通译双语文库:如何享受人生，享受工作第一章　是什么让你疲惫，如何应对疲惫|Chapter 1　What Makes You Tired

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如何享受人生，享受工作|How to enjoy life and work

第一章　是什么让你疲惫，如何应对疲惫|Chapter 1　What Makes You Tired—and What You Can Do about It

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字+字- 行+行- 页+页- 》

这里有个重要而惊人的事实：单纯地进行脑力劳动并不会使你疲惫。这听起来似乎很荒唐，不过几年前科学家曾试图了解人类大脑工作多久后会“降低工作效率”——疲惫的定义。科学家们惊讶地发现，大脑在持续活动时，经过大脑的血液丝毫没有留下疲惫的痕迹！如果你从体力劳动者的动脉中抽取一滴血液，你会发现其中充满了“疲劳毒素”和其他因疲劳产生的物质。但如果你从爱因斯坦的动脉中抽取一滴血，则不会发现任何疲劳毒素。

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目前看来，大脑在工作八小时甚至十二个小时后依然如新。大脑的耐疲劳性无与伦比……那么究竟是什么让你疲惫呢？

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精神病学家宣称，大多数疲劳来自我们的精神状态和情绪。英国最显赫的精神病学家A．A．布里尔博士的观点更绝对：“百分之百脑力劳动者的疲劳都来自精神因素，也就是情绪。”

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那么，何种情绪因素会使脑力劳动者感到疲惫呢？愉悦？满足？不！绝不是！感觉无聊、愤恨、不被赏识、徒劳、匆忙、焦虑才是使人感到疲惫的情绪因素，这些情绪还会使人易患感冒，效率降低，因头痛而不得不提早下班。没错，坏情绪使身体紧张，因此我们才会疲惫不堪。

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大都会人寿保险公司在一张宣传画上指出：“努力工作这件事本身所制造的疲惫，如果可以睡个好觉或是好好休息，就能得到大大的缓解。只有忧虑、紧张和不良情绪才是造成疲惫的三大原因。往往在人们归罪于体力和脑力劳动时，事实上，这些因素才是罪魁祸首。请记住，紧张的肌肉便是工作着的肌肉。学会放松些！把精力留给重要的任务。”

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现在请停下来做一下自我检查。当你阅读这几行文字时，你是否皱着眉头？你的双目之间是否是紧绷的？你感觉自己的坐姿放松吗？你的肩膀是否耸起？你脸上的肌肉紧张吗？如果你的整个身体不像旧娃娃一样松弛，那么此时此刻你正在制造着神经和肌肉的紧张，也就意味着你制造着神经和肌肉的疲劳！

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为何在进行脑力工作时会产生不必要的紧张呢？丹尼尔·W．乔斯林说过：“我发现最主要的原因是一种几乎普遍存在的意识，即认为努力工作需要卖力，否则这件事就做不好。”所以我们在聚精会神时会不由自主地紧锁眉头、耸起肩膀。我们命令肌肉做出努力的姿态——而这并不会帮助大脑进行工作。

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精神疲劳的解药是什么？放松！放松！放松！一定要记住，学会在工作时放松！

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这听起来似乎很容易，但事实上很难。因为你可能需要改变一辈子养成的习惯，但努力是值得的——它有可能给你的人生带来一场革命！威廉·詹姆斯在《放松宝典》一文中说过：“美国人的过度紧张、躁动、急促以及表达方式的夸张和强烈，都只不过是坏习惯而已。”紧张是一种习惯，放松也是一种习惯。而我们可以改正坏习惯，养成好习惯。

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怎样才能放松呢？从心理开始还是从神经开始？都不是。要记住，永远先从肌肉开始！

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让我们来试试吧。让我们先从眼睛开始，展示如何放松。请通读此段，当你读到此段结尾时，后背向后倚，闭上眼睛，默默对自己说：放松，放松，不要紧张，不要皱眉……放松，放松……慢慢地重复一分钟。

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你是否察觉眼部的肌肉在几秒钟后开始听话了？是否感觉到有双无形的手抚走了紧张？就是如此神奇，你在一分钟内已经尝试了放松艺术的全部诀窍和秘密。你也可以用同样的方法放松你的下巴、脸颊、脖子、肩膀以及全身，但最关键的器官还是眼睛。芝加哥大学的埃德蒙·雅各布森博士甚至说过，如果能彻底放松眼部肌肉，你就能忘掉所有烦恼！眼睛之所以对于缓解神经紧张发挥着如此重要的作用，是因为它们占用了身体精神能量总消耗的四分之一。这也是为什么视力完美的人也会出现眼部疲劳的现象，都是眼部的紧张造成的。

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著名小说家维姬·鲍姆说，她小时候遇到了一位老人，并从他那里学到了最重要的一课。有一次，她摔倒了，膝盖和手腕都受了伤，这时老人过来把她扶了起来。这位老人曾经在马戏团演过小丑，他一边拍去她身上的尘土一边说：“你受伤是因为你不懂如何放松自己。你得想象着自己就像只软塌塌的袜子，又柔弱又软和。来吧，让我教给你如何做。”

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后来，那位老人还教给维姬·鲍姆和其他的小孩们如何奔跑、如何翻跟斗。他总是反复强调：“想象着自己柔软得像只皱巴巴的旧袜子，自然就可以放松了！”

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你可以在任何奇怪的场合进行放松，只要你不刻意地、夸张地去放松。放松意味着抹去一切紧张和压迫，感受从容与自在。从想象眼睛与脸部的肌肉开始学习放松。反复对自己说：放松……放松……放松……感受能量从脸部肌肉流向身体中心，想象着自己像婴儿一样没有丝毫的紧张感。

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伟大的女高音歌唱家嘉丽·库契就是这样做的。海伦·杰普森告诉我，她常常看到嘉丽·库契在演出前坐在椅子里，慢慢放松脸部肌肉，她的下巴放松得简直就像要坠下来了一样。这是个很好的习惯，这样会使她在上台前避免过于紧张、防止疲劳。

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下面是帮助你放松的四个建议：

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1．随时随地放松。尽量让你的身体像旧袜子一样松弛。我在办公桌上放了一只褐红色的袜子，提醒着自己应该如此松弛。如果你没有袜子，一只猫也行。你是否曾经抱起过在阳光下睡觉的猫？放松就是猫那种像湿报纸一样耷下来、软绵绵的感觉。就连印度的瑜伽修行者都说过，若想掌握放松的艺术就要研究猫。我从来没见过疲惫、神经崩溃或者是失眠、忧虑、得胃溃疡的猫。你如果能学会像猫一样放松，那么或许也能避免被这些症状所困扰。

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2．工作时尽可能地选用舒服的姿势。记住，身体上的紧张会导致肩膀疼痛和神经疲劳。

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3．每天自我检查四五次，问自己：“我是否努力过头了？我是否在用与工作无关的肌肉？”这会帮助你养成放松的习惯。就如大卫·哈罗德·芬克博士所说：“最懂心理学的人都知道这是事半功倍的习惯。”

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4．一天结束前再做一次自我检查，反省自己：“我究竟有多累？如果感觉累，那不是因为脑力劳动本身，而是我进行劳动的方式不对。”丹尼尔·W．乔斯林说：“我不以每天的疲劳程度来衡量自己的成就，而是以轻松的程度来衡量。一天下来如果我感觉特别疲劳，我便知道，这一天的工作在数量和质量上毫无疑问都是低效的。”如果美国的所有商业人士都懂得这个道理，那么高血压死亡率一定会一夜间骤减的，我们的疗养所和精神病院也不会出现因疲劳和焦虑而崩溃的病人们了。

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Here is an astounding and significant fact: Mental work alone can’t make you tired. Sounds absurd. But a few years ago, scientists tried to find out how long the human brain could labour without reaching“a diminished capacity for work”, the scientific definition of fatigue. To the amazement of these scientists, they discovered that blood passing through the brain, when it is active, shows no fatigue at all! If you took blood from the veins of a day labourer while he was working, you would find it full of“fatigue toxins”and fatigue products. But if you took a drop of blood from the brain of an Albert Einstein, it would show no fatigue toxins whatever at the end of the day.

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So far as the brain is concerned, it can work“as well and as swiftly at the end of eight or even twelve hours of effort as at the beginning”. The brain is utterly tireless.... So what makes you tired? Psychiatrists declare that most of our fatigue derives from our mental and emotional attitudes. One of England’s most distinguished psychiatrists, J. A. Hadfield, says in his book The Psychology of Power:“the greater part of the fatigue from which we suffer is of mental origin; in fact exhaustion of purely physical origin is rare.”

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One of America’s most distinguished psychiatrists, Dr. A. A. Brill, goes even further. He declares:“One hundred percent of the fatigue of the sedentary worker in good health is due to psychological factors, by which we mean emotional factors.”

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What kinds of emotional factors tire the sedentary (or sitting) worker? Joy? Contentment? No! Never! Boredom, resentment, a feeling of not being appreciated, a feeling of futility, hurry, anxiety, worry—those are the emotional factors that exhaust the sitting worker, make him susceptible to colds, reduce his output, and send him home with a nervous headache. Yes, we get tired because our emotions produce nervous tensions in the body.

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The Metropolitan Life Insurance Company pointed that out in a leaflet on fatigue:“Hard work by itself,”says this great life-insurance company,“seldom causes fatigue which cannot be cured by a good sleep or rest. ...Worry, tenseness, and emotional upsets are three of the biggest causes of fatigue. Often they are to blame when physical or mental work seems to be the cause. ... Remember that a tense muscle is a working muscle. Ease up! Save energy for important duties.”

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Stop now, right where you are, and give yourself a check-up. As you read these lines, are you scowling at the book? Do you feel a strain between the eyes? Are you sitting relaxed in your chair? Or are you hunching up your shoulders? Are the muscles of your face tense? Unless your entire body is as limp and relaxed as an old rag doll, you are at this very moment producing nervous tensions and muscular tensions. You are producing nervous tensions and nervous fatigue!

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Why do we produce these unnecessary tensions in doing mental work? Josselyn says:“I find that the chief obstacle ... is the almost universal belief that hard work requires a feeling of effort, else it is not well done.”So we scowl when we concentrate. We hunch up our shoulders. We call on our muscles to make the motion of effort, which in no way assists our brain in its work.

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Here is an astonishing and tragic truth: millions of people who wouldn’t dream of wasting dollars go right on wasting and squandering their energy with the recklessness of seven drunken sailors in Singapore.

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What is the answer to this nervous fatigue? Relax! Relax! Relax! Learn to relax while you are doing your work!

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Easy? No. You will probably have to reverse the habits of a lifetime. But it is worth the effort, for it may revolutionise your life! William James said, in his essay The Gospel of Relaxation:“The American over-tension and jerkiness and breathlessness and intensity and agony of expression ... are bad habits, nothing more or less.”Tension is a habit. Relaxing is a habit. And bad habits can be broken, good habits formed.

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How do you relax? Do you start with your mind, or do you start with your nerves? You don’t start with either. You always begin to relax with your muscles!

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Let’s give it a try. To show how it is done, suppose we start with your eyes. Read this paragraph through, and when you’ve reached the end, lean back, close your eyes, and say to your eyes silently:“Let go. Let go. Stop straining, stop frowning. Let go. Let go.”Repeat that over and over very slowly for a minute. ...

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Didn’t you notice that after a few seconds the muscles of the eyes began to obey? Didn’t you feel as though some hand had wiped away the tension? Well, incredible as it seems, you have sampled in that one minute the whole key and secret to the art of relaxing. You can do the same thing with the jaw, with the muscles of the face, with the neck, with the shoulders, the whole of the body. But the most important organ of all is the eye. Dr. Edmund Jacobson of the University of Chicago has gone so far as to say that if you can completely relax the muscles of the eyes, you can forget all your troubles! The reason the eyes are so important in relieving nervous tension is that they burn up one-fourth of all the nervous energies consumed by the body. That is also why so many people with perfectly sound vision suffer from“eyestrain”. They are tensing the eyes.

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Vicki Baum, the famous novelist, says that when she was a child, she met an old man who taught her one of the most important lessons she ever learned. She had fallen down and cut her knees and hurt her wrist. The old man picked her up; he had once been a circus clown; and, as he brushed her off, he said:“The reason you injured yourself was because you don’t know how to relax. You have to pretend you are as limp as a sock, as an old crumpled sock. Come, I’ll show you how to do it.”

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That old man taught Vicki Baum and the other children how to fall, how to do flip-flops, and how to turn somersaults. And always he insisted:“Think of yourself as an old crumpled sock. Then you’ve got to relax!”

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You can relax in odd moments, almost anywhere you are. Only don’t make an effort to relax. relaxation is the absence of all tension and effort. Think ease and relaxation. Begin by thinking relaxation of the muscles of your eyes and your face, saying over and over:“Let go... let go... let go and relax.”Feel the energy flowing out of your facial muscles to the centre of your body. Think of yourself as free from tension as a baby.

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That is what Galli-Curci, the great soprano, used to do. Helen Jepson told me that she used to see Galli-Curci before a performance, sitting in a chair with all her muscles relaxed and her lower jaw so limp it actually sagged. An excellent practice—it kept her from becoming too nervous before her stage entrance; it prevented fatigue.

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Here are five suggestions that will help you learn to relax:

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1. Read one of the best books ever written on this subject: Release from Nervous Tension, by Dr. David Harold Fink.

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2. Relax in odd moments. Let your body go limp like an old sock. I keep an old, maroon-coloured sock on my desk as I work— keep it there as a reminder of how limp I ought to be. If you haven’t got a sock, a cat will do. Did you ever pick up a kitten sleeping in the sunshine? If so, both ends sagged like a wet newspaper. Even the yogis in India say that if you want to master the art of relaxation, study the cat. I never saw a tired cat, a cat with a nervous breakdown, or a cat suffering from insomnia, worry, or stomach ulcers. You will probably avoid these disasters if you learn to relax as the cat does.

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3. Work, as much as possible, in a comfortable position. Remember that tensions in the body produce aching shoulders and nervous fatigue.

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4. Check yourself four or five times a day, and say to yourself:“Am I making my work harder than it actually is? Am I using muscles that have nothing to do with the work I am doing?”This will help you form the habit of relaxing, and as Dr. David Harold Fink says:“Among those who know psychology best, it is habits two to one.”

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5. Test yourself again at the end of the day, by asking yourself:“Just how tired am I? If I am tired, it is not because of the mental work I have done but because of the way I have done it.”“I measure my accomplishments,”says Daniel W. Josselyn,“not by how tired I am at the end of the day, but how tired I am not.”He says:“When I feel particularly tired at the end of the day, or when irritability proves that my nerves are tired, I know beyond question that it has been an inefficient day both as to quantity and quality.”If every business man would learn that same lesson, the death rate from“hypertension”diseases would drop overnight. And we would stop filling up our sanatoriums and asylums with men who have been broken by fatigue and worry.

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傲慢与偏见小妇人鲁滨逊漂流记哈姆莱特名利场十日谈不平静的坟墓人性的枷锁飘诱拐杀死一只知更鸟黑骏马老人与海苏格兰玛丽女王朗读者故园风雨后董贝父子复活劝导斯泰尔斯庄园奇案无名的裘德童年血字的研究月亮和六便士永别了，武器英雄艾文荷败坏了哈德莱堡的人罪与罚纯真年代巴黎圣母院

古代小说：

大明正德皇游江南传大唐秦王词话粉妆楼红楼复梦济公全传九尾龟郡斋读书志兰花梦聊斋志异女仙外史品花宝鉴儒林外史水浒传无耻奴续济公传薛刚反唐雍正剑侠图于公案初刻拍案惊奇警世通言醒世恒言喻世明言封神演义西游记二十年目睹之怪现状今古奇观金瓶梅词话（万历本）

历史演义：

残唐五代史演义传东汉秘史后汉演义两晋演义民国演义上下卷明史演义清史演义三国演义说唐宋史演义元史演义赵太祖三下南唐民国演义

古代小说：

古汉语：

古文观止山海经

历史演义：

残唐五代史演义传东汉秘史后汉演义两晋演义民国演义上下卷明史演义清史演义三国演义说唐宋史演义元史演义赵太祖三下南唐民国演义

中国古诗词：

全唐诗

古汉语：

古文观止山海经

古代小说：

历史演义：

残唐五代史演义传东汉秘史后汉演义两晋演义民国演义上下卷明史演义清史演义三国演义说唐宋史演义元史演义赵太祖三下南唐民国演义

历史：

史记隋唐两朝志传唐书志传新元史资治通鉴高丽史清史稿汉书后汉书三国志晋书宋书南齐书梁书陈书魏书北齐书周书隋书南史北史全唐文旧唐书新唐书旧五代史新五代史宋史辽史金史元史

当代文学：

朝花夕拾而已集二心集彷徨1926年坟古小说钩沈故事新编　目录华盖集华盖集续编集外集集外集拾遗南腔北调集呐喊且介亭杂文且介亭杂文二集且介亭杂文末编三闲集伪自由书中国小说的历史的变迁中国小说史略准风月谈

其他文献：

三民主义

科技文献：

梦溪笔谈天工开物徐霞客游记

世界名著：

1984 八十天环游地球摆渡人邦斯舅舅北回归线变形记查泰莱夫人的情人大卫·科波菲尔第二十二条军规父与子钢铁是怎样炼成的哈姆莱特幻灭交际花盛衰记静静的顿河九三年理想国理智与情感麦田里的守望者曼斯菲尔德庄园牛虻匹克威克外传飘钦差大臣莎乐美失乐园汤姆叔叔的小屋瓦尔登湖我的大学羊皮卷

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	labour [ˈleɪbə]	n. 劳动;劳动力
	vein [veɪn]	n.静脉;血管
	laborer [’leɪbərə]	n.劳动者;劳工.
	Albert [ˈælbət]	n.艾伯特(男子名)
	swift [swɪft]	adj.快的;迅速的;敏捷的
	utterly [’ʌtəli:]	adv.完全;全然;绝对
	psychiatrist [saɪ’kaɪətrɪst]	n.精神病医师;精神病学家
	exhaustion [ɪɡ’zɔːstʃən]	n.疲惫;筋疲力尽;竭尽
	percent [pə’sent]	n.百分比
	susceptible [sə’septəbl]	adj.易受外界影响的;易受感染的;容许…的
	tense [tens]	adj.紧张的;绷紧的;拉紧的
	scowl [skaʊl]	n.愁容;皱眉
	hunch [hʌntʃ]	n.预感;块;肉峰
	muscular [’mʌskjələ(r)]	adj.肌肉的;肌肉发达的
	squander [’skwɒndə(r)]	vt.浪费;挥霍
	drunken [’drʌŋkən]	adj.常醉的;喝醉的
	sailor [’seɪlə(r)]	n.海员;水手;扁平的硬边草帽
	Singapore [ˌsiŋgə’pɔ:]	n.新加坡
	revolutionize [ˌrevə’luːʃənaɪz]	v.彻底变革;使革命化
	Gospel [’ɡɒspl]	n.新约圣经四福书之一;福音;真理
	Relaxation [ˌriːlæk’seɪʃn]	n.放松
	agony [’æɡəni]	n.极度的痛苦;挣扎
	paragraph [’pærəɡrɑːf]	n.段落
	obey [ə’beɪ]	v.服从;遵守;顺从;听从
	Chicago [ʃɪ’kɑːgəʊ,-’kɔː-]	n.芝加哥
	novelist [’nɒvəlɪst]	n.小说家
	pick [pɪkt]	采摘，挑选；
	circus [’sɜːkəs]	n.马戏团;马戏表演;竞技场;广场
	crumple [’krʌmpl]	v.(使)起皱;(使)崩溃;压垮
	somersault [’sʌməsɔːlt]	n.跟斗;颠倒
	relaxation [ˌriːlæk’seɪʃn]	n.放松
	facial [’feɪʃl]	adj.脸部的;面部的
	Helen [’helən]	n.海伦(女子名)
	David [’deɪvɪd]	戴维(男子名)
	breakdown [’breɪkdaʊn]	n.崩溃;故障
	ulcer [’ʌlsə(r)]	n.溃疡
	hypertension [ˌhaɪpə’tenʃn]	n.高血压;过度紧张
	sanatorium [ˌsænə’tɔːriəm]	n.疗养院;休养所
	asylum [ə’saɪləm]	n.收容所;避难所;(政治)庇护;精神病院
	irritability [ˌɪrɪtə’bɪləti]	n.易怒;过敏性;兴奋性

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第一章 是什么让你疲惫，如何应对疲惫|Chapter 1 What Makes You Tired—and What You Can Do about It

目前看来，大脑在工作八小时甚至十二个小时后依然如新。大脑的耐疲劳性无与伦比……那么究竟是什么让你疲惫呢？

精神病学家宣称，大多数疲劳来自我们的精神状态和情绪。英国最显赫的精神病学家A．A．布里尔博士的观点更绝对：“百分之百脑力劳动者的疲劳都来自精神因素，也就是情绪。”

精神疲劳的解药是什么？放松！放松！放松！一定要记住，学会在工作时放松！

怎样才能放松呢？从心理开始还是从神经开始？都不是。要记住，永远先从肌肉开始！

让我们来试试吧。让我们先从眼睛开始，展示如何放松。请通读此段，当你读到此段结尾时，后背向后倚，闭上眼睛，默默对自己说：放松，放松，不要紧张，不要皱眉……放松，放松……慢慢地重复一分钟。

后来，那位老人还教给维姬·鲍姆和其他的小孩们如何奔跑、如何翻跟斗。他总是反复强调：“想象着自己柔软得像只皱巴巴的旧袜子，自然就可以放松了！”

下面是帮助你放松的四个建议：

2．工作时尽可能地选用舒服的姿势。记住，身体上的紧张会导致肩膀疼痛和神经疲劳。

3．每天自我检查四五次，问自己：“我是否努力过头了？我是否在用与工作无关的肌肉？”这会帮助你养成放松的习惯。就如大卫·哈罗德·芬克博士所说：“最懂心理学的人都知道这是事半功倍的习惯。”

One of America’s most distinguished psychiatrists, Dr. A. A. Brill, goes even further. He declares:“One hundred percent of the fatigue of the sedentary worker in good health is due to psychological factors, by which we mean emotional factors.”

Here is an astonishing and tragic truth: millions of people who wouldn’t dream of wasting dollars go right on wasting and squandering their energy with the recklessness of seven drunken sailors in Singapore.

What is the answer to this nervous fatigue? Relax! Relax! Relax! Learn to relax while you are doing your work!

How do you relax? Do you start with your mind, or do you start with your nerves? You don’t start with either. You always begin to relax with your muscles!

That old man taught Vicki Baum and the other children how to fall, how to do flip-flops, and how to turn somersaults. And always he insisted:“Think of yourself as an old crumpled sock. Then you’ve got to relax!”

Here are five suggestions that will help you learn to relax:

1. Read one of the best books ever written on this subject: Release from Nervous Tension, by Dr. David Harold Fink.

3. Work, as much as possible, in a comfortable position. Remember that tensions in the body produce aching shoulders and nervous fatigue.

第一章　是什么让你疲惫，如何应对疲惫|Chapter 1　What Makes You Tired—and What You Can Do about It