對(duì)付辦公室疲憊小貼士
工作中，是不是經(jīng)常會(huì)覺(jué)得累呢?當(dāng)你覺(jué)得累的時(shí)候會(huì)怎么做呢?來(lái)看看這些對(duì)付辦公室疲憊的小貼士吧!
1. Get up and move!
站起來(lái)舒展一下!
Sometimes our fatigue is caused by inertia. Especially when you have to work at a computer or sitting at a desk all day. Movement, any type of movement is exercise! Moving your body creates an increased blood flow which in return increases your energy and defeats fatigue. As well, it makes you breathe deeper and you already know the benefits of breathing deeply as mentioned in point #1.
有時(shí)，我們的疲勞來(lái)自于懶惰。尤其是工作需要你在電腦旁或辦公桌前坐一整天時(shí)。運(yùn)動(dòng)，任何形式的運(yùn)動(dòng)都是鍛煉!身體運(yùn)動(dòng)加快血液流動(dòng)速度，從而增加身體的活力降低疲勞感。另外，運(yùn)動(dòng)還帶來(lái)良性副產(chǎn)品——深呼吸，第1條中已經(jīng)介紹過(guò)它的好處了。
So, all that you need to do is just get up, stretch a little bit, and walk around if you can. The best would be to do this every hour, so that you break the pattern of inertia. So get up and move, you will feel more awake right away!
所以，你需要做的就是站起來(lái)，舒展一下筋骨，如果條件允許的話，走一走。最好每小時(shí)起來(lái)做一次來(lái)趕走惰性。趕快行動(dòng)起來(lái)吧，神清氣爽的感覺(jué)一觸即發(fā)。
2. Speak your mind
說(shuō)出你的想法
It is very easy to find ourselves being tired when we are quiet. Think of a classroom for example. It’s very easy to get bored and feel fatigue during a monotonous routine. However, the cure is to participate! Speaking can bring about the same benefits as movement (after all, you are moving muscles when you talk) and being a part of something such as a conversation or a discussion can give us an extra boost in focus and energy to counter the feeling of fatigue.
安靜時(shí)，我們也容易感到疲勞。把教室作為例子想一想。日程安排千篇一律，無(wú)聊和疲勞感很快來(lái)襲。此時(shí)，參與是良方。說(shuō)話能帶給你和運(yùn)動(dòng)同樣的好處(畢竟，說(shuō)話時(shí)肌肉也在運(yùn)動(dòng))，交談或討論對(duì)集中精力和增強(qiáng)活力有特效，令疲勞感不戰(zhàn)而退。
So say something to a co-worker, or pick up the phone and call up a loved one for a few minutes. If you are alone, then maybe sing along to your tunes out loud?
所以，跟同事聊聊，或拿起電話跟情投意合的人侃幾分鐘。如果只有一個(gè)人，跟著曲子吼幾嗓子，怎么樣?
3. The Ultra Quick Power Nap
閉目養(yǎng)神
A quick power nap in the middle of the day is a great method to revitalize yourself and boost your energy to last you until the end of the day. However, most people who work in public settings cannot just take a nap like that! What you can do is take an “ultra quick power nap”, which consists of simply closing your eyes for a few minutes, clear your mind, breath deeply and slowly, and then return to your task. You can do this either at your break, or even at your desk. Just like that, you have gotten rid of your fatigue, and you can also enjoy better focus and alertness.
中午小睡一會(huì)，幫助你恢復(fù)元?dú)�，甚至下班時(shí)還精力充沛。不過(guò)，大多數(shù)與同事分享辦公室的人可沒(méi)這樣的機(jī)會(huì)。這時(shí)你能做的就是一個(gè)”超速高效養(yǎng)神功”，閉上眼睛，清空大腦，放慢節(jié)奏深呼吸幾分鐘，然后回到工作中。休息間隔時(shí)可以做，辦公桌旁可以做。疲勞感就這樣擺脫了，精力更集中，思維更敏捷。
4. Listen to music
聽(tīng)音樂(lè)
Whenever it’s too quiet, we tend to get bored very easily. Being bored leads to fatigue. So turn up the radio, or pull out your iPod and start listening to your favorite tunes. In an instant, you can turn your boredom and fatigue into a fun, entertaining moment.
工作環(huán)境太安靜，容易讓我們感到無(wú)聊，而無(wú)聊又是疲勞的引線。要么打開(kāi)收音機(jī)，要么拿出iPod聽(tīng)聽(tīng)喜歡的曲子，無(wú)聊疲勞變頻娛樂(lè)就在一瞬間。
As you sing along to your favorites songs in your head, your thoughts of being tired will slowly fade away. If you can actually get up and start dancing, then you will have mastered point #3 and #4 in one shot.
當(dāng)你腦子里默默地和著喜愛(ài)的歌曲時(shí)，“我很累”的想法漸漸褪去。如果你能起來(lái)跳個(gè)舞，那么你同時(shí)做到了第3和4條，音樂(lè)與運(yùn)動(dòng)一箭雙雕。
5. Take a deep breath
深呼吸
Yes, we all breathe without even thinking about it. However, we all mostly don’t breathe properly. Deep breathing helps in the better delivery of oxygen to your body’s cells, along with nutrients in your blood stream. As well, it helps in the process of carrying away toxins via your lymphatic system.
是的，我們都在不假思索地呼吸著。然而，我們大家通常習(xí)慣的呼吸方式卻不是恰到好處。深呼吸不僅有助于氧氣和血管中的營(yíng)養(yǎng)更有效地被傳輸?shù)缴眢w的細(xì)胞中，而且還有助于淋巴系統(tǒng)運(yùn)走體內(nèi)的有毒物質(zhì)。
If you do not detoxify properly, which proper breathing does, you become susceptible to weight gain, muscle loss, inflammation, and yes, fatigue! Try it out, take a couple of deep breaths, you will automatically feel better, and more awake instantly.
如果你沒(méi)有恰當(dāng)?shù)暮粑敲磻?yīng)帶走的有毒物質(zhì)就無(wú)法排除，那隨之而來(lái)可能是發(fā)胖、肌肉減少、發(fā)炎，當(dāng)然，還有疲勞感。試一試，做幾次深呼吸，你的感受自然就會(huì)好起來(lái)，而且馬上睡意全無(wú)。
6. Drink water
喝水
If you aren’t drinking plenty of water by now, you should! This may be the reason why you are feeling tired. Juice, soft drinks and the likes aren’t what you should be consuming if you are tired. You see, dehydration reduces the blood volume which creates fatigue. Those other drinks are full of sugar which actually causes dehydration. Water is king, so make a habit to drink a glass of water whenever you feel tired.
如果你這段時(shí)間沒(méi)有喝足夠的水，那就趕快喝吧!這或許就是你疲勞的`根源。果汁和軟飲料等可不是你感到疲勞時(shí)所需要的補(bǔ)給品。要知道，脫水降低血量容量，引起疲勞。而實(shí)際上那些富含糖分的飲料容易造成脫水。水是生命之源，所以養(yǎng)成只要感到疲勞就喝杯水的習(xí)慣吧。
While I work, I always have a full glass next to me. This is the best way, because if you have to get up and get water, you will never remember it, especially while you are working intensively. With water right next to you, your mind will just know to take a sip here and there throughout your activity. You will be surprised how quickly just drinking water can get rid of your fatigue.
工作時(shí)，我手邊總是放滿滿一杯水。這個(gè)方法最實(shí)用，因?yàn)槿绻仨氄酒饋?lái)才能拿到水，你可能會(huì)不記得這件事，尤其工作緊張時(shí)。如果水就在跟前，工作時(shí)你就會(huì)隨手拿起杯子小啜一口。你一定會(huì)對(duì)喝水消除疲勞的速度感到吃驚。
7. Laugh a little
大笑一會(huì)兒
Laughter has a lot of benefits, such as releasing higher levels of endorphins which make you feel better. This also sweeps away any feelings of being tired. As a matter of fact, recent studies have shown that even the anticipation of laughter increases endorphin levels.
大笑好處多，例如，釋放出更多讓你感到愜意的內(nèi)啡呔。同時(shí)還能笑走疲勞。事實(shí)上，最近有研究顯示，甚至對(duì)笑的期待也會(huì)增加內(nèi)啡呔水平。
So you don’t have to laugh out loud, simply finding something amusing is beneficial. So start reading some jokes online, listen to your favorite radio show, or watch some funny videos on YouTube. You will notice that once you start laughing, you won’t be tired anymore.
所以，你不必大笑出聲，只要想想讓你發(fā)笑的事情就行。所以，讀些在線笑話，聽(tīng)聽(tīng)中意的廣播，或者欣賞一下YouTube的搞笑視頻。你會(huì)發(fā)現(xiàn)，一旦開(kāi)始笑，疲勞不再有。
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