S 為停下來(Stop):當疫情相關訊息讓我們的內心不由得焦慮起來時,此時或許可以先試著讓自己的心和身體停下來。 T 為深呼吸(Take a breath):將手放在心上並做幾次深呼吸,這能協助我們啟動副交感神經(具放鬆功能)來滋養自己。 O 為觀察(Observe):再將注意力帶到此時此刻,帶著不批判的態度並單純地觀察當下的念頭、感覺、身體感受,這能幫助我們與不確定的現況共處、減緩不必要的芻思、災難化想法及負向情緒。 P 為繼續(Proceed):接著再繼續回到工作或從事自我照顧相關活動上(如:正念地專注於洗手和消毒環境等、正念地覺察自己是否有碰觸眼口鼻等)。
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《減壓,從一粒葡萄乾開始:正念減壓療法練習手冊》
Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature reviews. Neuroscience, 16(4), 213–225.
著名的行為主義心理學家史金納(B. F. Skinner)進行工作與睡覺的地方雖然都在同個房間,但他為自己規劃出專門用來寫作的桌子,上面只擺放寫作相關的東西,在這樣有紀律、有區隔性的工作規劃之下,Skinner的著作、研究結果,使他成為 20 世紀最影響力的心理學家之一11。雖然說效仿他的工作習慣並不會讓我們每個人都成為Skinner或心理學大師,但建立一套屬於自己的工作習慣,多少有助於在工作、休閒之間切換得宜。
2. 清楚劃分工作、休閒時間
除了空間上做出區辨,時間上做出上、下班的區辨也是很重要的。除非是工作性質需要隨時 on call,否則在家工作最好還是遵循平時的上下班時間。許多在家工作者會發現自己工作時間,比起打卡上下班時更長7,多少是因為少了下班打卡、通勤回家的動作,心理上較難完全切換成「下班模式」,即使已經超時工作,可能還是覺得自己只是回封郵件、看個資料而已,不會造成太多疲勞,但長期下來,一直讓腦袋待在工作狀態卻有可能導致慢性疲勞、影響日後效率與工作動力。
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