上班累不累？9招帮你远离疲倦，焕发活力

 　　You know all about the dangers of burnout. You even know that working too many hours, like multi-tasking, clobbers¹ 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.

　　你肯定知道精力耗尽产生的危害。你甚至也明白长时间的工作，比如同时处理多项任务，会严重影响你的创造力。还没完。永远还有一件还没完成的任务，永远还有一封未写的邮件，永远还有一位不想把事情待到周一才完成的心急的客户或老板。

　　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, jittery², sleep-deprived, and irritable³ 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，你再努力一点工作，只需要再努力一点，你就可以全部完成了。然后周复一周，如此循环。很快你就开始厌恶自己的工作，战战兢兢，睡眠不足，在办公室或家里也容易暴怒。你正深受疲倦的折磨。无论你怎么做，都不能让工作变得更轻松。

　　上班累不累？9招帮你远离疲倦，焕发活力

　　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:

　　下面为大家介绍一些能够顺利渡过高压时期的小策略。尝试看看，能否在你倦怠的时候让你感到轻松一点。

　　1.Don't stint⁴ on sleep.

　　1.别节省睡眠时间。

　　Not only does a good night's sleep improve your mood and cognitive⁵ ability, it actually helps you grow brain cells. Whereas sleep deprivation⁶ is associated with a whole host of mental and physical ailments⁷, and will actually make you age more quickly.

　　充足的睡眠不仅能让你心情愉快提高认知能力，并有助脑细胞生长。相反，睡眠不足则与大量的心理和生理疾病挂钩，最终导致加速衰老。

　　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.

　　无论你得放弃其他的什么事情以满足变态的职业需求，你都得把高质量的睡眠放在首要位置。

　　2.Get plenty of exercise.

　　2.进行大量的体育运动。

　　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.

　　体育锻炼被认为心情愉悦的刺激者，压力破坏者，以及有助保持身体健康的维持者。有证据表明每天两英里的步行可以提高个人的认知功能。所以每天给自己安排一点体育锻炼，然后以Steve Job为榜样在步行的过程中进行会议。

　　3.Take brief breaks during the day.

　　3.忙里偷闲。

　　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.

　　即使是会议间或通话期间短短的几分钟都能产生巨大的影响。再者，多在小憩时走出室内。一定剂量的维生素D和新鲜空气对身体好处多多。

　　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.

　　在行事日历上安排一次外出旅行，能让你感到日子过得很有盼头。随着预定日期的靠近，克制任何改变行程的想法。外出旅行能好好放松你的心情。你会在回归工作时感到自己的身心是如此的精力充沛。

　　5. Schedule evening and weekend activities.

　　5.给晚上和周末安排活动。

　　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 spouse⁸, partner, kids, or friends.

　　这样做能让你感到一周的生活多姿多彩，活动的性质不必与工作相关。如果这些下班时间的活动能与你所关心的人一起参与，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.关闭或远离电子设备。

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

　　关闭手机远离平板电脑的理由有很多，至少在下班的时候就能这么做。

　　7. Attend a seminar or conference.

　　7.参与研讨会。

　　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经毫无动力了，那就是时候参与一场行业研讨会或企业家的晚会。与志趣相投的企业家们在一起总能激发你的灵感。

　　8. Join a group.

　　8.加入一个小组。

　　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.

　　加入一个与你个人情况相似的机构，你就能在人生高低潮时从同伴中获得鼓励与支持。

　　9. Review your accomplishments⁹ regularly.

　　9.定期回顾个人的成就。

　　If you keep a drawer full of cards and a folder¹⁰ 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.

　　如果你存了一个抽屉卡片，或者在电脑邮件文件夹里收藏了多年来客户给予你的反馈，多拿出来看看阅读他们的评价，会提醒你工作的意义。并且你会常常从这些反馈中再次获得成就感。

 

1 clobbers   

n.狠揍， （不停）猛打( clobber的名词复数 )；彻底击败v.狠揍， （不停）猛打( clobber的第三人称单数 )；彻底击败

参考例句：

• A digital file by today's desktop scanners simply clobbers the sharpness of a typical consumer DSLR. 以现今的扫描器，在锐利度上一张35mm的底片远远超过典型的数位单眼。 来自互联网

2 jittery   

adj. 神经过敏的, 战战兢兢的

参考例句：

• However, nothing happened though he continued to feel jittery. 可是，自从拉上这辆车，并没有出什么错儿，虽然他心中嘀嘀咕咕的不安。 来自汉英文学 - 骆驼祥子
• The thirty-six Enterprise divebombers were being squandered in a jittery shot from the hip. 这三十六架“企业号”上的俯冲轰炸机正被孤注一掷。

3 irritable   

adj.急躁的；过敏的；易怒的

参考例句：

• He gets irritable when he's got toothache.他牙一疼就很容易发脾气。
• Our teacher is an irritable old lady.She gets angry easily.我们的老师是位脾气急躁的老太太。她很容易生气。

4 stint   

v.节省，限制，停止；n.舍不得化，节约，限制；连续不断的一段时间从事某件事

参考例句：

• He lavished money on his children without stint.他在孩子们身上花钱毫不吝惜。
• We hope that you will not stint your criticism.我们希望您不吝指教。

5 cognitive   

adj.认知的，认识的，有感知的

参考例句：

• As children grow older,their cognitive processes become sharper.孩子们越长越大，他们的认知过程变得更为敏锐。
• The cognitive psychologist is like the tinker who wants to know how a clock works.认知心理学者倒很像一个需要通晓钟表如何运转的钟表修理匠。

6 deprivation   

n.匮乏；丧失；夺去，贫困

参考例句：

• Many studies make it clear that sleep deprivation is dangerous.多实验都证实了睡眠被剥夺是危险的。
• Missing the holiday was a great deprivation.错过假日是极大的损失。

7 ailments   

疾病（尤指慢性病），不适( ailment的名词复数 )

参考例句：

• His ailments include a mild heart attack and arthritis. 他患有轻度心脏病和关节炎。
• He hospitalizes patients for minor ailments. 他把只有小病的患者也送进医院。

8 spouse   

n.配偶(指夫或妻)

参考例句：

• Her spouse will come to see her on Sunday.她的丈夫星期天要来看她。
• What is the best way to keep your spouse happy in the marriage?在婚姻中保持配偶幸福的最好方法是什么？

9 accomplishments   

n.造诣；完成( accomplishment的名词复数 )；技能；成绩；成就

参考例句：

• It was one of the President's greatest accomplishments. 那是总统最伟大的成就之一。
• Among her accomplishments were sewing,cooking,playing the piano and dancing. 她的才能包括缝纫、烹调、弹钢琴和跳舞。 来自《现代英汉综合大词典》

10 folder   

n.纸夹，文件夹

参考例句：

• Peter returned the plan and charts to their folder.彼得把这份计划和表格放回文件夹中。
• He draws the document from its folder.他把文件从硬纸夹里抽出来。