Sacrificing Your Downtime Is Making Your Work Stress Worse

在假期忙工作，只會讓你的工作越來越有壓力

Depending on the root cause, some stressful situations unfold over long periods of time–a few days, a couple weeks, even the better part of a year.

根據根本原因的不同，有些壓力情景是在很長一段時間內慢慢變嚴重的——幾天、幾周，甚至大半年。

If you work for a company that’s struggling to survive, you may see no end in sight to the high-pressure environment you’re working within.

如果你所在的公司正在掙扎求存，那么你眼前這種充滿壓力的工作環境可能是看不到盡頭的。

In cases like these, you need to find ways to escape at least for a while.

在這種情況之中，你需要想想辦法逃離現實，即使只是暫時的。

Unfortunately, many people’s first reaction is to do the reverse–cutting back on personal time in order to slog through a tough situation.

但不幸的是，很多人首先選擇做的卻恰恰相反——犧牲個人時間，試圖改變眼前的棘手局面。

Remember, stress isn’t just a response to what’s already going on around you–it’s also your reaction to negative things that might happen but haven’t yet.

要記住，壓力不光是你對已經發生過的事情的反映，它也是你對那些可能發生卻還沒有發生的事情的反映。

So it’s important not to sacrifice the habits and routines that sustain you over the long haul.

所以，不要去犧牲那些從長期看對你有好處的習慣，這是很重要的。

And somewhat counterintuitively , one solution is to do things that lessen work-related stress in the near-term.

而且，與我們的直覺正好相反，解決方案應該是在短期內去做那些能夠夠消解工作壓力的事情。

Yoga and mindfulness exercises are common ways to create a sense of peace and serenity.

瑜伽和精神集中訓練都是常見的用于創造平和心境的活動。

No, they won’t eliminate your dread of what might still be on the horizon, but they can dampen the arousal that’s getting the best of you right now.

雖然它們并不能消除那些你實際要面對的隱患，但它們卻能環節當下這些讓你抓狂的雜亂思緒。

The other alternative is just to find something truly enjoyable to do, whether or not it induces calm or mindfulness.

另一個可行的方案是，去找一些真的能讓人預約的事情做做，不管他們是不是能讓你冷靜下來。

Go to a movie or concert. Play a game. Do some exercise.

看場電影，玩玩游戲，做做運動。

In this case, you’re focusing your motivation on something desirable, rather than something stressful.

這么一來，你就能把你的動機轉移到那些誘人的事情上，而不用去想那些讓人有壓力的事情。

The motivation to do pleasant things competes with the motivation to avoid negative ones.

追尋美好事物的動機，是能夠和回避負面東西的動機相競爭的。

So if you can immerse yourself in positive activities, you’ll shift your motivation away from the focus on the stressors for a while.

所以，如果你能將自己沉靜在積極的活動之中，你就能把自己的動機暫時從那些帶來壓力的事情上面轉移開來了。

This can at lest help you keep stress that you can’t totally eliminate at manageable levels over long periods.

這樣，你雖然不能從根本上消除那些壓力，但至少可以把它們控制在可控范圍內。

Sacrificing Your Downtime Is Making Your Work Stress Worse

在假期忙工作，只會讓你的工作越來越有壓力

Depending on the root cause, some stressful situations unfold over long periods of time–a few days, a couple weeks, even the better part of a year.

根據根本原因的不同，有些壓力情景是在很長一段時間內慢慢變嚴重的——幾天、幾周，甚至大半年。

If you work for a company that’s struggling to survive, you may see no end in sight to the high-pressure environment you’re working within.

如果你所在的公司正在掙扎求存，那么你眼前這種充滿壓力的工作環境可能是看不到盡頭的。

In cases like these, you need to find ways to escape at least for a while.

在這種情況之中，你需要想想辦法逃離現實，即使只是暫時的。

Unfortunately, many people’s first reaction is to do the reverse–cutting back on personal time in order to slog through a tough situation.

但不幸的是，很多人首先選擇做的卻恰恰相反——犧牲個人時間，試圖改變眼前的棘手局面。

Remember, stress isn’t just a response to what’s already going on around you–it’s also your reaction to negative things that might happen but haven’t yet.

要記住，壓力不光是你對已經發生過的事情的反映，它也是你對那些可能發生卻還沒有發生的事情的反映。

So it’s important not to sacrifice the habits and routines that sustain you over the long haul.

所以，不要去犧牲那些從長期看對你有好處的習慣，這是很重要的。

And somewhat counterintuitively , one solution is to do things that lessen work-related stress in the near-term.

而且，與我們的直覺正好相反，解決方案應該是在短期內去做那些能夠夠消解工作壓力的事情。

Yoga and mindfulness exercises are common ways to create a sense of peace and serenity.

瑜伽和精神集中訓練都是常見的用于創造平和心境的活動。

No, they won’t eliminate your dread of what might still be on the horizon, but they can dampen the arousal that’s getting the best of you right now.

雖然它們并不能消除那些你實際要面對的隱患，但它們卻能環節當下這些讓你抓狂的雜亂思緒。

The other alternative is just to find something truly enjoyable to do, whether or not it induces calm or mindfulness.

另一個可行的方案是，去找一些真的能讓人預約的事情做做，不管他們是不是能讓你冷靜下來。

Go to a movie or concert. Play a game. Do some exercise.

看場電影，玩玩游戲，做做運動。

In this case, you’re focusing your motivation on something desirable, rather than something stressful.

這么一來，你就能把你的動機轉移到那些誘人的事情上，而不用去想那些讓人有壓力的事情。

The motivation to do pleasant things competes with the motivation to avoid negative ones.

追尋美好事物的動機，是能夠和回避負面東西的動機相競爭的。

So if you can immerse yourself in positive activities, you’ll shift your motivation away from the focus on the stressors for a while.

所以，如果你能將自己沉靜在積極的活動之中，你就能把自己的動機暫時從那些帶來壓力的事情上面轉移開來了。

This can at lest help you keep stress that you can’t totally eliminate at manageable levels over long periods.

這樣，你雖然不能從根本上消除那些壓力，但至少可以把它們控制在可控范圍內。