....像太陽一樣，可以增加你的壓力。應(yīng)力開發(fā)您和您的情緒智力的創(chuàng)造能力。這是你最大的老師。

....Like the SUN, stress can grow you. Stress develops your emotional intelligence and your creative capabilities. It's your greatest teacher.

下降的部分另一方面是由于負面影響的覺醒（或應(yīng)力）的認知過程，如注意（ “管狀視, 視野狹隘” ） ，內(nèi)存，和解決問題。

The downward part on the other hand is caused by negative effects of arousal (or stress) on cognitive processes, like attention ("tunnel vision"), memory, and problem-solving.

1909 葉克斯（R.M Yerkes，1916－1979）與杜德遜（J.D Dodson）通過動物實驗發(fā)現(xiàn)的，被稱為葉克斯-多德森定律（Yerkes－Dodson law）用來解釋心理壓力、工作難度與作業(yè)成績?nèi)咧g的關(guān)系。

在復(fù)雜困難的情緒擾亂認知性的心理活動所致，凡是復(fù)雜困難的工作，在工作程序上必定含有多種因素的交互配合的關(guān)系，如果心理壓力過高，思考稍有疏忽，就難免忙中出錯。簡單工作多屬重復(fù)性的活動，此種活動日久便會形成自動化的連鎖功能，至此地步，不須認知思考，若有心理壓力存在，不但不致影響自動化功能的進步，反而有可能使自動化的速度提升。

工作與生活的平衡：設(shè)置邊界和界限

Work-life balance: Setting boundaries and limits

你覺得你有一個很好的平衡工作與生活？ Do you feel you have a good balance between work and life?

“多少錢就夠了嗎？ ” "How much is enough?"

讓我分享了三個故事。我的一位朋友是感嘆他的超負荷工作。自雇專業(yè)，他被淹沒了客戶，紙張，電話和傳真，并受到不斷的最后期限。他的作品往往波及到了晚上和周末。他說，他沒有別的選擇，因為所有這些東西的事。我問： “你是什么意思你沒有選擇呢？你為什么就這么多的客戶呢？ ”他說： “嗯，我明白你的意思。我想我做了一個選擇。 ” Let me share three stories. A friend of mine was lamenting his overload of work. A self-employed professional, he was inundated with clients, paper, phone calls and faxes, and plagued by constant deadlines. His work often spilled over into his evenings and weekends. He said he had no choice because there was all this stuff to do. I asked: "What do you mean you have no choice? Why did you take on so many clients in the first place?" He said, "Hmm, I see what you mean. I guess I did have a choice."

在第二種情況下，病人回憶旋風訪問芝加哥敲定生意。他提出在幾個小時18-20天的龐大隊伍包括律師，會計師，商界人士和前最后拖著自己家里，完全用盡。我問他是什么令人信服的緊迫感，這些人都日以繼夜完成這一交易？他說， “只是他們做生意。 ”然后他說， “如果你想知道最慘的時候，我離開后，他們已經(jīng)復(fù)蘇的另一個馬拉松會議結(jié)束明年處理。對于他們來說，它永遠不會停止。 ”

In the second case, a patient recounted a whirlwind trip to Chicago to finalize a business deal. He put in several 18-20 hour days with a large team of lawyers, accountants, and business people before finally dragging himself home, utterly exhausted. I asked him what was the compelling urgency that had all these people working around the clock to complete this transaction? He said, "That's just the way they do business there." And then he said, "If you want to know the worst of it, after I left, they were already revving up for another marathon session to close the next deal. For them, it never stops."

在未來的故事涉及到誰只有一個人回家吃晚飯了幾個晚一個星期。除了他的全職工作，他自愿的時間縮短至五年的社區(qū)組織。阿好家伙你無法找到，但他正撤出自己在這么多的方向，他幾乎沒有時間陪伴家人。

The next story involves a person who only got home for dinner a couple of nights a week. In addition to his full-time job, he volunteered his time to five community organizations. A nicer guy you couldn't find, but he was pulling himself in so many directions that he barely had time for his family.

對所有這些人我問兩個問題： “你為什么要這樣做？ ”和“多少錢就夠了嗎？ ”太多的我們都在超負荷。我認為，人誰工作時間長是自欺欺人。很少人能在10小時以上，每天（或每周50小時） ，并仍然是生產(chǎn)力。在這之后，不僅一切需要較長時間，但我們變得疲憊，效率低下。

To all of these people I asked two questions: "Why are you doing this?" and "How much is enough?" Too many of us are on overload. I think that people who work long hours are fooling themselves. Very few people can put in more than 10 hours a day (or 50 hours a week) and still be productive. After that, not only does everything take longer, but we become tired and inefficient.

說明了這一點經(jīng)典耶基斯，多德森定律（如下圖） ，這表明業(yè)績之間的關(guān)系和壓力。

This is illustrated by the classic Yerkes-Dodson Law (see diagram below), which shows the relationship between performance and stress.

耶基斯，多德森定律 Yerkes-Dodson Law

在第一部分的曲線，壓力實際上提高我們的效率。但是，過去的某個時刻，發(fā)生了扭轉(zhuǎn)：正在進行的壓力妨礙我們的效力。事實上，工作時間或難以超越這一點不僅是徒勞的，它的反作用。我們甚至可以稱之為法的收益遞減。我們的身體和思想需要恢復(fù)的時間來恢復(fù)我們?nèi)δ堋?In the first part of the curve, stress actually improves our efficiency. But past a certain point, the reverse occurs: ongoing stress impairs our effectiveness. In fact, working longer or harder beyond that point is not only unproductive, it's counter-productive. We might even call this the law of diminishing returns. Our bodies and minds need recovery time to restore us to full function.

不是推銷難度和速度，最好的辦法是，避免了一方的曲線完全。這是建立邊界和界限是非常有益的。 Instead of peddling harder and faster, the best approach is to avoid the down side of the curve altogether. This is where setting boundaries and limits is most useful.

以下是一些參數(shù)使用效率保持在我的工作，我生命中的平衡：

Here are some parameters I use to maintain efficiency in my work, and balance in my life:

我通常從上午8:00至下午6:00的時間，午餐和休息的行使在下午。

我只有幾個晚上一個月。

我很少在周末工作。

我?guī)缀鯊奈醋錾虅?wù)旅行周六或周日。

我很少出去超過兩晚連續(xù)，即使社會或做運動。

這些都是我已經(jīng)建立了邊界多年來。他們不是硬性的，但我不違反非常頻繁。什么工程，一人可能無法正常工作的另一個，但這些準則的例子，你可以設(shè)置你自己的生活中根據(jù)您的具體情況。

I usually work from 8:00 a.m. to 6:00 p.m. with time for lunch and an exercise break in the afternoon.

I work only a few evenings a month.

I rarely work on weekends.

I almost never do business travel on Saturday or Sunday.

I rarely go out more than two evenings in a row, even socially or to play sports.

These are boundaries I've established over the years. They're not hard and fast, but I don't violate them very often. What works for one person may not work for another, but these are examples of guidelines that you can set in your own life depending on your circumstances.

You can also establish boundaries by location. For example:

Don't do work at home.

If you do work at home, limit yourself to only one room or place in the house.

Whatever the specifics you decide on, the important thing is to fix some kind of limits. Ask yourself "How much is enough?" (work, income, success) and set boundaries accordingly. You need to know what your limits are regarding energy and productivity. Then you need to say, "ENOUGH" before your body goes "TILT."

所有資料的版權(quán)，醫(yī)學(xué)博士大衛(wèi)灣波森

All material copyrighted, David B. Posen M.D.

當一個人感到自己未能完成要做的事情，而這個結(jié)果對他來說又是重要時， “壓力”便會隨之而生（麥格拉思， 1970年） ，喚醒程度亦會隨之而增高。

耶基斯與多德森（ 1908年）發(fā)現(xiàn)，從低喚醒水平開始，提高喚醒水平有利于表現(xiàn);但當喚醒水平到達一定程度時，繼續(xù)提高喚醒水平反而會使表現(xiàn)下降，這就是著名的“倒U ”型理論（倒U型原則） 。

與“倒U ”型理論有關(guān)的發(fā)現(xiàn)還包括：粗肌動技能和簡單技能的最理想喚醒水平較高，而精細肌動技能和復(fù)雜技能的最理想喚醒水平較低;而喚醒水平則可透過深呼吸，漸進放松法或影像訓(xùn)練等來調(diào)節(jié)。因此，運動員必須懂得按照運動項目的特點，適當?shù)卣{(diào)節(jié)喚醒水平（特別在喚醒水平過高的時候） ，否則便有可能影響到作出最正確的抉擇。

“喚醒水平”有關(guān)的理論就是“倒U ”型理論（倒U型原理;耶克斯與多德森， 1908年） 。根據(jù)“倒U ”型理論，在某一程度之下，運動員的“喚醒水平”越高，其表現(xiàn)越好。但超過了這個程度之后，運動員的“喚醒水平”越高，其表現(xiàn)就會越差。

羅威（ 1971年）就曾驗證“喚醒水平”與棒球表現(xiàn)的關(guān)系。整體而言，其研究結(jié)果亦支持“倒U ”型理論。不過，其研究還有以下兩點重大的發(fā)現(xiàn)： （ 1 ）個別球員的“最理想喚醒水平”有所不同，及（ 2 ）任務(wù)的難度亦會影響到個別球員的“最理想喚醒水平。 ”其他學(xué)者的研究亦得到相類似的結(jié)果（ Fenz與愛潑斯坦， 1969年：跳傘運動員; Klavora ， 1979年; Sonstroem與貝爾納多， 1982年：籃球運動員;古爾德， Petlichkoff ，西門子與Vevera ， 1987年：射擊運動員;伯頓， 1988年：游泳運動員） 。

一般來說，如果任務(wù)只涉及簡單的動作，因為要求表現(xiàn)的水平一般較低，所以其“理想喚醒水平區(qū)”會較寬。亦即是說， “喚醒水平”無論是過高或過低，對這類任務(wù)的表現(xiàn)都不會構(gòu)成重大的負面影響。反過來說，要是任務(wù)涉及到較為復(fù)雜的動作，因為要求表現(xiàn)的水平相對較高，所以其“理想喚醒水平區(qū)”亦會較窄。換句話說，只要“喚醒水平”稍為不足，又或者是偏高，都會對表現(xiàn)造成負面影響。

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