倦怠了怎么办
Whether working from home or not, many people are feeling burned out during the coronavirus pandemic.
在新冠疫情期间,无论是否在家工作,许多人都感到筋疲力尽。
A new survey found that nearly 90% of respondents in more than 40 countries felt that their work lives were getting worse during the pandemic. And more than 60% felt that they were experiencing burnout often or very often.
一项新的调查发现,在40多个国家中,近90%的受访者认为他们的工作生活在疫情期间变得更糟。超过60%的人称他们经常或非常频繁地感到精力枯竭。
Workplace burnout was a growing problem in many professions even before the pandemic.
其实在疫情爆发之前,职场倦怠在许多行业都是一个日益严重的问题。
For example, burnout has been common among physicians and health care workers for years.
例如,多年来,职业倦怠在医生和卫生保健工作者中很常见。
In 2019, the World Health Organization brought some attention to the issue by defining burnout as a syndrome associated with chronic stress at work that goes unmanaged.
2019年,世界卫生组织将倦怠定义为一种与工作中的慢性压力相关的综合征,引起了人们对这个问题的关注。
It's important to address burnout because it has serious consequences for individuals' mental health — it's a risk factor for depression, substance abuse and even suicide.
解决职业倦怠很重要,因为它对个人的心理健康有严重的影响——它是构成抑郁、药物滥用甚至自杀的风险因素。
Burnout can also be contagious and often affects entire workplaces.
倦怠也会传染,通常会影响整个工作场所。
We asked some of the top experts on the topic for tips to recognize and address burnout in oneself and in the workplace. Here's what they told us.
我们向这方面的顶级专家咨询了一些方法,以认识和解决个人和工作场所的倦怠。下面是他们告诉我们的内容。
Burnout is more than you think.
倦怠比你认为的要复杂得多。
Psychologist Christina Maslach of the University of California, Berkeley has been studying job-related burnout since the 1970s.
加州大学伯克利分校的心理学家克里斯蒂娜·马斯拉克自20世纪70年代以来一直在研究与工作相关的职业倦怠。
She says burnout is more than the exhaustion that people think defines the experience. In fact, burnout has three components.
她说,精疲力竭不仅仅是人们认为定义体验的疲惫。事实上,倦怠有三个组成部分。
One is the exhaustion — physical and emotional — you feel when you've been too stressed at work for too long.
一种是疲惫——身体上的和情感上的——当你在长时间的工作压力下感到疲惫。
But burnout also comes with a feeling of cynicism about work.
但倦怠还会伴随对工作的厌恶。
"You know, it's ... 'take this job and shove it' sort of thing," says Maslach.
“你知道,这种感觉就是……马斯拉奇说:“想把这份工作塞进某个垃圾桶。”
"And you begin to switch from trying to do your very best all the time to do the bare minimum."
“然后你开始从总是尽最大努力转变为尽最小努力。”
The third component, she says, is when you start to blame yourself for it.
第三点,她说,是当你开始责怪自己的时候倦怠就产生了。
"Thinking, 'What has gone wrong with me?' 'Why am I not good at this?' 'Why can't I handle it?' "
“你会想,'我怎么回事?’'我为什么做不好?’“我怎么就搞不定呢?””
One way to catch the early signs is to make a daily practice of asking yourself multiple times during your workday how you are feeling, says Dr. Jessi Gold, a psychiatrist at the Washington University in St. Louis.
圣路易斯华盛顿大学的精神病学家杰西·戈尔德博士说,发现早期症状的一种方法是每天练习在工作期间多次问自己感觉如何。
"It can even be helpful to sort of note your mood throughout the day," says Gold.
“甚至你可以在一天把自己的心情记录下来,会很有帮助,”戈尔德说。
"Like, 'Every time I have a meeting with so-and-so, I feel horrible, and then every time I'm with this person or doing this thing, that's where I find most meaning.' "
“比如,'每次我和某某人开会,我都感觉很糟糕,然后每次我和这个人在一起,或者做这件事,那才是我觉得最有意义的地方。’”
Lack of control is one factor in causing burnout, so knowing those things can help you find ways to reduce the more stressful parts of your job or find ways to buffer the stressful bits with things you enjoy.
缺乏控制是导致倦怠的一个因素,所以了解这些事情可以帮助你找到方法来减少工作中更有压力的部分,或者找到方法用你喜欢的事情来缓冲压力。
For people working from home during the pandemic, Gold suggests creating a workday routine like you had when you worked from an office.
对于疫情期间在家工作的人,戈尔德建议创建一个像在办公室工作时那样的日常工作方式。
"Get up at the same time, get dressed," she says. "Sometimes even pretend-commute. So get up, go for a walk, like you would go for a commute."
“在同一时间起床,穿衣服,”她说。“有时甚至假装自己在通勤。所以,站起来,走一走,就像你上班一样。”
This helps put boundaries between work and life and helps you have some control over your day.
这有助于在工作和生活之间划清界限,帮助你对自己的一天有一定的控制。
A heavy workload is another big risk factor for burnout, says Maslach.
马斯拉克说,沉重的工作负担是导致疲劳的另一个重要风险因素。
"You have way too much to do. You don't have enough resources to actually do the job well. You don't have enough time."
“你要做的事太多了。你没有足够的资源把工作做好。你没有足够的时间。”
As a result, your brain and body are perpetually stressed and after a while are unable to perform as well.
结果,你的大脑和身体永远处于压力之下,一段时间后就无法正常工作。
So it's important to take breaks, says Dr. Gaurava Agarwal, a psychiatrist and well-being coach with Northwestern University's Feinberg School of Medicine and the director of physician well-being.
西北大学范伯格医学院精神病学家、幸福感教练、幸福感医生主任高拉瓦·阿加瓦尔博士说,所以休息一下很重要。
We need to make sure "we are resting and calming our brain down because brains aren't designed to work this hard, this long, chronically," he says.
他说,我们需要确保“我们正在休息,让大脑平静下来,因为大脑不适合这么努力、这么长时间、这么长期地工作。”
"And so taking that five minutes in an hour or one day a week to your ability to recuperate is going to be a big part of dealing with that exhaustion."
“所以,用每小时五分钟或每周一天的时间来恢复你的能力,将是处理倦怠的重要部分。”
问题
文中提到疫情对倦怠的影响是正面还是负面的?
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