盡管許多人將在家辦公視作平衡工作和生活的目標(biāo)，但根據(jù)2017年聯(lián)合國(guó)的一個(gè)研究報(bào)告顯示，那些在家辦公的人承受了更大的壓力。事實(shí)上，據(jù)包括美國(guó)、英國(guó)、日本、印度、巴西阿根廷、比利時(shí)、芬蘭、法國(guó)、德國(guó)、匈牙利、意大利、荷蘭、西班牙和瑞典，共15個(gè)國(guó)家的研究表明，41%的靈活辦公員工（那些經(jīng)常在家辦公的群體）認(rèn)為自己遭受高壓，而相較在現(xiàn)場(chǎng)辦公的人群，只有25%的人認(rèn)為自己壓力過大。
一部分人認(rèn)為基于這種特殊的安排，在家辦公可能需要面對(duì)許多特殊的挑戰(zhàn)。而更多的壓來自于需要高頻使用移動(dòng)設(shè)備，這點(diǎn)并不出奇，因?yàn)橛衅渌芯勘砻鞲邏毫εc頻繁查看手機(jī)的習(xí)慣有關(guān)。有趣的是，與在家辦公有關(guān)的幾項(xiàng)因素既會(huì)增加壓力，也會(huì)減少壓力。
的確，大多數(shù)人喜歡在家辦公的靈活性——起床和睡覺的時(shí)間可以由自身的生物鐘來支配，個(gè)人喜好也可以充分釋放。盡管能夠擺脫曾經(jīng)感到局限的格局，但也會(huì)失去控制而感到壓力。同樣地，也可避免與麻煩的同事相處。大多數(shù)人很享受能夠自由選擇每天與誰共事（希望避免聆聽辦公室八卦、抱怨和政治），但他們也會(huì)對(duì)社交竟然需要主動(dòng)花精力來維系而感到驚訝。
許多因素可能使得人們擺脫壓力，但最近聯(lián)合國(guó)的研究表明，對(duì)移動(dòng)設(shè)備依賴程度的增加可能將在家辦公一族推向高壓的邊緣。對(duì)智能手機(jī)和筆記本電腦的高依賴程度與孤獨(dú)社交，甚至失眠等高壓力行為有關(guān)。
這些體驗(yàn)對(duì)于新在家辦公族而言可能是個(gè)意外，但都是他們普遍會(huì)經(jīng)歷的。這些也是壓力的主要來源。此外還有一些普遍的壓力來源，比如零通勤時(shí)間，可能不會(huì)意識(shí)到在面對(duì)意外壓力來源時(shí)他們并非孤身奮戰(zhàn)。
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What’s Most Stressful About Working From Home?
在家辦公的最大壓力是什么？
Most people are surprised by the stress they feel once the novelty of working from home wears off and the stress of its challenges becomes more apparent. While these stressors may not be the same as long commute times, toxic co-worker interactions, or the feeling of never being alone, they still take a toll. Here are some of the common sources of stress that many work-at-homers face.
大部分人很驚訝在家辦公的新奇感慢慢減弱而挑戰(zhàn)帶來的壓力卻變得更加明顯。盡管這些刺激因素可能不同于很長(zhǎng)的通勤時(shí)間、煩人的同事關(guān)系、從未被孤立的感受，但仍可能帶來負(fù)面影響。下面是一些在家辦公族可能面對(duì)的常見壓力來源。
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Lack of Structure
缺乏約束力
Feeling a lack of boundaries on when you need to start working (and stop!), when you need to get up and go to sleep, when to log off of social media and more can feel like true liberation. This feeling, however, can gradually morph into a feeling of being out of control for many who don't expect it. Flexible work hours can become too-long work hours as you struggle to fight distractions and get all of your work done, or they can be too-short work hours as others feel entitled to our time because they don't recognize that they are interrupting "work hours" for us.Later bedtimes can slip into less healthy sleep schedules. And social media can drain hours of productivity when we know there's little risk of others coming into our workspace and demanding to know why we're still on Facebook or Twitter.
當(dāng)你面對(duì)何時(shí)開始工作、何時(shí)起床或睡覺、何時(shí)登出社交媒體這些讓人感覺到真正自由之事時(shí)，你會(huì)覺得缺乏約束。但這種感覺，會(huì)漸漸地轉(zhuǎn)變成一種許多人未曾預(yù)期的失控狀態(tài)。靈活的工作時(shí)間可能變成過長(zhǎng)的工作時(shí)間，因?yàn)槟阈枰獙?duì)抗各種煩擾，然后做完所有工作，又或者會(huì)變成零碎的工作時(shí)間，因?yàn)槠渌丝赡艽驍_你的時(shí)間，而他們并沒有意識(shí)到這一點(diǎn)。過晚上床睡覺會(huì)漸漸演變?yōu)樵絹碓讲唤】档乃哂?jì)劃。而社交媒體則會(huì)侵占我們的工作時(shí)間，因?yàn)槲覀冎缼缀鯖]有人會(huì)闖入我們的工作空間，想要知道為何我們?nèi)匀煌Ａ粼贔acebook或Twitter上。
For many people, that structure that once felt stifling can feel like scaffolding on which we can structure our lives; It can be difficult to create this same structure if we don't realize it needs to be self-imposed.
對(duì)于大部分人而言，沉悶的安排好像給自己的生活搭上了腳手架。如果我們不曾意識(shí)到它需要由自己承擔(dān)就很難創(chuàng)造同樣的環(huán)境。
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Too Many Distractions
太多分心的事
As mentioned, many people forget that those who work at home still need to work—including, sometimes, those who are actually supposed to be doing the working!
正如前面提到的，許多人忽視了在家辦公仍是需要工作的，也包括有時(shí)是被強(qiáng)加工作的人們。
This means that people can call at all hours of the day and may not understand that, "I'm sorry, I need to work right now," is as valid as, "Sorry, I'll call you when I'm off work," when they know that you set your own hours. The problem is that there can be interruptions all day, and work hours need to be hours and not a succession of interrupted clusters of a few minutes at a time, as few of us work as efficiently this way.
這就意味著人們可以整天打電話但卻不能理解，當(dāng)別人知道你安排了自己的工作計(jì)劃時(shí)，說“我很抱歉，我現(xiàn)在需要工作”和說“抱歉，我工作完給你回電”一樣有效。問題在于整天都會(huì)有打斷你的事，而工作需要成段的時(shí)間，而不是一連串每次都占用你幾分鐘打岔的瑣事，這樣無疑使低效的工作。
This can also mean that overnight guests may not understand that people who work from home may need to get up and work in the morning rather than taking a leisurely brunch, or they may need a solitary space to focus or they can't work as efficiently when they do start focusing on their work responsibilities. Solicitors, family members (especially children), well-meaning friends and neighbors may all provide distractions throughout the day, but that doesn't end the list of potential distractions.
這也同樣意味著過夜留宿的客人可能無法理解在家辦公族也需要起床并在早晨工作而不是吃一頓悠閑的早午餐，又或者他們也需要獨(dú)立的空間專注于工作，他們難以在開始專注工作職責(zé)的時(shí)候有效工作。掮客、家庭成員（尤其是孩子們）、好心的朋友們和鄰居們都會(huì)成天干擾你，當(dāng)然潛在的干擾項(xiàng)遠(yuǎn)遠(yuǎn)不止這些。
Email, television, and the siren song of social media can all throw us off as it may seem simple to indulge in a few minutes but it's very possible to be distracted for hours by these things. Social media can provide a seemingly endless supply of fodder to focus on. Once we look up, it may be surprising but entirely possible to see that hours have passed with little to no productivity, putting more stress on the rest of the day.
郵件、電視和社交媒體的誘惑都會(huì)使我們跑偏并沉溺其中幾分鐘，甚至可能是幾小時(shí)。社交媒體更是會(huì)提供無窮無盡的興趣點(diǎn)。一旦我們查看了，可能會(huì)覺得很驚奇，但更可能就這么花費(fèi)幾小時(shí)單純?yōu)g覽而毫無產(chǎn)出，也因此給剩余的時(shí)間帶來更多壓力。
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Difficulty Setting Boundaries
難以劃定界限
Setting boundaries becomes vital when you work from home. This, however, can be more challenging that many people expect. Setting boundaries with others, as mentioned, can be difficult when people expect that you should have time to talk when they do. Setting boundaries with yourself can be even more difficult when you are feeling a lack of motivation. When you work from home so you can take care of your children during the day or in the afternoons, it can be even more challenging as you may feel pulled between competing loyalties and overwhelmed by the responsibilities of your various roles. Again, it can be challenging to set boundaries in these situations, and those boundaries may be constantly challenged.
當(dāng)你在家辦公時(shí)設(shè)定界限變得尤為重要，這可能比很多人預(yù)期得更具挑戰(zhàn)。當(dāng)別人期望你有時(shí)間和他們聊天時(shí)，要與別人劃清界限就顯得困難，而當(dāng)你感到缺乏動(dòng)力時(shí)要與自己劃定界限則更加困難。你在家辦公雖然可以在白天或者下午照顧孩子，但當(dāng)你奔波于不同角色又受迫于必須完成的工作時(shí)，其實(shí)挑戰(zhàn)更大。綜上來說，你很難在這些不同的情境中劃清界限，這些界限總會(huì)時(shí)不時(shí)挑戰(zhàn)到你。
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Social Isolation
社交孤立
Those who work at home may find that the solitude can be a double-edged sword. It is, of course, easier to focus when you're in your own home with no co-workers coming by your desk to chat at random times. But while this solitude can feel blissful at times, when we have no mandate for social interaction during the work day—when we don't automatically run across people outside of those we live with—we can become lonely before we realize it.
在家辦公族可能發(fā)現(xiàn)孤立是一把雙刃劍。當(dāng)你在自己的家中沒有同事隨時(shí)到你桌邊找你聊天，這無疑更容易做到專心致志。有時(shí)這種孤立會(huì)使我們感到快樂，因?yàn)樵诠ぷ鲿r(shí)間里沒有必須社交的要求——當(dāng)我們不會(huì)主動(dòng)和身邊居住的人走動(dòng)——我們未曾意識(shí)到其實(shí)自己是孤獨(dú)的。
Social media can feel like a lifeline to others, but this type of interaction can sometimes feel isolating as well, as these interactions can feel less personal than face-to-face encounters and conversations. While we may not need to resort to painting a face on a volleyball and talking to it, the feelings of isolation can sneak up and we can feel more alone than we expect. And given the research on loneliness, this doesn't always feel good. Social isolation was a factor mentioned in the UN study that was related to increased stress of home-based workers.
社交媒體對(duì)于其他人而言好像是生命線，但這種形式的社交互動(dòng)有時(shí)同樣令人感到孤立，因?yàn)檫@種互動(dòng)比起面對(duì)面的交談少了親自參與的感覺。當(dāng)我們不得不通過在排球上畫個(gè)頭像來和她聊天，孤獨(dú)的感覺可能悄悄來臨，會(huì)比我們想象的更加孤獨(dú)。根據(jù)孤獨(dú)感的研究表明，這種感覺并不好。在聯(lián)合國(guó)的研究中，把社交孤立作為增加在家辦公壓力的一項(xiàng)因素。
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Lack of Focus
缺乏專注力
While many people who work from home are self-employed, it can be paradoxically difficult to remain true to your personal goals when you have so many distractions and energy drains. Maintaining a focus on the future is vital if you have goals for changes you want to make, but staying motivated when you are juggling many roles can be a challenge in itself. If you find your resolve weakening, you can start to lose hope that you will achieve the goals you've set for yourself.
很多在家辦公的人群都是自我雇傭，面對(duì)很多干擾和能量枯竭時(shí)，很難持續(xù)正確地追求原本的個(gè)人目標(biāo)。如果你有想要改變的目標(biāo)，對(duì)未來保持專注就非常重要。不同角色本身都是挑戰(zhàn)，如果你被它耍的團(tuán)團(tuán)轉(zhuǎn)的視乎記得保持積極的動(dòng)機(jī)。如果你發(fā)現(xiàn)你的決心在減弱，你開始對(duì)追求原本設(shè)定的目標(biāo)失去信心。
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Stress Associated With Mobile Devices
與便攜設(shè)備有關(guān)的壓力
While all of these sources of stress are significant, the UN study found that working from home in and of itself may not be inherently more stressful than working on-site, but the added stress from frequent use of mobile devices appeared to be a significant source of added stress. Part of the reason is that those who use mobile devices late at night, as those who work from home may be more prone to do, can harm their sleep schedule.
盡管這些壓力的來源都很顯著，但聯(lián)合國(guó)研究發(fā)現(xiàn)在家辦公本身并沒有比在現(xiàn)場(chǎng)工作帶來更多壓力，而由頻繁使用移動(dòng)設(shè)備帶來的壓力成為了新增的壓力源。部分原因在于那些在家辦公的人更傾向于在晚間使用移動(dòng)設(shè)備，這會(huì)打亂他們的睡眠計(jì)劃。
Indeed, this study found that it was linked with frequent waking at night: 42 percent of those who work from home report frequent night waking while only 29 percent of office workers reported the same. This is notable because poor sleep can create significant stress throughout the day for several reasons. Another study found that social media use led to stress because of increased social comparison and other factors you can read about here. One other factor that seemed to be a deciding one was job intensity; Those who worked from home tended to have more intense, demanding jobs. This may be part of why those who work on-site may be less stressed—perhaps their jobs are less intense. Regardless, this constellation of stressors takes its toll.
同時(shí)，研究發(fā)現(xiàn)：這還和晚間頻繁醒來有關(guān)。42%在家辦公的人反映他們?cè)谕黹g頻繁醒來，而出現(xiàn)同樣情況的辦公室辦公者只有29%。這一情況引人注目，因?yàn)槌鲇诟鞣N原因，睡眠質(zhì)量差會(huì)給全天都徒增壓力。另外一項(xiàng)研究表明，社交媒體的使用也會(huì)帶來壓力，主要來源于社會(huì)性比較和你在社交網(wǎng)絡(luò)上讀到的東西。另一個(gè)決定性的因素是工作強(qiáng)度。在家辦公一族面對(duì)更大的強(qiáng)度和必須完成的工作。這也是在辦公室辦公的人壓力較小的可能原因。不管怎樣，這一系列的壓力源的確帶來了嚴(yán)重影響。
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How to Manage Stress From Working at Home
如何管理在家辦公的壓力
Fortunately, there are many tools at your disposal and you are not alone in experiencing stress from working at home. While people who work together can gather and discuss the challenges of working in their office environment, those who work from home may need to be more proactive in finding a venue to give and receive support, and to discuss the challenges they face. It can be more challenging to realize that you're not alone in what you're dealing with.
幸運(yùn)的是，有許多工具可供你使用，你作為在家辦公一族所感受到的壓力并非孤軍奮戰(zhàn)。在辦公環(huán)境中，人們可以聚在一起，共同討論所面對(duì)的挑戰(zhàn)，而在家辦公一族則需要更主動(dòng)地去尋找一個(gè)能夠給予和獲得支持的場(chǎng)所，以便討論面對(duì)的挑戰(zhàn)。
Now that you know how common some of these stressors are, you may feel less isolated in what you face. You may also feel more energized in tackling these challenges head-on and minimizing some of the stress that comes with them. Here are some proven strategies for minimizing the stress of working from home.
既然你知道了這些壓力源有多么常見，那你可能會(huì)對(duì)所面對(duì)的情況不再感到那么孤立。你也可能覺得在克服迎面而來的挑戰(zhàn)時(shí)變得更有能量，并減少伴隨而來的壓力。下面是一些有效減少在家辦公帶來的壓力的方法。
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Set a Schedule
設(shè)定計(jì)劃
While it's wonderfully freeing to set your own schedule, it's vital that you do set a schedule rather than working when you find the time. If you wait until you feel like working, the distractions will come from all sides and swallow up your time, so setting a schedule and sticking to it is a vital component of working from home for most people. There are several useful tricks for doing so, however, from calendars and apps to detailed to-do lists. Here are some things to keep in mind when determining when you'll work:
雖然設(shè)定你自己的計(jì)劃是個(gè)人自由，但比找時(shí)間去做事重要得多。等到你想工作的時(shí)候，各種分心的事情都會(huì)撲面而來并侵占你的全部時(shí)間。所以對(duì)于大多數(shù)在家辦公的人而言，設(shè)定計(jì)劃并嚴(yán)格遵守是至關(guān)重要的。有不少用來設(shè)定計(jì)劃的有用訣竅，不管是日歷、應(yīng)用程序還是詳細(xì)的待做事項(xiàng)清單。當(dāng)你下定決心何時(shí)工作時(shí)要謹(jǐn)記以下幾點(diǎn)：
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Work when you work best. Many people find that working in the morning when they feel rested can provide a more productive experience than beginning work halfway through the day after cleaning house and doing other non-work-related activities. This isn't true in all cases, so feel free to experiment if this advice doesn't seem to ring true for you.
在你工作效率最佳時(shí)工作。許多人發(fā)現(xiàn)，比起在打掃完屋子或是做完其他和工作無關(guān)的事情后再半路開始工作，在上午比較放松的時(shí)間里工作會(huì)更加高效。這個(gè)觀點(diǎn)并非總是正確，所以如果它對(duì)你無效，不妨大膽地做其他的嘗試。
Prioritize the challenging tasks first. Rather than letting unpleasant or difficult tasks hang over your head and create stress when you think about them, pushing yourself to get the most difficult jobs done first can help you to clear your plate of those less exciting tasks, and you'll feel a sense of accomplishment and increased energy and satisfaction throughout the day.
把最具挑戰(zhàn)的項(xiàng)目放在最先做。比起讓不愉快或是困難的工作時(shí)時(shí)威脅著你并無形中給你增加壓力，不如先把最難的事情做完，這樣有助于你清除這些不太激動(dòng)人心的事項(xiàng)，同時(shí)也能使你獲得成就感，從而增加能量和全天的滿足感。
Make use of technology. There are apps that can help you to track your social media usage (to help yourself use it less), remind yourself to work when you become distracted for too long, create to-do lists, and more. Learn what's available and use these tools to your advantage.
利用科技。現(xiàn)在有應(yīng)用程序可以追蹤你社交媒體的使用率（幫助你減少使用），在你分心太久時(shí)提醒你工作、設(shè)定待做事項(xiàng)清單。看看哪些有用的工具可以有助于你。
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Create a Cohort and Stay Connected
創(chuàng)建支持者，與他人保持聯(lián)系
When you feel isolated, it can be difficult to have as much energy to be productive. Plus, it can be very unpleasant and difficult to sustain for the life of your career. If you work from home and feel a bit too alone, it's important that you take responsibility for your own social life. You can create your own supportive network of colleagues, fellow work-at-home buddies, or like-minded individuals relatively simply through social media groups, planned meet-ups, or even text-chat groups. You can also find already-established groups through social media or online.
當(dāng)你感到被孤立時(shí)，很難獲得能量使自己變得高效。此外，也很難愉快地為你的職涯。如果你在家辦公，并感到有些過于孤獨(dú)，對(duì)自己的社交生活負(fù)責(zé)就變得很重要。你可以簡(jiǎn)單地通過社交媒體群、見面會(huì)甚至文字群構(gòu)建起自己的同事支持網(wǎng)絡(luò)、在家辦公的伙伴群或是志趣相投的個(gè)體，你也可以在社交媒體或線上找到已經(jīng)建立好的群組。
The point is to identify people who share your needs or perspectives, gather them into a group, and benefit from that group! This group can feel like a lifeline when you need someone who understands or want to feel like part of a supportive community. The rest is up to you.
關(guān)鍵在于辨識(shí)出那些分享你的需求或觀點(diǎn)的人，把他們組成群組，然后從中獲益。這個(gè)群組感覺就像是當(dāng)你需要某人理解時(shí)或是希望成為支持部隊(duì)的一份子時(shí)的救命索。
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Reward Yourself
自我獎(jiǎng)勵(lì)
To keep your motivation up, it's vital to create your own personal rewards. Actually, taking a step back, it's a great idea to break tasks down into smaller, workable steps. However, the point is that it's up to you to make your work experience pleasant, for you to keep yourself feeling appreciated (even if you yourself are the only one who appreciates you), and make forward momentum a regular part of your life. You can do this by breaking down your tasks into smaller goals and then rewarding yourself for taking each step. This keeps people motivated and excited to let go of comfort and move toward the life they really want, even if it takes a sustained effort to get there. (Hint: rewards don't need to be food-based to be rewarding!)
想要持續(xù)保持激昂的斗志，創(chuàng)建自我獎(jiǎng)勵(lì)就很重要。事實(shí)上，退一步來說，把任務(wù)拆解成更小的、可操作的步驟是個(gè)不錯(cuò)的主意。然而，關(guān)鍵取決于你，要讓自己的工作經(jīng)歷變得愉快，使自己增值（即使你自己是唯一贊賞你自己的人），并使前進(jìn)的動(dòng)力成為你生活的常規(guī)部分。你可以把你的任務(wù)拆分成更小的目標(biāo)，每完成一步進(jìn)行自我獎(jiǎng)勵(lì)。這能使人保持動(dòng)力，遠(yuǎn)離舒適，向真正想要的生活靠攏，即使它需要花費(fèi)持久的精力才能實(shí)現(xiàn)（注意：獎(jiǎng)勵(lì)不能是食物獎(jiǎng)勵(lì)）。
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Get Comfortable Saying No
更大膽地說不
You'll be faced with many requests, most of which you need to refuse if you want to have enough time to get everything done. It can be surprisingly difficult to say no to people you don't really owe your time to, simply because most of us can find reasons why a "yes" is a perfectly reasonable answer. We may think of their needs and see ourselves as a great answer for them, and not realize that saying yes to them means saying no to ourselves. We may have our egos involved. Whatever the challenge, realize that saying no to the time drains you didn't plan for often means saying yes to the life you truly want, one step at a time.
你可能會(huì)面對(duì)很多請(qǐng)求，如果你想有足夠的時(shí)間把每件事都做完，那么大部分請(qǐng)求都要拒絕。對(duì)于那些你并不欠他們時(shí)間的人，要對(duì)他們說不異常困難，這單純因?yàn)槲覀兇蟛糠秩硕伎偰軌蛲昝赖卦忈尀楹巍笆恰辈攀亲詈侠淼拇鸢?。我們?huì)考慮他人的需求，并把自己視作他人的答案，卻不曾意識(shí)到對(duì)他們說“是”等同于對(duì)自己說“不”。我們會(huì)有內(nèi)在的自我，不管多大的挑戰(zhàn)，都要明白對(duì)于不在你計(jì)劃內(nèi)的時(shí)間流失說“不”，意味著你對(duì)自己真正想要的生活說了“是”，步步為營(yíng)。
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Protect Your Sleep, and Don't Use Mobile Devices Late at Night
守護(hù)你的睡眠，不在夜間使用便攜設(shè)備
You may already know that this is a no-no but do it anyway, or you may not be aware yet, but using screens late at night can alter your sleep patterns and make it difficult to get to sleep. It can also make you more wakeful during the night. Because healthy sleep is vital for your productivity, do what you need to do to protect your sleep. (This includes setting a bedtime for yourself and sticking to it.) This can be quite challenging, but well worth the effort.
你可能已經(jīng)知道，這是不該做的事但卻做了，或者你可能并沒有意識(shí)到，但整晚對(duì)著屏幕會(huì)改變你的失眠習(xí)慣，使你很難入睡。它也會(huì)使你在夜晚頻繁醒來。因?yàn)榻】档乃邔?duì)你的生產(chǎn)力非常重要，所以要盡你所能地守護(hù)你的睡眠。（這包括為自己設(shè)定睡眠時(shí)間，并嚴(yán)格遵守）這會(huì)極具挑戰(zhàn)，但值得這么付出。
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While working from home can provide an amazing sense of freedom and flexibility as well as a no-cost commute, there are pitfalls and hidden stressors to be aware of. By focusing on what you can do to mitigate this stress, you can enjoy the added benefits of a work-from-home situation without the added stress. This is a great step toward achieving an ideal work-life balance.
盡管在家辦公可以享受自由和靈活，同時(shí)沒有通勤費(fèi)用，但需要警惕陷阱和隱藏的刺激因素。專注于那些可以緩和壓力的方法，你可以享受沒有附加壓力的在家辦公的好處。這也是實(shí)現(xiàn)理想中的工作生活平衡很重要的一步。