工作有壓力？戰勝疲憊的4種方法
Ever call in sick because you physically don’t think you can make it to the office? That burned out feeling — so humorously portrayed in movies like Office Space — is no joke. In fact, workplace stress can lead to serious health issues, like obesity and cardiovascular disease. But preventing burnout, and treating it early, can help you stay both healthy and productive.
你是否曾經因爲身體不適不能上班而請病假？這種筋疲力盡的感覺不是開玩笑，它在如《上班一條蟲》這樣的電影中幽默地描繪出來。事實上，工作壓力可以引起嚴重的健康問題，如肥胖和心血管疾病。但是預防精疲力竭並早日進行治療，可以幫助你保持健康和有效率。
Fried: Why You Burn Out and How to Revive, a new book by psychologist Joan Borysenko, Ph.D, addresses this important issue. She dealt with her own burnout as a busy mom and Harvard Medical School instructor, when she was working with AIDS patients for 80 hours a week while also tending to her own small children.
心理學家Joan Borysenko哲學博士在其新書《Fried: Why You Burn Out and How to Revive》中論述這一重要問題。她作爲一名忙碌的母親和哈佛醫學院講師，一週跟艾滋病患者共事80小時並照顧自己年幼的孩子時，自己應對這種精疲力竭。
Borysenko’s first tip? Know that being fried is both natural and progressive: “It starts with sincere commitment to work that leads to overwork. Then self-care goes down the drain, your priorities shift away from family and friends to more work, you lose empathy for clients and co-workers, and you feel emotionally overwhelmed, physical health declines, and the quality of your work plummets.” Women should be particularly alert for it, since we usually take on the majority of the “second shift” at home: “In spite of all the progress we’ve made in gender equality, the average working mother does two hours a day more housework than her mate,” notes Borysenko.
Borysenko的第一個提示？明白精疲力竭是很自然又越來越嚴重的：“它從真誠投入工作開始，導致工作過度。然後，自我照顧變得每況愈下，你優先考慮的事情從家庭和朋友更多轉向工作，你對客戶和同事失去同情心，你感覺情緒上的不知所措，身體健康狀況下降，工作質量一落千丈。”女性尤其應該對此提高警覺，因爲我們在家通常承擔大多數“第二班”的重擔：“儘管我們在性別平等上所做的努力，一般的職業母親每天要比她的配偶多做兩個小時的家務。”Borysenko指出。
Here are Borysenko’s 4 best ways to beat burnout:
下面是Borysenko4種戰勝筋疲力盡的最好方法：
1. Burnout vs. Depression: Know the Difference
1. 精疲力竭vs. 沮喪：瞭解兩者的不同
Depression and burnout can look the same — exhaustion, loss of interest and lowered productivity — but they’re not the same. “Burnout is work-related while depression affects your entire life,” says Borysenko. “If you’re burned out and you get a long enough vacation, you revive, whereas depressed people do not.”
沮喪和筋疲力盡可以看做一樣——疲憊，失去興趣和降低效率——但是它們是不同的。“精疲力竭是跟工作有關的，而沮喪影響你的整個生活。”Borysenko說。“如果你感到精疲力竭，進行一個足夠長的假期後，你會恢復精力，然而沮喪的人並不能恢復。”
2. Redo Your ‘To Do’ List
2. 重新規劃待辦事項
Ever feel like your ‘To Do’ list is like one of those birthday candles that never blows out, instead regenerating like (depressing) magic? Cut it down — especially travel, if it takes you away from loved ones. “I now travel less than 15% of the time, and have learned to say yes to what gives me energy — like being outdoors, listening to music, hanging out with friends, and researching ideas that I’m passionate about — and no to requests from others that drain me,” says Borysenko. For you, this might mean stopping work at a set time or making Sunday “family day.” And if you can’t cut back in your current role, you might need to find a new position, either within your company or elsewhere.
曾經感覺你的待辦事項就如生日蠟燭般永不熄滅，而不是像魔法般再生嗎？減少待辦事項，尤其是在旅途中，它會使你離你的親人更遠。“我現在旅行比當時低了15%，並學習到對任何給我能量的事情說是——如戶外活動，聽聽音樂，跟朋友出去玩和研究我熱情關心的想法——和對使我感到疲憊的事情說不。”Borysenko說。對於你，這可能意味着在特定的時間裏停止工作或把週日當成“家庭日”。如果你不能減少你目前的任務，那麼你可能需要尋找一個新的職位，或者在公司，或者其他地方。
3. Unplug Before You Unravel
3. 解決問題之前先疏通
Being constantly logged on is a huge risk factor for burnout. “The influx of information via email and the imperative to respond ASAP, 24/7 is a prime cause of burnout,” she says. “That’s why a day a week of being unplugged can help save your sanity, your creativity, and your capacity to show up in a loving way in your relationships.” If you can’t log off for a whole day, at least try going offline for a few hours daily — and no, when you’re asleep doesn’t count!
不斷地開機工作是變得筋疲力盡一個巨大的風險因素。“大量信息涌入電子郵件和對儘快做出迴應的命令，24/7是導致精疲力竭的主要因素。”她說。“這就是爲什麼每週每天進行疏通可以幫助你保持頭腦清醒，創造力和在人際關係中展現出可愛的一面的能力。”如果你一整天都不能註銷，那麼至少嘗試每天幾個小時處於脫機狀態——而且不包括你睡覺的時時間！
4. Don’t Ignore It
4. 不要忽視它
No matter which of these tricks you’re trying — or even if you’re looking for a new position altogether — just be sure you put a priority on getting better. “Untreated burnout leads to physical illness, compromised relationships, a deep feeling of emptiness, a good chance of using drugs or alcohol to reduce your pain, and a decided decrement in performance,” says Borysenko. On an airplane they say to put your oxygen mask on before you help those around you. Treating burnout and keeping yourself healthy is like putting on that mask, giving you the energy you need to be productive at work and happy at home.
無論你採用什麼方式，或即使你完全在尋找一個新的職位，只要確保你的重點是要變得更好。“未治療的精疲力竭引起身體疾病，受損的人際關係，深度的空虛感，更有可能濫用毒品或酒精來減少痛苦，和表現的明顯下降。”Borysenko說。在飛機上，他們告訴你先戴上氧氣罩再去幫助周圍的人。治療精疲力竭和保持自身健康就如戴上那個面罩，給你提供工作效率和在家保持快樂的能量。
