為了健康地生活，減少工作壓力。 接下來，小編給大家準(zhǔn)備了注意工作的時(shí)間雙語,歡迎大家參考與借鑒。

　　注意工作的時(shí)間雙語

　　Reduce stress at work for a healthy life.

　　為了健康地生活，減少工作壓力。

　　Most days of your life you get up, get dressed, eat breakfast and head to one of the most unhealthy places in the world- your work place. Deadlines, layoffs1, pressure, inadequate2 wages and suffering an arsehole boss all cause stress and low morale3. Stress is internal, which explains why it can wreak4 havoc5 on your health. It feels awful and gives you the sense that you're not in control. Work related stress is linked to a multitude of health complaints from heart disease to immune system disorders6. Recent research from the University of Texas concludes that your job may even be killing7 you: People who feel stressed and not in control at work have a 43% greater risk of dying prematurely8 than other less stressed employees.

　　在大部分日子里，你起床、打扮、吃早餐，然后去世界上最污煙瘴氣的地方——你的工作單位。限期、失業(yè)、壓力、低薪、可惡的老板，都會(huì)讓人感覺壓力重重，士氣低迷。壓力是內(nèi)在的，這就是為什么它會(huì)嚴(yán)重?fù)p害身體健康。身體感到極度不適，會(huì)讓你有身不由已的感覺。工作壓力會(huì)導(dǎo)致大量健康疾病，從心臟病到免疫系統(tǒng)紊亂。德克薩斯大學(xué)的最新研究表明，工作甚至是殺手——那些壓力重重，無法掌控自己工作的員工比工作壓力較小的員工早死的可能性大43%。

　　Do you feel tense and anxious at work? Do your co-workers and/or boss make you crazy? Are your work habits and office environment putting your health at risk?

　　Ask yourself a few key questions:

　　你在工作中感到緊張和焦慮嗎?你的同事或老板讓你抓狂嗎?你的工作習(xí)慣和辦公環(huán)境讓你的健康處于危險(xiǎn)之中嗎?問自己一些關(guān)鍵性的問題：

　　Is your office in a state of constant chaos9 and disorganisation?

　　你的辦公室總是處于一種亂七八糟、毫無條理的狀態(tài)嗎?

　　Do you find yourself with the same stresses and same problems on your plate year after year?

　　你發(fā)現(xiàn)自己年復(fù)一年地承受著相同的壓力，面臨著同樣問題，如同每天所吃的飯菜一樣?

　　Do your career goals never seem to be achieved?

　　覺得自己的事業(yè)目標(biāo)遙遙無期嗎?

　　Do you dread10 the start of each day at the office?

　　你害怕在辦公室里開始一天的工作嗎?

　　Do you feel your work is in control of you?

　　你覺得是工作在控制你嗎?

　　If you answered yes to even one of these questions, then your personal health and quality of life are likely to be negatively affected11 by work related stress.

　　你的回答當(dāng)中只要有一個(gè)是肯定，那么工作引起的壓力就可能已經(jīng)對你的個(gè)人健康和生活質(zhì)量產(chǎn)生負(fù)面影響了。

　　Unfortunately, very few of us can afford to quit their job and lead a stress-free, workfree lifestyle, but there are a variety of ways to cope with stress (without taking out your boss). Trying a few will go a long way towards helping12 you maintain your cool, improving your work life and keeping you healthy.

　　不幸的是，我們當(dāng)中很少人會(huì)辭職不干，去享受那種無慮無憂，無勞作之苦的生活方式。好在我們有各種各樣的辦法來緩減壓力(而不是要了你老板的命來泄憤)。嘗試一些做法會(huì)讓你長期有效地保持頭腦清醒，增加工作壽命，維持健康狀態(tài)。

　　Try some desk side yoga.

　　試一試辦公桌瑜珈。

　　We all know relaxation1 techniques like yoga can ease the body's harmful responses to stress,including tense muscles, a racing2 heart and agitation3.

　　眾所周知，如瑜珈等放松的方法能緩減壓力對身體造成的不良反應(yīng)，其中包括肌肉緊張，心率過快和情緒不安。

　　Aromatherapy:

　　空氣療法：

　　Aromatherapy, inhaling4 the fragrant5 oils extracted from plants, can also reduce stress. Place an oil burner on your desk and add a few drops of your favourite oil.

　　Lavender, Geranium, chamomile and clary sage6 relax and relieve stress. Rosemary stimulates7 and sharpens the mind.

　　空氣療法就是通過呼吸從植物中萃取的香精來緩解壓力。在辦公桌上放一個(gè)燃燒香油的小爐子，加幾滴你自己喜歡的精油。熏衣草、天竺葵、甘菊花和快樂鼠尾草精油都能讓人放松并緩解壓力。迷迭香則能刺激大腦，使之敏銳。

　　Massage8:

　　按摩：

　　Relaxation for both the body and mind. Even a short ten minute shoulder massage can make you feel like you’ve been on vacation.

　　這是讓身心都放松的方式。一個(gè)短短的十分鐘肩部按摩都會(huì)讓你感覺像在度假。

　　One thing at a time.

　　做事一心一意。

　　Working on eight things at once might seem impressive, but actually it is exhausting,inefficient, and highly stressful. Structure your day to focus on one thing at a time. For example, check e-mails and respond to them all at once. Designate a time immediately after lunch and an hour before you leave for returning phone calls.

　　一次做八件事似乎讓人印象深刻，但實(shí)際上卻讓自己疲憊不堪、低效、壓力倍增。將你一天的工作計(jì)劃出層次，專注做好一件事。比如說，在一個(gè)時(shí)間段里查收并回復(fù)所有的電子郵件。計(jì)劃一段時(shí)間，可在午飯后的一個(gè)小時(shí)，或者是離開辦公室前的一個(gè)小時(shí)回復(fù)來電。

　　Work in short bursts.

　　間歇的工作。

　　It is hard to sustain creativity or intensity1 over one task for a long time. So every hour or so get up for five minutes, stretch, walk around, or do some yoga. This will help the quality of your work and by the time you finish your day, you'll have done around 30 minutes of stress-reducing exercise.

　　長時(shí)間的工作很難讓人保持創(chuàng)造力和高效率。因此，每過一個(gè)小時(shí)左右，就站起來五分鐘，舒展身體，走動(dòng)一下，或是做做瑜珈。這會(huì)幫助你提高工作質(zhì)量，在一天工作結(jié)束時(shí)，用30分鐘左右時(shí)間來做一些可以減輕壓力的運(yùn)動(dòng)。

　　Classify your work mates.

　　將你的同事分類。

　　A "D" is for people who drain your energy, and an "F" is for people who fill you up with energy. Avoid the D's as much as possible throughout the day. Conversely, when you're feeling tired and drained, take a few minutes to chat with an F, for an energy recharge.

　　D是指那些會(huì)分散你精力的“損友”，F(xiàn)則是可以為你打氣加油的“良友”。在一天當(dāng)中盡可能地不與損友接觸。相反地，當(dāng)你感到疲憊，精力不足的時(shí)候，花上幾分鐘與一個(gè)屬于“良友”類的人聊聊天，精力就會(huì)恢復(fù)的。

　　Praise yourself at least once a day.

　　一天至少贊美自己一次。

　　William James, the father of modern psychology2 said, "The greatest discovery of my generation is that man can alter his life simply by altering his attitude of mind." So when you've completed a short or long-term goal, give yourself a pat on the back.

　　By telling yourself out loud what a good job you've done you'll feel more positive,confident and energetic.

　　當(dāng)代心理學(xué)之父威廉·詹姆斯曾說過：“我們這一代最偉大的發(fā)現(xiàn)就是人們可以通過改變自己的態(tài)度來改變自己的生活?！币虼耍?dāng)你完成了一項(xiàng)短期或長期的目標(biāo)時(shí)，不妨表揚(yáng)一下自己，大聲地告訴自己你完成了一件相當(dāng)了不起的工作。這會(huì)讓你更積極、自信、精力充沛。

　　Forgo3 the coffee.

　　不喝咖啡。

　　A study sponsored by the British Economic and Social Research Council found that when men drank coffee while working, it made them less effective. Caffeine also increases feelings of stress and heart rates, so stick to the decaf or herbal tea.

　　一項(xiàng)由英國經(jīng)濟(jì)和社會(huì)研究委員會(huì)資助的研究發(fā)現(xiàn)，當(dāng)人們邊工作邊喝咖啡時(shí)，工作效率會(huì)下降?？Х纫蜻€會(huì)增加壓迫感，使心跳加快，因此要堅(jiān)持喝無咖啡因的咖啡或草藥茶。

　　Keep a travel magazine at your desk.

　　桌上放本旅游雜志。

　　When stressed, look at places you would like to visit. Daydream4 about your next holiday. It will help remind you of one reason you're working, and provide a few minutes of virtual vacation.

　　在感到壓力時(shí)，看看你想去的地方。做個(gè)下次度假的白日夢。這樣會(huì)使你回想起需要工作的理由，也讓你能用幾分鐘享受精神度假。

　　Read a poem out loud twice a day.

　　一天高聲朗誦一首詩兩次。

　　The cadence5, words, and images will soothe6 your soul. Not into poetry? If you prefer music, listen to a few of your favourite songs. Listening to music substantially reduces not only feelings of stress but also levels of stress hormones7.

　　韻律、詞句和影像會(huì)讓你的情緒平和。不喜歡詩詞?如果你更喜歡音樂的話，聽幾首你喜歡的歌。傾聽音樂不僅會(huì)緩解壓力，還會(huì)減少壓力激素的分泌。

　　Keep a photo or memento8 on your desk.

　　在辦公桌上放一張照片或紀(jì)念品。

　　When you feel yourself getting stressed out, simply stare at the display. Recall the day the picture was taken. Hold the memento and return in your mind to the place where you got it. Now you're ready to return back to the working world a little more refreshed.

　　在感到有壓力的時(shí)候，看一眼桌上的擺設(shè)?；貞浺幌屡倪@張照片的日子。拿著紀(jì)念品，想想你是在哪里得到它的。然后你就可以精神振作地回到工作中去了。

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