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ÀÛ¼ºÀÏ : 13/11/10
2014 ¼ö´É ¿Ü±¹¾î ¿µ¿ª(AÇü) 25¹ø Çؼ³
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2014³â ¼ö´É ¿Ü±¹¾î ¿µ¿ª 25¹ø Á¤´ä ¹× Çؼ³ - ¼Õ¹ü½Ä
 
25. ´ÙÀ½ ±ÛÀÇ ÁÖÁ¦·Î °¡Àå ÀûÀýÇÑ °ÍÀº?
 
Some people punish themselves when they are under time pressure. They delete all the games on their PC, they stop going for walks, and they don¡¯t spend time with their friends. They then have less pleasure in life and less balance ¡ª and their work performance actually declines. Break out of this pattern by paying more attention to relaxation and getting more involved in living when you are under pressure. Define clear time periods for this: half an hour for a walk, ten minutes to play a game on your PC, and so on. Your mind will become more creative during the break, and you will become mentally fitter. Free time without feelings of guilt will give you the strength to do high-quality work in the remaining time. Furthermore, a certain amount of recreation reduces the chances of developing stress-related disorders.
 
¨ç ÄÄÇ»ÅÍ °ÔÀÓ Áßµ¶ÀÇ ½É°¢¼º
¨è Á÷Àå ³» ´ëÀÎ °ü°èÀÇ Á߿伺
¨é ÁýÁ߷°ú ÇнÀ ´É·Â °£ÀÇ °ü°è
¨ê ÁËÃ¥°¨ÀÌ Á¤½Å °Ç°­¿¡ ¹ÌÄ¡´Â ¿µÇâ
¨ë ½Ã°£Àû ¾Ð¹ÚÇÏ¿¡¼­ÀÇ ÈÞ½ÄÀÇ Çʿ伺
 
1. ³»¿ëÇ®ÀÌ
½Ã°£Àû ¾Ð¹ÚÀ» ¹Þ°í ÀÖÀ» ¶§ ÈÞ½ÄÀ» ÅëÇØ Ã¢ÀǼº°ú ÀÛ¾÷ ¼öÇà·ÂÀ» Çâ»ó½Ãų ¼ö ÀÖ°í, ¶ÇÇÑ ½ºÆ®·¹½º °ü·Ã ÁúȯÀÇ ¹ß»ý °¡´É¼ºÀ» ÁÙÀÏ ¼ö ÀÖ´Ù´Â °ÍÀÌ ÀÌ ±ÛÀÇ ¿äÁöÀÌ´Ù. µû¶ó¼­ ¨ë°¡ ±ÛÀÇ ÁÖÁ¦·Î °¡Àå ÀûÀýÇÏ´Ù.
 
2. ±¸¹®Çؼ³
¨ç [Some people punish themselves when they are under time pressure. They delete all the games on their PC, they stop going for walks, and they don¡¯t spend time with their friends.]     ¡Øpunish oneself:½º½º·Î¸¦ ¹úÁÖ´Ù.  ¡Øwhen they are under time pressure:½Ã°£Àû ¾Ð¹ÚÀ» ¹Þ°í ÀÖÀ» ¶§(time pressure:½Ã°£Àû ¾Ð¹Ú)  ¡Øthey stop going for walks:»êÃ¥ÇÏ´Â °ÍÀ» Áß´Ü ÇÑ´Ù(stop ~ing:~ÇÏ´Â °ÍÀ» ¸ØÃß´Ù, stop to:~ÇϱâÀ§ÇØ ¸ØÃß´Ù, go for a walk:»êÃ¥ÇÏ´Ù.)       ¢Ñ¾î¶² »ç¶÷µéÀº ½Ã°£Àû ¾Ð¹ÚÀ» ¹Þ°í ÀÖÀ» ¶§ ½º½º·Î¿¡°Ô ¹úÀ» ³»¸°´Ù. ±×µéÀº °³Àοë ÄÄÇ»ÅÍ¿¡ ÀÖ´Â ¸ðµç °ÔÀÓÀ» »èÁ¦ÇÏ°í, »êÃ¥ÇÏ·¯ ³ª°¡´Â °ÍÀ» Áß´ÜÇÏ°í, Ä£±¸µé°ú ÇÔ²² ½Ã°£À» º¸³»Áö ¾Ê´Â´Ù.
 
¨è [They then have less pleasure in life and less balance ¡ª and their work performance actually declines.]   ¡Øwork performance:ÀÛ¾÷¼öÇà·Â, ±Ù¹«½ÇÀû ¡Ødecline:ÁÙ¾îµé´Ù, ¼èÅðÇÏ´Ù.    ¢Ñ±×·¸°Ô µÇ¸é ±×µéÀº »îÀÇ Áñ°Å¿òÀÌ ÁÙ¾îµé°í ±ÕÇü°¨ÀÌ Àû¾îÁ®¼­ ½ÇÁ¦·Î ÀÛ¾÷ ¼öÇà·ÂÀº °¨¼ÒÇÏ°Ô µÈ´Ù.
 
¨é [Break out of this pattern by paying more attention to relaxation and getting more involved in living when you are under pressure.]     ¡ØBreak out of this pattern:ÀÌ·¯ÇÑ ¹æ½Ä¿¡¼­ ¹þ¾î³ª¶ó ¡ØBreak out of: ~¿¡¼­ ¹þ¾î³ª´Ù, Å»ÇÇÇÏ´Ù. ¡Øby paying more attention to relaxation and getting more involved in living:È޽Ŀ¡ ´õ ÁÖÀǸ¦ ±â¿ïÀÌ°í »ýÈ°¿¡ ´õ ¿­ÁßÇÔÀ¸·Î½á(by ~ing: ~ÇÔÀ¸·Î½á, pay attention to:~¿¡ ÁÖÀǸ¦ ±â¿ïÀÌ´Ù. get involved in: ~¿¡ °ü¿©ÇÏ´Ù. ¿­ÁßÇÏ´Ù.  ¡Øpaying°ú gettingÀº by·Î ¿¬°áµÇ´Â º´·Ä°ü°è  ¡Øwhen you are under pressure:´ç½ÅÀÌ ¾Ð¹Ú°¨À» ¹ÞÀ» ¶§     ¢Ñ¾Ð¹Ú°¨À» ¹ÞÀ» ¶§ È޽Ŀ¡ Á» ´õ ÁÖÀǸ¦ ±â¿ïÀÌ°í »ýÈ°¿¡ Á» ´õ ¿­ÁßÇÔÀ¸·Î½á ÀÌ·¯ÇÑ ¹æ½Ä¿¡¼­ ¹þ¾î³ªµµ·Ï Ç϶ó.
 
¨ê [Define clear time periods for this: half an hour for a walk, ten minutes to play a game on your PC, and so on.]     ¡ØDefine clear time periods for this:ÀÌ°ÍÀ» À§ÇØ ºÐ¸íÇÑ ½ÃÇÑÀ» Á¤Ç϶ó(time periods:½ÃÇÑ, ½Ã°£°£°Ý)  ¡Ødefine:ÇÑÁ¤ÇÏ´Ù. ±ÔÁ¤ÇÏ´Ù, Á¤ÀǸ¦ ³»¸®´Ù. cf)confine:Á¦ÇÑÇÏ´Ù. ±¹ÇÑÇÏ´Ù. refine:Á¤Á¦ÇÏ´Ù, ´Ùµë´Ù. ¡Øhalf an hour for a walk:»êÃ¥Çϱâ À§ÇÑ 30ºÐ ¡Øten minutes to play a game on your PC:PC·Î °ÔÀÓÇϱâ À§ÇÑ 10ºÐ ¡Øand so on: ±âŸ µîµî(and so forth, etc.)      ¢ÑÀ̸¦ À§ÇØ »êÃ¥Çϱâ À§ÇÑ 30ºÐ, °³Àοë ÄÄÇ»ÅÍ·Î °ÔÀÓÇϱâ À§ÇÑ 10ºÐ, ±âŸ µîµî°ú °°ÀÌ ¸íÈ®ÇÑ ½ÃÇÑÀ» Á¤Ç϶ó.
 
¨ë [ Your mind will become more creative during the break, and you will become mentally fitter.]    ¡Øbecome more creative:º¸´Ù âÀÇÀûÀÌ°Ô µÇ´Ù.  ¡Øduring the break:ÈÞ½Ä ½Ã°£ µ¿¾È  ¡Øbecome mentally fitter:Á¤½ÅÀûÀ¸·Î º¸´Ù °Ç°­ÇØÁö´Ù.(fit:°Ç°­ÇÑ, fitter:´õ °Ç°­ÇÑ) cf) (get, grow, become) + Çü¿ë»ç: ~ÇÏ°Ô µÇ´Ù. (get, grow, become)+ºñ±³±Þ:´õ ~ÇÏ°Ô µÇ´Ù.      ¢ÑÈÞ½Ä ½Ã°£ µ¿¾È ¿©·¯ºÐÀÇ Á¤½ÅÀº º¸´Ù âÀÇÀûÀÌ°Ô µÉ °ÍÀÌ°í ¿©·¯ºÐÀº Á¤½ÅÀûÀ¸·Î º¸´Ù °Ç°­ÇØÁú °ÍÀÌ´Ù.
 
¨ì [Free time without feelings of guilt will give you the strength to do high-quality work in the remaining time]     ¡ØFree time without feelings of guilt:ÁËÃ¥°¨À» ´À³¢Áö ¾Ê´Â ÀÚÀ¯·Î¿î ½Ã°£(feeling of guilt:ÁËÃ¥°¨) ¡Øgive you the strength:´ç½Å¿¡°Ô ÈûÀ» ÁÖ´Ù(4Çü½Ä)¡¡¡Øthe strength to do high-quality work:¿ì¼öÇÑ ÀÛ¾÷À» Çس»´Â Èû(to do~´Â the strength¸¦ ¼ö½ÄÇÏ´Â Çü¿ë»çÀû ¿ë¹ý) ¡Øin the remaining time:³²¾ÆÀÖ´Â ½Ã°£¿¡¡¡¡¡¡¡¡¡¢ÑÁËÃ¥°¨À» ´À³¢Áö ¾Ê´Â ÀÚÀ¯·Î¿î ½Ã°£Àº ¿©·¯ºÐ¿¡°Ô ³²¾Æ ÀÖ´Â ½Ã°£¿¡ ¸Å¿ì ¿ì¼öÇÑ ÀÛ¾÷À» Çس»´Â ÈûÀ» Á¦°øÇÒ °ÍÀÌ´Ù.
 
¨í [Furthermore, a certain amount of recreation reduces the chances of developing stress-related disorders.]    ¡ØFurthermore:´õ±º´Ù³ª, ´õ±¸³ª ¡Øa certain amount of recreation:¾î´À Á¤µµÀÇ ÈÞ¾ç(ÁÖÀÇ: a amount of ´Ü¼ö¸í»ç + ´Ü¼öµ¿»ç, a number of º¹¼ö¸í»ç + º¹¼öµ¿»ç, the number of º¹¼ö¸í»ç + ´Ü¼öµ¿»ç, amounts of ´Ü¼ö¸í»ç + º¹¼öµ¿»ç) ¡ça number of ¿Í the number ofÀÇ µ¿»çÀÇ Â÷ÀÌÁ¡ ½ÃÇè ¾î¹ý ´Ü°ñ ¹®Á¦ÀÓ.  ¡Øthe chances of developing stress-related disorders:½ºÆ®·¹½º¿Í °ü·ÃµÈ ÁúȯÀ» ¹ß»ý½Ãų °¡´É¼º    ¢Ñ´õ ³ª¾Æ°¡, ¾î´À Á¤µµÀÇ ÈÞ¾çÀ» °®´Â °ÍÀº ½ºÆ®·¹½º¿Í °ü·ÃµÈ ÁúȯÀ» ¹ß»ý½Ãų °¡´É¼ºÀ» ÁÙÀδÙ.
 
3. ´Ü¾îÁ¤¸®
*work performance ÀÛ¾÷ ¼öÇà·Â, ±Ù¹« ½ÇÀû *break out of ~¿¡¼­ ¹þ¾î³ª´Ù *relaxation ÈÞ½Ä *get involved in ~¿¡ ¿­ÁßÇÏ´Ù, °ü¿©ÇÏ´Ù *define Á¤ÇÏ´Ù, ±ÔÁ¤ÇÏ´Ù *creative âÁ¶ÀûÀÎ *break ÈÞ½Ä, ½¬´Â ½Ã°£ *mentally Á¤½ÅÀûÀ¸·Î *guilt ÁË, ÁËÃ¥°¨ *high-quality ¸Å¿ì ¿ì¼öÇÑ, ¾çÁúÀÇ, °í±ÞÀÇ *remaining ³²Àº, ³²¾Æ ÀÖ´Â
 
4. Àü¹®Çؼ®
¾î¶² »ç¶÷µéÀº ½Ã°£Àû ¾Ð¹ÚÀ» ¹Þ°í ÀÖÀ» ¶§ ½º½º·Î¿¡°Ô ¹úÀ» ³»¸°´Ù. ±×µéÀº °³Àοë ÄÄÇ»ÅÍ¿¡ ÀÖ´Â ¸ðµç °ÔÀÓÀ» »èÁ¦ÇÏ°í, »êÃ¥ÇÏ·¯ ³ª°¡´Â °ÍÀ» Áß´ÜÇÏ°í, Ä£±¸µé°ú ÇÔ²² ½Ã°£À» º¸³»Áö ¾Ê´Â´Ù. ±×·¸°Ô µÇ¸é ±×µéÀº »îÀÇ Áñ°Å¿òÀÌ ÁÙ¾îµé°í ±ÕÇü°¨ÀÌ Àû¾îÁ®¼­ ½ÇÁ¦·Î ÀÛ¾÷ ¼öÇà·ÂÀº °¨¼ÒÇÏ°Ô µÈ´Ù. ¾Ð¹Ú°¨À» ¹ÞÀ» ¶§ È޽Ŀ¡ Á» ´õ ÁÖÀǸ¦ ±â¿ïÀÌ°í »ýÈ°¿¡ Á» ´õ ¿­ÁßÇÔÀ¸·Î½á ÀÌ·¯ÇÑ ¹æ½Ä¿¡¼­ ¹þ¾î³ªµµ·Ï Ç϶ó. À̸¦ À§ÇØ »êÃ¥Çϱâ À§ÇÑ 30ºÐ, °³Àοë ÄÄÇ»ÅÍ·Î °ÔÀÓÇϱâ À§ÇÑ 10ºÐ, ±âŸ µîµî°ú °°ÀÌ ¸íÈ®ÇÑ ½ÃÇÑÀ» Á¤Ç϶ó. ÈÞ½Ä ½Ã°£ µ¿¾È ¿©·¯ºÐÀÇ Á¤½ÅÀº º¸´Ù âÀÇÀûÀÌ°Ô µÉ °ÍÀÌ°í ¿©·¯ºÐÀº Á¤½ÅÀûÀ¸·Î º¸´Ù °Ç°­ÇØÁú °ÍÀÌ´Ù. ÁËÃ¥°¨À» ´À³¢Áö ¾Ê´Â ÀÚÀ¯·Î¿î ½Ã°£Àº ¿©·¯ºÐ¿¡°Ô ³²¾Æ ÀÖ´Â ½Ã°£¿¡ ¸Å¿ì ¿ì¼öÇÑ ÀÛ¾÷À» Çس»´Â ÈûÀ» Á¦°øÇÒ °ÍÀÌ´Ù. ´õ ³ª¾Æ°¡, ¾î´À Á¤µµÀÇ ÈÞ¾çÀ» °®´Â °ÍÀº ½ºÆ®·¹½º¿Í °ü·ÃµÈ ÁúȯÀ» ¹ß»ý½Ãų °¡´É¼ºÀ» ÁÙÀδÙ.
 
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