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(jīng)因?yàn)樯眢w不適不能上班而請(qǐng)病假？這種筋疲力盡的感覺(jué)不是開(kāi)玩笑，它在如《上班一條蟲(chóng)》這樣的電影中幽默地描繪出來(lái)。事實(shí)上，工作壓力可以引起嚴(yán)重的健康問(wèn)題，如肥胖和心血管疾病。但是預(yù)防精疲力竭并早日進(jìn)行治療，可以幫助你保持健康和有效率。您看到來(lái)自www.233.com的新聞
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(xué)家Joan Borysenko哲學(xué)博士在其新書(shū)《Fried： Why You Burn Out and How to Revive》中論述這一重要問(wèn)題。她作為一名忙碌的母親和哈佛醫(yī)學(xué)院講師，一周跟艾滋病患者共事80小時(shí)并照顧自己年幼的孩子時(shí)，自己應(yīng)對(duì)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(gè)提示？明白精疲力竭是很自然又越來(lái)越嚴(yán)重的：“它從真誠(chéng)投入工作開(kāi)始，導(dǎo)致工作過(guò)度。然后，自我照顧變得每況愈下，你優(yōu)先考慮的事情從家庭和朋友更多轉(zhuǎn)向工作，你對(duì)客戶和同事失去同情心，你感覺(jué)情緒上的不知所措，身體健康狀況下降，工作質(zhì)量一落千丈。”女性尤其應(yīng)該對(duì)此提高警覺(jué)，因?yàn)槲覀冊(cè)诩彝ǔ３袚?dān)大多數(shù)“第二班”的重?fù)?dān)：“盡管我們?cè)谛詣e平等上所做的努力，一般的職業(yè)母親每天要比她的配偶多做兩個(gè)小時(shí)的家務(wù)?！盉orysenko指出。
Here are Borysenko’s 4 best ways to beat burnout：
下面是Borysenko4種戰(zhàn)勝筋疲力盡的方法：
1. Burnout vs. Depression： Know the Difference
1. 精疲力竭vs. 沮喪：了解兩者的不同
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?！熬Ａ呤歉ぷ饔嘘P(guān)的，而沮喪影響你的整個(gè)生活?！盉orysenko說(shuō)?！叭绻愀械骄Ａ?，進(jìn)行一個(gè)足夠長(zhǎng)的假期后，你會(huì)恢復(fù)精力，然而沮喪的人并不能恢復(fù)?！?BR> 2. Redo Your ‘To Do’ List
2. 重新規(guī)劃待辦事項(xiàng)
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 reserrching 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(jīng)感覺(jué)你的待辦事項(xiàng)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(xiàng)，尤其是在旅途中，它會(huì)使你離你的親人更遠(yuǎn)?！拔椰F(xiàn)在旅行比當(dāng)時(shí)低了15%，并學(xué)習(xí)到對(duì)任何給我能量的事情說(shuō)是——如戶外活動(dòng)，聽(tīng)聽(tīng)音樂(lè)，跟朋友出去玩和研究我熱情關(guān)心的想法——和對(duì)使我感到疲憊的事情說(shuō)不?！盉orysenko說(shuō)。對(duì)于你，這可能意味著在特定的時(shí)間里停止工作或把周末當(dāng)成“家庭日”。如果你不能減少你目前的任務(wù)，那么你可能需要尋找一個(gè)新的職位，或者在公司，或者其他地方。
3. Unplug Before You Unravel
3. 解決問(wèn)題之前先疏通
Being constantly logged on is a huge risk factor 佛如 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(kāi)機(jī)工作是變得筋疲力盡一個(gè)巨大的風(fēng)險(xiǎn)因素。“大量信息涌入電子郵件和對(duì)盡快做出回應(yīng)的命令，24/7是導(dǎo)致精疲力竭的主要因素?！彼f(shuō)?！斑@就是為什么每周每天進(jìn)行疏通可以幫助你保持頭腦清醒，創(chuàng)造力和在人際關(guān)系中展現(xiàn)出可愛(ài)的一面的能力?！比绻阋徽於疾荒茏N，那么至少嘗試每天幾個(gè)小時(shí)處于脫機(jī)狀態(tài)——而且不包括你睡覺(jué)的時(shí)時(shí)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(wú)論你采用什么方式，或即使你完全在尋找一個(gè)新的職位，只要確考試用書(shū)保你的重點(diǎn)是要變得更好?！拔粗委煹木Ａ咭鹕眢w疾病，受損的人際關(guān)系，深度的空虛感，更有可能濫用毒品或酒精來(lái)減少痛苦，和表現(xiàn)的明顯下降?！盉orysenko說(shuō)。在飛機(jī)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(gè)面罩，給你提供工作效率和在家保持快樂(lè)的能量。
你是否曾經(jīng)因?yàn)樯眢w不適不能上班而請(qǐng)病假？這種筋疲力盡的感覺(jué)不是開(kāi)玩笑，它在如《上班一條蟲(chóng)》這樣的電影中幽默地描繪出來(lái)。事實(shí)上，工作壓力可以引起嚴(yán)重的健康問(wèn)題，如肥胖和心血管疾病。但是預(yù)防精疲力竭并早日進(jìn)行治療，可以幫助你保持健康和有效率。您看到來(lái)自www.233.com的新聞
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(xué)家Joan Borysenko哲學(xué)博士在其新書(shū)《Fried： Why You Burn Out and How to Revive》中論述這一重要問(wèn)題。她作為一名忙碌的母親和哈佛醫(yī)學(xué)院講師，一周跟艾滋病患者共事80小時(shí)并照顧自己年幼的孩子時(shí)，自己應(yīng)對(duì)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(gè)提示？明白精疲力竭是很自然又越來(lái)越嚴(yán)重的：“它從真誠(chéng)投入工作開(kāi)始，導(dǎo)致工作過(guò)度。然后，自我照顧變得每況愈下，你優(yōu)先考慮的事情從家庭和朋友更多轉(zhuǎn)向工作，你對(duì)客戶和同事失去同情心，你感覺(jué)情緒上的不知所措，身體健康狀況下降，工作質(zhì)量一落千丈。”女性尤其應(yīng)該對(duì)此提高警覺(jué)，因?yàn)槲覀冊(cè)诩彝ǔ３袚?dān)大多數(shù)“第二班”的重?fù)?dān)：“盡管我們?cè)谛詣e平等上所做的努力，一般的職業(yè)母親每天要比她的配偶多做兩個(gè)小時(shí)的家務(wù)?！盉orysenko指出。
Here are Borysenko’s 4 best ways to beat burnout：
下面是Borysenko4種戰(zhàn)勝筋疲力盡的方法：
1. Burnout vs. Depression： Know the Difference
1. 精疲力竭vs. 沮喪：了解兩者的不同
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?！熬Ａ呤歉ぷ饔嘘P(guān)的，而沮喪影響你的整個(gè)生活?！盉orysenko說(shuō)?！叭绻愀械骄Ａ?，進(jìn)行一個(gè)足夠長(zhǎng)的假期后，你會(huì)恢復(fù)精力，然而沮喪的人并不能恢復(fù)?！?BR> 2. Redo Your ‘To Do’ List
2. 重新規(guī)劃待辦事項(xiàng)
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 reserrching 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(jīng)感覺(jué)你的待辦事項(xiàng)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(xiàng)，尤其是在旅途中，它會(huì)使你離你的親人更遠(yuǎn)?！拔椰F(xiàn)在旅行比當(dāng)時(shí)低了15%，并學(xué)習(xí)到對(duì)任何給我能量的事情說(shuō)是——如戶外活動(dòng)，聽(tīng)聽(tīng)音樂(lè)，跟朋友出去玩和研究我熱情關(guān)心的想法——和對(duì)使我感到疲憊的事情說(shuō)不?！盉orysenko說(shuō)。對(duì)于你，這可能意味著在特定的時(shí)間里停止工作或把周末當(dāng)成“家庭日”。如果你不能減少你目前的任務(wù)，那么你可能需要尋找一個(gè)新的職位，或者在公司，或者其他地方。
3. Unplug Before You Unravel
3. 解決問(wèn)題之前先疏通
Being constantly logged on is a huge risk factor 佛如 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(kāi)機(jī)工作是變得筋疲力盡一個(gè)巨大的風(fēng)險(xiǎn)因素。“大量信息涌入電子郵件和對(duì)盡快做出回應(yīng)的命令，24/7是導(dǎo)致精疲力竭的主要因素?！彼f(shuō)?！斑@就是為什么每周每天進(jìn)行疏通可以幫助你保持頭腦清醒，創(chuàng)造力和在人際關(guān)系中展現(xiàn)出可愛(ài)的一面的能力?！比绻阋徽於疾荒茏N，那么至少嘗試每天幾個(gè)小時(shí)處于脫機(jī)狀態(tài)——而且不包括你睡覺(jué)的時(shí)時(shí)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(wú)論你采用什么方式，或即使你完全在尋找一個(gè)新的職位，只要確考試用書(shū)保你的重點(diǎn)是要變得更好?！拔粗委煹木Ａ咭鹕眢w疾病，受損的人際關(guān)系，深度的空虛感，更有可能濫用毒品或酒精來(lái)減少痛苦，和表現(xiàn)的明顯下降?！盉orysenko說(shuō)。在飛機(jī)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(gè)面罩，給你提供工作效率和在家保持快樂(lè)的能量。