能不能不卷了
能不能不卷了
阅读原文
这个世界能不能不卷了…
无注释原文：
Are you burned out?
If these three symptoms apply to you – a total lack of energy, a decline in your sense of belonging and a plummeting self-esteem – you could be a victim of burnout, experts say.
After two years of living in a simmering pool of pandemic stress, you could feel stretched to the max. Stay in that state long enough – or at a level of intensity such as that facing doctors and nurses working with the dying in Covid-19 wards – and it may even change your brain.
“You notice things like being more irritable, more destructive, less motivated, less hopeful,” said Amy Arnsten, a professor of neuroscience at Yale School of Medicine who studies the neural mechanisms of burnout.
Understanding how your brain reacts to burnout can be helpful, as it shows people many of their reactions are part of a “natural phenomenon,” Arnsten said.
“I am not a bad person – this is just how the brain changes with chronic stress. It’s doing it to try to protect me, even though in this situation, it’s making it worse,” she said.
“Having that kind of insight and perspective can break the vicious cycle where you’re blaming yourself for not being better.”
Chronic stress has long been known to contribute to mental and physical diseases, and now researchers are able to capture what happens to the brain.
“One of the most striking (effects) is thinning of the gray matter of an area of the brain called the prefrontal cortex,” Arnsten said. “It helps us to act appropriately. It gives us insight about ourselves and others. It gives us perspective. It allows us to do complex decision-making and to be able to have thoughtful, abstract reasoning rather than concrete or habitual responses.”
By weakening that area, experts say burnout can impact our ability to pay attention and retain memories, making it harder to learn new things and increasing the risk for mistakes.
That’s not all. Burnout can enlarge the amygdala, which is the part of the brain responsible for our “fight-or-flight” response when in danger, researchers have discovered.
“It’s a double whammy. At the same time the prefrontal cortex is getting weaker and more primitive, the brain circuits that generate emotion like fear are getting stronger,” Arnsten said. “You start seeing the world as harmful even when it’s not.”
Can you reverse these changes in the brain once they occur? Studies in mice show it’s possible, and a 2018 study in people found cognitive behavioral therapy for burnout reduced the size of the amygdala and returned the prefrontal cortex to pre-stress levels.
Research in people also shows we can keep the damage from occurring in the first place – if we feel we are in charge.
“If you feel like you’re in control of the stressor, then there aren’t these toxic brain changes,” Arnsten said. “If you feel out of control it leads to chemical changes in the prefrontal cortex that weakens the connections, and over time actually erode those connections away.”
What is burnout?
Burnout presents with three major symptoms that can intertwine in unique ways for each person, experts say.
“One of them gets most of the attention. It’s exhaustion,” said Kira Schabram, an assistant professor of management in the Foster School of Business at the University of Washington.
“The problem is there’s two other dimensions,” she said. “Inefficacy, or feeling like you’re not really accomplishing things anymore, and cynicism, or a sense of alienation, either from the work itself or from other people.”
The good news is that studies show you can recover from burnout, experts say. First, give yourself grace.
“If it’s exhaustion, give yourself permission to engage in self-care, right? Take a nap. Take a day off. Call in sick,” Schabram said.
Try to do healthy activities as part of that self-care, such as “trying to get to sleep and eating healthy foods not high in sugar,” Arnsten said.
“Alcohol is what people often reach for to relieve the stress, but it actually makes you feel worse the next day … and the same thing with benzodiazepines like Valium. But the healthier physiological activities (like) exercising and meditation that give you perspective can be really helpful,” Arnsten said.
When it comes to addressing the sense of alienation that comes with burnout, Schabram said the solution may seem counterintuitive.
“What we find is having compassion towards others helps restore that sense of belonging,” she said. “Become someone’s mentor. Start volunteering. What we find is that those acts of doing something kind for someone else really pulls you out of that sense of alienation.”
And don’t forget to be compassionate to yourself, Schabram added: “We found both other-compassion and self-compassion help with burnout.”
Self-care and doing for others can also help with feelings of self-worth, by boosting your sense of accomplishment: “I took a cooking class or I picked up yoga for myself or I mentored someone else,” Schabram said.
And studies show those activities don’t need to be massive or time-consuming to reduce feelings of burnout, she added.
“Even really small gestures had an effect the next day,” she said.
含注释全文：
Are you burned out?
Translate:
你累坏了吗？
| word | US | explanation | example |
|---|---|---|---|
| burn |
If these three symptoms apply to you – a total lack of energy, a decline in your sense of belonging and a plummeting self-esteem – you could be a victim of burnout, experts say.
Translate:
专家说，如果你有这三个症状——完全没有精力、归属感下降以及自尊心骤降——你可能就是过度劳累的受害者。
| word | US | explanation | example |
|---|---|---|---|
After two years of living in a simmering pool of pandemic stress, you could feel stretched to the max. Stay in that state long enough – or at a level of intensity such as that facing doctors and nurses working with the dying in Covid-19 wards – and it may even change your brain.
Translate:
在疫情的压力下生活了两年之后，你可能会感到力不从心。保持这种状态足够长的时间——或者像在新冠肺炎病房面对垂死病人的医生和护士那样的工作强度——甚至可能会改变你的大脑。
| word | US | explanation | example |
|---|---|---|---|
“You notice things like being more irritable, more destructive, less motivated, less hopeful,” said Amy Arnsten, a professor of neuroscience at Yale School of Medicine who studies the neural mechanisms of burnout.
Translate:
耶鲁大学医学院研究过度劳累神经机制的神经科学教授艾米·阿恩斯顿（Amy Arnsten）说：“你会注意到一些情况，比如更易怒、更具破坏性、更没有动力、更没有希望。”
| word | US | explanation | example |
|---|---|---|---|
Understanding how your brain reacts to burnout can be helpful, as it shows people many of their reactions are part of a “natural phenomenon,” Arnsten said.
“I am not a bad person – this is just how the brain changes with chronic stress. It’s doing it to try to protect me, even though in this situation, it’s making it worse,” she said.
Translate:
阿恩斯顿说，了解你的大脑对过度劳累的反应会有所帮助，因为它表明人们的许多反应都是“自然现象”的一部分。
“我不是一个差劲的人——这只是大脑在长期压力下的变化。它这样做是为了保护我，即使在这种情况下，它使情况变得更糟，”她说。
| word | US | explanation | example |
|---|---|---|---|
“Having that kind of insight and perspective can break the vicious cycle where you’re blaming yourself for not being better.”
Translate:
“拥有这种洞察力和视角可以打破你责备自己没有变得更好的恶性循环。”
| word | US | explanation | example |
|---|---|---|---|
Chronic stress has long been known to contribute to mental and physical diseases, and now researchers are able to capture what happens to the brain.
“One of the most striking (effects) is thinning of the gray matter of an area of the brain called the prefrontal cortex,” Arnsten said. “It helps us to act appropriately. It gives us insight about ourselves and others. It gives us perspective. It allows us to do complex decision-making and to be able to have thoughtful, abstract reasoning rather than concrete or habitual responses.”
Translate:
长期以来，人们一直知道慢性压力会导致精神和身体疾病，现在研究人员能够捕获到发生在大脑中的情况。
“最引人注目的（影响）之一是大脑中一个叫做前额叶皮层的区域的灰质变薄，”阿恩斯顿说。“它帮助我们采取适当的行动。它让我们了解自己和他人。它给了我们视角。它让我们能够做复杂的决策，并能够进行深思熟虑的抽象推理，而不是具体或习惯性的反应。”
| word | US | explanation | example |
|---|---|---|---|
By weakening that area, experts say burnout can impact our ability to pay attention and retain memories, making it harder to learn new things and increasing the risk for mistakes.
That’s not all. Burnout can enlarge the amygdala, which is the part of the brain responsible for our “fight-or-flight” response when in danger, researchers have discovered.
Translate:
专家表示，过度劳累会削弱这一区域，从而影响我们集中注意力和保留记忆的能力，使学习新事物变得更加困难，增加犯错的风险。
这还没完。研究人员发现，过度劳累会扩大杏仁核，杏仁核是大脑中负责我们在危险时“战或逃”反应的部分。
| word | US | explanation | example |
|---|
“It’s a double whammy. At the same time the prefrontal cortex is getting weaker and more primitive, the brain circuits that generate emotion like fear are getting stronger,” Arnsten said. “You start seeing the world as harmful even when it’s not.”
Translate:
“这是双重打击。在前额叶皮层越来越弱，越来越原始的同时，产生恐惧等情绪的大脑回路越来越强大，”阿恩斯顿说。“你开始认为这个世界是有害的，即使它不是。”
| word | US | explanation | example |
|---|---|---|---|
Can you reverse these changes in the brain once they occur? Studies in mice show it’s possible, and a 2018 study in people found cognitive behavioral therapy for burnout reduced the size of the amygdala and returned the prefrontal cortex to pre-stress levels.
Translate:
一旦大脑发生这些变化，你能逆转吗？对小鼠的研究表明这是可能的，2018年对人类的一项研究发现，对过度劳累的认知行为疗法减小了杏仁核的大小，并将前额叶皮层恢复到压力前的水平。
Research in people also shows we can keep the damage from occurring in the first place – if we feel we are in charge.
“If you feel like you’re in control of the stressor, then there aren’t these toxic brain changes,” Arnsten said. “If you feel out of control it leads to chemical changes in the prefrontal cortex that weakens the connections, and over time actually erode those connections away.”
Translate:
对人类的研究还表明，如果我们觉得自己能够掌控，我们可以从一开始就防止损害的发生。
“如果你觉得自己控制了压力源，那么就不会有这些有害的大脑变化，”阿恩斯顿说。“如果你感到失控，它会导致前额叶皮层的化学变化，弱化这种联系，随着时间的推移，实际上会逐渐毁坏这些联系。”
What is burnout?
Burnout presents with three major symptoms that can intertwine in unique ways for each person, experts say.
Translate:
什么是过度劳累？
专家说，过度劳累有三个主要症状，这些症状对每个人来说都可能以独特的方式交织在一起。
“One of them gets most of the attention. It’s exhaustion,” said Kira Schabram, an assistant professor of management in the Foster School of Business at the University of Washington.
Translate:
华盛顿大学福斯特商学院管理学助理教授基拉·夏布拉姆（Kira Schabram）说：“其中一点最受关注，就是筋疲力尽。”
“The problem is there’s two other dimensions,” she said. “Inefficacy, or feeling like you’re not really accomplishing things anymore, and cynicism, or a sense of alienation, either from the work itself or from other people.”
Translate:
“问题是还有另外两个方面，”她说。“效率低下，或者说感觉你没有真正完成事情，还有愤世嫉俗，或者一种疏离感，要么来自工作本身，要么来自其他人。”
The good news is that studies show you can recover from burnout, experts say. First, give yourself grace.
“If it’s exhaustion, give yourself permission to engage in self-care, right? Take a nap. Take a day off. Call in sick,” Schabram said.
Translate:
专家说，好消息是研究表明你可以从过度劳累中恢复过来。首先，对自己好一点。
“如果筋疲力尽，允许自己进行自我关怀，对吗？小睡一会儿。休息一天。请个病假吧，”夏布拉姆说。
Try to do healthy activities as part of that self-care, such as “trying to get to sleep and eating healthy foods not high in sugar,” Arnsten said.
“Alcohol is what people often reach for to relieve the stress, but it actually makes you feel worse the next day … and the same thing with benzodiazepines like Valium. But the healthier physiological activities (like) exercising and meditation that give you perspective can be really helpful,” Arnsten said.
Translate:
阿恩斯顿说，作为自我关怀的一部分，尝试健康的活动，比如“试着去睡一觉，吃含糖量不高的健康食物”。
“酒精是人们经常用来缓解压力的东西，但它实际上会让你第二天感觉更糟…安定（Valium）等苯二氮类药物也是如此。但是更健康的生理活动（如给你带来新视角的锻炼和冥想），真的很有帮助，”阿恩斯顿说。
When it comes to addressing the sense of alienation that comes with burnout, Schabram said the solution may seem counterintuitive.
Translate:
当谈到解决过度劳累带来的疏离感时，夏布拉姆说这个解决方案可能看起来反直觉。
“What we find is having compassion towards others helps restore that sense of belonging,” she said. “Become someone’s mentor. Start volunteering. What we find is that those acts of doing something kind for someone else really pulls you out of that sense of alienation.”
Translate:
“我们发现，对他人怀有同情心有助于恢复这种归属感，”她说。“成为某人的导师。开始志愿服务。我们发现，那些为别人做好事的行为真的会让你摆脱那种疏离感。”
And don’t forget to be compassionate to yourself, Schabram added: “We found both other-compassion and self-compassion help with burnout.”
Translate:
夏布拉姆补充道：“别忘了对自己有同情心，我们发现他人的同情心和自我同情心都有助于缓解过度疲劳。”
Self-care and doing for others can also help with feelings of self-worth, by boosting your sense of accomplishment: “I took a cooking class or I picked up yoga for myself or I mentored someone else,” Schabram said.
And studies show those activities don’t need to be massive or time-consuming to reduce feelings of burnout, she added.
“Even really small gestures had an effect the next day,” she said.
Translate:
自我关怀和为他人做事也有助于提升自我价值感，提升你的成就感：“我上了烹饪课，或者我自己学了瑜伽，或者我指导了别人，”夏布拉姆说。
她补充说，研究表明，这些活动不需要大规模或耗费时间来减少过度劳累感。
“即使是非常小的举动也会在第二天起作用，”她说。