内耗是指影响企业和个人成长的深层问题，包括焦虑、拖延、自我怀疑等。
Internal friction refers to the deep-seated issues that affect the growth of enterprises and individuals, including anxiety, procrastination, self doubt, etc.
这些内耗不仅会消耗精力、影响生产效率，而且会对身体健康产生不良影响。
These internal frictions not only consume energy and affect production efficiency, but also have adverse effects on physical health.
戒掉内耗，是我们追求积极生活、获得成功的关键。
Quitting internal friction is the key to pursuing a positive life and achieving success.
首先，焦虑是最常见的内耗问题之一。
Firstly, anxiety is one of the most common internal friction problems.
焦虑症状包括紧张不安、恐慌等。
Anxiety symptoms include nervousness, panic, etc.
要戒掉焦虑，我们可以试着放松自己、开展自我反思，找出焦虑产生的源头，通过积极的行动来解决问题。
To quit anxiety, we can try to relax ourselves, engage in self reflection, identify the source of anxiety, and solve problems through positive actions.
其次，拖延也是一种常见的内耗形式。
Secondly, procrastination is also a common form of internal friction.
它会使我们失去时间和机会，产生压力和焦虑。
It can cause us to lose time and opportunities, resulting in stress and anxiety.
拖延的解决方法是制定任务清单，划清轻重缓急，找到实现目标的最优途径，并逐步推进实施。
The solution to procrastination is to develop a task list, prioritize, find the best way to achieve goals, and gradually advance implementation.
还有一种常见的内耗是自我怀疑。
Another common internal friction is self doubt.
自我怀疑会让我们失去自信、制约表现，从而影响工作和生活。
Self doubt can cause us to lose confidence, constrain performance, and thus affect work and life.
要戒掉自我怀疑，要找到自己的优点和长处，避免对自己过于苛求，在积极的环境中培养自信心。
To quit self doubt, to find one’s strengths and strengths, to avoid being too demanding of oneself, and to cultivate self-confidence in a positive environment.
总之，内耗会给我们的生活和事业造成许多负面影响。
In short, internal friction can have many negative impacts on our lives and careers.
我们必须注意控制内耗。
We must pay attention to controlling internal friction.
通过正面积极的态度、制定明确的计划，关注个人的内心情感健康，可以避免或减轻内耗，实现成功和幸福。
By adopting a positive attitude, formulating clear plans, and paying attention to an individual’s inner emotional health, internal friction can be avoided or reduced, achieving success and happiness.
