How to Achieve Work-Life Balance?
如何实现工作与生活的平衡？
林晓洁 供稿
Recently, the working pattern of “996” and “007” have once again become hot topics, reflecting the high-stress working of young people. In the era of working at the cost of health, the physical health and mental health of workers have become a particular concern. We all need to figure out ways to balance work and life and relieve stress at work.
近期，“996”“007”再次成为热议话题，反映了年轻人面临的高强度高压力的工作状态。在用健康换取业绩、用奋斗透支未来的当下，打工人的身体健康乃至心理健康都已成为人们关注的问题。我们都需要平衡工作与生活，缓解工作压力。
How to achieve work-life balance is something that trouble many people, and pretty much anyone who works struggles with it. Work-life balance is the idea that a fulfilling life outside of work helps improve work performance while reducing stress. The time a person spends working should be balanced by time spent with friends and family, keeping fit, traveling, and doing other fulfilling hobbies. Whether your collar is blue, white, green, pink or just a hoodie; work-life balance is super important.
如何实现工作与生活的平衡是困扰许多人的问题。几乎所有工作的人都会为此挣扎。“工作与生活的平衡”是一种理念，指的是在工作之外充实自己的生活，在减少个人压力的同时有助于提高工作业绩。一个人花在工作上的时间应该与花在朋友、家人、健身、旅行和做其他有意义的爱好中的时间相平衡。不管你是蓝领、白领、绿领、粉领还是穿着连帽衫的上班族，工作与生活的平衡都是非常重要的。
Worldwide, according to a survey by EY (Ernst & Young), one-third of people have trouble managing their balance. Work-life balance is important, because the consequences of its dismissal is a big old dose of stress. People who lack work-life balance have higher levels of stress. Stress is really bad, as we all know. In a work survey on work-life balance and stress, 89 percent of the stress in Canadians’ lives was due to work, and that stress led to both mental and physical health problems for many. For example, busy people could become lonely in their work, and loneliness compounds the problems.
根据安永会计师事务所做的一项调查，全球约有三分之一的人难以实现工作与生活的平衡。工作与生活之间的平衡非常重要，因为平衡缺失的后果是带来大量的压力。那些无法在工作与生活间取得平衡的人往往压力更大，而我们都知道压力会带来许多糟糕的后果。一项关于工作与生活的平衡与压力的调查显示：加拿大人生活中89%的压力源于工作，而这种压力给许多人带来了身体和心理上的健康问题。例如，忙碌的人可能会在工作中变得孤独，而孤独感会使问题变得更加复杂。
A study looked at workers in 12 countries and found: stressed-out workers have higher levels of absenteeism, and disengagement much more than those with low stress; which makes sense because physical and mental stresses reduce immune response and open the body to hypertension, which can further decrease productivity.
一项对12个国家的员工进行调查的研究结果显示，与压力较低的工人相比，压力过大的员工矿工率较高，离职的机率也高得多。这是因为身心压力会降低免疫反应，更容易患上高血压，从而进一步降低工作效率。
This affects parental couples even more. When both spouses work, and one falls sick, the other must often take sick days too, so the family is cared for the whole. Overall, people with no work-life balance took 1.8 times that number than the sick days of low-stress workers.
这一点对已经有孩子的人影响更大。当夫妻双方都工作，其中一方生病时，另一方通常也必须请病假，这样才能照顾家庭。总体而言，不能掌控工作与生活平衡的人，请病假的时间是压力较低的工作者的1.8倍。
So how can we strike a better work-life balance？
那么，我们如何才能更好地平衡工作与生活呢？
As long as you're working, juggling the demands of career and personal life will probably be an ongoing challenge. But by setting limits and looking after yourself, you can achieve the work-life balance that's best for you.
只要我们还在工作，平衡事业和个人生活的需求可能都会是一个挑战。但是通过设定限制并照顾好自己，我们就能找到最适合自己的工作与生活间的平衡。
Setting limits
设定限制
If we don't set limits, work can leave us with no time for the relationships and activities we enjoy.
如果我们不设定限制，工作就会剥夺我们发展人际关系和开展我们所喜欢的活动的时间。
Manage the time
管理时间
Give ourselves enough time to get things done. Don't over-schedule. Learn to say "no." Evaluate the priorities at work and at home and try to shorten the to-do list.
给自己足够的时间去完成事情。不要给自己安排过多的计划。学会说“不”。评估工作和家庭的优先事项，尽量缩短待办事项清单。
Detach from work
从工作中抽离
When we are done working each day, detach and transition to home life by changing outfits or doing an activity with family or friends.
每天完成工作后，换一套衣服或和家人朋友一起做些活动，以将自己从工作中抽离出来，过渡到家庭生活。
Relax
放松
Regularly set aside time for some activities, such as practicing yoga, gardening or reading. Hobbies can help people relax, take our mind off of work and recharge.
定期留出时间做喜欢的活动，比如练习瑜伽、园艺或阅读。爱好可以帮助人们放松，把注意力从工作中转移出来，给自己重新充电。
Adopting work-life balance doesn't mean you have to stop caring about job or not work hard. Creating work-life balance is a continuous process as your family, interests and work life change. Periodically examine our priorities — and make changes, if necessary — to make sure we are keeping on track.
保持工作与生活的平衡并不意味着停止关心工作，或者工作不努力。随着家庭、兴趣和工作生涯发生变化，实现工作与生活的平衡是一个持续不断的过程。定期检查我们的优先事项——如果有必要的话，做些改变——以确保我们没有偏离正轨。
【VOCABULARY】
1. hoodie n. 连帽运动衫
2. EY(Ernst & Young) n. 安永会计师事务所，一家总部位于英国伦敦的跨国性专业服务公司，与普华永道、德勤和毕马威合称四大会计师事务所。
3. compound v. 使加重，使加剧，使恶化
4. absenteeism n. 旷工；旷课
5. disengagement n. （从活动、组织或争端中的）脱离
6. hypertension n. 高血压
7. productivity n. 生产力；生产率；生产能力
8. spouse n. 配偶
9. juggle v. 尽量兼顾
10. over-schedule n. 日程安排表过满
11. outfit n. 全套装备；一套服装
12. recharge v. 再充电
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