To mark Global Wellness Day, psychologist Patrick Marando has analyzed the relationship between professional ambition and the maintenance of mental health.

為了慶祝全球健康日，心理學家 Patrick Marando 分析了職業野心與維持心理健康之間的關係。

Marando emphasizes that many people view well-being as a reward they only deserve after reaching future goals, which often leads to psychological distress. He asserts that delaying self-care to achieve professional success creates a cycle where reaching one goal simply leads to new demands. Furthermore, he explains that high-performing individuals often rely on external praise to hide a lack of self-confidence.

Marando 強調許多人將身心健康視為一種獎勵，認為只有在達到未來目標後才值得擁有，而這往往會導致心理壓力。他主張將自我照顧推遲以實現職業成功，會創造出一個循環，使得達成一個目標後僅僅是導致新的要求。此外，他解釋高效能人士通常依賴外界的讚美來掩飾缺乏自信。

Additionally, the psychologist argues that burnout is not caused by a lack of motivation, but by an excessive commitment that exceeds a person's physical and mental limits. Chronic stress often manifests as insomnia, irritability, and fatigue, which are the body's responses to ignored exhaustion. Consequently, anxiety can be seen as a sign that the mind is overwhelmed and is treating normal work pressure as an emergency.

此外，這位心理學家認為，職涯倦怠並非由缺乏動力引起，而是由超出個人生理與心理極限的過度投入所造成。慢性壓力通常表現為失眠、易怒和疲勞，這是身體對被忽視的精疲力竭所產生的反應。因此，焦慮可以被視為一種信號，顯示心靈已不堪負荷，並將正常的工作壓力視為緊急狀況。

To reduce these effects, Marando proposes five mindfulness techniques: focusing on breathing for stability, walking in nature, using light visualization for emotional balance, focusing on a single activity to reach a state of 'flow,' and scanning the body to release tension. He concludes that setting clear boundaries is not a barrier to productivity, but is actually necessary for a long and sustainable career.

為了減輕這些影響，Marando 提出了五種正念技巧：專注呼吸以獲穩定、在自然中行走、使用輕微視覺化來平衡情緒、專注於單一活動以達到「心流」狀態，以及掃描身體以釋放緊張感。他總結認為，設定清晰的界限並非生產力的障礙，實際上對於長遠且可持續的職業生涯是必要的。

The main conclusion is that individuals must separate their self-worth from their achievements and use regular mindfulness practices to prevent burnout.

主要結論是，個人必須將自我價值與成就分開，並透過定期練習正念來防止職涯倦怠。