source：huffingtonpostbyPaulaDavisLaack 欲翻译的小伙伴，可评论领稿，并把已完成的译文贴在评论处或发在自己的心理圈内。谢谢 Thereisabusynessepidemichappeningaroundtheworldtoday。MyhusbandandIwentoutforbreakfastrecently，andIwassodisappointedtoobservethisbeautifulfamilyoffoursittingintheirseatsinsilence，eachattachedtosometypeofelectronicgadget。Youcangoanywheretodaythegrocerystore，soffice，arestaurant，walkingdownthestreetandseepeopleobsessivelycheckingtheirSmartphones。Ourmoderndaydrivetowardfastpacedbusynessisnowapathology（Schulte，2014），andwearepayingthepricewithourhealth，disconnectedandfragmentedrelationships，andlackofpurpose。 Oneofthefirstthingstogoinfavorofaddingmoretoouralreadytoobusyschedulesissleep。Andintheworkplace，heorshewhosleepstheleastbragsthemost。AccordingtoChristopherDrake，anassociateprofessorofmedicineatWayneStateUniversity，willproduceasmuchimpairmentasasixpackofbeer。Ifyouhaveawholenightofsleeploss，stheequivalenttohavingabloodalcoholcontentof。19。Itevenshowuptoworkwiththislevelofimpairment，muchlessbragaboutit。 LackofSleep：TheImpacttotheWorkplace Whilelackofsleepinfavorofworkingmoreisoftensupportedandevenrewardedintheworkplace，63inlostproductivity。Inmyburnoutpreventionwork，Iteachathreepartburnoutformulatoomanyjobdemands，notenoughjobresources，andtoolittlerecovery。Therecoverycomponentisakeypartofthisformula，asitmeasuresthewaysyouarerechargingatwork，afterworkeachnight，ontheweekends，andduringvacations。Iconsistentlyfindthatbusynessinterfereswiththeabilitytoadequatelyrecover。ArecentHarrisInteractivesurveyfoundthatAmericanshadanaverageof9。2in2012upfrom6。2daysin2011。 LackofSleep：TheImpactonHealth Lackofsleepclearlyimpactshealth。Pwhoaveragelessthansevenhoursofsleepeachnightwerealmostthreetimesmorelikelytodevelopacoldthanthosewhohadeighthoursormoreofsleep。Jobstressalsodrivessleepissues。Inthepastmonth，Areported5。3daysofdifficultyfallingasleep，6。6daysoftroublestayingasleep，and5daysoftroublewakingupforwork。Inaddition，riskofheartattacksandcoronaryheartdisease，obesity，diabetes，highbloodpressure，moreachesandpains，andcanbeafactorfortheonsetofmentalhealthproblems，likedepression。Inaddition，poorsleepandsleeprelatedproblemsaremorestronglyassociatedwithpoorhealthoutcomesinwomenthaninmen。Finally，20arelinkedtodrivingdrowsy。 StrategiestoHelp Ireoneofthemillionsofpeoplewhohaveadifficulttimeeitherfallingasleeporstayingasleep，tryoneofthesestrategies： Createabedtimeritual。MybedtimeritualusuallyconsistsoffallingasleepduringTheTonightShowandwakingupsometimebetweenmidnightand2amcompletelygroggyandinafog。ClearlyIneedtotakemyownadvice。Bedtimeritualsareyourregularwayofpoweringdownfromalongday。Msanicewarmbath？Agoodbook？Storytimewiththekids？Whateveryoudecidetodo，makesuretoleaveyourelectronicgadgetsinadifferentroom。Thelightfromthescreensandaudiblepingscanpreventyoufromfallingasleep，wakeyouup，andstressyouout（clientswhoemailat3amwithsomeurgentmatterneedingtobehandledby7am）。 Playamentalgame。Thiswasapopulartechniquewetaughtintheresiliencetrainingprogramforsoldiers（RShatte，2002）。Iofyourthinkingsothatyoucanfocusandconcentrateonthetaskathand（inthiscase，gettingtosleep），playamentalgame。Mentalgamesarefun，easybrainactivitiestohelpyoulessendistraction。Youcancountbackwardsby7startingat1000，reciteupbeatsonglyricsortrymyfavoriteone：createasentencewhereeverywordmustbeginwiththesameletter，A。Forexample，Allaardvarksareawesome。TB。Bigbananasbuyboats。 TametheZeigarnikeffect。TheZeigarnikeffect，namedfortheresearcherwhodiscovereditinthe1920s，tcomplete（SAntoni，2014）。IfeelaquickjoltofaccomplishmenteverytimeIcrosssomethingoffofmytodolist，andnowIknowwhy。OnewaytolessentheimpactoftheZbrainspill。Wrestewingabout，putitonpaper。Thissimplestrategyrelaxesyourbrainsoitcanfocusonsleep。 Findthegoodstuff。Ourbrainsarehardwiredtonotice，seekout，andremembernegativeeventsandinformation。Iscalledthenegativitybias。Negativeemotionscommandyourattentionduringthedayandhavephysiologicalconsequencesthatcaninterferewithsleep。Simplywritingdownacoupleofgoodthingsthathappenedtoyoueachdaywithareflectionaboutwhythosegoodthingswereimportantcanleadtobettersleep。Infact，oneofmyworkshopparticipantstoldmethatasaninsomniac，hehadstruggledforyearstogetadequatesleep。Bydoingthissimpleexercise，hereportedthathewassleepingbetterthanhehadinyears。 Sexercisemore。Ttnewadvice，buttheconnectionbetweenexerciseandsleepispowerful。Ethannonexercisers，eventhoughtheysleptthesameamounteachnight。Inaddition，saytheyrarelyorneverhadsymptomsassociatedwithinsomnia。Finally，aremuchmorelikelytoreportthattheyhaveverygoodsleepqualityascomparedtopeoplewhoaremoresedentary。 IrecentlymentionedthestatisticaboutimpairmentaftersleeplossonTwitter，andoneofmyfollowersrespondedwithprideabouthowhehasconditionedhimselftofunctiononfourhoursofsleeporlesseachday。Weneedtochangetheconversationaroundsleepbeingaseriouselementofresilienceandwellbeing，notthefirstthingcutinfavorofaddingmoretoouralreadytoobusyschedules。
浑身老没劲当心抑郁靠近武志红：愤怒是对愤怒者的保护人都是有价值的，并且能够照顾好自己【牛芳】我们的情绪波动大时怎么办？目标兴趣，生活有意义李克富：刘汉临刑忏悔这辈子野心太大毕福剑事件信任走在钢丝上秘法顺其自然地接纳，别问“为什么”心理学考研，成功与否就是看这些因素了！我与她只差一层大气圈爱情的真相读马尔克斯《霍乱时期的爱情》心理咨询告诉你，如何跳开爱情的绊脚石