今日導(dǎo)讀

你的生活中是否也會(huì)出現(xiàn)以下幾種情況呢？三分鐘熱度，突然情緒高漲，但堅(jiān)持不了幾天又萎靡不振；時(shí)常在抱怨，卻又時(shí)常無(wú)可奈何；失眠，抑郁，嗜睡，身體每況愈下等等，如果這些癥狀你出現(xiàn)了，職業(yè)倦怠癥有可能已經(jīng)圍繞在你身邊了。那什么是職業(yè)倦??？有哪些表現(xiàn)？我們可以通過(guò)哪些方法來(lái)緩解？讓我們和宇軒老師一起走進(jìn)今天的新聞。

新聞原文

Burnout: a modern malaise

 The Washington Post

Burnout is a term easily tossed around, the way somebody might claim to be starving when they're simply hungry, or freezing when cold. That's harmless if a person is describing a tired day or week. But somebody who is actually burned out should be prepared to take serious action because it's a condition that needs attention.

The big three symptoms are emotional exhaustion, cynicism and feeling ineffective, according to the Maslach Burnout Inventory (MBI), a survey designed to measure employee burnout in the workforce. Other symptoms can include frequent colds or sicknesses, insomnia and a tendency to alleviate stress in unhealthy ways, such as with too much alcohol or online shopping.

Part of the difficulty of pinpointing true burnout may be because burnout is a nonmedical term—at least in the United States. The Diagnostic and Statistical Manual of Mental Disorders doesn't list it as an illness. But other countries including France, Denmark and Sweden, do recognize burnout syndrome and consider it to be a legitimate reason to take a sick day from work.

For those who suspect they might be on the road to burnout, there are practical tools to mitigate it. Among others: physical exercise, sleep and positive social connection (the real kind, not the Facebook kind). The importance of balance and self-care to prevent burnout likely isn't surprising to most.

"There's nothing fancy about what it would take to turn things around, " says Ziegler, the "Mommy Burnout" author. "But it's a huge shift in the cultural mind-set. That's the challenge."

帶著問(wèn)題看講解

如何理解 toss around 這個(gè)固定搭配？

文中職業(yè)倦怠的三大癥狀是什么？

作者提出了哪些實(shí)用的方法來(lái)應(yīng)對(duì)職業(yè)倦?。?/p>

新聞?wù)?/h3>

Burnout: a modern malaise

職業(yè)倦?。阂环N現(xiàn)代病

Burnout is a term easily tossed around, the way somebody might claim to be starving when they're simply hungry, or freezing when cold. That's harmless if a person is describing a tired day or week. But somebody who is actually burned out should be prepared to take serious action because it's a condition that needs attention.

職業(yè)倦怠是一個(gè)很容易被濫用的詞，就像有些人僅僅在感到饑餓的時(shí)候會(huì)說(shuō)自己要餓死了，或者在冷的時(shí)候會(huì)說(shuō)自己凍僵了。如果一個(gè)人只是在描述勞累的一天或一周，那倒是無(wú)害的。但是一個(gè)真正對(duì)職業(yè)感到倦怠的人應(yīng)該做好認(rèn)真行動(dòng)的準(zhǔn)備，因?yàn)檫@種情況需要得到重視。

The big three symptoms are emotional exhaustion, cynicism and feeling ineffective, according to the Maslach Burnout Inventory (MBI), a survey designed to measure employee burnout in the workforce. Other symptoms can include frequent colds or sicknesses, insomnia and a tendency to alleviate stress in unhealthy ways, such as with too much alcohol or online shopping.

一項(xiàng)旨在衡量員工工作倦怠程度的問(wèn)卷調(diào)查——馬勒詩(shī)職業(yè)倦怠量表（MBI）顯示，職業(yè)倦怠的三大癥狀是：情緒衰竭、玩世不恭和成就感低落。其他癥狀可能包括經(jīng)常感冒或生病、失眠以及傾向于用不健康的方式來(lái)緩解壓力，比如過(guò)量飲酒或網(wǎng)購(gòu)。

Part of the difficulty of pinpointing true burnout may be because burnout is a nonmedical term—at least in the United States. The Diagnostic and Statistical Manual of Mental Disorders doesn't list it as an illness. But other countries including France, Denmark and Sweden, do recognize burnout syndrome and consider it to be a legitimate reason to take a sick day from work.

真正的職業(yè)倦怠之所以很難判定，某種程度上是因?yàn)槁殬I(yè)倦怠是一個(gè)非醫(yī)學(xué)術(shù)語(yǔ)——至少在美國(guó)。《精神疾病診斷與統(tǒng)計(jì)手冊(cè)》沒(méi)有把它列為一種疾病。但包括法國(guó)、丹麥和瑞典在內(nèi)的其他國(guó)家確實(shí)承認(rèn)職業(yè)倦怠癥，并認(rèn)為這是休病假的合理原因。

For those who suspect they might be on the road to burnout, there are practical tools to mitigate it. Among others: physical exercise, sleep and positive social connection (the real kind, not the Facebook kind). The importance of balance and self-care to prevent burnout likely isn't surprising to most.

對(duì)于那些懷疑自己有職業(yè)倦怠傾向的人來(lái)說(shuō)，有一些實(shí)用的方法可以緩解這種狀況。其中包括：體育鍛煉、睡眠和積極的社交聯(lián)系（是真實(shí)的社交聯(lián)系，而非像 Facebook 那樣的線上虛擬社交）。平衡好生活并照顧好自己，對(duì)預(yù)防職業(yè)倦怠是非常重要的，這一點(diǎn)在大多數(shù)人看來(lái)可能并不意外。

"There's nothing fancy about what it would take to turn things around," says Ziegler, the "Mommy Burnout" author. "But it's a huge shift in the cultural mind-set. That's the challenge."

“扭轉(zhuǎn)職業(yè)倦怠的辦法并不復(fù)雜，”《母親倦怠》一書(shū)的作者齊格勒說(shuō)道，“但這是個(gè)文化觀念的巨大轉(zhuǎn)變，這才是挑戰(zhàn)所在。”

重點(diǎn)詞匯

burnout
/?b??rna?t/
n. 精疲力竭；倦怠
e.g.
相關(guān)詞匯：burn out（（火）熄滅；東西燒壞）
英文釋義：the state of being extremely tired or ill, either physically or mentally, because you have worked too hard

malaise
/m??le?z/
n. 身體不適；無(wú)法描述的問(wèn)題
e.g.
近義詞：discomfort
英文釋義：a general feeling of being ill or having no energy
英文釋義：a discomfort that is difficult to explain or identify
例句：This is an economic malaise.

toss around
拋出，提出（想法、建議或說(shuō)法）
e.g.
相關(guān)詞匯：toss（v.（輕輕或漫不經(jīng)心地）扔，拋）
toss 英文釋義：to throw something lightly or carelessly
toss 例句：He glanced at the letter and then tossed it into the bin.
英文釋義：If you toss ideas, suggestions, or phrases around, you mention them and discuss them with other people.

exhaustion
/?ɡ?z??st??n/
n. 精疲力竭；疲憊不堪
e.g.
英文釋義：the state of being extremely tired
例句：As they approached the end of the marathon, the runners looked near exhaustion.
相關(guān)詞匯：exhausted（adj. 感到精疲力竭的）; exhausting（adj.（某事）讓人感到精疲力竭）
例句：I've had an exhausting day./I'm exhausted after a busy day.

cynicism
/?s?n?s?z?m/
n. 憤世嫉俗；玩世不恭
e.g.
相關(guān)詞匯：cynic
cynic 英文釋義：a person who believes that people are only interested in themselves and are not sincere
詞根詞綴：-ism（…主義，學(xué)說(shuō)）

alleviate
/??li?vie?t/
v. 減輕；緩和，緩解
e.g.
英文釋義：to make something less severe
例句：A number of measures were taken to alleviate the problem.

pinpoint
/?p?np??nt/
v. 準(zhǔn)確指出，確定
e.g.
相關(guān)詞匯：pin（n. 大頭針）；point（v. 指向；瞄準(zhǔn)）
搭配短語(yǔ)：pinpoint a location
例句：It is difficult to pinpoint the source of its inspiration.

legitimate
/l??d??t?m?t/
adj. 合理的；正當(dāng)?shù)?br> e.g.
近義詞：valid; reasonable; fair
例句：Her resentment is quite legitimate.

mitigate
/?m?t?ɡe?t/
v. 使緩和；減輕（危害等）
e.g.
近義詞：alleviate
搭配短語(yǔ)：mitigate the storm's impact
詞義辨析
mitigate, alleviate

mitigate 和 alleviate 意思相近，均可表示“減輕；緩和”。mitigate 更側(cè)重減輕某事的強(qiáng)度或者力度，比如，減輕風(fēng)暴造成的影響 mitigate the storm's impact。alleviate 指緩解某事，讓它更容易承受，經(jīng)常搭配的名詞有 stress 壓力，還有 pain 疼痛，例如，這些藥物對(duì)減輕她的病痛沒(méi)有絲毫作用：The drugs did nothing to alleviate her pain。

mind-set
/ma?nd set/
n. 觀念；思維模式
e.g.
英文釋義：a person's way of thinking
搭配短語(yǔ)：a conservative mindset

補(bǔ)充詞匯知識(shí)

harmless
adj. 無(wú)害的
相關(guān)詞匯：harm (v./n. 危害)
詞根詞綴：-less （無(wú)，沒(méi)有）

condition
n. 情況，狀況

workforce
n. 勞動(dòng)力，全體的員工

insomnia
n. 失眠

a tendency to do sth
有傾向做某事

suspect
v. 認(rèn)為；懷疑

be on the road to sth
即將取得某事；在某事的過(guò)程中
英文釋義：to be likely to achieve something

fancy
adj. 復(fù)雜的；高級(jí)的

turn sth around
使某事有好轉(zhuǎn)，有起色

詞義辨析

mitigate, alleviate

mitigate 和 alleviate 意思相近，均可表示“減輕；緩和”。mitigate 更側(cè)重減輕某事的強(qiáng)度或者力度，比如，減輕風(fēng)暴造成的影響 mitigate the storm's impact。alleviate 指緩解某事，讓它更容易承受，經(jīng)常搭配的名詞有 stress 壓力，還有 pain 疼痛，例如，這些藥物對(duì)減輕她的病痛沒(méi)有絲毫作用：The drugs did nothing to alleviate her pain。

長(zhǎng)難句解析

The big three symptoms are emotional exhaustion, cynicism and feeling ineffective, according to the Maslach Burnout Inventory (MBI), a survey designed to measure employee burnout in the workforce.

一項(xiàng)旨在衡量員工工作倦怠程度的問(wèn)卷調(diào)查——馬勒詩(shī)職業(yè)倦怠量表（MBI）顯示，職業(yè)倦怠的三大癥狀是：情緒衰竭、玩世不恭和成就感低落。

Maslach Burnout Inventory，就是馬勒詩(shī)職業(yè)倦怠量表，簡(jiǎn)稱為 MBI, 這個(gè)量表概括了職業(yè)倦怠的三大癥狀。第一大癥狀是 emotional exhaustion 情緒衰竭，這是一種情緒和精力都被消耗殆盡的狀態(tài)。例如有“不想干活或不想擔(dān)事”的想法，尤其是對(duì)周而復(fù)始的上班感到恐懼。第二大癥狀是 cynicism，憤世嫉俗或玩世不恭的想法。比如對(duì)組織和同事不滿意，在工作和人際交往中我行我素。最后一類(lèi)癥狀是 feeling ineffective，成就感低落。典型的現(xiàn)象是低估自己在工作中的價(jià)值。這三大維度就是馬勒詩(shī)量表評(píng)估職業(yè)倦怠的標(biāo)準(zhǔn)，作者后面又用同位語(yǔ)對(duì)這個(gè)量表作了補(bǔ)充，a survey designed to measure employee burnout in the workforce，workforce 勞動(dòng)力，全體的員工，說(shuō)明馬勒詩(shī)量表是一種專門(mén)用來(lái)測(cè)量員工倦怠的調(diào)查問(wèn)卷。

拓展閱讀

暢銷(xiāo)書(shū)《自我驅(qū)動(dòng)心理學(xué)》對(duì)于職業(yè)倦怠癥的建議

心理咨詢專家史蒂文·貝格拉斯在《自我驅(qū)動(dòng)心理學(xué)》中，將眾多案例和理論融合，對(duì)精疲力竭癥（編者按：即今天文章中的“職業(yè)倦怠”）追根溯源，并且提供了有針對(duì)性的治療經(jīng)驗(yàn)，節(jié)選如下：

1. 正確認(rèn)識(shí)自我

《自我驅(qū)動(dòng)心理學(xué)》中，貝格拉斯告訴我們：想要理解、治療和預(yù)防精疲力竭癥，第一步就是客觀地自我評(píng)價(jià)。了解自我的需求、性格、優(yōu)缺點(diǎn)、理想等，才能有的放矢，隨時(shí)調(diào)整自己的事業(yè)目標(biāo)和工作節(jié)奏?，F(xiàn)代人的壓力越來(lái)越大，但是每個(gè)人害怕的事物不同，焦慮的來(lái)源也不同。只有客觀認(rèn)清自己的情況，找到引發(fā)我們精疲力竭的根源，才有治愈的可能性。

2. 接納自我

貝格拉斯在書(shū)中揭示出，在眾多導(dǎo)致精疲力竭癥的因素中，最糟糕的就是人們對(duì)追求成功的態(tài)度。人們往往給成功人士貼了標(biāo)簽：成功者必須堅(jiān)強(qiáng)且獨(dú)立。于是，當(dāng)人們?cè)讷@取成就后，往往忽略內(nèi)心真實(shí)的聲音，努力維護(hù)自己無(wú)所不能、不需要?jiǎng)e人、不會(huì)被情緒左右的成功者形象。想要治療精疲力竭癥，首先需要認(rèn)識(shí)到這種成功觀是不健康的；其次需要承認(rèn)和接納自己的軟弱，和他人建立良好的人際溝通，同時(shí)學(xué)會(huì)正確地表達(dá)自己的情緒。

3. 循序漸進(jìn)地治療

當(dāng)身體或心理患上了疾病，產(chǎn)生了痛苦，人們常常急于解脫，試圖用一個(gè)方法治愈所有癥狀，讓自己從痛苦中解脫。與之相比，更加現(xiàn)實(shí)的做法是控制并且減少病癥。貝格拉斯在書(shū)中提出循序漸進(jìn)的治療方法有：站在客觀的角度重新審視自己，包括自己的行為和意圖，學(xué)會(huì)接受自己的缺陷；嘗試新的環(huán)境、新的職能，讓自己對(duì)工作保持有新鮮感，比如通過(guò)在企業(yè)內(nèi)部輪崗；掌握多種技能，或者在職業(yè)生涯中嘗試在多個(gè)方面發(fā)展技能，以此緊跟時(shí)代發(fā)展的需求；等等。