#每日英文閱讀
The 7 types of rest that every person needs
Have you ever tried to fix an ongoing lack of energy by getting more sleep — only to do so and still feel exhausted? If that’s you, here’s the secret: Sleep and rest are not the same thing, although many of us incorrectly confuse the two.
你曾經試著睡更久來彌補長久以來的疲勞，但沒想到睡完後還是覺得很累嗎？如果你有這樣的情形，跟你說一個秘密：睡覺和休息是兩回事，雖然我們很常錯把兩者劃上等號。
We go through life thinking we’ve rested because we have gotten enough sleep — but in reality we are missing out on the other types of rest we desperately need. The result is a culture of high-achieving, high-producing, chronically tired and chronically burned-out individuals. We’re suffering from a rest deficit because we don’t understand the true power of rest.
我們一直以來都以為睡飽了就是有休息到，但事實上卻都忽略了我們在其他層面上，可能也很需要喘口氣。雖然到最後擁有高成就、高產量，卻也被慢性疲勞找上門。歸根究柢就是沒有了解到休息的重要，才會深受「休息債」所苦。
Rest should equal restoration in seven key areas of your life.
生活中有七大層面，你都得儲存足夠的休息量。
The first type of rest we need is physical rest, which can be passive or active. Passive physical rest includes sleeping and napping, while active physical rest means restorative activities such as yoga, stretching and massage therapy that help improve the body’s circulation and flexibility.
第一種我們需要的是生理上的休息，這部分可分為消極型和積極型。消極型的生理休息包括睡覺和小憩，而積極型的則像是瑜珈、伸展、按摩療程這類型的舒緩活動，讓你改善血液循環，增加身體柔軟度。
The second type of rest is mental rest. Do you know that coworker who starts work every day with a huge cup of coffee? He’s often irritable and forgetful, and he has a difficult time concentrating on his work. When he lies down at night to sleep, he frequently struggles to turn off his brain as conversations from the day fill his thoughts. And despite sleeping seven to eight hours, he wakes up feeling as if he never went to bed. He has a mental rest deficit.
第二種是心理休息。你身邊有沒有一種同事，每天早上總是要喝上一大杯咖啡，時常焦躁、健忘，也很難專注在工作上？當他晚上躺到床上時，總是很難把大腦關機，心思都被白天的談話所占滿。即使睡足七到八小時，起床後還是覺得自己好像都沒睡到，而這就是欠缺心理休息的緣故。
The good news is you don’t have to quit your job or go on vacation to fix this. Schedule short breaks to occur every two hours throughout your workday; these breaks can remind you to slow down. You might also keep a notepad by the bed to jot down any nagging thoughts that would keep you awake.
好消息是，如果你欠缺心理休息，不必把工作辭掉或度假就可以恢復；只要制定簡單的休息時間，工作時每兩個小時就休息一下，這些短短的休息會提醒你要慢下來。而你可能也要在床頭放一個記事本，隨手記下擾亂睡意的想法。
The third type of rest we need is sensory rest. Bright lights, computer screens, background noise and multiple conversations — whether they’re in an office or on Zoom calls — can cause our senses to feel overwhelmed. This can be countered by doing something as simple as closing your eyes for a minute in the middle of the day, as well as by intentionally unplugging from electronics at the end of every day. Intentional moments of sensory deprivation can begin to undo the damage inflicted by the over-stimulating world.
第三種是感官休息。明亮的燈光、電腦螢幕、背景雜音和通訊軟體或辦公室裡混雜的交談聲，這些都有可能會讓我們的感官難以負荷。有幾種簡單的方法可以恢復疲憊的感官，像是在中午的時候閉眼休息一分鐘，或是刻意在一天的最後把電子產品關掉。故意切斷一些感官知覺讓我們得以從喧囂的世界中解脫，恢復原先所受到的傷害。
The fourth type of rest is creative rest. This type of rest is especially important for anyone who must solve problems or brainstorm new ideas. Creative rest reawakens the awe and wonder inside each of us. Do you recall the first time you saw the Grand Canyon, the ocean or a waterfall? Allowing yourself to take in the beauty of the outdoors — even if it’s at a local park or in your backyard — provides you with creative rest.
第四種叫做靈感修復。這種休息對那些需要解決問題或腦力激盪的人來說特別重要。靈感修復會重新喚醒我們內心的火花和創意。你還記得第一次看到大峽谷、海洋和瀑布的時候嗎？讓自己沉浸在戶外，即使只是在家裡附近的公園或是後院，都可以讓你獲得靈感修復。
Now let’s take a look at another individual — the friend whom everyone thinks is the nicest person they’ve ever met. It’s the person everyone depends on, the one you’d call if you needed a favor because even if they don’t want to do it, you know they’ll give you a reluctant “yes” rather than a truthful “no”. But when this person is alone, they feel unappreciated and like others are taking advantage of them.
現在，我們來看看另一種人—你身邊有沒有一個朋友，每個人都覺得他是生命中難得一遇的大好人，每個人都很依賴他，你需要幫忙時，即使他不願意，你知道他也會不太情願地點頭答應，而不是如實拒絕。不過，一旦這個人獨處時，就會覺得大家都得寸進尺，一直利用他。
This person requires emotional rest, which means having the time and space to freely express your feelings and cut back on people pleasing. Emotional rest also requires the courage to be authentic. An emotionally rested person can answer the question “How are you today?” with a truthful “I’m not okay” — and then go on to share some hard things that otherwise go unsaid.
這種人需要情緒休息，也就是擁有足夠的空間和時間，自由地表達自己的感受，不再「人人好」。想得到情緒休息，也必須鼓起勇氣做自己。有在確實執行情緒休息的人有辦法在別人問自己好不好時，實話說「我不好」，接著分享自己的心事，不自己一個人悶住。
If you’re in need of emotional rest, you probably have a social rest deficit too. This occurs when we fail to differentiate between those relationships that revive us from those relationships that exhaust us. To experience more social rest, surround yourself with positive and supportive people. Even if your interactions have to occur virtually, you can choose to engage more fully in them by turning on your camera and focusing on who you’re speaking to.
如果你需要情緒休息，你可能也同時擁有社交疲乏。如果我們無法分清哪些關係讓人放鬆，哪些又讓人筋疲力竭時，就會出現社交疲乏。想要在社交層面獲得休息，可以讓自己的身邊圍繞著正向又會鼓舞別人的人。即使這些互動式透過線上來進行，你也可以打開鏡頭、更專注在談話對象，讓自己更加融入。
The final type of rest is spiritual rest, which is the ability to connect beyond the physical and mental and feel a deep sense of belonging, love, acceptance and purpose. To receive this, engage in something greater than yourself and add prayer, meditation or community involvement to your daily routine.
最後一種是精神層面上的休息，也就是不只在身心靈得到休息，還感受到強烈的歸屬感、愛、接納和意義。想要達到這樣的境界，試著讓自己超脫自我，在日常生活中加入一些禱告、冥想或者社區參與等元素。
As you can see, sleep alone can’t restore us to the point we feel rested. So it’s time for us to begin focusing on getting the right type of rest we need.
如你所見，光是睡覺並不能讓我們覺得有休息到。所以該是時候讓我們把注意力放在自己需要休息的層面上了。
精選單字
ongoing 持續進行的
deficit 赤字、虧損
jot down 草草寫下
deprivation 剝奪、不足
inflict 遭受
cut back on 減少
revive 使放鬆
