一篇帮你赶走疲惫的小译文

昨天读到一篇英文短文，题目是A Mindful Method for When You’re Tired《当你疲惫时的一个走心的方法》作者Leo Babauta。文章别于常规的方法，介绍了作者自己赶走身体和精神疲惫的一些实践。

我认为这对我非常有帮助，总结了一下他解决问题的思路：发现问题——接受问题——感知问题——关爱自己——调整目标——不要苛责，不追求完美。这个解决思路的重点在于，一切都不是通过大脑去评估，判断，下结论，而是从身体的层去感知，去关爱。

思维的层面是非常局限的，它不仅解决不了身体的问题，还容易因为不断叠加上去的判定而加深情绪的问题。

最近因为常常没有整块的写作时间而焦虑，因为焦虑又平添一份懊恼，我决定用这个方法剥开我情绪的洋葱，找到内核，拿起来，然后放下。

匆匆译文如下，希望能帮助到你。

My family & I flew back to California after nine months of being in Guam, and boy are our arms tired! OK, our entire bodies are tired, and our brains — we’re suffering from jet lag and feeling tired during the day.

我和全家在宝宝出生了九个月后从Guam飞回加利福尼亚，小男孩在我们的怀里非常的疲惫。是的，我们全身也都疲惫，大脑因为时差还没倒过来整天都很累。

This isn’t necessarily a problem — jet lag is to be expected, after all — but tiredness can affect everything in your life. I find myself less able to do work, more overwhelmed when I’m behind on email and messages, less able to keep up with healthy habits, more likely to eat junk food, and in worse moods.

时差不是问题，这是可以预期到的，但是，疲惫的感觉会影响到你人生的方方面面。像我，发现自己不想工作，面对邮件和各种信息时被彻底击败，不想坚持好习惯，更喜欢吃垃圾食品，陷入更坏的情绪当中。

Being tired can have such huge effects on us. And many people are tired much of the time, from being overworked and underslept.

疲惫对我们有如此巨大的影响，很多人因为过劳工作和睡眠不足。而对时间问题而感到疲惫。

So what can we do? Well, there are the usual methods of trying to get better sleep, like better sleep hygiene, setting a consistent bedtime and wake time, and so forth. These are highly recommended.

所以我们能为此做些什么呢？是的，有很多帮助改善睡眠的常规方法，像更好的睡眠保健法，设定规律的入睡时间和起床时间等等。这些是常被推荐的方法。

But what do you do today, when you’re still tired? What can you do tomorrow if you’re tired then too?

但是，当你持续感到疲倦你能做些什么呢？如果明天仍然感到疲倦你该怎么做呢？

Here’s how I try to practice in the middle of the tiredness, which is sometimes unavoidable.

下面是我在疲倦时尝试的实践，这些有时是不可回避的做法。

1. Recognize that my battery is low. First I notice that I’m feeling tired, that my capacity to do things is lower than normal, that I am not as sharp or in as good a mood as I normally am (I’m normally a super dynamo, you know!). Bring awareness to my state.认识到自己的电量很低。首先我意识到自己感到疲惫，做事的能力不及平常，不如平时那样敏锐并且精力充沛。（你要知道我正常情况下是一台超级发电机）

2. Lower my expectations. Next, I bring acceptance to the fact that I’m just not going to be super productive or on top of things as much as I’d like. I recognize and accept that I just want to curl up in a ball, watch TV and eat junk food. With this acceptance of my lowered capacity, I try not to expect myself to get too much done.降低我的期望值。其次，我会接受自己做不到高产量或者像自己喜欢的那样做高标准的事情的事实。我意识并接受自己只想缩成一团看看电视吃些垃圾食品。带着对我自己暂时低能状态的认识，我会试着不期望自己做的更多。

3. Experience the tiredness. We try to eat junk food and procrastinate in order to not feel the tiredness. Instead, I try to actually feel it. That means to fully experience the tiredness, as if it’s just as delicious as any other experience. I try to bring curiosity to the experience — what is it like? How do my eyes feel behind my droopy eyelids? What does my face feel like? What about my chest? Throat? Gut? Legs? I try to feel it as an experience, not something I need to get rid of.感知疲惫。我们想要吃垃圾食品和拖延，是为了逃避疲惫的感觉。我认为应该替代的是，实实在在的去感受这种感觉。这意味着要全然的体会疲惫的感觉，如同品味美食给身体带来的感受一样。我尝试充满好奇心的去体验，这感受像什么？我的眼睛在下垂的眼睑的后面感觉怎么样？我的脸看上去像什么？还有我的胸部，喉咙，内脏和腿，感觉怎样？我试着去体验而不是想要去除掉这些不舒服的感受。

4. Give myself compassion. This might be so obvious or trite that many readers will skip this step, but I recommend that you give this a genuine shot. I pause and give myself some love — I’m feeling tired and down, so I wish for my suffering to end. It’s the same feeling if someone you loved were feeling anxious or hurt — how would you send them love? Do the same exact thing for yourself. This is a physical feeling of sending love to your tiredness, not an intellectual concept. Practice it now!给予自己热情。这一步常会被认为是显而易见的或老调重弹而被忽略，我推荐你对这点给与真心的关注。我按下暂停键，并给与自己一些关爱——因为我感到疲惫和低落，所以我希望终结这样的痛苦。这是同样的道理，如果你爱的那个人感到焦虑或受伤害，你怎么向他传递爱呢？对自己做同样确定的事。为自己的疲惫输送关爱，这是身体层面的感知，不是在头脑中去想象和判断。立即去做！

5. Aim for small victories. As I have a lowered capacity, I just try to get small victories when I can. Don’t have energy in the morning? Maybe I can just answer a couple of emails. Don’t have the capacity to write a blog post? Maybe I can just write two paragraphs. So I’m not entirely abdicating my responsibilities when I’m tired — I’m just trying to do a small amount. It makes a huge difference.把目标瞄准小的胜利。如果我正处于低能量状态，当可以时我就尝试获得些小的进步。早上起来没有能量？也许我只是回复两三个邮件。没有能力写一篇博客？也许我只是写两段。所以，当我疲惫时，不是完全放弃职责，我只是尝试做少量的。这就比完全不做造成了巨大的不同。

6. If I give in to temptation, really be present with it. If I decide to go for the pizza or ice cream, that’s nothing to feel guilty about. But for goodness sake, don’t do it mindlessly! If I’m going to eat ice cream, I want to be entirely present with the sensation of the sweetness on my tongue, the coldness in my mouth, going down my throat. Savor it. Experience it entirely.如果我对诱惑投降，那么要真的去好好体验。如果我决定去吃披萨或者冰淇淋，没有什么好愧疚的。但是看在老天爷的份儿上，不要毫无顾虑的去做。如果我打算去吃冰淇淋，我想要好好的感受舌尖上的甜蜜，嘴里的冰凉滑进喉咙的感觉。尽情享受，全然体验。

That’s my mindful method, and I am imperfect at it. I violate every single one of these. But I try to practice, and when I do, it’s always wonderful.

这些是我的走心的方法，也有不尽然的地方。里面的每一条我都违反过，但我仍然尝试实践，每当做到的时候，我都感到非常好。