職場英語：一言不合就辭職？先學學情緒壓力管理

（澳洲生活網訊）在每個人的職業生涯中， 自我情緒管理都是必須面對的課題，而良好的情緒管理能使職場道路更好走。那麼，面對就業、升職、繁重枯燥的工作內容、更好的職位選擇等各種壓力，如何有效緩解？今天我們和大家分享3種強而有力的方法，幫助你有效舒緩壓力，做情緒的主人。

1）Insist on learning and improving your soft skills in the workplace, especially time management. Learn to keep a clear mind, focus on the overall task at hand and rank assignments according to their importance and urgency. In this way, it will help you greatly improve your work efficiency.

保持積極好學的姿態，不斷提升自己的職場軟技能，特別是時間管理能力。學習時刻保持清醒的頭腦，著眼於全局並將工作內容按照重要程度和截止日期排序，有效提高工作效率。

Example: When she first entered the workplace, Lily learned how to divide tasks into important and urgent matters and important but not urgent matters. After a period of time, by dividing big task into smaller ones, Lily finished all her tasks step-by-step effectively. Within one year, instead of doing things in a muddle at the beginning, she could deal with emergencies confidently. Now she can recognize her duties clearly, analyze them logically and make decisions quickly.

範例：Lily初入職場首先學會的就是如何把任務分成重要緊急和重要不緊急。慢慢地，她會通過細分的形式來將任務逐步完成；一年的時間，Lily從剛開始的手忙腳亂到現在沉著冷靜地應對緊急突發情況，能夠做到對工作內容有理性的分析，清晰的認識，並迅速做出決策。

2）Learn to accept the reality of your competence so that you can lower your standards appropriately and handle things within your capability. You should always adjust your mind frame to learn the extent of your abilities. Never overestimate yourself and say no to your boss if you think the task is beyond your abilities.

學會接納現實中的自己，適當放低標準，做到量力而行。有效調整自己的心態，不要眼高手低，學會認清自己的能力，找到能力缺口去彌補，並適當學會說No，做能力範圍內力所能及的事情。

Example: Andy went into a foreign company to be a marketing consultant after graduation. He always accepted extra tasks his manager assigned because he felt awkward when confronted by his boss and didn』t know how to reject new tasks. Gradually, he felt more stress because of the heavy workload. Eventually, he learned how to say no to his boss, and was able to manage his workload according to his limits.

範例：Andy大學剛畢業後進入某外企做市場策劃，他總是害怕尷尬不懂拒絕默默接受了很多額外的工作，最終讓自己感覺力不從心。於是Andy慢慢學會了拒絕對自己工作沒有提升的附加工作，在自己能力範圍內完成各項任務。

3）Learn to transfer passive thinking into positive thinking. When you stop thinking about something in a way that is absolute, it allows you to think in another person』s perspective, which can help you to relieve stress. If you encounter something irritating or stressful, first determine if your opinion is reasonable. Once you have shifted to another way of thinking, you will feel enlightened and problems can be more easily solved.

學會認知轉念法。對任何一件事情的看法都不是絕對的，學會從固執己見到換位思考是減壓良方。因此，遇到焦慮、煩躁的事情時，首先要思考自己的想法是否合理，一旦換一個角度思考問題，就會豁然開朗，事情也就迎刃而解。

Example: Mona is an optimistic girl with an open personality. When facing stress in the workplace, she always uses positive ways to manage her emotions and tries to change her perspective in different situations. Even though she has a monthly sales target which stresses her out, she uses this pressure as motivation to improve her earnings. She formed a habit of breaking large tasks into smaller ones. In addition, she takes notes on her work experience so she never makes the same mistake twice. This habit helps her relieve stress and improve her work efficiency.

范 例：Mona性格開朗、積極樂觀，在面對工作上的壓力挑戰時，總是會從正面來對自己情緒進行管理，換個角度積極應對。雖然每個月的業績目標讓Mona倍感壓力，但轉念一想有壓力才有動力，努力達到業績賺錢的同時也能得到認可，何樂而不為呢。她習慣把大的壓力拆解成不同的幾個小壓力，還會將工作經驗記在本子上，這一習慣幫助她緩解情緒的同時提高了工作效率。