别让工作"伤害"你的正常生活

　　Sometimes no matter how hard you try to do all the right things at work, a job may feel as if it's hurting you more than helping¹ you. Maybe the job is a bad fit, maybe volatility² in your industry gives you anxiety about the future, or maybe a salary cut is making too many of your purchases stress-inducing.

　　有时不论你多么努力想把事情做好，总觉得工作带给你的伤害似乎多于益处。原因可能在于你并不适合这份工作，或是由于该行业的不确定性让你焦虑，还可能因为减薪导致了购买压力。

　　If you find yourself in a similar position, you have to assess whether your work situation is toxic³ or revivable. If you decide your job is toxic, take control and formulate⁴ an exit plan. It's simply not worth staying in a situation that can negatively impact your health, relationships, and peace of mind.

　　如果你发现自己处于类似情况，那么就需要评估一下：你的工作是有害的还是有救的？如果你确定工作有害，那么控制局面，制定退出计划。呆在一个有损健康、人际关系和心态的环境中是不值的。

　　If you decide to create some changes in your job, you can take the following proactive self-care measures to protect your well-being⁵ as you focus on the challenges ahead.

　　如果你决定对工作进行调整，可以采取以下的自我照顾方法，在保护自己的同时关注未来的挑战。

　　Speak up.

　　Talk with your boss (if he or she is not the problem) and engage in a solutions-oriented dialogue. You may not be able to change the company, but you might be able to make your department a much more pleasant place to work.

　　表言

　　和上司谈谈（如果他/她不会制造麻烦）， 尽力从谈话中找到解决问题的方法。你也许无法改变公司，但是你能让自己部门成为一个更愉快的工作场所。

　　Move.

　　Fifteen minutes of yoga or Pilates will reduce stress, increase focus and mental clarity, and improve overall well-being.

　　运动

　　十五分钟的瑜伽或普拉提(Pilates)能减压、提高注意力和思维清晰度，从而提高整体良好感觉。

　　Relax.

　　Massage⁶, meditation⁷ and positive visualization⁸ will reduce stress, improve circulation, remove toxins⁹ from the body, and help you sleep.

　　放松

　　按摩、冥思和视觉想象疗法都能减压、提高血液循环、排毒、有益睡眠。

　　Blow the 5:30 whistle.

　　Don't stay in a toxic workplace any longer than absolutely necessary, and don't take your toxic job home with you. When 5:30 pm rolls around, leave.

　　准时下班

　　不要在有害的工作场所多呆，不要将有害的工作带回家。一到下班时间，走人。

　　Take a break.

　　It's actually smart to take a "mental health day" every now and then. Don't feel guilty for taking a day off to get your life back in balance.

　　休息一下

　　每隔一段时间放一天给自己"精神健康假期"其实是明智做法。让生活回复平衡，你无需对此内疚。

　　Get fueled.

　　Proper nutrition is one of your best defenses. Keeping your body fortified¹⁰ helps to boost energy, prevent illness, and minimize the harmful effects of stress.

　　加油

　　合理的营养是最好的防御。增强体质能提升精力、抵御疾病、将压力的害处最小化。

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