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蓝色星期一:如何在工作中保护你的心理健康

Blue Monday: brain with a sign in it that says 'refuel here'
(图片信用:Getty图片)

+$Blue Monday is said to be the most depressing day of the year. The combination of the gloom of winter and the post-Christmas lull means that many find this day particularly difficult. However, your mental health is something that you need to look after throughout the entire year.

+$Work stress is one thing that can lead to feeling low around Blue Monday, or in general. And if you're not careful, feeling stressed at work can easily escalate into something worse. Work and stress can lead to depression, anxiety and a host of mental and physical illnesses.

+$Sometimes, we get so caught up trying to build the perfect website layout, create the ideal设计组合+$or try out all the latest网页设计工具+$that we forget to take a step back and consider the impact all those extra hours working might have on our wellbeing. And even if all the hype around Blue Monday irritates you, then remember that if you can use this day as a catalyst to check in with yourself and think about how you're doing, then that can only be a good thing.

+$Three years ago, I was diagnosed with ulcerative colitis, and stress may well have been one of the contributing factors. After being in and out of hospital while trying to establish my career, I have learnt some painful lessons on how to manage stress. Here's my advice for 10 things you can do to protect your health and wellbeing at work.

01.打开

首先,最好的办法就是开始说话。如果您愿意这样做,请向您的家人,朋友和同事敞开心扉。这些人很可能是你花费大部分时间的人,因此了解你正在经历的事情会对他们有所帮助。我的伴侣和我经常谈论我的病情,它帮助我们一起度过难关。谈论可能很困难(即使是与你亲近的人),但要记住你并不孤单 - 在很多情况下会有很多很多人遭受同样的事情。

02.优先考虑睡眠

alarm clock

+$Don't sacrifice sleep for work+$(Image credit: Acharaporn Kamornboonyarush)

疲惫是影响创意产业专业人士的主要问题之一。虽然偶尔午夜的编码不会杀死你,但不要养成习惯。总是想:当我有几个小时的睡眠时会发生什么最糟糕的事情?您的健康状况比额外的代码更重要。

03.重新考虑你的停机时间

确保您花些时间放松身心。而且,我并不是说只是在你的手机上或在电视机前(我们都花了太多时间做这些事情)。睡个好觉不仅有助于保持健康和休息,还可以帮助您应对压力。简单的任务,如保持账单,修剪草或修复泄漏的水龙头,也可以改善你的健康。

04.一次只关注一件事

不要觉得你必须一次性解决所有问题;优先考虑会对您的生活和事业产生影响的项目。最好完成一半的任务并完成它们,而不是完成所有任务。就个人而言,我一直专注于寻找药物以控制我的疾病。现在我正在做一些有效的事情,我可以把注意力转向我的事业。

05.记住你不是立于不败之地

与在工作中处理您的福利的人或团队讨论您的疾病。如果你需要休息时间来保持身心健康,那就去吧。生病中没有羞耻感。生病后重返工作岗位可能意味着您鼓励公司内部积极的政策变化。它还使您能够帮助建立新的支持网络,并为健康相关的讨论创建一个安全的地方。

06.休息一下

person walking

+$Get outside on your lunch break if you can+$(Image credit: Daniel Reche)

通常在我们的行业中,一直走得更远,被认为是重要的。事实并非如此。大多数情况下,投入更多时间会导致更多问题而不是解决问题。学习新技能,在午休期间在当地公园漫步或帮助其他人,而不是平稳地学习。这将提高您的创造力,生产力并帮助您更有效地完成任务。

+$If you find that you're sitting at your desk for hours on end, you could also try these桌面练习

07.冷静你的通勤

+$Whether it's because of ridiculous traffic or delayed public transport, getting to work can often be quite stressful. But it doesn’t have to be. Often there’s no avoiding a commute, so make the time yours by listening to a playlist of your favourite songs, a podcast that inspires you, or reading a book you love. Use the time to prepare yourself for the day ahead or unwind as you travel home. You could also try a+$mindfulness App

08.监控你的压力水平

记下导致压力的情况以及您对压力的反应。有些人建议保留压力日记,但不是每个人都有时间或承诺这样做。最重要的是要意识到是什么让你感到压力,以及如何将负面变成更易于管理的东西。自我意识是关键。

09.不要让疾病定义你

对我来说最艰难的事情之一就是明白我的病是终身的。当我第一次被告知这件事时,我不明白后果是什么以及会产生多大的影响。现在我对结肠炎采取了新观点:它不会改变我。我认为我的结肠炎不会妨碍我实现目标,也不会限制我的野心。我生病的唯一限制就是我给自己带来的限制。

10.不要忽视你的幸福

如果您首先关注自己的健康,那么您的职业生涯将随之而来如果你感觉不舒服,你的工作也不会处于最佳状态。在荒谬的时间或每个周末工作并不是成功的关键。关键是要优先考虑您的疾病,并专注于对您和您的职业生涯产生积极影响的事情。

+$This is an edited version of an article originally published in,这是全球最畅销的网页设计师和开发者杂志。订阅网

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