职业倦怠的八大表现，你中枪了吗？| Signs you're burning out

You will experience job burnout at some point in your career — everybody does. It doesn't matter how much you have loved your job up to this point. There will come a time when several factors converge, and will you feel like you just can't stand doing it for another day.

不论你现在如何热爱你的工作，总有一天，你也会产生倦怠感，每个人都会如此。当各种因素累积到一定程度时，你便会感觉自己一天也不能多坚持了。

Left unchecked, burnout can wreak havoc on your health, happiness, relationships and job performance. In order to catch burnout and combat it early, it's important to know how to detect it and take action.

如果对工作的倦怠感视而不见，它会损害你的健康，毁掉你的幸福和人际关系，甚至影响到工作绩效。所以，为了尽早对抗职业倦怠，如何事先发现和采取有效的应对方式就变得尤为重要。

Here are eight common signs workers exhibit when they are burnt out at work. 

以下是人们经历职业倦怠的8种常见表现，你中了几条？

01

Exhaustion 

筋疲力尽

A clear sign of burnout is when you feel tired all the time. Exhaustion can be emotional, mental or physical. It's the sense of not having any energy, of being completely spent.

工作倦怠的一个很明显的症状便是整日处于疲倦的状态中。精疲力尽可以是情感方面的，也可以是精神或身体上的。这种感觉就像是耗尽了身体里所有的能量。

02

Lack of Motivation 

缺乏动力

When you don't feel enthusiastic about anything anymore or you no longer have that internal motivation for your work, there's a good chance you're experiencing burnout. Other ways this manifests? It may be harder to get going in the morning and more difficult to drag yourself into work every day.

当你无法对任何事情抱有热情，或者无法调动自己对工作的积极性时，有很大可能是因为你正在经历职业倦怠。缺乏动力的其它表现还包括：在清晨很难进入工作状态，抑或是每天都难以投身于工作。

03

Frustration, Cynicism and Other Negative Emotions

挫败感、愤世嫉俗和其它负面情绪

You may feel like what you're doing doesn't matter that much anymore, or you may be disillusioned with everything. You might notice that you feel more generally pessimistic than you used to. While everybody experiences some negative emotions from time to time, it's important to know when these are becoming unusual for you.

你可能会觉得自己做的事情没有任何意义，或者对一切事物都感到心灰意冷。你也许会比从前更容易消极怠工。虽然每个人都会有低潮和挫败的时候，但是当这种负面情绪变得不正常时，你需要格外注意。

04

Cognitive Problems 

认知问题

Burnout and chronic stress may interfere with your ability to pay attention or concentrate. When we're stressed, our attention narrows to focus on the negative element that we perceive as a threat. In the short term, this helps us deal with the problem at hand. But when stress becomes chronic, this narrow focus continues for a long time and we have difficulty paying attention to other things.

工作带来的倦怠感和长期压力会影响你的注意力。当人们高度紧张时，注意力也会趋于狭窄，不自觉地聚焦到令我们感到威胁的事物上。虽然短期内，这种状态可以帮助我们解决手头的问题，但是长此以往，当压力不断累积，我们便很难注意到其它事情。

05

Interpersonal Problems at Home and at Work  

人际关系问题

This tends to play out in one of two ways: (a) You're having more conflicts with other people, such as getting into arguments, or (b) you withdraw, talking to your coworkers and family members less. You might find that even when you're physically there, you're tuned out.

受工作倦怠影响而导致的人际关系恶化有两种表现方式：一方面，你更容易与别人发生冲突，例如卷入到争论之中；另一方面，与同事、家人的交流逐渐减少，常常处于“人在心不在”的状态中，对任何话题都置之不理。

06

Not Taking Care of Yourself  

疏于照顾自己

When suffering from burnout, some people engage in unhealthy coping strategies like drinking too much, smoking, being too sedentary, eating too much junk food, not eating enough or not getting enough sleep. Self-medication is another issue and could include relying on sleeping pills to sleep, drinking more alcohol at the end of the day to de-stress or even drinking more coffee to summon up the energy to drag yourself into work in the morning.

一些经历职业倦怠的人会采取不健康的应对方式，例如酗酒、抽烟、久坐和过量食用垃圾食品。自我治疗也是另外一种表现，具体包括：当一天的工作结束后，依赖于睡眠药物和酒精来助眠、释放压力，或者在清晨饮用过量的咖啡因，勉强支撑着精神去上班。

07

Being Preoccupied With Work ... When You're Not at Work

在休息时间沉浸于工作

Even though you might not be working at a given moment, if you're expending mental energy mulling over your job, then your work is interfering with your ability to recover from the stresses of your day. 

如果你在工作上花费过多的精气神，即便偶尔也会停下来休息，你的工作也可能正在干扰身体对压力的自我排解和恢复能力。

08

Health Problems 

健康问题

Over a long period of time, serious chronic stress can create real health problems like digestive issues, heart disease, depression and obesity.

长期积累的慢性压力将会造成严重的健康问题，例如消化问题、心脏病、抑郁症和过度肥胖。

And what can you do if you recognize the above symptoms in yourself ?

在了解了这些症状之后，我们又能采取哪些有针对性的措施呢？

Take Relaxation Seriously   

全身心的放松

01

Whether you take up meditation, listening to music, reading a book, taking a walk or visiting with friends and family, truly think about what you'll do to relax, and designate time for it.

不论是静坐冥想、听音乐、读书、散步，还是和朋友、家人们外出，你都要明确自己该怎么做而达到放松的目的，并且安排出特定的时间来执行这些事。

Cultivate a Rich Non-Work Life  

充实自己的业余生活

02

Find something outside of work that you are passionate about that's challenging, engaging and really gets you going — whether a hobby, sports or fitness activities or volunteering in the community 

跳出工作范围，找一件能调动自己内在热情的，有趣并富有挑战性的事情来做。它可以是一项爱好、运动，也可以健身或者是社区内的志愿者活动。

Unplug 拔掉电源吧！

03

While communication technology can promote productivity, it can also allow work stressors seep into family time, vacation and social activities. Set boundaries by turning off cell phones at dinner and delegating certain times to check email.

虽然通讯技术极大地提高了生产效率，但是它也让工作压力慢慢侵入到私人领域，例如家庭生活、假期和社会活动等。如果想要将生活与工作划清界限，就在用餐的时候关掉手机，并只在指定的时间内回复邮件。

Get Enough Sleep 

保证充足的睡眠

04

Research suggests that having fewer than six hours of sleep per night is a major risk factor for burnout, not least because poor sleep can have negative effects on your job performance and productivity. It can lead to fatigue, decrease your motivation, make you more sensitive to stressful events, impair your mental function, leave you more susceptible to errors and make it harder to juggle competing demands.

研究表明，每日睡眠不足6小时是工作倦怠的一个很严重的风险因素，并不只是因为不良的睡眠会影响到你的工作表现和效率。睡眠不足还会导致身体疲倦，削弱你的意志，使你对有压力的活动反应更为敏感，还会损害到你的心智功能，让你更容易犯错误，并且很难满足竞争性需求。

Get Organized  

有条理地安排好生活

05

Often, when people are burnt out, they spend a lot of time worrying that they'll forget to do something or that something important is going to slip through the cracks. Get organized, clear your head, put together a to-do list then prioritize. That way, you don't have to keep thinking about those things because you'll have systems in place to remind you.

当人们对工作感到倦怠时，往往会将很多时间浪费在担心自己是否又忘记了什么东西上。试着理清思绪，将待完成的事项制成一张清单，并按照任务重要性一个个完成。只有这样，这些事情才不会长期占据你的注意力，因为已经有便捷的工具会提醒你：现在要做这件事啦。

Figure Out When Enough Is Enough

 思考该如何解决这类问题

06

Consider talking to your manager or HR about employee assistance plan services, mental health benefits or stress management training — or at least about how to improve communication and create a better, more positive work environment. 

试着与你的经理或人事主管商讨员工援助计划、心理健康和压力管理训练等事项，或者至少是关于该如何促进交流，并建立一个更好的，更加积极的工作环境。

Sources: Forbes, the Balance Careers

Editor: Zhang Xi

Intern: Wang Haoyun

You may also like

工作忙碌也不要忘记休息呀