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專(zhuān)欄 - 向Anne提問(wèn)

黃金4步曲克服職場(chǎng)焦慮

Anne Fisher 2013年02月21日

Anne Fisher為《財(cái)富》雜志《向Anne提問(wèn)》的專(zhuān)欄作者,這個(gè)職場(chǎng)專(zhuān)欄始于1996年,幫助讀者適應(yīng)經(jīng)濟(jì)的興衰起落、行業(yè)轉(zhuǎn)換,以及工作中面臨的各種困惑。
職場(chǎng)焦慮就如同一頭猛獸,完全有能力吞噬一個(gè)人的前途。然而,在當(dāng)前的經(jīng)濟(jì)環(huán)境下,憂慮已經(jīng)成為生活的常態(tài)。但是,通過(guò)一些技巧,立即行動(dòng)起來(lái),我們都可以馴服這頭猛獸,而不是被它控制。

????親愛(ài)的安妮: 我肯定不是唯一一個(gè)碰到這種問(wèn)題的人,因此我想聽(tīng)聽(tīng)您的建議以及廣大讀者的想法。到目前為止,工作中的一切都還非常順利。我熱愛(ài)我的工作,而幾周前我的年終績(jī)效考評(píng)也非常優(yōu)異。但我仍然無(wú)法擯除末日即將來(lái)臨的非理性感覺(jué)。這可能是因?yàn)槲耀@得這份工作之前曾經(jīng)遭遇過(guò)兩次裁員,一次是在2008年末,一次是在2010年的另一家公司。

????其實(shí)這兩次我的業(yè)績(jī)考評(píng)也非常優(yōu)秀(和現(xiàn)在一模一樣),因此擔(dān)心同樣的噩夢(mèng)將再次降臨。我試圖將恐懼拋之腦后,告訴我自己不要擔(dān)心,但我無(wú)法安然入睡,成天都在緊張這件事。不知您有何建議?—緊張?jiān)诩~約

????親愛(ài)的緊張: 當(dāng)然你不是唯一有這種困擾的人。(抗焦慮藥物Xanax和Zoloft的銷(xiāo)量在最近幾年屢創(chuàng)新高絕非偶然。)芝加哥經(jīng)營(yíng)高管顧問(wèn)公司Dark Matter Consulting的職業(yè)顧問(wèn)戴維?凱撒認(rèn)為你所描述的恐懼感屬于“非理性”感覺(jué)?!坝捎谀阍谶^(guò)去兩年丟了兩次工作,你感到擔(dān)心是非常正常的,”他說(shuō)?!斑@一點(diǎn)完全可以理解?!?/p>

????紐約東莫里奇斯的職業(yè)顧問(wèn)公司Surpass Your Dreams, Inc.主管黛博拉?布朗?福克曼也表達(dá)了相同的意見(jiàn):“職場(chǎng)焦慮非常正常。沒(méi)有焦慮反倒有點(diǎn)不正常。”她補(bǔ)充說(shuō),她的許多客戶都有同樣的問(wèn)題,但“他們告訴我他們不應(yīng)感到擔(dān)心。我問(wèn)他們?yōu)槭裁匆o自己這么大的壓力,想象一些并不實(shí)際的事情。預(yù)想恐懼其實(shí)也很好,因?yàn)檫@樣就可以學(xué)會(huì)如何控制。”

????當(dāng)然,目前的就業(yè)市場(chǎng)仍然動(dòng)蕩不安,失業(yè)率在7.9%左右徘徊,這也是一個(gè)不利因素。招聘在緩慢復(fù)蘇,上個(gè)月盡管創(chuàng)造了157,000個(gè)新就業(yè)崗位,但同時(shí)也伴隨著裁員公告的沉重打擊——再就業(yè)顧問(wèn)公司Challenger, Gray & Christmas提供的數(shù)據(jù)顯示,1月份的裁員數(shù)量比12月份上升24%。

????就算理由很充分,但是如果讓焦慮在你心中占據(jù)上風(fēng),它也會(huì)產(chǎn)生問(wèn)題,可能導(dǎo)致臆想漸漸成為現(xiàn)實(shí):睡眠不足,掌心冒汗,開(kāi)始犯下錯(cuò)誤,導(dǎo)致你一直擔(dān)心的糟糕結(jié)果。要遠(yuǎn)離這些噩夢(mèng),試試下面四個(gè)步驟:

????1.說(shuō)出你的焦慮。 “越抗拒,它越持久,因此不要抗拒,”布朗???寺ㄗh?!澳銚?dān)心什么?將它寫(xiě)下來(lái)。然后大聲讀出來(lái)?!甭?tīng)起來(lái)非常簡(jiǎn)單,但戴維?凱撒說(shuō),“常常是形容焦慮要遠(yuǎn)比處理焦慮容易得多,因?yàn)檠哉Z(yǔ)的形容將使它具備具體的形狀”——將沒(méi)有固定形態(tài)的焦慮烏云轉(zhuǎn)化成具體的問(wèn)題(如如果你失業(yè),將會(huì)發(fā)生什么?),這樣你就可以采取實(shí)際的行動(dòng)。

????2.制定后備方案?!爸贫惚辉俅尾脝T時(shí)的后備方案,”凱撒說(shuō)?!巴卣谷嗣},尋找穩(wěn)定或正在成長(zhǎng)的公司,甚至目前公司的其他部門(mén)也可能為你帶來(lái)機(jī)會(huì)?!?/p>

????而你還可以這樣看,你已經(jīng)成功度過(guò)兩次裁員的事實(shí),可能已經(jīng)成為優(yōu)勢(shì)。他補(bǔ)充說(shuō):“你已經(jīng)有兩次著地的經(jīng)歷,因此開(kāi)始采取對(duì)你有效的措施。”你可能永遠(yuǎn)都不需要使用后備方案,但知道自己有這樣一個(gè)計(jì)劃可能會(huì)有利于抑制焦慮。

????Dear Annie: I can't be the only one with this problem, so I'm curious to hear what you and your readers think about it. Right now, everything at work is going very well. I love my job, and I had an outstanding year-end performance review just a few weeks ago. But I still can't shake an irrational feeling of impending doom. It's probably because, before I got this job, I was laid off twice, once in late 2008, and again at a different company in 2010.

????In both cases, my performance evaluations were great (just like now), so I guess I'm afraid it's going to happen again. I've tried just brushing the fear aside and telling myself to stop worrying, but I'm having trouble sleeping, which is starting to affect my concentration during the day. Do you have any suggestions? —Nervous in New York

????Dear Nervous: You're right to suppose that you're far from alone with this. (It's no coincidence that sales of anti-anxiety drugs Xanax and Zoloft have soared to new heights in the past couple of years.) David Kaiser, a career counselor who runs Chicago executive coaching firm Dark Matter Consulting, takes issue with your description of your sense of dread as "irrational." "Considering that you lost two jobs in two years, it's normal to be worried," he says. "It's completely understandable."

????Deborah Brown-Volkman, head of career coaching firm Surpass Your Dreams, Inc., in East Moriches, N.Y., agrees: "Career fear is normal. You wouldn't be human without it." She adds that many of her clients share your anxiety, but "they tell me they shouldn't be afraid. I ask them why they would put so much pressure on themselves -- to expect something that unrealistic. It's much better to expect fear, so you can learn how to manage it."

????Of course, it doesn't help that the job market is still so wobbly, with unemployment stuck at 7.9%. Hiring is slowly picking up, but the 157,000 new jobs created last month were accompanied by a steady drumbeat of layoff announcements -- 24% more of them in January than in December, according to outplacement firm Challenger, Gray & Christmas.

????Still, the trouble with letting even a well-founded worry get the best of you is that it can lead to a self-fulfilling prophecy: Lose enough sleep and suffer enough sweaty palms over time, and you'll start making mistakes that could lead to the very outcome you're dreading. Before things get that far, try these four steps:

????1. Articulate exactly what you fear. "What you resist persists, so stop resisting," suggests Brown-Volkman. "What are you afraid of? Write it down. Say it out loud." Sounds simple, but, says David Kaiser, "Often just naming a fear makes it easier to deal with, because putting words to it gives it a shape" -- turning an amorphous black cloud of worry into a specific problem (e.g., what happens if you lose this job?) so you can take practical action.

????2. Make a Plan B. "Have a backup plan for what you'll do if you do get laid off again," Kaiser says. "Keep up your networking, and look around for stable or growing companies, or even other parts of your current company where there might be opportunities for you."

????The fact that you've survived two layoffs already could actually be an advantage, if you choose to see it that way, he adds: "You've landed on your feet twice before, so start doing what worked for you then." You may never need your Plan B, but just knowing it's there could go a long way toward stemming anxiety.

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