Patrick Marando is a psychologist. He talks about work and health for Global Wellness Day.

Patrick Marando 是一名心理學家。他為「全球健康日」談論關於工作與健康的話題。

Many people think they will be happy only after they finish a big project. This is a problem. They work too much and forget to rest. They want other people to say they are good.

許多人認為只有在完成一個大項目後才會感到快樂。這是一個問題。他們工作過度而忘記休息，並希望他人稱讚他們很優秀。

Some people feel very tired and sad. This is called burnout. It happens because they work more than their body can take. They cannot sleep and they feel angry.

有些人會感到非常疲憊且憂鬱。這被稱為「職業倦怠」。這是因為他們的工作量超過了身體的負荷，導致他們無法入睡且感到憤怒。

Marando says we need to relax. You can breathe slowly or walk in nature. You can also think about light or do one thing at a time. These things help the mind and body.

Marando 表示我們需要放鬆。你可以嘗試深呼吸或在大自然中散步。你也可以思考輕鬆的事物，或者一次只做一件事。這些方法有助於身心健康。

You are important. Your work is not the only thing that matters. Use these simple steps to stay healthy.

你很重要。工作並非唯一重要的事情。請利用這些簡單的步驟來保持健康。

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。

In conjunction with Global Wellness Day, psychologist Patrick Marando has provided an analysis regarding the intersection of professional ambition and mental health maintenance.

配合全球健康日，心理學家 Patrick Marando 分析了職業雄心與維持心理健康之間的交集。

The prevailing conceptualization of well-being as a reward contingent upon the attainment of future milestones is identified as a primary driver of psychological distress. Marando posits that the habitual deferment of self-care in pursuit of professional success often results in a cycle where the achievement of one objective merely precipitates the emergence of subsequent demands. This phenomenon is frequently linked to an internal deficit in self-worth, wherein high-performing individuals utilize external validation as a temporary palliative for perceived inadequacy.

目前將身心健康視為達成未來里程碑後獎勵的普遍概念，被認為是導致心理壓力的主因。Marando 指出，為了追求職業成功而習慣性地推遲自我照顧，往往導致一個循環，即達成一個目標僅會促使隨後的更高要求隨之而來。這種現象通常與內在自我價值感的缺失有關，使得高績效者將外部認可視為緩解感知不足的臨時慰藉。

Furthermore, the etiology of burnout is attributed not to a deficiency in motivation, but rather to an excessive commitment that transcends individual physiological and psychological thresholds. The somatic manifestation of chronic stress—including insomnia, irritability, and fatigue—is characterized as the body's systemic response to the suppression of emotional and physical exhaustion. Marando suggests that anxiety may be interpreted as a functional reflection of an overburdened cognitive load, where the mind erroneously categorizes routine professional pressures as emergency states.

此外，倦怠的起因並非缺乏動力，而是過度投入而超越了個人生理與心理的閾值。慢性壓力的身體表現——包括失眠、易怒和疲勞——被定義為身體對壓抑情感與身體疲憊的系統性反應。Marando 認為，焦慮可被視為認知負荷過重的功能性反映，即大腦將常規的職業壓力錯誤地歸類為緊急狀態。

To mitigate these effects, the implementation of mindfulness practices is proposed. These interventions are categorized into five modalities: respiratory observation to establish stability, nature-based ambulation to integrate movement with awareness, visualization techniques involving light to foster emotional equilibrium, the immersion in singular activities to achieve a state of flow, and systematic body scanning to identify and release somatic tension. The overarching thesis is that the establishment of boundaries is not an impediment to productivity, but a prerequisite for sustainable professional longevity.

為了緩解這些影響，建議實施正念練習。這些干預措施分為五種模式：透過呼吸觀察建立穩定感、透過自然行走將動作與意識結合、利用光線視覺化技巧促進情感平衡、沉浸於單一活動以達到心流狀態，以及透過系統性身體掃描來識別並釋放身體緊張。其核心論點在於，建立界限並非對生產力的阻礙，而是實現可持續職業長久發展的前提。

The current discourse emphasizes the necessity of decoupling self-worth from achievement and integrating consistent mindfulness practices to prevent systemic burnout.

目前的討論強調，必須將自我價值與成就脫鉤，並整合持續的正念練習，以防止系統性倦怠。