当你的压力越来越大，让人恼火的时候，情绪很容易就占据了你的上风。如果你在一个专业的环境中，这可能是有害的。下次当你即将爆发压力时，试试这个。

搜索你自己领导研究所（SIY）是一个由Google开发的用于内部使用的正念程序，但现在已经向公众开放了。下一次当你感到不知所措时，SIY建议你练习“西伯利亚北铁路”反应（或SBNRR）：

1. Stop: This is the most important step. Instead of becoming wrapped up in the emotion or making an impulse decision, just stop. Decide to take a moment.
2. Breathe: Take a deep breath. This helps clear your mind, as well as helps physiologically calm down your brain.
3. Notice: Notice what you’re experiencing on a moment to moment basis. What are you feeling in your body? What emoti*** are you experiencing? Is it static or is it changing? Does the emotion seem out of proportion compared to the trigger?
4. Reflect: What’s causing the emotion? Is it the right resp***e? Is a part of you feeling attacked, belittled or threatened? Is there a story to the experience you’re having?
5. Respond: Think of all the different courses of acti*** you can take. C***ider the kindest, most compassionate way to respond to the situation (even if you don’t take that path.) Finally, make a c***cious decision on how to respond.

正如SIY讲师robertchender在businessinsider向sh****ebowitz解释的那样，你练习得越多，效果就越明显。如果你想为你的下一次崩溃做好准备，陈德建议你想想你最近在工作中经历的一个具有挑战性的情况，并在头脑中经历这个过程。最终，它将成为一个自动的过程，你将能够在短短的几分钟内收集自己。

正念和负面情绪|通过Business Insider在领导力研究所内部搜索

埃里克F。布兰伯格。