Name: 常常提不起勁嗎？原來這 7 個習慣讓你身心俱疲！ (These 7 Habits Are Keeping You Burned Out)
Uploaded: 2025-03-13T21:01:10.000Z
Duration: 5 min 54 s

She's been pulling all-nighters for weeks, aiming to ace that exam next month.

她已經熬了幾個星期的通宵，目標是在下個月的考試中取得好成績。

He's been burning the midnight oil for the last few months, trying to meet that deadline for the new company project.

在過去的幾個月裡，他一直在夜以繼日地工作，試圖在最後期限前完成公司的新項目。

These two show what you would call the classic textbook cases for burnout.

這兩個人就是典型的教科書式的職業倦怠。

But the causes of burnout aren't only limited to your job.

但是，職業倦怠的原因並不僅限於你的工作。

Let's take a look at some lesser known or not very obvious causes that have an equally potent risk factor for burnout.

讓我們來看看一些不太為人所知或不太明顯的原因，它們同樣是導致職業倦怠的潛在風險因素。

Not all perfectionism is bad, but when the perfectionist within you never lets you feel satisfied with your achievements, it can morph into perpetual stress, leading to burnout.

並不是所有的完美主義都是壞的，但是當你內心的完美主義者總是不讓你對自己的成就感到滿意時，它就會演變成永久的壓力，導致倦怠。

Christina Maslach, professor of psychology at the University of California, Berkeley, says that distinctive indicators of burnout include a cynical attitude, exhaustion, and self-criticism.

加州大學伯克利分校心理學教授克里斯蒂娜-馬斯拉赫（Christina Maslach）說，職業倦怠的明顯指標包括玩世不恭的態度、精疲力竭和自我批評。

This means you may have a more negative attitude and be more irritable overall.

這意味著你的態度可能會更加消極，整體上也會更加易怒。

You may be annoyed and apathetic and feel like you don't have a sense of purpose or meaning in what you do.

你可能會感到惱怒和冷漠，覺得自己的工作沒有目標和意義。

A study by Spring Health shows that 33% of workers aged 35 to 44 declared that insufficient paid time off, PTO, contributes to their burnout.

Spring Health 的一項研究顯示，35 至 44 歲的工人中有 33% 聲稱帶薪休假（PTO）不足導致了他們的職業倦怠。

Burnout can even sneak up on people with a genuine passion for their job.

職業倦怠甚至會潛移默化地影響那些對工作真正充滿熱情的人。

When you risk contributing too much of your enthusiasm, time, and energy to tasks and people that don't give anything back, burnout may catch you unaware.

當你冒著風險將自己過多的熱情、時間和精力貢獻給沒有任何回報的任務和人時，職業倦怠可能會讓你措手不及。

Classically, burnout is the triad of depersonalization, emotional exhaustion, and feelings of a lack of accomplishment, says Carol Bernstein, MD, a professor of psychiatry and behavioral sciences with the Albert Einstein College of Medicine in New York City.

紐約市阿爾伯特-愛因斯坦醫學院精神病學和行為科學教授、醫學博士卡羅爾-伯恩斯坦（Carol Bernstein）說，從經典角度講，職業倦怠是指人格解體、情感衰竭和缺乏成就感這三者的結合。

The absence of career growth and challenges may lead you to feeling perennially unfulfilled.

缺乏職業發展和挑戰可能會讓你常年感到不滿足。

With the recent relaxations in the stay-at-home rules and with companies opening their doors for employees, the age-old ritual of commuting is slowly picking up pace again.

隨著最近居家規定的放寬，以及公司為員工敞開大門，上下班這一古老的儀式又在慢慢加快步伐。

A 2015 study from the University of Montreal found that even your everyday commute to the workplace can increase the risk of burnout, especially if the trip between home and your office is longer than 20 minutes.

蒙特利爾大學 2015 年的一項研究發現，即使是日常通勤也會增加職業倦怠的風險，尤其是如果從家到辦公室的路程超過 20 分鐘。

The researchers found that when a commute passes 35 minutes, workers expressed more negativity towards their job.

研究人員發現，當通勤時間超過 35 分鐘時，工人們會對自己的工作表達出更多的消極情緒。

When your commute begins to resemble a mini part-time job in and of itself, this leaves you feeling like you're wasting away your life, traffic jam by traffic jam.

當你的通勤本身就像一份小型兼職工作時，你就會覺得自己在一次次堵車中浪費生命。

Maybe companies should look to allow employees to do more remote or hybrid work to lessen burnout risks at the workplace.

也許公司應該考慮讓員工從事更多的遠程或混合工作，以減少工作場所的倦怠風險。

If your company doesn't allow that benefit, living near to your office is a great idea too.

如果您的公司不允許這種福利，那麼住在辦公室附近也是一個不錯的主意。

Gwari Yardi, a 37-year-old writer from Melbourne, told ABC Every Day, "'At that time, I sang a lot.

來自墨爾本的 37 歲作家格瓦里-雅迪（Gwari Yardi）告訴《每天 ABC》："'那時候，我經常唱歌。

"'It helped me slow down, "'be in the moment, and relieve stress.'"

"'它幫助我放慢腳步，""置身當下，緩解壓力'"。

She picked up the ukulele after a tough few years that left Gwari burnt out and exhausted.

幾年的艱苦歲月讓 Gwari 焦頭爛額、精疲力竭，在經歷了這些之後，她重新拾起了尤克裡裡琴。

Hobbies like music or arts and crafts helped attach you from daily stresses, and you feel refreshed.

音樂或藝術和手工藝等愛好能幫助您從日常壓力中解脫出來，讓您感覺神清氣爽。

A research study in the Association of Enjoyable Leisure Activities with Psychological and Physical Wellbeing concluded that hobbies positively impact both mental and physical health.

愉快的休閒活動與身心健康的關係》中的一項研究得出結論，愛好對身心健康都有積極影響。

Hobbies like painting or DIY crafts have a therapeutic effect on people.

繪畫或 DIY 手工藝等愛好對人有治療作用。

Participants noticed lower blood pressure, improved cortisol levels, and better physical functioning.

參與者注意到血壓降低，皮質醇水準提高，身體機能改善。

Another study from New Zealand found activities like songwriting, creative writing, knitting, or art increased wellbeing levels that lasted into the next day.

紐西蘭的另一項研究發現，寫歌、創意寫作、編織或藝術等活動能提高人的健康水準，並能持續到第二天。

We live in a culture that values work and productivity immensely, and where the get rich or die trying philosophy has gotten the best of us.

我們生活在一個非常重視工作和生產力的文化中，"要麼致富，要麼死 "的理念讓我們的生活達到了極致。

From movies to music or the motivational culture, these things often describe happiness on the scale of money or success.

從電影、音樂到勵志文化，這些東西往往以金錢或成功的尺度來描述幸福。

Even the pseudo-psychological motivation from influencers tells you to push your limits and try harder every day.

即使是來自有影響力的人的偽心理激勵，也會告訴你要挑戰極限，每天都要更加努力。

This mindset is highly misleading and toxic.

這種心態極具誤導性和毒害性。

Resilience coach Debra Bullcock says it can easily become exhausting and overwhelming as the constant mental and psychological load causes significant internal stress, taking the burnout risk up to danger levels.

復原力教練黛布拉-布爾科克（Debra Bullcock）說，這很容易讓人精疲力竭、不堪重負，因為持續的精神和心理負擔會造成巨大的內部壓力，使職業倦怠風險上升到危險水準。

Do you feel like you lack autonomy at your workplace?

您是否覺得自己在工作場所缺乏自主權？

Is it difficult to access resources or have a say in decisions impacting your professional life?

在影響您職業生活的決策中，您是否難以獲得資源或發言權？

According to the Mayo Clinic, things like feeling a lack of control, work-life imbalance, lack of social support, and doing things that don't align with your values are major contributors to burnout.

根據梅奧診所（Mayo Clinic）的說法，感覺缺乏控制、工作與生活失衡、缺乏社會支持以及所做的事情與自己的價值觀不一致等，都是導致職業倦怠的主要原因。

Feeling out of control can take a toll on your wellbeing, according to author and life coach Elizabeth Sanders.

作家兼生活教練伊麗莎白-桑德斯（Elizabeth Sanders）認為，失控感會影響你的健康。

If you feel like you need to always be on call, it can take a toll on your sense of self and wellbeing.

如果你覺得自己需要隨時待命，這會對你的自我意識和健康造成影響。

Many adult issues tie back to childhood experiences, and research suggests that adverse childhood experiences, called ACEs, can have an impact on how people deal with stress and increase the likelihood of burnout in adulthood.

許多成人問題都與童年經歷有關，研究表明，童年的不良經歷（稱為 ACE）會影響人們應對壓力的方式，並增加成年後出現職業倦怠的可能性。

A study on childhood adversity at the University of Texas at El Paso School of Nursing found that undergraduate students who were exposed to a higher number of ACEs, such as abuse, neglect, or family dysfunction, experienced higher levels of burnout and depression.

德克薩斯大學埃爾帕索分校護理學院一項關於童年逆境的研究發現，遭受虐待、忽視或家庭功能障礙等較多 ACE 的大學生，其職業倦怠和抑鬱程度較高。

Identifying and admitting when you're burnt out is half the battle.

發現並承認自己的倦怠是成功的一半。

And when you have a place to start, you can take steps to address the issue and help improve your life.

有了起點，就能採取措施解決問題，幫助改善生活。

Rather, making changes to your daily routine can help.

相反，改變自己的日常生活方式會有所幫助。

If you're feeling burnt out, ask for help.

如果你感到疲憊不堪，請尋求幫助。

Putting yourself first is not selfish, it's mandatory.

把自己放在第一位不是自私，而是必須。

Do things you enjoy, and say no to things that only add to your stress.

做自己喜歡的事情，拒絕只會增加壓力的事情。

Long walks, bath bombs, yoga, Netflix, whatever makes you feel good is what you should do.

長時間散步、沐浴露、瑜伽、Netflix，只要能讓你感覺良好，你就應該去做。

If so, subscribe, share it with others, and check back here for new content daily.

如果是，請訂閱，與他人分享，並每天回來查看新內容。

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常常提不起勁嗎？原來這 7 個習慣讓你身心俱疲！ (These 7 Habits Are Keeping You Burned Out)

perceive

obvious

mindset

mental