1.工作环境中的情绪处理

即使你的工作环境变得越来越紧张压抑，你依然应该在情绪上保持较强的自我控制力和自信。情商的能力是通过积极和建设性的方式管理和使用你的情绪。情商是与他人交流的方式，吸引着人们，克服分歧，修复伤害，并缓解紧张和压力。

“Emotions must be managed to keep a healthy staff and a growing bottom line.”Experiencing emotions is part of being human.“When you walk through the door on Monday morning you do not just leave your personal life behind.What you do and where you work inevitably becomes a part of who you are.”Emotions affect your ability to think,communicate and act effectively.

Organizations are emotional places.Organizations and businesses may use emotions to motivate employees to perform,and events in organizations create emotions and can affect an employee's sense of satisfaction or outrage.

Even if you're in a job where the environment has grown increasingly stressful,you can retain a large measure of self-control and self-confidence by understanding and practicing emotional intelligence.Emotional intelligence is the ability to manage and use your emotions in positive and constructive ways.When it comes to satisfaction and success at work,emotional intelligence matters just as much as intellectual ability.Emotional intelligence is about communicating with others in ways that draw people to you,overcome differences,repair wounded feelings,and defuse tension and stress.

Emotional Intelligence in the Workplace

Emotional intelligence in the workplace has four major components:

●Self-awareness—The ability to recognize your emotions and their impact while using gut feelings to guide your decisions.

●Self-management—The ability to control your emotions and behavior and adapt to changing circumstances.

●Social awareness—The ability to sense,understand,and react to other's emotions and feel comfortable socially.

●Relationship management—The ability to inspire,influence,and connect to others and manage conflict.

The Five Key Skills of Emotional Intelligence

There are five key skills that you need to master in order to raise your emotional intelligence and manage stress at work.

●Realize when you're stressed,recognize your particular stress response,and become familiar with sensual cues that can rapidly calm and energize you.The best way to reduce stress quickly is through the senses:sight,sound,smell,taste,and touch.But each person responds differently to sensory input,so you need to find things that are soothing to you.

●Stay connected to your internal emotional experience,so you can appropriately manage your own emotions.Your moment-to-moment emotions influence your thoughts and actions,so pay attention to your feelings and factor them into your decision making at work.If you ignore your emotions you won't be able to fully understand your own motivations and needs,or to communicate effectively with others.

●Recognize and effectively use the nonverbal cues that make up 95%～98% of our communication process.In many cases,what we say is less important than how we say it or the other nonverbal signals we send out,such as eye contact,facial expression,tone of voice,posture,gesture and touch.Your nonverbal messages can either produce a sense of interest,trust,and desire for connection—or they can generate confusion,distrust,and stress.You also need to be able to accurately read and respond to the nonverbal cues that other people send you at work.

●Develop the capacity to meet challenges with humor.There is no better stress buster than a hearty laugh and nothing reduces stress quicker in the workplace than mutually shared humor.But,if the laugh is at someone else's expense,you may end up with more rather than less stress.

●Resolve conflict positively.Resolving conflict in healthy,constructive ways can strengthen trust between people and diffuse workplace stress and tension.When handling emotionally-charged situations,stay focused in the present by disregarding old hurts and resentments,connect with your emotions,and hear both the words and the nonverbal cues being used.If a conflict can't be resolved,choose to end the argument,even if you still disagree.

Activity 1:Which of the following ways to manage emotion is the most useful?Check(√)three things you choose.

●Realizing when you're stressed.

●Staying connected to your internal emotional experience.

●Recognizing and effectively use the nonverbal cues.

●Developing the capacity to meet challenges with humor.

●Resolving conflict positively.

2.如何消除工作压力

很多现代人都生活在一定的压力之下，失业、升职、调薪、办公室关系等等。据统计，与工作压力相关的心理、生理方面的疾病已经成为导致员工缺勤、停工、意外事故的主要原因。那么应该如何缓解压力呢？

工作压力的来源主要有两个：环境因素和个人因素。首先，许多外部环境因素会直接导致工作压力，如工作进度、工作速度、工作保障等等。但是，没有两个人会对同一工作做出同样的反应，因为个人因素也会导致压力。例如，沉迷于工作者及那些总是感到有一股力量驱使自己准时赶上截止日期者，通常将自己置于更大的压力之下。

适度的压力能使人挑战自我，挖掘潜力，富有效率，激起创造性，而不良的压力，不管其来源是什么，对雇员和组织的后果都是严重的。工作压力会引起焦虑、沮丧、发怒等后果，造成各种生理方面的疾病，如心血管疾病、头痛，或造成工作事故等，并给组织也带来经济上的损失。世界卫生组织称工作压力是“世界范围的流行病”。

那么，如何缓解来自环境或个人因素的工作压力呢？

更有效地组织你的工作

可能的话把工作分摊或委派以减小工作强度。别认为你是惟一能够做好这项工作的人，这样可能会给自己带来更多的工作，你的工作强度就大大增加了。

建立良好的办公室关系

与同事建立有益的、愉快的合作的关系；与老板建立有效的、支持性的关系，理解老板的问题并让老板也理解你的问题，了解自己和老板在工作中的权利和义务。及时总结，妥善计划

对所有的出色工作都记录在案，并不时查阅。一是总结经验，二是为自己寻找自信。为将要进行的工作，制定一些短期计划，做尽可能细致的准备。

不要给自己无谓的压力

减少你所关注的琐事数量，别给自己增添无谓的压力，对自己无法控制的事情就由它去。

享受个人空间

不要总是想着工作，努力在每天都安排一段时间处理自己的事情，如与家人、朋友在一起等。

适当的运动

每天寻找时间放松，如呼吸新鲜空气，做适量的运动，散步，时常出入一下办公室，变换一下环境，这些活动有助于释放压力，放松大脑，恢复精力。

The ability to manage stress in the workplace can not only improve your physical and emotional health,it can also make the difference between success or failure on the job.Your emotions are contagious,and stress has an impact on the quality of your interactions with others.The better you are at managing your own stress,the more you'll positively affect those around you,and the less other people's stress will negatively affect you.(www.daowen.com)

Recognize Warning Signs of Excessive Stress at Work

When you feel overwhelmed at work,you lose confidence and may become irritable or withdrawn.This can make you less productive and less effective in your job,and make the work seem less rewarding.If you ignore the warning signs of work stress,they can lead to bigger problems.Beyond interfering with job performance and satisfaction,chronic or intense stress can also lead to physical and emotional health problems.

Reduce Job Stress by Taking Care of Yourself

When stress at work interferes with your ability to perform in your job,manage your personal life,or it will adversely impact your health.It's time to take action.Start by paying attention to your physical and emotional health.When your own needs are taken care of,you're stronger and more resilient to stress.The better you feel,the better equipped you'll be to manage work stress without becoming overwhelmed.

Taking care of yourself doesn't require a total lifestyle overhaul.Even small things can lift your mood,increase your energy,and make you feel like you're back in the driver's seat.Take things one step at a time,and as you make more positive lifestyle choices,you'll soon notice a reduction in your stress levels,both at home and at work.

Get Moving

Aerobic exercise—activity that raises your heart rate and makes you sweat—is a hugely effective way to lift your mood,increase energy,sharpen focus,and relax both the mind and body.For maximum stress relief,try to get at least 30 minutes of heart-pounding activity on most days.If it's easier to fit into your schedule,break up the activity into two or three shorter segments.

Make Food Choices that Keep You Going

Low blood sugar can make you feel anxious and irritable,while eating too much can make you lethargic.By eating small but frequent meals throughout the day,you can help your body maintain an even level of blood sugar and avoid these swings in mood.

Get Enough Sleep

Not only can stress and worry cause insomnia,but a lack of sleep can leave you vulnerable to even more stress.When you're well-rested,it's much easier to keep your emotional balance,a key factor in coping with job and workplace stress.

Reduce Job Stress by Prioritizing and Organizing

When job and workplace stress threatens to overwhelm you,there are simple steps you can take to regain control over yourself and the situation.Your newfound ability to maintain a sense of self-control in stressful situations will often be well-received by coworkers,managers,and subordinates alike,which can lead to better relationships at work.Here are some suggestions for reducing job stress by prioritizing and organizing your responsibilities.

Time Management Tips for Reducing Job Stress

●Create a balanced schedule.Analyze your schedule,responsibilities,and daily tasks.All work and no play is a recipe for burnout.Try to find a balance between work and family life,social activities and solitary pursuits,daily responsibilities and downtime.

●Don't over-commit yourself.void scheduling things back-to-back or trying to fit too much into one day.All too often,we underestimate how long things will take.If you've got too much on your plate,distinguish between the“shoulds”and the“musts”.Drop tasks that aren't truly necessary to the bottom of the list or eliminate them entirely.

●Try to leave earlier in the morning.Even 10～15 minutes can make the difference between frantically rushing to your desk and having time to ease into your day.Don't add to your stress levels by running late.

●Plan regular breaks.Make sure to take short breaks throughout the day to take a walk or sit back and clear your mind.Also try to get away from your desk or work station for lunch.Stepping away from work to briefly relax and recharge will help you be more,not less,productive.

Task Management Tips for Reducing Job Stress

●Prioritize tasks.Make a list of tasks you have to do,and tackle them in order of importance.Do the high-priority items first.If you have something particularly unpleasant to do,get it over early.The rest of your day will be more pleasant as a result.

●Break projects into small steps.If a large project seems overwhelming,make a step-by-step plan.Focus on one manageable step at a time,rather than taking on everything at once.

●Delegate responsibility.You don't have to do it all by yourself.If other people can take care of the task,why not let them?Let go of the desire to control or oversee every little step.You'll be letting go of unnecessary stress in the process.

●Be willing to compromise.When you ask someone to contribute differently to a task,revise a deadline,or change their behavior at work,be willing to do the same.Sometimes,if you can both bend a little,you'll be able to find a happy middle ground that reduces the stress levels for everyone concerned.

Reduce Job Stress by Breaking Bad Habits

As you learn to manage your job stress and improve your work relationships,you'll have more control over your ability to think clearly and act appropriately.You will be able to break habits that add to your stress at work—and you'll even be able to change negative ways of thinking about things that only add to your stress.

Eliminate Self-defeating Behaviors

Many of us make job stress worse with negative thoughts and behavior.If you can turn around these self-defeating habits,you'll find employer-imposed stress easier to handle.

●Resist perfectionism.No project,situation,or decision is ever perfect,so trying to attain perfection on everything will simply add unnecessary stress to your day.When you set unrealistic goals for yourself or try to do too much,you're setting yourself up to fall short.Aim to do your best,no one can ask for more than that.

●Clean up your act.If you're always running late,set your clocks and watches fast and give yourself extra time.If your desk is a mess,file and throw away the clutter;just knowing where everything is saves time and cuts stress.Make to-do lists and cross off items as you accomplish them.Plan your day and stick to the schedule—you'll feel less overwhelmed.

●Flip your negative thinking.If you see the downside of every situation and interaction,you'll find yourself drained of energy and motivation.Try to think positively about your work,avoid negative-thinking coworkers,and pat yourself on the back about small accomplishments,even if no one else does.

●Don't try to control the uncontrollable.Many things at work are beyond our control—particularly the behavior of other people.Rather than stressing out over them,focus on the things you can control such as the way you choose to react to problems.

Four Ways to Dispel Stress

●Take time away.When stress is mounting at work,try to take a quick break and move away from the stressful situation.Take a stroll outside the workplace if possible,or spend a few minutes meditating in the break room.Physical movement or finding a quiet place to regain your balance can quickly reduce stress.

●Talk it over with someone.In some situations,simply sharing your thoughts and feelings with someone you trust can help reduce stress.Talking over a problem with someone who is both supportive and empathetic can be a great way to let off steam and relieve stress.

●Connect with others at work.Developing friendships with some of your coworkers can help buffer you from the negative effects of stress.Remember to listen to them and offer support when they are in need as well.

●Look for humor in the situation.When used appropriately,humor is a great way to diffuse stress in the workplace.When you or those around you start taking things too seriously,find a way to lighten the mood by sharing a joke or funny story.

Activity 2:Group discussion.

1.How do you eliminate the pressure of work?

2.Do you have some methods to eliminate stress?