新概念雙語：上班族的福音：9招幫你遠(yuǎn)離疲倦

You know all about the dangers of burnout. You even know that working too many hours, like multi-tasking, clobbers your productivity. And yet. There's always that one more task that needs finishing, one more email to write, or one more impatient customer or boss who doesn't want to wait till Monday.

你肯定知道精力耗盡產(chǎn)生的危害。你甚至也明白長時(shí)間的工作，比如同時(shí)處理多項(xiàng)任務(wù)，會(huì)嚴(yán)重影響你的創(chuàng)造力。還沒完。永遠(yuǎn)還有一件還沒完成的任務(wù)，永遠(yuǎn)還有一封未寫的郵件，永遠(yuǎn)還有一位不想把事情待到周一才完成的心急的客戶或老板。

So you work a little bit harder, and then a little harder than that, to get it all done. And you do this week after week. Pretty soon you're soured on your job, jittery, sleep-deprived, and irritable both at work and at home. You're suffering from a bad case of burnout. But try as you might, you can't make your job any easier.

因此，你再努力一點(diǎn)工作，只需要再努力一點(diǎn)，你就可以全部完成了。然后周復(fù)一周，如此循環(huán)。很快你就開始厭惡自己的工作，戰(zhàn)戰(zhàn)兢兢，睡眠不足，在辦公室或家里也容易暴怒。你正深受疲倦的折磨。無論你怎么做，都不能讓工作變得更輕松。

Here are the tactics that may help you to push through high-stress times. Try them out, and see if they do help you during your own burnout times:

下面為大家介紹一些能夠順利渡過高壓時(shí)期的小策略。嘗試看看，能否在你倦怠的時(shí)候讓你感到輕松一點(diǎn)。

1.Don't stint on sleep.

1.別節(jié)省睡眠時(shí)間。

Not only does a good night's sleep improve your mood and cognitive ability, it actually helps you grow brain cells. Whereas sleep deprivation is associated with a whole host of mental and physical ailments, and will actually make you age more quickly.

充足的睡眠不僅能讓你心情愉快提高認(rèn)知能力，并有助腦細(xì)胞生長。相反，睡眠不足則與大量的心理和生理疾病掛鉤，最終導(dǎo)致加速衰老。

Whatever else you have to forego to accommodate the demands of your crazy job, make sure getting a good night's sleep every night is one of your priorities.

無論你得放棄其他的什么事情以滿足變態(tài)的職業(yè)需求，你都得把高質(zhì)量的睡眠放在首要位置。

2.Get plenty of exercise.

2.進(jìn)行大量的體育運(yùn)動(dòng)。

Exercise is a known mood elevator and stress buster, as well as something that your body needs to remain healthy. There's evidence that a daily two-mile walk can help your cognitive function. So fit some exercise in your schedule every day, or follow Steve Jobs' example and conduct meetings while walking.

體育鍛煉被認(rèn)為心情愉悅的刺激者，壓力破壞者，以及有助保持身體健康的維持者。有證據(jù)表明每天兩英里的步行可以提高個(gè)人的認(rèn)知功能。所以每天給自己安排一點(diǎn)體育鍛煉，然后以Steve Job為榜樣在步行的過程中進(jìn)行會(huì)議。

3.Take brief breaks during the day.

3.忙里偷閑。

Even a few minutes between meetings and phone calls will make a big difference. And also, go outside during these breaks. A dose of Vitamin D and fresh air can do a lot of good.

即使是會(huì)議間或通話期間短短的幾分鐘都能產(chǎn)生巨大的影響。再者，多在小憩時(shí)走出室內(nèi)。一定劑量的維生素D和新鮮空氣對身體好處多多。

4.Put a vacation on your calendar.

4.安排一次旅行。

Having a vacation on your calendar will give you something to look forward to. And as the date approaches, resist any temptation to reschedule. Taking a vacation will give your mind a rest. You might be surprised at how reinvigorated and inspired you'll be getting back to work.

在行事日歷上安排一次外出旅行，能讓你感到日子過得很有盼頭。隨著預(yù)定日期的靠近，克制任何改變行程的想法。外出旅行能好好放松你的心情。你會(huì)在回歸工作時(shí)感到自己的身心是如此的精力充沛。

5.Schedule evening and weekend activities.

5.給晚上和周末安排活動(dòng)。

This will give your week some variety--it won't all be about your job. Extra points if your off-hours activities involve other people you care about, such as your spouse, partner, kids, or friends.

這樣做能讓你感到一周的生活多姿多彩，活動(dòng)的性質(zhì)不必與工作相關(guān)。如果這些下班時(shí)間的活動(dòng)能與你所關(guān)心的人一起參與，比如配偶，伙伴，孩子或朋友，那就更好了。

6.Have times when your mobile devices are off or out of sight.

6.關(guān)閉或遠(yuǎn)離電子設(shè)備。

There are many great reasons to turn off your mobile phone and put away your tablet during at least some of your off hour.

關(guān)閉手機(jī)遠(yuǎn)離平板電腦的理由有很多，至少在下班的時(shí)候就能這么做。

7.Attend a seminar or conference.

7.參與研討會(huì)。

When you're feeling played out at work is a great time to head to an industry conference, or entrepreneur's event. Being around other like-minded entrepreneurs can inspire you.

如果你感到自己在工作上已經(jīng)毫無動(dòng)力了，那就是時(shí)候參與一場行業(yè)研討會(huì)或企業(yè)家的晚會(huì)。與志趣相投的企業(yè)家們在一起總能激發(fā)你的靈感。

8.Join a group.

8.加入一個(gè)小組。

Join an organization of those in a similar situation as you, you'll have the encouragement and support of your peers in good times and bad.

加入一個(gè)與你個(gè)人情況相似的機(jī)構(gòu)，你就能在人生高低潮時(shí)從同伴中獲得鼓勵(lì)與支持。

9.Review your accomplishments regularly.

9.定期回顧個(gè)人的成就。

If you keep a drawer full of cards and a folder on your computer with emails you've received from clients over the years and read their praises and testimonials about your work will remind you of your purpose. Oftentimes, it re-engages you.

如果你存了一個(gè)抽屜卡片，或者在電腦郵件文件夾里收藏了多年來客戶給予你的反饋，多拿出來看看閱讀他們的評價(jià)，會(huì)提醒你工作的意義。并且你會(huì)常常從這些反饋中再次獲得成就感。