2011.12英语六级阅读：战胜疲惫方法
　　Ever call in sick because you physically don’t think you can make it to the office？ That burned out feeling — so humorously portrayed in movies like Office Space — is no joke. In fact， workplace stress can lead to serious health issues， like obesity and cardiovascular disease. But preventing burnout， and treating it early， can help you stay both healthy and productive.
　　你是否曾经因为身体不适不能上班而请病假？这种筋疲力尽的感觉不是开玩笑，它在如《上班一条虫》这样的电影中幽默地描绘出来。事实上，工作压力可以引起严重的健康问题，如肥胖和心血管疾病。但是预防精疲力竭并早日进行治疗，可以帮助你保持健康和有效率。　　 Fried： Why You Burn Out and How to Revive， a new book by psychologist Joan Borysenko， Ph.D，addresses this important issue. She dealt with her own burnout as a busy mom and Harvard Medical School instructor，when she was working with AIDS patients for 80 hours a week while also tending to her own small children.

　　心理学家Joan Borysenko哲学博士在其新书《Fried： Why You Burn Out and How to Revive》中论述这一重要问题。她作为一名忙碌的母亲和哈佛医学院讲师，一周跟艾滋病患者共事80小时并照顾自己年幼的孩子时，自己应对这种精疲力竭。
　　Borysenko’s first tip？ Know that being fried is both natural and progressive： “It starts with sincere commitment to work that leads to overwork. Then self-care goes down the drain， your priorities shift away from family and friends to more work，you lose empathy for clients and co-workers， and you feel emotionally overwhelmed， physical health declines， and the quality of your work plummets.” Women should be particularly alert for it， since we usually take on the majority of the “second shift” at home： “In spite of all the progress we’ve made in gender equality， the average working mother does two hours a day more housework than her mate，” notes Borysenko. Borysenko的第一个提示？明白精疲力竭是很自然又越来越严重的：“它从真诚投入工作开始，导致工作过度。然后，自我照顾变得每况愈下，你优先考虑的事情从家庭和朋友更多转向工作，你对客户和同事失去同情心，你感觉情绪上的不知所措，身体健康状况下降，工作质量一落千丈。”女性尤其应该对此提高警觉，因为我们在家通常承担大多数“第二班”的重担：“尽管我们在性别平等上所做的努力，一般的职业母亲每天要比她的配偶多做两个小时的家务。”Borysenko指出。
　　Here are Borysenko’s 4 best ways to beat burnout：
　　下面是Borysenko4种战胜筋疲力尽的最好方法：
　　1. Burnout vs. Depression： Know the Difference
　　1. 精疲力竭vs. 沮丧：了解两者的不同
　　Depression and burnout can look the same — exhaustion， loss of interest and lowered productivity — but they’re not the same. “Burnout is work-related while depression affects your entire life，” says Borysenko. “If you’re burned out and you get a long enough vacation， you revive， whereas depressed people do not.”
　　沮丧和筋疲力尽可以看做一样——疲惫，失去兴趣和降低效率——但是它们是不同的。“精疲力竭是跟工作有关的，而沮丧影响你的整个生活。”Borysenko说。“如果你感到精疲力竭，进行一个足够长的假期后，你会恢复精力，然而沮丧的人并不能恢复。”
　　2. Redo Your ‘To Do’ List
　　2. 重新规划待办事项
　　Ever feel like your ‘To Do’ list is like one of those birthday candles that never blows out， instead regenerating like （depressing） magic？ Cut it down — especially travel， if it takes you away from loved ones. “I now travel less than 15% of the time， and have learned to say yes to what gives me energy — like being outdoors， listening to music， hanging out with friends， and reserrching ideas that I’m passionate about — and no to requests from others that drain me，” says Borysenko. For you， this might mean stopping work at a set time or making Sunday “family day.” And if you can’t cut back in your current role， you might need to find a new position， either within your company or elsewhere.
　　曾经感觉你的待办事项就如生日蜡烛般永不熄灭，而不是像魔法般再生吗？减少待办事项，尤其是在旅途中，它会使你离你的亲人更远。“我现在旅行比当时低了15%，并学习到对任何给我能量的事情说是——如户外活动，听听音乐，跟朋友出去玩和研究我热情关心的想法——和对使我感到疲惫的事情说不。”Borysenko说。对于你，这可能意味着在特定的时间里停止工作或把周末当成“家庭日”。如果你不能减少你目前的任务，那么你可能需要寻找一个新的职位，或者在公司，或者其他地方。
　　3. Unplug Before You Unravel
　　3. 解决问题之前先疏通
　　Being constantly logged on is a huge risk factor 佛如 burnout 。 “The influx of information via email and the imperative to respond ASAP， 24/7 is a prime cause of burnout，” she says. “That’s why a day a week of being unplugged can help save your sanity， your creativity， and your capacity to show up in a loving way in your relationships.” If you can’t log off for a whole day， at least try going offline for a few hours daily — and no， when you’re asleep doesn’t count！
　　不断地开机工作是变得筋疲力尽一个巨大的风险因素。“大量信息涌入电子邮件和对尽快做出回应的命令，24/7是导致精疲力竭的主要因素。”她说。“这就是为什么每周每天进行疏通可以帮助你保持头脑清醒，创造力和在人际关系中展现出可爱的一面的能力。”如果你一整天都不能注销，那么至少尝试每天几个小时处于脱机状态——而且不包括你睡觉的时时间！
　　4. Don’t Ignore It
　　4. 不要忽视它
　　No matter which of these tricks you’re trying — or even if you’re looking for a new position altogether — just be sure you put a priority on getting better. “Untreated burnout leads to physical illness， compromised relationships， a deep feeling of emptiness， a good chance of using drugs or alcohol to reduce your pain， and a decided decrement in performance，” says Borysenko. On an airplane they say to put your oxygen mask on before you help those around you. Treating burnout and keeping yourself healthy is like putting on that mask， giving you the energy you need to be productive at work and happy at home.
　　无论你采用什么方式，或即使你完全在寻找一个新的职位，只要确考试用书保你的重点是要变得更好。“未治疗的精疲力竭引起身体疾病，受损的人际关系，深度的空虚感，更有可能滥用毒品或酒精来减少痛苦，和表现的明显下降。”Borysenko说。在飞机上，他们告诉你先戴上氧气罩再去帮助周围的人。治疗精疲力竭和保持自身健康就如戴上那个面罩，给你提供工作效率和在家保持快乐的能量。