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感覺身體被掏空?告訴你工作8小時的耗能真相


www.erchengauto.com 來源:科技日報  日期:2019-06-12

感覺身體被掏空?告訴你工作8小時的耗能真相

  心理話

  楊劍蘭

  作為一個上班族,不知道你有沒有這樣的感覺:上班的時候也沒干什么,可就是感覺特別累,下班甚至累到不想說話,只想安靜地刷劇、打游戲。

  同樣是坐著不動,打一天游戲能讓人放松,可上一天班卻讓人精疲力竭,這是為什么呢?讓我們從心理學角度來聊一聊。

  看不見的情緒勞動

  在工作中,為維護人際關系付出的情緒管理,會損耗我們很多能量。美國社會學家霍奇柴爾德將之稱為情緒勞動,指的是員工要根據組織的情感規則來調整外在行為表達,在工作中表現出令組織滿意的情緒狀態。也就是說,不管你是委屈還是動怒,都要管理好個人情緒以符合工作需要,該微笑微笑,該耐心耐心。由此可見,辦公室工作可不只是動動手指、動動大腦,還包含了情緒勞動這種無形的消耗。

  設想一下,你要推進一個新項目,卻威脅到其他同事的利益,他們各種不配合還有意為難,這讓你既憤怒又挫敗。這時,你不僅要竭力控制情緒,還要絞盡腦汁處理沖突。一天下來,活雖然沒干多少,整個人卻像脫了層皮。

  所以我們常會覺得,專注把事情做好,并不見得有多累,可一旦涉及復雜的職場人際,就覺得心好累。

  腦力勞動是看得見的,但情緒勞動卻經常被忽略,然而它也是工作中必不可少的部分,也往往是極耗心神的部分。比如領導批評、同事競爭、客戶挑剔等等,這些人際張力,都會成為刺激源,喚起人的各種不良情緒。為了不影響工作,你不得不壓抑這些個人情緒。但情緒越壓抑,身體就越不舒服,越容易疲勞。

  調控意志也很耗能

  我們不僅要花能量控制情緒,還要控制意志。

  當你做自己想做的事,比如鉆研攝影、心理學或玩游戲,就算不吃不喝連續學習十幾個小時都不會累,而上班8個小時,就容易感覺身體被掏空。差別在哪呢?做自己想做的事,你能夠一心一意投入;而做不想做的事,你要花心力去調控自己的意志,這也是件耗能的事。

  美國凱斯西儲大學的心理學家羅伊·鮑邁斯特基于自我控制的研究,提出了自我損耗理論。自我損耗理論認為,控制意志、選擇行為、做出決策都需要心理能量,而心理能量是有限的,短期內只能進行有限次的自我控制,你需要控制的行為越多,消耗的能量也越多。腦力勞動、情緒勞動、意志控制都需要能量消耗,而能量消耗后需要一段時間才能恢復,類似于健身后需要休息才能恢復體力。

  工作中,控制意志導致的身心勞累是很常見的。比如,覺得工作沒有意義,哪怕只是做很瑣碎的事情,也會覺得很累。因為你內心有沖突,一邊抵觸一邊又要說服自己,這種左右互搏的意志控制正在消耗你的電量。類似的還包括工作走神,你一邊上班一邊想著怎么處理跟愛人、父母和孩子的關系,多任務并行的操勞都在消耗能量。

  慢性壓力讓你身心俱疲

  長期的慢性壓力,也是造成身心疲累的原因之一。

  壓力分兩種,一種是急性壓力,它是突如其來的狀況,比如臨時通知明天交方案;另一種是慢性壓力,它是長期持續存在的壓力,比如這個月的績效指標太高很難完成。急性壓力在壓力解除后,身體能很快恢復,而慢性壓力就像溫水煮青蛙,讓身體持續處在應激緊張的狀態中,始終無法放松。

  慢性壓力應激,威脅著上班族的身心狀態。比如每天醒來擔心業績完不成怎么辦、工作做不好怎么辦、被裁員怎么辦,這些壓力讓我們本能地進入“戰斗或逃跑”的緊張狀態,身體開始分泌壓力激素以應對危險。如果壓力解除,身體就需要休息充電,通常需要24—48小時來恢復,而如果壓力長期存在,我們就會進入倦怠期,導致肌肉無力、免疫力下降等慢性疲勞綜合征。

  最后為上班族們推薦一個緩解疲勞最有效的方法,那就是冥想。心理學研究表明,冥想能很好地處理情緒、訓練專注力及緩解壓力,通過冥想,大腦能分泌更多的內啡肽,喚起我們內心的愉悅平和,身體也會更加放松。因此當你工作勞累時,試試停下來,花幾分鐘冥想一下吧。

  (作者系國家二級心理咨詢師)

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