5個方法，助你工作更留心，休息更舒暢

If you’re feeling exhausted and overworked, you’re not alone. According to a new study reported on BMJ Journals’ website, job burnout’s on the rise: 97 percent of participants reported non-restorative sleep and 23 percent indicated high levels of job strain.
如果你感到筋疲力盡、工作過度，你不是一個人。根據《英國醫學會期刊》的網站最新發布的一項研究，工作帶來的精神崩潰比重日漸上升：百分之九十七的受訪者具有無恢復精神效果的睡眠，百分之二十三的受訪者則遭受高水平的工作壓力。

Well, the more you start incorporating slight changes on a daily basis, the easier it will be to follow through with implementing them the night before a big job interview or presentation at the office.
不過，如果你在日常習慣做出的小變動越多，你就更能順暢地在面試或演說的前一天晚上實施起來。

It’s never too late to change your habits to reduce burn out and become more mindful and restful – your health and your employer will thank you for it.
改變習慣、減少崩潰，留心工作、充足睡眠永遠都不晚——你的健康和僱主都會感激你的。

1. Charge your phone outside your bedroom.
1. 不在臥室給手機充電。

“It’s a portal to every distraction in your life,” says Arianna Huffington, author of The Sleep Revolution: Transforming Your Life One Night at a Time, CEO of Thrive Global, co-founder and former editor-in-chief of The Huffington Post, at a recent New York Women in Communications’ event. If you have insomnia, roll over, don’t be tempted to check messages (and whatever you do, definitely don’t answer them and hit send!)
“這是帶來生活幹擾的源頭，”Arianna Huffington在最近一場紐約女性交流活動中說道。Arianna是《睡眠革命：改變生活從每晚開始》的作者，Thrive Global公司的行政總裁，也是《赫芬頓郵報》網站的創始人之一以及前主編。如果你失眠，輾轉反側，不要試圖查看信息（並且不管你做什麼，絕對不要回復和發送信息！）

2. Only read books in bed.
2.在牀上只閱讀。

As in real ones. “They shouldn’t have screens,” Huffington points out. Plus, they shouldn’t be work-related. As you wind down from a busy day, much like children create a transition with a bath and then a bed time story, you too should create a ritual to unwind and commit to reading books with old school, you know, pages.
就像閱讀真正的書籍一樣。“但是這些書籍不能帶有屏幕，”Huffington指出。再者，這些書籍的內容不能與工作相關。因爲當你經歷了忙碌的一天，你就很想像孩子一樣營造一個過渡環節：洗個澡然後聽一個睡前故事，你很希望形成一個放鬆的習慣然後堅持閱讀古老形式的書本，你懂的，紙張製作的書本。

3. Start the day with a clear head.
3. 帶着清晰的頭腦開始新的一天。

On the flip side, when each morning begins a new day, start it with a clean slate. During a recent trip to Quebec City, at Le Monastère des Augustines, a hotel and wellness spa, there was something unfamiliar and downright refreshing about eating breakfast in its restaurant full of local, organic, nourishing food. That is, pure silence. Although a few couples looked uneasy, clearly attempting to communicate with one another via eye contact, overall there was something pretty spectacular about this ritual when I kept it simple by thinking about the day ahead, methodically and un-rushed, ensconced in silence.
另一方面，早晨寓意着新的一天到來，那麼每天清零再來吧。在最近一次前往魁北克市的出差，我在Le Monastère des Augustines暫住，這是一家酒店和運動健康水療中心。在那裏充滿當地風味、有機營養食品的飯店享用早餐，我感到有某種的異域風情和徹底的新鮮感。那就是，純粹的寧靜。儘管有些夫妻看起來不太輕鬆，顯然嘗試與伴侶以眼神交流的方式溝通，不過總的來說這種早餐儀式帶着某種異常驚人的效果，我把它簡化爲思考一天的流程，有條理地，不疾不徐，在安靜中安排一切。

4. Do yoga or meditate.
4. 做瑜伽或冥想。

Another way to clear your head and reduce burnout? Stretch. During that quick getaway trip from New York City, I managed to get out of bed by 7 a.m. on a holiday to participate in one of the hotel’s movement and wellness activities. Doing light stretches among a bilingual instructed class meant I could happily zone out at that hour. Being in touch with the physical somehow makes room for mental space, thoughts, brainstorms and overall rebooting. The same holds true midday if you need to clear your head. Instead of grabbing a Snickers bar, go for a walk instead. That’s the key – being mindful before it reaches the point of an overt frazzled state when you need to abruptly exert energy by strutting away with gusto, rather than calm, peace and serenity. There’s more power in the latter, technically.
另外一個清除頭腦雜念和減少崩潰的方法是什麼？那就是做伸展運動。在那次從紐約城出發的短期度假旅行，我設法早上7點鐘起牀參加酒店舉辦的一個活動或運動健康活動。在雙語指引的課程中，進行輕度的伸展運動，我能夠快樂地放空自己。與身體進行聯結在某種程度上能夠給思維空間、思緒、頭腦風暴以及總體重啓騰出空間。同樣的方法也適用於中午，如果你需要一個清晰的頭腦的時候。與其拿一塊巧克力棒，倒不如出去走一走。那就是關鍵——當你需要突然以興趣支撐而不是冷靜，和平與平靜的來灌輸能量，在達到明顯的疲憊狀態臨界點之前，你要多加留心。後者在技術上會帶來更多能量。

5. Schedule monthly mental health days (and truly log off!).
5. 安排每月心理健康日（完全遠離工作！）

As much as we like to think we’re indispensable, really we’re not. Your company will not implode during your eight or 10-hour absence (or more — yes you need to take vacations! Then, there’s the money factor, too. According to Project: Time Off, last year Americans wasted over $658 million vacation days!
正如我們認爲我們多麼的不可缺少，實際上也是那麼的不重要。你的公司不會因此而崩塌：你離開了8或10小時（或更長時間——是的，你需要假期！然後，就需要考慮金錢因素。根據《項目：休假》的研究，全年美國人在度假上就花費了六億五千八百萬美元！）

Be diligent about taking at least one day out of the month for you. Ideally it would occur during the week but even if it’s on a weekend, take one day and go to a nearby park and read a book, take a nap, unplug.
你得“勤勤懇懇地”每個月至少騰出一天的時間。理想情況下可能是工作日，不過即使是週末，也要騰出一天來到附近的公園走一走，閱讀一本書，打個盹兒，短暫休息。

Chances are, not only will you feel more relaxed as a result, when you return to work the next business day, you’ll feel more refreshed, engaged and creative. Hopefully your employer espouses wellness as part of their company culture as well – if not, you know what to do – find one that does.
有可能，你最終不僅感到更加放鬆，當你迴歸工作的時候，你會感到更精神，更具專注力，更有創造力。但願你的僱主把身體健康納入公司文化的一部分——如果並非如此，你知道你該怎麼做——找到一家這麼做的公司。