Tips:
無意中再次聽到班得瑞的這首背景樂，總會想起上海英語高級口譯考試，那麼，還有多少人在備考上海英語高口的路上呢？
正文：
Jobs. Bills. Relationships. Stressors appear everywhere, and juggling day-to-day activities can become overwhelming for some.
工作、帳單、人際關係，壓力無處不在，對於一些人而言，處理日常的活動可能會變得無所適從。
In order to call attention to the most stress-affected cities, researchers at WalletHub recently compared 150 of the most populated cities across 30 metrics including unemployment rate, divorce rate and suicide.
為了喚起人們對最受壓力影響的城市的關注，最近，WalletHub研究人員在30個指標上對人口最密集的150個城市進行了對比，包括失業率、離婚率和自殺。
Researchers found common ground between populations regarding what individual things cause stress, such as family stress, job-related stress, financial stress and health and safety stress. For example, Detroit, Mich. ranked No. 1 for highest poverty rate, lowest credit score and lowest average weekly work hours. Cleveland, Ohio placed No. 1 for highest divorce rate and just behind Detroit for poverty rate.
研究人員發現，不同人群之間在涉及什麼樣的個人私事引起壓力上是有共同點的，比如家庭壓力、工作壓力、財務壓力、健康和安全壓力。例如，美國密西根州的底特律，貧困率排名位居首位，而信用評分和平均每周工作小時數方面卻是最低。在離婚率上，俄亥俄州的克利夫蘭位居榜首，而在貧困率上，緊隨底特律。
These studies or lists are a great resource to see how populations across the country differ, but it all comes down to the well-being of Americans and our inability to cope with stress, as well as the lack of resources to be able to manage it. In fact, Gallup’s global index of personal well-being shows a continued downward trend in the United States when it comes to the population’s ability to thrive.
這些研究或清單是一個很好的資源，我們可以看到全國人口如何不同，歸根到底是歸結於美國人民的福祉和我們無法應付的壓力，以及管理壓力所缺乏的資源。事實上，蓋洛普的全球個人幸福指數顯示，在人口增長能力方面，美國繼續呈下降趨勢。
The American Psychological Association (APA) lists a number of factors tend to go hand-in-hand with work-related stress, among them: low salaries, excessive workloads, few opportunities for growth or advancement, work that isn’t engaging or challenging, lack of social support, not having enough control over job-related decisions and conflicting demands or unclear performance expectations.
美國心理協會（APA）列舉了一些與工作相關壓力的因素，其中包括：工資低、超負荷工作、極少的成長和進步機會、工作不愉快或不具有挑戰性、缺乏社會支持、很少能控制工作相關的決定、自相矛盾的要求，或不清晰的績效表現期望值。
Work-related stress in particular can be managed in a number of ways, whether it’s company management making a conscious decision to improve the company’s culture or a worker’s own prerogative to take steps to reduce stress. Whatever it is, stress management might mean lifestyle changes, new routines or something as simple as taking a mental health day to regroup.
尤其是工作相關的壓力，可以用多種方法去進行管理，無論是公司管理層有意識地決定改善公司的文化，還是工人自己有權採取措施去減輕壓力。不管壓力是什麼，壓力管理可能意味著生活方式的改變，新的日常事務，或者重新組織像精神健康日那樣簡單的事情。
On a personal level, the APA says a person can use the following techniques to manage stress:
涉及到個人層面，美國心理協會（APA）稱，個人可以通過使用以下技巧管理壓力：
• Track your stressors. Keep a journal for a week or two to identify which situations create the most stress and how you respond to them.
對壓力進行跟蹤。寫一周或兩周的日記來確定哪種情況產生的壓力最大，你的反應是怎麼樣的。
• Develop healthy responses. Instead of attempting to fight stress with fast food or alcohol, do your best to make healthy choices when you feel the tension rise. Exercise is a great stress-buster.
培養健康的響應方式。不要試著用快餐或酒精來對抗壓力，感到緊張時，盡你最大的努力去做出健康的選擇，而鍛鍊是一種很好的減壓方法。
• Establish boundaries. In today’s digital world, it’s easy to feel pressure to be available 24 hours a day. Establish some work-life boundaries for yourself. That might mean making a rule not to check email from home in the evening, or not answering the phone during dinner.
建立分界線。在當今的數字世界裡，每天利用24小時很容易感到壓力。為自己建立一些工作與生活的分界線，這可能意味著制定一個規則，在家裡時，不要在晚上檢查郵件，或者在吃飯時不去接電話。
• Take time to recharge. To avoid the negative effects of chronic stress and burnout, we need time to replenish and return to our pre-stress level of functioning. This recovery process requires 「switching off」 from work by having periods of time when you are neither engaging in work-related activities, nor thinking about work.
花點時間養精蓄銳。為了避免慢性壓力和倦怠所帶來的負面影響，我們需要時間來補充和恢復我們的預壓力功能水平。如果你在工作相關的行動中感覺不愉快或者不想考慮工作時，這一恢復的過程要求你從工作中「斷開」。
• Learn how to relax. Techniques such as meditation, deep breathing exercises and mindfulness (a state in which you actively observe present experiences and thoughts without judging them) can help melt away stress.
學習如何放鬆。諸如冥想、深呼吸練習和正念（一種積極觀察當前經歷和想法，而不去加以判斷）的技巧可以幫助消除壓力。
• Talk to your supervisor. Healthy employees typically are more productive, so your boss has an incentive to create a work environment that promotes employee well-being. Start by having an open conversation with your supervisor. The purpose of this isn’t to lay out a list of complaints, but rather to come up with an effective plan for managing the stressors you』ve identified, so you can perform at your best on the job.
和你的上司聊聊。健康的員工通常會更有效率，所以，你的老闆有動機去創造一個提升員工健康的工作環境。與你的主管進行開放式的對話。這樣做的目的不是列出一系列的抱怨，而是提出一個有效的計劃來管理你所識別出的壓力，這樣，你就可以在工作中儘自己最大努力。
• Get some support. Accepting help from trusted friends and family members can improve your ability to manage stress. Your employer also may have stress management resources available through an employee assistance program (EAP), including online information, available counseling and referral to mental health professionals, if needed.
獲得一些支持。接受來自值得信任的朋友和家人的幫助，可以提高你處理壓力的能力。你的僱主也可能通過員工幫助計劃（EAP）提供管理壓力的合適的資源，包括：在線信息、適當的諮詢，以及，如有需要，推薦心理健康專家。
For me, managing stress means taking walk breaks during the work day, running or physical activity after work, communicating any issues I might have and making sure I find time to sit down and prioritize what I need to do. For others, it might not be as easy as that sounds.
對我來說，管理壓力意味著在工作日步行休息，工作後跑步，或體育活動，交流我可能遇到的任何問題，確保我有時間坐下來優先我需要做的事情的優先順序。對其他人來說，這可能並不會像聽起來的這麼簡單。
For an EHS manager at a company level, if it’s not being done already, it might be time to take the personal well-being of employees and make efforts to reduce stress levels. If an employee is stressed, it could lead to a drop in productivity, shortcuts that contribute to injuries and high turnover. Sometimes, finding the root cause might mean getting down to the psychological level and personal well-being of workers to know how they tick and cope with things in order to improve overall company morale and performance. It could, in turn, make it less stressful for everyone in the long run.
對於一個公司級的EHS經理來說，如果壓力管理還沒有完成，可能是時候以員工個人福利為例，並努力降低員工的壓力。如果員工壓力大，會導致生產效率的下降，這也是造成傷害和高周轉率的所謂「捷徑」。有時候，為提高公司整體士氣和績效，找到根本原因，可能意味著要認真對待員工的心理層面和個人福利，並去了解員工如何應對和處理事情。反過來，從長遠來看，可以使每個人不用那麼緊張。
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