如何減緩職場緊張壓力

　　1.Deep breathing. Take a deep breath. Hold it. Now let it out … slowly. Try counting to 10 as you let out your breath. Feel the tension and stress flowing out of you with your breath. Repeat 3-10 times, as necessary。

　　深呼吸 深呼吸，屏住呼吸，現(xiàn)在緩慢呼氣……呼氣時(shí)試著數(shù)到十。感受緊張和壓力一并被呼出。如果有必要，重復(fù)三到十次。

　　2.Self-massage. I like to massage my shoulders, neck, head, lower back. It helps a lot. Even better: get your honey to do it for you! Another great relaxation technique is to tense up and then relax each muscle in your body, one at a time, starting from your toes up to your head。

　　自我按摩 我喜歡按摩自己的雙肩、脖子、頭和后背。很有效果。讓你的另一半為你按摩的話，效果會更好。另一個(gè)放松技巧是讓你身體的每塊肌肉依次先收縮后放松。從腳趾開始往上，至頭部結(jié)束。

　　3.Take a walk. When I’m in the middle of stress, I like to take 5, and take a walk around the building. I also do the deep breathing and self-massage mentioned above as I do so. It’s a great way of letting go of tension and allowing yourself to re-focus。

　　去散步 當(dāng)我出于壓力狀態(tài)時(shí)，我常去樓外散步。在散步中也做上文提到的深呼吸和自我按摩運(yùn)動。它是消除緊張并讓你重新集中注意力的好辦法。

　　4.Exercise. This morning, I went to the beach at 5:30 a.m. and went for a swim. It was beautiful at the beach at around sunrise, and the swim was invigorating. Yesterday I went for a bike ride, and the morning before it was a short but refreshing run. Tomorrow I think I’ll do another short run. It really gets the stress out of your system and gives you some quiet time to think when you exercise。

　　做運(yùn)動 今天早上五點(diǎn)半我去了海灘游泳。太陽初升時(shí)海灘景色優(yōu)美，游泳讓你心曠神怡。昨天早上我騎了自行車，前天我跑步，雖然不長但是讓人精神煥發(fā)。明天我可能再來一次短跑。它讓你的壓力蕩然無存，同時(shí)，運(yùn)動時(shí)你也可以靜靜地思考。

　　5.Get outdoors. Even if I didn’t do the swim, just being there at the beach, with my decaf coffee (I quit caffeine, remember?)， was calming. It’s nice to connect with nature and take in the beauty around you. While you’re there, stretch, yawn, take some deep breaths, and enjoy。

　　去戶外 即便我不去游泳，僅僅在海灘上喝我的無咖啡因咖啡(我戒了咖啡因，你記得吧？)也是平靜泰然的。接近自然，欣賞你身邊的美麗是美妙的。你在那可以伸腰，打哈欠，深呼吸，享受自然。

　　6.Take a day off. That’s what I’m doing today. Don’t tell my boss. I have lots of vacation and sick leave saved up, so it’s not a problem, actually. I’m just going to veg out and allow myself to calm down and center。

　　放一天假 這正是我今天干的，別告訴我的老板。我很多休假日和病假日沒有用，所以我請假沒問題。事實(shí)上，我只是放松一下，讓自己平靜下來，精神集中。

　　7.Meditate. You don’t need to be trained to have a short, relaxing meditation session. Just sit somewhere quiet, close your eyes, relax, and focus on your breathing. Try to concentrate on it coming into your body, and then going out。When other things pop into your head (they will, inevitably)， just acknowledge them (don’t try to force them out) and allow them to leave, and then focus again on your breathing. Do this for as long as you can, and then take a couple of cleansing breaths, and get up a new person。

　　沉思 你不需專門訓(xùn)練就能進(jìn)行一個(gè)短暫放松的沉思。只需坐在安靜的地方，閉上眼，放松，集中精力于你的呼吸。注意吸進(jìn)身體的東西，然后呼出去。當(dāng)雜念浮現(xiàn)你腦海的時(shí)候(一定會的，不可避免)，只需承認(rèn)它們(不要盡力忽略它們)，讓雜念消除，再次把注意力集中到呼吸上來。能堅(jiān)持多久就做多久，然后重新吸幾口氣，精神百倍地站起來。

　　8.Read. I like to throw myself on the couch with a good book. Well, not necessarily a good book — a page-turner。

　　閱讀 我喜歡坐在沙發(fā)上看一本好書。嗯，沒必要是本好書，是本引人入勝的書。能讓我全神貫注，心無雜念。我的這些書有約翰·格利山姆寫的，威廉·吉布森的，泰瑞普萊契的或者安帕切特的，就此而言，也管用。還有史蒂芬金。我沉醉在他們的世界里。

　　9.Love. I like to spend time with my kids or my wife. Just snuggle with them, focus on them, forget about the world. They are all that’s important, and sometimes I need that reminder。

　　愛 我喜歡花時(shí)間陪陪我的孩子們和妻子。僅僅和他們依偎在一起，注視著他們，忘掉其他。她們是最重要的，有時(shí)這個(gè)提醒我需要。

　　10.Disconnect. Turn off the phones, turn off the computer, and shut off the outside world for a little while. These things just raise your stress level. Go offline and forget about the online world! You can do it!

　　杜絕聯(lián)系 關(guān)掉手機(jī)，關(guān)掉電腦，暫時(shí)杜絕與外界的聯(lián)系。這些東西只會增加你的壓力。下線，忘了網(wǎng)上的一切。你可以做到的！

　　11.Take a nap. One of my favorites. Just take a 30-minute nap, and you’re re-set! A nap is like a restart button for life。

　　睡午覺 我的愛好之一。僅午睡半小時(shí)，你就會恢復(fù)精神！午睡就像是生活的重新啟動按鈕。