【华盛顿邮报】决定跳槽之前应该考虑清楚哪些问题 ？
Thinking about quitting your job? Ask these six questions first.
想辞职吗?先问这六个问题。
The Labor Department reported on Jan. 4 that 4.53 million people quit their jobs in November, breaking a record set in September and part of an almost year-long trend that has been dubbed 被称为；被称作 the “Great Resignation.” You might be tempted to join them: In July, Gallup found that 48 percent of U.S. workers were actively job-hunting or keeping an eye out for opportunities, a situation the polling organization labeled the “Great Discontent.”
美国劳工部(Labor Department) 1月4日报告称，11月有453万人辞职，打破了9月创下的纪录，这是持续近一年的“大辞职”趋势的一部分。你可能也会被诱惑加入他们的行列:今年7月，盖洛普(Gallup)发现，48%的美国员工正在积极找工作或密切关注机会，该民调机构将这种情况称为“极大的不满”。
As a psychologist, I’ve seen that discontent reflected 反映；反射；反应；表现
in my practice. Many of my patients have been doing much more soul-searching about their jobs than before the coronavirus blew up our lives.
作为一名心理学家，我在实践中看到了这种不满情绪。与冠状病毒毁掉我们的生活之前相比，我的许多患者对自己的工作进行了更多的自我反省。
Some, especially women, are deciding that carrying on with their jobs is not sustainable or worthwhile during the pandemic’s upheaval. This is consistent with statistics indicating there were about 2.3 million fewer women in the workforce in February 2021 than a year earlier, and about 1.8 million fewer men.
一些人，特别是妇女，认为在大流行动荡期间继续工作是不可持续的，也不值得。这与统计数据一致，该数据显示，2021年2月，劳动力中的女性比一年前减少了约230万，男性减少了约180万。
You may be wondering how to assess whether it’s time for you to move on from your job. Here are six questions that can help you make that decision.
你可能想知道如何评估现在是否该跳槽了。这里有六个问题可以帮助你做出决定。
1.Is my job fulfilling my basic needs?
A job should, at the very least, provide a living wage, safe working conditions, sick leave, and health and disability insurance, said Jay Spence, psychologist and chief product officer at Uprise Health, in Irvine, Calif.
1.我的工作能满足我的基本需求吗?
加州欧文市upprise health公司的心理学家兼首席产品长斯宾塞(Jay Spence)说，一份工作至少应该提供足以维持生活的工资、安全的工作环境、病假以及健康和残疾保险。
“The pandemic has unfortunately exposed how many jobs don’t even meet workers’ most basic biological and safety needs,” Spence said. While this is particularly true for those in minimum-wage jobs, skilled and knowledge-based workers also have faced inadequate covid-mitigation procedures at work, and insufficient sick leave and health insurance.
斯宾塞说:“不幸的是，大流行暴露了有多少工作甚至不能满足工人最基本的生物和安全需求。”虽然这对那些从事最低工资工作的人来说尤其如此，但技术熟练和知识型工人在工作中也面临着不充分的缓解covid- 19的程序，以及不足的病假和医疗保险。
When a person feels beaten down by trying to make ends meet 使收支相抵；量入为出；收支平衡 and by constant fear of getting sick at work, it may not seem the time to ask this question, and it may be difficult to find the time and energy to look for other employment. But Claudia Bernhard-Oettel, professor of organizational psychology at Sweden’s Stockholm University is urging workers to try.
当一个人因努力维持生计和不断担心工作中生病而感到疲惫不堪时，可能就没有时间问这个问题了，也可能很难找到时间和精力去寻找其他工作。但是瑞典斯德哥尔摩大学的组织心理学教授Claudia Bernhard-Oettel鼓励员工去尝试一下。
“You might feel trapped, like you have no options,” she said. “But this is the time to try to make a change, as employers are desperate for workers. And studies show that when people who feel trapped manage to make a change, they do end up feeling better.”
“你可能会觉得被困住了，好像你别无选择，”她说。“但现在是做出改变的时候了，因为雇主迫切需要员工。”研究表明，当那些感觉陷入困境的人设法做出改变时，他们最终会感觉更好。”
2.Is my workload manageable and sustainable?
With all the pandemic stressors, such as helping kids with online school, 43 percent of employees report they have felt overloaded at work. But this problem predates 填早于…的日期；在日期上早于[先于] the pandemic.
2.我的工作量是可控的和可持续的吗?
由于所有的大流行压力源，比如帮助孩子上在线学校，43%的员工表示他们感到工作超负荷。但这个问题在大流行之前就存在了。
Christina Maslach, professor emerita （尤指女性从学院或大学）退休后保留头衔的，荣誉退休的 of psychology at the University of California at Berkeley, said her research over the past couple of decades had shown that “people were increasingly receiving messages from their bosses that ‘we’re having to do more with less.’ ” However, she said, “constantly asking people to run a marathon at a sprinter’s pace is unsustainable.”
加州大学伯克利分校(University of California at Berkeley)心理学荣誉退休教授克里斯蒂娜·马斯拉奇(Christina Maslach)说，她在过去几十年的研究表明，“人们越来越多地从老板那里收到‘我们必须用更少的钱做更多的事’的信息。”然而，她说，“不断要求人们以短跑运动员的速度跑马拉松是不可持续的。”
Maslach, who co-authored “The Truth About Burnout 燃尽；职业倦怠；火爆狂飙: How Organizations Cause Personal Stress and What to Do About It, said job burnout is made up of a trifecta of elements: suffering a chronic stress response; maintaining a hostile or cynical attitude toward one’s job; and having a negative assessment of oneself. Burnout, in turn, is related to depression, insomnia and substance abuse, as well as cardiovascular, gastrointestinal and pain problems, among other conditions.
马斯拉奇是《职业倦怠的真相:组织如何造成个人压力以及如何应对》(The Truth About Burnout: How Organizations Cause Personal Stress and What to Do About It)一书的合著者。他说，职业倦怠由三个因素组成:长期的压力反应;对工作持敌对或玩世不恭态度的;以及对自己的负面评价。而过度劳累则会导致抑郁、失眠和药物滥用，以及心血管、胃肠和疼痛等问题。
If your workload has been unmanageable for a while and you feel a constant time pressure that is crowding out anything else in your life, it’s time for change. You can ask for a reduction in job demands, such as the number of clients you serve or the hours you work, or an increase in resources, such as support from a supervisor and co-workers, technical help and more.
如果你的工作量已经有一段时间无法管理，你感到持续的时间压力，挤占了你生活中的其他事情，是时候改变了。你可以要求减少工作需求，比如你服务的客户数量或工作时间，或者增加资源，比如来自主管和同事的支持、技术帮助等。
“We can’t wait for organizations to give us what we need,” said Rebecca Longman, a business psychologist in Wilton, Conn., and the author of “Let’s Love to Work: How People Create Careers They Love.” “We need to be agents of change and take control back to benefit ourselves and our co-workers.”
“我们不能等着机构来给我们需要的东西，”康涅狄格州威尔顿的商业心理学家丽贝卡·朗曼(Rebecca Longman)说，她著有《让我们热爱工作:人们如何创造自己热爱的职业》(Let 's Love to Work: How People Create Careers They Love)一书。“我们需要成为变革的推动者，夺回控制权，让自己和同事都受益。”
If you make such a request and it fails to result in the relief you need, it might be time to look for another job.
如果你提出了这样的要求，却没有得到你需要的帮助，那可能是时候去找另一份工作了。
3.Do I have a trusted community at work?
One of the most important human needs is feeling as if one belongs to a group. Good relationships with supervisors, supervisees and co-workers are related to higher job satisfaction. In my work as a therapist, I often hear about how much connection or disconnection from people at work affects my patients’ well-being.
3.我在工作中有一个值得信赖的团队吗?
人类最重要的需求之一就是归属感。与上司、上司和同事的良好关系与较高的工作满意度相关。在我作为一名治疗师的工作中，我经常听到这样的说法:与同事的联系或疏离对我的病人的健康有多大的影响。
“Building or maintaining a sense of community at work is particularly hard in a remote work environment,” Spence said. This disconnect might explain why 39 percent of workers report feeling frustrated with colleagues, managers and leadership. If you feel disengaged from your work colleagues, try proposing提议；提议阶段 group activities or one-on-one meetings, as well as prioritizing collaboration when working in-person 亲身的；在场的.
斯宾塞说:“在远程工作环境中，建立或保持一种团队意识尤其困难。”这种脱节或许可以解释为什么39%的员工表示对同事、经理和领导感到沮丧。如果你感觉与同事的关系疏远了，试着提议小组活动或一对一会议，以及在面对面工作时优先考虑合作。
A bigger problem is a workplace culture characterized by low empathy and compassion, and high hostility, discrimination or even bullying. “In these environments, burnout is likely to happen,” Maslach said.
一个更大的问题是，职场文化的特点是缺乏同理心和同情心，以及高度的敌意、歧视甚至欺凌。马斯拉奇说:“在这些环境下，很可能会出现工作倦怠。”
Fair and equitable treatment is crucial to how employees feel at work. A particularly injurious characteristic of unhealthy workplaces is lack of “psychological safety” — for instance, being afraid to speak up about problems because you can’t trust that others will help you and not punish you.
公平公正的待遇对于员工在工作中的感受至关重要。不健康工作场所的一个特别有害的特征是缺乏“心理安全”——例如，害怕说出问题，因为你不相信别人会帮助你，而不会惩罚你。
If you’ve tried to point out or change toxic aspects of your work culture to no avail or, worse, if you have been burned after doing so, the best recourse might be to look for employment elsewhere.
如果你曾试图指出或改变你的工作文化中有害的方面，但却无济于事，或者更糟的是，如果你在这样做后被炒鱿鱼，最好的办法可能是另谋高就。
4.Am I receiving adequate rewards?
Regular pay is the most obvious reward that may have become even more important during the pandemic. One survey found that a third of employees think their mental health is affected by being underpaid. In addition to salaries, workers are looking for appreciation through bonuses and increased benefits such as college tuition, child care or vacation time.
4.我是否得到了足够的奖励?
固定薪酬是最明显的奖励，在大流行期间可能变得更加重要。一项调查发现，三分之一的员工认为工资过低影响了他们的心理健康。除了工资，员工们还希望通过奖金和更高的福利(如大学学费、育儿费或假期)得到赏识。
Research suggests that positive feedback and verbal recognition also can be powerful incentives, especially when they are frequent, specific and timely. Unfortunately, 28 percent of workers say they have not felt recognized or appreciated for their work during the pandemic.
研究表明，积极反馈和口头识别也可以是强有力的激励，特别是当它们是频繁的、具体的和及时的。不幸的是，28%的员工表示，他们在疫情期间的工作没有得到认可或赞赏。
“People leave when they don’t feel respected by their boss,” said Anthony C. Klotz, associate professor of management at the Mays Business School, Texas A&M University, who coined the term the “Great Resignation.” “And they leave when they don’t have a sense that their work is important and valued.”
得克萨斯农工大学梅斯商学院的管理学副教授安东尼·c·克鲁兹说:“当人们感到不受老板尊重时，他们就会离职。”他是“大辞职”一词的发明者。“当他们觉得自己的工作不重要、不受重视时，就会离开。”
Finally, skill development and career advancement were found to be among the most important factors contributing to job satisfaction and employee retention. “Learning opportunities keep people from considering other job options,” Bernhard-Oettel said.
最后，技能发展和职业晋升被发现是影响工作满意度和员工保留率的最重要因素。Bernhard-Oettel说:“学习机会使人们不会考虑其他工作选择。”
So, assess how much you are getting out of your job in terms of monetary and non-monetary compensation, as well as growth opportunities, and decide whether it is commensurate with what you are giving to your job. And whether the rewards are meeting your and your family’s needs.
因此，评估一下你从工作中得到的报酬，包括金钱报酬和非金钱报酬，以及发展机会，并判断它是否与你为工作付出的相符。奖励是否满足了你和你家人的需求。
5.How does my job fit into my life?
The pandemic has provided a chance to step back and examine our jobs in the context of our full lives. “Many people were asking, ‘Is my job worth all the sacrifices I’ve been making with my family and my health?’ ” Klotz said. “My research found that these pandemic epiphanies have been contributing to the rise in resignations.”
5.我的工作是如何融入我的生活的?
这场大流行病提供了一个机会，让我们可以退一步，在我们完整的生活背景下审视我们的工作。“很多人都在问，‘我的工作值得我为家庭和健康做出的牺牲吗?’”克鲁兹说。“我的研究发现，这些对流行病的突然显现是导致辞职人数上升的原因。”
Nancy Rothbard, professor of management and deputy dean of the Wharton School at the University of Pennsylvania, said higher stress during the pandemic drove many to examine what is really important and central to them, leading to different choices than they might have considered before. “Being at home also allows for a wholistic assessment of personal and social roles or identities,” she said.
宾夕法尼亚大学(University of Pennsylvania)沃顿商学院(Wharton School)副院长、管理学教授南希·罗斯巴德(Nancy Rothbard)表示，大流行期间的更高压力促使许多人审视对他们来说真正重要和核心的东西，导致他们做出了与之前可能考虑的不同的选择。“待在家里也可以对个人和社会角色或身份进行全面评估，”她说。
For example, ask yourself whether your job is aligned with who you want to be as a person and whether you can get behind your organization’s values. Ideally, a job “should provide at least some purpose in your life, beyond a paycheck,” Maslach said.
例如，问问自己，你的工作是否与你想成为的人一致，你是否能支持公司的价值观。理想情况下，一份工作“至少应该为你的生活提供一些目标，除了薪水，”马斯拉奇说。
Having control over how and when you do your work, and over decisions that affect your job, have also been shown to strongly affect job satisfaction and well-being. For example, almost half of employees were still working from home to some extent in October and most expected the flexibility to continue, according to a Gallup survey. If it didn’t, a third of them said they were extremely likely to look for another job.
控制工作的方式和时间，以及影响工作的决定，也会极大地影响工作满意度和幸福感。例如，盖洛普(Gallup)的一项调查显示，10月份，近一半的员工仍在一定程度上在家办公，大多数人预计这种灵活性将继续存在。如果没有，三分之一的人说他们极有可能再找一份工作。
6.Have I tried to make my current job better?
Finally, make sure to consider whether your job can be improved before you leave it. “It’s good to assess if your current job is fulfilling 让人感觉有意义的；令人满足的 or could be potently fulfilling,” Rothbard said. If your job has potential, you should try to realize it before you quit.
6.我有没有努力改善我目前的工作?
最后，在离职前一定要考虑一下你的工作是否还可以改进。罗斯巴德说:“评估一下你目前的工作是否令人满意，或者可能非常令人满意，这是很好的。”如果你的工作有潜力，你应该在辞职前试着意识到这一点。
“It’s always worthwhile to advocate for yourself and try to ask for what you want,” Longman said. “Whether it works or not, you will learn more about your organization and yourself, and that can guide your decisions.”
朗曼说:“为自己辩护，争取自己想要的东西总是值得的。”“不管它是否有效，你都会对公司和自己有更多的了解，从而指导你的决策。”
Also, keep in mind that a job change isn’t guaranteed to bring happiness, as two 2021 studies demonstrated. German research showed that workers who quit their jobs to become self-employed had lower well-being after making the change than they had predicted. And an Australian study found that a year into a job change, employees had lower job satisfaction than before leaving.
此外，请记住，正如2021年的两项研究所证明的那样，换工作并不能保证带来幸福。德国的一项研究表明，那些辞去工作去自主创业的人在做出改变后的幸福感比他们预期的要低。澳大利亚的一项研究发现，换工作一年后，员工的工作满意度比离职前更低。