这15个迹象警示：你需要休息了（中英双语）
吉米老师前言：当前是一个忙碌、快节奏的世界，大家有很多要做的事和要去的地方；我们在情感和精神上会被各种各样的事情困扰，以至于影响了工作效率和人际关系…如果出现15个迹象，那就说明你真的累了。
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15 signs you are emotionally and mentally exhausted
We live in a hectic, fast paced world where we have responsibilities, bills, deadlines and things to do and places to be. While of course these are things we need to take care of, they often lead to increased stress levels. Then, we find ourselves affected by all this both emotionally and mentally, and this results in a number of unhealthy symptoms. It disrupts our normal flow of life and affects our productivity and relationships. I don’t think it would ever be possible to completely avoid stress, but it’s important to at least understand that regardless of the challenges we have in our lives, we need to acknowledge when our ming and body needs a time out. Here are fifteen warning signs you are emotionally and mentally exhausted.
我们生活在一个忙碌、快节奏的世界里。在这里我们有很多的责任、账单、死线以及要做的事情和要去的地方。当然，这些都是我们需要去处理的事情，但它们也经常导致压力的增加。然后，我们发现自己在感情上和精神上都受到这一切的影响，这就会导致一些不健康的状况。它扰乱了我们正常的生活节奏，影响了我们的工作效率和人际关系。我认为完全避免压力是不可能的，但重要的是，我们至少要明白不管让我们的生活中有多少挑战，我们都需要承认在某个时候我们的大脑和身体都需要休息了。以下是15个警示你在情绪和精神上都很疲惫的标志。
Number One
You’re Always Fatigued.
第一：你总是感到疲惫不堪
Fatigue is not the same as regular tiredness. When you’re suffering from fatigue, it doesn’t matter how many hours you sleep getting out of bed is a task in itself, and you just feel completely exhausted. Even the smallest things seem so heavy to carry, it’s nearly impossible to gather the strength to do even the most mundane of tasks… And the last time you had any fun? You can’t even remember! The only thing you feel like doing is, well, nothing. You don’t even care about things that make you happy.
这里说的疲惫与你常规的疲劳不同，当你经历这种疲惫时，无论你睡了多久，起床都会像一项艰巨的任务。你会感到精疲力尽，即使是最小的东西似乎也会很重，要提起一点力气去做哪怕是最平凡的事情几乎都是不可能的。上次感受到快乐的时候？你几乎记不起来了！你唯一想做的事情就是“什么都不做”。你甚至不关心那些让你快乐的事情。
Number Two
You Can’t Sleep
第二：你睡不着
In addition to the constant fatigue, insomnia can be a horrible way that mental and emotional depletion can manifest. When you have too much stress it really messes with your body. You find your nights are long and challenging, you struggle to fall asleep and this just further adds to your fatigue. You are tired all the time, and all you want to do is sleep, but you can’t. You lay in the bed staring at the ceiling thinking about all the things that are causing your stress. Then finally, when you are about to drift off to sleep, some worrisome thought comes to mind, and you are awake again. You can’t get the rest you need and this cycle just keeps draining you more and more, night after night.
除了不断的疲惫，失眠也是精神和情感耗竭的一种可怕表现。当你有太多的压力它会扰乱你的身体，你发现你的夜晚漫长又难熬，并且这只会进一步增加你的疲惫。你总是很累，但你又睡不着。你躺在床上盯着天花板，想着所有让你感到有压力的事情。最终，当你快要睡着的时候，一些令人担忧的想法突然浮现在脑海中，你又再次清醒了。你得不到需要的休息，这种循环会让你越来越精疲力尽，一夜又一夜。
Number Three
You Det Irritated Easily
第三：你很容易生气
You find that even smaller things are getting to you, you lose your patience quickly, and your perspective on everything becomes negative. It could be a sarcastic remark, a spouse’s bad habit, or even the weather, everything seems to get on your nerves! You’re having a hard time with your day-to-day life and you feel like you’re losing control and this only irritates you more.
你会发现即便是一件很小的事也会影响到你，你会很快的失去耐心，你对所有事情的看法都变的消极。可能是一句讽刺的话，可能是配偶的坏习惯，甚至是天气，似乎一切都会让你心烦意乱。你的日常生活变得很艰难，你感到你正在失去控制，并且这只会让你更恼火。
Number Four
You’re Having Health Problems
第四：你的健康出了问题
Exhaustion affects the entire body and when you are dangerously tired, your body cannot unction normally. You get frequent headaches joint pain and heart palpitations, you feel dizzy and nauseous and you may find yourself clenching your jaw grinding your teeth or having trouble breathing. These symptoms are your body’s normal response to consistent stress. Chronic stress, over long periods of time has a serious adverse effect on your health and this only keeps getting worse. Unitl you resolve the issues causing it.
疲惫会影响你整个身体，当你极度疲惫的时候，你的身体就不能正常运作。你会频繁头痛，关节痛还有心悸，你感到头晕和恶心，你可能会发现自己咬紧牙关或者呼吸困难。这些症状是你的身体面对持续压力产生的正常反应。长期的慢性压力会对你的健康产生严重的负面影响，并且这只会越来越糟。直到你解决了导致它的问题。
Number Five
You Cry at The Drop of a Hat
第五：你很容易就哭
When you are completely exhausted any stress you experience, feels more intense. You become very sensitive to everything to the point where even small things can make you feel like crying. You’re not able to effectively deal with challenges that come your way, and you break down each time, you feel incapable of dealing with them. Other people’s words and actions really hit you hard, and you may find yourself breaking down and crying in front of friends and even strangers. Same goes when you hear something tragic in the news. You just can’t keep it together.
当你精疲力尽的时候，任何压力都会让你感觉更强烈。你变得对所有的事情都非常敏感，即使是很小的事情也会让你有想哭的冲动。你无法有效的应对你面临的挑战，你每次都会崩溃，你觉得自己没有能力去解决这些。别人的言行对你打击很大，你可能会发现自己在朋友甚至陌生人面前崩溃大哭。当你在新闻中听到一些悲惨的事情时也会这样。你就是无法控制自己。
Number Six
You’re Not Taking Care of Yourself
第六：你不在乎自己
When suffering from emotional and mental exhaustion you are more likely to engage in unhealthy coping strategies. Perhaps you rely on sleeping pills or resort to alcohol at the end of each day to help with the stress, or you drink more coffee to help you gather the energy just make it into work in the morning. Maybe you’ve started a regular bingeof unhealthy foods or you’re not taking care of your appearance the way you normally would.
当你经历情绪和精神疲惫时，你更有可能陷入一些不健康的应对策略。可能你会依赖安眠药，或者在每天晚上喝酒来应对那些压力，或者你每天早上工作前都会喝更多的咖啡来帮助你集中精神。也许你已经开始吃大量不健康的食物，或者你不再像往常那样在乎你的外表。
Number Seven
You’re Procrastinating a Lot More
第七：更严重的拖延症
Everyone procrastinates a little bit every now and then, and this is normal. But when you find yourself procrastinating all day long, every day, this is a clear indicator that you are struggling to cope with things you need to get down. You even find yourself procrastinating over things you enjoy doing or things you’d normally do quickly and easily.
每个人都会时不时的拖延一下，这没什么。但当你发现自己一整天并且每一天都在拖延的话，这就是一个明确的指出你正在挣扎着应对你需要完成的事情的标志。你甚至发现自己在喜欢的事情上或者是你通常可以快速轻松完成的事情上也会拖延。
Number Eight
You’re Extremely Self-Critical
第八：极端的自我批评
There are usually two voices inside our head, there’s the critical voice and then the compassionate voice. Our critical voice helps us reach our potential while our compassionate voice helps to level things out and create balance. But when you’re emotionally and mentally exhausted, there’s a problem. Your compassionate voice is silenced, while your critical voice becomes more and more dominant.
在我们的大脑里通常有两种声音。批评的声音和富有同情心的声音。批评的声音有助于我们发挥潜力，富有同情心的声音帮助我们厘清事实、创造平衡。但是当你的情绪和精神都很疲惫时就出现问题了。富有同情心的声音归于沉寂，而批评的声音变得越来越有主导性。
Number Nine
You Start to Feel Detached
第九：开始游离
There’s actually a point you can reach where if you’ve been burning out for long enough. All of your feelings start to go away. The good and bad. At this point, you feel like you don’t feel anything at all. Whatever you’re dealing with has drained you to the point where you don’t feel emotions toward anything the way you normally would, and you no longer look forward to anything. It’s like you’ve given up on everything and everyone. You feel completely disconnected from people, sometimes even yourself.
如果你已经燃烧了足够长的时间那么你就会感受到这一点。好的坏的都是如此。在这种情况下，你会觉得自己没有任何感觉。无论你在做什么都会让你觉得疲惫不堪。以至于你不会像往常那样对任何事产生情绪，你也不再期待什么。就好像你放弃了所有事和所有人。你觉得与人完全脱离，有时甚至与自身完全脱离。
Number Ten
Tour Telationships are Starting to Suffer
第十：人际关系受到影响
As you become more stressed, you may find yourself communicating negatively with others. You may notice that people are keeping their distance from you to avoid conflict, as you are becoming more argumentative and negative about everything. It’s also possible that you are withdrawing yourself from the world, wanting to be alone. While it’s normal to sometimes experience negative emotions, you need to recognize when these emotions get in the way of your well-being and start to have an effect on others around you. The last thing you want to do is chase your friends and family away, especially since they are the ones who are there to help you get through tough times like this.
随着你的压力越来越大，你可能会发现自己与他人的交流很消极。你可能会注意到人们与你保持距离来避免冲突，因为你变得对任何事情都越来越爱争论和消极。也有可能是你正在把自己从这个世界中抽离，想要独自一个人。虽然有时经历负面情绪是很正常的，但你仍然需要意识到什么时候这些情绪会阻碍你的健康并开始影响你周围的人。你最不想做的事就是把你的朋友和家人赶走，尤其是他们才是帮助你渡过难关的人。
Number Eleven
You’re Experiencing Confusion
十一：正在经历困惑
Chronic stress can get in the way of your ability to make decisions and solve problems, it affects your ability to pay attention and concentrate. Some signs that indicate you are under major mental strain include: forgetting things like names, assignment, or appointments. At this point, there are way too many things happening and the stress is overwhelming you. Little things are starting to feel like big things.
长期的压力会阻碍你做出决定和解决问题的能力，也会影响你集中注意力的能力。一些迹象表明你正处于严重的精神压力下，包括：忘记一些事情，像是名字，作业或者约会。在这一点上，有太多的事情发生，并且压力会碾压你。小事也开始变得像大事一样。
Number Twelve
You’re Feeling Anxious More Often
十二：频繁的焦虑感
Small things that you never think twice about now have you worrying and make you anxious. You find yourself having anxious attacks on a daily basis. Because you are so mentally and emotionally exhausted, little things can easily cause anxiety. It could be a knock on the door, a phone call or even a text message. And especially someone trying to contact you to do something.
你从来不会考虑再三的小事如今也会使你担心焦虑。你发现自己每天都有焦虑发作，因为你的情绪和精神都很疲惫，小事也很容易引起焦虑。可能是敲门声，一个电话甚至是一则短信。尤其是有人想联系你做什么的时候。
Number Thirteen
You’re Losing Motivation
十三：失去动力
There was a time when you were ready to take on the world, but you’re no longer the focused and disciplined person you once were. These days you don’t even have the motivation to get started. Your once clean and organized home is now a complete mess, things are starting to pile up and your job performance is on a downward spiral. Simple tasks suddenly seem like major projects, and you lack the creativity and thought process to successfully complete anything.
曾经有一段时间你准备好迎接这个世界，但你已经不再是从前那个专注自律的人了。现在，你甚至没有动力去开始做什么。你曾经整洁有序的家现在变得一团糟，事情开始堆积起来，而你的工作表现正在下降。简单的任务突然变成了大项目，而你缺乏成功完成任何事情所需的创造力和思维过程。
Number Fourteen
You Don’t Laugh Any More
十四：不再有笑容
This is such a small thing, yet it’s actually such a big thing. If you’re emotionally and mentally exhausted, you don’t laugh a lot. In fact, months go by without you having good laugh. Nothing seems fun or funny, and worse,you may even begin to resent people who seem to be enjoying life.
这是一件很小的事，却也是很大的一件事。如果你的情绪和精神都精疲力尽了，你就不怎么笑了。事实上你可能几个月过去了都没有开怀大笑过。似乎没有什么是有趣的，更糟的是，你甚至可能开始憎恨那些看起来很享受生活的人。
Number Fifteen
You Start to Feel Hopeless
十五：开始绝望
When you lack motivation to do things it can lead to a sense of hopelessness. You may feel that even if you work on something or try to improve the situation, there’s no point because nothing good will come of it. This is a rough place to be! You feel like things will never change, and you only focus on the difficulties you are experiencing which brings more negative thoughts and feelings. All of this focus on negativity weight you down so much that you forget about the positive things in your life.
当你缺乏动力去做什么的时候，它会导致一种绝望的感觉。你可能会觉得，即使你做某件事或试图改善现状也没什么用，因为根本不会有好事发生。这是个艰苦的地方！你觉得事情永远不会改变，你只注意到你正在经历的困难，而这会带来更多的负面想法和感觉。所有这些对消极的关注会让你不堪重负，以至于你忘记了生活中积极的事情。
All of us have our limits, and they are different for everyone. If you are experiencing some of these symptoms, and you feel it’s starting to have an effect on your wellbeing, you need to pay attention. Take some time to find ways to reduce your stress before it’s too late. Perhaps you need to change your job, or maybe it’s time to break off an unhealthy relationship. Focus on making positive lifestyle changes to help alleviate symptoms of emotional and mental exhaustion.
我们每个人都有自己的极限，每个人的极限也都不一样。如果你正经历上述的某些症状，并且觉得它开始对你的健康产生影响，那你就要注意了。在事情变得太迟之前花点时间想办法减轻压力。又也许你需要换个工作，或者结束一段不健康的关系。专注于积极的生活方式的改变，以帮助减轻情绪和精神疲惫的症状。
This may not be easy at first, it will take time to allow your body to relax, but it’ll get easier as you begin to from healthier habits and soon you’ll have your heath and happiness back!
一开始可能并不容易，这需要花点时间使你的身体放松下来。当你开始养成健康的习惯，就会变的更容易，很快你就可以找回你的健康和幸福。
点个“在看”，再忙也别忘了好好爱自己~
编辑|Vijun