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工作不顺时，一门课能改变什么？文章介绍加拿大魁北克大学蒙特利尔分校 10 月 29 日发表在美国心理学会旗下《咨询心理学期刊》上的一项随机对照试验。先解释课程基础——接纳承诺疗法（ACT）：不硬推开痛苦的想法，而是觉察它们，同时为自己看重的事情行动。接着交代参与者：164 名讲法语的成年人，有人转行或倦怠，有人找工作，近一半没有稳定的长期工作。然后说明方法：随机分成两组，一组上七周线上课，另一组先等待。结果显示，上课的人幸福感更好、痛苦更少，效果持续到第 17 周。但出乎意料的是，他们并没有更投入职业；研究者推测，看清自己的价值观不一定把人引回现在的工作。最后交代局限，以及课程材料可免费使用。阅读时可留意 Instead of、However、while 如何表达对比与转折，以及 may、suggests 等表示推测的词。

正文

Losing a job, feeling burned out or not knowing what to do next can affect far more than working hours. A new study from Canada suggests that a short group course may help people in these situations feel better, even when their work problems remain. The research was published on 29 October in the Journal of Counseling Psychology, which is published by the American Psychological Association.

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失业、感到职业倦怠，或者不知道下一步该做什么，影响的远不只是工作时间。加拿大一项新研究表明，一门简短的团体课程或许能帮助处于这些处境的人感觉好一些，即使他们的工作问题依然存在。这项研究于 10 月 29 日发表在美国心理学会出版的《咨询心理学期刊》上。

The course is based on acceptance and commitment therapy, often called ACT. Instead of pushing away painful thoughts and feelings, people learn to notice them and still act on what matters to them. Simon Grégoire of the University of Quebec in Montreal, the senior author, said the team hoped people would become more “psychologically flexible“ and less likely to get stuck.

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这门课程以接纳承诺疗法（简称 ACT）为基础。人们不去推开痛苦的想法和感受，而是学着觉察它们，同时仍然为自己看重的事情行动。资深作者、魁北克大学蒙特利尔分校的 Simon Grégoire 说，团队希望参与者在心理上变得更“灵活”，不那么容易陷入困境。

The study included 164 French-speaking adults in Quebec. Their average age was 42, and about 81% were women. Some were changing careers or felt burned out, while others were trying to choose a career or find a job. Just over half had permanent jobs. The rest were in temporary work, worked for themselves, had no job or were on sick leave. Grégoire said such workers are rarely studied, although their numbers are rising.

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研究纳入了魁北克 164 名讲法语的成年人。他们的平均年龄为 42 岁，约 81% 为女性。有些人正在转换职业或感到倦怠，另一些人则在努力选择职业或寻找工作。略多于一半的人有长期工作，其余的人做临时工作、自雇、没有工作或正在休病假。Grégoire 说，这类劳动者很少被研究，尽管他们的人数正在增加。

Participants were randomly placed in two groups. One group joined seven weekly online sessions, each lasting two and a half hours. The other group waited and took the course later. In the sessions, people talked about difficult feelings linked to work, decided what mattered to them, and made plans to reach goals that fitted those values. They also did mindfulness exercises and homework.

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参与者被随机分到两组。一组参加每周一次、共七次的线上课程，每次两个半小时；另一组先等待，之后再参加课程。课上，人们谈论与工作有关的困难感受，确定什么对自己重要，并制定计划去实现符合这些价值观的目标。他们还做正念练习和课后作业。

Compared with the waiting group, people who took the course reported better well-being, more meaning in their working lives and less distress. These gains lasted to week 17, about nine weeks after the course ended.

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与等待组相比，参加课程的人报告说幸福感更好、工作生活更有意义、痛苦更少。这些改善一直持续到第 17 周，也就是课程结束后约九周。

However, one result surprised the researchers. People who took the course did not become clearly more involved in their careers. Grégoire said the course may help some people rethink where work fits in a meaningful life. “That clarity doesn’t always point back toward the job they currently hold,” he said. Some may have found that their job no longer matched their values, while others may have found meaning in hobbies, volunteering or family. The data cannot show which.

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然而，有一个结果出乎研究人员意料：参加课程的人并没有明显更投入自己的职业。Grégoire 说，这门课程可能帮助一些人重新思考工作在有意义的人生中处于什么位置。他说：“这种清晰并不总是把人指回他们目前的工作。”有些人可能发现自己的工作已不再符合自己的价值观，另一些人则可能在爱好、志愿服务或家庭中找到了意义。数据无法显示究竟是哪种情况。

The team also noted limits. The study did not compare ACT with other kinds of help, and it relied on what people said about themselves. Still, the course materials are free online, so career counselors can use them without paying for a license.

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研究团队也指出了局限：研究没有把 ACT 与其他类型的帮助进行比较，而且依赖的是参与者对自己的描述。不过，课程材料可以在网上免费获取，因此职业咨询师无需支付授权费用就能使用。

新闻来源

• American Psychological Association · Struggling with your career? This psychological intervention may help (29 Oct 2026)
• Newswise (APA) · Struggling with Your Career? This Psychological Intervention May Help (29 Oct 2026)

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