HowtoControlWorkplaceStressCONTENTSIntroductionTheAmericanPsychologicalAssociation(APA)isthelargestscientificandprofessionalorganizationrepresentingpsychologyintheUnitedStates.APAistheworld’slargestassociationofpsychologists,withmorethan134,000researchers,educators,clinicians,consultantsandstudentsasitsmembers.ThemissionofAPAistoadvancethecreation,communicationandapplicationofpsychologicalknowledgetobenefitsocietyandimprovepeople’slives.QuestionsandAnswersThefollowingquestionsareopen-endedwithoutnorightandnowronganswers.1.Whataretheeffectsofstressonourbody,thoughtsandfeelings?2.Whatarethecausesofstressforcollegestudents?3.Whatareyourstressmanagementskills?IntensiveReadingEveryoneIknowsuffersfromatleastminorformsofstressintheworkplace.Stresscanbeextremelydistracting,unhealthy,andcantakeawayfrombothyoursocialandprofessionallives.Itcanmakeyouactharshlytothepeoplearoundyouandcauseunhappiness.ArecentsurveyfromtheAmericanPsychologicalAssociationfoundthatonethirdofemployeesexpresschronicstressrelatedtowork.Chronicstresshasbeenassociatedwithalargenumberofhealthissuesfromobesitytodepressiontotheriskofastrokeorheartattack.Para.1Para.2Anotherstudyshowsthat83percentofAmericanworkerssaytheyfeelstressedoutbytheirjobs,upfrom73percentayearago.Ibelievethattheeconomyandtechnologyaretoblamefortheriseinworkplacestress.We’vehadtoworklongerhoursforthesameorlesspayandwehavetoconstantlychecke-mailsandbeconnectedtoworkevenwhenweleavetheoffice.Peoplehaveafearofmissingoutandworkplacedemandsareincreasingeveryyear.Herearesometipsonhowtodealwithworkplacestresssothatyoucangetyourlifetogetherandnotletitnegativelyaffectyou:

Para.3-4

Identifywhat’scausingyourstress.Youneedtorecognizewhat’smakingyoufeelmorestressedbeforeyouknowwhattodotoremedyit.Whenyou’reoverwhelmedatwork,youmayloseconfidenceandactthewrongwaytothepeoplearoundyou.Commonstresssymptomsarestomachproblems,highanxietyandfatigue.Ifyou’rehavingtroublesleeping,thenyou’reprobablyupallnightthinkingaboutwhatyouneedtogetdoneforwork,whichisasignofstress.Paycloseattentiontoyourbehavior,yourhabitsandyouremotionsandyou’llbeabletoidentifywhat’scausingyourstressanddosomethingaboutit.Para.5-6

Manageyourtimebetter.Beingoverworkedcanmakeyoufeelverystressedout.Bymanagingyourtimebetter,itcanhelpyoubecomemoreefficientandfeelmoreundercontrol.Youshouldsetgoalsthatarerealisticandnottoomanyambiguousones.Ifyourgoalsaretoohigh,theymightnotbeattainableanditmaycauseyoualotofstresstryingtoreachthem.Youshouldalsomakealistoftasksandranktheminorderofpriorityandreviewiteverysingledaytomakesurethattherighttasksgetcompletedattherighttime.Managingyourtimeisyourownresponsibilityandthebetteryougetatit,theeasieryourlifewillbecome.Para.

7-8Exerciseandeathealthy.Workingoutatagymorgoingforaruncanhelpyoubelessstressed.Itgetsyourmindoffyourjobandhelpsrelievenegativethoughts.It’salsogoodtostickwithanexerciseschedulesothatyoucanhavemorebalanceddays,havesomethingtolookforwardtoandforceyourselftostopworkingthroughouttheentireday.Iknowalotofpeoplewhogotoagymduringtheirlunchbreakforthisreason.Eatinghealthycanmakeyoufeelbetterandpreventyoufromgettingsick.Ifyousticktojunkfood,itcanhaveanegativeimpactonyouphysicallyandpsychologically.Para.

9-10Learnhowtosay“no.”Themoreworkyoutakeon,themorestressedoutyou’regoingtobe.It’seasytotakeonmoreworkbecausewethinkthatmoreisbetterasasociety.Therealityisthatifyouspreadyourselftoothinandundertaketoomanyprojects,youwon’tbeabletogive100percenttoeachoneandthequalitywillbelacking,whichwillhurtyourcareerandcauseevenmorestress.Youshouldpolitelydeclineprojectsthatwon’thaveanimpactonyourcareersuccessoraren’trequiredforyourjob.sufferfrom:

(因疾病或糟糕的處境而)受苦這個地區繼續遭受嚴重污染。e.g.-Shesufferedfromdepressionafterherhusbanddied.丈夫去世以后，她患了抑郁癥。Theregioncontinuestosufferfromseriouspollution.distracting:adj.使人分心的；分散注意力的e.g.-Pleaseturnyourmusicdown—it’svery

distracting.請把音樂開輕點，太讓人分心了。我發現工作時開著電視太分散注意力了。Ifindittoodistractingtoworkwiththetelevisionon.takeawayfrom:減損；貶低；損害e.g.-Afewhooliganscouldn’ttakeawayfromtheteam’ssuccess.幾個足球流氓不會影響到球隊的勝利。如果你對別人不尊重，你的形象將大打折扣。Ifyoushownorespecttowardothers,itwillcertainlytakeawayfromyourimage.harshly:adv.苛刻地；殘酷地；嚴厲地你沒有什么理由這樣嚴厲地評判他。e.g.-Ithoughtshe’dbeentreatedrather

harshly.我覺得這樣對待她有點苛刻。Youhadlittlecausetojudgehimsoharshly.psychological:adj.心理的；精神上的我們關注員工們的身體健康和心理健康。e.g.-Thestudentshavetocopewithhugepsychologicalpressuresbeforeexams.考試前學生們要應對巨大的心理壓力。Weareconcernedwiththephysicalandpsychologicalwell-beingofouremployees.chronic：adj.慢性的；長期的這個地區長期糧食短缺。e.g.-Ibelievethatthepowerofnaturecancurechronicdiseases,soIstoppedtreatmentafterthesurgery.我相信大自然有治愈慢性疾病的力量，所以我在手術后就停止其他治療。Thereisachronicshortageoffoodintheregion.beassociatedwith:與……有關很多人認為吸煙有致癌的風險。e.g.-Hissocialbehaviorisassociatedwithheavydrinking.他的社會行為與酗酒的惡習有關。Manypeoplebelievethatcancerrisksareassociatedwithsmoking.missout:錯失；遺漏；漏掉廣告遺漏了產品的價格。e.g.-Don’tmissoutonthebargainsinoursummersale.不要錯過我們夏季促銷的特價商品。Theadvertisementmissedoutthepriceoftheproduct.overwhelm:壓垮；使應接不暇不要一下子做太多的事將自己壓垮。e.g.-DuringtheGoldenWeekholiday,theancienttownwasoverwhelmedbytourists.黃金周假期，該古鎮到處都是游客。Don’toverwhelmyourselfwithtoomuchworkallatonce.workout:鍛煉身體如果你鍛煉了，就能想吃什么就吃什么。e.g.-Heworksoutatthelocalgymeveryday.他每天到當地健身房鍛煉。Ifyouworkout,youcaneatwhateveryouwant.getone’smindoff:使分心；擺脫；暫時不想找人聊聊天，讓大腦暫時忘卻工作。e.g.-ThegoodthingaboutrunningisthatitgetsmymindoffanyproblemsI’vegot.跑步的好處是它能讓我不去想所有煩惱。Talktosomeoneandgetyourmindoffworkforawhile.stickwith:堅持；繼續做嘗試一些不同的選擇，找出你最有可能堅持的e.g.-You’llneverlearntoplaythepianoifyou’renotpreparedtostickwithit.如果不愿意堅持練習，你永遠也學不會彈鋼琴。Trysomedifferentoptionsandfindwhatyouaremostlikelytostickwith.takeon:承擔；從事沒有任何其他組織能夠或愿意承擔這項工作。e.g.-Ican’ttakeonanymoreworkatthemoment.我目前無法再承擔更多的工作。Nootherorganizationwasableorwillingtotakeonthejob.TestYourselfUsingtheRightWord.Fillintheblankswiththewordsgivenbelow,changingtheformifnecessary.decline chronic fatigue distractingharshly survey overwhelm ambiguous

1Thelackofdeepsleepatnightleadstodaytime__________andsleepiness.2__________stresscanincreasetheriskofdiseasessuchasdepression,heartdiseaseandevencancer.3Sheneededtogetawaysomewherewheretherewouldbeno__________telephonecalls.4A(n)__________of100winter-swimmersshowsthat80%usedtosufferfromdiseasesofsomekind.fatigueChronicdistractingsurvey5Thecontract’s__________wordinginthelastpartmakesitverydifficulttofollow.6Thegirlwasofferedsomecoffeebutshe__________politely.7Iwasimpressedbythewayhespokefirmlybutnot__________.8Whenyoufeel__________witheverythingaroundyou,itistimetostopandmeditate.ambiguousdeclinedharshlyoverwhelmed1Shopperstendtoassociatecertainbrandnames______goodquality.2Itisaveryminordefectthatdoesn’ttakeaway______thevalueofthisdevice.3It’simportantforthemtolearnnewlanguagesandbeconnected______thebiggerworld.4OnweekendsIliketogetmymind______myworkbyreadinggoodbooks.fromtooffwithWorkingwithExpressions.Fillineachoftheblanksinthefollowingsentenceswithasuitableprepositionoradverb.5Theyneedtounderstandwhytheyshouldtake______ahugeproject.6Hes