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  • How many times have you had that feeling of impending doom

    有多少次,你有過那種末日來臨的感覺?

  • 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。

How many times have you had that feeling of impending doom

有多少次,你有過那種末日來臨的感覺?

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B1 中級 中文 倦怠 睡眠 電池 充電器 情感 感覺

如何燃燒情感的倦怠|BBC思想。 (How to burn emotional burnout | BBC Ideas)

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    Summer 發佈於 2020 年 10 月 08 日
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