as you watch your mobile phone battery drain away

眼看著你的手機電池耗盡

knowing full well you don't have a charger?

明知道你沒有充電器？

Well I had a moment like that on a train

我在火車上也曾有過這樣的經歷。

and it got me thinking about my own emotional battery

這讓我想到了我自己的情感電池。

and the fact that it needs attention.

以及需要注意的事實。

I started to think, how do I recharge myself

我開始思考，我該如何給自己充電？

and stop myself from being overwhelmed

寵辱不驚

and tipping into emotional burnout?

並陷入情緒倦怠？

So what exactly is emotional burnout?

那麼到底什麼是情緒倦怠呢？

The term was first used by Herbert Freudenberger

該詞最早由赫伯特-弗羅登貝格使用。

in a research paper in 1974.

在1974年的一篇研究論文中。

He himself had many major life challenges

他自己也有很多重大的人生挑戰

including fleeing persecution in Germany,

包括逃離德國的迫害。

setting up a whole new life in the US,

在美國建立了全新的生活。

learning a new language and studying for his degree in night classes

夜班學習語言和攻讀學位。

whilst working in a factory.

在工廠工作時。

He described emotional burnout as a state

他將情緒倦怠描述為一種狀態

of mental and physical exhaustion caused by one's professional life.

職業生活造成的身心疲憊；

And he described many different phases,

而且他描述了許多不同的階段。

including a compulsion to prove oneself.

包括被迫證明自己。

These days we describe emotional burnout

這些天，我們形容情緒倦怠

as excessive and prolonged stress

作為過度和長期的壓力

leaving us feeling unable to cope with life's challenges.

讓我們感到無法應對生活的挑戰。

And crucially these stressors come from many different areas

而關鍵的是，這些壓力源來自許多不同的領域。

of our lives.

我們的生活。

It could be financial, our relationships,

可能是財務，我們的關係。

moving home, losing our job, or exams.

搬家，失業，或者考試。

Any major life change or event.

任何重大的生活變化或事件。

So how do we keep an eye on our emotional battery

那麼，我們該如何關注自己的情感電池呢？

and prevent ourselves from getting overwhelmed

防患於未然

and tipping into emotional burnout?

並陷入情緒倦怠？

Be a compassionate listener to yourself.

做一個有同情心的自己的傾聽者。

When someone experiences a physical knock,

當有人遭遇身體上的磕碰。

we tell them to take it easy

我們告訴他們別緊張

and we fully expect them to take time to recover.

我們完全期待他們需要時間來恢復。

Well it's the same for emotional knocks.

嗯，對於感情的打擊也是一樣的。

So start checking in with yourself daily. How are you feeling?

所以開始每天檢查自己。你感覺如何？

Agitated? Tired? Stressed? Run down?

激動？疲憊？緊張？疲憊？

We very rarely take the time

我們很少花時間

to really check in with how we're feeling.

以真正檢查我們的感覺。

And when we do, we often get stuck in our heads and analyse things.

而當我們這樣做的時候，我們往往會被卡在腦子裡，分析事情。

But it's really important to listen

但聽話真的很重要

to what US philosopher and psychologist

到美國哲學家和心理學家

Eugene Gendlin called our felt senses.

尤金-根德林把我們的感覺稱為。

Having butterflies in our tummy when we're feeling nervous

當我們感到緊張的時候，肚子裡會有蝴蝶的感覺

is an example of this.

就是一個例子。

We very rarely stop, reflect and really tune in to how we're feeling.

我們很少停下腳步，反思和真正調整自己的感覺。

Think about a time when someone you know well really listened to you.

想一想，你熟悉的人什麼時候真正聽過你的話。

How did that feel?

那感覺如何？

Be a good and compassionate listener to yourself.

做一個好的、有同情心的自己的傾聽者。

Set aside time, about 20 minutes,

擱置時間，約20分鐘。

to really stop, tune in and listen to how you're feeling without judgement.

真正停下腳步，調整和傾聽你的感受，不做判斷。

Are you the type of person who can usually cope

你是那種通常可以應付的人嗎？

with stressful and challenging situations at work

應對工作中的壓力和挑戰

but are struggling at this time?

卻在這個時候苦苦掙扎？

Well that might be a clue that one of your emotional buckets

這可能是一個線索，你的一個情緒桶。

is low on reserve.

是低儲備。

Think of your reserves like this -

你可以這樣想，你的儲備金是

you have a work bucket and a home bucket.

你有一個工作桶和一個家庭桶。

If one of those gets low but the other one is well supplied,

如果其中一個變低，但另一個供應充足。

you'll probably be able to cope.

你大概能應付得來。

But if they're both low, and you have no reserves to draw on,

但如果它們都很低，而你又沒有儲備可以利用。

that's when problems can occur.

這時就會出現問題。

When one area of our lives is undergoing a battering,

當我們生活中的某一個領域正在經受著摧殘。

other areas can help recharge.

其他地區可以幫助補給。

Focusing on an area that's going really well

專注於一個進展非常順利的領域。

and squeezing as much good feeling out of that as possible

並儘可能多地從其中榨取好感度

can really help.

可以真正幫助。

Strong relationships are really important for building resilience.

強有力的關係對於建立復原力真的很重要。

So is exercise and doing things that you enjoy.

鍛鍊和做自己喜歡的事情也是如此。

So you can think of these as chargers.

所以你可以把這些當成充電器。

Don't be like I used to and look for a charger

不要像我以前一樣，找一個充電器。

when you're already in the red zone.

當你已經在紅色區域。

Build habits and routine into your daily life.

在日常生活中養成習慣和規律。

It might be going for a coffee with a friend, listening to a podcast,

可能是和朋友去喝咖啡，聽播客。

watching your favourite comedy, anything that you enjoy.

看你喜歡的喜劇，任何你喜歡的東西。

Make time for that and prioritise it like it matters, because it does.

騰出時間來做這件事，並把它當作重要的事情來優先處理，因為它確實如此。

Babies are often put to sleep with a lullaby and research has shown that

嬰兒經常被催眠曲哄睡，研究顯示

actually listening to relaxing music before bedtime

其實睡前聽聽輕鬆的音樂

can help us all get more sleep and better quality sleep.

可以幫助我們大家獲得更多的睡眠和更好的睡眠品質。

Music impacts our parasympathetic nervous system

音樂影響我們的副交感神經系統

which is all about relaxation.

這都是關於放鬆的。

So do whatever you can to get the best sleep possible.

所以要想盡一切辦法讓自己的睡眠達到最佳狀態。

The American Sleep Association found that adults who sleep

美國睡眠協會發現，成年人如果睡

less than eight hours a night report higher stress levels

每晚工作時間少於8小時的人報告說，壓力水準較高。

than those that get enough sleep.

比那些睡眠充足的人。

When we don't have enough sleep or poor quality sleep,

當我們睡眠不足或睡眠品質差的時候。

this impacts our mood, our focus, our concentration

這影響了我們的情緒，我們的注意力，我們的集中力。

and our ability to deal with challenges.

以及我們應對挑戰的能力。

And no-one wants that.

沒有人想這樣。

So now you might just understand why that moment on my train journey

所以現在你可能會明白為什麼我在火車上的那一刻

helped me with my mental and emotional wellbeing.

幫助我的精神和情感健康。

And hopefully it will mean you will start to check in

希望這意味著你會開始檢查。

with your own emotional battery and prioritise it just as much

與自己的情感電池一樣，也要優先考慮它

as you prioritise your mobile phone one.

由於你優先考慮你的手機一。