Long flights. Jet lag. Bad coffee. Marathon meetings. Business travel can take a toll on your body. Not to mention the added stress of "being on" and representing your company at new business pitches, networking events and board meetings. How you deal with such kind of headaches? Here are a few tips for you.
長(zhǎng)途航班，時(shí)差，難喝的咖啡，馬拉松式的會(huì)議......夠了，出差真的消耗很大的體力。更不用說(shuō)"到場(chǎng)"和代表公司參與新的發(fā)展方向，人際交往和管理層會(huì)議的外部壓力了。到底該怎么辦呢？下面有一些小提示，幫助你緩解出差的壓力。

Start in the airplane.
從機(jī)場(chǎng)開(kāi)始。

Move your ankles up and down, heel to toe, and in circles (both directions)
上下轉(zhuǎn)動(dòng)腳踝，從腳跟到腳趾，分別往順時(shí)針和逆時(shí)針?lè)较蜣D(zhuǎn)動(dòng)

Squeeze your buttocks and then release
擠壓臀部再放松

March in place by bringing you knees to chest
把膝蓋抬至胸部高度向前走

Push your shoulders back into the seat
把肩膀壓在椅子的靠背上

推薦：機(jī)場(chǎng)車(chē)站安檢麻煩？四個(gè)方法快速過(guò)

Fit in exercises in the comfort of your hotel room.
在舒適的酒店房間做運(yùn)動(dòng)。

Stand-up straight, eyes forward and balance on one leg to the count of 10, then balance on the other leg to the count of 10
身體站直，目光向前，以單腳站在地上保持平衡，數(shù)到10，再換另外一條腿

Feet slightly apart, reach and look up towards the ceiling with your arms and eyes. Feel the stretch and take in a deep breath as you reach up
腳微微分開(kāi)，伸展，雙手和視線往上，看向天花板。在伸展的時(shí)候感覺(jué)到延伸的感覺(jué)并深呼吸。

Starting with feet flat on the floor, go up and down on your toes 5 - 10 times
雙腳平踩在地板上，腳趾墊高5-10次。

Do a series of 5 - 10 squats. Squat as far as you can comfortably go and then straighten back up
一次做5-10次蹲坐。盡可能在感覺(jué)舒適的情況下蹲坐，然后在恢復(fù)。

Just breathe.
呼吸。

Breathing techniques before an important presentation will help the voice sound confident and boost your energy level. Assume a comfortable position, either sitting or standing, and place your fingers lightly on the lower portion of your breast bone, just above your stomach. Then breathe in through your nose. . Count to 3 while you breathe in and to 6 when you breathe out. This will help you concentrate on the breathing and not on your nerves.
在做展示前深呼吸有助增強(qiáng)聲音的自信和促進(jìn)能力提升。選擇一個(gè)舒服的姿勢(shì)，要么坐著，要么站直，然后把手指輕輕放在胸骨下方，胃部以上。然后用鼻子呼吸。吸氣的時(shí)候數(shù)到6再呼氣。這樣就可以把注意力集中在呼吸而不是緊張的情緒上。

Say no to the fifth cup of coffee.
不要喝太多咖啡。

Try this instead. When your colleague says, "let's grab a coffee" suggest a walk instead. Walking is a wonderful way of getting exercise and removes you from distractions, not to mention drinking coffee sends you to the rest room more often. Conversations flow more freely and business gets accomplished.
不妨試試這個(gè)。當(dāng)你的同事說(shuō)，"喝杯咖啡吧！"，此時(shí)不如提議出去走走。散步是個(gè)很不錯(cuò)的鍛煉方式，并且可以使你免于打擾，不會(huì)讓你常常流連于休息室喝咖啡。人際交流就會(huì)更自由順暢，事情也會(huì)更加成功。

推薦：咖啡真的會(huì)上癮 3步戒掉其實(shí)很容易

Resist the urge to catch up on emails during quick breaks.
不要急于在空閑時(shí)間查閱郵件。

Business travel is time away from the desk and your emails. Let others know that you have limited access to your emails by setting up an automatic "out of office" email response. Schedule a time to check emails either before you arrive at the meeting or at the end of your day. During a meeting, focus your efforts on engaging in conversation and exchanging knowledge.
商務(wù)旅行就是讓你遠(yuǎn)離辦公桌和郵件的好時(shí)機(jī)。讓他們意識(shí)你沒(méi)空查閱電子郵件，設(shè)定"不在工作中"的自動(dòng)回復(fù)吧。安排一個(gè)檢查郵件的固定時(shí)間，要么會(huì)議前要么活動(dòng)結(jié)束后。在會(huì)議中，要把注意力集中在與別人的交流和交換信息的過(guò)程中。

Time zone changes.
倒時(shí)差

When traveling across time zones, assume a routine that matches, as closely as possible, to the one back home. Try to get the same amount of sleep, at the same time. Hotel rooms can be dry, so stay hydrated and avoid the restaurant size portions and fast food.
跨時(shí)區(qū)旅行時(shí)，假設(shè)合適的時(shí)間段，盡可能貼近回家的時(shí)間。盡量睡眠一定的時(shí)間。酒店的房間可能會(huì)很干燥，所以要保濕并減少進(jìn)食酒店里量大的食物和快餐。

聲明：本雙語(yǔ)文章的中文翻譯系滬江英語(yǔ)原創(chuàng)內(nèi)容，轉(zhuǎn)載請(qǐng)注明出處。中文翻譯僅代表譯者個(gè)人觀點(diǎn)，僅供參考。如有不妥之處，歡迎指正。