總是心累焦慮，有多少人被“精神內(nèi)耗”拖垮？到底該如何自救？

Many times they do not do anything, but they feel too tired.

很多時(shí)候什么都不做，他們也覺得太累了。

did not do well, and would continue to reflect and condemn myself after the fact, feeling that I was a failure.

表現(xiàn)不好，事后會(huì)繼續(xù)反省和譴責(zé)自己，覺得自己是個(gè)失敗者。

Because of fear of failure, many things are not done until the last minute. In the end, it fell into a cycle of procrastination-self-blame-procrastination.

由于害怕失敗，很多事情拖到最后一刻才完成。最后陷入了拖延——自責(zé)——拖延的循環(huán)。

How can we change the

state of mental internal friction? 

我們怎樣才能改變精神內(nèi)耗的狀態(tài)？ 

Give yourself 15 minutes every day after getting up to do meditation practice, meditation helps the training of concentration. When meditation, people sit quietly and pay attention Focus on your breathing. Studies have found that training the meditation for three months in this way will greatly improve the brain's ability to allocate attention.

每天起床后給自己15分鐘做冥想練習(xí)，冥想有助于訓(xùn)練集中力。冥想時(shí)，人們安靜地坐著，注意力集中在呼吸上。研究發(fā)現(xiàn)，以這種方式進(jìn)行三個(gè)月的冥想訓(xùn)練將極大地提高大腦分配注意力的能力。

Make a reading plan for yourself every week, and gradually develop the habit of reading. You can choose some books aimed at improving your shortcomings, and relax your work pressure by reading books , Reduce the frequency of swiping your phone, because those short videos that are not nutritious only give you short-term happiness.

每周為自己制定一個(gè)閱讀計(jì)劃，并逐漸養(yǎng)成閱讀習(xí)慣。你可以選擇一些旨在改善缺點(diǎn)的書，通過讀書來緩解工作壓力，減少刷手機(jī)的頻率，因?yàn)槟切]有營養(yǎng)的短視頻只會(huì)給你帶來短暫的快樂。

Working in a high-pressure environment for a long time will have a great burden on both the body and the mind.  So allocate some time for you and do some exercise regularly to relieve and relax your body fatigue. This will greatly improve your work efficiency and also change your body functions. Exercise is like plastic surgery. The impact is from the inside out, and it will greatly increase your self-confidence.

在壓力大的環(huán)境中長時(shí)間工作會(huì)給身體和精神造成很大的負(fù)擔(dān)。所以，你應(yīng)該分配一些時(shí)間，定期做運(yùn)動(dòng)來緩解和放松身體疲勞。這將大大提高你的工作效率，也會(huì)改變你的身體機(jī)能。鍛煉就像整容手術(shù)。這種影響是由內(nèi)而外的，它會(huì)極大地增強(qiáng)你的自信。

The fundamental reason for all mental internal consumption is laziness. I have too high expectations of myself, but my own strength cannot achieve my goals. If I want to improve myself, I will always be a giant who speaks. The short man of action simply "lays flat" when his life is farther and farther away from his goal and cannot be achieved. This is a long-term persistence. Freezing three feet is not a day's cold. What we can do is to change a little every day.

所有精神內(nèi)耗的根本原因是懶惰。我對自己的期望太高，但自己的力量無法實(shí)現(xiàn)自己的目標(biāo)。想提高自己，卻永遠(yuǎn)只是一個(gè)言語上的巨人。當(dāng)一個(gè)行動(dòng)上的矮子的生活，離他的目標(biāo)越來越遠(yuǎn)，無法實(shí)現(xiàn)時(shí)，他選擇“躺平”。這是一種長期的持續(xù)存在。冰凍三尺非一日之寒。我們能做的就是每天做一點(diǎn)改變。

Key points：

1. entanglement /?n?tæ?ɡlm?nt/ 瓜葛；牽連；糾纏

So his romantic entanglements have put him in danger. 

所以他的感情糾葛置他于危險(xiǎn)之中了。

2. procrastination /pr???kræst?'ne??(?)n/ 拖延

To not get lost in procrastination, you should take it one small step at time. 

為了避免陷入拖延時(shí)間的困境，你應(yīng)該每次采取一小步。

3. nutritious /nu?tr???s/ 有營養(yǎng)的

It is always important to choose enjoyable, nutritious foods.

選擇好吃的、營養(yǎng)價(jià)值高的食物總是很重要。

4. surgery /?s??rd??ri/ 外科手術(shù)

He may need surgery to correct the problem.

要解決這個(gè)問題，他可能需要做外科手術(shù)。