Sometimes no matter how hard you try to do all the right things at work, a job may feel as if it's hurting you more than helping you. Maybe the job is a bad fit, maybe volatility in your industry gives you anxiety about the future, or maybe a salary cut is making too many of your purchases stress-inducing.

    有時不論你多么努力想把事情做好，總覺得工作帶給你的傷害似乎多于益處。原因可能在于你并不適合這份工作，或是由于該行業的不確定性讓你焦慮，還可能因為減薪導致了購買壓力。

    If you find yourself in a similar position, you have to assess whether your work situation is toxic or revivable. If you decide your job is toxic, take control and formulate an exit plan. It's simply not worth staying in a situation that can negatively impact your health, relationships, and peace of mind.

    如果你發現自己處于類似情況，那么就需要評估一下：你的工作是有害的還是有救的？如果你確定工作有害，那么控制局面，制定退出計劃。呆在一個有損健康、人際關系和心態的環境中是不值的。

    If you decide to create some changes in your job, you can take the following proactive self-care measures to protect your well-being as you focus on the challenges ahead.

    如果你決定對工作進行調整，可以采取以下的自我照顧方法，在保護自己的同時關注未來的挑戰。

    Speak up.

    Talk with your boss (if he or she is not the problem) and engage in a solutions-oriented dialogue. You may not be able to change the company, but you might be able to make your department a much more pleasant place to work.

    表言

    和上司談談（如果他/她不會制造麻煩）， 盡力從談話中找到解決問題的方法。你也許無法改變公司，但是你能讓自己部門成為一個更愉快的工作場所。

    Move.

    Fifteen minutes of yoga or Pilates will reduce stress, increase focus and mental clarity, and improve overall well-being.

    運動

    十五分鐘的瑜伽或普拉提(Pilates)能減壓、提高注意力和思維清晰度，從而提高整體良好感覺。

    Relax.

    Massage, meditation and positive visualization will reduce stress, improve circulation, remove toxins from the body, and help you sleep.

    放松

    按摩、冥思和視覺想象療法都能減壓、提高血液循環、排毒、有益睡眠。

    Blow the 5:30 whistle.

    Don't stay in a toxic workplace any longer than absolutely necessary, and don't take your toxic job home with you. When 5:30 pm rolls around, leave.

    準時下班

    不要在有害的工作場所多呆，不要將有害的工作帶回家。一到下班時間，走人。

    Take a break.

    It's actually smart to take a "mental health day" every now and then. Don't feel guilty for taking a day off to get your life back in balance.

    休息一下

    每隔一段時間放一天給自己“精神健康假期”其實是明智做法。讓生活回復平衡，你無需對此內疚。

    Get fueled.

    Proper nutrition is one of your best defenses. Keeping your body fortified helps to boost energy, prevent illness, and minimize the harmful effects of stress.

    加油

    合理的營養是最好的防御。增強體質能提升精力、抵御疾病、將壓力的害處最小化。

    Go green.

    Living plants enhance the air quality of indoor environments, and also have been shown to induce positive energy.

    綠色植物

    植物能提高室內空氣質量，而且還被證明能激發動力。

    Breathe.

    Recycled air in office buildings and enclosed work areas can be very unhealthy. If you have the option of opening windows, let the fresh air in! Otherwise, use air purifiers and natural aromatherapies to lift spirits and freshen the air.

    呼吸

    在辦公建筑或封閉工作區內的“二手”空氣往往很不健康。如果能開窗戶，那么讓新鮮的空氣進入吧！否則，用空氣清新劑和自然香物改善心情、新鮮空氣。

    Color your world.

    Finally, don't underestimate the psychological impact of color. Surround yourself with greens and blues to create a sense of tranquility.

    色彩效應

    最后，不要低估了色彩帶來的心理作用。被綠色和藍色包圍可以產生安寧感。

    In fact, putting some of these tips into practice may change how you perceive your job and its challenges. It's all about perspective.

    事實上，應用了其中一些方法也許就能改變你對工作和挑戰的看法。你自己的看法才是最關鍵的。

    The important thing is to give yourself permission to seek a healthy working environment where you can thrive instead of just survive.

    尋求健康的工作環境，讓你不是在那里“殘喘生存”，而是“茁壯成長”。