怎么缓解工作中的疲劳(中英文对照)

2021年1月25日发(作者：小子)
Do
you
have
a
good
work- life
balance
right
now?
Do
you
spend
a
good
amount
of
your
time
working? Do you feel like you have a lot of things to do but you can't seem to finish them? Has it
been a long time since you had a break or a vacation?
你现在能否平衡好生活与工作？是 否花
费相当的时间工作？是否感觉到手头似乎总有干不完的活儿？是不是你的上次休假已经过
去 很久了
?

If you answered yes to any of the questions, there's a good chance you're prone to
burnout. That's especially so if (a) you're a workaholic or (b) you constantly receive (and accept)
more
work
than
you
can
handle.
The
upside
is
the
increased
work
exposure
helps
you
gain
experience
and
develop
your
skills.
The
downside
is,
you
neglect
your
mental
well
being,
relationships, and health. Prolonged periods of working without rest wears you out, without you
even realizing it. Before you know it, your productivity is waning, you feel tired more easily and
you are on the verge of breakdown.
如果对以上任何一个问题回答了“是”，那么你很可能过
于劳累了。
如果你是个工作狂或者经常被委派
（以及主动接受） 超出个人能力的任务，
情况
更是如此了。
积极的一面是，
你可以增加工作阅历 ，
积累经验，
提升技能；
消极的一面在于，
忽视了自己的身心健康，
对于人际关系也是疏于处理。
长时间处于连续工作状态将会令你疲
惫不堪，甚至都没有意识到自 己已经精辟力尽。在你意识到这点之前，
工作效率在下降，身
体更易于疲惫，人体已经处于崩溃 的边缘。


When that's happening,
you're entering burnout
mode.
Burnout
is
common
among
working
level
executives,
freelancers,
self- employed,
entrepreneurs
and
students,
because
you're
directly
responsible
for
everything
and
there
are
no
work processes to guide you. Many people who are burned out for prolonged periods sink into
depression which can be tough to deal with.
以上情形表明你的身体已经处于过于疲劳状 态。
过
度疲劳常见于经理人、
自由职业者、
企业家和学生群体，
因为 这些人群要对一切事务负责而
又没有一定的工作流程对其予以指导。
许多人因长时间过度疲劳而 陷入抑郁，
这是一个很难
处理的问题。


Below are 7 essential steps to avoid burnout. What can be added to the list?
下面
列出避免过度疲劳的七大基本步骤。你能否增加若干建议？


1.
Plan
a
head
Have
a
clear
schedule.
One
of
the
biggest
reasons
for
burnout
is
lack
of
proper
planning.
Thus,
you
over-commit yourself, sometimes having multiple deadlines running in the same time. This leads
to late nights and high stress levels later on. 1.
提前做好计划要有一个明确的安排。缺乏计划性
是造成过度疲劳的一 大原因。因此，
如果你多线作战，势必会给自己过多的任务，
这将逼迫
你熬夜，并且带 来压力。


Prepare
a
schedule
that
shows
what
you
have
to
do
on
a
monthly,
weekly
and
daily
basis.
Create
an
overview
template
where
you
can
see
your
upcoming
commitments at a glance. That way, you know periods when your plate is full and periods when
you can slot in more work. Leave sufficient lead time for each project.
制定出计划，明确列出每
天、每 周、每月必须完成的工作。制作一个任务总结板，让未来的工作任务一目了然。这样
的话，
你便 可以了解到自己哪些时间很忙，
哪些时间还可以安排更多的工作。
记得给每个项
目留出 充足的时间。


2 Set aside non-work/leisure time Work can never replace what non-work
activities
can
give
you.
For
those of
you
who
love
what
you
do
for a
living,
you
probably
just
want to do it 100% of your time (apart of sleeping/eating). I know I feel that way as I absolutely
love my work. I feel 110% blissful and excited just writing personal development articles day after
day,
working
on
my
blog
and
doing
1-1
coaching
with
my
clients.
However,
there
are
areas of
your
life
that
can't
be
fulfilled
by
just
work
alone.
They
can
only
be
fulfilled
by
non-work
activities. For example, activities like time with your loved ones such as family and friends. Time
with yourself, to go for a quiet walk or pursue your other hobbies and interests. Exercise sessions
where you rejuvenate your body and mind. Vacation to take a break and regroup. These activities
are
important,
quadrant
2
tasks,
essential
for
your
well-being.
They
should
be
planned
in
your