Picture this: Your office is actually a place you look forward to going to every day.

想象一下：你的公司是一個(gè)讓你向往每天前往的地方。

It would be beneficial to feel this way. Hating your workplace can be incredibly draining and can even contribute to a host of health problems, from gaining weight and losing sleep to interfering with your personal relationships.

如果你能這么想，益處還真的不少。但如果你討厭自己的工作場地，就會(huì)感到十分泄氣，還有可能導(dǎo)致一連串的健康問題，從肥胖到失眠，甚至還會(huì)影響你的人際關(guān)系。

Of course, it can be easy to feel excited about heading to work each day if you’re pursuing a vocation you truly love. But most of us will face mixed feelings about our jobs from time to time. When that happens, there are a few things you can do to get a bit more out of your workplace, according to research.

當(dāng)然，如果你正追尋著自己真正喜愛的職業(yè)，那么每天去上班是一件讓人感到精神振奮的事情。不過對(duì)于我們大多數(shù)人來說，在工作上還是會(huì)時(shí)不時(shí)出現(xiàn)一些復(fù)雜的情緒。如果有這樣的情況，那么你可以在職場范圍內(nèi)多做幾件小事情，以此緩解不良情緒，而且這也是經(jīng)過調(diào)查研究所得的。

Below are a few hacks that will help you improve your day-to-day work life and make your office a happier place for you:

下面的幾個(gè)小方法，可以改善你的日常工作生活，還能讓你的辦公氣氛更和諧。

1. Make friends at work.

1. 在工作上結(jié)交朋友。

You might head to work just to get your job done and go home, but research shows that lingering a bit longer to chit-chat with coworkers and clients can have a huge payoff.

也許你一心只想完成你的工作就下班回家了，不過有研究顯示在辦公室里多呆一會(huì)兒，與同事和客戶多聊一會(huì)天將會(huì)給你帶來莫大的好處。

Research shows people who create meaningful connections at work display an increase in passion and productivity. They are also less likely to quit their jobs and there is research to support that people with stronger social ties are not only happier, but may have stronger immune systems.

研究顯示，那些能夠在職場中構(gòu)建有意思的人際關(guān)系，對(duì)職業(yè)的投入度和效率程度都有提升。他們辭職的幾率也很低，并且還有研究支持，有較強(qiáng)社交聯(lián)系的人們不僅會(huì)更快樂，還有可能有較強(qiáng)的免疫力。

Even if you are struggling to connect with the folks on your team, you can still find your friends in other departments, suggests Vince Passarelli, a clinical psychologist in New York City.

所以，即使你非常不愿意與自己團(tuán)隊(duì)的同事打交道，你還是可以跟其他部門的同事做朋友的。這個(gè)建議由紐約市的一位臨床心理醫(yī)師Vince Passarelli所提供的。

“Find and keep the people that you trust around you,” Passarelli told The Huffington Post. But, as with any friendship, be sure to maintain healthy boundaries, he advised.

Passareli告訴Huffington Post的編輯：“找到那個(gè)你信任的身邊人，與他們保持密切聯(lián)系。”另外，他也建議，正如任何一種人際關(guān)系一樣，人與人之間也要保持健康的界限。

Bottom line: Take your conversation off chat and email to find some common ground with your coworkers. You might find you have a fellow Westworld fan theorist just a few seats away.

底線：把你們的交談的形式拓展到閑聊以外，試著發(fā)送電子郵件，找找你與同事之間的共同點(diǎn)。也許你會(huì)發(fā)現(xiàn)在不遠(yuǎn)的桌子就坐在跟你一樣喜愛看《西部世界》的粉絲。

2. Build a desk for success.

2. 桌子擺設(shè)大有講究

“Just like you decorate your apartment or home, create a desk space that feels like home to you,” Rachel Brown, co-founder of The Wellness Project NYC, told HuffPost.

“就像你裝飾自己的公寓或家里一樣，你也可以把自己桌子裝飾成如家一般的親切感。”Rachel Brown，是紐約市健康項(xiàng)目的創(chuàng)辦者之一，他如是告訴Huffingtonpost。

Brown suggests bringing in pictures of loved ones and trinkets so it feels like a personal space. You can also take it a step further and arrange your desk so it is primed for productivity and your health. At the very least, try buying a live plant or two. A strong body of research shows that greenery can make employees more attentive and reduce stress.

Brown提議人們可以用自己喜愛的物品或小東西的圖片裝飾桌子，這樣看起來更像是個(gè)人專屬的區(qū)域。你還可以多走一步，設(shè)置桌子的架構(gòu)，有助提升工作效率和個(gè)人健康。至少，你可以買一兩盆有生氣的植物擺放。有一系列的研究顯示，綠色植物可以讓員工的專注力更高，還能減少壓力。

3. Schedule a walking meeting.

3. 安排一次邊走邊聊的會(huì)面。

If a particular problem has you stumped, consider asking a colleague to walk and talk it out. Walking can boost creative thinking, according to researchers at Stanford University. You might come up with an out-of-the-box solution and reap a few other perks in the process.

如果有一個(gè)特別的問題把你難倒了，你可以試著找一位同事邊走邊討論。斯坦福大學(xué)的研究人員表示，步行能夠激發(fā)創(chuàng)造力思維。也許在這個(gè)步行的過程中，你會(huì)突然想到一個(gè)跳出思維框框的解決方法，還有可能有意外的收獲。

“A walking break also helps you get vitamin D and sunlight which helps your circadian rhythm. You’ll sleep better,” Brown said. And studies show that a walk can lift your mood, even when you think it won’t.

Brown表示：“短暫的步行有助吸收維生素D和陽光，這都是有益于保持生理規(guī)律。你會(huì)睡的更香。”另外還有許多研究顯示，步行可以讓你的心情更愉快，即使你可能不這么認(rèn)為。

4. Have an empathetic mindset.

4. 懂得換位思考。

One of the best tools to foster a positive work environment is to cultivate compassion for each person you interact with while at work, according to Brown.

Brown表示，有一個(gè)營造良好工作環(huán)境的方法，就是培養(yǎng)與每個(gè)同事之間的同情之心。

“I know it sounds a little kumbaya, but especially when you are feeling down about your job, it’s one of the best ways you can change your perspective,” she advised.

“我知道，這樣聽起來很籠統(tǒng)，不過特別當(dāng)你遇到了工作的瓶頸期，你能做的最好的方法之一便是轉(zhuǎn)換思考的角度。”她建議道。

This works in situations where you might have a really difficult client. Brown suggests pondering questions like, “What is their boss asking of them?” By thinking about their needs and how you can meet them, you can shift from a reactive to an empowered mindset at your job.

這一個(gè)方法適用于當(dāng)你有一個(gè)非常難搞的客戶的時(shí)候。Brown建議你可以思考這樣的問題：“對(duì)方老板的目的是什么?”當(dāng)你考慮了他們的需求以及你如何滿足他們的時(shí)候，你就能從被動(dòng)轉(zhuǎn)變到一個(gè)動(dòng)力滿滿的工作狀態(tài)。

5. Pack a lunch you enjoy.

5. 帶上你最愛的午餐。

Chowing down on a sad desk salad by your computer screen really is quite, well, sad if you don’t actually want to eat it.

坐在電腦屏幕前啃著一份難吃的沙拉，嗯，如果那是你真的不想吃的話，確實(shí)很悲哀。

“Bringing a lunch you look forward to ... also helps if you are really, really busy at work,” Brown said. “If you don’t have time to pick something up, you’re going to start eating what’s lying around at the office.” That could be the vending machine, scraps from a meeting... you know how it goes.

就這個(gè)問題，Brown建議：“帶上你自己想吃的事物……這樣在你非常，非常忙碌的時(shí)候簡直是及時(shí)雨。如果你沒有時(shí)間打包點(diǎn)東西，那么你就只能在辦公室里隨便吃點(diǎn)什么了。”比如自動(dòng)售賣機(jī)里的零食，會(huì)議留下的殘羹剩飯，你知道的。

Set aside time each evening to pack a meal you’re thrilled about, such as last night’s leftovers or these delicious stuffed pita pockets. And, if you can, try to steal some time for a true lunch break. There is no shortage to the health benefits of actually stepping away from your monitor for a bit. (For example, when you stop what you’re doing to eat, you may actually consume less food.)

每天晚上騰出一點(diǎn)準(zhǔn)備自己喜歡的午餐的時(shí)間，比如昨晚未吃完的飯菜或美味的煎餅果子。再者，如果可以的話，找點(diǎn)時(shí)間溜出去吃個(gè)正經(jīng)的午餐。如果你能離開你的電腦屏幕一會(huì)兒，你所獲得的好處真的不只一點(diǎn)點(diǎn)。(比如，如果你停下來你正在吃的東西，你就減少了食物的浪費(fèi)。)

6. Take good care of yourself.

6. 照顧好自己。

Above all else, make sure to prioritize yourself and your needs.

在進(jìn)行以上這些步驟之前，你要確保把自己和個(gè)人需求放在首位。

“The big thing to remember is that we’re the same people inside of work as we are outside of work,” Brown said. People have a tendency to be one person inside the workplace, only to feel like themselves again in their personal lives, which can take a toll, she stressed.

“最重要的事情是，我們工作以內(nèi)和工作以外都是同一個(gè)人。”Brown表示。人們傾向于在職場里充當(dāng)一個(gè)角色，最后發(fā)現(xiàn)在私人生活中自己的角色也一樣，這樣就很危險(xiǎn)了，她強(qiáng)調(diào)道。

“In actuality you are just one person,” she said. “Take breaks. Eat healthy food. What would generally make you feel better? Those are the things you need to do.”

她表示：“實(shí)際上，你只是一個(gè)人。你要多休息，吃健康的食品。真正讓你感覺更好的是什么?就是你想要去做的事情。”

Deeper friendships, an actual lunch break and a walk around the block? Bring on the weekday.

深厚的友誼，一次真正意義的午餐休息，還有一次步行，記得在工作日里安排下哦。