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People talk about feeling 'burned out' all the time,
人们一直在讨论“职场倦怠”，
whether it's related to school or work, or overcommiting yourself to things.
无论是与学校或工作有关，还是对事物过于投入。
It's a colorful phrase, but you might not realize where it comes from.
“职场倦怠”是个有趣的短语，但是你可能没有意识到它从何而来。
In fact, psychologists have been studying and debating about it for more than 40 years.
事实上，心理学家已经对它研究和争论40多年了。
The term 'burnout' goes back to 1974,
“职场倦怠”这个术语可追溯到1974年，
when psychologist Herbert Freudenberger used it in a paper
当时心理学家赫伯特·弗罗伊登伯格在一篇论文中使用它
to describe his colleagues at a free health clinic in New York City.
描述他在纽约一家免费健康诊所工作的同事。
He noticed that over time, many of the doctors, nurses, and social workers tending to patients became less motivated,
他注意到，随着时间的推移，许多照料病人的医生、护士和社会工作者降低了积极性，
and weren't doing as good of work, even though they cared a lot.
即使他们很关心工作，但仍做不好它。
After all, they were volunteering their time to help others.
毕竟，他们是自愿帮助别人的。
They were exhausted, physically and mentally,
他们身心俱疲，
and sometimes developed headaches, insomnia, and other stress-related symptoms.
有时还会出现头痛、失眠和其他与压力有关的症状。
Freudenberger realized that he had these problems too.
弗罗伊登伯格意识到他也有这些问题。
Borrowing language from his patients, who were mostly people struggling with drug addictions,
借用那些与药物成瘾斗争的病人的话，
he called it "staff burn-out". And the name stuck.
这是“员工倦怠”。这个名称现在还存在。
Freudenberger ended up writing books about burnout,
弗罗伊登伯格最后写了一些关于职场倦怠的书，
including his personal experiences, and the concept spread.
里面包含他个人的经历，于是这个概念扩散开来。
We're still talking about it, maybe now more than ever.
我们现在仍会讨论职场倦怠，甚至比之前更甚。
But the thing is, even after lots of investigation, scientists can't totally agree on a definition.
但事实是，即使经过大量调查，科学家仍不能对定义持统一意见。
Broadly speaking, burnout, or burnout syndrome, is job-related stress.
泛泛地说，职场倦怠或职场倦怠综合症，是指与工作相关的压力。
But exactly how it manifests and why, is less clear.
但它究竟如何表现以及为什么出现得，还不太清楚。
Some experts aren't convinced burnout is really its own thing,
一些专家不相信职场倦怠是单独的事，
since it shares a lot of symptoms with things like depression, anxiety disorder, or chronic fatigue syndrome.
因为它与抑郁症、焦虑症或慢性疲劳综合症有很多相似的症状。
But most agree that it has three main parts.
但大多数人认为它有三个主要部分。
The first is exhaustion, being super tired and emotionally drained.
第一个部分是精疲力竭，人们极度疲惫，情绪低落。
Essentially, after giving your all for a while, you don't have much left to give.
从本质上说，你在一段时间贡献了所有后，就没剩多少了。
Second is what psychologists call depersonalization or cynicism.
第二个部分是心理学家所说的“人格解体”或“愤世嫉俗”。
You detach from your work and your co-workers or clients, and have a negative attitude.
你脱离了你的工作、同事或客户，态度消极。
And capping off the trio is a lack of accomplishment or efficacy.
而结束“三重奏”的则是缺乏成就或效率。
Mostly, this means you begin to doubt that you're doing your job well.
大多数情况下，这意味着你开始怀疑自己是否能做好工作。
How these three components come together to create burnout varies a lot, and it's still being studied.
这三个部分一起造成倦怠的方式有所不同，人们仍在研究。
But a common scenario starts out with exhaustion,
但职场倦怠普遍开始于疲惫，
maybe because of a high workload or extra stress from other parts of your life.
也许是因为你的工作负担过重或生活的其他方面有额外压力。
Then, because you're so tired, you naturally detach from the job.
然后，因为你太累了，就会自然地脱离工作。
And these things lead to a sense of incompetence, which sucks, and could even be real.
这些会导致一种无能感，这种感觉很糟糕，甚至有可能会成为现实。
Burned-out people are less productive and are more likely to quit their jobs.
倦怠的人工作效率较低，更有可能辞掉工作。
In the United States, burnout isn't in the DSM,
在美国，职场倦怠症并不在设计标准手册中，
so it's not something a clinical psychologist or other expert can diagnose you with.
所以这不是临床心理学家或其他专家能诊断的症状。
But a few countries, like Sweden and the Netherlands, do classify it as a medical condition.
但有几个国家，比如瑞典和荷兰，把它归类为医疗状况。
And there, it's relatively common, like in an estimated 13% of all workers.
在那里，它相当普遍，大约在所有工人中占13%。
Much of our understanding of the core parts of burnout
我们对职场倦怠核心的大部分了解
come from a social psychologist at UC Berkeley named Christina Maslach.
来自于加州大学伯克利分校的社会心理学家克里斯蒂娜·马斯勒。
Shortly after Freudenberger started describing burnout, she decided that
在弗雷登伯格开始描述职场倦怠后不久，她决定研究它，
to learn more, she needed to be able to measure it.
为了了解更多，她需要能够衡量它。
So with colleagues, she created the Maslach Burnout Inventory,
所以她与同事一起发明了MBI职业倦怠量表，
a survey people could answer in about 15 minutes to see whether they might be experiencing burnout.
这是人们能在15分钟内作答的调查，凭此来看他们是否正在经历职场倦怠。
When taking it, people rate how often they feel 'used up' at the end of the workday,
例如，当人们拿到它时，会评价他们在工作日结束时感到“筋疲力尽”的频率，
for instance, or how often they feel very energetic.
或者感到精力充沛的频率。
And data from this questionnaire have revealed a lot of things.
这份调查问卷的数据揭示了很多内容。
For one, psychologists had assumed that burnout only happened in jobs where you interacted with other people,
首先，心理学家曾认为职场倦怠只发生在与他人互动的工作中，
especially ones that came with a lot of emotional baggage,
尤其是那些带着很多情感包袱的人群，
like what Freudenberger saw at the health clinic.
比如弗罗伊登伯格在诊所里看到的人。
But studies over the last three decades using the Maslach Burnout Inventory found that
但在过去的三十年里，研究人员利用MBI职业倦怠量表发现，
office and factory workers, managers, entrepreneurs, and even soccer players have symptoms of burnout.
办公室和工厂的员工、经理、企业家，甚至足球运动员都有职场倦怠症。
You don't even need to have a job.
你甚至不需要工作也会出现此症状。
Students also get burned out.
学生们也患了职场倦怠。
That doesn't mean the type of work doesn't matter, though.
但这并不意味着工作类型无关紧要。
Burnout appears to be more common in high-intensity, helping professions like teaching and medicine.
职场倦怠更多出现于高强度、辅助性的职业，比如教学和医学。
In some surveys, as many as half of doctors say they're burned out.
在一些调查中，多达半数的医生说他们已经精疲力竭了。
But the point is: it's not limited to them.
但问题是：这种症状并不局限于他们。
Maslach and other psychologists have found that
马斯勒和其他心理学家发现
what seems to be most important is how well-matched a person is to their job.
最重要的是人们与工作的匹配程度如何。
There are a lot of different metrics for this,
工作有很多不同的衡量标准，
including things like workload, reward and mission.
包括工作量、奖励和任务，
How important or helpful you think your work is matters.
你认为你的工作有多重要或有帮助是关键。
One huge factor is how much control someone feels like they have.
一个重要因素是，人们的控制力有多大。
Feeling not autonomous can push someone closer to burnout,
感觉不自主会让人更接近倦怠，
while a longer leash can protect against it.
而长时间控制可以防止。
Another is how much social support they have.
另一个因素是他们有多少社会支持。
People with co-workers they can trust and ask for help do much better with job stress.
人们如果有可以信任并能提供帮助的同事，能更好地处理工作压力。
Now, you might expect burnout to build up over time,
现在，你可能认为职场倦怠随着时间的推移而累积，
so that older people who've been working longer,
那些工作时间更长、
and maybe have a family or other things to worry about, would be more prone to it.
有家庭或其他事要担心的老员工会更容易有职场倦怠。
But usually, it's the exact opposite:
但通常情况恰恰相反：
burnout is more common in young people, who aren't married, and don't have kids.
倦怠在没有结婚也没有孩子的年轻人中更常见。
The idea here is that people who don't have partners and children
这个想法源于没有伴侣和孩子的人
don't have those loved ones to lean on when they have other stresses, which might make things harder.
在有压力时没有爱他们的人可以依靠，这会让情况变得更艰难。
They may be so laser-focused on their careers that if something goes south in their job,
他们可能非常关注自己的事业，以至于工作一旦出了问题，
it can really damage how they think about their self-worth.
就会损害他们对自我价值的看法。
So burnout sucks, but knowing these patterns gives some hints as to what we can do about it.
因此，职场倦怠很糟糕，但是知道这些模式会给我们一些提示，让我们知道自己能做些什么。
In the last decade or two, more companies have started to think about how to help,
在过去的一二十年里，越来越多的公司开始考虑提供帮助的方式：
by reducing hours, making employees feel more appreciated, and getting them more engaged with their work.
减少工作时间、让员工感觉更受赏识，让他们更专注于自己的工作。
There's no cure-all, but spending more time with your family and friends isn't going to hurt, either.
治疗此症状没有万能药，但花更多时间和家人朋友在一起不会有坏处。
So maybe start considering your latest movie night
所以，也许你可以开始考虑你最近的电影夜了，
or board game marathon with friends as a good thing for your job, too.
和朋友一起参加马拉松比赛，也对你的工作也有益。
Thanks for watching this episode of SciShow Psych!
感谢您收看本期的心理科学秀！
For more videos about relatable brain things, like impostor syndrome or why we talk to ourselves,
如果你想看更多关于大脑的视频，比如“骗子综合症”或者“我们为什么要自言自语”，
you can go to youtube.com/scishowpsych and subscribe!
可以登录youtube.com/scishowpsych点击订阅！
