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你可能一直聽說壓力多不好：對健康有害，惡化人際關(guān)系，讓工作表現(xiàn)糟糕。然而這些只是風(fēng)險。恰當(dāng)?shù)墓芾韷毫?，能對工作表現(xiàn)和工作效率產(chǎn)生積極影響。那么，怎么讓惱人的壓力變成有益的呢。 專家的看法壓力不可避免，我們生活在一個充滿變化和未知的世界，焦慮無處無時不再。所以你該適應(yīng)它。 壓力是工作和生活的必然，但是壓力的效果未定。 專家們都認(rèn)同改變應(yīng)對壓力的方式可以讓壓力帶來積極的效果。 壓力是好是壞，取決于你怎么利用它。 事實上，良好的壓力管理可以讓你具有職業(yè)上的優(yōu)勢，從而脫穎而出成為領(lǐng)導(dǎo)者。 1. 認(rèn)識壓力的本來面目 人們都說壓力有害健康，他們的說法大部分是對的。人們不以壓力的本來面目認(rèn)識壓力。其實壓力只是一種感受。而人們在感受到壓力后，身體做出過激反應(yīng)，心跳加快，身體緊張。。。。 壓力只是你對事情關(guān)注程度的指標(biāo)。壓力越大，越是關(guān)注。壓力與事情對你的重要程度成正比。當(dāng)你理解了壓力只是事情重要程度的指標(biāo)，而不是導(dǎo)致發(fā)揮失常和痛苦的引信，你會更加理性的應(yīng)對壓力。 此外，要知道壓力有其盡頭。作為一種感受，它是一直變化的。你覺得自己會永遠受折磨，可是五分鐘后，你的感受就變了。 2. 重構(gòu)壓力 在認(rèn)清楚壓力的本質(zhì)后，你要調(diào)整心態(tài)。研究發(fā)現(xiàn)你對壓力的看法決定了它對你的影響。我們的大腦在積極的環(huán)境下，發(fā)揮的效能遠好于在中性或消極的壓力的環(huán)境下。在壓力下，如果你感到焦慮，你就進入了“害怕或戰(zhàn)斗”模式，這樣會影響你的思維能力。如果你是積極的，專注的，你的大腦在“開闊或構(gòu)建”的模式，讓你能夠衡量更多可能。進入哪種模式取決于你。當(dāng)人們感到壓力，他們可以嘗試把它看做一種挑戰(zhàn)，而不是威脅。這樣的轉(zhuǎn)變能激發(fā)而不是癱瘓你的能力。 3. 專注于你能控制的東西 在面臨焦慮的時候，你能做的一件積極的事是，分清什么是自己能控制的，什么不能。太多的人在自己不可能改變的事情上難過著浪費時間。專家建議，在面對壓力的時候，做魚骨圖，在一面列自己能控制的事情，一面列自己不能控制的。然后忽略不能控制的那些，專注于自己能控制的。這樣，你就進入了解決問題，達成目標(biāo)的正軌。 4. 建立能提供支持的社交網(wǎng)絡(luò) 如果知道有人能幫你，心里有底，人不發(fā)慌。有一堆有能力的老鐵很重要。你可以不動用他們，但是知道關(guān)鍵的時候，他們能頂上，心里就會倍感安慰。在無壓力的時候，要多結(jié)交有能力的人，構(gòu)建社交網(wǎng)絡(luò)。多些人情的積蓄，在困難來臨的時候好利用。平時不燒香，急來抱佛腳，可抱不動。此外，讓自己的周圍都是遇事不抱怨，努力在可控制的方向去解決事情的人，是個人的升華。 5. 積累一些應(yīng)對壓力的經(jīng)驗 實踐是最好的老師。如果沒有經(jīng)歷過壓力，壓力乍來，你會難受，你會發(fā)揮失常，接著會壓力更大。你要學(xué)會打破這種惡性循環(huán)。這種事，在年輕人中很常見。他們對壓力反應(yīng)更劇烈。這不是荷爾蒙主導(dǎo)的，只是因為缺乏經(jīng)驗。所以，不要等著嚴(yán)峻的形勢找上你了才想到去訓(xùn)練自己的抗壓能力。設(shè)想自己的真實場景下，不許悔棋，對壓力會如何因應(yīng)。壓力和恐懼是有益的，他們在鍛造你的成長。例如，如果你不敢去公開場合演講，可以先嘗試小范圍的演講。在小的壓力中鍛煉自己，不要讓壓力大到把自己擊垮。 要記住的原則要做的
不能做的
原文You constantly hear how bad stress is for you: it’s damaging your health, jeopardizing your relationships, and hurting your performance. While these risks are real, recent research is showing that work strain, when managed correctly, can actually have a positive impact on productivity and performance. So how can you take the stress you thought was killing you and make it constructive? What the Experts Say Stress is unavoidable. “We live in a world of ongoing worry, change, and uncertainty. You have to get used to it,” says Justin Menkes, an expert in the field of C-suite talent evaluation and the author of Better Under Pressure: How Great Leaders Bring Out the Best in Themselves and Others. “Stress is an inevitable part of work and life, but the effect of stress upon us is far from inevitable,” says Shawn Achor, an expert in positive psychology and the founder of Good Think, Inc. Both Achor and Menkes agree that altering your approach to stress can yield positive effects. “Stress can be good or bad depending on how you use it,” says Achor. In fact, how you manage pressures can distinguish you as a leader and give you a career advantage. Here are five principles to follow. 1. Recognize worry for what it is “When you hear about stress being unhealthy it is so often because people aren’t getting to a place where they are seeing worry for what it is: a feeling,” says Menkes. The heightened reaction — tension in the body, heart racing — is an indicator of how much you care about the task you are about to do. In fact, according to Menkes, how much stress you feel is directly correlated to the importance of the activity. “If it didn’t matter, you wouldn’t worry,” he says. Once you understand worry as an indicator rather than a symptom of dysfunction or a cause for panic, you can react to it more rationally. Plus, remember that stress is not unending. “Feelings by definition are fleeting. They feel like they will be eternal but just give it five minutes,” says Menkes. 2. Then, reframe the stress Once you’ve recognized what worry is, you then need to adjust your mindset. Achor’s research shows that how you view stress determines its effect on you. “Our brains work much better at positive than at negative, neutral, or stressed,” he says. When you are negative and worried, your brain goes into “fight or flight” mode, which limits your ability to think. If you are positive and concerned, then your brain turns to “broaden and build” thinking which allows you to process more possibilities. Which direction you go in is up to you. “When people have a stress in their life, they can attempt to see it as a challenge, instead of a threat,” says Achor. This mental shift will allow the feeling to be activating rather than paralyzing. 3. Focus on what you can control One of the most positive things you can do when faced with worry or anxiety is to remember what you can affect and what you can’t. Far too many people spend time feeling bad about things they simply can’t change. In Achor’s book, The Happiness Advantage, he outlines an exercise he calls the Island Experiment. He suggests you write out a list of stresses and put them into two circles, “islands.” One island holds the things you can control. The other is for the things you can’t. Ignore that second island and choose a single concrete action to take in the first. This will begin to solve the stress and move you toward your goal. 4. Create a network of support Knowing that you have somebody to turn to can help a lot. “It’s important to have that outlet so you know you can freak the heck out if you need to,” says Menkes. You may not use this option, but it can be comforting to know it’s there. Build supportive relationships when you’re not stressed. Menkes encourages you to “put in the effort and build the emotional deposit” so you can cash it in when and if required. The company you keep also makes a difference. “Surround yourself with people who do not complain or ruminate upon things they can’t change,” says Achor. 5. Get some stress-handling experience According to Menkes, the best way to learn to handle stress is through practice. “If the body is not used to stress and you experience it, you’ll panic and it becomes a vicious cycle that needs to be broken,” says Menkes. He often sees this in younger people: “They have more intense reactivity than older people. It’s not only a function of hormones but it’s a function of experience.” Don’t wait for a dire situation to try out these techniques. “Think about ways you can put yourself in non-game-changing, but pressured, situations. Pressure and fear are good because it means you are stretching,” says Menkes. For example, if public speaking is nerve-wracking for you, he suggests you sign up for Toastmasters and try out your skills in a contained setting. Set up experiments in which you feel stress, but can manage it. Principles to Remember Do: · Think of stress as an indicator that you care about something, rather than a cause for panic · Focus on the task, rather than the emotion · Build relationships so that you have people to turn to in times of stress Don’t: · Assume your stress is going to last forever · Worry about things that are out of your control · Spend time with people who are negative |
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