程序员学习指南

by Daragh Byrne

达拉·伯恩(Daragh Byrne)

程序员管理压力指南 (A programmer’s guide to managing stress)

我几乎一次失去理智。 这是我经历过的最好的事情。 (I almost lost my mind once. It was the best thing that ever happened to me.)

I almost lost my mind because I wasn’t taking care of it.

我几乎没有理会，因为我没有照顾它。

Way too much crunch time for an important project, coupled with some ongoing issues in my personal life, pushed my ability to cope with day-to-day life into the red.

对于一个重要的项目来说，太多的紧迫时间，再加上我个人生活中一些持续存在的问题，使我应对日常生活的能力陷入了困境。

Too many tickets. Not enough time. Lost, so very lost, in code.

门票太多。 不够时间。 在代码中丢失，因此非常丢失。

My heart raced. My mind raced. My ability to think clearly — so important when you’re trying to get working software out the door — went through the floor.

我的心跳动了。 我的心跳加速。 我清晰思考的能力-在您尝试将工作软件发布时非常重要-席卷整个地板。

I was super, super stressed.

我超级，超级压力。

It affected everything, including how I felt, my relationships, my sleep and appetite, and especially my ability to do my job. It wasn’t a good place — I was on the edge of somewhere nasty.

它影响了一切，包括我的感觉，我的人际关系，我的睡眠和食欲，尤其是我的工作能力。 那不是一个好地方-我在一个令人讨厌的地方的边缘。

总倦怠 。 (Total Burnout.)

It was the best thing that ever happened to me because, while navigating my way back from the edge, I learned a whole heap about how humans work.

这是我经历过的最好的事情，因为当我从边缘返回时，我学到了很多关于人类工作方式的知识。

In particular I learned about our mental and physical limits, the nature of stress and anxiety, and most importantly, how to take care of myself so that I could stop this happening again. I want to share some of that with you here.

我特别了解了我们的身心极限，压力和焦虑的性质，最重要的是，了解了如何照顾好自己，以便我能够阻止这种情况再次发生。 我想在这里与您分享一些。

It’s valuable information, and it applies to everyone. Programming often scores well in terms of job satisfaction, but programmers are, despite their protestations to the contrary, humans and are subject to the same limitations as anyone else.

这是有价值的信息，它适用于所有人。 编程通常在工作满意度方面得分很高，但是尽管有相反的论断，但是程序员是人，并且受到与其他人相同的限制。

>> This article originally appeared on www.codingmindfully.com. <<

>>本文最初出现在www.codingmin dfully.com中 。 <<

压力如何运作 (How stress works)

Programming culture emphasises excellence and ability. This can make it difficult to admit to ourselves or others that we might be having an issue with stress.

编程文化强调卓越和能力。 这可能使我们难以向自己或他人承认我们可能遇到压力问题。

However, it’s literally baked into our neural and physical circuitry, so everybody has to deal with it at some point.

但是，它实际上已经融入了我们的神经和物理电路，因此每个人都必须在某个时候进行处理。

身心压力 (Stress in the mind and body)

Stress is a series of physiological and mental changes that happen when our body and mind perceive a threat or challenge in our environment.

压力是当我们的身心感知到环境中的威胁或挑战时发生的一系列生理和心理变化。

Stress and relaxation are defined by the level of physiological arousal and muscular tension in the body.

压力和放松由体内生理唤醒和肌肉紧张程度决定。

To be relaxed is to have the optimal level of physiological arousal and muscle tension for your current situation.

要放松，就是要针对当前情况获得最佳的生理唤醒和肌肉紧张程度。

To be stressed or anxious is to have too much physiological arousal and muscle tension for your current situation.

承受压力或焦虑是针对您当前情况的过度生理唤醒和肌肉紧张。

The stress response — also known as fight or flight — kicks in when we process information that indicates we’re under threat or facing a challenge. The physical symptoms of arousal can include:

当我们处理表明我们正处于威胁或面临挑战的信息时，压力响应(也称为战斗或逃跑 )开始出现。 唤醒的身体症状可包括：

• muscle tension
  肌肉紧张
• increased heart rate and blood pressure
  心率和血压升高
• shallow breathing (into the chest rather than the belly)
  浅呼吸(进入胸部而不是腹部)
• nausea
  恶心
• a sense of mental busyness
  精神上的忙碌感
• narrow attentional focus
  注意力狭窄
• emotional reactivity (you lose your sh*t with everyone)
  情绪React(与所有人失去感情)

Evolutionary theory offers a neat way of explaining anything that humans experience in terms of survival.

进化论提供了一种巧妙的方式来解释人类在生存方面所经历的一切。

The stress response can be viewed as a means of keeping us alive by preparing us to meet a challenge.

压力应对可以看作是通过准备好迎接挑战使我们保持活力的一种手段。

All of the physical responses associated with stress serve a purpose. For example, we tense up in preparation for explosive movement — very useful if we’re about to escape from a bear that we’ve encountered on a forest path.

与压力相关的所有物理React都可以达到目的。 例如，我们为准备爆炸性运动而紧张-如果我们要摆脱在林间小道上遇到的熊，这将非常有用。

Not always so useful if we’re hunched over a desk running some unit tests…

如果我们弯腰在桌子上运行一些单元测试，那么它并不总是那么有用……

Or our digestion shuts down so that the energy it uses might be redirected to making our escape, which explains the nausea.

否则我们的消化系统将关闭，因此其使用的能量可能会被重定向到使我们逃跑，这可以解释恶心。

The same thing happens with our immune response. Energy is conserved by shutting it down temporarily, at the expense of reduced immunity. This is why you often get sick at times of increased stress, and why excessive stress is associated with long-term, chronic illnesses.

我们的免疫React也会发生同样的事情。 通过暂时关闭能量可以节省能量，但会降低免疫力。 这就是为什么您经常在压力增加时生病，以及为什么压力过大与长期慢性疾病相关联的原因。

压力与神经系统 (Stress and the nervous system)

Stress is a pretty low-level response in humans. It’s mediated by the sympathetic branch of the autonomic nervous system. Think of this as some pretty deeply embedded hardware — we’re talking at the level of BIOS here.

压力是人类的低水平React。 它是由自主神经系统的交感神经分支介导的。 可以将其视为一些深层嵌入式硬件-我们在这里是在BIOS级别上进行讨论。

The autonomic nervous system is responsible for a whole heap of automatic behaviour in humans — stuff you don’t have to think about, you just do.

自主神经系统负责人类的全部自动行为，而您不必去思考，只需去做。

There’s a parasympathetic branch too, which has pretty much the opposite effect when it’s activated. Which is great news, as we’ll see later.

也有一个副交感神经分支，被激活时具有相反的效果。 这是个好消息，我们将在后面看到。

You can think of these as like the accelerator and brake in a car. You need both to get to where you’re going, but too much of them and you’re either not going anywhere, or driving straight off the road.

您可以将它们视为汽车中的加速器和制动器。 两者都需要到达目的地，但是它们太多了，要么要么不去任何地方，要么直奔道路。

感知威胁 (Perception of threat)

An interesting thing about the stress response is that it doesn’t require the existence of a real, physical threat. Simply remembering a stressful situation can trigger the physical and mental responses. Go ahead, try it!

关于压力响应的一个有趣的事情是它不需要存在真实的物理威胁。 仅仅记住压力大的情况会触发身体和精神上的React。 继续尝试！

The threat response can be activated whenever a challenge or threat is perceived. This is why an email or conversation with your boss can be stressful, even though you are not in immediate physical danger.

只要感知到挑战或威胁，就可以激活威胁响应。 这就是为什么即使您没有立即的人身危险，与老板进行电子邮件或交谈也会带来压力的原因。

压力的好坏 (Good and bad stress)

A little bit of everything is good, in moderation. Red wine, project management processes, and even stress.

一切都要适度。 红酒，项目管理流程，甚至压力大。

Stress is actually a pretty useful response in a challenging or threatening situation. One of the many reasons that we’ve thrived as a species is our ability to evade threats and rise to challenges.

实际上，在充满挑战或威胁的情况下，压力是一种非常有用的应对措施。 我们作为一个物种而蓬勃发展的众多原因之一是我们有能力逃避威胁并应对挑战。

We need a little bit of stress response in order to get things done. Call this good stress.

为了完成任务，我们需要一点压力应对。 称这种良好的压力。

For example, as I’m writing this article, I’m experiencing some low-level parasympathetic activation. My foot is ticking as adrenaline is released, and my mind feels sharpened as I concentrate on the process of writing.

例如，当我写这篇文章时，我正在经历一些低水平的副交感神经激活。 随着肾上腺素的释放，我的脚在发痒，当我专注于写作过程时，我的思维变得敏锐。

This is optimal for the situation of trying to create an article. And, crucially, when I’m finished, my mind and body will return to a less aroused, less tense state, because I know how to relax them both.

这对于尝试创建文章的情况是最佳的。 而且，至关重要的是，当我结束时，我的身心将恢复到较不被唤醒，不那么紧张的状态，因为我知道如何使它们都放松。

The optimal state to produce is known as flow and I wrote about it here.

产生的最佳状态称为流， 我在这里写过它 。

The stress response is a crucial part of meeting the challenges we face.Stressful events can even cause a strengthening effect.

压力React是应对我们面临的挑战的关键部分。紧张的事件甚至可以产生增强作用。

Many of the things that are “good for us” cause a stress response in the body (think heavy exercise in particular).

许多“对我们有益”的事情会引起身体的压力React(尤其是剧烈运动)。

The difference between good stress and bad stress is the chance to return to equilibrium (homeostasis), which has beneficial effects in itself.

好的压力和坏的压力之间的区别是恢复平衡的机会 (体内平衡)，这本身就有好处。

We’ve all been buzzed with the adrenaline of getting through a coding session many times in our career. For some of us, it’s addictive.

在我们的职业生涯中，我们所有人都被肾上腺素激增了，需要多次参加编码课程。 对于我们中的某些人来说，它会让人上瘾。

Low-level stress provides fuel for getting things done. Many of us learn to embrace and even enjoy it.

低水平的压力为完成任务提供了动力。 我们许多人学会拥抱甚至享受它。

The problems come when our stress response is activated excessively or continuously, without the chance to return to equilibrium.

当我们的压力React过度或持续激活而又没有机会恢复平衡时，就会出现问题。

Every programmer has been on a death march at some point. Think about how you feel after a few weeks in crunch mode. You’re probably tired, maybe getting sick, your concentration is waning, and you just generally don’t feel good.

每个程序员在某个时候都在走向死亡。 考虑一下紧缩模式几个星期后的感受。 您可能很累，也许生病，您的注意力正在减弱，并且您通常感觉不舒服。

Your focus deteriorates, which is no good for your productivity.

您的注意力下降，这对您的生产力不利。

It turns out that continuously flooding your system with stress hormones, diminishing your digestive system and immune response, and being consumed by excessive thinking is not only uncomfortable, but also pretty bad for you in the long term.

事实证明，持续用压力荷尔蒙淹没您的系统，减少您的消化系统和免疫React以及过度思考导致的消耗不仅令人不舒服，而且从长远来看也很不利。

It’s this type of stress I’ll talk about for the rest of the article, because it’s the most common.

我将在本文的其余部分中讨论这种压力，因为这是最常见的压力。

程序员和压力 (Programmers and stress)

Sometimes, there are inherent sources of stress caused by the nature of the career itself.

有时，职业本身的性质会引起内在的压力。

As programmers, we need to consider a number of factors when examining our relationship to stress.

作为程序员，在检查压力关系时，我们需要考虑许多因素。

我们生活在我们的头脑中 (We live in our heads)

Most of us turned to a career in programming because we like thinking about things and solving problems. We live in our heads a lot of the time, and are happy that way.

我们大多数人转而从事编程事业，因为我们喜欢思考事物和解决问题。 我们很多时候都生活在头脑中，并以此为乐。

This means that we can become a bit disconnected from our bodies.

这意味着我们可能会与身体失去联系。

Because we’re not always paying attention, it’s easy to ignore some of the physical symptoms of stress. If we don’t notice the problem, we can’t go about solving it.

因为我们并不总是关注，所以很容易忽略一些压力的生理症状。 如果我们没有注意到问题，就无法解决。

Part of healthy stress management is noticing when we’re experiencing excessive stress, so we can take appropriate action.

当我们承受过度的压力时，健康压力管理的一部分会引起注意，因此我们可以采取适当的措施。

文化期望 (Cultural expectations)

Extrinsic sources of stress are found in the working culture we operate in. Stress and busyness can be seen as a badge of honour, a sign of a productive employee, or just part of the job.

在我们所处的工作文化中发现了外在压力的源泉。压力和忙碌可以被视为荣誉的象征，是生产型员工的标志，或者只是工作的一部分。

Because we’re all amazing super-human code machines (hint: we’re not!), there’s often an expectation that we’ll keep delivering to a super-high standard sprint after sprint, project after project, with no time to rest or repair.

因为我们都是令人惊叹的超人代码机器(提示：我们不是！)，所以人们常常期望我们将在每个sprint，一个项目又一个项目地继续交付给超高标准sprint，而没有时间休息或维修。

Intrinsic sources of stress come from within ourselves. Programming culture values intellect, which causes us to compare ourselves to others, which leads to impostor syndrome or feeling guilty, both sources of stress in their own right.

内在压力源于我们内部。 对文化进行编程会重视智力，这会使我们与他人进行比较，从而导致冒名顶替综合症或感到内，这两种压力本身就是压力。

饮食与运动 (Diet and exercise)

“A programmer is a mechanism for turning caffeine into code,” so goes the old saying. I’d add sugar to that list too! Stimulants like caffeine actually amplify the stress response. Again, this is fine in moderation, but not great long-term.

俗话说：“程序员是将咖啡因转化为代码的一种机制。” 我也要加糖！ 像咖啡因这样的兴奋剂实际上会增强压力React。 同样，这要适度，但不是长期的。

Sitting at a desk all day isn’t exactly conducive to physical fitness. The tension that is part of the stress response can accumulate in the body, leading to huge buildups of stress over time.

整天坐在办公桌前不利于身体健康。 作为压力React一部分的张力会在体内积聚，随着时间的推移会导致巨大的压力累积。

Diet and exercise are both definitely part of the equation when it comes to programming and stress. Consider getting more active or taking it easy on the caffeine and sugary snacks for a while.

饮食和运动绝对是编程和压力方面的重要组成部分。 考虑一段时间多运动或放松服用咖啡因和含糖零食。

压力管理策略 (Stress management strategies)

So what’s a busy programmer to do? Stress exists, it’s going to get excessive sometimes, and, in the long term, it’s not good for you if you don’t work on your relationship to it.

那么，繁忙的程序员该怎么办？ 存在压力，有时候压力会变得过大，而且从长远来看，如果您不努力处理压力，对您不利。

If you knew this about a system you’d developed and maintained, you’d take action, right? (RIGHT???)

如果您知道有关已开发和维护的系统的信息，则可以采取措施，对吗？ (对？？？)

Thankfully, stress has been thoroughly researched. There are a number of strategies that you can consider when trying to manage stress in your life.

值得庆幸的是，已经对压力进行了深入研究。 尝试管理生活压力时，可以考虑多种策略。

They fall into three categories:

它们分为三类：

• Address the source
  地址来源
• Undo the damage
  撤消伤害
• Reduce your baseline
  降低基线

地址来源 (Address the source)

Sometimes it’s necessary and sensible to work on removing the sources of excessive stress in your life. Think about what causes you the most stress, and work to do something about it.

有时候，消除生活中过度压力的根源是必要且明智的。 考虑一下造成您最大压力的原因，并努力去做一些事情。

With low level, acute stress, it’s possible to mentally reframe it. Is that actually stress you are feeling about an upcoming demo? Could you possibly interpret those sensations as excitement instead? Sometimes this little mental shift is all that it takes to feel differently about the stressful situation.

在低水平的急性压力下，有可能在心理上进行调整。 这真的给您带来了即将发布的演示的压力吗？ 您能将这些感觉解释为兴奋吗？ 有时候，这种精神上的小转变足以使人对压力大的情况有所不同。

But for ongoing stresses, it might be time to start making changes. As a grown adult human, you have more power than you know, so start using it!

但是对于持续的压力，可能是时候开始进行更改了。 作为成年人，您拥有的力量比您所知道的要多，所以请开始使用它！

Start a conversation with your boss about the effect all the overtime is having on your output. Drop that troublesome client. Think about changing jobs if necessary. Ask your family for more support with personal administration if you can.

开始与老板讨论所有加班对您的产出产生的影响。 删除麻烦的客户端。 考虑必要时换工作。 如果可以的话，要求您的家人提供有关个人管理的更多支持。

Consider removing yourself from any toxic relationships in your life. If you’re pressed for time, consider whether you really need all of those side projects.

考虑将自己从生活中的任何有害关系中解脱出来。 如果时间紧迫，请考虑是否真的需要所有这些辅助项目。

In short, find some time to rest and work on applying the brakes of the nervous system for a bit.

简而言之，请抽出一些时间休息一下，并努力应用神经系统的制动器。

Often there are internal sources we can work on too. What are your beliefs about being busy? Do you see it as important? Is it part of your self-worth?

通常，我们也可以提供内部资源。 您对忙碌有什么看法？ 您认为它重要吗？ 这是你自我价值的一部分吗？

Do you push yourself extra hard, even though it probably wouldn’t matter if you worked ten percent less? Do you see rest as a sign of weakness?

即使您的工作量减少百分之十，这也没关系，但您是否会继续努力？ 您是否认为休息是软弱的标志 ？

What about your outlook? Do you tend to catastrophise? Do you look on every situation with negativity or positivity? How is that voice in your head when you listen to it? Upbeat or gloomy?

那你的前景呢？ 你倾向于灾难吗？ 您会否定或积极地看待每种情况吗？ 听的时候脑海里声音怎样？ 乐观还是沮丧？

How about your diet? Your physical exercise routine?

你的饮食怎么样？ 您的日常体育锻炼？

A quick audit of the internal and external sources of stress in your life will provide you with a list of actions you can take to remove them, if possible. It will really help to talk this over with a friend or colleague. It’s sometimes hard to take a clear perspective when you’re in the middle of a stressful patch.

快速查看生活中内部和外部压力的来源，将为您提供一系列消除压力的措施(如果可能的话)。 与朋友或同事讨论这将非常有帮助。 当您处于紧张的补丁之中时，有时很难清楚地看清观点。

撤消伤害 (Undo the damage)

Of course, it’s not possible to remove all of the sources of stress in life. If you’ve found a way, untold riches await, so congratulations! And please let me know your secret.

当然，不可能消除生活中的所有压力源。 如果您找到了方法，那么无数的财富等待着您，恭喜！ 并且请让我知道您的秘密。

You can certainly try to undo the damage though. And exercise is an extremely effective way to do this. Exercise release endorphins, which not only feel good, but also act to reduce the negative effects of released stress hormones.

当然，您当然可以尝试消除损害。 锻炼是一种非常有效的方法。 运动释放内啡肽，不仅感觉良好，而且还可以减轻释放的压力荷尔蒙的负面影响。

Exercise regimes are extremely personal. It can take a while to find one that works for you. My preferred stress buster is yoga — it combines physical demands with deep breathing, which, as we’ll soon see, is a great way to initiate relaxation. But anything that involves moderate to strong physical exercise will do.

锻炼方式非常个人化。 可能需要一段时间才能找到最适合您的产品。 我最喜欢的压力克星是瑜伽-它结合了身体需求和深呼吸，正如我们很快就会看到的那样，这是一种开始放松的好方法。 但是任何涉及中等到强烈体育锻炼的事情都可以。

Meditation has also been a great tool for me. It’s a simple practice that can have immediate results.

冥想对我来说也是一个很好的工具。 这是一种简单的做法，可以立即产生结果。

主动压力管理 (Pro-active stress management)

We all have a baseline stress level that fluctuates during our lifetime. By taking a pro-active approach, it’s possible to reduce this baseline.

我们所有人的基线压力水平在我们的一生中都会发生波动。 通过采取积极主动的方法，可以降低此基准。

Making stress reduction a focus of your life is a worthy goal. The less affected you are by excessive stress, the more effective you’ll be.

使减轻压力成为您生活的重点是一个值得追求的目标。 过度压力对您的影响越小，您将越有效。

Embrace conscious relaxation exercises, such as the one below. Or learn mindfulness skills, which numerous studies have shown reduce the effects of stress.

进行有意识的放松运动，例如下面的运动。 或学习正念技能，许多研究表明，正念技能可以减轻压力的影响。

快速放松运动 (A quick relaxation exercise)

Here’s a quick exercise that helps most people relax.

这是一项快速练习，可帮助大多数人放松身心。

There’s a video version on the front page of my website, www.codingmindfully.com — check it out now. If you enjoy it, sign up to my list and I’ll send you more goodies.

我的网站首页上有一个视频版本www.codingmindfully.com ，请立即查看。 如果您喜欢，请注册我的列表，我会给您发送更多的礼物。

It works on the simple principle that it’s possible to activate the parasympathetic branch of your nervous system — the part responsible for the relaxation response. You start to slow and deepen your breathing.

它的工作原理很简单，即可以激活神经系统的副交感神经分支-引起松弛React的部分。 您开始减慢并加深呼吸。

Slow, deep breathing is associated with the parasympathetic response, so when you take control of this aspect of the relaxation response, it tricks your body into activating the rest.

缓慢的深呼吸与副交感神经React有关，因此，当您控制松弛React的这一方面时，就会欺骗您的身体激活其余部分。

Find a place where you can sit quietly for a few minutes. Your desk will do, but if you can find somewhere you can be alone and undisturbed, that’s even better.

找到一个可以静坐几分钟的地方。 您的办公桌可以办到，但是如果您可以找到一个可以独自一人不受干扰的地方，那就更好了。

Most of us are shallow, fast breathers, which is associated with the stress response. For this exercise, place your hand on your belly. We’ll focus on breathing deeply.

我们大多数人的呼吸速度较浅，与压力React有关。 为此，请将手放在腹部上。 我们将专注于深呼吸。

Close your eyes, take a note of how you feel, and slowly take a breath in. Breathe in such a way that you feel your belly rise before your chest expands. Put your hand on your belly so you can feel it move.

闭上眼睛，记下自己的感受，然后慢慢吸一口气。以这样的方式呼吸：在胸腔扩大之前，您会感觉到腹部在起伏。 将手放在腹部上，以便感觉到它在移动。

Make the breath as long and slow as you can — perhaps it might start out slightly faster, and then slow down. As you exhale, let your belly contract before your chest.

尽可能长时间和缓慢地呼吸-也许开始时呼吸会稍快一些，然后再减速。 呼气时，让腹部在胸前收缩。

Repeat this for a couple of minutes, generally for around ten to fifteen breaths. Notice any change in your state of mind or body?

重复几分钟，通常大约十到十五次呼吸。 注意到您的心理或身体状态有任何变化吗？

How well did this work for you?

这项工作对您有多好？

您通过压力测试了吗？ (Do you pass the stress test?)

Everyone has different needs when it comes to learning how to manage stress in their life. How resilient you are in the face of stress is determined by a complex set of biological and environmental factors. Your relationship with stress can, and does, change over your lifetime.

在学习如何应对生活压力时，每个人都有不同的需求。 您面对压力时的适应能力取决于一系列复杂的生物学和环境因素。 您与压力的关系可以而且确实会在您的一生中发生变化。

我已经创建了一个简单的清单，该清单将告诉您是否正在摆脱健康压力并精疲力竭— 您可以在此处下载 。 (I’ve created a simple checklist that will tell you if you’re dipping out of healthy stress and into burnout — you can download it here.)

Many people find that learning more about their relationship with stress is very rewarding. Chronic stress is a state of misdirected energy, which causes many aspects of your life to suffer.

许多人发现，更多地了解自己与压力的关系非常有益。 慢性压力是一种错误的能量状态，会导致您生活的许多方面遭受痛苦。

There is a delicate balance between optimal performance and stress. Too little or too much stress kicks us “out of the zone”.

最佳性能和压力之间存在微妙的平衡。 压力太少或太大都会把我们踢出“区域”。

Taking control of excess stress has numerous benefits, whether they be purely physical, such as improved immune function, blood pressure, and so on; or mental, such as clearer thinking, improved focus, and increased likelihood of finding flow states.

控制过度的压力有很多好处，无论是纯粹的身体压力，如改善的免疫功能，血压等； 或心理上的思考，例如思维更清晰，专注力提高以及发现流动状态的可能性增加。

As a programmer, with a mentally demanding job, it’s natural to look for ways to improve the quality of your thinking, and stress management is a direct route.

作为一名从事精神要求很高的程序员，很自然地寻找提高思维质量的方法，而压力管理是一条直接的途径。

A stressed person is emotionally reactive, which often affects communication and decision-making. Learning to manage excessive stress naturally leads to emotional balance, which has a knock-on effect in all of your relationships: relaxed people are easier to be around.

压力大的人情绪激动，这通常会影响沟通和决策。 学会处理过度的压力自然会导致情绪平衡，这对您所有的人际关系都有连锁React：放松的人更容易相处。

Programmer burnout is a real phenomenon, and often job stress is a big factor. I’ve personally experienced it twice (which is how I came to learn so much about stress!).

程序员的倦怠是一个真实的现象，通常工作压力是一个很大的因素。 我亲身经历了两次(这就是我来学习压力的方法！)。

In all engineering projects, preventative measures are cheaper and more effective long term. So if you feel you’re on the way to burnout, why not apply this approach to stress management in your life?

在所有工程项目中，长期而言，预防措施更便宜且更有效。 因此，如果您觉得自己正要精疲力尽，为什么不将这种方法应用于生活中的压力管理呢？

So how does stress play out in your life? Just enough? Too much? What could you do today to start reducing the burden?

那么，压力如何在您的生活中发挥出来？ 正好？ 太多了？ 您今天可以采取什么措施来减轻负担？

Email me — daragh at my domain (codingmindfully) dot com and let me know!

给我发送电子邮件-daragh在我的域(请谨慎编码)dot com，让我知道！

翻译自: https://www.freecodecamp.org/news/a-coders-guide-to-managing-stress-46f2bbb49a8e/

程序员学习指南