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内耗效应是指在群体心理中，由于社会或部门因不协调或矛盾造成的人力、物力等方面无谓的消耗而产生的负效应现象。这种效应经常发生在群体中。
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.
我们个人也有内耗：自我精神内耗，主要是由于人们对自己的不接受、纠结和自我批评，导致自己的身心因自我原因而消耗，这是一种人身伤害。
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!
随着时间的推移，工作和学习的效率变得极低，而且在严重的情况下，焦虑会转变为抑郁！
People with severe internal friction
have the following special characteristics:
内耗严重的人有以下特点
Many times they do not do anything, but they feel too tired.
很多时候什么都不做，他们也觉得太累了。
did not do well, and would continue to reflect and condemn myself after the fact, feeling that I was a failure.
表现不好，事后会继续反省和谴责自己，觉得自己是个失败者。
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.
由于害怕失败，很多事情拖到最后一刻才完成。最后陷入了拖延——自责——拖延的循环。
How can we change the
state of mental internal friction?
我们怎样才能改变精神内耗的状态？
Meditation practice
冥想练习
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.
每天起床后给自己15分钟做冥想练习，冥想有助于训练集中力。冥想时，人们安静地坐着，注意力集中在呼吸上。研究发现，以这种方式进行三个月的冥想训练将极大地提高大脑分配注意力的能力。
阅读习惯
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.
每周为自己制定一个阅读计划，并逐渐养成阅读习惯。你可以选择一些旨在改善缺点的书，通过读书来缓解工作压力，减少刷手机的频率，因为那些没有营养的短视频只会给你带来短暂的快乐。
Regular exercise
定期锻炼
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.
在压力大的环境中长时间工作会给身体和精神造成很大的负担。所以，你应该分配一些时间，定期做运动来缓解和放松身体疲劳。这将大大提高你的工作效率，也会改变你的身体机能。锻炼就像整容手术。这种影响是由内而外的，它会极大地增强你的自信。
克服懒惰
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.
所有精神内耗的根本原因是懒惰。我对自己的期望太高，但自己的力量无法实现自己的目标。想提高自己，却永远只是一个言语上的巨人。当一个行动上的矮子的生活，离他的目标越来越远，无法实现时，他选择“躺平”。这是一种长期的持续存在。冰冻三尺非一日之寒。我们能做的就是每天做一点改变。
Key points：
1. entanglement /ɪnˈtæŋɡlmənt/ 瓜葛；牵连；纠缠
So his romantic entanglements have put him in danger.
所以他的感情纠葛置他于危险之中了。
2. procrastination /prəʊˌkræstɪ'neɪʃ(ə)n/ 拖延
To not get lost in procrastination, you should take it one small step at time.
为了避免陷入拖延时间的困境，你应该每次采取一小步。
3. nutritious /nuˈtrɪʃəs/ 有营养的
It is always important to choose enjoyable, nutritious foods.
选择好吃的、营养价值高的食物总是很重要。
4. surgery /ˈsɜːrdʒəri/ 外科手术
He may need surgery to correct the problem.
要解决这个问题，他可能需要做外科手术。
