30歲之前，5個行爲會將你精力耗盡

In all likelihood, you know what burnout feels like: Exhaustion, disinterest, poor performance, irritability, lack of empathy.
在所有可能發生的事情中，你知道精力耗盡什麼感覺麼？筋疲力盡、無趣、表現差、易怒、缺乏同情心。

The media often claims it’s caused by bad work environments; bad coworkers; bad bosses.
媒體常常將其歸咎於糟糕的工作環境、糟糕的同事以及糟糕的老闆。

This is partially true: Employees with large caseloads experience burnout more often.
有較大工作量的員工更容易精力耗盡，這種說法部分正確。

And individuals whose jobs revolve around people — such as social workers, customer service representatives, teachers, nurses and police officers — are particularly predisposed it.
工作是與人打交道的職業，例如社會工作者、顧客服務代表、老師、護士和公安幹警，特別容易疲勞。

Yet research also shows that some employees are more likely to burn out than others in identical work environments. Burnout is weakly correlated to stressful life events but closely linked to traits such as neuroticism and low self-esteem. The evidence for burnout’s internal risk factors is, indeed, well established: A study published in Work and Stress concluded that "Employee personality is consistently related to burnout."
研究顯示，相同的工作環境下有些員工更容易耗盡精力。精力耗盡雖然與生活中有壓力的事件關係不大，但與神經過敏和自卑等性格特點則關係密切。實際上，精力耗盡內在危險因素的證據已經被確認。一項發表在《工作與壓力》上的研究得出結論：員工性格特點始終與精力耗盡有關。

Common burnout prescriptions — like rest, medication and vacation — can temporarily relieve our symptoms. But until we permanently alter the behaviors exacerbating our exhaustion, we’ll remain rutted in perpetual recovery. Because, after all, what we do is inextricably linked to how we feel.
精力耗盡常見的治療藥方，包括休息、藥物治療和休假，都能夠暫時緩解你的症狀。但只有永久性地改變使我們精力耗盡的行爲，我們才能擺脫它。因爲，畢竟，我們所做的都是跟着感覺走的。

Below are five changeable behaviors that fuel burnout:
如下是引起精力耗盡的五個可以改變的習慣：

1. Lack of focus
1. 注意力缺乏

Sometimes we know our calling at our core but don’t pursue it. One study found that incongruence between implicit and explicit motives decreases wellbeing. Translation: saying or doing stuff we don’t actually want is unhealthy.
有時知道內心的呼喚，但我們卻不追求它。一項研究發現，含蓄與直截了當動機之間的矛盾會降低幸福感。也就是說：做我們並不願意的事情是不健康的。

Choose what you want to do carefully, and then commit wholeheartedly. One study found that professional commitment even has a buffering effect on the development of illness.
仔細地選擇你想做的，然後全身心地投入。一項研究發現，專業投入甚至起到減緩病情的作用。

-obsession
2.自戀

Self-obsession materializes in several ways. The most obvious is narcissism, which is linked to burnout among students. In the workplace, narcissism can manifest as conviction of specialness, entitlement, poor teamwork or lack of compassion.
自戀具體有多種表現方式。最明顯的是自我陶醉，這是學生精力耗盡的原因。在工作場所，自我陶醉可表現爲對特殊性的堅信、尋求權益、團隊合作表現差或缺少同情心。

How do we overcome self-obsession?
如何克服自戀？

Help people and be kind to yourself. Interestingly, self-compassion — "treating oneself warmly during times of hardship" — is negatively correlated with rumination; you can be kind to yourself without fixating on yourself. Instead of freaking out about something you did wrong at work for days, take responsibility, forgive yourself and move on. Simple but hard!
幫助別人並對自己好一些。有趣的是，自戀在困難時期對待自己很熱情，偏執越嚴重則反思越少。對自己好一些，但不會一直這樣。與其因在工作中做錯事而害怕，不如敢於承擔責任、原諒自己，然後繼續。說起來簡單做起來難！

ectionism
3.完美主義

Unhealthy perfectionism — fixation on flawless performance, dread of failure and obsessive approval seeking — predicts burnout. Likewise, acting "Type A" is related to emotional exhaustion, higher burnout levels and reduced job satisfaction. It’s also, incidentally, an established risk factor for coronary heart disease.
不健康的完美主義會導致精力耗盡。具體表現爲：執着於無瑕疵的表現，害怕失敗，並強迫尋求獲得批准。同樣地，追求“A類”表現與情感衰竭、精力耗盡和工作滿意度降低有關。順便提一句，它也被確認是引發冠心病的危險因素。

Moreover, because perfectionism causes highly negative feelings when we don’t attain goals, it lowers individual initiative and decreases job passion over time. That is, though perfectionism is typically considered a professional attribute, it’s ultimately demotivating.
另外，目標不能實現，會引起完美主義者高度的負面情緒，從而會降低個人的意願，並且隨着時間的推移而降低工作激情。雖然，完美主義通常被認爲是一個職業優點，但它最終會打擊積極性。

usion
4.自我隔離

Workplace friendships increase individual innovation and weaken the relationship between unhealthy perfectionism and job burnout. Teachers with higher perceived levels of coworker support report less stress.
工作場所的友誼會增加個人的創新能力，並弱化不健康的完美主義與精力耗盡的關係。在教師行業裏，受到同事讚賞的老師壓力水平相對較低。

By contrast, workers' inability or unwillingness to be intimate with others — what some researchers call social pessimism — predicts poor subjective wellbeing at work.
相比而言，員工的社交無能或不願意與其他人交往，即一些學者所稱的社會悲觀情緒，在工作中會導致較差的主觀幸福感。

Instead of adopting a sweeping, unrealistic resolution like "always say yes to invitations," consider what kinds of people and social engagements energize you. Remember that hanging out with anxious people may, in turn, make you anxious. Cherry-pick who you’re around, and prioritize these relationships.
與其接受一個影響廣泛的、不切實際的決定，例如一直不忍心拒絕邀請，倒不如考慮什麼類型的人和社會活動能給予你力量。記住，與焦慮的人在一起，可能反過來弄得你也很焦慮。篩選與你在一起的人，並且把這些關係放在優先位置。

5. Pessimism
5. 悲觀主義

Of all the above traits, pessimism is the one most closely and frequently associated with burnout. Cynical employees are less likely to seek challenges, social support and feedback at work. The consequence is insufficient resources and impending burnout. Pessimism produces more stress hormones, while optimism is associated with less burnout and job exhaustion.
在以上所有特點中間，悲觀主義是與精力耗盡最接近和關係最緊密的。悲觀的員工很少能在工作中尋求挑戰、社會支持和反饋。結果導致資源短缺和即將發生的精力耗盡。悲觀會產生更多的壓力荷爾蒙，而樂觀很少與筋疲力盡及工作熱情耗竭有關。

In one study, asthmatics inhaled basic saline solutions. Those told the solution didn’t do anything experienced no symptoms. Of those told they were instead inhaling allergens, 47.5% experienced attacks. What we believe about our environments directly affects our energy, health and wellbeing — regardless of the reality.
在一項研究中，哮喘病患者吸入鹽水溶液。感覺這些溶液不起作用的人，幾乎沒有症狀。轉而吸入變應素的人，47.5%遭受過哮喘發病。不管現實如何，我們堅信的環境會直接影響我們的能量、健康和幸福。

It’s not fair or accurate to say that burnout is all in our heads. But our attitude pertains more to how we feel about work than we might think.
把所有導致精力耗盡的原因歸咎於我們的大腦是既不公平也不正確的。但我們的觀點，比想象中與我們工作中的感覺更密切。

Burnout doesn't just reduce job satisfaction. Chronically burned out workers exhibit poor memory and difficulty concentrating. They're also more likely to experience depression, anxiety, headaches, gastrointestinal infections, sleep disturbance and neck pain.
精力耗盡不只會降低工作滿意度。長期筋疲力盡的員工會表現出糟糕的記憶和很難集中的精力。他們更可能遭受沮喪、焦慮、頭疼、腸胃感染、難以入睡和脖子疼。

They disproportionately suffer from alcoholism and cardiovascular disease. One ten-year study concluded that "burnout, especially work-related exhaustion, may be a risk for overall survival."
他們更多地遭受酗酒和心血管疾病。一項10年的研究得出如下結論：精力耗盡，特別是與工作相關的筋疲力盡，可能會威脅生命健康。