節(jié)后綜合癥：八步輕松擺脫“節(jié)后綜合癥”

春節(jié)大假后的上班，相信很多人都還沉浸在節(jié)后的各種疲憊中無(wú)法恢復(fù)狀態(tài)吧？別擔(dān)心，你不是一個(gè)人?，F(xiàn)在讓我們一起看看如何擺脫這討厭的“節(jié)后憂慮癥”！

After spending a wonderful holiday over the New Year period, some people feel blue and find that it's difficult to function normally in their daily rhythm. As defined by the DSM IV, holiday blues, holiday depression, or post-New Year blues, these commonly used terms depict the mental distress occurring after the winter holidays and festival season.
在經(jīng)歷了春節(jié)假期的美好時(shí)光之后，很多人會(huì)感到憂慮，并且感覺(jué)要恢復(fù)日常生活節(jié)奏很困難。這種癥狀被稱為“DSM IV”、“節(jié)后憂慮癥”、“節(jié)后壓抑”或是“新年后憂慮”。這些名詞都描述了春假或是節(jié)假日后的精神壓力。

Below are some suggested steps to get rid of your post winter festive season holiday blues.
接下來(lái)的這些步驟會(huì)幫助你擺脫你的節(jié)后憂慮癥。

1. Expect some letdown. The holiday season is both joyful and stressful at once. There is family to get along with, gifts to buy and return, people to visit, activities to throw yourself into, plenty of festive food to eat, sales to rush to, and parties to plan and attend. Topped off with the excitement of New Year's Eve, your adrenaline has probably been pumping a lot of the time during the New Year's period. Returning to the usual routine and probably quieter workplace than normal can dampen your spirits just by the absence of exciting things to do and look forward to. Expecting to feel a little low is a way of telling yourself that this is a normal feeling and that it will soon pass once the routine re-establishes itself.
1. 了解節(jié)后會(huì)有段時(shí)間心情低落。節(jié)假日期間總是愉快與壓力并存。走親訪友、交換禮物、拜訪熟人、參加活動(dòng)、節(jié)日大餐、打折血拼、還有數(shù)不盡的派對(duì)……尤其是年三十兒的晚上。恐怕你的腎上腺素在整個(gè)春假期間都一直處于興奮狀態(tài)吧？所以一回到相對(duì)安靜的日常工作狀態(tài)，沒(méi)了激動(dòng)人心的事情去期待，你自然會(huì)覺(jué)得有點(diǎn)失落。了解節(jié)后自己的心情會(huì)受到影響，告訴自己這是一種正常的感受。這段時(shí)間很快就會(huì)隨著日常生活的繼續(xù)而過(guò)去的。

2. Choose to see the benefits of post-holiday time. The good side to the end of the holidays is that you've had a chance to rest, to relax, and to enjoy yourself. The craziness prior to New Year has ended both at the workplace and in the home, and the restful time after New Year has hopefully given you the opportunity to do things that are different from your usual routine. And any break in the routine is good for the spirit, providing you with the chance to rejuvenate.
2. 多看到節(jié)后時(shí)光好的一面。假期尾聲的好處在于你終于有機(jī)會(huì)可以休息休息、放松下來(lái)與自己相處。假日前無(wú)論工作還是生活中的瘋狂狀態(tài)終于告一段落，興許假期中的時(shí)間能讓你做一些平常無(wú)法去做的事兒。能從日常生活中脫離出來(lái)總是好的，能給你一個(gè)機(jī)會(huì)休養(yǎng)生息。

3. Be gentle on yourself with respect to your New Year's Resolutions. Ensure that any goals you've set are reasonable and most importantly achievable. Taking weight loss as an example, targeting for a size zero is unrealistic, but looking for 1 pound loss in a span of week seems to be more achievable.
3. 在新年計(jì)劃這件事兒上，別太逼自己。確保你定下的目標(biāo)都是合理的，更重要的是它們應(yīng)是可達(dá)成的。用減肥來(lái)舉例，要想減到零號(hào)的尺碼不現(xiàn)實(shí)，但如果要求自己一周減一磅（約0.9斤）就比較合理了。

4. Keep being around people. Some of the post-holiday season blues might be related to having been around many people over the New Year break and then suddenly finding yourself surrounded by people you don't know that well, or even not by many people at all. Lift your spirits by continuing to stay connected with friends and family, and getting out and about to do activities where other people interact with you.
4. 多接觸人。有的節(jié)后憂慮癥的產(chǎn)生是因?yàn)榧偃掌陂g我們身邊多有朋友家人的陪伴，而節(jié)假日后卻突然回到一群不那么熟悉的人中間，或者根本無(wú)人陪伴。這時(shí)要想保持心情愉悅，應(yīng)該多和朋友家人聯(lián)絡(luò)，或走出去、參與活動(dòng)，多和人群互動(dòng)。

5. Do things that give you cause to look forward to something. Revive the excitement of anticipation by arranging fun things, such as having dinner with friends, starting a new class for a hobby or interest, attending a sporting event regularly, going to the movies, etc. Choose activities that meet your budget and interests, and that you know will give you a thrill.
5. 做一些能讓你向前看的事兒。你可以組織一些有趣的事兒來(lái)保持自己參與的興奮感，比如和朋友共進(jìn)晚餐、開(kāi)始一門新的興趣課、定時(shí)參加某種體育活動(dòng)、看電影等等。參與這些符合你興趣和預(yù)算的活動(dòng)，你就能保持假日的新鮮感。

6. Make healthy choices. After the many indulgences over the holiday period, it can leave you feeling a little out of shape and worse for wear in the nutrition department. Aim to return to eating healthy food, drinking healthy drinks, and ensuring that you keep getting a good amount of exercise. Eating well and keeping up regular exercise will enhance your mood and help you return to good shape and fitness levels.
6. 吃回健康食物。假日期間放縱自己大吃特吃后，通常我們都會(huì)有點(diǎn)發(fā)胖或營(yíng)養(yǎng)不均衡。給自己設(shè)立目標(biāo)吃回健康食品、喝健康的飲品，并且保證做足夠的運(yùn)動(dòng)。健康進(jìn)食、保證運(yùn)動(dòng)會(huì)讓你恢復(fù)愉快的心情，并且保持體型。

7. Make this a time for getting professional help and turning around things that have been bothering you. The holiday season tends to put a hold on pressing issues at work and in your personal life because the celebrations, meet-ups, and preparations require your foremost attention. Once this busyness dies down, you're returned to thinking about your general life issues and this might just be a good time to get help from the professionals, be it for anything from sorting out your finances, redecorating your home, or dealing with the unhappy feelings you're experiencing.
7. 用這段時(shí)間來(lái)解決一直煩惱你的事，尋求專業(yè)幫助。節(jié)日通常會(huì)讓一些工作和生活上的問(wèn)題暫緩，因?yàn)橛兴羞@些慶祝、聚會(huì)和準(zhǔn)備，要求你全身心的投入無(wú)法抽身。一旦這些忙碌的時(shí)間都過(guò)去，你就有時(shí)間好好想想那些該解決的日常事務(wù)。無(wú)論是經(jīng)濟(jì)問(wèn)題、重新裝修房屋、或是處理一段不愉快的經(jīng)歷，你都可以利用這段時(shí)間求得專家?guī)椭?br />
8. Expect to enjoy the year ahead. Trying to keep a positive frame of mind and planning for interesting and fulfilling events throughout the year is a good way to calm your current blues. Think ahead to the changing seasons and the sorts of things you'd like to be doing as the year moves on, and the sorts of activities and events you'd like to be a part of. Doing something about the things you'd like to happen is the first step and once you're immersed in planning and doing, you'll be too busy to fret.
8. 期待新的這一年。另一個(gè)驅(qū)趕憂慮心情的辦法，就是保持一個(gè)積極的心態(tài)，好好計(jì)劃新一年的各種活動(dòng)。想想未來(lái)的變化和你想要在這一年做的事兒，或是想要參與的任何活動(dòng)。為想做的事情計(jì)劃并打算是第一步，而一旦當(dāng)你開(kāi)始忙碌地計(jì)劃起來(lái)，你就不會(huì)有時(shí)間憂慮啦。