不想上班的同志們，你不是一個人！

Dreaming at your desk about your recent vacation? Having trouble concentrating? Feeling depressed and wishing you were anywhere but at work? You are not alone.

坐在桌前回憶自己剛結(jié)束的假期?難以集中注意力?感覺抑郁、希望自己不用上班?你不是一個人。

This crankiness about the first day back to work is perfectly normal according to Dr. Angelos Halaris, a professor of psychiatry and behavioral neurosciences at Loyola University in Illinois.

美國伊利諾斯州洛約拉大學的精神病學和行為神經(jīng)學教授安杰洛斯·哈拉里斯醫(yī)生說，休假歸來第一天上班有這種小情緒是很正常的。

"The stark contrast of the joy and freedom of family and friend time with the drudgery of answering a zillion work emails, can be hard on your emotional well-being," he said.

他說：“和家人朋友在一起的快活自由和回復堆積如山的郵件的苦差事形成了鮮明對比，對你的情感狀態(tài)是一種摧殘。”

It's not just adults, either. A 2017 study found adolescent depression, anxiety and feelings about everyday hassles appeared to be tied to the end and beginning of school-vacation cycles.

不光是成年人如此。2017年的一項研究發(fā)現(xiàn)，青少年的抑郁、焦慮和對日常課程的反感似乎也和學校假期的結(jié)束有關(guān)。

Halaris said it's not unusual for people to react badly to their return to work for the first couple of weeks.

哈拉里斯說，在回歸工作的前一兩周，人們感到不適應很正常。

"There is a real sense of loss that comes with this transition period that makes us all a little sad," Halaris said.

他說：“這種過渡期伴隨著一種失落感，讓我們都有點悲傷。”

Book another vacation -- even if it's a mini-vacation. Experts say having something to look forward to can ease the bite of the back to work blues.

預約下一次度假游——即使只是個短假。專家認為，有所期盼可以減輕回歸工作的抑郁情緒。

Ease back into work. "Don't jump into the cold water, you'll have a heart attack. Ease your way back into your routine," Halaris said. Set small goals to feel a sense of accomplishment.

在工作中悠著點兒。哈拉里斯說：“不要突然跳進冷水中，你會心臟病發(fā)作的。悠著點兒，慢慢恢復常規(guī)工作。”設定一些小目標，這樣才會有成就感。

"If you ease into this with full awareness, rather than trying to plan a ton and hope to get it all done in the next 24 hours, it helps."

“如果你有意識地放慢節(jié)奏，而不是把日程安排得滿滿當當并希望明天能一下子全干完，你會感覺好一些。”

You can also try to add some variety into your worklife. If you're always stuck at your desk, set a timer and take a brisk walk or try to fit in a workout.

你還可以試著在工作時做出一些改變。如果你總是久坐不動，你可以設一個定時器，時間到了就起來走一走，或者稍微鍛煉一下。

Don't dwell. Know that something you enjoyed has come to an end, but make peace with it and know it will come back again. Resist feeling sorry for yourself.

不要沉溺于消極情緒。雖然知道享受的日子已經(jīng)過去了，但你要平靜地接受它，告訴自己這樣的日子還會回來。不要因此而感到遺憾。

"Self talk and being optimistic is important," Halaris said. Look at kitten pictures online if you need a little lift.

哈拉里斯說：“自我鼓勁和樂觀精神很重要。”如果你需要給自己打打氣，你可以在網(wǎng)上看看小貓的照片。

Take advantage of the break in your routine and start new office habits. Even if it is something small like being friendlier to random co-workers or getting up to walk away from your desk once an hour, it helps.

利用工作間隙培養(yǎng)新的辦公室習慣。即使只是對同事更友好一些，或者每隔一個小時起來走走，對你都有幫助。

And do connect. People who are blue tend toward withdrawal.

維持人際關(guān)系。抑郁的人往往會把自己封閉起來。

"Push yourself to interact even if you don't feel like it," Hillard said. Company helps avoid misery.

哈拉里斯說：“即便不請愿，也要逼自己去和別人互動，”有人相伴能避免你陷入悲傷情緒。

"Prescribe yourself an evening out with relatives or friends in the upcoming weeks," Halaris said.

哈拉里斯說：“在未來幾周的某個夜晚約好和親友一起外出聚會。”

"Without, of course, being drunk or overeating or staying up too late to start the cycle over again. It can help you be mindful that while the holidays are over, yes, but you can have fun again soon."

“當然，不要喝醉、大吃大喝或熬夜，以免再次陷入惡性循環(huán)。聚會能幫助你意識到，即使假期結(jié)束了，但你很快又可以享受生活。”