Whether working from home or not, many people are feeling burned out during the coronavirus pandemic.
在新冠疫情期間，無(wú)論是否在家工作，許多人都感到筋疲力盡。
A new survey found that nearly 90% of respondents in more than 40 countries felt that their work lives were getting worse during the pandemic. And more than 60% felt that they were experiencing burnout often or very often.
一項(xiàng)新的調(diào)查發(fā)現(xiàn)，在40多個(gè)國(guó)家中，近90%的受訪者認(rèn)為他們的工作生活在疫情期間變得更糟。超過(guò)60%的人稱他們經(jīng)?；蚍浅ｎl繁地感到精力枯竭。
Workplace burnout was a growing problem in many professions even before the pandemic.
其實(shí)在疫情爆發(fā)之前，職場(chǎng)倦怠在許多行業(yè)都是一個(gè)日益嚴(yán)重的問(wèn)題。
For example, burnout has been common among physicians and health care workers for years.
例如，多年來(lái)，職業(yè)倦怠在醫(yī)生和衛(wèi)生保健工作者中很常見(jiàn)。
In 2019, the World Health Organization brought some attention to the issue by defining burnout as a syndrome associated with chronic stress at work that goes unmanaged.
2019年，世界衛(wèi)生組織將倦怠定義為一種與工作中的慢性壓力相關(guān)的綜合征，引起了人們對(duì)這個(gè)問(wèn)題的關(guān)注。
It's important to address burnout because it has serious consequences for individuals' mental health — it's a risk factor for depression, substance abuse and even suicide.
解決職業(yè)倦怠很重要，因?yàn)樗鼘?duì)個(gè)人的心理健康有嚴(yán)重的影響——它是構(gòu)成抑郁、藥物濫用甚至自殺的風(fēng)險(xiǎn)因素。
Burnout can also be contagious and often affects entire workplaces.
倦怠也會(huì)傳染，通常會(huì)影響整個(gè)工作場(chǎng)所。
We asked some of the top experts on the topic for tips to recognize and address burnout in oneself and in the workplace. Here's what they told us.
我們向這方面的頂級(jí)專家咨詢了一些方法，以認(rèn)識(shí)和解決個(gè)人和工作場(chǎng)所的倦怠。下面是他們告訴我們的內(nèi)容。
Burnout is more than you think.
倦怠比你認(rèn)為的要復(fù)雜得多。
Psychologist Christina Maslach of the University of California, Berkeley has been studying job-related burnout since the 1970s.
加州大學(xué)伯克利分校的心理學(xué)家克里斯蒂娜·馬斯拉克自20世紀(jì)70年代以來(lái)一直在研究與工作相關(guān)的職業(yè)倦怠。
She says burnout is more than the exhaustion that people think defines the experience. In fact, burnout has three components.
她說(shuō)，精疲力竭不僅僅是人們認(rèn)為定義體驗(yàn)的疲憊。事實(shí)上，倦怠有三個(gè)組成部分。
One is the exhaustion — physical and emotional — you feel when you've been too stressed at work for too long.
一種是疲憊——身體上的和情感上的——當(dāng)你在長(zhǎng)時(shí)間的工作壓力下感到疲憊。
But burnout also comes with a feeling of cynicism about work.
但倦怠還會(huì)伴隨對(duì)工作的厭惡。
"You know, it's ... 'take this job and shove it' sort of thing," says Maslach.
“你知道，這種感覺(jué)就是……馬斯拉奇說(shuō):“想把這份工作塞進(jìn)某個(gè)垃圾桶。”
"And you begin to switch from trying to do your very best all the time to do the bare minimum."
“然后你開始從總是盡最大努力轉(zhuǎn)變?yōu)楸M最小努力?！?/p>
The third component, she says, is when you start to blame yourself for it.
第三點(diǎn)，她說(shuō)，是當(dāng)你開始責(zé)怪自己的時(shí)候倦怠就產(chǎn)生了。
"Thinking, 'What has gone wrong with me?' 'Why am I not good at this?' 'Why can't I handle it?' "
“你會(huì)想，'我怎么回事？’'我為什么做不好？’“我怎么就搞不定呢？””
One way to catch the early signs is to make a daily practice of asking yourself multiple times during your workday how you are feeling, says Dr. Jessi Gold, a psychiatrist at the Washington University in St. Louis.
圣路易斯華盛頓大學(xué)的精神病學(xué)家杰西·戈?duì)柕虏┦空f(shuō)，發(fā)現(xiàn)早期癥狀的一種方法是每天練習(xí)在工作期間多次問(wèn)自己感覺(jué)如何。
"It can even be helpful to sort of note your mood throughout the day," says Gold.
“甚至你可以在一天把自己的心情記錄下來(lái)，會(huì)很有幫助，”戈?duì)柕抡f(shuō)。
"Like, 'Every time I have a meeting with so-and-so, I feel horrible, and then every time I'm with this person or doing this thing, that's where I find most meaning.' "
“比如，'每次我和某某人開會(huì)，我都感覺(jué)很糟糕，然后每次我和這個(gè)人在一起，或者做這件事，那才是我覺(jué)得最有意義的地方?！?/p>
Lack of control is one factor in causing burnout, so knowing those things can help you find ways to reduce the more stressful parts of your job or find ways to buffer the stressful bits with things you enjoy.
缺乏控制是導(dǎo)致倦怠的一個(gè)因素，所以了解這些事情可以幫助你找到方法來(lái)減少工作中更有壓力的部分，或者找到方法用你喜歡的事情來(lái)緩沖壓力。
For people working from home during the pandemic, Gold suggests creating a workday routine like you had when you worked from an office.
對(duì)于疫情期間在家工作的人，戈?duì)柕陆ㄗh創(chuàng)建一個(gè)像在辦公室工作時(shí)那樣的日常工作方式。
"Get up at the same time, get dressed," she says. "Sometimes even pretend-commute. So get up, go for a walk, like you would go for a commute."
“在同一時(shí)間起床，穿衣服，”她說(shuō)?！坝袝r(shí)甚至假裝自己在通勤。所以，站起來(lái)，走一走，就像你上班一樣?！?/p>
This helps put boundaries between work and life and helps you have some control over your day.
這有助于在工作和生活之間劃清界限，幫助你對(duì)自己的一天有一定的控制。
A heavy workload is another big risk factor for burnout, says Maslach.
馬斯拉克說(shuō)，沉重的工作負(fù)擔(dān)是導(dǎo)致疲勞的另一個(gè)重要風(fēng)險(xiǎn)因素。
"You have way too much to do. You don't have enough resources to actually do the job well. You don't have enough time."
“你要做的事太多了。你沒(méi)有足夠的資源把工作做好。你沒(méi)有足夠的時(shí)間。”
As a result, your brain and body are perpetually stressed and after a while are unable to perform as well.
結(jié)果，你的大腦和身體永遠(yuǎn)處于壓力之下，一段時(shí)間后就無(wú)法正常工作。
So it's important to take breaks, says Dr. Gaurava Agarwal, a psychiatrist and well-being coach with Northwestern University's Feinberg School of Medicine and the director of physician well-being.
西北大學(xué)范伯格醫(yī)學(xué)院精神病學(xué)家、幸福感教練、幸福感醫(yī)生主任高拉瓦·阿加瓦爾博士說(shuō)，所以休息一下很重要。
We need to make sure "we are resting and calming our brain down because brains aren't designed to work this hard, this long, chronically," he says.
他說(shuō)，我們需要確?！拔覀冋谛菹?，讓大腦平靜下來(lái)，因?yàn)榇竽X不適合這么努力、這么長(zhǎng)時(shí)間、這么長(zhǎng)期地工作?！?/p>
"And so taking that five minutes in an hour or one day a week to your ability to recuperate is going to be a big part of dealing with that exhaustion."
“所以，用每小時(shí)五分鐘或每周一天的時(shí)間來(lái)恢復(fù)你的能力，將是處理倦怠的重要部分?！?/p>
問(wèn)題
文中提到疫情對(duì)倦怠的影響是正面還是負(fù)面的？
留言回復(fù)正確答案，前五名朋友可以獲得紅包獎(jiǎng)勵(lì)，趕快來(lái)試試吧！
感謝關(guān)注
跟Amber一起看世界
聯(lián)系客服
