什么的纸片填空:永远消除疲惫

由Sherri发表

How many times have you felt burned out? How many times have you heard other people complaining of being burned out?

你曾多少次感觉到精疲力尽？你又曾多少次听到别人抱怨身心疲惫？

For me I’ve felt it and I’ve heard more of my fair share of complaints of others feeling burned out. So how do we stop it? If it’s so prevalent how can we put an end to it for good?

于我来说，我疲惫着并听到了太多太多的别人关于疲惫的抱怨。那我们改如何消除它呢？若它是如此普遍，那我们应该如何永久性地解决它呢？

You’ll recognize burnout as that feeling of tiredness, helplessness, mental fatigue, physical fatigue etc. These feelings usually come as a large project is coming to an end. You’re working hard to get it done because, if you’re like most people you’ve procrastinated a wee bit.

你会感觉到精力耗尽是一种倦怠、无助的感觉，是心理疲劳，也是生理疲劳，等等。这些感觉通常在一项大的工程将要完毕之际来临。如果你像大多数人一样有点耽搁，那你就会非常努力低完成它。

But is burnout a bad thing? Maybe we just need to change our perspective. Maybe burnout is the natural result of doing something, of actually living. Maybe we need to get to the point where we feel it the burn, and take a minute to look at what we’ve just accomplished and say “Wow! Look what I just did!”

但精力耗尽是件坏事么？也许我们恰好需要改变我们的观点。或许这只是实际生活中事情进展的自然结果。也许我们需要找到是哪里让我们开始觉得劳累，然后回头看看我们所完成的事情并说出声来“哇！看看我做了什么！“

That said, there are ways that we can help curb those feelings of being overwhelmed, exhausted and lacking motivation.

这说明，我们有方法让自己抑制住那些受挫感、疲惫、和消极情绪。

1. Plan ahead. Let’s face it most things aren’t a surprise. Even when we’re not explicitly told that certain things need to get done we still know. So plan ahead. Make a list of all the stuff that needs to be done and work backwards from your due date. Factor in a few buffer days for the unexpected and do what you can to stick to that timeline.

1.提前计划。让我们对所有事情都保持淡定。即便是在有些事需要我们去做但有并未被明确告知时我们要也心里有数。所以要提前计划。制作一个需要完成的工作清单和工作时限安排。把一些不可预估因素计入缓冲日并尽可能遵循自己的时间线。

2. Balance. If you’ve planned your time right you’ll be able to work within boundaries. Time you spend on your project won’t have to leak over into your family or fun time. In fact, it shouldn’t. The quickest way to feel burnt out is to spend all your time doing the same thing to the neglect of the other important things or people in your life. Balance is important and to get that you need to set and stick to clear divisions in your time.

2.平衡。如果你的时间计划合理你将能够在时间限制内完成工作。你的工作时间不应当渗透在你的家庭生活或娱乐时间中。事实上，是不允许。导致人疲惫的最快的方法就是花费所有时间在同一件事上而忽视了生活中其他重要的人或事。平衡是非常重要的，让去做你需要做的事并且坚持按自己所划分的时间行事。

3. Take time off. By setting boundaries and striking a balance you’ll be able to take some much needed time off. During your down time choose activities that you enjoy, that allow you to really relax and clear your mind. Read a book, magazine or paper that is completely unrelated to your work or big project. Try meditating, yoga, running or walking. Clearing your mind occasionally will allow you focus on the task at hand when you get back to it.

3.注意抽空休息。通过时间段划分和时间的平衡分配，你将会需要一些时间来休息。在你的停机时间选择进行一项你喜欢的活动，将使你完全放松并让你精神焕发。读一些完全与你工作无关的书、杂志或报纸。尝试着去冥思、瑜伽、长跑或散步。偶尔放松下大脑会使你重新回到工作后更加专注。

4. Focus. Focus on what you’re doing when you’re doing it. Learn to say no to things that will take you away from what you need to get done. Don’t take on more tasks or projects until you’re done with the current one. There are some eloquent ways of saying no and it’s important to become a pro at doing this so you’re not caught off guard. Try things like:

4.专注。工作的时候要全神贯注。学会抵制那些会让你分心的东西。完成当前工作前不要接受更多的任务。有很多很有说服力的说辞而且成为这方面的专业选手很重要，只有这样别人张口时你才不会猝不及防。试试这样说：

“I’d love to help but I’m currently focused on this other project I have going. I’ll let you know when this one is done and we can talk about this then.”

”我很愿意帮忙但是我现在正投身于另一件工作。我完成它之后会马上通知您然后我们可以再讨论这件事。”

“No, sorry I can’t I have committed myself to finishing _______ by the end of the month. If you still need help then feel free to check back with me.”

”不不，抱歉我现在承诺自己在月底完成XXX。如果你扔需要帮助，请随时来找我。“

“Oh that sounds like fun but I won’t be able to attend. I’m taking a bit of time off to get lost in the great outdoors.”

“噢！那听起来很有趣但是我无法参加。我正在休息，沉醉在美丽的户外。”

5. Be realistic. If you’ve worked out your time and stuck to your plan but you still don’t think you’ll be able to finish on time be realistic with yourself and with the person/people you’re working with. Ask for an extension if you need one, and the sooner the better. As soon as you are aware that you won’t be able to meet the deadlines tell someone and work towards finding a solution that suits everyone.

5.现实一点。如果你已经计划了你的时间并按之执行却仍然没能即使完成工作，那么对你自己以及你的同事的安排现实一点。如果需要延期就去申请，越快越好。一旦发现你无法最截止日期前完成工作那就马上告诉相关人员并且努力寻找一个适合于每个人的解决办法。

Burnout doesn’t necessarily need to be a bad thing. If you are working your butt off to accomplish something you’re passionate about that’s great! When you’re done congratulate yourself and take some time off, even if it’s just a day or two. Take a breather and unwind before you get going on the next project.

精疲力尽不一定时间坏事。如果你很辛苦地为完成你的梦想而激情地奔命那真是太棒了。当你完成时祝贺你自己并好好休息，哪怕只是一天或两天。在开始下一项工作之前好好地深呼吸、放松自己。