but as a psychologist, I recognize that we have

但作為一個心理學家，我認識到，我們有

a lot of misconceptions when it comes to burnout.

在談到職業倦怠時，有很多誤解。

We think burnout is anytime you're feeling

我們認為倦怠是指任何時候你感到

a little bit overworked or a little bit stressed

有點兒過勞了，或者有點兒壓力了

or a little bit tired.

或有一點累。

But it turns out that burnout

但事實證明，職業倦怠

is a very special kind of clinical syndrome

是一種非常特殊的臨床綜合徵

that has a couple of very particular symptoms.

這有幾個非常特殊的症狀。

One of the symptoms we often think about

我們經常想到的一個症狀是

is a sense of emotional exhaustion-

是一種情緒上的疲憊感

but this is richer than just a sense of physical exhaustion.

但這不僅僅是一種身體上的疲憊感，而是更加豐富。

Emotional exhaustion isn't just about being tired:

情緒上的疲憊不僅僅是指疲憊：

it's really about feeling like you cannot

這真的是關於感覺你不能

emotionally handle another thing on your plate.

情緒化地處理你盤子裡的另一件事。

If one thing comes on, you know, that's it,

如果有一件事出現，你知道，那就是它、

the whole house of cards is gonna fall.

整個紙牌屋將會倒下。

Even when you get a really great night rest or a week off,

即使你得到一個非常好的夜間休息或一個星期的休息、

you're still feeling kind of

你仍然覺得有點

emotionally tired and overloaded.

情感上的疲勞和超負荷。

That's the first symptom, the sense of emotional exhaustion.

這是第一個症狀，情緒上的疲憊感。

The second symptom, which I think is even more profound,

第二個症狀，我認為更加深刻、

is a sense of what's often called

是一種通常被稱為

'depersonalization' or cynicism.

'去個人化'或憤世嫉俗。

You're just kind of on a short fuse

你只是有點脾氣暴躁

with the people around you,

與你周圍的人、

whether that's the people you're serving in your job,

是否就是你在工作中服務的人、

your clients or your patients, or your other teammates.

你的客戶或你的病人，或你的其他隊友。

It's like everything they say kind of irks you a little bit,

就像他們說的每句話都讓你有點不爽、

and it feels like if there's one more request,

而且感覺如果再有一個要求、

you're just gonna lose it and freak out.

你只是會失去它，並嚇壞了。

You're also very cynical about people's intentions.

你對人們的意圖也非常憤世嫉俗。

You kind of feel like they have bad intentions

你會覺得他們有壞心思

for the asks that are coming your way-

為即將到來的問候------。

that's a sense of depersonalization.

那是一種非人格化的感覺。

But the third symptom is a sense

但第三個症狀是一種感覺

of personal ineffectiveness.

的個人效率不高。

You just feel like even if you were doing

你只是覺得，即使你在做

your job perfectly, it wouldn't matter,

你的工作很完美，這並不重要、

or there are structural constraints

或存在結構性限制

that make it impossible to do what you really value doing.

導致無法做你真正重視的事情。

So even if you're doing your job well,

是以，即使你的工作做得很好、

you feel like it kinda doesn't matter.

你覺得這有點不重要。

It's not giving you the same value it was before.

它沒有給你以前的價值。

So this is burnout:

所以這就是倦怠：

It's not just a sense of stress or overwork.

這不僅僅是一種壓力或過度工作的感覺。

So I think it's important

所以我認為這很重要

to distinguish between stress and burnout;

以區分壓力和倦怠；

we sometimes lump the two together,

我們有時把這兩者混為一談、

but burnout is a very particular kind of clinical syndrome.

但職業倦怠是一種非常特殊的臨床綜合症。

We tend to think of burnout as a modern phenomenon,

我們傾向於認為職業倦怠是一種現代現象、

but there's evidence that something like burnout

但有證據表明，類似於倦怠的東西

has been happening for a while,

已經有一段時間了、

at least since the Industrial Revolution.

至少從工業革命開始。

But some of the best research on burnout

但一些關於職業倦怠的最佳研究

happened in the 1980s and 1990s

發生在20世紀80年代和90年代

and was mostly done by this fantastic researcher,

而且主要是由這位神奇的研究人員完成的、

Christina Maslach, who's talked about some of the features

Christina Maslach，他談到了一些特點

that tend to lead to burnout.

這往往會導致倦怠。

One of the features that tends to lead to burnout

傾向於導致倦怠的特徵之一是

is an increased workload or workload

是增加的工作量或工作負荷

that really feels just too overwhelming.

這真的讓人感覺太過壓抑了。

That isn't enough to lead to burnout over time,

這還不足以導致長時間的倦怠、

but this can be an exacerbating feature.

但這可能是一個惡化的特徵。

Another feature that tends to lead to burnout

另一個傾向於導致倦怠的特徵是

is what Maslach calls a 'values mismatch.'

是Maslach所說的'價值錯配'。

You get into your job thinking you're doing something,

你進入你的工作，以為你在做什麼、

but in practice, in the trenches,

但在實踐中，在戰壕裡、

the job feels like something else.

工作的感覺就像別的東西。

I'm speaking about burnout right now as a scientist,

我現在就在說作為一個科學家的倦怠問題、

but also as somebody who's experienced this syndrome

但也作為一個經歷過這種綜合症的人

a little bit myself.

我自己也有一點。

I feel like I became a college professor

我覺得我成了大學教授

and a head of college on campus

和校園內的大學負責人

because I wanted students to have a fantastic experience.

因為我希望學生有一個奇妙的經歷。

But then when COVID hit, it just felt like,

但是當COVID出現時，就感覺到了、

you know, what we were doing

你知道，我們在做什麼

wasn't what I signed up for anymore;

這不是我報名參加的原因；

there was this mismatch.

有這種不匹配的情況。

Another feature that can lead to burnout

另一個可能導致倦怠的特徵是

in an organization is a sense of unfairness.

在一個組織中，有一種不公平感。

This can also cause a certain sense of community breakdown.

這也會造成某種意義上的社區崩潰。

When there's a sense that things are a little bit unfair,

當有一種感覺，事情有點不公平、

maybe there's differences in compensation,

也許在補償方面存在差異、

that can lead to a sense of burnout.

這可能會導致一種倦怠感。

The final thing that's really important

最後，真正重要的事情是

for burnout is your sense of reward.

因為倦怠是你的回報感。

What leads us to kind of get flow

是什麼導致了我們那種得到流

and feel happy in our jobs is a sense of intrinsic reward.

並在我們的工作中感到快樂，是一種內在的回報感。

When things become pushed more towards the extrinsic reward,

當事情變得更傾向於外在的獎勵、

and also when those extrinsic rewards,

而且還當那些外在的獎勵、

especially when they start feeling a little bit unfair,

特別是當他們開始感到有點不公平時、

that can lead to a sense of burnout over time.

這可能會導致長期的倦怠感。

If you're wondering if you're going through burnout,

如果你想知道你是否正在經歷倦怠、

a few questions you can ask yourself

你可以問自己幾個問題

involve those big symptoms we just talked about.

涉及我們剛剛談到的那些大的症狀。

First, this sense of emotional exhaustion:

首先，這種情感上的疲憊感：

Are you really, really exhausted,

你是不是真的，真的累了、

not just physically exhausted, but emotionally exhausted?

不僅僅是身體上的疲憊，還有情感上的疲憊？

When you take a weekend off, are you still as depleted

當你在週末休息的時候，你是否還像以前一樣疲憊不堪？

when you go back on Monday morning?

當你週一早上回去的時候？

And does it really feel like a form of exhaustion

而這真的是一種疲憊的感覺嗎？

that's very emotional?

這很有感情？

It's not just that you're tired,

這不僅僅是你累了、

but that you're feeling really depressed;

但你感到非常沮喪；

emotionally, you're on just a really short fuse.

在感情上，你只是一個非常短的導火線。

Are you experiencing changes

你是否遇到了變化

in how you relate to people at your work,

在你的工作中如何與人相處、

either the people that you serve, your clients,

要麼是你所服務的人，你的客戶、

your patients, or the people that you work with?

你的病人，或與你一起工作的人？

Are you embarrassed about the length of your fuse?

你對你的保險絲長度感到尷尬嗎？

Do you feel like you're going through

你是否覺得你正在經歷

some compassion fatigue?

一些同情心的疲勞？

That's a clear sense

這是一個明顯的感覺

that you're experiencing depersonalization.

你正在經歷人格解體。

And is your sense of meaning going away

而你的意義感是否正在消失

in terms of what you're doing?

在你所做的事情方面？

Do you feel like your work has changed,

你是否覺得你的工作發生了變化、

that you simply can't do a good job right now

你現在根本無法做好工作

because of some of the structures of what you're asked to do

因為你被要求做的一些事情的結構

or the fairness in your own institution?

還是你自己機構中的公平性？

If you're answering "yes" to some of those questions,

如果你對其中一些問題的回答是 "是"、

you may be on the verge of burnout,

你可能已經到了倦怠的邊緣、

and it's important to address that before it gets worse.

而且重要的是在它變得更糟之前解決這個問題。

So what if you're already feeling

那麼，如果你已經感到

a little bit emotionally exhausted, a little bit cynical,

有一點感情上的疲憊，有一點憤世嫉俗、

a little bit like your job isn't effective as much anymore.

有點像你的工作不再那麼有效了。

This is the point when you need

這時你需要

to think about treating burnout,

來思考如何治療職業倦怠、

and we can think about treatment

而我們可以考慮治療

as having an organizational side and a personal side.

作為有組織的一面和有個人的一面。

Organizationally, I think different industries

在組織上，我認為不同的行業

need to pay a lot of attention to burnout-

需要高度重視倦怠問題------。

and one of the main ways to fix burnout

以及解決職業倦怠的主要方法之一

is to make some changes to people's workloads,

是對人們的工作量做一些改變、

to people's sense of values,

對人們的價值感、

and to the rewards that people are getting.

並對人們得到的回報。

Those changes are really essential steps

這些變化確實是必不可少的步驟

to treating burnout once it's there.

一旦出現倦怠，要及時治療。

But as an individual, you know,

但作為一個人，你知道、

the best thing that you can do,

你能做的最好的事情、

aside from kind of trying to promote

除了試圖促進

more of these structural changes at work,

更多這些結構性變化在起作用、

is to really take good care of yourself.

是要真正照顧好自己。

And I mean that in particular,

我特別指的是這一點、

not just in terms of the kinds of things

不僅僅是在事情的種類方面

you do which matter, getting more social connection,

你做的事情很重要，獲得更多的社會聯繫、

making sure you have some free time,

確保你有一些空閒時間、

but also to think about how you're structuring

但也要考慮到你是如何構建

your relationship with work.

你與工作的關係。

Often, we bring the best of ourselves to work

通常情況下，我們會把自己最好的一面帶到工作中去

and leave the leftovers for everything else,

並把剩下的東西留給其他東西、

for our families, for leisure, and so on.

為我們的家庭，為休閒，等等。

If you're really putting too much of your identity emphasis

如果你真的把你的身份強調的太多了

on work, that's the kind of thing that can lead to burnout

在工作上，這就是那種可能導致倦怠的事情。

because those values feel like they matter so much to you,

因為這些價值感覺對你很重要、

it's all of your identity that's wrapped up in this.

這是你所有的身份都被包裹在其中。

When there's a mismatch, it can hit you even harder.

當出現不匹配時，它對你的打擊會更大。

So to address my own burnout,

是以，為了解決我自己的倦怠問題、

I decided to take a sabbatical,

我決定休假、

but it was important that I stayed very intentional

但重要的是，我必須保持非常謹慎的態度。

about paying attention to my value systems

關於關注我的價值體系

during that sabbatical.

在那個休假期間。

I really tried to invest more

我真的試圖投入更多

in my relationships outside of work,

在我工作之外的關係中、

so it wasn't just friendships at work

所以這不僅僅是工作中的友誼

that were making up my whole social life.

構成了我的整個社會生活。

I tried to reengage more with other things that I value-

我試圖重新參與更多我重視的其他事情------。

hobbies, things as silly as, like,

興趣愛好，像這樣愚蠢的事情，比如、

playing a little bit more Guitar Hero-

再玩一下吉他英雄

but also engaging a little bit more

但也要多參與一點

with things like my health,

諸如我的健康等問題、

like making sure I'm moving my body.

像確保我在移動我的身體。

It's really trying to engage all the values

這真的是在試圖讓所有的價值觀參與進來

and the things you care about outside of work,

以及你在工作之外所關心的事情、

so you can start to develop an identity in that,

所以你可以開始在這方面發展一個身份、

and not just in what you're doing for your job.

而不僅僅是在你所做的工作方面。