BBC随身英语｜如何避免过度疲劳

How to avoid 'burnout'

Whether it's studying for exams, working on a project or struggling with a dissertation, we've all been under immense stress at some point. When it gets a bit overwhelming, we can reach a level of exhaustion that is unprecedented – the dreaded burnout. However, that feeling of exhaustion is not just physical; it can be mental as well.

According to 'Psychology Today', burnout isn't just caused by working long hours; it is more about prolonged or repeated exposure to a stressful situation. The result can be feelings of cynicism, depression and lethargy. A feeling of loss of control in a work scenario can create a conflict with the sense of self – which can lead to burnout. Suffering from burnout can stifle our creativity and productivity. Ironically, this means that striving to be more efficient can result in a reduction in our productivity.

But what can we do to avoid the evils of burnout? Well, there are some tips that may help you. Psychologist Albert Bandura's idea of self-efficacy – which is the theory that you should believe in your ability to complete a task at hand - may assist you. A feeling that the task is achievable and that you are capable of succeeding means that a difficult task might be less gruelling.

Finding ways to express your creative side may help. Not everyone has creative aspects to their jobs, and, therefore, they need to find other outlets. They could paint, write or take part in local theatre. All of this may help to detach them from the overwhelming stress that may exist in their working life.

Looking after yourself and your surroundings can also be beneficial. The consequence is that you are surrounded by a cleaner and more positive environment. This, in turn, leads to another tip, which is to have healthy and positive thoughts. Being negative can be incredibly draining. Having a positive mental attitude towards everything you do means that you may feel more capable as well.

Burnout is a common condition associated with the pressures of the modern world. It's not just a physical condition; it has psychological effects that can impact heavily on your work and life in general. Taking steps to avoid burning out can benefit not just us, but our bosses and families.


词汇表
dissertation [ˌdɪsə(r)ˈteɪʃ(ə)n] 专题论文， (学位) 论文
immense [ɪ'mens] 巨大的，大量的
overwhelming  [ˌəʊvə(r)ˈwelmɪŋ] 难以抵挡的，难以承受的
exhaustion [ɪɡˈzɔːstʃ(ə)n] 精疲力尽，疲惫不堪
unprecedented  [ʌnˈpresɪˌdentɪd] 空前的，前所未有的
dreaded [ˈdredɪd] 令人畏惧的，可怕的，
burnout [ˈbɜː(r)naʊt] 过度疲劳，精疲力竭，职业倦怠
prolonged [prəˈlɒŋd] 长期的，持久的
exposure [ɪkˈspəʊʒə(r)] 接触，暴露，面临
cynicism [ˈsɪnɪˌsɪz(ə)m] 愤世嫉俗，冷嘲热讽
depression [dɪ'preʃ(ə)n] 抑郁，沮丧，消沉
lethargy [ˈleθə(r)dʒi] 无精打采。无生气，懒散
work scenario [səˈnɑːrioʊ] 工作场景
sense of self 自我感知，自我意识
stifle ['staɪf(ə)l] 扼杀，抑制，（使）窒息
ironically [aɪˈrɒnɪkli] 具有讽刺意味地，出乎意料的是，意想不到的是
strive [straɪv] 奋斗，努力
self-efficacy [ˌselfˈefɪkəsi]自我效能
achievable [ə'tʃi:vəbl] 可完成的，可实现的，可达到的
be capable of ['keɪpəb(ə)l] 有能力做某事
gruelling ['ɡruːəlɪŋ]  折磨人的，使人精疲力尽的
outlet  [ˈaʊtˌlet] 施展的机会，发泄途径；出口，出路
detach from [dɪ'tætʃ] 脱离，摆脱。分离
draining [ˈdreɪnɪŋ] 使人心力交瘁的，耗尽的
positive mental attitude 积极心态

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