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你可能一直听说压力多不好：对健康有害，恶化人际关系，让工作表现糟糕。然而这些只是风险。恰当的管理压力，能对工作表现和工作效率产生积极影响。那么，怎么让恼人的压力变成有益的呢。 专家的看法压力不可避免，我们生活在一个充满变化和未知的世界，焦虑无处无时不再。所以你该适应它。 压力是工作和生活的必然，但是压力的效果未定。 专家们都认同改变应对压力的方式可以让压力带来积极的效果。 压力是好是坏，取决于你怎么利用它。 事实上，良好的压力管理可以让你具有职业上的优势，从而脱颖而出成为领导者。 1. 认识压力的本来面目 人们都说压力有害健康，他们的说法大部分是对的。人们不以压力的本来面目认识压力。其实压力只是一种感受。而人们在感受到压力后，身体做出过激反应，心跳加快，身体紧张。。。。 压力只是你对事情关注程度的指标。压力越大，越是关注。压力与事情对你的重要程度成正比。当你理解了压力只是事情重要程度的指标，而不是导致发挥失常和痛苦的引信，你会更加理性的应对压力。 此外，要知道压力有其尽头。作为一种感受，它是一直变化的。你觉得自己会永远受折磨，可是五分钟后，你的感受就变了。 2. 重构压力 在认清楚压力的本质后，你要调整心态。研究发现你对压力的看法决定了它对你的影响。我们的大脑在积极的环境下，发挥的效能远好于在中性或消极的压力的环境下。在压力下，如果你感到焦虑，你就进入了“害怕或战斗”模式，这样会影响你的思维能力。如果你是积极的，专注的，你的大脑在“开阔或构建”的模式，让你能够衡量更多可能。进入哪种模式取决于你。当人们感到压力，他们可以尝试把它看做一种挑战，而不是威胁。这样的转变能激发而不是瘫痪你的能力。 3. 专注于你能控制的东西 在面临焦虑的时候，你能做的一件积极的事是，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变的事情上难过着浪费时间。专家建议，在面对压力的时候，做鱼骨图，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，专注于自己能控制的。这样，你就进入了解决问题，达成目标的正轨。 4. 建立能提供支持的社交网络 如果知道有人能帮你，心里有底，人不发慌。有一堆有能力的老铁很重要。你可以不动用他们，但是知道关键的时候，他们能顶上，心里就会倍感安慰。在无压力的时候，要多结交有能力的人，构建社交网络。多些人情的积蓄，在困难来临的时候好利用。平时不烧香，急来抱佛脚，可抱不动。此外，让自己的周围都是遇事不抱怨，努力在可控制的方向去解决事情的人，是个人的升华。 5. 积累一些应对压力的经验 实践是最好的老师。如果没有经历过压力，压力乍来，你会难受，你会发挥失常，接着会压力更大。你要学会打破这种恶性循环。这种事，在年轻人中很常见。他们对压力反应更剧烈。这不是荷尔蒙主导的，只是因为缺乏经验。所以，不要等着严峻的形势找上你了才想到去训练自己的抗压能力。设想自己的真实场景下，不许悔棋，对压力会如何因应。压力和恐惧是有益的，他们在锻造你的成长。例如，如果你不敢去公开场合演讲，可以先尝试小范围的演讲。在小的压力中锻炼自己，不要让压力大到把自己击垮。 要记住的原则要做的
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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