(单词翻译:单击)
Welcome to the HBR IdeaCast from Harvard Business Review. I’m Allison Beard.
欢迎来到《哈佛商业评论》的HBR IdeaCast。我是艾莉森·比尔德。
Do you ever feel like it’s not one big thing stressing you out or getting you down, but a bunch of little things piling up, a client complaint, a coworker missing a deadline, a call from the kid’s school, an unexpected traffic, even your roommate’s dirty dishes in the sink?
你有没有觉得让你感到压力或沮丧的不是一件大事，而是累积起来的一堆小事，客户投诉，同事项目误期，孩子学校的电话，意外的交通状况，甚至是水槽里室友堆放的脏盘子?
These are what our guests today call microstresses, small annoyances that can snowball into big problems per performance, productivity, and physical and mental health without us even realizing it.
我们今天的嘉宾将它们称之为微压力，小小的烦恼，甚至在我们没有意识到的情况下，会滚雪球般变成大大的烦恼，影响着我们的每次工作表现、生产力以及身心健康。
They’re going to explain why that happens and what we can do about it.
他们会解释为什么会发生这种情况，以及对此我们能做些什么。
Karen Dillon is a former editor of Harvard Business Review.
凯伦·狄龙是《哈佛商业评论》的前编辑。
Rob Cross is a professor at Babson College and together they wrote the book The Microstress Effect and the HBR article, “The Hidden Toll of Microstress.”
罗布·克罗斯是巴布森学院的教授。他们共同撰写了《微压力效应》一书，《哈佛商业评论》文章《微压力的隐性代价》也是他们的作品。
Karen, Rob, welcome.
凯伦，罗布，欢迎你们。
Thank you, Allison. So good to be here.
谢谢，艾莉森。很高兴来到这里。
Yeah, thank you so much.
是的，非常感谢。
Big picture, how do you differentiate stress from microstress?
总体而言，你是如何区分压力与微压力的?
Stress is something we recognize and we know, I’ll call it macrostress for this purpose.
压力是我们认识和了解的概念，我将其称之为宏观压力。
Major life events, losing a job, health of a loved one, being in jeopardy, sick child, things like that.
生活中的重大事件，失业，爱人生病，陷入险境，孩子生病，诸如此类的事情。
We recognize them, we know how to respond to them, and we get empathy from other people about those major stresses.
我们识别到压力，我们知道如何应对，对这些主要压力，我们从其他人那里获得共鸣。
But microstressors are things that happen so quickly and so briefly with routine interactions in our day that our brains rarely recognize them.
但微压力发生得如此之快、如此之短，在我们的日常交互作用中，大脑很少能识别到。
So what happens is the microstresses are actually taking a toll on us, but we don’t actually even have the language to complain about all the small things. It’s just life, right?
事实就是，微压力实际上对我们造成了伤害，但我们甚至连抱怨这些小事的语言都没有。这就是生活，不是吗?
Our brains almost – our frontal lobes almost don’t recognize them.
我们的大脑前额叶几乎无法识别微压力。
They don’t register in the same way that a macrostress would.
它们不会像宏观压力那样被记录下来。
A macrostress triggers our normal fight or flight mechanisms for protecting ourselves.
宏观压力触发了我们正常的战斗、逃跑机制来保护自己。
But microstresses happen so briefly that we don’t remember that they happened.
但微压力发生的时间太短，以至于我们不记得它们发生过。
But at the same time, our body starts to register as if it were just layering and layering of a more macrostress.
但与此同时，我们的身体开始记录微压力，好像它是宏观压力的一个分层。
They still add up to something really significant.
它们积压起来会变成重大的事情。
You almost can’t remember why you’re tired at the end of the day, but your body knows it’s tired because your body has felt the impact of all those microstresses throughout the day.
在一天结束时，你几乎不记得自己为什么会累，但你会累是因为你的身体已经感受到了一整天所有这些微压力的影响。
And Rob, what are some common causes of microstress?
罗伯，造成微压力的常见原因是什么?
So what we could see is most of this microstresses that we’re focusing on are coming at us through connections in our lives, either professionally or personally.
我们可以看到，我们关注的大多数微压力都来自于我们生活中的关系，无论是职业上的，还是个人生活上的。
And again, they’re happening in small moments, things that we’re just conditioned to get through and get over each day.
同样，微压力发生在瞬间，是我们每天都习惯了要经历和克服的事情。
But the fact that they’re coming at us through relationships actually make them more profound than disassociated stress, like social justice issues or the war in Ukraine as an example.
但事实上，微压力来自于人际关系，人际关系压力实际上比社会正义问题或乌克兰战争等无关压力更深刻。
What we’re feeling when it comes at us gets spiked just a little bit more because of that emotion and the relationship.
当微压力来到我们面前时，我们的感受会因为这种情绪和关系而变得更加强烈。
