5个方法，助你工作更留心，休息更舒畅

If you’re feeling exhausted and overworked, you’re not alone. According to a new study reported on BMJ Journals’ website, job burnout’s on the rise: 97 percent of participants reported non-restorative sleep and 23 percent indicated high levels of job strain.

如果你感到筋疲力尽、工作过度，你不是一个人。根据《英国医学会期刊》的网站最新发布的一项研究，工作带来的精神崩溃比重日渐上升：百分之九十七的受访者具有无恢复精神效果的睡眠，百分之二十三的受访者则遭受高水平的工作压力。

Well, the more you start incorporating slight changes on a daily basis, the easier it will be to follow through with implementing them the night before a big job interview or presentation at the office.

不过，如果你在日常习惯做出的小变动越多，你就更能顺畅地在面试或演说的前一天晚上实施起来。

It’s never too late to change your habits to reduce burn out and become more mindful and restful – your health and your employer will thank you for it.

改变习惯、减少崩溃，留心工作、充足睡眠永远都不晚——你的健康和雇主都会感激你的。

1. Charge your phone outside your bedroom.

1. 不在卧室给手机充电。

“It’s a portal to every distraction in your life,” says Arianna Huffington, author of The Sleep Revolution: Transforming Your Life One Night at a Time, CEO of Thrive Global, co-founder and former editor-in-chief of The Huffington Post, at a recent New York Women in Communications’ event. If you have insomnia, roll over, don’t be tempted to check messages (and whatever you do, definitely don’t answer them and hit send!)

“这是带来生活干扰的源头，”Arianna Huffington在最近一场纽约女性交流活动中说道。Arianna是《睡眠革命：改变生活从每晚开始》的作者，Thrive Global公司的行政总裁，也是《赫芬顿邮报》网站的创始人之一以及前主编。如果你失眠，辗转反侧，不要试图查看信息（并且不管你做什么，绝对不要回复和发送信息！）

2. Only read books in bed.

2.在床上只阅读。

As in real ones. “They shouldn’t have screens,” Huffington points out. Plus, they shouldn’t be work-related. As you wind down from a busy day, much like children create a transition with a bath and then a bed time story, you too should create a ritual to unwind and commit to reading books with old school, you know, pages.

就像阅读真正的书籍一样。“但是这些书籍不能带有屏幕，”Huffington指出。再者，这些书籍的内容不能与工作相关。因为当你经历了忙碌的一天，你就很想像孩子一样营造一个过渡环节：洗个澡然后听一个睡前故事，你很希望形成一个放松的习惯然后坚持阅读古老形式的书本，你懂的，纸张制作的书本。

3. Start the day with a clear head.

3. 带着清晰的头脑开始新的一天。

On the flip side, when each morning begins a new day, start it with a clean slate. During a recent trip to Quebec City, at Le Monastère des Augustines, a hotel and wellness spa, there was something unfamiliar and downright refreshing about eating breakfast in its restaurant full of local, organic, nourishing food. That is, pure silence. Although a few couples looked uneasy, clearly attempting to communicate with one another via eye contact, overall there was something pretty spectacular about this ritual when I kept it simple by thinking about the day ahead, methodically and un-rushed, ensconced in silence.

另一方面，早晨寓意着新的一天到来，那么每天清零再来吧。在最近一次前往魁北克市的出差，我在Le Monastère des Augustines暂住，这是一家酒店和运动健康水疗中心。在那里充满当地风味、有机营养食品的饭店享用早餐，我感到有某种的异域风情和彻底的新鲜感。那就是，纯粹的宁静。尽管有些夫妻看起来不太轻松，显然尝试与伴侣以眼神交流的方式沟通，不过总的来说这种早餐仪式带着某种异常惊人的效果，我把它简化为思考一天的流程，有条理地，不疾不徐，在安静中安排一切。

4. Do yoga or meditate.

4. 做瑜伽或冥想。

Another way to clear your head and reduce burnout? Stretch. During that quick getaway trip from New York City, I managed to get out of bed by 7 a.m. on a holiday to participate in one of the hotel’s movement and wellness activities. Doing light stretches among a bilingual instructed class meant I could happily zone out at that hour. Being in touch with the physical somehow makes room for mental space, thoughts, brainstorms and overall rebooting. The same holds true midday if you need to clear your head. Instead of grabbing a Snickers bar, go for a walk instead. That’s the key – being mindful before it reaches the point of an overt frazzled state when you need to abruptly exert energy by strutting away with gusto, rather than calm, peace and serenity. There’s more power in the latter, technically.

另外一个清除头脑杂念和减少崩溃的方法是什么？那就是做伸展运动。在那次从纽约城出发的短期度假旅行，我设法早上7点钟起床参加酒店举办的一个活动或运动健康活动。在双语指引的课程中，进行轻度的伸展运动，我能够快乐地放空自己。与身体进行联结在某种程度上能够给思维空间、思绪、头脑风暴以及总体重启腾出空间。同样的方法也适用于中午，如果你需要一个清晰的头脑的时候。与其拿一块巧克力棒，倒不如出去走一走。那就是关键——当你需要突然以兴趣支撑而不是冷静，和平与平静的来灌输能量，在达到明显的疲惫状态临界点之前，你要多加留心。后者在技术上会带来更多能量。

5. Schedule monthly mental health days (and truly log off!).

5. 安排每月心理健康日（完全远离工作！）

As much as we like to think we’re indispensable, really we’re not. Your company will not implode during your eight or 10-hour absence (or more — yes you need to take vacations! Then, there’s the money factor, too. According to Project: Time Off, last year Americans wasted over $658 million vacation days!

正如我们认为我们多么的不可缺少，实际上也是那么的不重要。你的公司不会因此而崩塌：你离开了8或10小时（或更长时间——是的，你需要假期！然后，就需要考虑金钱因素。根据《项目：休假》的研究，全年美国人在度假上就花费了六亿五千八百万美元！）

Be diligent about taking at least one day out of the month for you. Ideally it would occur during the week but even if it’s on a weekend, take one day and go to a nearby park and read a book, take a nap, unplug.

你得“勤勤恳恳地”每个月至少腾出一天的时间。理想情况下可能是工作日，不过即使是周末，也要腾出一天来到附近的公园走一走，阅读一本书，打个盹儿，短暂休息。

Chances are, not only will you feel more relaxed as a result, when you return to work the next business day, you’ll feel more refreshed, engaged and creative. Hopefully your employer espouses wellness as part of their company culture as well – if not, you know what to do – find one that does.

有可能，你最终不仅感到更加放松，当你回归工作的时候，你会感到更精神，更具专注力，更有创造力。但愿你的雇主把身体健康纳入公司文化的一部分——如果并非如此，你知道你该怎么做——找到一家这么做的公司。