节目资讯
刊物:空中英语教室
日期:2012-01-26
难易度:High
关键字:distraction, closure, fret, big-picture, proactive, mindfulness
(Music).
Hello, everybody.
Welcome to Studio Classroom Worldwide.
My name is Steve.
And with me today is Kaylah.
Welcome.
There are a lot of opportunities to get stressed out at work, right?
One of the biggest causes of work stress is the feeling of having no control
over your job duties.
Another source of stress is getting more responsibility.
When you already have too much work to do, it's still hard to say "no" to new
tasks.
Well, isn't it?
It sure is, Kaylah.
Stress can also creep into your life when you're uncertain about your work role
if you lack support from your boss.
Or if your work environment is too noisy or crowded.
OK, today let's look at some ways to find some relief over at the top of page
46.
Avoid the Worry Trap at Work.
When you start your day, use your commute time for relaxation and distraction.
Music, audio books or quiet can all be very calming.
If your mind drifts to work, observe it and let it drift away.
You'll be able to focus on that once you arrive and will be better prepared if
you're fresh.
Then, when you arrive at work, take a few minutes to reflect back on recent
experiences, gaining closure on any stressful events or interactions.
Thank you for joining us, friends.
My name is Ryan.
And my name is Kaylah.
Now we've spent the last two days talking about stress and worry at work, and
how you can avoid them.
That's right.
We've seen some many useful tips on how you can avoid worry and try and think
positively making you a better planner and helping you to be more prepared.
That's right, Ryan, we have all of these wonderful tips.
But we need to put them into practice.
Now you need a starting point for that.
And when we ended yesterday, we said there was a method that you could use as a
starting point.
Exactly. So let's start with that.
Now when you start your day, use your commute time for relaxation and
distraction.
Now "commute" means the time that you are going from home to work, no matter how
far that is for you.
Ryan, do you have a long commute to work?
Well, I live five minutes away from work.
Um, no, I do not have a long commute.
That is a very short commute.
A lot of people spend an hour to an hour and a half commuting to work across the
city.
Or if you live in the countryside, you have to spend a lot of time to cross...
across the countryside.
Right. And sometimes people will spend that time thinking about things at work
that could cause them to worry.
So this tip is to try and use that time for relaxation and distraction.
That's right.
But make sure you focus on your commute.
So if you're driving, you don't get hurt.
But you should distract yourself from the worries that you are headed into at
the office.
Use this time to encourage yourself.
Right. And "distraction" is referring to something that you use or that you do
that is fun, or usually something you would do when you're bored.
That's right. It keeps your mind from thinking about something else.
So don't think about the office on your way there.
Enjoy the commute.
Enjoy what you have around you.
Right. And we have some examples of distractions here, Kaylah, such as listening
to music, or you can listen to audio books.
Have you ever done that before?
Yes. I love audio books.
I have gotten into those recently.
And I would suggest them for all of you.
It would help with your listening skills as well.
But I think they're very fun.
And it's a good way to hear new stories even if you don't have time to just sit
and read a book.
Right. And even if you don't have time to listen to music or audio books, just
listen to a quiet car.
That can all be very calming.
Now I know some of us don't have the option of a quiet car.
But if you drive a scooter or a motorcycle, just let the sound of the traffic
kind of calm you down.
If you're on a bus, observe what's around you.
Yeah. Actually, Kaylah, I really enjoy the sound of a train, the sound of the
tracks make as the train is moving.
That's right. Choose to let it be something that you can relax to, not something
you worry to.
Yeah. It's calming; it makes you feel calm, not worried.
Now if your mind drifts to work, observe it and let it drift away.
So this is an interesting idea.
"Drifting" means it's coming in without you welcoming it.
So notice it's there and push it aside.
Right. That way you'll be able to focus on that once you arrive and will be
better prepared if you're fresh.
Now let's visit the Information Station.
Do you ever get stressed out?
No. No, Bill.
Why would you... why do you ask?
Well, I just noticed that you seem to be, you know, a little... you know, kind
of um...
It's none of your business, Bill, OK?
Everything is fine, everything!
Yeah, fine.
Uh, Bryan, I care for you.
Come with me over to the Information Board.
OK, Bill. But everything's fine.
Yeah...
(Music).
Bryan, stress is... is an emotional hole that is difficult to climb out of.
And one way to deal with stress is with activity.
Bill, I don't have time for activity and exercise.
I need to worry about my work.
Today is your lucky day because, Bryan, Tango Bear and I are going to help you
to lower your stress.
Ha... What does a bear know about stress?
A lot!
One of the ways Tango Bear manages his stress is by starting every day with Tai
Chi.
Oh. Well, I don't know Tai Chi.
Well, then you can try Yoga.
Here, do this.
OK, if you stay so, Bill.
Well...
Whoa.
How about prayer meditation?
Tango Bear prays every day.
Oh. Well, I don't have time for prayer or meditation.
I have too many things to worry about.
And I suppose that you are too busy for exercise.
Tango Bear always finds time to exercise.
Oh! Well, I guess I could do to exercise at lunchtime.
Yeah, try this.
OK.
And be sure to feed your brain with some positive information, like reading
positive information books such as Don't Worry, Be Happy.
Oh. Well, Bill, when I go to bed, I like to watch TV.
Tango Bear, stop.
Well, you watch TV right before bed.
Does that relax you?
Well, to be honest, Bill, I do have trouble falling asleep at night.
And that is the final stress-reducing activity that you need: plenty of sleep.
Just like Tango Bear, he gets plenty of sleep.
Most people don't understand how too little sleep affects their stress level.
Oh, I didn't realize that the right activities and exercise could reduce my
stress level.
Now you know.
Just look at Tango Bear.
He knows how to escape stress.
Take time to relax so you can be fresh.
Then, when you arrive at work, take a few minutes to reflect back on recent
experiences, gaining closure on any stressful events or interactions.
And "closure" is a wonderful thing to have.
It means you are ending something bad and beginning something new.
So end all of those stressful events and interactions and start fresh.
That's right.
At the beginning of your day, look at what was bad, close it and move on.
That's right. We learned some great ways to avoid worry at work.
But right now it's time to go watch the skit.
Oh...
Hey...
Oops.
Don't worry.
It's easy to say, but I can't help it.
All right. Well, here's a method that may be a useful starting point.
Oh, I'm listening.
Start your day with relaxation and distraction.
I can't! I don't have time in the morning.
Use your commute time.
Music, audio books or quiet can be very calming.
Well, that's true.
But my mind still drifts to work.
Well, let it drift.
Let it drift, drift, drift away.
Oh. Drift, drift and drift.
Yes, you'll be fresh and better prepared when you arrive at work.
Work! Oh, no, work!
At work, take a few minutes to reflect.
Reflect... reflect.
Yes. Look back on recent experiences, gain closure on stressful events and
interactions.
OK. Reflect.
Gain closures.
Yes. Now scan forward.
Forward, oh.
Anticipate any trigger events coming up.
Then take a proactive and constructive approach.
Fretting doesn't help.
OK. Reflect. Scan Forward. Anticipate.
But also live in the moment.
Be mindful.
Have a sense of presence.
Reflect, anticipate, but live in the moment.
Yes. And remember the big picture.
The big picture.
Oh, reflect, anticipate... this is a lot to remember.
What if I can't?
What if I...
Ah... what did I say? Don't...
Worry.
Right,don't worry.