（引言）你是否有这样的感受：即使每天睡够了8个小时，但醒来还是昏昏沉沉？
闭上眼睛，你感知到自己浑身僵硬，胸口发紧，头疼欲裂。你很烦躁、紧张，即使手头没有事情要做，却还是保持警觉，总是担心有新的任务出现。
为什么会出现这样的情况呢？
或许，你已经陷入了紧绷状态，过度的紧绷消耗了你大量的能量。
According to the Guardian, the actor Diane Keaton told More magazine: “I wouldn’t know what to do with a week off,” while the musician Gwen Stefani told Stylist that whenever she has any downtime, she feels as if she is “panicking a bit or trying to plan the next thing”. Elon Musk, when asked what he usually does after work, said: “Usually work more.”
据《卫报》，演员黛安·基顿（Diane Keaton）在接受《More》杂志采访时表示：“我不知道休息一周该怎么办。” 音乐家格温·史蒂芬妮（Gwen Stefani）告诉造型师，每当她有休息时间，她就会觉得“有点恐慌或试图计划下一件事。” 当被问及下班后通常做什么时，埃隆·马斯克（Elon Musk）说：“通常是干更多活。”
1、 downtime /ˈdaʊn.taɪm/ n. 休养期；（尤指计算机等机器的）停止工作期
例句：We had a busy weekend so I'm planning to have some downtime tomorrow.
我们忙了一个周末，所以我计划明天要休息放松一下。。————《剑桥英语词典》
2、as if 好像；似乎；仿佛
例句：She looked as if she'd had some bad news.
她看上去好像有什么坏消息似的。 ————《剑桥英语词典》
Edmund Jacobson, an American psychiatrist, suggested that people should learn how to run themselves efficiently not only during the difficulties but also during the happy hours of life, and save in his daily energy costs while accomplishing what he really needs to do.
美国精神病学家埃徳蒙·雅各布森（Edmund Jacobson） 建议，人们无论在什么时候都应该学会管理自己，在完成任务时注意“节流”，避免能量的过度使用。
3、efficient /ɪˈfɪʃ.ənt/ adj. 效率高的；有能力的；有效的；生效的 （专升本词汇）
例句：The city's transport system is one of the most efficient in Europe.
这座城市的交通系统运行效率很高，在全欧洲名列前茅。——《剑桥英语词典》
4、accomplish /əˈkʌm.plɪʃ/ v. 完成；实现；达到；做到（专升本词汇）
例句：I feel as if I've accomplished nothing since I left my job.
我觉得辞掉工作以后就一直在虚度光阴。 ————《剑桥英语词典》
A 10- to 20-minute nap can enhance your work performance, increase alertness, and improve your mood, according to a study published in 2009 by clinical neuropsychologist Catherine Milner and psychologist Kimberly Cote.
抽空打个盹好处多多。临床神经心理学家凯瑟琳·E·米尔纳（Catherine E. Milner） 和心理学家金伯利·A·科特（Kimberly A. Cote）在2009年发表的一项研究显示，10至20分钟的小睡就足以提高你的工作效率，增强警觉性，改善你的情绪。
5、enhance /ɪnˈhɑːns/ v. 提高；增加；增强；增进（**专升本极重点词汇）
例句：These scandals will not enhance the organization's reputation.
这些丑闻可不会提高这个组织的声誉。————《剑桥英语词典》
6、performance /pəˈfɔː.məns/ n. 工作情况；业绩；表现；工作性能；表演，演出（专升本词汇perform的名词形式）
例句：He was an experienced player who was always seeking to improve his performance.
他是一名有经验的选手，不断寻求提高自己的技能。————《剑桥英语词典》
7、increase /ɪnˈkriːs/ v. 增大；增加；增强（专升本词汇）
例句：The cost of the project has increased dramatically/significantly since it began.
该项目自开始以来成本就急剧上升。————《剑桥英语词典》
n.（数量或尺寸）增加；增长
There were 39,000 new cases last year - an increase of six percent.
去年有3.9万件新案子——上升了6%。————《剑桥英语词典》
Moreover, it showed that the 10-min nap had immediate benefits, which is ideal for workplace settings where performance immediately upon awakening is normally required. However, the 5-minute nap and no nap conditions had no difference in work performance. The 20- and 30-min naps led initially to sleep inertia, resulting in a reduction in the ability to think and perform. Actually, this can leave you feeling more tired than before.
此外，研究表明，小睡10分钟的好处能在你醒后立即见效，这非常适用于工作场景，便于醒后迅速开展工作。而小睡5分钟和不小睡对工作表现的影响没有差异。20至30分钟的小睡会在醒后产生睡眠惰性，造成思考和表现能力下降，让你仍感到昏昏沉沉。
8、immediate /ɪˈmiː.di.ət/ adj. 立即的，即刻的；接近的，紧接的，直接的（专升本词汇）
例句：We must make an immediate response.
我们必须立即作出反应。——《剑桥英语词典》
9、benefit /əkˈses.ə.bəl/ n. 利益，好处；优势；（雇主为员工提供的）福利政策（如医疗保险、人寿保险、病假补助方案等）（专升本词汇）
例句：The discovery of oil brought many benefits to the town.
石油的发现给该镇带来很多利益。————《剑桥英语词典》
10、reduction /rɪˈdʌk.ʃən/ n. 减少；减小；降低；缩小（专升本词汇reduce的名词形式）
例句：There are huge price reductions in London.
伦敦有大减价。————《剑桥英语词典》
Nina Grunfeld, the founder of Life Clubs, a UK organization that aims to help people live more fulfilling lives, suggested that if you are spending time with family or friends over the festive period, assign each person one hour in which they are in charge of the group’s schedule, when they can choose whichever activity they consider most relaxing.
英国俱乐部创始人妮娜·格温菲德（Nina Grunfeld）建议，如果你在节日期间与家人或朋友共度时光，可以给每个人分配一个小时，让他们负责团队的日程安排，他们可以选择他们认为最放松的活动。
11、fulfill /fʊlˈfɪl/ v. 实现；达到；履行，执行
例句：He has failed to fulfil his duties as a father.
他没有尽到做父亲的责任。————《剑桥英语词典》
12、assign /əˈsaɪn/ v. 分配;分派;指派；把…归因（于）;确定（原因）（专升本词汇）
例句：The case has been assigned to our most senior officer.
这个案件已经指派给我们最高级别的警官来处理。————《剑桥英语词典》
13、schedule /ˈʃedʒ.uːl/ n. 计划表;日程安排表;进度表
例句：The class schedule is available on the website.
课程表可在网站上查到。————《剑桥英语词典》
The first step is applying muscle tension to a specific part of the body. First, focus on the target muscle group, for example, your left hand. Next, take a slow, deep breath and squeeze the muscles as hard as you can for about 5 seconds. It is important to really feel the tension in the muscles, which may even cause a bit of discomfort or shaking. In this instance, you would be making a tight fist with your left hand. After about 5 seconds, let all the tightness flow out of the tensed muscles. Exhale as you do this step. You should feel the muscles become loose and limp, as the tension flows out. It is important to very deliberately focus on and notice the difference between the tension and relaxation. Remain in this relaxed state for about 15 seconds, then move on to the next muscle group. Repeat the tension-relaxation steps.
找到一个特定的肌肉群，让它们紧绷起来。首先，将注意力集中在目标肌肉群上，例如你的左手。接下来慢慢地深呼吸，尽可能用力地挤压肌肉、持续5秒。需要能真正地感受到肌肉的紧张，甚至感到肌肉因为紧张而微微颤抖。紧张5秒之后，松懈下来，并缓慢地呼气。你应该能感到那部分肌肉变得松弛无力，注意感受放松与紧张的区别。保持这种放松状态大约15秒，然后转到下一个肌肉群。重复“紧张-松弛”的步骤。
14、tension /ˈten.ʃən/ n. （精神上的）紧张，焦虑，焦急；（互不信任的人群之间的）紧张关系;紧张局势
例句：You could feel the tension in the room as we waited for our exam results.
我们等待考试结果出来的时候，你可以感觉到屋子里的紧张气氛。————《剑桥英语词典》
15、squeeze /skwiːz/ v. （尤指从各方面）挤压，捏，挤，榨；给…带来财务困难，使陷入财务困境
例句：Once he had finished cleaning the floor, he squeezed the cloth out.
他擦完地板之后，把抹布拧干。————《剑桥英语词典》
16、deliberate /dɪˈlɪb.ər.ət/ adj. （常指坏事）有意的，故意的，蓄意的；慢吞吞的;小心谨慎的;沉稳的
例句：We made a deliberate decision to live apart for a while.
经过慎重考虑，我们决定分开住一段时间。————《剑桥英语词典》
文章转自21世纪英文报公众号
https://mp.weixin.qq.com/s/X_1-IcyntTgCnophTYyeNg
