如何避免工作中的沮丧情绪

译者 chinarcu

How to avoid on-the-job depression

如何避免工作中的沮丧情绪

Alison Johnson

艾莉森-约翰逊

“It’s unbelievable how many people struggle with trying to feel happy at work,” says Ellen Golding, a psychologist based in Los Angeles. Her tips:

洛杉矶的一位心理学家埃伦-戈尔丁说，"真是无法想象，许多人都尽力使自己在工作中感到快乐”，他给出如下建议：

• Don’t isolate. Walk around and greet co-workers and attend staff lunches and office parties, even if you have to force yourself.

不要使自己孤立。到处走走，并向同事们打招呼，去参加员工的午餐和官方晚会，即使是强迫自己那样做。

• Be positive. Don’t constantly vent about problems in the office or at home. Find at least one co-worker who is generally upbeat to hang around.

要有积极的心态。不要经常在办公室和家里对一些问题发泄。找到至少一名经常乐观的同事出去闲逛。

• Allow more time in the morning. If you’re rushing to leave home, you’ll arrive at work already stressed. Build at least 15-minute cushion into your commute.

早晨留有充足的时间。如果你急勿勿的离开家，那么你到工作岗位时就已经有压力了，为上下班乘车空出至少15分钟的时间。

• Change self-talk. Practice turning negatives into positives. Instead of fretting you won’t finish a project, for example, tell yourself you’ll make a plan to do it.

改变自言自语习惯。习惯把消极的因素转化为积极的因素，告诉自已将制定计划并完成它，而不要为没有完成一个项目而苦恼。

• Deal with a boss who “hates” you. Accept that it’s fine not to have a great personal bond and focus on being professional. Find out exactly what your boss needs and do it.

对付讨厌你的老板。接受他，最好不要有太多的个人感情，努力成为一个专业人士。准确发现老板想要的事情去做。

•  Deal with a boss who bullies. To gain more control, regularly ask for clarification on your duties. Repeat back what your boss says, create a written email record and try to have other people listening as you two talk.

对付以强欺弱的老板。为了获取更多的主动，经常要求划清你的职责。重复老板过去说的话，建立了个书面的电子邮件记录，并且在你们俩谈话时尽量使其他人在场。

• Combat layoff anxiety. Do what you can to prepare for possible downsizing by researching other jobs and participating in educational, volunteer and networking opportunities.

克服失业的焦虑。通过研究其他岗位和参加教育，志愿者和网络上的机会，竭尽所能为可能的裁员做准备。

• Decompress off the job. Listen to books on tape or a favourite music station on your commute — nothing negative or work-related. If you have to bring work home, take a break to exercise, watch a funny TV show or spend time with family or friends.

缓慢减除工作压力。在乘车时听一些书的录音或喜欢的音乐站点，不能有负面的或与工作相关的。如果你必须工作带回家里，休息一会儿，搞点运动，看一个有趣的电视秀或与家人或朋友呆在一起。

• Live healthfully. Eat a nutritious lunch during the workday, drink beverages that calm you — herbal tea or water, say, rather than coffee — and aim for seven or eight hours of sleep a night.

健康的生活。工作期间吃一顿有营养的午餐，喝饮料平静自己，据说清凉茶或白水，但不是咖啡能有助于晚上7-8小时的睡眠。