压力大伤不起:向成功人士学习七个解压秘招

Feeling stressed? Of course you are. You have too much on your plate, deadlines are looming, people are counting on you, and to top it all off, you still have holiday shopping to do. You are under a lot of pressure — so much that at times, you suspect the quality of your work suffers for it.
觉得有压力？这是再正常不过的了。你有太多事要操心，最后期限迫在眉睫，别人还都指望着你，最糟糕的是，你假期还要血拼购物呢。你承受着一堆压力——压力太大，以至于有时候，你会怀疑工作质量因此受到了影响。

This is life in the modern workplace. The difference between those who are successful and those who aren't is not whether or not you suffer from stress, but how you deal with it when you do.Here are seven scientifically-proven strategies for defeating stress whenever it strikes.
这就是现在的职场生活。成功人士与常人的区别不是在于有没有遇到压力，而是在于如何处理它们。下面有7个经过科学验证的方法，可以帮你在压力来袭时战胜压力。

1. Have self-compassion.
1.自惜自怜

Self-compassion is, in essence, cutting yourself some slack. It's being willing to look at your mistakes or failures with kindness and understanding — without harsh criticism or defensiveness. Studies show that people who are self-compassionate are happier, more optimistic, and less anxious and depressed. That's probably not surprising. But here's the kicker: they are more successful, too. Most of us believe that we need to be hard on ourselves to perform at our best, but it turns out that's 100 percent wrong.So remember that to err is human, and give yourself a break.
“自怜”在本质上是放自己一马。你更愿意用仁慈和理解的心态看待错误或失败——而不是严厉的批评或抵触心理。研究表明那些自我怜悯的人更幸福、更乐观、焦虑和沮丧也会更少，这并不令人惊讶。但有趣的是：这些人也更成功。我们很多人认为对自己应该严格些，这样才能表现的最好，但是结果说明这种想法大错特错。所以请记得人孰无过，要给自己休息的时间。

2. Remember the "Big Picture."
2.记得“大愿景”

Anything you need or want to do can be thought of in more than one way. For instance, "exercising" can be described in Big Picture terms, like "getting healthier" — the why of exercising — or it can be described in more concrete terms, like "running two miles" — the how of exercising. Thinking Big Picture about the work you do can be very energizing in the face of stress and challenge, because you are linking one particular, often small action to a greater meaning or purpose. So when staying that extra hour at work at the end of an exhausting day is thought of as "helping my career" rather than "answering emails for 60 more minutes," you'll be much more likely to want to stay put and work hard.
你做的每件事都不只有一种思考方法。比方说，“锻炼”如果往大方面想，可以是“变得更健康”（锻炼的原因）或者是更具体的“跑两英里”（如何锻炼）。当面对压力或挑战时想想“大愿景”能让你很有动力，因为你把一个具体的、往往是很小的行动联系到很大的意义或目的上。所以当你劳累一天后还要多做一小时工作时，想想“这对职

3. Rely on routines.
3. 依靠常规方法

If I ask you to name the major causes of stress in your work life, you would probably say things like deadlines, a heavy workload, bureaucracy, or your terrible boss. You probably wouldn't say "having to make so many decisions," because most people aren't aware that this is a powerful and pervasive cause of stress in their lives. (This is why shopping is so exhausting — it's not the horrible concrete floors, it's all that deciding.)
如果我问你工作中主要的压力来源，你可能会说截止期限、繁重的工作压力、官僚制度或糟糕的老板之类的事。你大概不会说“不得不做很多决定”，因为很多人没有意识到这是他们生活中普遍又强大的压力来源。（这就是为什么逛街会那么精疲力尽的原因——不是因为一层层可怕的楼梯，而是因为要做决定。）

The solution is to reduce the number of decisions you need to make by using routines. If there's something you need to do every day, do it at the same time every day. In fact, President Obama,mentioned using this strategy himself in a recent interview:
解决这类问题可以用模式化方法减少要做决定的数量。如果有些事你每天都要做，那每天都在相同的时候做。实际上，奥巴马总统在最近的采访中提到了自己使用这种方法：

You'll see I wear only gray or blue suits. I don't want to make decisions about what I'm eating or wearing. Because I have too many other decisions to make. You need to focus your decision-making energy. You need to routinize yourself. You can't be going through the day distracted by trivia.
你们看我只穿灰色或蓝色的衣服。我不想在吃穿上头疼，因为其他太多事需要我做决定了。你需要集中做决定的精力，你需要将自己“模式化”。你不能在一天中因琐事分心。