How to avoid 『burnout’ 如何避免過度疲勞

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你是否曾經為了升學考試或者工作中的一個項目長期加班加點、頂著壓力努力拚搏?等到結束後,感到身心疲憊?這就被稱為 「burnout(過度疲勞)」。本文討論如何在生活和工作中避免過度疲勞。

詞彙:burnout 過度疲勞

Whether it’s studying for exams, working on a project or struggling with a dissertation, we’ve all been under immense stress at some point. When it gets a bit overwhelming, we can reach a level of exhaustion that is unprecedented – the dreaded burnout. However, that feeling of exhaustion is not just physical; it can be mental as well.

According to 『Psychology Today’, burnout isn’t just caused by working long hours; it is more about prolonged or repeated exposure to a stressful situation. The result can be feelings of cynicism, depression and lethargy. A feeling of loss of control in a work scenario can create a conflict with the sense of self – which can lead to burnout. Suffering from burnout can stifle our creativity and productivity. Ironically, this means that striving to be more efficient can result in a reduction in our productivity.

But what can we do to avoid the evils of burnout? Well, there are some tips that may help you. Psychologist Albert Bandura’s idea of self-efficacy – which is the theory that you should believe in your ability to complete a task at hand – may assist you. A feeling that the task is achievable and that you are capable of succeeding means that a difficult task might be less gruelling.

Finding ways to express your creative side may help. Not everyone has creative aspects to their jobs, and, therefore, they need to find other outlets. They could paint, write or take part in local theatre. All of this may help to detach them from the overwhelming stress that may exist in their working life.

Looking after yourself and your surroundings can also be beneficial. The consequence is that you are surrounded by a cleaner and more positive environment. This, in turn, leads to another tip, which is to have healthy and positive thoughts. Being negative can be incredibly draining. Having a positive mental attitude towards everything you do means that you may feel more capable as well.

Burnout is a common condition associated with the pressures of the modern world. It’s not just a physical condition; it has psychological effects that can impact heavily on your work and life in general. Taking steps to avoid burning out can benefit not just us, but our bosses and families.

詞彙表

stress 壓力
overwhelming 難以承受的
unprecedented 空前的
dreaded 令人畏懼的,可怕的,
prolonged 長期的,持續很久的
cynicism 憤世嫉俗,冷嘲熱諷
depression 抑鬱,惆悵
lethargy 無精打采
sense of self 自我感知
stifle 扼殺
strive 奮鬥,努力
self-efficacy 自我效能
achievable (工作或任務)可完成的
capable 有能力的
gruelling 折磨人的,使人精疲力盡的
outlet 施展的機會
beneficial 有益的
draining 使人心力交瘁的
positive mental attitude 積極心態

測驗與練習

1.  閱讀課文並回答問題。

1. What can lead to a conflict with the sense of self?

2. What are the common results of burnout?

3. What is 『self efficacy’?

4. What is the potential benefit of embracing your creativity?

5. Who can benefit from avoiding burnout?

2. 選擇意思恰當的單詞或詞組來完成下列句子。

1. I feel a bit down at the moment. I think I’m _______.

depressed                     depression                    depress                     depresses

2. I’m so tired – I feel _______.

lethargically                  sense of self                  lethargic                    burnout

3. The air in here is _______.

stifle                             stifles                             stifling                        stiff

4. This doesn’t _______ anyone!

benefitted                     benefits                         benefits                      benefit

5. Just don’t _______ the agony any more.

prolonging                    prolongs                        prolong                      prolonged

答案

1.  閱讀課文並回答問題。  

1. What can lead to a conflict with the sense of self?
A feeling of loss of control in a work scenario.

2. What are the common results of burnout?
Feelings of cynicism, depression and lethargy.

3. What is 『self efficacy’?
The ability to complete a task at hand.

4. What is the potential benefit of embracing your creativity?
It can detach you from the overwhelming stress of work.

5. Who can benefit from avoiding burnout?
You and your boss.

2 .  選擇意思恰當的單詞或詞組來完成下列句子。

1. I feel a bit down at the moment. I think I’m depressed.

2. I’m so tired – I feel lethargic.

3. The air in here is stifling.

4. This doesn’t benefit anyone!

5. Just don’t prolong the agony any more.