情緒管理方法壓力

1、運(yùn)智卓選智umS TEX3管理方如何緩解心理壓力我們?yōu)槭裁磿X得壓力重重我認(rèn)為我們當(dāng)中的許多人都傾向于對生活中各種各樣的事情說是，也許是因為我們太善良而選擇妥協(xié)，又也許是因為我們對自己的承受能力太樂觀， 可能因為 我們不想承認(rèn)自己看上去很糟糕，又可能是因為不想因為自己的拒絕而錯失良 機(jī)。這么說來只要我們對沒有把握的事情說 不”就可以了，當(dāng)然，像我剛才說的那樣， 這只是一種傾向，我們傾向于對力不從心的事情也說 是“。所以我們就會開始變 得不知所措、壓力重重和疲憊不堪。如你所知，簡化就是我哲學(xué)理念的關(guān)鍵。如果事情變得復(fù)雜起來，我就會建議你 把它簡化。不要嘗試再多做什么，而是少做。壓力和超負(fù)荷還來的

2、后果我們都知道太大的壓力對我們不利。 當(dāng)然，你不能完全避開壓力的存在并且沒有 了壓力我們也會停止進(jìn)步。但是壓力太大呢？那就會導(dǎo)致許多問題。首先是許多健康問題，比如：頭痛，肩頸、背部肌肉疼痛.這些會讓你過早衰老， 還會導(dǎo)致暴飲暴食、潰瘍、消化不良、高血壓、心臟病等，這些都令人擔(dān)憂。不僅如此，過重的負(fù)擔(dān)也會導(dǎo)致辦事效率下降。承擔(dān)得太多意味著我們不能像預(yù) 期的那樣把工作做好，我們經(jīng)常會不斷的從一個任務(wù)跳到另一個任務(wù)，所以我們 通常會在這些事情上花更多的時間而沒法完成它們。 或者我們會爭分奪秒的完成 一些任務(wù)而犧牲了它們的質(zhì)量。我主張的是做得更少可以讓你變得更有效率，因而也更加高產(chǎn)。至少這對我是有 效

3、的。我傾向于把事情從我的計劃表中剔除出去，當(dāng)我覺得壓力重重時我就會刪減掉一些計劃。你知道結(jié)果怎么樣嗎？我覺得壓力少多了， 并且我的確完成了那 些任務(wù)一一從我的電子書到博客從我每天的工作到要完成的新任務(wù) .我能在有 限的時間內(nèi)很出色的完成兩到三個需要完成的任務(wù)。應(yīng)對壓力就像我上面所說的，有許多方式可以應(yīng)對壓力。但每一種方式并不是相同的。消極應(yīng)對包括一些用來應(yīng)對壓力和高負(fù)荷的更加常用的方法比如暴飲暴食、 過度吸煙喝酒 以及購物。我們都嘗試過，所以我不打算在這里進(jìn)行批判，但我認(rèn)為這些都是消 極的應(yīng)對方式。同樣的，上面四種方法（其實還有更多）我都使用過，所以我知 道這些方法會給人們帶來壓力確實減小了的

4、錯覺，實際上他們卻只能給人們帶來 更多的壓力。飲食，吸煙和飲酒，如果這些過量則是不健康的 當(dāng)你做出一些不 健康的行為時實際上是給你的身體施壓。消費(fèi)會對你產(chǎn)生經(jīng)濟(jì)上的影響（同樣， 如果過度）導(dǎo)致經(jīng)濟(jì)壓力。盡管這些能讓你暫時緩解壓力，但長久來看是有壞處 的。積極應(yīng)對以下這些是我總是給人們推薦的 一一鍛煉、各種放松技巧、瑜伽或冥想、洗個熱 水澡。這些都能幫助緩解壓力，建議你使用。我曾用跑步取代了吸煙，而且這是 我用過的最好的方法了。減少壓力當(dāng)然比積極應(yīng)對壓力更好的辦法就是從根源上減少壓力了。是什么讓你壓力倍 增？看看你能否減小壓力的來源。在這篇文章中我們假設(shè)你的壓力來自于工作， 不論是何種形式的工作

5、，讓我們來看看如何通過控制你壓力根源來削減你的工作 負(fù)擔(dān)。怎樣減負(fù)問題是大多數(shù)被工作弄得疲憊不堪的人仍然覺得他們不能削減工作負(fù)擔(dān)。他們認(rèn)為自己需要更加努力去完成那些該做的事情。 他們還認(rèn)為花點(diǎn)時間休息或者削減 工作量是想都不用想的。如果這是你的想法，那你很有可能就是那個最需要減負(fù)的人。 當(dāng)然，我并不是在 批判你，不過你是該考慮采取行動了。那么在你覺得你不能辦到時該怎么做呢？基于我的經(jīng)驗，可以嘗試以下的方法：1、回顧為了給減負(fù)做出一些必要的安排，你需要一些時間去整理思緒。停下你手頭的任 何事情（如果不能，你可以在一天的某個時候安排 30分鐘出來）并且把所做過 的每一件事情整理清楚。如果有必要可以

6、去散散步呼吸一點(diǎn)新鮮空氣讓你的大腦 清醒一下。2、列出清單把你所有的任務(wù)和項目寫在一張清單上 （如果愿意也可以分別列舉），把所有的 事情都記錄在上面，不論個人私事還是社會責(zé)任，每一件事都要寫在清單上。為 了做出正確的安排，你必須對要做的事情一目了然。3、設(shè)定目標(biāo)給自己束縛看上去是不可能的，不過一旦這么做了你就必須強(qiáng)迫自己去做那些最 必要的事情。事實上這樣的約束并不是一沉不變的， 你可以根據(jù)根據(jù)接下來的工 作進(jìn)行調(diào)整。我建議你一天選擇三個任務(wù)來完成，且最多完成三個。4、排列順序一旦你給自己提出了目標(biāo)，你可以觀察一下長長的任務(wù)表然后選擇出那些必須格 外用心完成的任務(wù)。哪些任務(wù)是最必要的？并不是那些

7、最緊急的， 而是哪些能夠 給你帶來長遠(yuǎn)利益的。哪些任務(wù)是最見成效的？通常是那些在你頭腦中覺得很緊 急的任務(wù)。如果你忽略它們，它們通常就不見得那么緊急了（并不是每一次）。5、刪減在這些任務(wù)中是不是有些不那么重要而可以刪減掉？是不是有些可以推遲去 做？不是是有些可以委托他人或者順其自然的？其實你不必完成清單上所有事 情的一一果斷的將它們刪掉吧。6、重議承諾當(dāng)你決定好哪些事不做事你不能就直接回避掉或者委托別人，你必須重新安排它們。找到那些你曾經(jīng)給出過承諾的人，不論他們是你的上司、客戶、團(tuán)隊、配偶 或者朋友，真誠地告訴他們你的確無法馬上完成手頭上的工作，并且請求推遲。 他們能否等上一星期？ 一個月？找

8、一個合適的時間，并且盡力去做。7、休息這一個步驟是可以省略的，當(dāng)然,如果你能抽出一天、半天甚至幾天的時間放松 和恢復(fù)那會是個不錯的選擇。那可能意味著你有足夠的時間重新規(guī)劃清單上的任 務(wù)，并且在這段時間你不會感到壓力，當(dāng)你回到工作時也不會覺得不知所措。 根 據(jù)你的承諾把所有事情往后推遲一周、兩周或一個月，這樣當(dāng)你回到工作時手頭 上就不會有任何緊急的事情要處理了。 然后抽出一段時間不做任何工作，甚至不 去想它。當(dāng)你重新回到工作時拿出 30到60分鐘把任務(wù)整理和計劃好，確保你 能全力投入其中并且不會感到負(fù)擔(dān)過大（到下一步）。8、創(chuàng)造一個理想的工作日你認(rèn)為一個理想的工作日是怎樣的？你在什么時候做最重要

9、的工作？你會在什 么時候開始和結(jié)束？你會在什么時候休息、 開會、吃午餐？我建議你能設(shè)定出工 作日程，根據(jù)特定的任務(wù)安排不同的時間。比如我也許會安排早上的兩個小時寫 作，另外的4個小時用來交流（電子郵件等），兩個多小時來完成最重要的項目， 一個小時鍛煉，一個小時來做一些小事情等等。通過制定這樣的日程（盡可能的 堅持它）你能創(chuàng)造一個可以防止你工作負(fù)擔(dān)過重的工作流程，并且讓你時刻保持 最高效率。A Guide to Cutting Back When You Feel OverwhelmedA Guide to Cutting Back WhenYou Feel OverwhelmedWhy We

10、Get OverwhelmedI think the tendency for most of us is to say yes to most of the things coming into our lives.Maybe it s that we re too nice to say no. Maybe it s that we are overly optimistic about how muchwe can get done. Maybe we don t want to look bad by saying we can t do something. Or maybewe r

11、e afraid to miss out on opportunities by saying no.Saying no to any commitments we can t handle would be ideal, of course, but like I said, we usually have a tendency to say yes to more than we can actually handle. And we becomeoverwhelmed, stressed, and exhausted.As you know, simplicity is the key

12、to my philosophy. If things get complicated, I say you should simplify. Don t try to do more. Reduce.The Effects of Stress and OverloadWe all know that too much stress is bad for us. Sure, you can t avoid stress completely, and withoutsome stress we would never grow. But too much stress? It leads to

13、 problems.Stress leads to many health problems, for example: headaches, muscle aches in your shoulders, neck, back it ages you prematurely, leads to ulcers, heartburn, high blood pressure, heart disease, overeating and more. Not a pretty picture.But there s more. Overloading yourself also leads to d

14、ecreased effectiveness. Taking on too much means we don t do as good a job with the work we attempt. We often switch between tasks, jumping from one to another, so that we actually take longe r to do things and often don t completetasks. Or we re so rushed with the tasks we do complete that quality

15、suffers.I submit that doing less makes you more effective, and thus more productive. It s worked for me, alleast. I have a tendency to slash things off my to-do list, to cut back on my projects when I feel overwhelmed. The result? I m less stressed, and I actually complete projectsom my ebook to thi

16、s blog to projects at my day job to new projects I m finishing up I ate been getting very goodknocking out the 2-3 projects I have on my plate at any given time.Coping with StressThere are many ways to cope with stress, as I mentioned above. Not all of these methods are created equally:Negative copi

17、ng : Some of the more common methods of coping with stress and overload include eating, smoking, drinking, and shopping. We ve all done it, so I m not judging, but I view thesethings as negative coping. Again, I ve done all four (as well as others), so I know that they can feellike you re really ste

18、essing but in fact, they can actually lead to more stress. Eating, smoking and drinking, if overdone, are unhealthy and when you do something unhealthy, that s stressfulto your body. Shopping is bad for you financially (again, if overdone) and that leads to financial stress. While these things can g

19、ive you temporary relief, they are not good in the long run.Positive coping : These are things I always recommend exercise, relaxation techniques, Yoga and meditation, taking a hot bath. These lead to less stress, and you should do them every time you get stressed. I replaced smoking with running, a

20、nd it was the best thing I ve ever done.Reducing the stress : Even better than the positive coping methods, of course, is reducing stress at the source. What is stressing you out? See if you can reduce that source of stress. For this article, we re going to assume that it s your workload, whether th

21、at s personal or business work. And theway to reduce that source of stress is to cut back on your workload. Let s look at how to do that. How to Cut BackThe problem is, most people who are overwhelmed feel like they just can t cut back. They feel like they need to work harder to get everything done

22、that needs to get done. They think that taking a break, or cutting back on their workload, is out of the question.If that s you, you re probably the person who needs to cut back the most. Of course, I m not iposition to judge you, but it s something to consider.So how do you cut back when you feel l

23、ike you can t? Based on stuff that s worked for me, here are my recommendations:t, then schedulStep back . In order to make the decisions necessary for cutting back, you need to take a fewminutes to clear your head and think. Stop whatever you re doing (or if you can e 30 minutes for sometime today)

24、, and take some time to consider everything you have going on. Take a walk to clear your head if necessary. Get some fresh air.List everything . Make a list of all your tasks and projects (or one list for each if you like). Put everything on there, including personal stuff, civic commitments, everyt

25、hing. In order to make good decisions, you ll have to see everything at once.Set limits . It may seem impossible, but if you set limits for yourself, you will be forced tochoose only the essential. The actual limits aren t as important as the act of setting them at this point you can adjust the limi

26、ts later depending on what works for you. I recommend you choose just 3 important tasks to accomplish today, and limit yourself to only 3 projects.Prioritize . Once you ve set the limits, you can take a look at your long list of tasks and projects, and choose which ones you re going to focus on. Whi

27、ch tasks and projects are the most essential?s only in our head. If are there anyt just eliminate orve committed yourselfNOT the most urgent, but the ones that will get you the most long-term benefit. Which ones will have the most impact? Often some tasks and projects will seem urgent, but it you ig

28、nore them, they often lose their urgency (not always, but many times).Eliminate . Of the tasks and projects you didn t choose as your top prioritiesthat can be just eliminated? Any that you can put on a someday list? Any that can be delegated or automated? You don t need to do everything on your lis

29、t slash it mercilessly.Renegotiate commitments . Of the stuff you decide not to do now, but can delegate you ll need to renegotiate them. Go to the person or people you to, whether that be a boss or a client or a team or a spouse or friend, and tell them honestly that you just cannot do everything o

30、n your plate right now, and ask for a different deadline or timeline. Can they wait a week? A month? Set a new date, and try to stick to it.Take time off . This step is optional, of course, but if you can possibly take a day or half a day or even several days to relax and recuperate, that s the best

31、 possible scenario. That will meanrenegotiating everything on your list, probably, so that you don t feel stressed while taking time outor overwhelmed when you get back. Push everything back a week, two weeks, or a month, depending on the commitment, so that you don t have anything urgent when you g

32、et back. Thentake time off, and don t do any work. Don t even think about work. Doytoatgehback upon returning to work, take at least 30-60 minutes to prioritize and plan so that you can focus on your most important projects and not be overwhelmed (see next step).Create the ideal workday . What would

33、 your ideal workday be? When would you work on your most important tasks? When would you start and end? When would you take breaks, hold meetings, have lunch? I suggest mapping out your ideal workday, with blocks of time for certain types of tasks. For example, I might choose 2 hours in the morning

34、to write, another hour for communication (email, etc), 2 more hours to work on my most important project, an hour to exercise, an hour for smaller tasks, etc. By creating this map (and sticking to it as much as possible), you create a structure that will prevent you from becoming overwhelmed, and th

35、at will have you at your most effective.壓力太大時應(yīng)做的事情你會有時候會感覺到自己到處亂轉(zhuǎn)，就像是關(guān)在籠子里的松鼠一樣嗎？ 一個項目 剛剛完成，另一個已經(jīng)在等著你了。剛在截止日期前完成工作，下一個任務(wù)已經(jīng) 在敲門了。當(dāng)你認(rèn)為你終于可以休息一下的時候， 你又意識到還有緊急的事等著 你去處理。它永遠(yuǎn)不會停止，最近我就有這樣的感覺。忙碌本身沒有什么問題，但是如果過度的話，你就會感到失去了平衡。忙碌并不 僅僅指努力工作，它也指照顧家人，幫助朋友和親戚，致力于新規(guī)劃，甚至于沉 浸在你的愛好之中。我知道你們每個人都有自己的責(zé)任， 這你們一直處于忙碌之 中。當(dāng)周圍的事

36、情讓你不知所措的時候， 你就應(yīng)該停下來思考一下了。時間表上的事 情真的都那么重要嗎？我知道你的第一反應(yīng)： 是的，確實?！蔽覀冎械拇蠖鄶?shù)人第一反應(yīng)就是我們時間 表上的事情絕大多數(shù)都是十分重要的，但是我們真正需要的答案是把我們的計劃 表變得簡單一些。我想利奧-巴伯塔和他的精簡的力量畢竟是正確的。因此，如果你感覺忙得自己一點(diǎn)時間都沒有的時候，就應(yīng)該停下來仔細(xì)思考了。下面是一些簡單的建議，希望幫你找回生活中的平衡。根據(jù)你生命中的優(yōu)先次序生活。當(dāng)你真想把時間表上的一些事情剔除掉的時候， 弄清楚你生命中優(yōu)先考慮的事情是非常重要的。什么事對你的影響最大：今年在 工作中不晉升了還是不抽出時間來陪你的孩子？如果

37、你放棄你的一個愛好，你會生活得很快樂并且做你自己嗎？有很多需要考慮的事情，但是一旦你有了優(yōu)先考慮的次序，做決定就非常簡單了。你的計劃沒有實現(xiàn)，總有一個很合理的解釋。或許這不是合適的時機(jī)，或許前面 的拐角處有一個更好的機(jī)會在等著你，也或許這正是你從所有的事情中解脫出 來，休息一下的好時機(jī)。自我懲罰是沒有用的，因為很多事情不會像你計劃的那 樣發(fā)展。接受結(jié)果，繼續(xù)你的生活。不要讓過多的事情分散你的注意力。 你可能聽過這樣的建議，把每一天當(dāng)成生命 中的最后一天來生活，享受生活中你可以得到的一切?，F(xiàn)實中那樣生活不可能不 造成嚴(yán)重的后果。著眼于你生命中最重要的事情（到你生命中優(yōu)先考慮的事情中 尋找答案），

38、把你的大部分精力都放在上面。有愛好和興趣是十分重要的，成就一番（如果這是你的目標(biāo)的話）事業(yè)和嘗試新 鮮事物是非常不錯的，但是如果這些事情讓你感到精疲力盡的話，你就要考慮放 棄一些事情或者少花費(fèi)一些時間在上面。你不是非要在同一時期踢足球，參加三 項全能的訓(xùn)練和加入一個籃球聯(lián)盟不可。只需要把注意力集中在最能讓你高興的 那項運(yùn)動上。（或者是錢，如果我們是在談?wù)摴ぷ鞯脑挘⒛愕膲粝牒湍繕?biāo)控制在合理的范圍內(nèi)。 我們都需要擁有目標(biāo)和夢想，因為它能 讓我們專注，并且能給我們勇氣來度過最低潮的時期。然而，古語有言：生活關(guān) 鍵在于適度。正好可以清楚的說明這個例子。太多的時候我們的生活失去平衡正 是因為我們給自己

39、定了不切實際的目標(biāo)。你真的認(rèn)為你可以在一個小時內(nèi)剪草、 洗車，并趕上你孩子的運(yùn)動會嗎？如果你能， 那就太可怕了。我們中的大多數(shù)人 能做到的是開著沒洗的車子或是讓草再長幾天。 確定對于你而不是對別人現(xiàn)實的 目標(biāo)。休息一下。有時你需要的只是稍微休息一下。 避開任何不重要的活動讓自己休息 一下。你沒有必要一直堅持準(zhǔn)備非常健康的飲食或者嚴(yán)格遵循生活規(guī)律。從一直保持房間清潔中放松下來，在晚上，讓你的孩子欣賞一些卡通讀物，你可以做一 些你喜歡做的事。如果可能的話，不要看新聞和讀報紙，減少媒體曝光率。一星 期一次這樣的放松會讓你回到正軌?；ㄐr間出游。自然有一種神奇的力量，能夠讓即使是最浮躁的心平靜下來，給

40、 人祥和和寧靜。根據(jù)自然學(xué)習(xí)平衡生活的方法？尋求支持。許多時候我們不想對身邊的人承認(rèn)我們需要幫助。當(dāng)然，人和人是不 一樣的，不過就我的經(jīng)歷而言，人們是樂于幫助別人的。尤其是你親密的朋友。 你沒有必要一直做一個超人或是女強(qiáng)人。（即使你想做你能可以稍微休息一下）今天我的丈夫為我去零食雜貨店買了許多有意思的東西。 他說這個星期的晚飯都 由他負(fù)責(zé)。只是這個想法就讓我的內(nèi)心興奮不已。 （他的無沿小圓帽也變得好看 了）停止拖延。一些事情給我們錯覺，它很難，并且很費(fèi)時間。你把它們放在你的工 作安排上，但是每次看見這些事情，你就會把注意力轉(zhuǎn)到其他的事情上 （有關(guān)賬 單的電話，小的居室裝潢工程，或是工作上令人乏

41、味的事情。）這些事情講不停 的糾纏你，讓你沒來由的感覺到有壓力。完成你一直在拖延的工作，你將會感到 你又可以自由的呼吸了。精神上放松一下。如果你是一個有宗教信仰的人，那么祈禱會對你很有幫助。如 果你沒有宗教信仰，冥想或修習(xí)正行會幫助你清除雜念和擺脫壓力。積極體驗。每當(dāng)我疲勞的時候我傾向于用灰暗的眼光看待事情。 這個不是很積極 的態(tài)度根本沒有讓事態(tài)看起來好一些。用一些積極的體驗將你的視線從灰度模式 轉(zhuǎn)到彩色模式是極為為重要的。觀看一場喜劇，和朋友出去游玩，和你的寵物玩 耍，讀些有趣的東西或是嘗試一些新的活動-任何可以讓你開懷大笑的東西都會 有幫助。不管你有多么忙，抽出時間來感受這些?，F(xiàn)在我只能再

42、給你一個提示，深吸一口氣，傾聽你自己的聲音，好好睡一晚上。第二天早上一起都會好起來的。保持生活和工作的平衡！10 Things to Do When There Is Too Much on YouDo you sometimes feel that you are running round like a squirrel in a cage? Once you are finished with one project there is already another one waiting for you. You get through one deadline but the nex

43、t one is already knocking on the door. When you think that you can finally relax you realize that there is some other emergency that you just have to take care of. And it never stops. I that feeling lately.There is nothing wrong with being busy but if you overdo it then you feel completely out of ba

44、lance. Being busy does not mean only working hard. It means taking care of the family, helping friends or relatives, working on new projects and even getting absorbed into your hobbies. I know that each of you has his/her responsibilities that can keep you busy all the time.When you feel overwhelmed

45、 with everything around you it is time to stop and think. Is everything in your schedule really that important?I know your first answer,“ Yes, it is. Most of us would agree at first glance that most everything we keep in our schedules is extremely important but more than often making our schedules l

46、ighter is the answer we really need. I guess Leo Babauta with his Power of Less was right after all 電）So when you feel that you are just too busy and have no time for yourself then it is time to stop and think. Here are some simple thoughts that will hopefully bring a little balance back into your l

47、ife.Live according to your life priorities. When you decide to eliminate some things from your schedule it is important to look at your life priorities first. What will affect you more: not getting a job promotion this year or not spending enough time with your kids? If you give up one of your hobbi

48、es, will you still be able to enjoy your life and be yourself? There is a lot to consider but once you get your priorities straight it will be easier for you to make the right choices.There is always a good reason why your plans do not work out. Maybe it is not the right time, maybe there is a bette

49、r opportunity waiting just around the corner, or maybe it is just time for you to take a break from everything. There is no point in beating yourself up because something didn t go the way you planned. Just accept the result and go on with your life.Don t spread yourself too thin. You have probably

50、heard the advice to live each day of your life like it s the last one and take everythingfrom life that you can get. It is not possible to live like that in the real world without serious consequences. Look at the most important things in your life (turn to your priorities for this) and try to give

51、most of your attention to them.It is important to have hobbies and interests, it is great to build a career (if this is your goal) and try new things in life but if these activities drain you then you should consider eliminating some of them or devoting less time to them. You don t have to play foot

52、ball, train fora triathlon and join a basketball league all at the same time. Just focus on the one that brings you the most pleasure (or money if we are talking about work.)Keep your dreams and goals in check. Having goals and dreams in life is something that we all need because it keeps us focused

53、 as well as gives us determination to get through the hard times. However, the old saying that mode ration is the key to life “ can definitely be used in this example especially. Too many times our lives are thrown out of balance because we set unrealistic goals for ourselves. Do you really think th

54、at you can cut the grass, wash the car and have time to make it to your child s sporting event in an hour? If you can then thatawesome but most of us will just have to settle with driving a dirty car or let the grass grow for another few days. Make sure your dreams and goals are realistic for you an

55、d not somebody else.Just take a break. Sometimes all you need is just a little break. Avoid any activities that are not important and let yourself relax a little bit. You don t have to fix super healthy mals all the time or follow a strictregimen of workouts. Relax about keeping your house clean all

56、 the time and let your kids enjoy some extra cartoons now and then in the evening while you are doing what you love. Avoid watching or reading news if possible and minimize your media exposure. Just one week of this “ easy ” life will help you get back on track.Spend some time outside. Nature has an amazing power to calm even the most unsettled mind down and set anyone in the mood of serenity. According to nature show you the way to a balanced life?Ask for support. A lot of times we do not want to admit to the people around us that we need help . Of course, people are diffe