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.
如果你感到筋疲力盡、工作過度，你不是一個(gè)人。根據(jù)《英國(guó)醫(yī)學(xué)會(huì)期刊》的網(wǎng)站最新發(fā)布的一項(xiàng)研究，工作帶來(lái)的精神崩潰比重日漸上升：百分之九十七的受訪者具有無(wú)恢復(fù)精神效果的睡眠，百分之二十三的受訪者則遭受高水平的工作壓力。

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.
不過，如果你在日常習(xí)慣做出的小變動(dòng)越多，你就更能順暢地在面試或演說(shuō)的前一天晚上實(shí)施起來(lái)。

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.
改變習(xí)慣、減少崩潰，留心工作、充足睡眠永遠(yuǎn)都不晚——你的健康和雇主都會(huì)感激你的。

1. Charge your phone outside your bedroom.
1. 不在臥室給手機(jī)充電。

“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!)?
“這是帶來(lái)生活干擾的源頭，”Arianna Huffington在最近一場(chǎng)紐約女性交流活動(dòng)中說(shuō)道。Arianna是《睡眠革命：改變生活從每晚開始》的作者，Thrive Global公司的行政總裁，也是《赫芬頓郵報(bào)》網(wǎng)站的創(chuàng)始人之一以及前主編。如果你失眠，輾轉(zhuǎn)反側(cè)，不要試圖查看信息（并且不管你做什么，絕對(duì)不要回復(fù)和發(fā)送信息?。?/div>

2. Only read books in bed.
2.在床上只閱讀。

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.
就像閱讀真正的書籍一樣?！暗沁@些書籍不能帶有屏幕，”Huffington指出。再者，這些書籍的內(nèi)容不能與工作相關(guān)。因?yàn)楫?dāng)你經(jīng)歷了忙碌的一天，你就很想像孩子一樣營(yíng)造一個(gè)過渡環(huán)節(jié)：洗個(gè)澡然后聽一個(gè)睡前故事，你很希望形成一個(gè)放松的習(xí)慣然后堅(jiān)持閱讀古老形式的書本，你懂的，紙張制作的書本。

3. Start the day with a clear head.
3. 帶著清晰的頭腦開始新的一天。

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，早晨寓意著新的一天到來(lái)，那么每天清零再來(lái)吧。在最近一次前往魁北克市的出差，我在Le Monastère des Augustines暫住，這是一家酒店和運(yùn)動(dòng)健康水療中心。在那里充滿當(dāng)?shù)仫L(fēng)味、有機(jī)營(yíng)養(yǎng)食品的飯店享用早餐，我感到有某種的異域風(fēng)情和徹底的新鮮感。那就是，純粹的寧?kù)o。盡管有些夫妻看起來(lái)不太輕松，顯然嘗試與伴侶以眼神交流的方式溝通，不過總的來(lái)說(shuō)這種早餐儀式帶著某種異常驚人的效果，我把它簡(jiǎn)化為思考一天的流程，有條理地，不疾不徐，在安靜中安排一切。

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.
另外一個(gè)清除頭腦雜念和減少崩潰的方法是什么？那就是做伸展運(yùn)動(dòng)。在那次從紐約城出發(fā)的短期度假旅行，我設(shè)法早上7點(diǎn)鐘起床參加酒店舉辦的一個(gè)活動(dòng)或運(yùn)動(dòng)健康活動(dòng)。在雙語(yǔ)指引的課程中，進(jìn)行輕度的伸展運(yùn)動(dòng)，我能夠快樂地放空自己。與身體進(jìn)行聯(lián)結(jié)在某種程度上能夠給思維空間、思緒、頭腦風(fēng)暴以及總體重啟騰出空間。同樣的方法也適用于中午，如果你需要一個(gè)清晰的頭腦的時(shí)候。與其拿一塊巧克力棒，倒不如出去走一走。那就是關(guān)鍵——當(dāng)你需要突然以興趣支撐而不是冷靜，和平與平靜的來(lái)灌輸能量，在達(dá)到明顯的疲憊狀態(tài)臨界點(diǎn)之前，你要多加留心。后者在技術(shù)上會(huì)帶來(lái)更多能量。

5. Schedule monthly mental health days (and truly log off!).
5. 安排每月心理健康日（完全遠(yuǎn)離工作！）

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!
正如我們認(rèn)為我們多么的不可缺少，實(shí)際上也是那么的不重要。你的公司不會(huì)因此而崩塌：你離開了8或10小時(shí)（或更長(zhǎng)時(shí)間——是的，你需要假期！然后，就需要考慮金錢因素。根據(jù)《項(xiàng)目：休假》的研究，全年美國(guó)人在度假上就花費(fèi)了六億五千八百萬(wàn)美元?。?/div>

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“勤勤懇懇地”每個(gè)月至少騰出一天的時(shí)間。理想情況下可能是工作日，不過即使是周末，也要騰出一天來(lái)到附近的公園走一走，閱讀一本書，打個(gè)盹兒，短暫休息。

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，你最終不僅感到更加放松，當(dāng)你回歸工作的時(shí)候，你會(huì)感到更精神，更具專注力，更有創(chuàng)造力。但愿你的雇主把身體健康納入公司文化的一部分——如果并非如此，你知道你該怎么做——找到一家這么做的公司。

聲明：本雙語(yǔ)文章的中文翻譯系滬江英語(yǔ)原創(chuàng)內(nèi)容，轉(zhuǎn)載請(qǐng)注明出處。中文翻譯僅代表譯者個(gè)人觀點(diǎn)，僅供參考。如有不妥之處，歡迎指正。