11 Ways to Be Happier at Work让工作更开心
Got deadlines, a fire-breathing boss and coworkers from, well, you know where? You’re not alone! According to a recent survey conducted by TNS, a research and analysis company, for The Conference Board, more than half of Americans are unsatisfied with their jobs in a major way. But, in this economy, a job (even a bad one) is something you want to hang on to. So we asked experts for tips on how to increase your workplace happiness. While you can’t control your boss’s mood or your coworker’s choice of music, you can control your happiness. Here’s how.
1. Say “yes” to your boss, but “I’ll get back to you” to others. Are you a “yes, ma’am” kind of woman? That’s good in many ways, like when your boss asks you to lead a new project that could get you promoted. But when a coworker, client or anyone else asks you to do something for them that you’re unsure about (like coming in on Saturday when you had plans with your family), don’t commit right away—even if you feel pressured to do so—says happiness expert Gretchen Rubin, author of The Happiness Project and a contributor to Woman’s Day. Instead, says Rubin, say these five little words that will empower you at work and improve your happiness in the long run: “I’ll get back to you.” She says, “The desire to be accommodating is very strong, and can lead you to say ‘yes’ without enough consideration. You’ll feel a lot happier being in control and giving yourself time to think something over rather than making a decision you’ll regret right on the spot.”
2. Do the thing you dread first. Is there a task in your workday that you dread, so much so that you think about how much you dread it all day and find yourself struggling to get it done in the final hour? According to Carol Kryder, PhD, a clinical psychologist and mental health expert for JustAnswer.com, the “fun factor” rule could help you. “If you have a number of things to do within a short time, prioritize them in order of their ‘fun factor,’” she says. “For some people, that means doing the distasteful jobs first and saving the best for dessert.”
3. Sweet-talk yourself. “Positive affirmations and gratitude are wonderful antidotes for dealing with a rotten boss,” Dr. Kryder says. First step: “Be grateful for what you are learning in this job, and, if you look, you will see that you are indeed learning every day.” Next step: Use positive affirmations such as "This is temporary" or "This job is a step along the way," she suggests. “Be sure to remind yourself that you are choosing to be at this job,” adds Dr. Kryder. “These affirmations confirm that you are in control.” Bolstering a sense of control can help you reduce the level of stress hormones in your brain, which can lead to memory and concentration problems, she says.
4. Use your imagination—and breath. It may sound like simple advice, but reducing your anxiety and improving your happiness at work could be just a few deep breaths away. “If it is possible—even if you have to lock yourself in a restroom stall—close your eyes, put your hand over your heart and take very deep breaths,” says Susan Steinbrecher, a business consultant, speaker and author in Hurst, Texas. “Breathe in through your nose and out through your mouth. Doing this for even one minute a day will instill a sense of calm and happiness.” Want to take your happiness to the next level? Use your imagination, says Steinbrecher. “Imagine that you are in your perfect place,” she says. If you love tropical, white-sand beaches, immerse yourself in a beach moment—in your mind. “Feel the sand on your feet, smell the salt air, hear the waves on the shoreline,” she says. “This has a way of immediately shifting your perspective and will enable you to handle difficult situations with more grace and understanding.”
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