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【准备翻译】STRESS MANAGEMENT

2008年5月12日 10:00:44 by sunofbeach

Mental Health

1. STRESS MANAGEMENT

1.

Keep physically fit through regular exercise.
2.

Avoid or cut down on caffeine. Caffeine increases the stress response of your body.
3.

Learn your stress signals and do something about them as soon as they alarm you.
4.

Accept and be good to yourself. Do something to reward yourself after a day of hard work.
5.

Time management-organize your time effectively.
6.

Reduce interruptions-don't allow people to interrupt you frequently during work or leisure.
7.

Set realistic expectations of yourself and of others.
8.

Delegate to others rather than take a lot of responsibility on yourself.
9.

Be flexible. Your rigidity tenses your mind, your body, and your relationships.
10.

Think positively. Whenever you find yourself engaging in "Critical Self-talk", stop the thought. Then, relax and start the "Positive Self-talk".
11.

Visualize yourself handling a difficult situation confidently rather than anticipating failure.
12.

Schedule your working hours, lunch, and other activities to avoid crowds.
13.

Take frequent mini-vacations rather than a once-a-year long one. Plan leisurely, less structured vacations.
14.

After a particularly stressful day, use physical exercise to relieve the tension.
15.

Develop hobbies and interests totally unrelated to your job.
16.

Establish your social support network by participating in clubs, social groups, or church activities.
17.

Maintain a confidante outside your office and discuss your problems with this person. If you can't find any, try the PPC counselor at Human Dynamic.
18.

Gain your spiritual strength by maintaining an active religious affiliation.
19.

Take time for laughter and humor. Avoid the "Superperson" image such that you will be able to laugh at yourself for being a normal human being.
20.

Get up 15 minutes earlier in the morning to reduce the rush and have time to enjoy something like a second cup of tea or talking with a family member before you go to work.
21.

Use relaxation techniques like deep breathing, muscle relaxation, or visualization at a particular time of your day such as before your work, after tea break or after lunch etc.
22.

Plan some brief idle time every day to go out for lunch, take a walk, go shopping etc.
23.

Develop a relaxation routine after you leave work such as spending 15 minutes watching the harbour or walking slowly along the park near your workplace.
24.

Have some "Alone time" every day. Have a place to retreat at home where you will not be disturbed by TV, children, or the telephone.
25.

Talk less and listen to others more.
26.

Read books that develop your interests and hobbies.
27.

Eat slowly and savor your food. Eat at places where you will not feel rushed to finish your meal in 10 minutes. Avoid business talk during your lunch hour.
28.

Whenever possible, avoid irritating or arguing with overly competitive people.
29.

Live by the calendar, not by the stopwatch.
30.

Concentrate on one task at a time. Decide which things you do well and put your major effort into them.
31.

Assertiveness - develop the ability to say "No" without feeling guilty.

Tags: 翻译  抗压技巧  

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