Name: 常常工作到焦頭爛額嗎？工作壓力對身體的影響請不要輕忽！ (Burnt Out? | What Does Workplace Stress Do To My Body | National Geographic)
Uploaded: 2025-08-20T21:01:30.000Z
Duration: 8 min 33 s

You have a tight deadline to meet, and you're overloaded with work because you dodged the last round of layoffs, but they gave you the extra work without the pay.

你有一個緊迫的期限要趕，你的工作量超負荷，因為你躲過了上一輪裁員，但他們給了你額外的工作，卻沒有給你加薪。

Now, you're struggling to decompress at night before getting right back to the grind the next morning.

現在，你晚上要努力減壓，第二天一早又要繼續工作。

Most of us have probably felt it, but what even is workplace stress?

我們大多數人可能都感受過，但什麼是工作壓力呢？

I'm Alzo Slade here with Nat Geo to break down how everything you experience and consume can affect your body in ways you may not expect.

我是 Alzo Slade，Nat Geo 頻道將為你分析你所經歷和攝入的一切如何以你意想不到的方式影響你的身體。

what does workplace stress do to my body?

工作壓力對我的身體有什麼影響？

We toss the word stress around all the time, but what is stress?

我們總是把壓力這個詞掛在嘴邊，但什麼是壓力呢？

You're out on a stroll, and suddenly, out of nowhere, a dog barks at you.

你在外面散步，突然，不知從哪裡竄出一隻狗，對著你狂吠。

You may jump and feel physically startled, but once you've walked away and realized nothing's gonna happen, the fleeting sensations dissipate.

你可能會嚇一跳，感覺身體被嚇了一跳，但一旦你走開並意識到什麼都不會發生，這種短暫的感覺就會消散。

A stimulus, a physical reaction, and then normalizing.

刺激、生理反應，然後恢復正常。

That physical reaction is when a part of our brain called the hypothalamus signals for the release of stress hormones like adrenaline and cortisol.

當我們大腦中名為下丘腦的部分發出釋放腎上腺素和皮質醇等壓力荷爾蒙的信號時，就會產生這種生理反應。

It's your classic fight-or-flight response.

這是典型的「 戰鬥或逃跑反應」。

Adrenaline heightens our pulse and blood pressure to give us a little jolt of energy.

腎上腺素會增強我們的脈搏和血壓，讓我們精力充沛。

Cortisol increases our blood sugar and suppresses functions our body deems not immediately necessary, like digestion, reproduction, and parts of our immune response.

皮質醇會升高我們的血糖，抑制我們的身體認為並非立即需要的功能，如消化、生殖和部分免疫反應。

So, those guys, y'all take a break while we handle this stressful situation.

所以，那些傢伙，你們都休息一下，我們來處理這個緊張的局面。

Stress, as a biological response, is designed to be temporary, and it can be helpful, even at work.

作為一種生物反應，壓力是暫時的，即使在工作中也會有所幫助。

When we're up against the clock, stress is what can give us that extra push we need to meet the deadline.

當我們與時間賽跑時，壓力會給我們額外的動力，讓我們在期限前完成任務。

Well, more folks are reporting more frequent stress, and unfortunately, that's a problem that's grown and worsened over time.

越來越多的人報告說壓力越來越大，不幸的是，隨著時間的推移，這個問題越來越嚴重。

Some causes of workplace stress are company cultural, like poor communication or guidance, unfair treatment.

造成工作壓力的一些原因與公司文化有關，如溝通或指導不力、不公平待遇等。

You do all the work, and someone else gets the recognition?

你做了所有的工作，別人卻得到了認可？

Believe it or not, I was asked to wrestle a bear for a story once.

信不信由你、有一次，我被要求為一個故事與一隻熊摔跤。

Many are monetary, like benefits, insufficient pay, or uncompensated and demanding overtime.

許多都是金錢方面的問題，如福利、薪水不足或無補償和要求加班等。

Obviously, mental health plays a big role in these considerations, too.

顯然，心理健康在這些考慮因素中也起著重要作用。

Work-life balance, lack of perceived respect, and effort-reward imbalance all take their tolls.

工作與生活的平衡、缺乏應有的尊重以及付出與回報的不平衡都會造成影響。

When these things are happening, we may lose motivation and confidence, or withdraw.

當這些事情發生時，我們可能會失去動力和信心，或者退縮。

We may have mood swings or heightened emotional reactions, like aggression, sensitivity, or even tears.

我們可能會情緒波動或情緒反應加劇，如攻擊性、敏感甚至流淚。

So, why does workplace stress tax our bodies in a different way?

那麼，為什麼工作壓力會以不同的方式對我們的身體造成負擔呢？

Unlike typical stressors, like that barking dog, workplace stress doesn't dissipate as easily.

與典型的壓力源（如狗吠）不同，工作壓力不會輕易消散。

When it's constant and prolonged, stress can create way more serious problems.

如果壓力持續不斷，時間一長，就會產生更嚴重的問題。

Even the animal kingdom demonstrates this.

就連動物王國也證明了這一點。

Colorado checkered whiptail lizards near a military base were found to stress eat.

科羅拉多州軍事基地附近的格紋鞭尾蜥蜴被發現因壓力而進食。

Yes, lizards stress eat as a response to excessive noise from the low-flying aircraft.

是的，蜥蜴吃東西是對低空飛行的飛機發出的過大噪音的一種反應。

Song sparrows that had audio of predatory birds playing around them ended up with 53% fewer offspring than the sparrows who only listened to non-predatory bird calls.

與只聽非掠食性鳥類叫聲的麻雀相比，周圍有掠食性鳥類嬉戲聲的麻雀最終少生了 53% 的後代。

人們，這是基本的生物學原理。

持續的壓力，對我們沒有好處。

Journalist Udijit Bhattacharjee wrote a National Geographic lead story on the topic and can tell us more about how this works.

記者 Udijit Bhattacharjee 撰寫了一篇《國家地理》的頭條新聞，向我們詳細介紹了這一運作的原理。

I think people should be taking chronic stress very, very seriously, not to stress them out.

我認為，人們應該非常、非常認真地對待慢性壓力，而不是給自己施加壓力。

But unlike acute stress, workplace stress is stress that lasts all the time, 24-7.

但與急性壓力不同的是，工作壓力是一種全天候持續存在的壓力。

All those systems in your body, they're constantly in overdrive, and that will lead to their malfunctioning.

你體內的所有這些系統都在不斷地超負荷運轉，這將導致它們的功能失調。

You might be more likely to develop heart disease, obesity, diabetes.

你可能更容易患心臟病、肥胖症和糖尿病。

If your immune system starts to get compromised, over that long of a period, then you're susceptible to viruses, to germs, infectious diseases.

如果你的免疫系統開始受到損害，而且持續時間很長，那麼你就很容易感染病毒、病菌和傳染病。

And if that just becomes your normal way of functioning, that's a little bit like arsenic poisoning.

如果這成為你正常的工作方式，那就有點像砒霜中毒。

You might think it's not killing me right now, but over time, it's going to have some very negative consequences for your health.

你可能會覺得這現在還不至於要了我的命，但隨著時間的推移，它會對你的健康產生非常不利的影響。

Excessive stress in the workplace is literally making us sick and stealing precious time from our lives.

工作壓力過大確實會讓我們生病，並從我們的生活中偷走寶貴的時間。

You probably won't be able to change your balls or get a new job right away, but you should know that you have more control than you might think.

你可能無法立即改變自己的個性或找到新工作，但你應該知道，你擁有的控制力比你想像的要大。

Starting small, just the act of chewing gum can reduce stress levels.

從小事做起，嚼口香糖就能減輕壓力。

Scientists theorize that improved blood flow to the brain could be to thank for that.

科學家們推測，這可能與大腦血流量增加有關。

Another quick and easy one, cold showers.

另一個簡單快捷的方法是洗冷水澡。

Regular exposure to cold water can reduce stress levels.

經常接觸冷水可以降低壓力水準。

The shock of cold water can jolt our system, increasing clarity and releasing endorphins.

冷水的衝擊可以震撼我們的系統，提高清晰度並釋放內啡肽。

According to Harvard Business Review, work-related stress and all the stuff that comes with it isn't correlated to hours worked.

根據《哈佛商業評論》的報導，與工作相關的壓力以及隨之而來的所有問題都與工作時間無關。

It really depends on if you're a hard worker or a workaholic.

這真的取決於你是一個勤奮的人還是一個工作狂。

You know those folks who can't shut work out of their minds after a long day?

你知道那些忙碌了一天卻無法忘卻工作的人嗎？

Well, they're much worse off than the hard workers who focus on the present and can psychologically detach.

那麼，他們比那些專注於當下並能從心理上抽離的勤奮工作者要糟糕得多。

Compartmentalizing work and private life can be a steep learning curve for some.

對一些人來說，將工作和私人生活分割開來可能是一條陡峭的學習曲線。

But fear not, there is hope yet for those of us who have work-stressed dreams at night.

不過不用擔心，對於那些晚上做工作壓力夢的人來說，希望還是有的。

That same study from Harvard showed that within the workaholic umbrella, those who love their work, as in felt fulfilled, rewarded, and engaged, were healthier than those that didn't.

哈佛大學的同一項研究表明，在工作狂的範圍內，那些熱愛自己工作的人，如感到充實、有回報和參與的人，比那些不熱愛工作的人更健康。

You know, as the old adage goes, find a job you enjoy doing, and you'll never have to work a day in your life.

有句老話說得好，找一份自己喜歡的工作，一輩子就不用工作了。

I get the sentiment, but to be clear, just because you enjoy it doesn't mean it ain't work.

我理解你的心情，但要明確一點，你喜歡它並不意味著它不工作。

To help compartmentalize, Forbes has a few suggestions.

《富比世》有幾條建議，可以幫助你分門別類。

Odds are that you're worried about your mistakes far more than anyone else is.

你很可能比別人更擔心自己的錯誤。

It's a simple but effective way to wire your brain into separating work time from personal time, which is especially valuable for those who work from home.

這是一種簡單而有效的方法，可以讓你的大腦將工作時間和私人時間分開，這對於在家工作的人來說尤其寶貴。

This should be no surprise, but a generally healthy lifestyle will immensely support your body to keep its cortisol levels in check.

這一點不足為奇，但總體健康的生活方式將極大地幫助你的身體控制皮質醇水準。

You need to regulate and recalibrate, not accumulate.

你需要的是調節和重新調整，而不是累積。 

The big picture here, make sure you have methods for relief.

最重要的是，要確保你有救濟的方法。

Set aside time to restore, whether that's socializing with friends, playing with your cat, paint by numbers, doing nothing, whatever just makes you happy.

留出時間來恢復，無論是與朋友社交、與貓咪玩耍、繪畫，還是什麼都不做，只要能讓你開心就好。

Whether you're an intern or a CEO, find what works best for you to stop the daily grind from grinding you.

無論你是實習生還是 CEO ，都要找到最適合自己的方法，讓日常工作不再讓你疲於奔命。

Let's do our best to keep the stress less.