【倦怠心理】你不是懒你是倦怠了 · 识别与修复
共 2 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 【倦怠心理】你不是懒你是倦怠了 · 识别与修复 中英字幕 | 15:01 |
| P2 | 【倦怠心理】你不是懒你是倦怠了 · 识别与修复 无字幕 | 15:01 |
P1 · 【倦怠心理】你不是懒你是倦怠了 · 识别与修复 p01 中英字幕 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | hello and happy new year to everyone who's celebrating I'm really happy to | 大家好,新年快乐 |
| 0:05 | be back from Ukraine where I was celebrating Christmas with my family now | 从乌克兰回来 我和家人一起庆祝圣诞节 |
| 0:09 | I'm back making a video about burnout because some of you have been reaching | 我回来做一个视频 关于燃烧 因为你们中有些人已经到达 |
| 0:13 | out to me asking to talk about this topic so I've had one serious burnout in | 出来找我谈这个话题 所以我有一个严重的烧伤 |
| 0:18 | my life and it happened when I was applying to my dream college and it was | 我的生活和它发生 当我申请 我的梦想大学,它是 |
| 0:22 | honestly really intense because I was in a perpetual state of tiredness I was | 老实说,真的很激烈 因为我一直很累 |
| 0:28 | constantly working on my essays working on my exams preparing it took a lot of | 一直在写我的论文 在我的考试准备中 花了很多时间 |
| 0:33 | time and because of my ambition because I really really wanted to succeed I put | 时间和因为我的野心 因为我真的想要成功 我提出 |
| 0:38 | 200% in and it caused me to completely destroy my health and my sleep schedule | 200%的入场率让我完全毁了我的健康和睡眠日程 |
| 0:45 | right after I got my acceptance letter I was finally able to breathe out and let | 我收到验收信后 终于能呼吸出来 |
展开字幕全文（174 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | hello and happy new year to everyone who's celebrating I'm really happy to | 大家好,新年快乐 |
| 2 | be back from Ukraine where I was celebrating Christmas with my family now | 从乌克兰回来 我和家人一起庆祝圣诞节 |
| 3 | I'm back making a video about burnout because some of you have been reaching | 我回来做一个视频 关于燃烧 因为你们中有些人已经到达 |
| 4 | out to me asking to talk about this topic so I've had one serious burnout in | 出来找我谈这个话题 所以我有一个严重的烧伤 |
| 5 | my life and it happened when I was applying to my dream college and it was | 我的生活和它发生 当我申请 我的梦想大学,它是 |
| 6 | honestly really intense because I was in a perpetual state of tiredness I was | 老实说,真的很激烈 因为我一直很累 |
| 7 | constantly working on my essays working on my exams preparing it took a lot of | 一直在写我的论文 在我的考试准备中 花了很多时间 |
| 8 | time and because of my ambition because I really really wanted to succeed I put | 时间和因为我的野心 因为我真的想要成功 我提出 |
| 9 | 200% in and it caused me to completely destroy my health and my sleep schedule | 200%的入场率让我完全毁了我的健康和睡眠日程 |
| 10 | right after I got my acceptance letter I was finally able to breathe out and let | 我收到验收信后 终于能呼吸出来 |
| 11 | my body rest I was so exhausted that I would literally sleep for 14 hours a day | 我身体很疲惫 一天睡14小时 |
| 12 | and I wouldn't do anything productive or particularly creative at that time | 我那时不会做任何有成果或特别有创意的事 |
| 13 | it felt like I was recovering from a disease and thankfully I was able to | 我觉得我从疾病中恢复过来了 幸好我能够 |
| 14 | come back to my routine in just a few months burnout is probably one of the | 几个月后再来我的例行公事 可能就是其中之一 |
| 15 | most uncomfortable states you can be in and it mostly happens when the pressure | 最不舒服的状态,你可以进入 它大多发生在压力 |
| 16 | of work is so high that your body is just incapable of dealing with all of it | 工作太高了,你的身体无法应付一切 |
| 17 | so in this video I will share stages of burnout prevention strategies and signs | 所以在这部影片中,我将分享 燃烧阶段的预防策略和标志 |
| 18 | of burnout before it even happens | 烧掉之前 |
| 19 | first not everyone is equally susceptible to burnout it's mostly people who are in | 首先,不是每个人都一样容易被烧掉 大部分人都在里面 |
| 20 | fields that are very creative very unpredictable and that lead a lot of | 字段,这些字段非常有创意,非常不可预测,并且引领了很多 |
| 21 | innovation because they have more uncertainty into how to get things done | 创新,因为他们更不确定 如何做事情 |
| 22 | correctly for example a barista has more certainty into how to make good coffee | 比如说,一个女律师更确定 如何煮好咖啡 |
| 23 | for the client and if you compare a barista to a musician who doesn't know | 给客户,如果你比较一个律师 和一个不知道的音乐家 |
| 24 | if their next album is going to be a hit a musician is more susceptible to | 如果他们的下一张专辑 将是一个打击 音乐家更容易 |
| 25 | burnout because there is more uncertainty in their profession even if | 因为他们的行业更不确定 即便 |
| 26 | both work 12 hours a day the musician is going to be more susceptible to burnout | 两人每天工作12小时 音乐家更容易被烧掉 |
| 27 | if they experience more uncertainty in their life then people who are radical | 如果他们在生活中遇到更多的不确定性 那么那些激进的人 |
| 28 | workaholics are also more susceptible to burnout because they would rather | 工作狂也更容易被烧掉,因为他们宁愿 |
| 29 | sacrifice their well-being sometimes in order to finish all of their tasks if | 有时为了完成他们的全部任务而牺牲他们的福祉,如果 |
| 30 | you think you might be one of them I would strongly recommend you watch my | 你认为你可能是其中之一 我强烈建议你看着我 |
| 31 | last video on the philosophy of essentialism it would definitely help | 最后一段关于基本主义哲学的视频 肯定有帮助 |
| 32 | you to understand how to eliminate things that deplete your energy | 你明白如何消除消耗你精力的东西 |
| 33 | next point is hustle culture we all know that our society has been pushing hustle | 接下来的一点是皮条文化 我们都知道 我们的社会一直在推动皮条文化 |
| 34 | culture on us and I think that is fantastic for innovation and for | 我认为这对创新和 |
| 35 | accelerating the growth but unfortunately this culture does a very | 加速增长 但不幸的是,这种文化 |
| 36 | nurturing the current generation of workers of course it really depends on | 培养当代的工人 这当然要靠 |
| 37 | the company and field you're working in but now already half of us workers have | 公司和田地,你正在工作 但现在我们一半的工人已经 |
| 38 | been experiencing burnout and to me it's a crazy statistic this has brought a new | 对我来说,这是一个疯狂的统计 这带来了一个新的 |
| 39 | concept of quiet quitting where a worker would just do the bare minimum for their | 静静地退出的概念 在那里,一个工人只会做 他们的最低限度 |
| 40 | employer they wouldn't go an extra mile I think if a person feels inclined to | 如果有人喜欢的话 他们不会多走一英里 |
| 41 | it means that they're probably in the wrong place either in the wrong project | 意思是他们可能走错地方了 也可能走错地方了 |
| 42 | in the wrong task or in the wrong company but unfortunately there's way | 在错误的任务 或错误的公司 但不幸的是有办法 |
| 43 | too many people who are not blessed with an opportunity to choose to follow | 太多人没有机会选择跟随 |
| 44 | their passion or to even know what their passion is as a disclaimer there are | 他们的激情,甚至知道 他们的激情是什么 作为拒绝声明 |
| 45 | moments in life where overworking is okay for example you're in a situation | 在生活中,过度工作是好的 比如说,你的处境 |
| 46 | where the stakes are really high and the impact of your work is basically | 你的工作影响很大 |
| 47 | determining your future forever so in a situation like for me for example if I | 永远决定你的未来 以我为例 |
| 48 | apply to my dream college and I don't put the whole thousand percent of my | 申请上我的梦幻大学 而我却不把千分百的 |
| 49 | effort I'm gonna regret for the rest of my life so this is a good exception also | 我一辈子都会后悔的 所以这也是个好例外 |
| 50 | there are moments when you are completely filled with determination and | 有些时候你满怀决心 |
| 51 | and I want to read this beautiful tweet that I found yesterday this writer is | 我想读一下昨天我发现的这个作家 |
| 52 | saying there's no such thing as a work-life balance because the right work | 说工作与生活之间没有平衡 因为工作正确 |
| 53 | the kind that stokes the fire in your chest wakes you up in the morning with | 那种在你的胸膛里点燃火的 在早晨唤醒你 |
| 54 | ambition and passion demands you of your best will tip your life out of balance | 野心和激情要求你尽心尽力 让你的生活失去平衡 |
| 55 | in the most chaotic yet happiest way possible and I think this sounds very | 最混乱但最快乐的方式 我认为这听起来非常 |
| 56 | beautiful and I wish everyone was able to feel this emotion so intensely so now | 真美 我希望每个人都能 如此强烈的感受 |
| 57 | I'm gonna start talking about the four consecutive stages of burnout each stage | 我要开始谈论 连续四个阶段的燃烧 每个阶段 |
| 58 | brings you deeper into the rabbit hole and I think the deeper stage you get to | 带你深入到兔子洞里 我认为你进入了更深的舞台 |
| 59 | the more time it's gonna take for you to get out of it first stage honeymoon you | 越多的时间,你会 走出它的第一阶段蜜月你 |
| 60 | are starting to get obsessed with your work with your projects and you | 开始沉迷于你的工作 与你的项目 |
| 61 | basically feel like your creative juices are just flowing you're so happy and | 基本上感觉你的创意果汁只是流淌 你是如此快乐, |
| 62 | it's very very difficult to figure out that you're actually in the first stage | 很难理解你是否真的处在第一阶段 |
| 63 | of the burnout because you feel so good you're very optimistic about your | 因为你感觉很好,所以很乐观 |
| 64 | success and you have a very big reserve of motivation and energy inside of | 成功,你拥有巨大的 动力和能量储备 |
| 65 | yourself but there's one issue with this you start prioritizing your work before | 你自己,但有一个问题 你开始优先 你的工作之前 |
| 66 | all the other fields in life so all the other spheres of life like well-being | 生活中的所有其他领域 所以生活中的所有其他领域 比如幸福 |
| 67 | health relationships your partner your family it all starts to be less valued | 健康关系 你的伴侣 你的家人 这一切都变得不那么重视 |
| 68 | becoming obsessed with your work is probably the first sign that you need to | 沉迷于你的工作 可能是你需要的第一个迹象 |
| 69 | slow down and reevaluate your situation and your priorities second because in | 慢下来 重新评价你的处境和优先事项 |
| 70 | the first stage of the burnout you were not listening to your body you were not | 燃烧的第一阶段 你没有听到你的身体,你没有 |
| 71 | resting now you're getting to the stage of onset of stress normally when you get | 休息,现在你得到 开始压力阶段 当你得到正常 |
| 72 | tired you go and rest you go you watch tiktok you watch Netflix you lay down | 你累了,去休息,你去 看tiktok,看Netflix 你躺下来 |
| 73 | you take a bath shower and just sort of let your mind rest and your body rest | 你洗个澡 让你的心灵和身体安息 |
| 74 | but because you are so obsessed with your work you are not listening to your | 但是因为你对你的作品如此痴迷 你没有听你的 |
| 75 | body so now you're getting anxious and tired and irritated and you notice that | 所以现在你变得焦躁 疲惫和烦躁 你注意到 |
| 76 | your work is taking more time and more energy than you thought it would third | 你的工作需要更多的时间和精力 比你想象的第三 |
| 77 | frustration here you get to a point where the stress becomes more chronic and | 这里的挫折,你得到的一点 压力变得更 慢性和 |
| 78 | more persistent thankfully I did not get to the stage because my stressor which | 更坚持地感谢 我没有上台 因为我的压力者 |
| 79 | was the whole application process and all of the exams they quickly disappeared | 是整个申请过程 和所有考试 他们迅速消失 |
| 80 | as soon as I got the acceptance letter but it doesn't happen like that for | 我一收到接受信 就不会这样 |
| 81 | everyone some people spiral into a feeling of constant tiredness and | 每个人都有些 螺旋式的感觉 恒久疲惫和 |
| 82 | and irritation and anxiety from what I've read the only fix to a stage 3 | 从我读到第3阶段的 唯一修补 感到烦恼和焦虑 |
| 83 | burnout is a long sabbatical which can take anywhere from a few weeks to a few | 烧焦是一个很长的安息日 从几周到几周 |
| 84 | months for if you got to this point congratulations you got to the worst | 几个月来,如果你到了这一点 恭喜你得到了最糟糕的 |
| 85 | final stage called irreversible exhaustion this phase happens when you | 最后阶段称为不可逆转的耗尽 这个阶段发生在你 |
| 86 | reach your limit and you can't function as you normally would this leads to a | 达到极限,你就不能正常工作,这会导致 |
| 87 | complete mental and physical breakdown and it requires immediate professional | 精神和身体完全崩溃,需要立即专业人员 |
| 88 | help during my main burnout I was actually not aware that I was burnt out | 在主烧焦时帮忙 我其实不知道自己被烧焦了 |
| 89 | and it all seemed like a big challenge that I just had to push through just get | 这一切似乎是一个巨大的挑战 我不得不推 通过刚刚得到 |
| 90 | everything done but I got really scared when I realized that I am really tired | 一切都做了,但我真的害怕 当我意识到我真的很累了 |
| 91 | and nothing really inspires me and some people would tell you that oh burnout is | 没有什么真正激励我 有些人会告诉你,哦,燃烧是 |
| 92 | seasonal blues burnout means you're lazy it's fake it doesn't exist well these | 季节性蓝调燃烧意味着你懒惰 这是假的,它不存在好这些 |
| 93 | are the same types of people that will tell you that depression does not exist | 是那种会告诉你 抑郁症不存在的人 |
| 94 | or anxiety is a fake concept it's just for lazy weak people and what's funny is | 或者焦虑是一个假概念 它只是给懒惰的弱者 而有趣的是 |
| 95 | that most of these people would be like guys who like want to show off as how | 大多数人会像男人 谁喜欢炫耀 |
| 96 | like macho they are and how strong they are but never listen to these people I | 就像大男子主义 他们有多强壮 却从来不听这些人的话 |
| 97 | think all these comments come from a place of insecurity and burnouts happen | 这些评论都是来自一个不安全的地方, |
| 98 | to the best of us and it doesn't mean you're weak it only means that your mind | 这不代表你软弱 只意味着你的思想 |
| 99 | has been pushing you into the places that your body cannot endure yet beyond | 一直把你推到身体无法忍受的地方 |
| 100 | your physical capabilities and this is really cool I think it only signals | 你的身体能力,这真的很酷 我认为它只是信号 |
| 101 | mental strength but it's also a signal of incorrect prioritization and lack of | 精神力量,但它也是不正确的优先和缺乏 |
| 102 | balance in that specific period of your life the first main step is to become | 在你生命的这一段时间里 保持平衡 第一步是成为 |
| 103 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}意识到你的疲惫 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你绝对不能接受 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你绝对不能 | |
| 104 | underestimate it burnouts are not dependent on your location they're not | 低估它燃烧不取决于你的位置 他们不 |
| 105 | dependent on the season they are dangerous and they not only affect you | 视赛季而定,他们很危险,不仅影响你 |
| 106 | but they also affect your immediate environment first thing you have to do | 但也会影响你眼前的环境 首先你必须做 |
| 107 | is max out on your basic basic needs and a great example of this is looking at | 最大程度满足你的基本需要 这个伟大的例子就是 |
| 108 | Maslov's hierarchy of needs here to climb to the top of the pyramid you | 马斯洛夫的等级 需要在这里爬到金字塔的顶端 |
| 109 | first have to go through the first fundamental steps and gradually make | 首先必须经过最初的基本步骤,并逐渐地 |
| 110 | your way up to the top so if you're in any stage of your burnout you have to | 你上到顶端,所以如果你 在任何阶段你的烧焦,你必须 |
| 111 | distance yourself from the stressor and focus on rest rest means that you're not | 远离压力 专心休息意味着你不是 |
| 112 | mindlessly scrolling on the Instagram you're not binge watching a ton of TV | 在Instagram上漫无目的滚动,你不会看到一吨电视 |
| 113 | you're not learning you're just resting first physiological need you have to | 你没有学会你只是 休息的第一个生理需要你必须 |
| 114 | satisfy is sleep when I was burnt out I would literally sleep for 14 12 to 14 | 满足就是我被烧焦时的睡眠 我其实会睡到14 12到14 |
| 115 | hours a day which is a ton and I heard that it's even unhealthy to sleep for | 每天几小时都是一吨,我听说睡觉甚至不健康 |
| 116 | that amount of time but my body just needed it and we all listen to Andrew | 我的身体需要它 我们都听安德鲁的话 |
| 117 | Huberman and we all know that without good sleep everything crumbles | 休伯曼和我们都知道 没有好睡眠 一切都会崩溃 |
| 118 | literally everything crumbles second is food and fitness of course you have to | 其实每件破碎的事物 仅次于食物和身体健康 你当然必须 |
| 119 | get all the right nutrients for your body and have a nice well-balanced and | 得到你身体的所有营养 并有一个良好的平衡 |
| 120 | diverse diet also a light exercise helped me a lot it brought me a lot of | 各种饮食,还有轻度的锻炼 帮助了我很多 |
| 121 | dopamine so I remember in January of 2021 I actually started yoga journey | 多巴胺 所以我记得2021年1月 我开始瑜伽旅行 |
| 122 | with Adrian and she always does these yearly month-long challenges where she | 和阿德里安,她总是做这些 每年一个月的挑战 |
| 123 | would do yoga every single day make a video every day and it was very very | 每天都做瑜伽 每天都录影带,非常棒 |
| 124 | nice to follow it it had a profound impact on my well-being and I would fall | 很高兴能跟随它 对我的福祉产生了深远的影响 我会坠落 |
| 125 | into this beautiful meditative state where I would just rest and as a bonus | 进入这个美丽的冥想状态 我将只休息, 作为奖金 |
| 126 | I would get beautiful and light exercise and ever since then I've been | 我会得到美丽和光明的锻炼 从那时起,我一直在 |
| 127 | regularly doing yoga both with instructors and by myself and I see | 经常做瑜伽 无论是老师,还是我自己,我看到 |
| 128 | myself doing it for my entire life I actually think about attending some nice | 我一辈子都在做这个,我真想参加一些好活动 |
| 129 | retreat where I would do yoga and meditate so if you know about any yoga | 退后,我做瑜伽和冥想 如果你知道任何瑜伽 |
| 130 | retreats please drop in the comments or email me because I would really really | 务虚会请留言或发邮件给我 因为我真的会 |
| 131 | love to attend one third limit social media for me every time I do a digital | 爱参加三分之一的社交媒体 限制我每次做一个数字 |
| 132 | detox I feel fantastic afterwards I feel very productive and my mind is not | 解毒之后我觉得很奇妙 我觉得很有生产力 头脑也不好 |
| 133 | mindlessly scrolling and looking into all these tick-tocks and stuff and the | 毫无顾忌地卷卷 看着所有这些滴答之类的东西 |
| 134 | The issue with this content is that it's very unpredictable especially short-form | 这个内容的问题是,它非常不可预测 特别短的形式。 |
| 135 | content you might be watching something very funny or very very cute like for | 内容你可能看到的东西 很有趣或非常可爱喜欢 |
| 136 | example looking at a video of a cute dog or looking at outfits and then you | 看着可爱的狗的视频 或看衣服,然后你 |
| 137 | scroll and you see something really disturbing and really really stressful | 卷轴,你看到的东西 非常令人不安的,真的很紧张 |
| 138 | and it just completely triggers you it destroys your mood for another hour | 它会完全触发你 它会破坏你的心情 一小时 |
| 139 | every single thing that you see on social media impacts your brain and it | 在社交媒体上看到的每件事 都会影响你的大脑和大脑 |
| 140 | changes your mood so if you want to have peace and predictability within your | 改变你的心情,所以如果你想 在你的内心有和平和可预测性 |
| 141 | mental space just switch to long-form content don't do tick-tock or reels | 精神空间只是切换到长形式的内容 不做勾勾或折叠 |
| 142 | simply allow yourself to read a book or what's something that you know is not | 只是让你自己读一本书 或者什么是你知道的不是 |
| 143 | gonna trigger you burnouts of stage one and two are easiest to treat with just | 这会触发你燃烧 第一阶段和第二阶段 最容易治疗 |
| 144 | maxing out on your basic needs and resting focusing on rest but if you're | 尽量满足基本需要 专心休息 如果你是 |
| 145 | on stage three you would need a few months to go through a sabbatical or if | 在第三阶段,你需要几个月 度过一个安息日,或者如果 |
| 146 | you're on stage four you would even need professional help so this is your | 在第四舞台上 你甚至需要专业帮助 所以这是你的 |
| 147 | responsibility not to get really deep into this rabbit hole of course every | 有责任不真正深入 这个兔子洞,当然每一个 |
| 148 | situation is unique but there's this great prevention strategy which I always | 但有一个伟大的预防策略 我总是 |
| 149 | keep in mind to have a good balance this main thing is prioritization you | 记住保持良好的平衡 这主要事情是优先安排你 |
| 150 | probably already seen an Eisenhower matrix which is basically you sit to | 可能已经见过艾森豪威尔矩阵 基本上你坐在那里 |
| 151 | write all your tasks and you write four quadrants here you have urgent and | 写你的所有任务,你写四个四角 这里你有紧急, |
| 152 | important tasks urgent is not important non-urgent important blah blah basically | 紧急的重要任务 基本上不是紧急的重要任务 |
| 153 | you probably already seen it and I can show it to you here normally the tasks | 你可能已经看过了 我可以给你看 通常的任务 |
| 154 | in the important and not urgent quadrant slowly flow into the urgent quadrant | 在重要而不紧急的象限中 慢慢地流入紧急的象限 |
| 155 | when you procrastinate in them for too long and the more tasks you have in the | 当你在他们中间拖了太久 任务越多的时候 |
| 156 | the more stressed you actually become you just have to make sure that | 越紧张,你实际上变成 你只需要确保 |
| 157 | everything that you do is way before the deadline and if you do it before the | 你所做的一切都在最后期限之前 如果你在最后期限之前做 |
| 158 | deadline you're not getting stressed or deadline is coming close so the key is | 最后期限你不会受到压力 或最后期限快到了 所以关键是 |
| 159 | to never let these tasks flow into the urgent quadrant so that your urgent | 永远不要让这些任务 流入紧急的四象限,以便您的紧急 |
| 160 | important quadrant is always empty it's already dark outside so that was my | 重要的四角形总是空的 外面已经很黑了 |
| 161 | short story on burnout I think you cannot be your most productive and | 关于烧焦的短篇小说 我想你不可能是 你最有成果和 |
| 162 | if you are constantly exhausted and if you ever hear these people who are like | 如果你不断疲惫 如果你听过这些人 |
| 163 | oh I sleep four hours a day and I work 20 hours a day on my projects and my | 我每天睡4小时 每天工作20小时 |
| 164 | startups and stuff this is utter BS if you ever meet someone who says it | 初创和一些东西,这是绝对的BS 如果你遇到一个说它的人 |
| 165 | they're either lying or they're deliberately removing years from their | 他们要么说谎 要么是故意把多年从他们 |
| 166 | life I understand that people have different priorities in life and of | 我理解人们在生活和生活中有着不同的优先次序 |
| 167 | course there's space and time to max out and work when you see some fantastic | 当然有空间和时间去工作 当你看到一些奇妙的 |
| 168 | once-in-a-lifetime opportunities or you're really passionate you're really | 一生一次的机会 或者你真的很热情 |
| 169 | determined to work on something but this is not a sustainable practice you can't | 决心做点什么 但这不是你无法持续的做法 |
| 170 | live like that forever if you've been struggling with burnout please let me | 如果你一直苦苦挣扎 让我来 |
| 171 | know in the comments I would love to hear your story what helped you what was | 在评论中,我很想知道你的故事是什么帮助了你 |
| 172 | particularly hard about it do you need any advice and I would love to see how | 特别困难,你需要任何建议 我想看看如何 |
| 173 | we can help each other thank you very much for watching I'll see you in the | 我们能互相帮助 非常感谢你看着我,我会看到你在 |
| 174 | next episode | 下个插曲 |
该视频共有字幕 174 条。解锁更多字幕为会员功能，请移动到 价格
P2 · 【倦怠心理】你不是懒你是倦怠了 · 识别与修复 p02 无字幕 (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | hello and happy new year to everyone who's celebrating I'm really happy to | 大家好,新年快乐 |
| 0:04 | be back from Ukraine where I was celebrating Christmas with my family now | 从乌克兰回来 我和家人一起庆祝圣诞节 |
| 0:09 | I'm back making a video about burnout because some of you have been reaching | 我回来做一个视频 关于燃烧 因为你们中有些人已经到达 |
| 0:13 | out to me asking to talk about this topic so I've had one serious burnout in | 出来找我谈这个话题 所以我有一个严重的烧伤 |
| 0:18 | my life and it happened when I was applying to my dream college and it was | 我的生活和它发生 当我申请 我的梦想大学,它是 |
| 0:22 | honestly really intense because I was in a perpetual state of tiredness I was | 老实说,真的很激烈 因为我一直很累 |
| 0:28 | constantly working on my essays working on my exams preparing it took a lot of | 一直在写我的论文 在我的考试准备中 花了很多时间 |
| 0:33 | time and because of my ambition because I really really wanted to succeed I put | 时间和因为我的野心 因为我真的想要成功 我提出 |
| 0:38 | 200% in and it caused me to completely destroy my health and my sleep schedule | 200%的入场率让我完全毁了我的健康和睡眠日程 |
| 0:45 | right after I got my acceptance letter I was finally able to breathe out and let | 我收到验收信后 终于能呼吸出来 |
展开字幕全文（174 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | hello and happy new year to everyone who's celebrating I'm really happy to | 大家好,新年快乐 |
| 2 | be back from Ukraine where I was celebrating Christmas with my family now | 从乌克兰回来 我和家人一起庆祝圣诞节 |
| 3 | I'm back making a video about burnout because some of you have been reaching | 我回来做一个视频 关于燃烧 因为你们中有些人已经到达 |
| 4 | out to me asking to talk about this topic so I've had one serious burnout in | 出来找我谈这个话题 所以我有一个严重的烧伤 |
| 5 | my life and it happened when I was applying to my dream college and it was | 我的生活和它发生 当我申请 我的梦想大学,它是 |
| 6 | honestly really intense because I was in a perpetual state of tiredness I was | 老实说,真的很激烈 因为我一直很累 |
| 7 | constantly working on my essays working on my exams preparing it took a lot of | 一直在写我的论文 在我的考试准备中 花了很多时间 |
| 8 | time and because of my ambition because I really really wanted to succeed I put | 时间和因为我的野心 因为我真的想要成功 我提出 |
| 9 | 200% in and it caused me to completely destroy my health and my sleep schedule | 200%的入场率让我完全毁了我的健康和睡眠日程 |
| 10 | right after I got my acceptance letter I was finally able to breathe out and let | 我收到验收信后 终于能呼吸出来 |
| 11 | my body rest I was so exhausted that I would literally sleep for 14 hours a day | 我身体很疲惫 一天睡14小时 |
| 12 | and I wouldn't do anything productive or particularly creative at that time it | 我那时不会做任何有成果或特别有创意的事 |
| 13 | felt like I was recovering from a disease and thankfully I was able to | 感觉我从疾病中恢复过来了 幸好我能 |
| 14 | come back to my routine in just a few months burnout is probably one of the | 几个月后再来我的例行公事 可能就是其中之一 |
| 15 | most uncomfortable states you can be in and it mostly happens when the pressure | 最不舒服的状态,你可以进入 它大多发生在压力 |
| 16 | of work is so high that your body is just incapable of dealing with all of it | 工作太高了,你的身体无法应付一切 |
| 17 | so in this video I will share stages of burnout prevention strategies and signs | 所以在这部影片中,我将分享 燃烧阶段的预防策略和标志 |
| 18 | of burnout before it even happens first not everyone is equally susceptible to | 在它发生之前 并非每个人都同样容易 |
| 19 | burnout it's mostly people who are in fields that are very creative very | 烧掉的大多是那些在田野里 非常有创意的人 |
| 20 | unpredictable and that lead a lot of innovation because they have more | 无法预测,这引领了很多创新 因为他们有更多的 |
| 21 | uncertainty into how to get things done correctly for example a barista has more | 如何正确完成事情的不确定性,比如说,律师拥有更多的 |
| 22 | certainty into how to make good coffee for the client and if you compare a | 确定如何为客户煮好咖啡 如果你比较一个 |
| 23 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}一个不知道自己下张专辑会不会出手的音乐家 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我 | |
| 24 | a musician is more susceptible to burnout because there is more uncertainty in | 音乐家更容易被烧死 因为其中的不确定性更大 |
| 25 | their profession even if both work 12 hours a day the musician is going to be | 即使两人每天工作12小时 音乐家也会 |
| 26 | more susceptible to burnout if they experience more uncertainty in their | 如果它们遇到更多的不确定性,就更容易燃烧。 |
| 27 | life then people who are radical workaholics are also more susceptible to | 那么,那些激进的工作狂 也更容易受到 |
| 28 | burnout because they would rather sacrifice their well-being sometimes in | 因为他们宁愿牺牲他们的福祉 |
| 29 | order to finish all of their tasks if you think you might be one of them I | 如果你认为自己是其中之一... |
| 30 | strongly recommend you watch my last video on the philosophy of essentialism | 强烈推荐您观看我最后一段关于基本主义哲学的视频 |
| 31 | it would definitely help you to understand how to eliminate things that | 这绝对会帮助你理解如何消除那些 |
| 32 | deplete your energy next point is hustle culture we all know that our society has | 消耗你的能量 下一个要点是 拼命的文化 我们都知道 我们的社会有 |
| 33 | been pushing hustle culture on us and I think that is fantastic for innovation | 一直推动着我们的文化发展 我认为这对创新来说是太棒了 |
| 34 | and for accelerating the growth but unfortunately this culture does a very | 以及加速增长,但不幸的是,这种文化非常 |
| 35 | Of course it really depends on the company and field you're working in but | 当然,这真的取决于公司和领域 你的工作,但 |
| 36 | now already half of US workers have been experiencing burnout and to me it's a | 现在有一半的美国工人 经历了燃烧 对我来说,这是一个 |
| 37 | crazy statistic this has brought a new concept of quiet quitting where a worker | 疯狂的统计 带来了一个新的概念 静静地退出 工人 |
| 38 | would just do the bare minimum for their employer they wouldn't go an extra mile | 只能为他们的雇主做最低限度的工作 他们不会多走一英里 |
| 39 | I think if a person feels inclined to only do the bare minimum it means that | 我想如果一个人觉得只愿意做最起码的事 那意味着 |
| 40 | they're probably in the wrong place either in the wrong project in the wrong | 他们可能在错误的地方 要么在错误的项目 在错误的地方 |
| 41 | task or in the wrong company but unfortunately there's way too many | 任务或错误的公司 但不幸的是 太多 |
| 42 | people who are not blessed with an opportunity to choose to follow their | 那些没有机会选择跟随自己 |
| 43 | passion or to even know what their passion is as a disclaimer there are | 激情,甚至知道 他们的激情是什么 作为拒绝声明 |
| 44 | moments in life where overworking is okay for example you're in a situation | 在生活中,过度工作是好的 比如说,你的处境 |
| 45 | where the stakes are really high and the impact of your work is basically | 你的工作影响很大 |
| 46 | determining your future forever so in a situation like for me for example if I | 永远决定你的未来 以我为例 |
| 47 | apply to my dream college and I don't put the whole thousand percent of my | 申请上我的梦幻大学 而我却不把千分百的 |
| 48 | effort I'm gonna regret for the rest of my life so this is a good exception also | 我一辈子都会后悔的 所以这也是个好例外 |
| 49 | there are moments when you are completely filled with determination and | 有些时候你满怀决心 |
| 50 | motivation and I want to read this beautiful tweet that I found yesterday | 我想读一下我昨天找到的这个美丽的推特 |
| 51 | this writer is saying | 这个作家说 |
| 52 | there's no such thing as a work-life balance because the right work the kind | 工作与生活之间没有平衡 因为合适的工作就是那种 |
| 53 | that stokes the fire in your chest wakes you up in the morning with ambition and | 你胸前的火 让你早上怀着野心醒来 |
| 54 | passion demands you of your best will tip your life out of balance in most | 激情要求你尽心尽力 才能让你的生活失去平衡 |
| 55 | chaotic yet happiest way possible and I think this sounds very beautiful and I | 乱七八糟但最幸福的可能 我认为这听起来非常漂亮 我 |
| 56 | wish everyone was able to feel this emotion so intensely so now I'm gonna | 希望每个人都能如此强烈地感受到这种情感 所以我现在要... |
| 57 | start talking about the four consecutive stages of burnout each stage brings you | 开始谈论 连续四个阶段的燃烧 每阶段给你带来 |
| 58 | deeper into the rabbit hole and I think the deeper stage you get to the more | 更深入的兔子洞里 我认为你越深入的舞台 |
| 59 | time it's gonna take for you to get out of it first stage honeymoon you are | 是时候让你摆脱第一阶段的蜜月了 |
| 60 | starting to get obsessed with your work with your project and you basically feel | 开始沉迷于你的工作 与你的项目,你基本上感觉 |
| 61 | like your creative juices are just flowing you're so happy and it's very | 就像你的创造力在流淌 你是如此的快乐,它非常 |
| 62 | very difficult to figure out that you're actually in the first stage of the | 很难想象你是否真的处于第一阶段 |
| 63 | burnout because you feel so good you're very optimistic about your success and | 因为你感觉很好 你对自己的成功非常乐观 |
| 64 | you have a very big reserve of motivation and energy inside of yourself | 你内心有很强的动力和能量 |
| 65 | but there's one issue with this you start prioritizing your work before all | 但有一个问题 你开始优先工作 |
| 66 | the other fields in life so all the other spheres of life like well-being | 生活中的其他领域 所以生活的所有其他领域 比如幸福 |
| 67 | health relationships your partner your family it all starts to be less valued | 健康关系 你的伴侣 你的家人 这一切都变得不那么重视 |
| 68 | becoming obsessed with your work is probably the first sign that you need to | 沉迷于你的工作 可能是你需要的第一个迹象 |
| 69 | slow down and re-evaluate your situation and your priorities second because in | 慢下来,重新评价你的处境和重点 |
| 70 | the first stage of the burnout you were not listening to your body you were not | 燃烧的第一阶段 你没有听到你的身体,你没有 |
| 71 | resting now you're getting to the stage of onset of stress normally when you get | 休息,现在你得到 开始压力阶段 当你得到正常 |
| 72 | tired you go and rest you go you watch tik-tok you watch Netflix you lay down | 你累了,去休息,你去 看tik -tok,你看Netflix 你躺下来 |
| 73 | you take a bath shower and just sort of let your mind rest and your body rest | 你洗个澡 让你的心灵和身体安息 |
| 74 | but because you were so obsessed with your work you were not listening to your | 但是因为你太痴迷于你的工作 你没有听你的 |
| 75 | body so now you're getting anxious and tired and irritated and you notice that | 所以现在你变得焦躁 疲惫和烦躁 你注意到 |
| 76 | your work is taking more time and more energy than you thought it would third | 你的工作需要更多的时间和精力 比你想象的第三 |
| 77 | frustration here you get to a point where the stress becomes more chronic and | 这里的挫折,你得到的一点 压力变得更 慢性和 |
| 78 | thankfully I did not get to the stage because my stressor which was the whole | 幸好我没有上台 因为我的压力是整个 |
| 79 | application process in all of the exams they quickly disappeared as soon as I | 在所有考试中申请程序,一旦我一去就迅速消失 |
| 80 | got the acceptance letter but it doesn't happen like that for everyone some | 收到了验收信 但对于每个人来说都不是这样 |
| 81 | people spiral into a feeling of constant tiredness and constant cynicism and | 人们不断感到疲惫和愤世嫉俗 |
| 82 | irritation and anxiety from what I've read the only fix to a stage 3 burnout | 从我读到第3阶段的刺激和焦虑 |
| 83 | is a long sabbatical which can take anywhere from a few weeks to a few | 这是一个漫长的安息日 从几周到几周 |
| 84 | months for if you got to this point congratulations you got to the worst | 几个月来,如果你到了这一点 恭喜你得到了最糟糕的 |
| 85 | final stage called irreversible exhaustion this phase happens when you | 最后阶段称为不可逆转的耗尽 这个阶段发生在你 |
| 86 | reach your limit and you can't function as you normally would this leads to a | 达到极限,你就不能正常工作,这会导致 |
| 87 | complete mental and physical breakdown and it requires immediate professional | 精神和身体完全崩溃,需要立即专业人员 |
| 88 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我还没意识到自己被烧焦了 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我被烧死了 | |
| 89 | all seemed like a big challenge that I just had to push through just get | 似乎都是个大挑战,我只好坚持下去 |
| 90 | everything done but I got really scared when I realized that I am really tired | 一切都做了,但我真的害怕 当我意识到我真的很累了 |
| 91 | and nothing really inspires me and some people would tell you that oh burnout is | 没有什么真正激励我 有些人会告诉你,哦,燃烧是 |
| 92 | just seasonal blues burnout means you're lazy it's fake it doesn't exist well | 只是季节性蓝调的燃烧意味着你懒惰 这是假的,它并不存在 |
| 93 | these are the same types of people that will tell you that depression does not | 这些是同一类人 会告诉你抑郁症不会 |
| 94 | exist or anxiety is a fake concept it's just for lazy weak people and what's | 或焦虑是一个假概念 它只是懒惰的弱者 |
| 95 | funny is that most of these people would be like guys who like want to show off | 有趣的是,这些人中的大多数 会像男人 谁喜欢炫耀 |
| 96 | is how like macho they are and how strong they are but never listen to these | 他们是怎样的男子气概, 他们有多强大,但从来没有听这些 |
| 97 | people I think all these comments come from a place of insecurity and burnouts | 我认为所有这些评论都来自一个不安全和燃烧的地方 |
| 98 | happen to the best of us and it doesn't mean you're weak it only means that your | 发生在我们中最好的人身上 这并不意味着你软弱 只意味着你 |
| 99 | has been pushing you into the places that your body cannot endure yet beyond | 一直把你推到身体无法忍受的地方 |
| 100 | your physical capabilities and this is really cool I think it only signals | 你的身体能力,这真的很酷 我认为它只是信号 |
| 101 | mental strength but it's also a signal of incorrect prioritization and lack of | 精神力量,但它也是不正确的优先和缺乏 |
| 102 | balance in that specific period of your life the first main step is to become | 在你生命的这一段时间里 保持平衡 第一步是成为 |
| 103 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}意识到你的疲惫 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你绝对不能接受 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}你绝对不能 | |
| 104 | underestimated burnouts are not dependent on your location they're not | 被低估的燃烧不取决于你的位置 他们不是 |
| 105 | dependent on the season they are dangerous and they not only affect you | 视赛季而定,他们很危险,不仅影响你 |
| 106 | but they also affect your immediate environment first thing you have to do | 但也会影响你眼前的环境 首先你必须做 |
| 107 | is max out on your basic basic needs and a great example of this is looking at | 最大程度满足你的基本需要 这个伟大的例子就是 |
| 108 | the Maslov's hierarchy of needs here to climb to the top of the pyramid you | 马斯洛夫的等级 需要在这里爬到金字塔顶端 |
| 109 | first have to go through the first fundamental steps and gradually make | 首先必须经过最初的基本步骤,并逐渐地 |
| 110 | your way up to the top so if you're in any stage of your burnout you have to | 你上到顶端,所以如果你 在任何阶段你的烧焦,你必须 |
| 111 | distance yourself from the stressor and focus on rest rest means that you're not | 远离压力 专心休息意味着你不是 |
| 112 | mindlessly scrolling on Instagram you're not binge watching a ton of TV you're | 在Instagram上漫不经心地滚动 你没有在看一吨电视你 |
| 113 | not learning you're just resting first physiological need you have to satisfy | 没有学会你只是休息 第一个生理需要你必须满足 |
| 114 | is sleep when I was burnt out I would literally sleep for 14 to 12 to 14 hours | 当我被烧焦的时候,我会睡14到12到14小时 |
| 115 | a day which is a ton and I heard that it's even unhealthy to sleep for that | 一天是一吨,我听说 睡觉是不健康的 |
| 116 | amount of time but my body just needed it and we all listen to Andrew Huberman | 我的身体需要它 我们都听安德鲁·休伯曼的话 |
| 117 | and we all know that without good sleep everything crumbles literally everything | 我们都知道,没有良好的睡眠,一切都会崩溃 |
| 118 | crumbles second is food and fitness of course you have to get all the right | 倒塌的第二点是食物和身体健康 你当然要好好享受 |
| 119 | nutrients for your body and have a nice well-balanced and diverse diet also a | 身体的营养, 并有一个良好的 平衡和多样的饮食 |
| 120 | exercise helped me a lot it brought me a lot of dopamine so I remember in | 锻炼帮助了我很多 它带给我很多多巴胺 所以我记得 |
| 121 | January of 2021 I actually started yoga journey with Adrian and she always does | 2021年1月 我和Adrian开始瑜伽旅行 她总是这样 |
| 122 | these yearly month-long challenges where she would do yoga every single day make | 每年一个月的挑战 她每天做瑜伽 |
| 123 | a video every day and it was very very nice to follow it it had a profound | 每天录影带,我很高兴能跟随它 |
| 124 | impact on my well-being and I would fall into this beautiful meditative state | 影响我的福祉,我会陷入 美丽的冥想状态 |
| 125 | where I would just rest and as a bonus I would get beautiful and light exercise | 在那里我只愿意休息, 作为奖金,我会得到美丽和光明的锻炼 |
| 126 | and ever since then I've been regularly doing yoga both with instructors and by | 从那时起 我经常跟老师一起做瑜伽 |
| 127 | myself and I see myself doing it for my entire life I actually think about | 我和我自己一辈子都在想 |
| 128 | attending some nice retreat where I would do yoga and meditate so if you | 参加一些不错的退伍 在那里我会做瑜伽和冥想 如果你 |
| 129 | know about any yoga retreats please drop in the comments or email me because I | 任何瑜伽退场的事 请留言或发邮件给我 因为我 |
| 130 | would really really love to attend one third limit social media for me every | 真的很想参加三分之一的社交媒体 |
| 131 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我做了个数码解毒术 {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}我之后感觉棒极了 | |
| 132 | productive and my mind is not mindlessly scrolling and looking into all these | 生产,我的思想不是无意识的 滚动和审视所有这些 |
| 133 | tiktoks and stuff and the issue with this content is that it's very | tiktoks和东西 和这个内容的问题是,它非常 |
| 134 | unpredictable especially short-form content if you might be watching | 如果你可能正在观看的话, 特别简短的内容无法预测 |
| 135 | something very funny and very very cute but for example looking at a video of a | 一些非常有趣,非常可爱的东西 但是,比如看一个视频 |
| 136 | dog or looking at outfits and then you scroll and you see something really | 狗或看衣服,然后你滚动 看到一些真正的东西 |
| 137 | disturbing and really really stressful and it just completely triggers you it | 烦恼和真正的压力 完全触发了它 |
| 138 | destroys your mood for another hour every single thing that you see on | 破坏你的心情,一个小时 每一件你看到的东西 |
| 139 | social media impacts your brain and it changes your mood so if you want to have | 社交媒体影响你的大脑 它改变你的心情 所以如果你想要的话 |
| 140 | peace and predictability within your mental space just switch to long-form | 在你的精神空间里 和平和可预见性只是转换成长形 |
| 141 | don't do TikTok or Reels simply allow yourself to read a book or what's | 不要做TikTok或里尔斯 只是允许自己阅读一本书或什么 |
| 142 | something that you know is not gonna trigger you | 你知道的东西 不会触发你 |
| 143 | burnouts of stage one and two are easiest to treat with just maxing out on | 第一阶段和第二阶段的烧焦最容易用 最大程度的处理 |
| 144 | your basic needs and resting focusing on rest but if you're in stage three you | 你的基本需要和休息 专注于休息 但如果你处于第三阶段 |
| 145 | would need a few months to go through a sabbatical or if you're in a stage four | 需要几个月的假期 或者如果你处于第四阶段 |
| 146 | you would even need professional help so this is your responsibility not to get | 你甚至需要专业帮助 所以这是你的责任 |
| 147 | really deep into this rabbit hole of course every situation is unique but | 真正深入到这个兔子洞里 当然每个情况都是独特的 |
| 148 | there's this great prevention strategy which I always keep in mind to have a | 有个伟大的预防策略,我总是记得 |
| 149 | good balance this main thing is prioritization you probably already | 好平衡,这主要的事情 是优先 您可能已经 |
| 150 | seen an Eisenhower matrix which is basically you sit to write all your | 看到一个艾森豪威尔矩阵 它基本上是你坐 写你所有的 |
| 151 | tasks and you write four quadrants here you have urgent and important tasks | 您在此写入四个二次曲线, 您有紧急和重要的任务 |
| 152 | urgent is not important non-urgent important blah blah basically you | 紧急不是重要非紧急 重要的东西 基本上你 |
| 153 | probably already seen it and I can show it to you here normally the tasks in the | 可能已经看过了 我可以在这里展示给你看 通常的任务 |
| 154 | important and not urgent quadrant slowly flow into the urgent quadrant when you | 重要而不紧急的四角星 慢慢流入紧急四角星 |
| 155 | procrastinate in them for too long and the more tasks you have in the urgent | 拖延时间太长,你的任务越多 |
| 156 | quadrant the more stressed you actually become you just have to make sure that | 象限越大,你就会变得越紧张,你只需要确保 |
| 157 | everything that you do is way before the deadline and if you do it before the | 你所做的一切都在最后期限之前 如果你在最后期限之前做 |
| 158 | deadline you're not getting stressed when deadline is coming close so the key | 截止时间你不会在截止时间即将到来的时候紧张 所以关键 |
| 159 | is to never let these tasks flow into the urgent quadrant so that your urgent | 永远不要让这些任务流到紧急的四象限里 让你的紧急 |
| 160 | important quadrant is always empty it's already dark outside so that was my | 重要的四角形总是空的 外面已经很黑了 |
| 161 | short story on burnout I think you cannot be your most productive and | 关于烧焦的短篇小说 我想你不可能是 你最有成果和 |
| 162 | if you are constantly exhausted and if you ever hear these people who are like | 如果你不断疲惫 如果你听过这些人 |
| 163 | oh I sleep four hours a day and I work 20 hours a day on my projects and my | 我每天睡4小时 每天工作20小时 |
| 164 | startups and stuff this is utter BS if you ever meet someone who says it | 初创和一些东西,这是绝对的BS 如果你遇到一个说它的人 |
| 165 | they're either lying or they're deliberately removing years from their | 他们要么说谎 要么是故意把多年从他们 |
| 166 | life I understand that people have different priorities in life and of | 我理解人们在生活和生活中有着不同的优先次序 |
| 167 | course there's space and time to max out and work when you see some fantastic | 当然有空间和时间去工作 当你看到一些奇妙的 |
| 168 | once-in-a-lifetime opportunities or you're really passionate you're really | 一生一次的机会 或者你真的很热情 |
| 169 | determined to work on something but this is not a sustainable practice you can't | 决心做点什么 但这不是你无法持续的做法 |
| 170 | live like that forever if you've been struggling with burnout please let me | 如果你一直苦苦挣扎 让我来 |
| 171 | know in the comments I would love to hear your story what helped you what was | 在评论中,我很想知道你的故事是什么帮助了你 |
| 172 | particularly hard about it do you need any advice and I would love to see how | 特别困难,你需要任何建议 我想看看如何 |
| 173 | we can help each other thank you very much for watching I'll see you in the | 我们能互相帮助 非常感谢你看着我,我会看到你在 |
| 174 | next episode | 下个插曲 |
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