情绪管理方法压力

1、运智卓选智umS TEX3管理方如何缓解心理压力我们为什么会觉得压力重重我认为我们当中的许多人都倾向于对生活中各种各样的事情说是，也许是因为我们太善良而选择妥协，又也许是因为我们对自己的承受能力太乐观， 可能因为 我们不想承认自己看上去很糟糕，又可能是因为不想因为自己的拒绝而错失良 机。这么说来只要我们对没有把握的事情说 不”就可以了，当然，像我刚才说的那样， 这只是一种倾向，我们倾向于对力不从心的事情也说 是“。所以我们就会开始变 得不知所措、压力重重和疲惫不堪。如你所知，简化就是我哲学理念的关键。如果事情变得复杂起来，我就会建议你 把它简化。不要尝试再多做什么，而是少做。压力和超负荷还来的

2、后果我们都知道太大的压力对我们不利。 当然，你不能完全避开压力的存在并且没有 了压力我们也会停止进步。但是压力太大呢？那就会导致许多问题。首先是许多健康问题，比如：头痛，肩颈、背部肌肉疼痛.这些会让你过早衰老， 还会导致暴饮暴食、溃疡、消化不良、高血压、心脏病等，这些都令人担忧。不仅如此，过重的负担也会导致办事效率下降。承担得太多意味着我们不能像预 期的那样把工作做好，我们经常会不断的从一个任务跳到另一个任务，所以我们 通常会在这些事情上花更多的时间而没法完成它们。 或者我们会争分夺秒的完成 一些任务而牺牲了它们的质量。我主张的是做得更少可以让你变得更有效率，因而也更加高产。至少这对我是有 效

3、的。我倾向于把事情从我的计划表中剔除出去，当我觉得压力重重时我就会删减掉一些计划。你知道结果怎么样吗？我觉得压力少多了， 并且我的确完成了那 些任务一一从我的电子书到博客从我每天的工作到要完成的新任务 .我能在有 限的时间内很出色的完成两到三个需要完成的任务。应对压力就像我上面所说的，有许多方式可以应对压力。但每一种方式并不是相同的。消极应对包括一些用来应对压力和高负荷的更加常用的方法比如暴饮暴食、 过度吸烟喝酒 以及购物。我们都尝试过，所以我不打算在这里进行批判，但我认为这些都是消 极的应对方式。同样的，上面四种方法（其实还有更多）我都使用过，所以我知 道这些方法会给人们带来压力确实减小了的

4、错觉，实际上他们却只能给人们带来 更多的压力。饮食，吸烟和饮酒，如果这些过量则是不健康的 当你做出一些不 健康的行为时实际上是给你的身体施压。消费会对你产生经济上的影响（同样， 如果过度）导致经济压力。尽管这些能让你暂时缓解压力，但长久来看是有坏处 的。积极应对以下这些是我总是给人们推荐的 一一锻炼、各种放松技巧、瑜伽或冥想、洗个热 水澡。这些都能帮助缓解压力，建议你使用。我曾用跑步取代了吸烟，而且这是 我用过的最好的方法了。减少压力当然比积极应对压力更好的办法就是从根源上减少压力了。是什么让你压力倍 增？看看你能否减小压力的来源。在这篇文章中我们假设你的压力来自于工作， 不论是何种形式的工作

5、，让我们来看看如何通过控制你压力根源来削减你的工作 负担。怎样减负问题是大多数被工作弄得疲惫不堪的人仍然觉得他们不能削减工作负担。他们认为自己需要更加努力去完成那些该做的事情。 他们还认为花点时间休息或者削减 工作量是想都不用想的。如果这是你的想法，那你很有可能就是那个最需要减负的人。 当然，我并不是在 批判你，不过你是该考虑采取行动了。那么在你觉得你不能办到时该怎么做呢？基于我的经验，可以尝试以下的方法：1、回顾为了给减负做出一些必要的安排，你需要一些时间去整理思绪。停下你手头的任 何事情（如果不能，你可以在一天的某个时候安排 30分钟出来）并且把所做过 的每一件事情整理清楚。如果有必要可以

6、去散散步呼吸一点新鲜空气让你的大脑 清醒一下。2、列出清单把你所有的任务和项目写在一张清单上 （如果愿意也可以分别列举），把所有的 事情都记录在上面，不论个人私事还是社会责任，每一件事都要写在清单上。为 了做出正确的安排，你必须对要做的事情一目了然。3、设定目标给自己束缚看上去是不可能的，不过一旦这么做了你就必须强迫自己去做那些最 必要的事情。事实上这样的约束并不是一沉不变的， 你可以根据根据接下来的工 作进行调整。我建议你一天选择三个任务来完成，且最多完成三个。4、排列顺序一旦你给自己提出了目标，你可以观察一下长长的任务表然后选择出那些必须格 外用心完成的任务。哪些任务是最必要的？并不是那些

7、最紧急的， 而是哪些能够 给你带来长远利益的。哪些任务是最见成效的？通常是那些在你头脑中觉得很紧 急的任务。如果你忽略它们，它们通常就不见得那么紧急了（并不是每一次）。5、删减在这些任务中是不是有些不那么重要而可以删减掉？是不是有些可以推迟去 做？不是是有些可以委托他人或者顺其自然的？其实你不必完成清单上所有事 情的一一果断的将它们删掉吧。6、重议承诺当你决定好哪些事不做事你不能就直接回避掉或者委托别人，你必须重新安排它们。找到那些你曾经给出过承诺的人，不论他们是你的上司、客户、团队、配偶 或者朋友，真诚地告诉他们你的确无法马上完成手头上的工作，并且请求推迟。 他们能否等上一星期？ 一个月？找

8、一个合适的时间，并且尽力去做。7、休息这一个步骤是可以省略的，当然,如果你能抽出一天、半天甚至几天的时间放松 和恢复那会是个不错的选择。那可能意味着你有足够的时间重新规划清单上的任 务，并且在这段时间你不会感到压力，当你回到工作时也不会觉得不知所措。 根 据你的承诺把所有事情往后推迟一周、两周或一个月，这样当你回到工作时手头 上就不会有任何紧急的事情要处理了。 然后抽出一段时间不做任何工作，甚至不 去想它。当你重新回到工作时拿出 30到60分钟把任务整理和计划好，确保你 能全力投入其中并且不会感到负担过大（到下一步）。8、创造一个理想的工作日你认为一个理想的工作日是怎样的？你在什么时候做最重要

9、的工作？你会在什 么时候开始和结束？你会在什么时候休息、 开会、吃午餐？我建议你能设定出工 作日程，根据特定的任务安排不同的时间。比如我也许会安排早上的两个小时写 作，另外的4个小时用来交流（电子邮件等），两个多小时来完成最重要的项目， 一个小时锻炼，一个小时来做一些小事情等等。通过制定这样的日程（尽可能的 坚持它）你能创造一个可以防止你工作负担过重的工作流程，并且让你时刻保持 最高效率。A Guide to Cutting Back When You Feel OverwhelmedA Guide to Cutting Back WhenYou Feel OverwhelmedWhy We

10、Get OverwhelmedI think the tendency for most of us is to say yes to most of the things coming into our lives.Maybe it s that we re too nice to say no. Maybe it s that we are overly optimistic about how muchwe can get done. Maybe we don t want to look bad by saying we can t do something. Or maybewe r

11、e afraid to miss out on opportunities by saying no.Saying no to any commitments we can t handle would be ideal, of course, but like I said, we usually have a tendency to say yes to more than we can actually handle. And we becomeoverwhelmed, stressed, and exhausted.As you know, simplicity is the key

12、to my philosophy. If things get complicated, I say you should simplify. Don t try to do more. Reduce.The Effects of Stress and OverloadWe all know that too much stress is bad for us. Sure, you can t avoid stress completely, and withoutsome stress we would never grow. But too much stress? It leads to

13、 problems.Stress leads to many health problems, for example: headaches, muscle aches in your shoulders, neck, back it ages you prematurely, leads to ulcers, heartburn, high blood pressure, heart disease, overeating and more. Not a pretty picture.But there s more. Overloading yourself also leads to d

14、ecreased effectiveness. Taking on too much means we don t do as good a job with the work we attempt. We often switch between tasks, jumping from one to another, so that we actually take longe r to do things and often don t completetasks. Or we re so rushed with the tasks we do complete that quality

15、suffers.I submit that doing less makes you more effective, and thus more productive. It s worked for me, alleast. I have a tendency to slash things off my to-do list, to cut back on my projects when I feel overwhelmed. The result? I m less stressed, and I actually complete projectsom my ebook to thi

16、s blog to projects at my day job to new projects I m finishing up I ate been getting very goodknocking out the 2-3 projects I have on my plate at any given time.Coping with StressThere are many ways to cope with stress, as I mentioned above. Not all of these methods are created equally:Negative copi

17、ng : Some of the more common methods of coping with stress and overload include eating, smoking, drinking, and shopping. We ve all done it, so I m not judging, but I view thesethings as negative coping. Again, I ve done all four (as well as others), so I know that they can feellike you re really ste

18、essing but in fact, they can actually lead to more stress. Eating, smoking and drinking, if overdone, are unhealthy and when you do something unhealthy, that s stressfulto your body. Shopping is bad for you financially (again, if overdone) and that leads to financial stress. While these things can g

19、ive you temporary relief, they are not good in the long run.Positive coping : These are things I always recommend exercise, relaxation techniques, Yoga and meditation, taking a hot bath. These lead to less stress, and you should do them every time you get stressed. I replaced smoking with running, a

20、nd it was the best thing I ve ever done.Reducing the stress : Even better than the positive coping methods, of course, is reducing stress at the source. What is stressing you out? See if you can reduce that source of stress. For this article, we re going to assume that it s your workload, whether th

21、at s personal or business work. And theway to reduce that source of stress is to cut back on your workload. Let s look at how to do that. How to Cut BackThe problem is, most people who are overwhelmed feel like they just can t cut back. They feel like they need to work harder to get everything done

22、that needs to get done. They think that taking a break, or cutting back on their workload, is out of the question.If that s you, you re probably the person who needs to cut back the most. Of course, I m not iposition to judge you, but it s something to consider.So how do you cut back when you feel l

23、ike you can t? Based on stuff that s worked for me, here are my recommendations:t, then schedulStep back . In order to make the decisions necessary for cutting back, you need to take a fewminutes to clear your head and think. Stop whatever you re doing (or if you can e 30 minutes for sometime today)

24、, and take some time to consider everything you have going on. Take a walk to clear your head if necessary. Get some fresh air.List everything . Make a list of all your tasks and projects (or one list for each if you like). Put everything on there, including personal stuff, civic commitments, everyt

25、hing. In order to make good decisions, you ll have to see everything at once.Set limits . It may seem impossible, but if you set limits for yourself, you will be forced tochoose only the essential. The actual limits aren t as important as the act of setting them at this point you can adjust the limi

26、ts later depending on what works for you. I recommend you choose just 3 important tasks to accomplish today, and limit yourself to only 3 projects.Prioritize . Once you ve set the limits, you can take a look at your long list of tasks and projects, and choose which ones you re going to focus on. Whi

27、ch tasks and projects are the most essential?s only in our head. If are there anyt just eliminate orve committed yourselfNOT the most urgent, but the ones that will get you the most long-term benefit. Which ones will have the most impact? Often some tasks and projects will seem urgent, but it you ig

28、nore them, they often lose their urgency (not always, but many times).Eliminate . Of the tasks and projects you didn t choose as your top prioritiesthat can be just eliminated? Any that you can put on a someday list? Any that can be delegated or automated? You don t need to do everything on your lis

29、t slash it mercilessly.Renegotiate commitments . Of the stuff you decide not to do now, but can delegate you ll need to renegotiate them. Go to the person or people you to, whether that be a boss or a client or a team or a spouse or friend, and tell them honestly that you just cannot do everything o

30、n your plate right now, and ask for a different deadline or timeline. Can they wait a week? A month? Set a new date, and try to stick to it.Take time off . This step is optional, of course, but if you can possibly take a day or half a day or even several days to relax and recuperate, that s the best

31、 possible scenario. That will meanrenegotiating everything on your list, probably, so that you don t feel stressed while taking time outor overwhelmed when you get back. Push everything back a week, two weeks, or a month, depending on the commitment, so that you don t have anything urgent when you g

32、et back. Thentake time off, and don t do any work. Don t even think about work. Doytoatgehback upon returning to work, take at least 30-60 minutes to prioritize and plan so that you can focus on your most important projects and not be overwhelmed (see next step).Create the ideal workday . What would

33、 your ideal workday be? When would you work on your most important tasks? When would you start and end? When would you take breaks, hold meetings, have lunch? I suggest mapping out your ideal workday, with blocks of time for certain types of tasks. For example, I might choose 2 hours in the morning

34、to write, another hour for communication (email, etc), 2 more hours to work on my most important project, an hour to exercise, an hour for smaller tasks, etc. By creating this map (and sticking to it as much as possible), you create a structure that will prevent you from becoming overwhelmed, and th

35、at will have you at your most effective.压力太大时应做的事情你会有时候会感觉到自己到处乱转，就像是关在笼子里的松鼠一样吗？ 一个项目 刚刚完成，另一个已经在等着你了。刚在截止日期前完成工作，下一个任务已经 在敲门了。当你认为你终于可以休息一下的时候， 你又意识到还有紧急的事等着 你去处理。它永远不会停止，最近我就有这样的感觉。忙碌本身没有什么问题，但是如果过度的话，你就会感到失去了平衡。忙碌并不 仅仅指努力工作，它也指照顾家人，帮助朋友和亲戚，致力于新规划，甚至于沉 浸在你的爱好之中。我知道你们每个人都有自己的责任， 这你们一直处于忙碌之 中。当周围的事

36、情让你不知所措的时候， 你就应该停下来思考一下了。时间表上的事 情真的都那么重要吗？我知道你的第一反应： 是的，确实。”我们中的大多数人第一反应就是我们时间 表上的事情绝大多数都是十分重要的，但是我们真正需要的答案是把我们的计划 表变得简单一些。我想利奥-巴伯塔和他的精简的力量毕竟是正确的。因此，如果你感觉忙得自己一点时间都没有的时候，就应该停下来仔细思考了。下面是一些简单的建议，希望帮你找回生活中的平衡。根据你生命中的优先次序生活。当你真想把时间表上的一些事情剔除掉的时候， 弄清楚你生命中优先考虑的事情是非常重要的。什么事对你的影响最大：今年在 工作中不晋升了还是不抽出时间来陪你的孩子？如果

37、你放弃你的一个爱好，你会生活得很快乐并且做你自己吗？有很多需要考虑的事情，但是一旦你有了优先考虑的次序，做决定就非常简单了。你的计划没有实现，总有一个很合理的解释。或许这不是合适的时机，或许前面 的拐角处有一个更好的机会在等着你，也或许这正是你从所有的事情中解脱出 来，休息一下的好时机。自我惩罚是没有用的，因为很多事情不会像你计划的那 样发展。接受结果，继续你的生活。不要让过多的事情分散你的注意力。 你可能听过这样的建议，把每一天当成生命 中的最后一天来生活，享受生活中你可以得到的一切。现实中那样生活不可能不 造成严重的后果。着眼于你生命中最重要的事情（到你生命中优先考虑的事情中 寻找答案），

38、把你的大部分精力都放在上面。有爱好和兴趣是十分重要的，成就一番（如果这是你的目标的话）事业和尝试新 鲜事物是非常不错的，但是如果这些事情让你感到精疲力尽的话，你就要考虑放 弃一些事情或者少花费一些时间在上面。你不是非要在同一时期踢足球，参加三 项全能的训练和加入一个篮球联盟不可。只需要把注意力集中在最能让你高兴的 那项运动上。（或者是钱，如果我们是在谈论工作的话）将你的梦想和目标控制在合理的范围内。 我们都需要拥有目标和梦想，因为它能 让我们专注，并且能给我们勇气来度过最低潮的时期。然而，古语有言：生活关 键在于适度。正好可以清楚的说明这个例子。太多的时候我们的生活失去平衡正 是因为我们给自己

39、定了不切实际的目标。你真的认为你可以在一个小时内剪草、 洗车，并赶上你孩子的运动会吗？如果你能， 那就太可怕了。我们中的大多数人 能做到的是开着没洗的车子或是让草再长几天。 确定对于你而不是对别人现实的 目标。休息一下。有时你需要的只是稍微休息一下。 避开任何不重要的活动让自己休息 一下。你没有必要一直坚持准备非常健康的饮食或者严格遵循生活规律。从一直保持房间清洁中放松下来，在晚上，让你的孩子欣赏一些卡通读物，你可以做一 些你喜欢做的事。如果可能的话，不要看新闻和读报纸，减少媒体曝光率。一星 期一次这样的放松会让你回到正轨。花些时间出游。自然有一种神奇的力量，能够让即使是最浮躁的心平静下来，给

40、 人祥和和宁静。根据自然学习平衡生活的方法？寻求支持。许多时候我们不想对身边的人承认我们需要帮助。当然，人和人是不 一样的，不过就我的经历而言，人们是乐于帮助别人的。尤其是你亲密的朋友。 你没有必要一直做一个超人或是女强人。（即使你想做你能可以稍微休息一下）今天我的丈夫为我去零食杂货店买了许多有意思的东西。 他说这个星期的晚饭都 由他负责。只是这个想法就让我的内心兴奋不已。 （他的无沿小圆帽也变得好看 了）停止拖延。一些事情给我们错觉，它很难，并且很费时间。你把它们放在你的工 作安排上，但是每次看见这些事情，你就会把注意力转到其他的事情上 （有关账 单的电话，小的居室装潢工程，或是工作上令人乏

41、味的事情。）这些事情讲不停 的纠缠你，让你没来由的感觉到有压力。完成你一直在拖延的工作，你将会感到 你又可以自由的呼吸了。精神上放松一下。如果你是一个有宗教信仰的人，那么祈祷会对你很有帮助。如 果你没有宗教信仰，冥想或修习正行会帮助你清除杂念和摆脱压力。积极体验。每当我疲劳的时候我倾向于用灰暗的眼光看待事情。 这个不是很积极 的态度根本没有让事态看起来好一些。用一些积极的体验将你的视线从灰度模式 转到彩色模式是极为为重要的。观看一场喜剧，和朋友出去游玩，和你的宠物玩 耍，读些有趣的东西或是尝试一些新的活动-任何可以让你开怀大笑的东西都会 有帮助。不管你有多么忙，抽出时间来感受这些。现在我只能再

42、给你一个提示，深吸一口气，倾听你自己的声音，好好睡一晚上。第二天早上一起都会好起来的。保持生活和工作的平衡！10 Things to Do When There Is Too Much on YouDo you sometimes feel that you are running round like a squirrel in a cage? Once you are finished with one project there is already another one waiting for you. You get through one deadline but the nex

43、t one is already knocking on the door. When you think that you can finally relax you realize that there is some other emergency that you just have to take care of. And it never stops. I that feeling lately.There is nothing wrong with being busy but if you overdo it then you feel completely out of ba

44、lance. Being busy does not mean only working hard. It means taking care of the family, helping friends or relatives, working on new projects and even getting absorbed into your hobbies. I know that each of you has his/her responsibilities that can keep you busy all the time.When you feel overwhelmed

45、 with everything around you it is time to stop and think. Is everything in your schedule really that important?I know your first answer,“ Yes, it is. Most of us would agree at first glance that most everything we keep in our schedules is extremely important but more than often making our schedules l

46、ighter is the answer we really need. I guess Leo Babauta with his Power of Less was right after all 电）So when you feel that you are just too busy and have no time for yourself then it is time to stop and think. Here are some simple thoughts that will hopefully bring a little balance back into your l

47、ife.Live according to your life priorities. When you decide to eliminate some things from your schedule it is important to look at your life priorities first. What will affect you more: not getting a job promotion this year or not spending enough time with your kids? If you give up one of your hobbi

48、es, will you still be able to enjoy your life and be yourself? There is a lot to consider but once you get your priorities straight it will be easier for you to make the right choices.There is always a good reason why your plans do not work out. Maybe it is not the right time, maybe there is a bette

49、r opportunity waiting just around the corner, or maybe it is just time for you to take a break from everything. There is no point in beating yourself up because something didn t go the way you planned. Just accept the result and go on with your life.Don t spread yourself too thin. You have probably

50、heard the advice to live each day of your life like it s the last one and take everythingfrom life that you can get. It is not possible to live like that in the real world without serious consequences. Look at the most important things in your life (turn to your priorities for this) and try to give

51、most of your attention to them.It is important to have hobbies and interests, it is great to build a career (if this is your goal) and try new things in life but if these activities drain you then you should consider eliminating some of them or devoting less time to them. You don t have to play foot

52、ball, train fora triathlon and join a basketball league all at the same time. Just focus on the one that brings you the most pleasure (or money if we are talking about work.)Keep your dreams and goals in check. Having goals and dreams in life is something that we all need because it keeps us focused

53、 as well as gives us determination to get through the hard times. However, the old saying that mode ration is the key to life “ can definitely be used in this example especially. Too many times our lives are thrown out of balance because we set unrealistic goals for ourselves. Do you really think th

54、at you can cut the grass, wash the car and have time to make it to your child s sporting event in an hour? If you can then thatawesome but most of us will just have to settle with driving a dirty car or let the grass grow for another few days. Make sure your dreams and goals are realistic for you an

55、d not somebody else.Just take a break. Sometimes all you need is just a little break. Avoid any activities that are not important and let yourself relax a little bit. You don t have to fix super healthy mals all the time or follow a strictregimen of workouts. Relax about keeping your house clean all

56、 the time and let your kids enjoy some extra cartoons now and then in the evening while you are doing what you love. Avoid watching or reading news if possible and minimize your media exposure. Just one week of this “ easy ” life will help you get back on track.Spend some time outside. Nature has an amazing power to calm even the most unsettled mind down and set anyone in the mood of serenity. According to nature show you the way to a balanced life?Ask for support. A lot of times we do not want to admit to the people around us that we need help . Of course, people are diffe