压力大伤不起:向成功人士学习七个解压秘招

4. Take five (or ten) minutes to do something you find interesting.
4. 花5到10分钟时间做让你感兴趣的事。

It doesn't matter what it is, so long as it interests you. Recent research shows that interest doesn't just keep you going despite fatigue, it actually replenishes your energy. And then that replenished energy flows into whatever you do next.
不管是什么，只要是让你感兴趣的事就行。最近研究表明兴趣不只能让你在疲劳时继续前行，也能恢复能量。然后被恢复的能量可以帮你做接下来的事。

Keep these two very important points in mind: First, interesting is not the same thing as pleasant, fun, or relaxing (though they are certainly not mutually exclusive.) Taking a lunch break might be relaxing, and if the food is good it will probably be pleasant. But unless you are eating at the new molecular gastronomy restaurant, it probably won't be interesting. So it won't replenish your energy.
把以下两点铭记心中：首先，兴趣和高兴、有趣、放松不一样（虽然有共同之处）。午间休息或许可以放轻松，美食也会让人很愉悦，但是除非在新开的分子烹饪学餐厅用餐，不然也算不上“有兴趣”，所以也不会恢复你的能量。

Second, interesting does not have to mean effortless. The same studies that showed that interest replenished energy showed that it did so even when the interesting task was difficult and required effort.
第二，兴趣不代表毫不费力的事。以上研究也同样表明，有兴趣的事可能会很困难，要很努力完成。

5. Add where and when to your to-do list.
5. 把时间和地点加在要做的事上

Do you have a to-do list? And do you find that a day or a week (or sometimes longer) will frequently pass by without a single item getting checked off? Stressful, isn't it? What you need is a way to get the things done that you set out to do in a timely manner.
你有要做的事情吗？你会不会发现明明什么都没做，一天或一周（有时候会更久）就匆匆而逝呢？很有压力，是吧？你需要的是找到一种方法可以让事情按时做完。

This particular form of planning is a really powerful way to help you achieve any goal. Nearly 200 studies, on everything from diet and exercise to negotiation and time management, have shown that deciding in advance when and where you will complete a task (e.g., "If it is 4pm, then I will return any phone calls I should return today") can double or triple your chances of actually doing it.
这里推荐一种强大的可以完成愿望的方法，即计划明细。从饮食、健康到协商、时间管理各个方面的将近200个研究，都显示（使用计划明细）事先计划完成任务的时间和地点（举个例子，下午四点，我要回那些今天本来要回的电话）可以将你真正完成事情的几率将提高两到三倍。

6. See your work in terms of progress, not perfection.
6. 把工作看成进步的方法，而不是追求完美。

We all approach the goals we pursue with one of two mindsets: what I call the Be-Good mindset, where the focus is on proving that you have a lot of ability and that you already know what you're doing, and the Get-Better mindset, where the focus is on developing your ability and learning new skills. You can think of it as the difference between wanting to show that you are smart versus wanting to get smarter.
我们都用两种心态达成目标：一种被我称为“把事情做好”的心态，主要用来证明你有能力，也已经知道如何做了。另一种是“将来可以更好”的心态，主要目的在提高能力和学习新技能上。你可以想想“展现自己的聪慧”和“让自己更聪慧”的差别。

When you have a Be-Good mindset, you expect to be able to do everything perfectly right out of the gate, and you constantly (often unconsciously) compare yourself to other people. You quickly start to doubt your ability when things don't go smoothly, and this creates a lot of stress and anxiety. Ironically, worrying about your ability makes you much more likely to ultimately fail.
当你有“把事情做好”的心态，你希望每件事都能做得完美、恰如其分，而且一直（经常是无意识地）把自己和其他人做比较。当事情不顺时，你很快开始怀疑自己的能力，这将造成很大的压力和焦虑。讽刺的是，担心自己能力会让你更有可能失败。

A Get-Better mindset leads instead to self-comparison and a concern with making progress — how well are you doing today, compared with how you did yesterday, last month, or last year? When you think about what you are doing in terms of learning and improving, accepting that you may make some mistakes along the way and you stay motivated despite the setbacks that might occur.
“将来可以更好”的心态，却是自我比较和对取得进步的关心——和昨天、上个月、去年相比较，今天做得有多好？当想到在学习和取得进步方面所做的事时，要接受在过程中犯错误的可能，即使会遇到挫折，你也要保持前进的动力。

7. Think about the progress that you've already made.
7. 想想你已经取得的成就

Psychologically, it's often not whether we've reached our goal, but the rate at which we are closing the gap between where we are now and where we want to end up that determines how we feel. It can be enormously helpful to take a moment and reflect on what you've accomplished so far before turning your attention to the challenges that remain ahead.
从心理上说，我们怎么想不取决于能否达成目标，而在于如何快速缩小现实与目标的距离。在把注意力转向将来的挑战时，花点时间思考下目前取得的成就，这将非常有用。