你在家工作的时候也会精疲力尽

你在家工作的时候也会精疲力尽

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.

工作倦怠不仅仅发生在那些在办公室长时间工作的人身上。这对数百万在家工作的人来说也是一个威胁。

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

当你长时间面对高水平的压力时，就会感到精疲力竭。它会影响你的身心健康。

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

有这么多的员工突然开始在家工作，同时还要承担多重责任，他们可能更容易感到精疲力竭。

These are the risk factors:

这些是危险因素:

Boundaries disappear

边界消失

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.

缺乏工作与生活的平衡是导致精力枯竭的一大原因。而在家工作可能会让实现这种平衡变得更加困难。

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.

每天离开办公室，上下班回家，这是一个强制的界限，有助于将工作与个人生活分开。当你在家工作而不用通勤时，这可以被看作是一个主要的好处，但这也意味着工作和家庭之间没有障碍。

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.

如果你从未真正关闭电脑或离开工作岗位，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."

“对大多数人来说，在家工作的时候，他们的工作时间往往更长，”《辞职的选择:不辞职就能创造你喜欢的工作的蓝图》一书的作者本·范宁说。

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.

为了对抗昼夜不停的工作，你必须建立清晰的界限。为你停止工作的时间设定一个界限，比如不在晚上或周末工作，以明确界定你的空闲时间。这也有助于让非工作时间感觉不一样，比如换上更舒适的衣服，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.

她补充道:“通过日常活动建立其他类型的物理界限，比如在开始或结束工作之前锻炼，或者在你的‘午餐休息时间’，在家里的不同地方有规律地喝咖啡休息，在这段时间里和朋友聊天或看视频。”

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.

如果员工觉得自己无法控制自己的日程安排、人际交往和时间管理，他们就有筋疲力尽的危险。

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

考虑到目前所有的不确定性，一切似乎都是不确定的。

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

制定一个计划，指定工作、家庭和自由时间，可以帮助你重新获得控制感。

The stress of wanting to be the 'perfect worker'

想成为“完美员工”的压力

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

人们总是沉迷于成为“理想员工”，人们总是在线，从不拒绝一个项目。

Missing social connections

缺少社会联系

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

在家工作是很孤独的，即使你的房间里挤满了人。

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.

有同事帮忙解决问题，或在事情变得紧张时提供一些帮助，有助于缓解倦怠。当你在家里没有内置的支持网络时，你会感到非常孤立。

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.

当在家工作时，维持这些社会互动需要更多的努力。慎重地伸出手来，安排电话或视频会议来帮助继续培养你们的关系。