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內耗效應是指在群體心理中，由于社會或部門因不協調或矛盾造成的人力、物力等方面無謂的消耗而產生的負效應現象。這種效應經常發生在群體中。
We individuals also have internal friction: self-spiritual internal friction, which is mostly caused by people’s non-acceptance, entanglement, and criticism of oneself, which leads to the consumption of one’s own mind and body due to self-cause, which is a kind of personal injury.
我們個人也有內耗：自我精神內耗，主要是由于人們對自己的不接受、糾結和自我批評，導致自己的身心因自我原因而消耗，這是一種人身傷害。
Over time, the efficiency of work and study becomes extremely low, and what's more, anxiety can range from anxiety to depression in severe cases!
隨著時間的推移，工作和學習的效率變得極低，而且在嚴重的情況下，焦慮會轉變為抑郁！
People with severe internal friction
have the following special characteristics:
內耗嚴重的人有以下特點
Many times they do not do anything, but they feel too tired.
很多時候什么都不做，他們也覺得太累了。
did not do well, and would continue to reflect and condemn myself after the fact, feeling that I was a failure.
表現不好，事后會繼續反省和譴責自己，覺得自己是個失敗者。
Because of fear of failure, many things are not done until the last minute. In the end, it fell into a cycle of procrastination-self-blame-procrastination.
由于害怕失敗，很多事情拖到最后一刻才完成。最后陷入了拖延——自責——拖延的循環。
How can we change the
state of mental internal friction?
我們怎樣才能改變精神內耗的狀態？
Meditation practice
冥想練習
Give yourself 15 minutes every day after getting up to do meditation practice, meditation helps the training of concentration. When meditation, people sit quietly and pay attention Focus on your breathing. Studies have found that training the meditation for three months in this way will greatly improve the brain's ability to allocate attention.
每天起床后給自己15分鐘做冥想練習，冥想有助于訓練集中力。冥想時，人們安靜地坐著，注意力集中在呼吸上。研究發現，以這種方式進行三個月的冥想訓練將極大地提高大腦分配注意力的能力。
閱讀習慣
Make a reading plan for yourself every week, and gradually develop the habit of reading. You can choose some books aimed at improving your shortcomings, and relax your work pressure by reading books , Reduce the frequency of swiping your phone, because those short videos that are not nutritious only give you short-term happiness.
每周為自己制定一個閱讀計劃，并逐漸養成閱讀習慣。你可以選擇一些旨在改善缺點的書，通過讀書來緩解工作壓力，減少刷手機的頻率，因為那些沒有營養的短視頻只會給你帶來短暫的快樂。
Regular exercise
定期鍛煉
Working in a high-pressure environment for a long time will have a great burden on both the body and the mind. So allocate some time for you and do some exercise regularly to relieve and relax your body fatigue. This will greatly improve your work efficiency and also change your body functions. Exercise is like plastic surgery. The impact is from the inside out, and it will greatly increase your self-confidence.
在壓力大的環境中長時間工作會給身體和精神造成很大的負擔。所以，你應該分配一些時間，定期做運動來緩解和放松身體疲勞。這將大大提高你的工作效率，也會改變你的身體機能。鍛煉就像整容手術。這種影響是由內而外的，它會極大地增強你的自信。
克服懶惰
The fundamental reason for all mental internal consumption is laziness. I have too high expectations of myself, but my own strength cannot achieve my goals. If I want to improve myself, I will always be a giant who speaks. The short man of action simply "lays flat" when his life is farther and farther away from his goal and cannot be achieved. This is a long-term persistence. Freezing three feet is not a day's cold. What we can do is to change a little every day.
所有精神內耗的根本原因是懶惰。我對自己的期望太高，但自己的力量無法實現自己的目標。想提高自己，卻永遠只是一個言語上的巨人。當一個行動上的矮子的生活，離他的目標越來越遠，無法實現時，他選擇“躺平”。這是一種長期的持續存在。冰凍三尺非一日之寒。我們能做的就是每天做一點改變。
Key points：
1. entanglement /?n?tæ?ɡlm?nt/ 瓜葛；牽連；糾纏
So his romantic entanglements have put him in danger.
所以他的感情糾葛置他于危險之中了。
2. procrastination /pr???kræst?'ne??(?)n/ 拖延
To not get lost in procrastination, you should take it one small step at time.
為了避免陷入拖延時間的困境，你應該每次采取一小步。
3. nutritious /nu?tr???s/ 有營養的
It is always important to choose enjoyable, nutritious foods.
選擇好吃的、營養價值高的食物總是很重要。
4. surgery /?s??rd??ri/ 外科手術
He may need surgery to correct the problem.
要解決這個問題，他可能需要做外科手術。
