想摆脱职场疲劳？光是睡觉还不行

2009年的我，处在职业生涯的巅峰。当时我在玛莎•斯图尔特生活全媒体公司（Martha Stewart Living Omnimedia）担任总经理，这是个令人激动的岗位。当时，我可能正在“实现我的梦想”，为数百万人提供健康相关的解答和信息。听起来很棒吧？实际上并非如此。

每周7天，每天24小时，我需要随时待命，几乎没有时间休息。我感觉周围的事物已经开始脱离控制。尽管我的专业就是保健和健康生活，但我每天说教的事情自己却无法做到，我开始觉得精疲力竭了。

从卖保险到接听客户来电，任何工作都可能耗尽你的乐观情绪和目标感。如果你已经感觉到自己对工作有些精疲力竭（或是你已经响起了五级火警），就开始立刻着手解决这个问题吧。

以下四个特征昭示着你即将精疲力竭，这里提供了让你在彻底崩溃前照顾好自己的方法。当我按照这些步骤，开始践行自己说教的那些事情时，就为自己铺设了一条全新的职业道路，它指引着我建立了自己的公司。

用正能量驱散负面情绪

工作中不可能每天都充满阳光和彩虹，如果我们陷入了负面情绪，它就可能困扰我们，最终让我们精疲力竭。好消息是我们可以抗拒这种趋势。试图有意识地在每天注入更多正能量。与其坐在桌前盯着屏幕，不如出门散步吃午餐。每天找出三件美好的事物——把它们写下，或是在晚餐时与配偶、朋友或家人分享，培养自己的感激之情。在晚餐后，别急着回去回复邮件，多花一点时间与你的配偶或孩子们待在一起。每天都做到这些，或是其他能调动你情绪的小举动，你对工作的感觉会彻底不一样。

扼杀沮丧之情

当你缺乏完成手头任务的工具或资源时，你会感到沮丧。当你感觉别人在利用你，或你的权利受到侵犯时，你会感到生气。这种反应更容易让你精疲力竭，却对你解决当下发生的问题没有什么帮助。

下一次当你感觉到沮丧正在分散你的注意力时，停下来认真想想。是什么导致了这种感觉？是因为项目无法按期完成，你担心要被炒鱿鱼？或是你没有所需的资源？这些想法会影响你的情绪。当你抓住这种想法，找到它的源头，你就能确认和处理它，在它搞砸你的一天之前扼杀它。

光睡觉不能让你彻底休息

你连续按掉了六次闹钟。你的生活看起来平淡而没有生气。你感到疲倦，无力从床上爬起。你曾经满怀热情的那些事，无论是工作、孩子还是爱好，都不再唤起你的热情。这就是精疲力竭的特征之一，你必须在生活真的变得死气沉沉之前阻止这一趋势。

睡眠很重要。注意保证每晚六至八小时的睡眠，拒绝那些经常熬夜来推动项目进度的人。然而，光睡觉是不够的。你需要时间让思想和心灵恢复活力。无论是每天花几分钟冥思，参加瑜伽课，还是做饭，都能起到效果。重新想想什么才是最重要的，避开混乱和干扰，并抽出时间来关注这个最重要的事物，那就是你自己。

下一次，如果精疲力竭的感觉再次来袭，按照你喜欢的方式克服它，利用本文中提供的部分建议。因为让我们面对现实，没有人想当地板上的尘埃。（财富中文网）

译者：严匡正

Back in 2009, I was at the height of my career, working in an exciting position as managing director of Martha Stewart Living Omnimedia. I was supposedly ‘living my dream,’ helping millions of people with answers and information about wellness. Sounds great, right? Well, not quite.

I was going 24/7 with little to no time to recharge, and I was feeling things around me beginning to spin out of control. Despite my expertise on wellness and healthy living, I couldn’t seem to practice what I was preaching and was starting to burnout.

Any job, from selling insurance to answering customer calls, can drain you of your optimism and sense of purpose. If you have a nagging feeling that you’re burning out at your job (or if you’re already a five-alarm fire), start addressing the problem now.

Here are four tell-tale signs you’re approaching burn out, and strategies to take care of yourself before the walls come down. When I followed these steps —and started practicing what I was preaching — I paved an entirely new career path for myself, which led me to start my own company.

Counter the bad stuff with the good

At work, each day can’t be filled with sunshine and rainbows, but if we’re stuck in the negative, it can start to work against us and eventually lead to burn out. The good news is that we can fight against our tendencies. Try consciously injecting more positivity into your day. Go for a walk at lunch instead of sitting and staring at the screen. Start practicing gratitude by finding three good things about your day—write them down or share them at dinner with your partner, friends or family. Spend a little more quality time with your partner or kids before rushing off to reply to emails after dinner. Make these, or any small acts that lift your mood, part of every single day and you’ll start to feel different inside and out.

Map your frustrations.

When you don’t have the tools or resources you need to complete the task at hand, you’re going to feel frustrated. And when you feel that people are taking advantage of you or your rights have been violated, you feel angry. The reaction may have more to do with burnout and less with what’s actually happening in the moment.

Next time you feel frustration eroding your focus, stop and get a gut read. What caused this feeling? Was it an overdue project that you fear will put you on the chopping block? Or the idea that you don’t have the resources you need? Emotions are triggered by thoughts. When you can nail that thought and map its origin, you can acknowledge and address the feeling and nip it before it derails your day.

Don’t just sleep — rest.

You hit the snooze button six times. Your days seem flat and airless. You’re tired and can’t fathom dragging yourself out of bed. The very thing you’re passionate about—whether it’s your work, kids, or hobby —ceases to stir you. This is the hallmark of burnout behavior, and you must counter it before your life actually becomes as uninspired as you feel.

Sleep is vital. Be vigilant about getting six to eight hours a night and say no to those frequent all nighters to push projects over the line. However, sleep alone is not enough. You need time to restore your mind and heart. Whether it’s meditating for a few minutes each day, taking a yoga class, or cooking a meal. Reconnect to what matters most, retreat from the chaos and distractions, and take time for what matters most: you.

The next time you’re starting to notice the feelings of burn out creeping in, do yourself a favor by getting ahead of it and utilizing some of these tips. Because let’s face it, no one wants to be ashes on the floor.