怎么缓解工作中的疲劳(中英文对照)

Do you have a good work-life balance right now? Do you spend a good amount of your time working? Do you feel like you have a lot of things to do but you can't seem to finish them? Has it been a long time since you had a break or a vacation? 你现在能否平衡好生活与工作？是否花费相当的时间工作？是否感觉到手头似乎总有干不完的活儿？是不是你的上次休假已经过去很久了? If you answered yes to any of the questions, there's a good chance you're prone to burnout. That's especially so if (a) you're a workaholic or (b) you constantly receive (and accept) more work than you can handle. The upside is the increased work exposure helps you gain experience and develop your skills. The downside is, you neglect your mental well being, relationships, and health. Prolonged periods of working without rest wears you out, without you even realizing it. Before you know it, your productivity is waning, you feel tired more easily and you are on the verge of breakdown. 如果对以上任何一个问题回答了“是”，那么你很可能过于劳累了。如果你是个工作狂或者经常被委派（以及主动接受）超出个人能力的任务，情况更是如此了。积极的一面是，你可以增加工作阅历，积累经验，提升技能；消极的一面在于，忽视了自己的身心健康，对于人际关系也是疏于处理。长时间处于连续工作状态将会令你疲惫不堪，甚至都没有意识到自己已经精辟力尽。在你意识到这点之前，工作效率在下降，身体更易于疲惫，人体已经处于崩溃的边缘。When that's happening, you're entering burnout mode. Burnout is common among working level executives, freelancers, self-employed, entrepreneurs and students, because you're directly responsible for everything and there are no work processes to guide you. Many people who are burned out for prolonged periods sink into depression which can be tough to deal with. 以上情形表明你的身体已经处于过于疲劳状态。过度疲劳常见于经理人、自由职业者、企业家和学生群体，因为这些人群要对一切事务负责而又没有一定的工作流程对其予以指导。许多人因长时间过度疲劳而陷入抑郁，这是一个很难处理的问题。Below are 7 essential steps to avoid burnout. What can be added to the list? 下面列出避免过度疲劳的七大基本步骤。你能否增加若干建议？ 1. Plan a head Have a clear schedule. One of the biggest reasons for burnout is lack of proper planning. Thus, you over-commit yourself, sometimes having multiple deadlines running in the same time. This leads to late nights and high stress levels later on. 1.提前做好计划要有一个明确的安排。缺乏计划性是造成过度疲劳的一大原因。因此，如果你多线作战，势必会给自己过多的任务，这将逼迫你熬夜，并且带来压力。Prepare a schedule that shows what you have to do on a monthly, weekly and daily basis. Create an overview template where you can see your upcoming commitments at a glance. That way, you know periods when your plate is full and periods when you can slot in more work. Leave sufficient lead time for each project. 制定出计划，明确列出每天、每周、每月必须完成的工作。制作一个任务总结板，让未来的工作任务一目了然。这样的话，你便可以了解到自己哪些时间很忙，哪些时间还可以安排更多的工作。记得给每个项目留出充足的时间。 2 Set aside non-work/leisure time Work can never replace what non-work activities can give you. For those of you who love what you do for a living, you probably just want to do it 100% of your time (apart of sleeping/eating). I know I feel that way as I absolutely love my work. I feel 110% blissful and excited just writing personal development articles day after day, working on my blog and doing 1-1 coaching with my clients. However, there are areas of your life that can't be fulfilled by just work alone. They can only be fulfilled by non-work activities. For example, activities like time with your loved ones such as family and friends. Time with yourself, to go for a quiet walk or pursue your other hobbies and interests. Exercise sessions where you rejuvenate your body and mind. Vacation to take a break and regroup. These activities are important, quadrant 2 tasks, essential for your well-being. They should be planned in your