Name: 如何擺脫壓力，同時又不犧牲成功？| Erika Coleman | TEDxOneonta (How to reduce stress without sacrificing success | Erika Coleman | TEDxOneonta)
Uploaded: 2026-02-16T21:42:25.000Z
Duration: 10 min 16 s

to 不定詞

One time, I was asked to describe my mom in one word, and I said, champion.

有一次，我被要求用一個詞來形容我媽媽，我說了，「champion」。

動名詞

And then I watched my four sisters faces as we realized that all five of us, without having talked to each other ahead of time, had picked the exact same word.

然後我看到我四個姊姊的臉，我們才意識到，我們五個人，事先沒有任何溝通，竟然選了完全一樣的詞。

過去簡單式

因為我媽媽 Cindy，就是一位 champion。

But literally, her sports trophies felt an entire room.

說真的，她的運動獎杯多到可以塞滿一個房間。

I swear, if you gave that woman a ball or a stick, she would come home a winner.

我發誓，只要給那女人一個球或一根棍子，她一定會帶著勝利回家。

But more than that, my mom championed other people.

但更重要的是，我媽媽總是支持別人。

When I started my own business, I remember her saying, oh, you're so cool for doing that.

當我開始自己的事業時，我記得她說，「喔，你做這件事真是太酷了。」

And then later, I remember her saying, mmm, I love that you're using your success to help others.

然後過一陣子，我記得她又說，「嗯，我好喜歡你用你的成功來幫助別人。」

Because you see, at the time, many of my friends were young parents who wanted to work but couldn't do so full time.

因為你知道，那時候，我的很多朋友都是年輕的父母，他們想工作但沒辦法全職。

And as many parents with young children know, it's difficult to find work that's willing to be accommodating to that.

而很多有小孩的父母都知道，要找到願意配合的彈性工作是很困難的。

So I built a company where my friends could work in their own way and on their own time.

所以我創辦了一間公司，讓我的朋友們可以按照自己的方式、自己的時間來工作。

但到了 2022 年 3 月，我的電話響了。

She had terminal brain cancer and at most had 18 months left to live.

她罹患了末期腦癌，最多隻剩下 18 個月可以活。

At the same time, my business was facing trouble for the first time.

同時，我的事業也第一次遇到了困難。

And I was terrified I was going to let my people down.

我非常害怕會讓我的團隊失望。

所以我工作得更努力、更長時間。

I gave more and more to my business, my employees, my friends, my family, and

我投入更多心力在我的事業、我的員工、我的朋友、我的家人身上，

當然，還有我每天都去探望我的媽媽。

But after just 14 months, my mom passed away.

但僅僅 14 個月後，我媽媽就過世了。

And two months after that, I closed my business.

又過了兩個月，我結束了我的事業。

我失去了我的 champion 和我的目標。

And so I finally gave myself permission to sit down and rest.

於是我終於允許自己坐下來休息。

We all want to be seen as competent and capable, so we take on more and more things.

我們都希望被看成是稱職且有能力的，所以我們承擔的事情越來越多。

We work harder, we give everything that we can.

我們更努力工作，盡我們所能地付出。

But living like this can come with a cost.

Exhaustion, stress, resentment, or worse.

疲憊、壓力、怨恨，甚至更糟。

Recent studies have shown that almost half of us workers feel burned out or close to it.

最近的研究顯示，我們幾乎有一半的上班族感到身心俱疲，或是接近這個狀態。

So is there a way that we can get everything done that we're supposed to get done without paying such a high price?

那有沒有辦法，讓我們在完成該做的事情的同時，不用付出這麼高的代價呢？

When we've taken on too much and we're obviously stressed out, well meaning friends, family and colleagues love to give us advice.

當我們承擔了太多事情，壓力明顯很大的時候，好心的朋友、家人和同事都會給我們建議。

And this advice tends to fall into two buckets.

Just put in the minimum amount of effort.

只要付出最低限度的努力就好。

授權給別人、休息一下、去度假。

但對我來說，「少做一點」這句話，

Always felt like you were asking me to care less, and I can't do that.

聽起來總像是要我別那麼在意，但我做不到。

Practice time management, meditate, do yoga, start running, go outside, go to bed earlier, get up earlier, drink more water, eat less gluten, see a therapist, go to brunch with the gals, listen to this podcast, read this book, pet a dog, any dog.

練習時間管理、冥想、做瑜珈、開始跑步、到戶外走走、早點睡、早點起、多喝水、少吃點麩質、去看心理醫生、跟姐妹們去吃早午餐、聽這個 Podcast、讀這本書、摸摸狗狗、任何狗狗。

當然，這些事情是會有點幫助。

But if you're feeling a little bit overwhelmed right now, that's the point where bucket one is do less.

但如果你現在覺得有點壓力山大，這時候的「第一桶金」就是少做一點。

「第二桶金」感覺就是要多做一點。

Which is probably the worst advice we can give someone on the verge of burnout.

這大概是我們能給一個快要過勞的人最糟糕的建議了。

We want to believe that the more good things we do, the more rewards we'll receive.

我們總想相信，做得好事越多，得到的獎勵就越多。

There's research that shows that beyond a certain point, even the most virtuous behaviors will at best give you diminishing returns.

有研究顯示，超過某個點之後，即使是最有益的行為，頂多也只會讓你得到遞減的回報。

And at worst, these good things can become harmful to you.

最糟的情況是，這些好事反而會對你造成傷害。

But if do less and do more aren't the answer, what's left?

但如果少做多和多做都不是辦法，那還有什麼選擇呢？

I could tell you that you just need to figure out your priorities.

我可以告訴你，你只需要找出你的優先順序。

Because I thought I was doing all the right things when I was prioritizing my mom and those who worked for me.

因為我曾以為自己做了所有對的事，優先考慮我的媽媽和我手下的人。

But that did not stop the stress from putting my health at risk.

但那並沒有阻止壓力對我的健康造成危害。

Well, after closing my business and eventually finding the strength of stand again, I applied to a master's program at Harvard where I studied stress and well being.

嗯，在結束我的事業並最終找到重新站起來的力量後，我申請了哈佛大學的碩士班，在那裡我學習了壓力與幸福感。

And here's the most important thing that I learned.

而這是我學到的最重要的一件事。

You can give your best without giving your all.

你可以付出你的最好，而無需付出你的全部。

I used to think that overachieving was a good thing because overachievers are rock stars who always exceed expectations.

我以前覺得表現超群是件好事，因為表現超群的人就像搖滾巨星，總是超出預期。

Overachieving also means overextending or giving more than we can sustainably give.

表現超群也意味著過度勞累，或是付出我們無法持續付出的更多。

And that is not a good thing, even if you're overextending for a good cause.

這不是件好事，即使你是為了崇高的目標而過度付出。

If you ever had a if you played high school sports, you probably had a coach at some point tell you that if you want to succeed, you need to leave it all on the field or the court.

如果你有高中運動的經驗，你大概聽過教練說，如果你想成功，就要把所有本事都留在場上。

And if you're a middle school, sure, this advice works because what you've got like one championship game, and

如果你是國中生，這個建議沒錯，因為你可能只有一場冠軍賽，

with a middle school body, all you need is some water, fruit, snacks and a nap and you can heal from just about anything.

而且國中生的身體，只需要一些水、水果、點心和午睡，就能恢復過來。

But this advice doesn't work for real life, and that's why the pros don't do it.

但這個建議在現實生活中行不通，這也是為什麼職業選手不這麼做。

If you're in the NBA, you can't leave it all on the court because you have multiple games a week.

如果你是 NBA 選手，你不能把所有本事都留在場上，因為你一週有好幾場比賽。

My mom Taught me that true champions pace themselves to give their best but not their all.

我媽媽教我，真正的 champion 會調整自己的節奏，盡力而為，但不是全力以赴。

So that win or lose, they can pick back up and go again the next game.

這樣無論輸贏，他們都能重新振作，準備下一場比賽。

And your best can look different every day.

而且你每天的最佳狀態可能都不一樣。

We need to stop treating life like it's a one off game where we can just give everything that we've got to give and not worry about what comes afterwards.

我們需要停止把生活當成一場定勝負的比賽，以為可以傾盡所有，不用擔心之後的事情。

Sure, if today is the last game you're ever gonna play, go ahead, give your all.

當然，如果今天是你的最後一場比賽，那就放手去做，全力以赴。

But if you've got a game tomorrow, give your best.

但如果你明天還有比賽，就拿出你最好的表現。

我稱這種方法為「平均達成」。

Even achieving is getting everything done that needs to get done without sacrificing your ability to do your best tomorrow.

平均達成就是完成所有需要完成的事情，同時不犧牲你明天能做到最好的能力。

So instead of only focusing on what we want to get done, let's check in on how we're getting things done.

所以，與其只專注於我們想完成什麼，不如也關注一下我們是怎麼完成這些事情的。

Especially when it comes to our pace and our presence.

特別是關於我們的步調和我們的臨在感。

If we want to take better care of our individual health, so our physical, mental and emotional well being, we need to check in on our pace.

如果我們想更好地照顧個人健康，也就是我們的身心靈健康，我們就需要關注我們的步調。

If we want to take better care of our social health and not push everyone away while we're accomplishing our goals, then we need to check in on our presence.

如果我們想更好地照顧我們的社交健康，在達成目標的同時不疏遠大家，那麼我們就需要關注我們的臨在感。

我們甚至來看看我們是否真的有達成。

Work projects, home projects, anything that's got a clear start and end date during a project.

工作專案、家庭專案，任何有明確開始和結束日期的專案。

I want you to ask yourself this one question.

If I continue at this pace, when I'm done, will I have enough energy left to celebrate?

如果我以這個步調繼續下去，當我完成時，我還有足夠的精力去慶祝嗎？

Because let's be honest, when this project is over, there is going to be another project and you've got to pick yourself back up and go again.

因為說實話，這個專案結束後，下一個專案就會出現，你得振作起來，重新開始。

But life isn't always perfect projects with obvious end dates.

但人生並非總是隻有明確結束日期的完美專案。

We all have seasons of life where things are hard, unexpected or out of our control.

我們都會經歷人生中有些時期，事情變得艱難、出乎意料或超出我們的掌控。

And if you're like me, you still want to make sure you're not pushing away those that you care about.

如果你跟我一樣，你還是會想確保自己沒有疏遠你在乎的人。

So for this I want you to find one person that you care about and ask them, in the last 30 days, have I been present enough for you?

所以，對此我希望你找一個你在乎的人，問問他們，過去 30 天，我對你夠投入嗎？

當然，我們都希望聽到肯定的答案。

這些問題不是為了讓你已經很忙碌的生活增添羞愧或沮喪。

These aren't meant to be questions to add shame or discouragement to an already overloaded life.

字幕列表影片播放

如何擺脫壓力，同時又不犧牲成功？| Erika Coleman | TEDxOneonta (How to reduce stress without sacrificing success | Erika Coleman | TEDxOneonta)

overwhelmed

prioritize

presence

treat