By Travis Bradberry

13 Ways to Create Your Own Happiness at Work

By Travis Bradberry

Let’s face it, happiness and work do not tend to go hand in hand. A 2013 Gallup study, which reported data from more than 180 million people, found that just 13% of us consider ourselves to be“happily engaged at work.”

[2] Those who do rate themselves as happy are 36% more motivated, six times more energized, and twice as productive as their unhappy counterparts.

[3] The good news is that just 50% of happiness is influenced by genetics—the rest is up to you.

[4] When it comes to making yourself happy, you need to learn what works for you. Once you discover this, everything else tends to fall into place. And making yourself happy doesn’t just improve your performance; it’s also good for your health.

[5] A critical skill set that happy people tend to have in common is emotional intelligence (EQ). At TalentSmart, we’ve tested the EQs of more than a million people and know what makes high EQ people tick. So, we went digging until we found 13 great ways that emotionally intelligent people create their own happiness at work.

不得不承認，快樂和工作好像壓根兒不搭邊。2013年蓋洛普的一份民意調(diào)查顯示，只有13%的人覺得自己“工作時忙并快樂著”，該調(diào)查覆蓋人群超過1.8億。

[2]和不快樂的人相比，這些自認快樂的人積極性高36%，精力充沛度高6倍，生產(chǎn)力則高1倍。

[3]好消息是，是否感到快樂，只有一半由基因決定，另一半取決于你自己。

[4]說到讓自己快樂，得明白什么能讓你快樂。一旦發(fā)現(xiàn)快樂之源，其他諸事往往就塵埃落定了。讓自己快樂不僅能提高業(yè)績，而且有益健康。

[5]快樂的人往往都有一項重要的本領(lǐng)——高情商。在才俊研究所（TalentSmart），我們測試了100多萬人的情商，發(fā)現(xiàn)了高情商者的特征。于是，我們深入研究，終于發(fā)現(xiàn)了他們在工作中自創(chuàng)快樂的13種好方法。

1. Don’t obsess over things you can’t control

It’s good to know how Greece’s economic troubles might affect US markets or that your company could merge with its largest competitor, but there’s a big difference between understanding these larger forces and worrying about them. Happy people are ready and informed, but they don’t allow themselves to fret over1fret over為……煩惱。things that are beyond their pay grades2pay grade薪酬等級。.

2. Don’t compare yourself to other people

When your sense of pleasure and satisfaction are derived from3be derived from源自。comparing yourself to others, you are no longer the master of your own happiness. When you feel good about something that you’ve done, don’t allow anyone’s opinions or accomplishments take that away from you.

While it’s impossible to turn off your reactions to what others think of you, you don’t have to compare yourself to others, and you can always take people’s opinions with a grain of salt4with a grain of salt有所保留地。. That way, no matter what other people are thinking or doing, your self-worth comes from within. Regardless of what people think of you at any particular moment, one thing is certain—you’re never as good or bad as they say you are.

1. 不要杞人憂天

希臘的經(jīng)濟危機可能如何影響美國市場，或自己的公司可能與最大的競爭對手合并，了解這些是好事，但對這些比較強大的影響因素有所了解和為之擔(dān)心可大不一樣?？鞓返娜藭龊脺蕚?，充分了解，但不會為自己職責(zé)之外的事瞎操心。

2. 不要盲目對比

要是在與他人的比較中產(chǎn)生愉悅感和滿足感，那么你將不再主宰自己的快樂。當(dāng)你對自己完成的某件事感覺不錯的時候，別讓他人的意見或成就影響你的心情。

知道別人對自己的看法還不為所動是不可能的，盡管如此，也不必拿自己去和他人比較，不必全盤接受別人的想法。這樣一來，無論他人想什么、做什么，你都可以在內(nèi)心肯定自我。不管別人在什么場合對你持何種態(tài)度，有件事得記住——自己的好壞可不是人家的一張嘴說了算的。

3. Reward yourself

Working hard is important, but never allowing yourself to take a break is detrimental to your happiness. A study of radiologists found that they made more accurate diagnoses when they received small rewards prior to reviewing patients’ charts. A Cornell study found that small rewards make people more generous, friendly, and happy. These small “thrills” also made people more productive and accurate in their work. Rewards activate the pleasure pathway in your brain, even if they are self-induced. Effective rewards can be small things such as taking a walk down the hall or eating a snack.

4. Exercise during the work week

Getting your body moving for as little as 10 minutes releases GABA, a soothing neurotransmitter that also limits impulsivity. A University of Bristol study showed that people who exercised on workdays reported improvements in time management, mood, and performance. The benefits of exercise always outweigh the time lost in its pursuit.

3. 獎勵自己

辛勤工作很重要，但總是不知休整可不會讓你感到快樂。一項針對放射科醫(yī)生進行的研究表明，他們在分析病人病歷前若能得到小小的獎勵，診斷結(jié)果會更準確。康奈爾大學(xué)的研究也發(fā)現(xiàn)，小獎勵會使人變得更加大方、友好和快樂。這些小“刺激”還會讓人工作時更高效、更精準。獎勵可激活大腦的快樂通路，即使是自我激勵也有同樣效果。在走道上逛逛或者吃點兒零食，諸如此類的小事都是不錯的獎勵方式。

4. 堅持鍛煉

活動一下身體，10分鐘就行，人體會釋放出一種名叫“γ-氨基丁酸”的神經(jīng)遞質(zhì)，它能使人平靜，也可抑制沖動。布里斯托大學(xué)的研究表明，在工作日堅持鍛煉的人能更好地利用時間，心情更愉悅，工作表現(xiàn)也更優(yōu)秀?；〞r間鍛煉絕對超值。

5. Don’t judge and gossip

Judging other people and speaking poorly of them is a lot like overindulging in a decadent dessert; it feels good while you’re doing it, but afterwards, you feel guilty and sick. When you’re tempted to speak of someone else in a way that might be negative, just ask yourself if you’d want someone saying the same about you.

6. Choose your battles wisely

Emotionally intelligent people know how important it is to live to fight another day. In conflict, unchecked emotion makes you dig your heels in5dig one’s heels in堅持立場，打定主意。and fight the kind of battle that can leave you severely damaged and unhappy for some time to come. When you read and respond to your emotions, you’re able to choose your battles wisely and only stand your ground6stand one’s ground堅持自己的觀點。when the time is right.

7. Stay true to yourself

Crossing moral boundaries in the name of success is a sure-fire7sure-fire確定無疑的。path to unhappiness. Violating your personal standards creates feelings of regret, dissatisfaction, and demotivation. Know when to stand your ground and express dissent when someone wants you to do something that you know you shouldn’t. When you’re feeling confused, take some time to review your values and write them down. This will help you to locate your moral compass.

5. 不要說三道四

議論、詆毀他人像極了胡吃海塞讓人欲罷不能的甜點，做的時候很爽，過后難免內(nèi)疚、惡心。在你很想對他人評頭論足，可能還不是什么好話時，捫心自問是否希望有人這樣評價你。

6. 正確判斷形勢

高情商的人都明白“留得青山在”的重要性。發(fā)生沖突時，意氣用事會讓你一意孤行，無謂的戰(zhàn)斗可能讓你落得重傷，未來相當(dāng)一段時間悶悶不樂。解讀并管理自己的情緒，才能正確判斷形勢，只在合適的時機堅持立場。

7. 堅守底線

為了成功而逾越道德底線，最后的結(jié)果絕不會帶來快樂。違背自己的做人標(biāo)準會讓你后悔、不滿和消極。知道何時堅持己見，向逾越底線的請求說不。要是感到困惑，就花點時間想想自己的價值觀并寫下來，這將有助于你做出合乎道德的正確決定。

8. Clear the clutter

I don’t need to remind you of how much time you spend at work. Take a good look at your workspace. You should create a space that’s soothing and uplifting. Whether it’s a picture of your family, a plant, or an award that you’re proud of, display them prominently to keep them on your mind. Get rid of the junk and clutter that hold no significance and do nothing positive for your mental state.

9. Give someone a hand

Taking the time to help your colleagues not only makes them happy, but it also makes you happy. Helping other people gives you a surge of oxytocin, serotonin, and dopamine, all of which create good feelings. In a Harvard study, employees who helped others were 10 times more likely to be focused at work and 40% more likely to get a promotion. The same study showed that people who consistently provided social support were the most likely to be happy during times of high stress. As long as you make certain that you aren’t overcommitting yourself, helping others is sure to have a positive influence on your happiness.

8. 清理雜物

不需要提醒你有多少時間會投入到工作中。仔細瞧瞧你的工作區(qū)。這個空間不光要舒適，還得振奮人心。家人的照片也好，一株植物也好，亦或是一張你引以為豪的獎狀，大可擺在顯眼的地方，謹記于心。那些沒什么意義和對提振精神沒有積極作用的雜物就丟出去吧。

9. 幫助他人

抽空對同事施以援手，他們滿意的同時你也能收獲快樂。幫助他人會使體內(nèi)的催產(chǎn)素、血清素和多巴胺含量激增，這些都會讓人產(chǎn)生快樂的感覺。哈佛大學(xué)的一項研究表明，樂于助人的員工在工作中的專注度可能是一般員工的10倍，升職的可能性高40%。該研究還表明，在生活中堅持幫助他人的人最有可能在高壓力下保持快樂。只要確定是在自己力所能及的范圍內(nèi)，幫助別人絕對有利于產(chǎn)生快樂。

10. Let your strengths flow

A University of Chicago study of peak performance found that people who were able to reach an intense state of focus, called flow, reaped massive benefits. Flow is the state of mind in which you find yourself completely engrossed in a project or task, and you lose awareness of the passage of time and other external distractions. Flow is often described as an exhilarating state in which you feel euphoria and mastery simultaneously. The result is not just happiness and productivity but also the development of new skills through a heightened state of learning. The key to reaching flow lies in organizing your tasks such that you have immediate and clear goals to pursue that play to your strengths. As you begin working on these tasks, your focus increases along with your feelings of adequacy. In time, you reach a flow state, in which productivity and happiness flourish. Set clear goals each day and experiment with task order until you find the secret formula that gets you flowing.

10. 發(fā)揮優(yōu)勢

芝加哥大學(xué)針對最佳表現(xiàn)的一項研究發(fā)現(xiàn)，能做到注意力高度集中的人獲益巨大，這種注意力高度集中的狀態(tài)被稱為“心流”。在“心流”狀態(tài)下，人會全身心地投入一個項目或任務(wù)，對時間的流逝和其他外界干擾渾然不覺。“心流”常常被描述為一種令人愉快的狀態(tài)，使人同時感受到“欣快”和“通達”。它帶來的不光是快樂和高效，還可以通過學(xué)習(xí)狀態(tài)的提升發(fā)展新技能。達到“心流”的關(guān)鍵在于合理安排任務(wù)，明確當(dāng)下追求的目標(biāo)可以發(fā)揮自己的優(yōu)勢。開始做事時，你會覺得得心應(yīng)手，注意力也越發(fā)集中。最終，就會達到“心流”狀態(tài)，生產(chǎn)力提高，幸福感爆棚。每天設(shè)立清晰的目標(biāo)，嘗試不同的任務(wù)安排，直至找到讓自己達到“心流”的秘方。

11. Stay away from negative people

Complainers and negative people are bad news because they wallow in their problems and fail to focus on solutions. They want people to join their pity party so that they can feel better about themselves. People often feel pressure to listen to complainers because they don’t want to be seen as callous or rude, but there’s a fine line between lending a sympathetic ear and getting sucked into their negative emotional spirals. You can avoid getting drawn in only by setting limits and distancing yourself when necessary. Think of it this way: If a person were smoking, would you sit there all afternoon inhaling the second-hand smoke? You’d distance yourself, and you should do the same with negative people. A great way to set limits is to ask them how they intend to fix their problems. The complainer will then either quiet down or redirect the conversation in a productive direction.

12. Laugh at yourself

When you take yourself too seriously at work your happiness and performance suffer. Don’t be afraid to show a little vulnerability. Something as simple as laughing at yourself draws people to you because it shows them that you’re humble and grounded (it also keeps them from laughing behind your back). Happy people balance their self-confidence with a good sense of humor and humility.

11. 遠離消極者

老是抱怨的人和態(tài)度消極的人最不受待見，因為他們沉湎于失敗又不想辦法解決。他們恨不得讓每個人都分享自己的苦楚，這樣他們才會好受點兒。傾聽抱怨常常讓人倍感壓力，因為聽者不想讓自己顯得冷酷而無禮，不過要把握好界線，滿懷同情地傾聽可以，別陷入他們消極情感的漩渦。必要時只有通過設(shè)限并遠離來避免糾纏了。試想：有個人在吸煙，你愿意坐在那兒吸一下午二手煙嗎？你會抽身離開，對待消極者同樣該如此。設(shè)限的好方法就是問他們想怎么解決自己的問題。之后，抱怨者要么安靜下來，要么讓對話變得有意義一點兒。

12. 自嘲

工作時別太把自己當(dāng)回事兒，不開心不說，事情也做不好。別怕暴露些許弱點。像自嘲這種簡單的事會拉近你與他人的距離，因為那會讓人覺得你挺謙遜，也接地氣（這也可以避免他們在背后嘲笑你）?？鞓返娜藭粤己玫挠哪泻椭t虛把自信拿捏得很有分寸。

13. Cultivate an attitude of gratitude

It’s all too easy to get caught up in things that could have been different or didn’t turn out the way you wanted them to. Sometimes the best way to pull your mind away from negativity is to step back and contemplate what you’re grateful for. Taking time to reflect on the good in your life improves your mood because it reduces the stress hormone cortisol by 23%. Research conducted at the University of California, Davis, found that people who worked daily to cultivate an attitude of gratitude experienced improved mood, energy, and physical wellbeing. ■

13. 心懷感恩

人生不如意事常八九，我們太容易深陷其中。有時，遠離負面思緒的最好辦法莫過于回首往事，思忖那些值得感激的事。抽點時間回味人生的美好時光，情緒就會好起來，因為那會讓壓力荷爾蒙皮質(zhì)醇降低23%。加州大學(xué)戴維斯分校的研究表明，在日常工作中常懷感恩之心的人往往心情更佳，精力更旺，身體也更好。 □

快樂工作13法

文/特拉維·布拉德伯里 譯/段穎杰 審訂/胡德香

（譯者單位：華中師范大學(xué)外國語學(xué)院）