别让工作"伤害"你的正常生活

 　　有时不论你多么努力想把事情做好，总觉得工作带给你的伤害似乎多于益处。原因可能在于你并不适合这份工作，或是由于该行业的不确定性让你焦虑，还可能因为减薪导致了购买压力。

　　Sometimes no matter how hard you try to do all the right things at work, a job may feel as if it's hurting you more than helping¹ you. Maybe the job is a bad fit, maybe volatility² in your industry gives you anxiety about the future, or maybe a salary cut is making too many of your purchases stress-inducing.

　　有时不论你多么努力想把事情做好，总觉得工作带给你的伤害似乎多于益处。原因可能在于你并不适合这份工作，或是由于该行业的不确定性让你焦虑，还可能因为减薪导致了购买压力。

　　If you find yourself in a similar position, you have to assess whether your work situation is toxic³ or revivable. If you decide your job is toxic, take control and formulate⁴ an exit plan. It's simply not worth staying in a situation that can negatively impact your health, relationships, and peace of mind.

　　如果你发现自己处于类似情况，那么就需要评估一下：你的工作是有害的还是有救的？如果你确定工作有害，那么控制局面，制定退出计划。呆在一个有损健康、人际关系和心态的环境中是不值的。

　　If you decide to create some changes in your job, you can take the following proactive self-care measures to protect your well-being⁵ as you focus on the challenges ahead.

　　如果你决定对工作进行调整，可以采取以下的自我照顾方法，在保护自己的同时关注未来的挑战。

　　Speak up.

　　Talk with your boss (if he or she is not the problem) and engage in a solutions-oriented dialogue. You may not be able to change the company, but you might be able to make your department a much more pleasant place to work.

　　表言

　　和上司谈谈（如果他/她不会制造麻烦）， 尽力从谈话中找到解决问题的方法。你也许无法改变公司，但是你能让自己部门成为一个更愉快的工作场所。

　　Move.

　　Fifteen minutes of yoga or Pilates will reduce stress, increase focus and mental clarity, and improve overall well-being.

　　运动

　　十五分钟的瑜伽或普拉提(Pilates)能减压、提高注意力和思维清晰度，从而提高整体良好感觉。

　　Relax.

　　Massage⁶, meditation⁷ and positive visualization⁸ will reduce stress, improve circulation, remove toxins⁹ from the body, and help you sleep.

　　放松

　　按摩、冥思和视觉想象疗法都能减压、提高血液循环、排毒、有益睡眠。

　　Blow the 5:30 whistle.

　　Don't stay in a toxic workplace any longer than absolutely necessary, and don't take your toxic job home with you. When 5:30 pm rolls around, leave.

　　准时下班

　　不要在有害的工作场所多呆，不要将有害的工作带回家。一到下班时间，走人。

　　Take a break.

　　It's actually smart to take a "mental health day" every now and then. Don't feel guilty for taking a day off to get your life back in balance.

　　休息一下

　　每隔一段时间放一天给自己"精神健康假期"其实是明智做法。让生活回复平衡，你无需对此内疚。

　　Get fueled.

　　Proper nutrition is one of your best defenses. Keeping your body fortified¹⁰ helps to boost energy, prevent illness, and minimize the harmful effects of stress.

　　加油

　　合理的营养是最好的防御。增强体质能提升精力、抵御疾病、将压力的害处最小化。

1 helping   

n.食物的一份&adj.帮助人的，辅助的

参考例句：

• The poor children regularly pony up for a second helping of my hamburger. 那些可怜的孩子们总是要求我把我的汉堡包再给他们一份。
• By doing this, they may at times be helping to restore competition. 这样一来, 他在某些时候,有助于竞争的加强。

2 volatility   

n.挥发性，挥发度，轻快，（性格）反复无常

参考例句：

• That was one reason why volatility was so low last year.这也是去年波动性如此低的原因之一。
• Yet because volatility remained low for so long,disaster myopia prevailed.然而，由于相当长的时间里波动性小，灾难短视就获胜了。

3 toxic   

adj.有毒的，因中毒引起的

参考例句：

• The factory had accidentally released a quantity of toxic waste into the sea.这家工厂意外泄漏大量有毒废物到海中。
• There is a risk that toxic chemicals might be blasted into the atmosphere.爆炸后有毒化学物质可能会进入大气层。

4 formulate   

v.用公式表示；规划；设计；系统地阐述

参考例句：

• He took care to formulate his reply very clearly.他字斟句酌，清楚地做了回答。
• I was impressed by the way he could formulate his ideas.他陈述观点的方式让我印象深刻。

5 well-being   

n.安康，安乐，幸福

参考例句：

• He always has the well-being of the masses at heart.他总是把群众的疾苦挂在心上。
• My concern for their well-being was misunderstood as interference.我关心他们的幸福，却被误解为多管闲事。

6 massage   

n.按摩，揉；vt.按摩，揉，美化，奉承，篡改数据

参考例句：

• He is really quite skilled in doing massage.他的按摩技术确实不错。
• Massage helps relieve the tension in one's muscles.按摩可使僵硬的肌肉松弛。

7 meditation   

n.熟虑，（尤指宗教的）默想，沉思，（pl.）冥想录

参考例句：

• This peaceful garden lends itself to meditation.这个恬静的花园适于冥想。
• I'm sorry to interrupt your meditation.很抱歉，我打断了你的沉思。

8 visualization   

n.想像，设想

参考例句：

• In 2D visualization and drawing applications, vertical and horizontal scrolling are common. 在二维的可视化及绘图应用中，垂直和水平滚动非常普遍。 来自About Face 3交互设计精髓
• Ophthalmoscopy affords the only opportunity for direct visualization of blood vessels. 检眼镜检查法提供直接观察血管的唯一机会。

9 toxins   

n.毒素( toxin的名词复数 )

参考例句：

• The seas have been used as a receptacle for a range of industrial toxins. 海洋成了各种有毒工业废料的大容器。
• Most toxins are naturally excreted from the body. 大部分毒素被自然排出体外。 来自《简明英汉词典》

10 fortified   

adj. 加强的

参考例句：

• He fortified himself against the cold with a hot drink. 他喝了一杯热饮御寒。
• The enemy drew back into a few fortified points. 敌人收缩到几个据点里。