能不能不卷了

这个世界能不能不卷了...

无注释原文：

Burnout may be changing your brain. Here's what to do

CNN

March 10, 2022

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.

- ◆ -

注：中文文本为机器翻译仅供参考，并非一一对应

含注释全文：

Burnout may be changing your brain. Here's what to do

CNN

March 10, 2022

Are you burned out?

你累坏了吗？

表示“极度劳累；疲劳过度”，英文解释为“extreme tiredness usually caused by working too much”如：employees complaining of/suffering burn-out 抱怨/感到极度劳累的员工。

根据世界卫生组织，职业过劳（Occupational burnout）是一种由慢性工作压力导致的症候群，症状包含“精神耗尽、对工作的心理距离增加、对工作的负面感觉、以及工作效率的减少”。职业过劳不被归类为一种医学疾病。

burn (yourself) out 表示“把（自己）累垮”，英文解释为“to be forced to stop working because you have become ill or very tired from working too hard”举个🌰：

Stop working so hard - you'll burn yourself out.

工作别这么拼命——你会累垮的。

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.

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。

表示“（疾病的）症状”，英文解释为“any feeling of illness or physical or mental change that is caused by a particular disease”举个🌰：

He's complaining of all the usual flu symptoms - a high temperature, headache, and so on.

他说他出现了所有常见的感冒症状——高烧、头痛等。

瑞幸咖啡怎么了？文中也出现过，CNBC的标题Shares of China’s Luckin Coffee plummet 80% after investigation finds COO fabricated sales就用到了plummet这个词。

📍类似的表达「暴跌」的词有：plummet，tank，sink，plunge和slump，欢迎补充。

self-esteem /ˌself.ɪˈstiːm/ 表示“自尊”，英文解释为“belief and confidence in your own ability and value”举个🌰：

The compliments she received after the presentation boosted her self-esteem.

发言后得到的赞誉增强了她的自尊感。

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.

表示“病房；病室”，英文解释为“a separate room or area in a hospital for people with the same type of medical condition”，如：a maternity ward 产科病房，a surgical ward 外科病房，a psychiatric ward 精神科病房，a children's ward 儿科病房。

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。”

irritable /ˈɪr.ɪ.tə.bəl/ 表示“易怒的，暴躁的”，英文解释为“becoming annoyed very easily”举个🌰：

Be careful what you say - he's rather irritable today.

说话当心点儿——他今天脾气很大。

destructive /dɪˈstrʌk.tɪv/ 表示“破坏性的；有害的”，英文解释为“causing, or able to cause, damage”如：the destructive power of nuclear weapons 核武器的杀伤力。

neuroscience /ˈnjʊərəʊˌsaɪəns/ 表示“神经系统科学（对神经系统的解剖学、生理学、生物化学和药理学的研究）”，英文解释为“the study of the anatomy, physiology, biochemistry, and pharmacology of the nervous system”。

表示“神经的；神经系统的”，英文解释为“involving a nerve or the system of nerves that includes the brain ”举个🌰：

Some people suffered severe neural damage as a result of the disease.

有些人罹患这种疾病后神经受到严重损伤。

📍neural networks 神经网络

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.

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。

"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.

“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。

"Having that kind of insight and perspective can break the vicious cycle where you're blaming yourself for not being better."

“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。”

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.

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。

"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."

“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。”

美式 gray matter 英式grey matter /ˈɡreɪ ˌmæt.ər/ 表示“（大脑和脊髓中的）灰质”，英文解释为“the darker tissue containing nerve fibres (= structures like threads) found in the brain and spinal cord”

prefrontal cortex /ˌpriː.frʌn.təl ˈkɔː.teks/ 表示“额前皮质”，英文解释为“the front part of the brain, that is important in human behaviour such as planning, decision-making, and self-control”举个🌰：

Exercise counters age-related shrinking of the prefrontal cortex.

运动能抵消与年龄相关的额前皮质缩小。

reasoning /ˈriː.zən.ɪŋ/ 表示“推理；推断；推论”，英文解释为“the process of thinking about something in order to make a decision”举个🌰：

The reasoning behind her conclusion is impossible to fault.

她得出结论的推理过程无懈可击。

concrete /ˈkɒŋ.kriːt/ 作形容词，表示“确定的，确实的；具体的，有形的，实在的”，英文解释为“clear and certain, or real and existing in a form that can be seen or felt”举个🌰：

They think she killed her husband, but they have no concrete evidence.

他们认为她杀死了自己的丈夫，但是没有确凿的证据。

作名词，表示“混凝土”，英文解释为“a very hard building material made by mixing together cement, sand, small stones, and water”如：reinforced concrete 钢筋混凝土。

habitual /həˈbɪtʃ.u.əl/ 表示“通常的；习惯性的”，英文解释为“usual or repeated”如：a habitual thief 惯偷，habitual drug use 吸毒成瘾。

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.

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。

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.

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。

amygdala /əˈmɪɡ.də.lə/ 表示“（大脑中的）杏仁核，杏仁体（主要影响情绪，尤其是愉悦和恐惧）”，英文解释为“one of two parts of the brain that affect how people feel emotions, especially fear and pleasure”

"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."

“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。”

whammy /ˈwæmɪ/本义表示“晦气，霉运；具有负面影响地大情；剧烈地打击”，英文解释为“a magical spell or power that causes someone to have a difficult or unpleasant time”举个🌰：

He put the whammy on me.

他带给我一身晦气。

📍此处的double whammy可以理解为“祸不单行；双重灾难，双重打击”，英文解释为“a situation when two unpleasant things happen at almost the same time”举个🌰：

Farmers have faced the double whammy of a rising dollar and falling agricultural prices.

表示“原始的，早期的，远古的”，英文解释为“relating to human society at a very early stage of development, with people living in a simple way without machines or a writing system”。

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.

表示“认知的；感知的；认识的”，英文解释为“Cognitive means relating to the mental process involved in knowing, learning, and understanding things.”举个🌰：

As children grow older, their cognitive processes become sharper. 

随着孩子们长大，他们的认知过程也变得越来越敏锐了。

Research in people also shows we can keep the damage from occurring in the first place -- if we feel we are in charge.

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。

"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."

toxic /ˈtɒksɪk/ 1）表示“有毒的；引起中毒的”，相当于poisonous，如：toxic waste/chemicals/effluent 有毒的废料/化学品/废水，牛津词典2018年度词汇就是：Toxic.

What is burnout? 什么是过度劳累？

Burnout presents with three major symptoms that can intertwine in unique ways for each person, experts say.

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.

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。”

exhaustion /ɪɡˈzɔːs.tʃən/ 表示“精疲力竭；疲惫不堪”，英文解释为“the state of being extremely tired”举个🌰：

She felt ill with/from exhaustion.

她过于劳累，病倒了。

"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."

“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。”

cynicism /ˈsɪn.ɪ.sɪ.zəm/ 表示“愤世嫉俗”，英文解释为“the belief that people are only interested in themselves and are not sincere”举个🌰：

Such behaviour only bred cynicism about the business world.

这种行为只会催生对商业世界的冷嘲热讽。

alienation /ˌeɪ.li.əˈneɪ.ʃən/ 表示“疏离感；疏远感”，英文解释为“the feeling that you have no connection with the people around you”举个🌰：

Depressed people frequently feel a sense of alienation from those around them.

绪抑郁的人经常有与周围人格格不入的感觉。

The good news is that studies show you can recover from burnout, experts say. First, give yourself grace.

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。

"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.

“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.

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”。

"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.

“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。

表示“冥想；沉思；深思”，英文解释为“the practice of thinking deeply in silence, especially for religious reasons or in order to make your mind calm”

📍动词：meditate /ˈmed.ɪ.teɪt/

When it comes to addressing the sense of alienation that comes with burnout, Schabram said the solution may seem counterintuitive.

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."

“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."

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.

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。

And studies show those activities don't need to be massive or time-consuming to reduce feelings of burnout, she added.

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。

"Even really small gestures had an effect the next day," she said.

“即使是非常小的举动也会在第二天起作用，”她说。

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