如何在壓力下保持冷靜 in the workplace? Pressure is real and it’s often a constant. Under pressure, many of us lose control, act aggressively, or behave inappropriately. You have reminded yourself many times but it just didn’t work. And all you can do is admire people who stay calm and deal with problems without any mistakes.
The good news is it is not all by nature, many of them train themselves to stay calm under pressure, and so do you. In this article, we’ll discuss 17 effective ways to help you stay calm under pressure in the workplace.
目錄
休息一下
How to stay calm under pressure? In the busiest time, you even need more breaks. It doesn’t mean having a long vacation with 奢華的休養所，只是定期短暫休息。它們可以幫助您提神醒腦並減輕壓力。有時，幾分鐘內離開工作或壓力大的環境就足以讓你的大腦有機會重新調整。它的首要含義是保持冷靜，讓你的大腦有時間充電，並以新的注意力和能量返回你的任務。了解更多
How to stay calm under pressure – Reading more books. “Reading can even relax your body by lowering your heart rate and easing the tension in your muscles. A 2009 study at the University of Sussex found that reading can reduce stress by up to 68%.” Reading is one of the best medicines for dealing with stress. For example, in reading fiction, readers might experience different lives and then be willing to understand or better empathize with what others are thinking and feeling.
練習深呼吸
如何在壓力下保持冷靜？在壓力下保持冷靜的最重要的治療方法之一是深呼吸。前 做出任何決定 or speaking out loud, take a moment to breathe in, breathe through, breathe deep, and breathe out. It won’t cost you a fortune if you try to breathe deeply to calm down and make a life-change decision but you can lose many things if you act impetuously while you are panicking, nervous, or angry.多喝水
Calm Clinic 透露，水似乎具有天然的鎮靜特性。喝水可以舒緩身心，因為當我們的身體獲得足夠的水分時，可以減輕大腦的壓力。因此，請務必每天攜帶一瓶水到工作場所或外出，這也是促進永續生活方式的一種方式。
積極思考
面對壓力和挑戰時，專注於正面的想法和 肯定。將您的思想從消極或焦慮的想法轉向更樂觀的觀點。這是將痛苦轉化為良性壓力的秘訣。在壓力下，您可能會看到成長或改變生活的機會。
自信點
A major past event or failure that has led to a loss of confidence is one of the main reasons people can’t keep calm under pressure. Thus, believe in yourself because you’ve learned and improved from your past mistakes, and you’ve learned how to deal with similar circumstances.
耐心一點
如何在壓力下保持冷靜？一個很好的自製練習就是練習耐心。當事情沒有按照你希望的方式發展時，不要猛烈抨擊和抱怨，而是尋求內心的平靜。這也是保持良好心理健康的好方法。尤其是如果你是領導者，練習耐心是非常有益的。因為這是在面對不同團隊成員的分歧或不同意見時積極傾聽的基礎。未雨綢繆
How to stay calm under pressure – Plan ahead. Everything can fall into a mess if no plans are arranged beforehand. When you have a clear plan, you lay the groundwork for success even in the face of uncertainty. Because you anticipate what might go wrong and think of solutions any pressure can’t defeat your calm.設定並維持界限
Setting healthy boundaries sounds harsh for someone you are working with at first, but it works for the long term and prevents conflicts and pressure in the future. Early setting boundaries can push others to respect your space and privacy, your feelings, thoughts, needs, and ideas. For example, practice saying no when you don’t want to do something. Don’t 妥協 when it isn’t necessary.
委派你的任務
How to stay calm under pressure for leaders? Being a leader doesn’t mean you have to handle every task. Pressure often comes with an overwhelming workload. A 好領導 應該有能力將任務委派給適當的人，並且 分配適當的資源。當團隊實現組織設定的目標時，領導者也沒有壓力。安排你的優先事項
Life and Work can be so heavy, especially if you try to carry them all at once, so know what your priority is at a specific time and focus on presence. As Taylor Swift said, “Decide what is yours to hold and let the rest go”. Don’t force yourself to carry everything at once
練習冥想
這是練習在壓力下保持冷靜的必試練習。經過幾週的冥想，你的頭痛、痤瘡和潰瘍會減少。人們相信冥想可以幫助人們降低皮質醇水平、降低心率並促進平靜感。
注意當下
If you spend too much time worrying about the uncertain future, you’ll likely overthink and develop pressure. Instead, try to focus on the present moment and direct your energy towards the task at hand. Plus, it’s essential to eliminate any distractions such as phones, computers, or emails that may tempt you to think about things that aren’t crucial.
尋求幫助
How to stay calm under pressure – “Listen to the wisdom of those who have come before us”, simply means asking for help. Recognizing and acknowledging that you don’t have to face challenges alone is a powerful aspect of staying calm under pressure. They can be mentors, colleagues, or experienced individuals who may have encountered similar challenges.
為您的環境減壓
我們有多少人意識到外在環境對壓力水平有很大影響？花一些時間讓工作空間變得乾淨整潔，並配備乾淨的桌子和最少的配件。乾淨整潔的工作空間可以對您的情緒和心理健康產生積極影響。具有視覺吸引力的環境更有可能喚起正面情緒，降低壓力水平並營造更輕鬆的氛圍。
放棄完美主義
身為領導者，您可能認為自己需要完美無瑕。然而，完美是不可能的。你越快接受這個事實，你感受到的壓力就越小。與其追求完美，不如專注於進步並追求卓越。如果你能放手，你就永遠無法走出這個圈子：完美主義往往會導致拖延，而
拖延會增加你的壓力。了解壓力管理
沒有人能夠避免工作場所的壓力——對於每位專業人士來說，壓力只是以不同的形式發生，無論職位、個人資料、頭銜、經驗或性別如何。因此，員工和雇主都必須了解壓力管理。企業可以投資 壓力管理 各級員工的培訓計畫。實施員工協助方案 (EAP) 可以為員工提供諮商服務、心理健康資源和支援網絡。
底線
💡如何為員工進行虛擬壓力管理培訓？查看 啊哈幻燈片 用於索取免費範本、測驗製作工具、旋轉輪等的示範工具。
另請閱讀
常見問題
面對壓力時如何停止恐慌？
為了停止恐慌，您可以開始深呼吸、散步、與積極的人在一起、練習感恩並確保充足的睡眠。
為什麼我在壓力下會如此緊張？
在壓力下感到緊張是一種常見的症狀，因為我們的身體意識到了壓力，並試圖向我們的肌肉輸送氧氣以促進反應。
我怎樣才能更好地應對壓力？
如果你想更好地應對壓力，首先要做的就是了解你的壓力，以及壓力背後的原因，然後提出解決方案。但慢慢來，接受你無法改變的事。
