在工作中说“不”有益健康
📖 逐句对照翻译
From VOA Learning English, this is the Health & Lifestyle report.
这里是VOA慢速英语的健康与生活方式报道。
People might find it hard to set work limits or say “no” before taking on too many responsibilities.
人们可能会发现，在承担过多责任之前，很难设定工作界限或说“不”。
But experts say it is important for workers to learn to set such limits, or boundaries.
但专家表示，员工学会设定这样的限制或界限是很重要的。
These limits can be important in helping workers protect their physical and mental health.
这些限制对于帮助工人保护身心健康可能很重要。
And as with any new skill, setting boundaries gets easier with practice.
就像任何新技能一样，设定界限会随着练习而变得更容易。
Justin Stewart is a 36-year-old who works as a news show production assistant.
贾斯汀·斯图尔特36岁，是一名新闻节目制作助理。
He told The Associated Press that in the past, he had problems setting clear limits in his work life.
他告诉美联社，过去他在工作生活中很难设定明确的界限。
Stewart explained that when starting his career, he held several jobs.
斯图尔特解释说，在开始职业生涯时，他曾做过几份工作。
In addition to his full-time position, he also rented cars at the airport and did sales at a store.
除了全职工作外，他还在机场租车，并在商店做销售。
He said his life was so busy that he said he would sometimes sleep in his car between jobs.
他说自己的生活非常忙碌，有时在工作的间隙会在车里睡觉。
After a time, he had to be hospitalized for extreme tiredness and an infection.
一段时间后，他因极度疲劳和感染不得不住院治疗。
Stewart said that over time, his busy work life finally caught up with him.
斯图尔特说，随着时间的推移，他繁忙的工作生活最终让他不堪重负。
“While people around me praised my hustle, I eventually paid the price.”
虽然身边的人称赞我拼命，但我最终付出了代价。
He added, “The doctor looked at me and said, ‘I don’t know what lifestyle you’re living, but you’re too young to be this stressed. You’re going to have to quit something.’”
他补充道：“医生看着我，说：‘我不知道你过的是什么样的生活，但你太年轻了，不该有这么大的压力。你得放弃一些事情。’”
As a result, Stewart began trying to set boundaries.
结果，斯图尔特开始尝试设定界限。
He gave up his side jobs after deciding he could live without the extra money.
他决定不要那笔额外的钱也能过活后，就放弃了兼职。
If people from the news show contacted him to work after-hours, he told them he was not available and suggested other people who might be able to help.
如果新闻节目的人联系他，要求他在非工作时间工作，他会告诉他们自己没空，并推荐其他可能帮得上忙的人。
However, experts say making such changes can be difficult.
然而，专家表示，做出这样的改变可能很困难。
Many people already have a hard time turning down work requests –from both co-workers and managers.
许多人本来就很难拒绝工作请求——无论是来自同事还是管理者的。
For example, it might make some people feel good to be needed or to please others.
例如，被需要或取悦他人可能会让某些人感觉良好。
But as with any new skill, setting boundaries can get easier over time.
但和任何新技能一样，设定界限会随着时间的推移而变得更容易。
Here are some suggestions from employment experts and workers for effectively setting meaningful work limits.
以下是就业专家和员工就有效设定有意义的工作界限提出的一些建议。
Take control of your time
掌控你的时间
If your goal is to do less, adding things to your daily plans may seem like a bad idea.
如果你的目标是少做事，那么在每日计划中增加事项似乎并不是个好主意。
But it can actually provide more control over your time.
但它实际上能让你更好地掌控自己的时间。
Bobby Dutton is the founder of event production company GBM6.
鲍比·达顿是活动制作公司GBM6的创始人。
Every Monday at 2 p.m., he plans the task he is most likely to delay finishing.
每周一下午两点，他都会规划那项他最可能拖延完成的任务。
And to keep from becoming too busy, he even sets his daily activities, like walking his dog and eating lunch.
为了避免变得太忙，他甚至安排好了日常活动，比如遛狗和吃午饭。
Practice “no” responses
练习“不”的回答
If workers have a hard time saying no, they can write down what to say beforehand.
如果员工难以拒绝，他们可以事先写下要说的话。
And it can also help to say it out loud.
大声说出来也会有所帮助。
Cara Houser is a workplace engagement coach.
卡拉·豪泽是一名职场敬业度教练。
She says workers do not always have to explain themselves when turning down a request.
她说，员工在拒绝请求时并不总是需要解释原因。
They can simply explain they are not available, thank the person for asking, and suggest when they might be available.
他们可以简单地说明自己没空，感谢对方的邀请，并建议自己可能有空的时间。
Amber Krasinski grew up in a working-class environment where saying "no" to a manager could mean losing pay.
安珀·克拉辛斯基在一个工薪阶层环境中长大，在那里对经理说“不”可能意味着失去收入。
As the founder of marketing company IvyHill Strategies, Krasinski worries that she will lose business if she turns down a project.
作为营销公司IvyHill Strategies的创始人，克拉辛斯基担心如果拒绝一个项目，她会失去业务。
So, she often says “not yet” when one more project is too much.
所以，当再多一个项目就难以承受时，她常常会说“还不行”。
“That phrase has helped me through a lot of situations,” she said.
“这句话帮我度过了很多难关，”她说。
Know yourself
了解你自己
When asked for help, workers may want to agree immediately.
当被请求帮助时，员工可能会想立即答应。
However, when faced with a new work request, it can be better to take time before answering.
然而，面对新的工作请求时，最好先花点时间再作答。
Use the time to consider such things as workload, energy level, and interest.
利用这段时间考虑工作量、精力水平和兴趣等因素。
Israa Nasir is a psychotherapist in New York.
Israa Nasir是纽约的一名心理治疗师。
She suggests that workers pay attention to the activities and interactions that leave them feeling tired or stressed.
她建议员工留意那些让他们感到疲惫或有压力的活动和互动。
Those kinds of events can be put on a “No List” to be dealt with later.
这类事件可以列入“待办清单”，稍后处理。
Technology can help
科技可以提供帮助
Experts say that just because mobile devices can keep people connected to work all the time, they do not have to interfere with a person’s non-working life.
专家表示，尽管移动设备能让人们时刻与工作保持联系，但它们不必干扰一个人的非工作生活。
For example, Nasir said she found herself checking email far too often on weekends.
例如，纳西尔说她发现自己在周末查看电子邮件的频率过高。
So, during weekends, she moved the Gmail app from her iPhone’s homepage to the second page.
所以，在周末时，她把Gmail应用从iPhone的主屏幕移到了第二页。
This extra step helped her avoid checking her email.
这个额外的步骤帮助她避免了查看电子邮件。
Experts also suggest using an email signature as another tool to manage expectations.
专家还建议使用电子邮件签名作为管理预期的另一工具。
This tool can include more than just your name and contact information.
这个工具不仅能包含你的姓名和联系方式，还能容纳更多信息。
You can also use it to let others know your working hours or upcoming vacation plans.
你也可以用它来让别人知道你的工作时间或即将到来的假期计划。
And that’s the Health & Lifestyle report.
这就是健康与生活方式报告。
I’m Anna Matteo.
我是安娜·马特奥。
And I’m Andrew Smith.
我是安德鲁·史密斯。
Cathy Bussewitz reported this story for The Associated Press from New York City.
凯西·布塞维茨在纽约市为美联社报道了这则新闻。
Anna Matteo adapted it for VOA Learning English.
安娜·马特奥为VOA英语学习频道改编了此内容。
