你在家工作的時(shí)候也會(huì)精疲力盡

你在家工作的時(shí)候也會(huì)精疲力盡

Workplace burnout doesn't just happen to people who put in long hours at the office. It's also a threat to the millions of people working from home.

工作倦怠不僅僅發(fā)生在那些在辦公室長(zhǎng)時(shí)間工作的人身上。這對(duì)數(shù)百萬(wàn)在家工作的人來(lái)說(shuō)也是一個(gè)威脅。

Burnout happens when you face elevated levels of stress over a long period of time. It can affect both your mental and physical health.

當(dāng)你長(zhǎng)時(shí)間面對(duì)高水平的壓力時(shí)，就會(huì)感到精疲力竭。它會(huì)影響你的身心健康。

With so many workers suddenly working from home and juggling multiple responsibilities, they could be more prone to burnout.

有這么多的員工突然開(kāi)始在家工作，同時(shí)還要承擔(dān)多重責(zé)任，他們可能更容易感到精疲力竭。

These are the risk factors:

這些是危險(xiǎn)因素:

Boundaries disappear

邊界消失

A lack of work-life balance is a big contributor to burnout. And working from home can make it even harder to achieve that balance.

缺乏工作與生活的平衡是導(dǎo)致精力枯竭的一大原因。而在家工作可能會(huì)讓實(shí)現(xiàn)這種平衡變得更加困難。

Leaving the office every day and commuting home is a forced boundary that helps separate your work from your personal life. While losing the commute when you work from home can be seen as a major perk, it also means there is no barrier between work and home.

每天離開(kāi)辦公室，上下班回家，這是一個(gè)強(qiáng)制的界限，有助于將工作與個(gè)人生活分開(kāi)。當(dāng)你在家工作而不用通勤時(shí)，這可以被看作是一個(gè)主要的好處，但這也意味著工作和家庭之間沒(méi)有障礙。

If you never really shut down your computer or walk away from your work, it's easy to just continue working into the evening or over the weekends.

如果你從未真正關(guān)閉電腦或離開(kāi)工作崗位，那么很容易一直工作到晚上或周末。

"What happens to most people when they are working from home is they often work more hours," said Ben Fanning, author of "The Quit Alternative: The Blueprint for Creating the Job You Love Without Quitting."

“對(duì)大多數(shù)人來(lái)說(shuō)，在家工作的時(shí)候，他們的工作時(shí)間往往更長(zhǎng)，”《辭職的選擇:不辭職就能創(chuàng)造你喜歡的工作的藍(lán)圖》一書(shū)的作者本·范寧說(shuō)。

To combat working around the clock, you have to establish clear boundaries. Create a cut off time for when you will stop working, with boundaries like not working at night or on the weekends to clearly define your free time. It also helps to make non-work time feel different, like changing into more comfortable clothes, to signal a break from work.

為了對(duì)抗晝夜不停的工作，你必須建立清晰的界限。為你停止工作的時(shí)間設(shè)定一個(gè)界限，比如不在晚上或周末工作，以明確界定你的空閑時(shí)間。這也有助于讓非工作時(shí)間感覺(jué)不一樣，比如換上更舒適的衣服，以表示下班休息。

"Institute other types of physical boundaries through routines, like exercising before beginning or ending work, or during your 'lunch break,' taking regular coffee breaks in a different location in your home, and chatting with a friend or watching a video during that time," she added.

她補(bǔ)充道:“通過(guò)日?；顒?dòng)建立其他類型的物理界限，比如在開(kāi)始或結(jié)束工作之前鍛煉，或者在你的‘午餐休息時(shí)間’，在家里的不同地方有規(guī)律地喝咖啡休息，在這段時(shí)間里和朋友聊天或看視頻。”

A lack of control

缺乏控制

Employees who feel that they lack control over their schedules, interactions and time management are at risk of burning out.

如果員工覺(jué)得自己無(wú)法控制自己的日程安排、人際交往和時(shí)間管理，他們就有筋疲力盡的危險(xiǎn)。

And given all the uncertainty right now, everything can seem up in the air.

考慮到目前所有的不確定性，一切似乎都是不確定的。

Creating a schedule that designates work, family and free time can help you regain a sense of control.

制定一個(gè)計(jì)劃，指定工作、家庭和自由時(shí)間，可以幫助你重新獲得控制感。

The stress of wanting to be the 'perfect worker'

想成為“完美員工”的壓力

There was an obsession with being the "ideal worker" that people are always online and never turns down a project.

人們總是沉迷于成為“理想員工”，人們總是在線，從不拒絕一個(gè)項(xiàng)目。

Missing social connections

缺少社會(huì)聯(lián)系

Working from home can be isolating, even when you're in a house full of people.

在家工作是很孤獨(dú)的，即使你的房間里擠滿了人。

Having colleagues at work to turn to with a problem or to provide some relief when things get stressful helps mitigate burnout. When you don't have that built-in support network at home, it can feel very isolating.

有同事幫忙解決問(wèn)題，或在事情變得緊張時(shí)提供一些幫助，有助于緩解倦怠。當(dāng)你在家里沒(méi)有內(nèi)置的支持網(wǎng)絡(luò)時(shí)，你會(huì)感到非常孤立。

Maintaining these social interactions takes more effort when working from home. Be deliberate about reaching out, setting up phone or video meetings to help continue to foster your relationships.

當(dāng)在家工作時(shí)，維持這些社會(huì)互動(dòng)需要更多的努力。慎重地伸出手來(lái)，安排電話或視頻會(huì)議來(lái)幫助繼續(xù)培養(yǎng)你們的關(guān)系。