今天，微博上的話題 #這一代年輕人壓力真的更小嗎# 引發(fā)網(wǎng)友熱議?？傆腥苏f，現(xiàn)在的年輕人，比起以前的老一輩，輕松很多了。真的是這樣嗎？

Make Mental Health Your #1 Priority

Harvard Business Review

Many of us are feeling stressed out right now, and not just from this pandemic. The United States is plagued with political uncertainty. Around the world, wild fires are tainting the air orange, like a scene from the apocalypse. While in India (and many other countries) a sluggish economy is instilling fear in the minds of those just starting out in their careers.

It is safe to say that we are dealing with a particularly overwhelming time in history, especially for the youngest generations. Though anxiety is felt by people of all ages, a recent survey by the National Center for Health Statistics and the Census Bureau found that 18- to 39-year-olds report the highest rates of anxiety and depression in the U.S.

Our Deloitte Global 2020 Millennial Survey, which connected with more than 27,500 millennials and Gen Zs around the world, echoes this finding. These generations were experiencing stress and anxiety daily before the pandemic, and are understandably feeling it still.

The survey — which explored the views of millennials and Gen Zs on a range of topics, including business, government, climate, and the pandemic as well as mental health.

Our primary survey revealed that nearly half of both Gen Zs and millennials ranked their mental health as their first or second priority in life. Forty-eight percent of Gen Zs and 44% of millennials report feeling anxious or stressed all or most of the time, with a higher proportion among women and young parents.

How Can We Make it Better?

This is not an issue to be taken lightly. Millennials and Gen Zs are a large swath of today’s working world, and if you are a part of these generations, then you understand how easily stress and anxiety can migrate from your day-to-day into your school or workplace. While it’s critical that employers and institutions understand the root causes of stress under their roofs and provide mental health resources, it’s equally important for you, the student or employee, to know the steps you can take to improve your own mental health. Below are a few tips that we hope will help empower you.

1) Take care of yourself: As organizations and schools across the globe embrace remote work and study, it is even more critical for you to take time for yourself every day. New data from the National Bureau of Economic Research found that the post-pandemic workday lasted on average 48.5 minutes longer than the pre-pandemic workday, with increases in meetings and the number of emails sent.

Because of this, it is important to set boundaries and take focused time to recharge. Walk your dog, enjoy a workout, or pick up a book for some leisurely reading. Sometimes this might mean stepping away from your work, and that’s okay. (You need breaks!) Exercising is also a great way to clear your head, and can even improve your quality of sleep. If you don’t have much time, try choosing a longer walking route to the grocery store (or to work).

2) Disconnect, even if for a little while: Today’s “always on” culture can leave us with the impression that we have to be striving and thinking about what we’re going to do next at all times. It can be difficult to stay in the present moment when you’re constantly bombarded with reminders, concerns, expectations, and distractions that fuel anxious thoughts. In these moments, it can be helpful to turn off notifications, step away from computers, and put phones aside. Practicing mindfulness exercises may help you stay in the present and feel more in control of the now – not what could happen tomorrow. And equally important is to be kind to yourself. 

3) Build courage and fight the stigma: Our survey found that 44% of millennials and 38% of Gen Zs who took time off of work because of stress or anxiety said they hadn’t disclosed the real reason to their managers, as talking about mental health at work is still stigmatized. This finding is backed by a recent Paychex study, which found that following the pandemic, more than half of respondents were uncomfortable talking to their managers and supervisors about mental health.

While much of the onus falls on leaders to create an inclusive and caring culture within their teams, you also have agency to decrease the stigma by having open and honest conversations with your manager and team about workloads, stress levels, and other mental health concerns.

4) Build a meaningful support network: The value of finding confidants at work or in school — people with mutual interests or those who understand your position and the challenges you face — cannot be understated. Find a peer you trust and who you can to talk authentically and honestly to about how you are feeling.

If you don't already have a person like this, try expanding your circle by joining a committee or group based on your interests, attending social events (even virtually), and engaging colleagues or peers in conversation beyond your day-to-day work. While it can take time, having this kind of close friend is important for you to express your feelings, make you feel more engaged, produce higher quality work, and have higher well-being.

- ◆ -

注：中文文本為機器翻譯僅供參考，并非一一對應(yīng)

含注釋全文：

Make Mental Health Your #1 Priority

Harvard Business Review

Many of us are feeling stressed out right now, and not just from this pandemic. The United States is plagued with political uncertainty. Around the world, wild fires are tainting the air orange, like a scene from the apocalypse. While in India (and many other countries) a sluggish economy is instilling fear in the minds of those just starting out in their careers.

我們中的許多人現(xiàn)在都感到壓力很大，而不僅僅因為疫情。美國飽受政治不確定性的困擾。在世界各地，野火正在將空氣染成橙色，就像世界末日中的景象一樣。在印度（和許多其他國家），經(jīng)濟疲軟正給那些剛剛開始職業(yè)生涯的人帶來恐懼。

表示“非常焦慮不安的；緊張的，擔(dān)心的”，英文解釋為“If someone is stressed out, they are very tense and anxious because of difficulties in their lives.”舉個??：

I was really stressed out before exams.

考試之前我非常擔(dān)心。

1）作名詞可表示“瘟疫，疫病”，如：a fresh outbreak of plague 瘟疫的新一輪爆發(fā)；

2）作動詞表示“不斷困擾，折磨，使苦惱”，英文解釋為“to cause pain, suffering, or trouble to someone, especially for a long period of time”，舉個?? ：

She was plagued by weakness, fatigue, and dizziness.

她受虛弱、疲勞和眩暈所折磨。

??電影《白宮管家》（The Butler）中的臺詞提到：It's time we take a stand against these injustices that have plagued our community. 現(xiàn)在是時候該表明立場和采取行動來對抗這些已困擾我們很久了的不公。

表示“（通過添加有害物質(zhì)而）污染（食品、血液等）；玷污，敗壞”，英文解釋為“to spoil something, especially food or blood, by adding a harmful substance, or to spoil people's opinion of someone”舉個??：

His reputation was permanently tainted by the financial scandal.

那起財務(wù)丑聞讓他一輩子聲名狼藉。

??電影《海岸大捕怪》（Grabbers）中的臺詞提到：Exactly, if we taint our blood with booze, we are poisonous to eat. 沒錯，如果我們的血液被酒精污染，對它們而言就是有毒的。

apocalypse /??p?k?l?ps/ 表示“世界末日；大災(zāi)變”，英文解釋為“The apocalypse is the total destruction and end of the world.”

sluggish /?sl?ɡ??/ 表示“行動緩慢的；遲緩的”，英文解釋為“moving or operating more slowly than usual and with less energy or power”舉個??：

The housing market has been very sluggish these past few years.

過去這幾年房地產(chǎn)市場一直很蕭條。

表示“逐漸灌輸；逐步培養(yǎng)（感受、思想或行為）”，英文解釋為“to put a feeling, idea, or principle gradually into someone's mind, so that it has a strong influence on the way that person thinks or behaves”舉個??：

It is part of a teacher's job to instil confidence in/into his or her students.

教師的部分職責(zé)是逐漸培養(yǎng)學(xué)生的信心。

??電影《梅茜的世界》（What Maisie Knew）中的臺詞提到：They're supposed to instill cooperation and pacifism. 他們應(yīng)該灌輸了合作與和平主義思想。

It is safe to say that we are dealing with a particularly overwhelming time in history, especially for the youngest generations. Though anxiety is felt by people of all ages, a recent survey by the National Center for Health Statistics and the Census Bureau found that 18- to 39-year-olds report the highest rates of anxiety and depression in the U.S.

可以肯定地說，我們正處在一個歷史上特別困難的時期，尤其對最年輕的一代來說。盡管各個年齡段的人都感到焦慮，但美國國家衛(wèi)生統(tǒng)計中心和人口普查局最近進行的一項調(diào)查發(fā)現(xiàn)，18至39歲的人報告焦慮和抑郁癥的比例最高。

用來表示對將要說的話很有信心，英文解釋為“used to say that you are confident about what you are going to say”舉個??：

I think it's safe to say that the crisis is now over.

我很肯定危機已經(jīng)過去了。

overwhelming /???v??w?lm??/ 1）表示“難以抵擋的；無法抗拒的；強悍而令人難以應(yīng)對的”，英文解釋為“difficult to fight against”舉個??：

She felt an overwhelming urge/desire/need to tell someone about what had happened.

她感到有一種抑制不住的沖動/欲望/需要想告訴別人所發(fā)生的事情。

2）表示“巨大的，極大的；（數(shù)量上）壓倒性的”，英文解釋為“You can use overwhelming to emphasize that an amount or quantity is much greater than other amounts or quantities.”舉個??：An overwhelming majority has voted in favour of the proposal.

絕大多數(shù)的人投票贊成該提議。

Our Deloitte Global 2020 Millennial Survey, which connected with more than 27,500 millennials and Gen Zs around the world, echoes this finding. These generations were experiencing stress and anxiety daily before the pandemic, and are understandably feeling it still.

德勤（Deloitte）2020年千禧一代調(diào)查報告，分析了全球27500多名千禧一代和Z世代，也反映了這一發(fā)現(xiàn)。這些人在疫情之前每天都在經(jīng)歷壓力和焦慮，現(xiàn)在仍然感受到壓力和焦慮，這是可以理解的。

millennial /m??leni?l/ 通常復(fù)數(shù)，表示“2000 2000年左右出生的人，千禧世代；千禧之子；千禧一代”，英文解釋為“a person who was born around the time of the millennium, that is around the year”。

Generation Z (or Gen Z) is the demographic cohort after the Millennials. Demographers and researchers typically use the mid-1990s to early-2000s as starting birth years. There is little consensus regarding ending birth years. Most of Generation Z have used the Internet since a young age and are comfortable with technology and social media.

Z世代（Generation Z），美國及歐洲的流行用語，意指在1990年代中葉至2000年后出生的人。一般來說，他們主要是X世代的小孩，但也有較年輕的嬰兒潮世代或是較年長的Y世代的小孩。他們又被稱為M世代（多工世代，multitasking）、C世代（連結(jié)世代，Connected Generation）、網(wǎng)絡(luò)世代（Net Generation），或是互聯(lián)網(wǎng)世代（the Internet Generation）。（Wikipedia）

表示“附和”，英文解釋為“If you echo someone's words, you repeat them or express agreement with their attitude or opinion.”舉個??：

Their views often echo each other.

他們的見解常常彼此附和。

The survey — which explored the views of millennials and Gen Zs on a range of topics, including business, government, climate, and the pandemic as well as mental health.

該調(diào)查探討了千禧一代和Z世代對商業(yè)、政府、氣候、流行病以及心理健康等一系列話題的看法。

Our primary survey revealed that nearly half of both Gen Zs and millennials ranked their mental health as their first or second priority in life. Forty-eight percent of Gen Zs and 44% of millennials report feeling anxious or stressed all or most of the time, with a higher proportion among women and young parents.

我們的初步調(diào)查顯示，近半數(shù)的Z世代和千禧一代都將心理健康列為生活中的第一或第二優(yōu)先事項。48%的Z世代和44%的千禧一代表示，他們一直或大部分時間都感到焦慮或壓力，其中女性和年輕父母的比例更高。

How Can We Make it Better?

我們?nèi)绾尾拍茏屗兊酶茫?/strong>

This is not an issue to be taken lightly. Millennials and Gen Zs are a large swath of today's working world, and if you are a part of these generations, then you understand how easily stress and anxiety can migrate from your day-to-day into your school or workplace. While it's critical that employers and institutions understand the root causes of stress under their roofs and provide mental health resources, it's equally important for you, the student or employee, to know the steps you can take to improve your own mental health. Below are a few tips that we hope will help empower you.

這是一個不容輕視的問題。當今職場中一大片都是千禧一代和Z世代，如果你是其中一員，那么你就會明白壓力和焦慮是多么容易從你的日常生活遷移到學(xué)校或工作場所。雖然雇主和機構(gòu)了解他們的壓力根源并提供了心理健康資源，但對你來說，不管是學(xué)生還是員工，了解你能夠采取的措施來改善自己的心理健康同樣重要。以下是一些小貼士，希望對你有所幫助。

表示“不慎重地；草率地；輕率地”，英文解釋為“without being seriously considered”舉個??：

This is not a problem we should take lightly.

這個問題我們可不能掉以輕心。

swath /swɑ?θ/ 更常寫作swathe /swe?e/，表示“部分；范圍”，英文解釋為“a large part of something that includes several different things”舉個??：

These people represent a broad/wide swathe of public opinion.

這些人代表了廣大人民的意見。

表示“移動，轉(zhuǎn)移”，英文解釋為“to move from one place to another”舉個??：

Trade has migrated from local shops to the larger chain stores.

貿(mào)易正從當?shù)氐纳痰贽D(zhuǎn)移到更大的連鎖商店。

1) Take care of yourself: As organizations and schools across the globe embrace remote work and study, it is even more critical for you to take time for yourself every day. New data from the National Bureau of Economic Research found that the post-pandemic workday lasted on average 48.5 minutes longer than the pre-pandemic workday, with increases in meetings and the number of emails sent.

1）照顧好自己。隨著全球各地的組織和學(xué)校都開始遠程工作和學(xué)習(xí)，每天抽出自己的時間就顯得更加重要。美國國家經(jīng)濟研究局的新數(shù)據(jù)發(fā)現(xiàn)，疫情后的工作日比之前的工作日平均多48.5分鐘，會議和發(fā)送電子郵件的數(shù)量也有所增加。

Because of this, it is important to set boundaries and take focused time to recharge. Walk your dog, enjoy a workout, or pick up a book for some leisurely reading. Sometimes this might mean stepping away from your work, and that's okay. (You need breaks!) Exercising is also a great way to clear your head, and can even improve your quality of sleep. If you don't have much time, try choosing a longer walking route to the grocery store (or to work).

因此，設(shè)定界限，集中時間給自己充電很重要。遛狗，鍛煉，或拿本書進行悠閑地閱讀。有時這可能意味著遠離你的工作，不過沒關(guān)系。（你需要休息?。┻\動也是讓你頭腦清醒的好辦法，并且能夠改善你的睡眠質(zhì)量。如果你沒有太多時間，去小商店時，或者去上班時，可以嘗試選擇一條較長的步行路線。

2) Disconnect, even if for a little while: Today's “always on” culture can leave us with the impression that we have to be striving and thinking about what we're going to do next at all times. It can be difficult to stay in the present moment when you're constantly bombarded with reminders, concerns, expectations, and distractions that fuel anxious thoughts. In these moments, it can be helpful to turn off notifications, step away from computers, and put phones aside. Practicing mindfulness exercises may help you stay in the present and feel more in control of the now – not what could happen tomorrow. And equally important is to be kind to yourself.

2）下線，哪怕是一小段時間。如今的“永遠在線”文化會給我們留下這樣的印象：我們必須時刻努力，思考下一步要做什么。當你不斷被提醒、關(guān)注、期望和分心的東西轟炸并助長了焦慮的想法時，你可能很難專注于現(xiàn)在的狀態(tài)。在這種情況下，關(guān)閉通知，遠離電腦，把手機放在一邊，可能會有所幫助。進行正念練習(xí)可能會有助于你專注于現(xiàn)在的狀態(tài)，并更好地把控當下--而不是明天可能發(fā)生的事情。同樣重要的是，對自己好一點。

表示“拿…圍攻…；（尤指）向…大量提問”，英文解釋為“to direct so many things at someone, especially to ask them so many questions, that they find it difficult to deal with them”舉個??：

The children bombarded her with questions.

孩子們連珠炮似地問了她許多問題。

??美劇《黑道家族》（The Sopranos）中的臺詞提到：People today are bombarded with so much information 現(xiàn)在的人要遭受那么多的信息轟炸。

表示“加劇；增加；加強；刺激”，英文解釋為“To fuel a situation means to make it become worse or more intense.”如：to fuel speculation/rumours/fears 引起猜測/謠傳/恐懼，舉個??：

The result will inevitably fuel speculation about his future.

該結(jié)果將不可避免地加劇人們對他的前途的猜測。

3) Build courage and fight the stigma: Our survey found that 44% of millennials and 38% of Gen Zs who took time off of work because of stress or anxiety said they hadn't disclosed the real reason to their managers, as talking about mental health at work is still stigmatized. This finding is backed by a recent Paychex study, which found that following the pandemic, more than half of respondents were uncomfortable talking to their managers and supervisors about mental health.

3）鼓起勇氣，不怕丟臉：我們的調(diào)查發(fā)現(xiàn)，有44％的千禧一代和38％的Z世代因壓力或焦慮而休假時，他們表示，并沒有向經(jīng)理透露真正的原因，因為工作中的心理健康問題仍然受到歧視。沛齊（Paychex）最近的一項研究印證了這一發(fā)現(xiàn)，該研究表明，疫情之后，一半以上的受訪者不愿與他們的經(jīng)理和主管談?wù)撔睦斫】祮栴}。

表示“恥辱；（尤指不公正的）惡名”，英文解釋為“a strong feeling of disapproval that most people in a society have about something, especially when this is unfair”舉個??：

There is no longer any stigma to being divorced.

離婚不再是什么恥辱的事了。

表示“侮辱”，英文解釋為“If someone or something is stigmatized, they are unfairly regarded by many people as being bad or having something to be ashamed of.”舉個??：

Children in single-parent families must not be stigmatized. 

單親家庭的孩子不應(yīng)該受到侮辱。

While much of the onus falls on leaders to create an inclusive and caring culture within their teams, you also have agency to decrease the stigma by having open and honest conversations with your manager and team about workloads, stress levels, and other mental health concerns.

雖然領(lǐng)導(dǎo)者有很大的責(zé)任在其團隊中創(chuàng)造一種包容和關(guān)懷的文化，但你也可以通過與你的經(jīng)理和團隊就工作量、壓力水平和其他心理健康問題進行開誠布公的對話來減輕羞恥感。

表示“責(zé)任；義務(wù)”，英文解釋為“If you say that the onus is on someone to do something, you mean it is their duty or responsibility to do it.”舉個??：

The onus is on companies and consumers to keep up with anti-virus updates.

公司和用戶有責(zé)任跟上殺毒軟件的更新。

電影《神偷艷賊》（Gambit）中的臺詞提到：as to how to bear the onus of your ridiculous expenses. 應(yīng)該如何承擔(dān)你造成的巨額開支。

4) Build a meaningful support network: The value of finding confidants at work or in school — people with mutual interests or those who understand your position and the challenges you face — cannot be understated. Find a peer you trust and who you can to talk authentically and honestly to about how you are feeling.

4）建立有意義的支撐網(wǎng)。在工作或?qū)W校中找到知己 -- 有共同興趣的人或理解你的立場和你所面臨的挑戰(zhàn)的人--的價值是不可低估的。找一個你信任的同齡人，你可以和他真實、坦誠地談?wù)撃愕母惺堋?/p>

confidant /?k?nf??d?nt/，英文解釋：Your confidant is a person you can discuss your private problems or feelings with. 知己，心腹。

??confidante 尤指女性，表示“紅顏知己”，英文解釋為“Your confidante is a woman you can discuss your private problems with.”舉個??：

You are her closest friend and confidante.

你是她最親密的朋友和紅顏知己。

If you don't already have a person like this, try expanding your circle by joining a committee or group based on your interests, attending social events (even virtually), and engaging colleagues or peers in conversation beyond your day-to-day work. While it can take time, having this kind of close friend is important for you to express your feelings, produce higher quality work, and have higher well-being.

如果你還沒有這樣的人，可以嘗試擴大你的圈子，根據(jù)你的興趣加入委員會或小組，參加社交活動（甚至可以是虛擬的），并讓同事或同輩參與日常工作以外的對話。雖然這可能需要時間，但擁有這樣的知己對你表達自己的感受，實現(xiàn)更高質(zhì)量的工作，擁有更高的幸福感都至關(guān)重要。