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大多数企业为了生存需要盈利。无论我们是雇员还是自雇人士，我们的生产力水平直接或间接地与企业创造利润的能力相连。

这在我们的现实世界经验中意味着，我们的生产力很可能正在被衡量和评估，以计算我们对底线的影响。

工作绩效的衡量可能会导致我们感受到的压力增加，这最终可能对我们的表现产生负面影响，从而降低我们的生产力水平。

在这些充满挑战的时期，工作者更需要跳出固有思维框架，提出解决方案，帮助恢复他们对满足工作需求的能力的信心，而不损害他们的健康和福祉。

生产力损失
压力
策略
R eview
后记

Get Out And Deep Breathe — Photo by @MoveWithTaylor via Twenty20

生产力损失

Scores from PSS (Perceived Stress Scale) and the HWQ (Health and Work Questionnaire), appeared to be inversely correlated; higher stress scores were associated significantly with lower productivity scores.
This negative association was… especially strong for work satisfaction.
Bui, T., Zackula, R., Dugan, K., & Ablah, E. (2021). 工作场所压力与生产力：一项横断面研究。Kansas Journal of Medicine,14,42-45.

这种情况似乎无中生有。你一直专注于工作并完成任务，但由于某些原因，你似乎无法生产任何东西，或者你的工作质量远低于你对自己的期望。这是怎么发生的？

工作压力通常不会一次性全部爆发，而是逐渐累积。工作截止日期、繁重的工作量和绩效目标都会对你造成影响。还有你的工作之外的生活，也可能间接地为你的工作压力做出贡献。

然后，还有每个人对工作压力的反应不同的事实。你可能认为是挑战的事情，可能被同事视为一个重大的压力源。科学界和法律界甚至无法就压力是什么以及如何法律定义达成一致意见，这一点很能说明问题。

不论对压力的定义是什么争论，你的生产力缺乏本身就可以成为压力的一个主要原因，进一步加剧问题。

压力

Although it’s difficult to define a universal definition of what stress is or isn’t, there are signs that you should be aware of that can help you determine whether or not you or someone you know are stressed. By being able to identify these signs, you can help relieve the pressure by taking the necessary steps to correct the situation. We built V-CAF precisely for this reason.

并非所有的迹象本身都确认压力存在，但如果你的生产力下降且症状定期出现，那么它们可能是需要你退一步并思考你所观察到的，可能还需要咨询你的医疗顾问的好指标。

一些压力的物理迹象包括但不限于：

疲劳
紧张性头痛
胃部问题
背痛
高血压和
手掌出汗

非物理迹象包括：

易怒
焦虑
无助感
抑郁
挫败感
犹豫不决
无法集中注意力
行为不符合平时

在困难的社会、政治和经济时期，寻求帮助可能很难，但在可能的情况下，与你的顾问或医疗顾问（或甚至是你信任的某人）交谈。忽视问题没有帮助，持续暴露在压力环境中可能对你的健康产生短期和长期的负面影响。

策略

通过承认你感到压力，你已经向正确方向迈出了很大一步来解决问题。下一步是与你的老板/经理讨论导致你压力的问题。这并不总是可能的（特别是如果你的老板不以理解著称，或者如果你为自己工作），因此下一个最好的事情是采取步骤帮助你在工作中减轻你感受到的压力。（我还会说，如果你的雇主对情况没有任何同情心，那可能是开始寻找新工作的迹象。你只活一次，处在一个痛苦的工作环境中不仅影响你，还影响你的同事、朋友和家人，更不用说你对自尊和健康的损害了）。

因此，以下是一些帮助你在工作中减轻压力的事情列表，没有特定的相关性顺序：

Prevention
Understand and know what causes you to be stressed. Write them down, make a list and then list the things that you can do to avoid meeting these situations when you are at work.
Also have a backup plan for when you do meet them (which will happen once in a while). If you are stuck keep reading on and use some the tactics outline below to help construct your plan.
Exercise
One of the most overlooked stress busting tools available to us all is exercise. A build up of tension usually accompanies stress. By exercising, we help to release tension in our body. And it doesn’t have to be a full body workout either (although those help too). A 10 to 25 minute brisk walk is just enough effort to get your heart pumping harder, and you breathing in deeper to make a difference.
Eat well
Reduce or avoid eating processed foods where possible and eat good whole foods. The general rule of thumb is that if it walks, flies, crawls or grows from the earth, and doesn’t have heaps of processed ingredients added to them, then you’re good to go.
So why not processed foods? Processed foods contain a lot of refined sugar which spikes your insulin levels causing you to have “sugar highs” and crashes throughout the day, making it more difficult for you to concentrate on your work.
Good quality sleep
Make sure you get enough sleep every night, of the highest quality. How do you do that? Eat well, exercise and go to bed at regular times daily. Also make sure you’re not overly warm and avoid alcohol.
Avoid alcohol
Yep. I mentioned it before and I’ll mention it again. Although not harmful in moderation, alcohol interferes with your sleeping pattern and the following hangover does nothing for your concentration and productivity levels. Even a relatively small amount of alcohol consumed the night before can have adverse effects on your productivity the next day.
Manage workload
List and prioritise the work that needs to be completed, for the week, day and in some cases by the hour. Discuss this with work colleagues and your boss so that you can organise your work in such a way as to eliminate any bottlenecks that can lead to frustration.
Using process like Scrum, Agile and Kanban can help improve both individual and team productivity in a more efficient and stress free manner. I’ve used (and still use) all of them in varying degrees and find that without them work would be very difficult.
Take regular breaks away from your workplace
The usual mantra of this blog, and for good reason too. Taking a break away from your desk (by going for a walk, or meditation , and taking a nap), can actually increase your focussing and memory powers. Don’t just keep pushing on forward regardless, take the time to be nice to yourself and then come back to your work. I get tunnel vision whilst at work and get very frustrated when working whilst being tired and don’t realise it. Tools such as V-CAF help by notifying you when your alertness levels drop, to take a break.
Positive outlook
Difficult to do in the moment when you are stressed, but keeping a positive frame of mind helps you to overcome the stress that you will inevitably experience. This is why in point one (Prevention) we said that you should write down what to do if you find yourself in a stressful situation. If you have this you can be reminded to be positive because you have the answer and know what to do. Plus being prepared helps you to have a positive outlook as you consciously know that you have a plan.