【外刊D32】面对职业倦怠，你该如何破局？

Burnout is a term easily tossed around, the way somebody might claim to be starving when they're simply hungry, or freezing when cold. That's harmless if a person is describing a tired day or week. But somebody who is actually burned out should be prepared to take serious action because it's a condition that needs attention.

The big three symptoms are emotional exhaustion, cynici** and feeling ineffective, according to the Maslach Burnout Inventory (MBI), a survey designed to measure employee burnout in the workforce. Other symptoms can include frequent colds or sicknesses, insomnia and a tendency to alleviate stress in unhealthy ways, such as with too much alcohol or online shopping.

Part of the difficulty of pinpointing true burnout may be because burnout is a nonmedical term—at least in the United States. The Diagnostic and Statistical Manual of Mental Disorders doesn't list it as an illness. But other countries including France, Denmark and Sweden, do recognize burnout syndrome and consider it to be a legitimate reason to take a sick day from work.

For those who suspect they might be on the road to burnout, there are practical tools to mitigate it. Among others: physical exercise, sleep and positive social connection (the real kind, not the Facebook kind). The importance of balance and self-care to prevent burnout likely isn't surprising to most.

"There's nothing fancy about what it would take to turn things around, " says Ziegler, the "Mommy Burnout" author. "But it's a huge shift in the cultural mind-set. That's the challenge."

Burnout is a term easily tossed around, the way somebody might claim to be starving when they're simply hungry, or freezing when cold. That's harmless if a person is describing a tired day or week. But somebody who is actually burned out should be prepared to take serious action because it's a condition that needs attention.

The big three symptoms are emotional exhaustion, cynici** and feeling ineffective, according to the Maslach Burnout Inventory (MBI), a survey designed to measure employee burnout in the workforce. Other symptoms can include frequent colds or sicknesses, insomnia and a tendency to alleviate stress in unhealthy ways, such as with too much alcohol or online shopping.

Part of the difficulty of pinpointing true burnout may be because burnout is a nonmedical term—at least in the United States. The Diagnostic and Statistical Manual of Mental Disorders doesn't list it as an illness. But other countries including France, Denmark and Sweden, do recognize burnout syndrome and consider it to be a legitimate reason to take a sick day from work.

For those who suspect they might be on the road to burnout, there are practical tools to mitigate it. Among others: physical exercise, sleep and positive social connection (the real kind, not the Facebook kind). The importance of balance and self-care to prevent burnout likely isn't surprising to most.

"There's nothing fancy about what it would take to turn things around," says Ziegler, the "Mommy Burnout" author. "But it's a huge shift in the cultural mind-set. That's the challenge."

burnout

/ˈbɜːrnaʊt/

n. 精疲力竭；倦怠

e.g.

相关词汇：burn out（（火）熄灭；东西烧坏）

英文释义：the state of being extremely tired or ill, either physically or mentally, because you have worked too hard

malaise

/məˈleɪz/

n. 身体不适；无法描述的问题

e.g.

近义词：discomfort

英文释义：a general feeling of being ill or having no energy

英文释义：a discomfort that is difficult to explain or identify

例句：This is an economic malaise.

toss around

抛出，提出（想法、建议或说法）

e.g.

相关词汇：toss（v.（轻轻或漫不经心地）扔，抛）

toss 英文释义：to throw something lightly or carelessly

toss 例句：He glanced at the letter and then tossed it into the bin.

英文释义：If you toss ideas, suggestions, or phrases around, you mention them and discuss them with other people.

exhaustion

/ɪɡˈzɔːstʃən/

n. 精疲力竭；疲惫不堪

e.g.

英文释义：the state of being extremely tired

例句：As they approached the end of the marathon, the runners looked near exhaustion.

相关词汇：exhausted（adj. 感到精疲力竭的）; exhausting（adj.（某事）让人感到精疲力竭）

例句：I've had an exhausting day./I'm exhausted after a busy day.

cynici**

/ˈsɪnɪsɪzəm/

n. 愤世嫉俗；玩世不恭

e.g.

相关词汇：cynic

cynic 英文释义：a person who believes that people are only interested in themselves and are not sincere

词根词缀：-i**（…主义，学说）

alleviate

/əˈliːvieɪt/

v. 减轻；缓和，缓解

e.g.

英文释义：to make something less severe

例句：A number of measures were taken to alleviate the problem.

pinpoint

/ˈpɪnpɔɪnt/

v. 准确指出，确定

e.g.

相关词汇：pin（n. 大头针）；point（v. 指向；瞄准）

搭配短语：pinpoint a location

例句：It is difficult to pinpoint the source of its inspiration.

legitimate

/lɪˈdʒɪtɪmət/

adj. 合理的；正当的

e.g.

近义词：valid; reasonable; fair

例句：Her resentment is quite legitimate.

mitigate

/ˈmɪtɪɡeɪt/

v. 使缓和；减轻（危害等）

e.g.

近义词：alleviate

搭配短语：mitigate the storm's impact

词义辨析

mitigate, alleviate

mitigate 和 alleviate 意思相近，均可表示“减轻；缓和”。mitigate 更侧重减轻某事的强度或者力度，比如，减轻风暴造成的影响 mitigate the storm's impact。alleviate 指缓解某事，让它更容易承受，经常搭配的名词有 stress 压力，还有 pain 疼痛，例如，这些药物对减轻她的病痛没有丝毫作用：The drugs did nothing to alleviate her pain。

mind-set

/maɪnd set/

n. 观念；思维模式

e.g.

英文释义：a person's way of thinking

搭配短语：a conservative mindset

harmless

adj. 无害的

相关词汇：harm (v./n. 危害)

词根词缀：-less （无，没有）

condition

n. 情况，状况

workforce

n. 劳动力，全体的员工

insomnia

n. 失眠

a tendency to do sth

有倾向做某事

suspect

v. 认为；怀疑

be on the road to sth

即将取得某事；在某事的过程中

英文释义：to be likely to achieve something

fancy

adj. 复杂的；高级的

turn sth around

使某事有好转，有起色

mitigate, alleviate

mitigate 和 alleviate 意思相近，均可表示“减轻；缓和”。mitigate 更侧重减轻某事的强度或者力度，比如，减轻风暴造成的影响 mitigate the storm's impact。alleviate 指缓解某事，让它更容易承受，经常搭配的名词有 stress 压力，还有 pain 疼痛，例如，这些药物对减轻她的病痛没有丝毫作用：The drugs did nothing to alleviate her pain。

The big three symptoms are emotional exhaustion, cynici** and feeling ineffective, according to the Maslach Burnout Inventory (MBI), a survey designed to measure employee burnout in the workforce.

一项旨在衡量员工工作倦怠程度的问卷调查——**诗职业倦怠量表（MBI）显示，职业倦怠的三大症状是：情绪衰竭、玩世不恭和成就感低落。

Maslach Burnout Inventory，就是**诗职业倦怠量表，简称为 MBI, 这个量表概括了职业倦怠的三大症状。第一大症状是 emotional exhaustion 情绪衰竭，这是一种情绪和精力都被消耗殆尽的状态。例如有“不想干活或不想担事”的想法，尤其是对周而复始的上班感到恐惧。第二大症状是 cynici**，愤世嫉俗或玩世不恭的想法。比如对组织和同事不满意，在工作和人际交往中我行我素。最后一类症状是 feeling ineffective，成就感低落。典型的现象是低估自己在工作中的价值。这三大维度就是**诗量表评估职业倦怠的标准，作者后面又用同位语对这个量表作了补充，a survey designed to measure employee burnout in the workforce，workforce 劳动力，全体的员工，说明**诗量表是一种专门用来测量员工倦怠的调查问卷。

畅销书《自我驱动心理学》对于职业倦怠症的建议

心理咨询专家史蒂文·贝格拉斯在《自我驱动心理学》中，将众多案例和理论融合，对精疲力竭症（编者按：即今天文章中的“职业倦怠”）追根溯源，并且提供了有针对性的治疗经验，节选如下：

1. 正确认识自我

《自我驱动心理学》中，贝格拉斯告诉我们：想要理解、治疗和预防精疲力竭症，第一步就是客观地自我评价。了解自我的需求、性格、优缺点、理想等，才能有的放矢，随时调整自己的事业目标和工作节奏。现代人的压力越来越大，但是每个人害怕的事物不同，焦虑的来源也不同。只有客观认清自己的情况，找到引发我们精疲力竭的根源，才有治愈的可能性。

2. 接纳自我

贝格拉斯在书中揭示出，在众多导致精疲力竭症的因素中，最糟糕的就是人们对追求成功的态度。人们往往给成功人士贴了标签：成功者必须坚强且独立。于是，当人们在获取成就后，往往忽略内心真实的声音，努力维护自己无所不能、不需要别人、不会被情绪左右的成功者形象。想要治疗精疲力竭症，首先需要认识到这种成功观是不健康的；其次需要承认和接纳自己的软弱，和他人建立良好的人际沟通，同时学会正确地表达自己的情绪。

3. 循序渐进地治疗

当身体或心理患上了疾病，产生了痛苦，人们常常急于解脱，试图用一个方法治愈所有症状，让自己从痛苦中解脱。与之相比，更加现实的做法是控制并且减少病症。贝格拉斯在书中提出循序渐进的治疗方法有：站在客观的角度重新审视自己，包括自己的行为和意图，学会接受自己的缺陷；尝试新的环境、新的职能，让自己对工作保持有新鲜感，比如通过在企业内部轮岗；掌握多种技能，或者在职业生涯中尝试在多个方面发展技能，以此紧跟时代发展的需求；等等。

雅思写作高频词汇？

雅思写作词法专用替换一览表(考前必备)

动词替换集锦

B   engage oneself in=employ oneself in

5. 认为：think =A   argue, assert, contend, claim

=B    maintain, note

=C    hold the viewpoint that=hold the standpoint that=hold the perspective that

=D   harbour an idea/opinion that=embrace a view that

(观点：viewpoint， standpoint，perspective )

6. 反对：be against=reject, object, oppose=be opposed to=become hostile to

7. 支持：support=take sides with=advocate=lend support to=sing high praise of

8. 导致：lead to=trigger=result in, bring about, contribute to=give rise to, give birth to, be responsible for(归咎于：be ascribed to=be attributed to)

9. 看到（see），读到(read)，学到(learn)=接触到make contact with=have access to=be accessible to=暴露于be exposed to=gain exposure to=获得obtain=attain=acquire

10. 发展(develop)，提高(increase)，改善(improve)

=A  及物动词组 promote,   advance,     enhance,     reinforce

名词   promotion, advancement, enhancement, reinforcement

=B  不及物动词 rocket,     boom,      flourish,      prosper

11. 有(has)：负面含义：suffer, run high risk of

正面含义：boast, embrace

中性含义：face=be faced with=be possessed of

12. 面临，面对：be faced with=be encountered with=be poised on the brink of

13. 破坏：destroy, damage=A  decompose, destruct

=B   endanger, threaten

=C   impair, decimate, deteriorate

=D exercise/practice/perform damage/danger...upon

14. 阻碍：limit=A  restrict, restrain, constrict, constrain

=B  obstacle, barricade

=C  **other, curb

=D  hinder, impede

15. 下结论：make a conclusion=A draw a conclusion that=reach a conclusion that=arrive at a conclusion that=B hammer a conclusion that=crystallize a conclusion that

16. 使用：use=employ, apply, adopt,=resort to

17. 解决：solve=A   address=handle=tackle

B  deal with=Cope with

1. 减轻：reduce=A  lessen, lighten, lower

=B  mitigate, alleviate

=C decrease, degrade

* 形容词替换集锦

2. 难的：difficult=troublesome=burdensome=thorny

3. 不可或缺的：necessary=indispensable=inevitable=irreplaceable=unavoidable

4. 重要的：important=crucial, critical, essential, vital

=be importance=be of cruciality=be of criticality= be of essentiality=be of vitality

5. 巨大的：large=enormous, tremendous, considerable, appreciable

6. 正确的（correct）=仔细的(careful)=arduous=assiduous

7. 有道理的：reasonable=rational and plausible

8. 吸引人的：attractive=inviting and appealing

9. 足够的：adequate and sufficient

10. 很多，许多：A  a wealth of =a flood of=vast arrays of

B  a tremendous(enormous/considerable/appreciable) amount(number/sum) of

1. 更，越来越：more and more

=A 更+  具体名词（比如钱，人数等） a growing/increasing/climbing number/amount/sum of  抽象名词（比如影响，重要性）growing/increasing/climbing

=B 更+形容词 growingly/increasingly/climbingly

=C 更+动词 to a larger extent

* 名词替换集锦

2. 日常生活：daily lives=day-to-day lives=everyday lives

3. 因素：cause, reason=factor, determinant

4. 联系：relationship(relate A to B)=connection(connect A to B )=association(associate A to B)

5. 优点：advantage=benefit=superiority=merit=favorable aspects/respects/perspectives

=undesirable aspects/respects/perspectives

6. 缺点：disadvantage=detriment=inferiority=defect=deficiency

=unfavorable aspects/respects/perspectives=undesirable aspects/respects/perspectives

介词替换集锦

1. 在...方面:in ...ways=in ...aspects/respects/perspectives

2. 用...方法：in...ways=in...fashion=in ...manner

of=necessary to

without=free from

about=concerning=related to

更多雅思写作高频词汇可以借助软件来记住，比如雷哥单词等。来记住

缓和与缓解的区别

mitigate和alleviate虽然都是减轻缓和的意思，但是前者减轻的是比较中性的事物，而后者着重的是减轻或缓和不好的东西，或者危害等等。【例如】1、opposeandmitigatetheeffectsofbycontraryactions.**减轻相反动作的效果。2、Wewanttohelpalleviatethenationalfoodshortage.我们想帮助缓解国家粮食短缺的状况。

＂减轻压力＂用英语五种表达法，谢谢

1、relieve the pressure

2、reduce stress

3、reduce the pressure

4、relieve pressure

5、reduce pressure

词汇解析：

1、relieve

英文发音：[rɪ'liːv]

中文释义：

vt. 解除，减轻；使不单调乏味；换…的班；解围；使放心

例句：

Drugs can relieve much of the pain.

药物可以大大缓解疼痛。

2、reduce

英文发音：[rɪ'djuːs]

中文释义：

vt. 减少；降低；使处于；把…分解

例句：

It reduces the risks of heart disease.

它减小了犯心脏病的危险。

3、pressure

英文发音：['preʃə]

中文释义：

n. 压力；压迫，[物] 压强

例句：

He may have put pressure on her to agree.

他可能已对她施压让她同意。

4、stress

英文发音：[stres]

中文释义：

n. 压力；强调；紧张；重要性；重读

例句：

Katy could think clearly when not under stress.

凯泰在没有精神压力时能够清晰地思考。

扩展资料

pressure和stress的区别在于含义不同：

1、pressure 在科学上，指单位面积上所受到的压力。用于引申时，指某事物所产生的压力或影响力等。

2、stress 侧重指承受外来的压力，也指由于某种原因而引起的心理、生理或情绪上的紧张。

例句：

He would not knuckle down under their pressure.

他不会在他们的压力下屈服的。

Because all of this stress gave me something to write on.

mitigate什么意思及同义词

vt. 使缓和，使减轻 同义词comfort , obtund

vi. 减轻，缓和下来 同义词to alleviate , ease off

【20分】assuage allay alleviate有什么区别？

relieve， allay， alleviate， assuage， lighten， mitigate，

All of these verbs mean to make something less severe or more bearable. To relieve is to ease and make more endurable something causing discomfort or distress:

所有这些动词意味着使某事变得不太严重或更可忍受。

Relieve 指缓解或使造成不快或压抑的某事变得可以忍受：

“that misery which he strives in vain to relieve” (Henry David Thoreau).

“他徒劳地奋力去减轻苦难” （亨利·大卫·梭罗）。

“The counselor relieved her fears” (Sir Walter Scott).

“顾问消除了她的恐惧” （瓦尔特·施科特爵士）。

Allay suggests relief at least for the time being from what is burdensome or painful:

Allay 意味着至少是暂时从造成负担或痛苦的事物中解脱出来：

“This music crept by me upon the waters,/Allaying both their fury and my passion/With its sweet air” (Shakespeare).

“在水面音乐爬上我的心头/平息了他们的愤怒和我的热情/用它甜美的声音” （莎士比亚）。

Alleviate connotes temporary lessening of distress without removal of its cause:

Alleviate 指短暂的减轻压抑而没有解决其根源：

“No arguments shall be wanting on my part that can alleviate so severe a misfortune” (Jane Austen). To assuage is to soothe or make milder:

“对我来说要减轻如此严重的不幸，不需要任何争论” （简·奥斯汀）。Assuage 是抚慰或使更适度：

“What shall assuage the unforgotten pain/And teach the unforgetful to forget?” (Dante Gabriel Rossetti).

“什么会抚慰不能忘却的痛苦/并且让无法忘怀的人学会遗忘?” （但丁·加布利亚尔·罗塞蒂）。

Lighten in this comparison signifies to make less heavy or oppressive:

Lighten 在这种比较中指使变得不太沉重或不太压抑：

Congress endeavored to lighten the taxpayers' burden.

国会努力减轻纳税人的负担。

Mitigate and palliate connote moderating the severity, force, or intensity of something that causes suffering:

Mitigate 和palliate 都意味着减弱造成痛苦的事物严重性、力量或强度：

“I . . . prayed to the Lord to mitigate a calamity which seemed to me past the capacity of man to remedy” (John Galt).

“我…向上帝祈祷，祈求他减轻这场人力所不能补救的灾难” （约翰·加尔特）。

“His well-known financial ability made men turn to him in the hour of distress, as of all state**en the most fitted to palliate it” (William E.H. Lecky).

“他广为人知的融资能力使得人们在痛苦的时候向他求助，就象最合适的政治家来减轻它一样” （威廉E·H·勒凯）