職場英語：上班累不累？9招幫你遠離疲倦

（澳洲生活網訊）

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

你肯定知道精力耗盡產生的危害。你甚至也明白長時間的工作，比如同時處理多項任務，會嚴重影響你的創造力。還沒完。永遠還有一件還沒完成的任務，永遠還有一封未寫的郵件，永遠還有一位不想把事情待到周一才完成的心急的客戶或老闆。

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, jittery, sleep-deprived, and irritable 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，你再努力一點工作，只需要再努力一點，你就可以全部完成了。然後周復一周，如此循環。很快你就開始厭惡自己的工作，戰戰兢兢，睡眠不足，在辦公室或家裡也容易暴怒。你正深受疲倦的折磨。無論你怎麼做，都不能讓工作變得更輕鬆。

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:

下面為大家介紹一些能夠順利渡過高壓時期的小策略。嘗試看看，能否在你倦怠的時候讓你感到輕鬆一點。

1.Don』t stint on sleep.

別節省睡眠時間。

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

充足的睡眠不僅能讓你心情愉快提高認知能力，並有助腦細胞生長。相反，睡眠不足則與大量的心理和生理疾病掛鉤，最終導致加速衰老。

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.

無論你得放棄其他的什麼事情以滿足變態的職業需求，你都得把高質量的睡眠放在首要位置。

2.Get plenty of exercise.

進行大量的體育運動。

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.

體育鍛煉被認為心情愉悅的刺激者，壓力破壞者，以及有助保持身體健康的維持者。有證據表明每天兩英里的步行可以提高個人的認知功能。所以每天給自己安排一點體育鍛煉，然後以Steve Job為榜樣在步行的過程中進行會議。

3.Take brief breaks during the day.

忙裡偷閒。

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.

即使是會議間或通話期間短短的幾分鐘都能產生巨大的影響。再者，多在小憩時走出室內。一定劑量的維生素D和新鮮空氣對身體好處多多。

4.Put a vacation on your calendar.

 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.

在行事日曆上安排一次外出旅行，能讓你感到日子過得很有盼頭。隨著預定日期的靠近，剋制任何改變行程的想法。外出旅行能好好放鬆你的心情。你會在回歸工作時感到自己的身心是如此的精力充沛。

5.Schedule evening and weekend activities.

給晚上和周末安排活動。

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 spouse, partner, kids, or friends.

這樣做能讓你感到一周的生活多姿多彩，活動的性質不必與工作相關。如果這些下班時間的活動能與你所關心的人一起參與，比如配偶，夥伴，孩子或朋友，那就更好了。

6.Have times when your mobile devices are off or out of sight.

關閉或遠離電子設備。

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

關閉手機遠離平板電腦的理由有很多，至少在下班的時候就能這麼做。

7.Attend a seminar or conference.

參與研討會。

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經毫無動力了，那就是時候參與一場行業研討會或企業家的晚會。與志趣相投的企業家們在一起總能激發你的靈感。

8.Join a group.

加入一個小組。

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.

加入一個與你個人情況相似的機構，你就能在人生高低潮時從同伴中獲得鼓勵與支持。

9.Review your accomplishments regularly.

定期回顧個人的成就。

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

如果你存了一個抽屜卡片，或者在電腦郵件文件夾里收藏了多年來客戶給予你的反饋，多拿出來看看閱讀他們的評價，會提醒你工作的意義。並且你會常常從這些反饋中再次獲得成就感。