet time for thinking and planning for the day.7. Deep breathingSometimes when we are seriously stressed out, we are so focused on our work that our breathing becomes shallow. Take a minute to breathe deeply. Put your hand on your stomach and when you inhale deeply, your abdomen should come out. When you exhale, it should go in. Do this a