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Jingdong book

减压阀：职场压力调适

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Books Psychology Popular psychology books

Jingdong book

减压阀：职场压力调适

Name: 减压阀：职场压力调适
Brand: Jingdong book
SKU: 3116002121
Price: 17.46 USD
Availability: OutOfStock

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到底是什么压垮了你？是工作本身，还是人际关系？或者你是个喜欢对自己施压的工作狂？心悸、失眠、易怒、多疑、抑郁等“化学反应”是不是已经降临到你身上？感受不到任何压力？那你是个无足轻重的小傻瓜；被压力搞得透不过气？那你迟早会成为一个倒霉蛋；而职场的真正英雄——总是属于那些压力调试的高手。放下包袱，体验一次释放压力的心灵旅行，赶紧借助《减压阀：职场压力调适》找到那些导致你身处“高压”状态的“黑手”，并行之有效地解决它们吧！

Content Description

认知压力本质，掌握减压方法。饱受职场压力困扰的金领、白领们，放下精神包袱吧，让我们随着《减压阀：职场压力调适》来体验一次自由释放心灵的奇妙旅行。可作为企业白领，政府和事业单位的从业人员，心理咨询师和心理学研究和教学人员，各类心理辅导和培训班可选用的教材。

Author Description

邰启扬，扬州大学教育科学与技术学院教育系副教授，中国心理学会会员，江苏省首批人事考试专家。

Catalogue

楔子：心理健康，时代的课题
专栏心理健康的标准
一压力现状描述
专栏压力上瘾的12种症状

二解读压力
1 压力界定
2 压力的种类
3 压力的利弊
4 压力的常见症状
5 压力还会上瘾
6 压力管理：一个新的产业
专栏松下幸之助的故事

三善于应对工作
1 设计好职业生涯规划
2 提升工作能力
3 学会解决问题
4 扮演好你在工作中的角色
5 挖掘工作中的积极面
6 学会分解压力、传递压力
7 搞好工作中的人际关系
8 妥善管理时间
9 与上司相处之道
10 做时间的主人
11 有静有动
12 短暂休息
13 营造惬意的工作环境
14 把工作与休息明确分开
专栏风暴之夜你能否安眠

四形成正确认知
1 弄清最主要的压力源
2 对压力有个正确的态度
3 别以为自己是世界上压力最大的人
4 关注今天
5 别追求完美
6 工作不是一切
7 正确评估自己、接受自己
8 避免归因错误
9 善于分辨“你所能”与“你所不能”
1O 学会移情
11 请分辨“地理环境”与“行为环境”
专栏有压力时做职场阿Q为失败而笑

五调整自我心态
1 记住好事，忘记坏事
2 幽默
3 宣泄
4 积极的自我暗示
5 乐观
6 我行我素
7 让我们适应环境
8 珍惜你所拥有的
9 善用合理化机制
1O 学会放弃
11 建构合理的成就动机体系
12 克服畏惧心理
13 走出动机冲突
14 保持良好的心境
15 积极迎接改变
16 学会利他
专栏寻找心灵憩息的小岛

六尽情享受生活
1 不妨去休闲
2 打扮自己
3 度假
4 购物
5 做爱
6 与孩子亲近
7 巩固好你的大后方——家
8 适度的睡眠
9 讲究营养学
10 参与体育活动
11 欣赏音乐
12 养宠物
13 适当上网又何妨
14 聊天是个好主意
15 多结交工作以外的朋友
16 形成良好的生活习惯与态度
专栏都市女红漫步森林缓解职场压力

七压力下的消极心态与对策
1 消沉
2 焦虑
3 抑郁
4 冷漠
5 走神
6 孤独
7 怯场
8 强迫
9 压抑
1O 投射
11 推诿
12 幻想
13 退行
14 酗酒
15 自杀
专栏难以想象的抉择

八几种有效的减压技术
1 自我催眠
2 瑜伽
3 理智情绪法
4 肯定性训练
5 呼吸法
专栏你好，黑夜

九企业：该为员工减压做点什么?
1 清晰展示工作分析的内容
2 建立员工帮助计划
3 帮助员工建立职业安全感
4 合理配置员工岗位
5 让员工有控制感
6 别把员工工作搞得那么紧张
7 让员工的思想、情绪有释放渠道
8 与下属共同决策
9 建立公平的激励机制
1O 提供良好的工作环境与工作条件
11 体现人文关怀
12 增进员工的心理健康水平
13 形成良性的心理感染
14 让下属保持适度的压力
专栏职业计划的类型
参考文献
后记

Book Abstract

1 压力界定
压力原先是一个物理学的概念，意指施于某一物体的一种外力。加拿大
内分泌生理学家汉斯·塞利首先将压力的概念引进医学和心理学。可以说，
他是研究压力对人的影响的开山鼻祖。
人们每天都要承受外部的与内部的种种刺激。有些刺激会让人放松，产
生愉快感，有些则会引起焦虑、不安的紧张状态。任何令个体紧张的刺激都
可称之为压力。
其他学者对压力作出如下不同的界定，但总来说都与紧张有关。
所谓压力，是指个体对某一没有足够能力应对的重要情景的情绪与生理
紧张反应。
《美国陆军野战手册》中是这样界定压力的：“心理、情绪、身体的紧
张和疲劳过度，身处战争或者与战争相关的环境造成的情绪低落。”
压力是一个范围较广的概念。一般来讲，它是由包括冲突与挫折在内的
一系列条件引起的。压力是各种情感的反应，如焦虑、强烈的情绪和生理上
的唤醒等。压力是有机体的一种内部状态。这种状态由两种因素组成：一是
威胁，或“紧张刺激物”；二是由个体生理上可以测量到的变化和个体行为
组成的反应。例如，某人在表面上看不到压力的表现，但在其生理上或行为
上则有一些反常反应，如出汗、做噩梦等。
压力的表现分为如下三个，呈现不同的症状。
第一阶段是躯体症状，会产生失眠、焦虑、多疑、胃口差等情况；
第二阶段就会产生退缩性行为，表现为不愿上班、无端请假、不愿意参
加各类社交活动等；
第三阶段会产生攻击性行为，如火气大、矛盾多、破坏性强，甚至产生
自残、自虐或者自杀倾向。
压力还会影响到个体的身心适应状况。当个体受到紧张刺激产生的压力
时，就会感到这种紧张袭击的威胁，从而造成了心理上的紧张状态。而这种
心理上的紧张状态影响着个体的内部平衡，个体为了维护这种平衡，就要作
出一些相应的反应。这些反应会引起一系列的生理变化、血液的变化、心律
波动等。如果个体长期处于这种紧张的心理状态，就会对那些重复出现的心
理紧张刺激形成一套相同的特殊生理反应模式。这种模式即为一般适应性综
合症（GAS）。

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