×

Loading...
Ad by
  • 最优利率和cashback可以申请特批,好信用好收入offer更好。请点链接扫码加微信咨询,Scotiabank -- Nick Zhang 6478812600。
Ad by
  • 最优利率和cashback可以申请特批,好信用好收入offer更好。请点链接扫码加微信咨询,Scotiabank -- Nick Zhang 6478812600。

跟大家分享一下我参加的一个处理工作压力的培训.

本文发表在 rolia.net 枫下论坛培训全文的总结贴如下。

Stress Management:


Vision:

Stress is part of any job. To be effective, we will allow each other and ourselves, to manage stress, without being judged.

Managing Stress in the Moment:

The most important aspect of managing stress in the moment is self-awareness. Be aware of your hot buttons, what (who) stresses you. Be cognizant of your own immediate physical reaction to stress. Concisely address negative self–talk in the moment, by reframing the situation and changing what you are saying to yourself. Positive self-talk/attitude is the key to diffusing stress.

Other ways to manage Stress in the Moment:

• Take a deep breath
• Actively listen
• Ask open - ended questions (to gain clarity and buy time)
• Paraphrase
• Demonstrate empathy – put your self in the other person’s shoes
• Think about what they want
• Focus on the conversation (versus own emotions)
• Listen to and focus on the facts
• Try a different approach
• Anticipate situations and plan an alternative reaction
• Disengage – (a response can be: I need a moment to think about that)
• Go for a walk
• Appropriate humour
• Mentally channel the stress into something physical (i.e. a pen)
• Say no (when appropriate)
• Get Help
• Buy time: e.g. “Give me a moment to make some notes”
• Give self permission to not know the answer


Overall Stress Management: It is important that we manage our stress on an on going basis. Below are some specific stress management techniques:

• Exercise
• Eat Healthy
• Sleep
• Laugh – have fun
• Spend time with friends and family
• Engage in a hobby
• Be introspective: remember how you dealt with a previous stressful situation, what got you through, what did you learn?
• Don’t take the job home
• Do the best you can
• Make a decision to be positive
• Appreciate yourself and your contributions
• Take on a task that you know you can accomplish
• Plan
• Be organized
• Retail Therapy
• Watch/play sports
• Relax – watch TV
• Listen to music
• Dance
• Meditate
• Progressive Relaxation
• Be positive
• Communicate
• Ask for help
• Take time for yourself
• Take a vacation
• Spend time with positive memories
• Adjust expectations


The Serenity of Change:
Grant me the serenity to accept the people I cannot change, the courage to change the one I can and the wisdom to know that … it’s me.更多精彩文章及讨论,请光临枫下论坛 rolia.net
Sign in and Reply Report

Replies, comments and Discussions:

  • 工作学习 / 事业与工作 / 跟大家分享一下我参加的一个处理工作压力的培训.
    本文发表在 rolia.net 枫下论坛培训全文的总结贴如下。

    Stress Management:


    Vision:

    Stress is part of any job. To be effective, we will allow each other and ourselves, to manage stress, without being judged.

    Managing Stress in the Moment:

    The most important aspect of managing stress in the moment is self-awareness. Be aware of your hot buttons, what (who) stresses you. Be cognizant of your own immediate physical reaction to stress. Concisely address negative self–talk in the moment, by reframing the situation and changing what you are saying to yourself. Positive self-talk/attitude is the key to diffusing stress.

    Other ways to manage Stress in the Moment:

    • Take a deep breath
    • Actively listen
    • Ask open - ended questions (to gain clarity and buy time)
    • Paraphrase
    • Demonstrate empathy – put your self in the other person’s shoes
    • Think about what they want
    • Focus on the conversation (versus own emotions)
    • Listen to and focus on the facts
    • Try a different approach
    • Anticipate situations and plan an alternative reaction
    • Disengage – (a response can be: I need a moment to think about that)
    • Go for a walk
    • Appropriate humour
    • Mentally channel the stress into something physical (i.e. a pen)
    • Say no (when appropriate)
    • Get Help
    • Buy time: e.g. “Give me a moment to make some notes”
    • Give self permission to not know the answer


    Overall Stress Management: It is important that we manage our stress on an on going basis. Below are some specific stress management techniques:

    • Exercise
    • Eat Healthy
    • Sleep
    • Laugh – have fun
    • Spend time with friends and family
    • Engage in a hobby
    • Be introspective: remember how you dealt with a previous stressful situation, what got you through, what did you learn?
    • Don’t take the job home
    • Do the best you can
    • Make a decision to be positive
    • Appreciate yourself and your contributions
    • Take on a task that you know you can accomplish
    • Plan
    • Be organized
    • Retail Therapy
    • Watch/play sports
    • Relax – watch TV
    • Listen to music
    • Dance
    • Meditate
    • Progressive Relaxation
    • Be positive
    • Communicate
    • Ask for help
    • Take time for yourself
    • Take a vacation
    • Spend time with positive memories
    • Adjust expectations


    The Serenity of Change:
    Grant me the serenity to accept the people I cannot change, the courage to change the one I can and the wisdom to know that … it’s me.更多精彩文章及讨论,请光临枫下论坛 rolia.net
    • Thanks for sharing, it really helps! 可我的压力不是来自工作而是来自老公怎么办?每次我想做什么事情都是一盆冷水泼过来(我常自负自己是十项全能老婆,不管我做什么事情也没有麻烦到他啊)。有时候工作忙到半夜(因为有production issue)甚至凌晨,一句安慰的话没有
      还埋怨我影响他休息-拜托他在楼上我在楼下怎么影响,conference我都是戴耳机好不好?可怜工作忙到凌晨6点我是一边查数据跟他们虚与蛇委一边做面包一边煮豆浆(因为半夜起来工作的时候才发现老公忘记买牛奶,担心他给饿死,只好加班加点的干),结果人家一点情都不领,还问我能不能不干这份工?摆脱我赚的不比你少好不好?不工作房子车子哪里来呢?幸福生活不是靠劳动来创造的吗???问了一下我家里,他们说我老公是恃宠而娇,怎么办?凉拌!唉唉唉
      • 记得有个笑话是讲一个不隔音的楼房每天楼下的都能听到楼上邻居在地板上的脚步声, 有一天楼下的只听到楼上的脱了一直靴子的声音,一直等着听第二只靴子落地的声音结果一夜无眠。
        我估计他是心里的期待值是不知道你什么时候脱下第二只靴子所以睡得不好。有没有试过分房睡? 作息时间不一样的夫妻可以试一下, 不影响夫妻感情, 养成习惯就好了。互相保持一些独立能加强彼此尊重。

        如果实在不行有没有试过换一份没有oncall 的工作? 或者把oncall的机会让给其他人? paycheck可能低一些但不会低太多。 估计是你老公觉得钱够用了不必太辛苦吧。

        有时production issue是不可避免的, 有的时候是因为别的team引起的。 我现在的做法是写很多proactive的script把隐患防患未然,别的team做的不好我就想尽办法提醒他们改进。 oncall几年了, 只有偶尔几次要半夜爬起来, 其他大部分时间都打呼噜睡大觉。当然我们公司情况特殊, 基本上没有7 x 24的系统, 仅供参考。
      • 人都说女人抱怨实际上是在找听众, 并非真正要别人出什么主意, 不过我还是套用一下公式解题试一下, 你列出的这些想法中有些是negative self-talk, 比如“结果人家一点情都不领”, 这种想法越想你就越委屈。试着把这些变成positive self-talk,
        比如, 我的爱不求回报无私大度,以后我要尽量不让工作影响家庭正常生活,车子房子都有了, 杯子half full。。。老公抱怨几句也是正常的,过后用加班费给他买个单反相机做礼物他就高兴的把不愉快都忘了。 etc.

        adjust expectation. 调整期待值, 不再期待老公感激你的豆浆和paycheck, 你只是默默奉献和为家庭做贡献。

        active listen : 他到底为啥恼火, 是影响了他的睡眠还是你赚钱太多伤害了他的自尊心。

        Demonstrate empathy – put your self in the other person’s shoes: 同情他的处境。

        Think about what they want, 他到底要什么

        Sleep: 你加班太累了, 需要休息。

        Take a vacation: 冬天人情绪容易低落, 去搞个地中海游轮假期旅行。

        Grant me the serenity to accept the people I cannot change, the courage to change the one I can and the wisdom to know that … it’s me. 不能够改变别人就改变自己。

        人都说女人抱怨实际上是在找听众, 并非真正要我出什么主意, 不过我还是套用一下公式,纸上谈兵, 不当之处请见谅。
        • very well said! you must be a great listener!
          • actually on the opposite, my test result is called BOLD, BOLD is very bad listener, that's one reason I took the training.
        • 强烈反对,这样的老公一脚踹了还差不多,还想“他到底要什么”,这世界还有没有天理了?
      • 还是要懂得balance工作和生活才好
      • 对LG一定要常说,你真棒,你真能干,你真聪明。对LP一定要常说,你辛苦了,你受累了,你更漂亮了。这样家庭就和睦了。
      • 尽忙着工作,都没有一个正常的夫妻生活,他当然不高兴了。
      • "每次我想做什么事情都是一盆冷水泼过来",这样的人很多很多,责任心的问题,所以就不必烦恼了,能者多劳吧。
      • Same here. 老公不但不支持,反而泼冷水. 如果反过来,老公很辛苦的在干什么,通常老婆都会支持的,而且也抱怨的少. 不公平啊.