假后綜合癥

After spending a wonderful holiday over 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, or holiday depression, these commonly used terms depict the mental distress occurring after the winter holidays and festival season. This article is focused on experiencing the "blues” since this term suggests mild mental distress, a commonly occurring phenomenon when dealing with daily life stress and change.

Below are some suggested steps to get rid of your post winter festive season holiday blues.

過(guò)完春節(jié)后，不少人都感到打不起精神，很難回歸原先的生活節(jié)奏。正如DSM IV定義的，假日猶豫，或者假日消沉，這些我們經(jīng)常使用的詞描述的就是人們?cè)诤倩蛘吖?jié)假日后產(chǎn)生心理狀態(tài)低迷的情況。

以下是幾條小建議，幫助你從假后綜合癥中走出來(lái)。

做好心理準(zhǔn)備

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. 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. Equally, if your New Year's Eve period wasn't as enjoyable as you had hoped, you can be left feeling down about the lack of enjoyment you'd expected and this can sour your mood. 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.

節(jié)假日充滿(mǎn)著歡樂(lè)，同時(shí)也充滿(mǎn)著壓力。我們有家人陪伴在身邊，要買(mǎi)禮物也要收禮物，要走親訪(fǎng)友，要參加各種活動(dòng)，有各種饕餮美食，有大減價(jià)需要去“沖鋒陷陣”，也有不少派對(duì)需要去籌劃或者參加。要回歸到以往的作息或者說(shuō)相較而言更安靜的工作場(chǎng)所，可能會(huì)讓你感到一陣低迷，因?yàn)槟切┘?dòng)人心好玩好看的事兒已經(jīng)結(jié)束了。同樣的，如果說(shuō)除夕并非如你想象中的那么歡快，這同樣會(huì)讓你感到心情低落。做好心理準(zhǔn)備，自己在節(jié)后狀態(tài)會(huì)比較低迷，告訴自己這是正?，F(xiàn)象，一旦作息自我調(diào)整后一切都會(huì)回歸正常的。

以積極的角度看待問(wèn)題

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's Eve 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.

假日結(jié)束也就意味著你有過(guò)好好休息，放松，享受。除夕后的幾天給了你機(jī)會(huì)去做些和平時(shí)不一樣的事兒。任何“有違常規(guī)”的事兒對(duì)我們的精神來(lái)說(shuō)都是好的，讓我們得以“返老還童”。

? Your more rested self is a good thing and gives you an opportunity to take a renewed perspective on your work, routine, study, or home life pace.

充分放松修養(yǎng)好，也就意味著你能夠從全新的角度來(lái)審視自己的工作，日常作息，學(xué)習(xí)，或者生活節(jié)奏。

? Perhaps the break has given you perspective on your life, job, relationships etc. If so, this is a good time to consider making changes to improve your situation, especially because not making the changes can prolong your blues.

或許節(jié)假日讓你能重新審視自己的生活，工作，或者人際關(guān)系等。如果這樣的話(huà)，那這也是一個(gè)好機(jī)會(huì)讓你來(lái)改進(jìn)自己目前的狀況，尤其是如果不這么做，那你的假后綜合癥可會(huì)延長(zhǎng)喲。

不要對(duì)自己太苛刻

Be gentle on yourself with respect to your New Year's Resolutions.

If you set the bar too high and you already feel as if you're slipping, don't berate yourself. Instead, look at your resolutions realistically and assess whether they need some tweaking to ensure that they're achievable. Discard the resolutions that required you to be too harsh on yourself.

如果你為自己指定的目標(biāo)過(guò)高而感到自己無(wú)法達(dá)到，也不要因此而責(zé)備自己。相反的，你應(yīng)該從實(shí)際角度來(lái)看看自己指定的計(jì)劃是否有需要改進(jìn)的，確保它們的確是你能辦到的。舍棄掉那先會(huì)讓自己負(fù)荷過(guò)重的計(jì)劃。

? 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.

確保你所指定的目標(biāo)都是合理的，且大部分是能實(shí)現(xiàn)的。就拿減肥來(lái)看吧，想要達(dá)到“零號(hào)身材”是不切實(shí)際的，但是每周減輕一磅則要現(xiàn)實(shí)得多。

和朋友“混”在一起

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.

有些假后綜合種是由于在過(guò)年的時(shí)候，我們的周?chē)偸怯泻芏嗯笥眩欢蝗婚g，發(fā)現(xiàn)周?chē)娜硕际亲约翰荒敲词煜ぃ踔磷约荷磉厧缀鯖](méi)什么人。繼續(xù)和自己的朋友以及家人聯(lián)系，同時(shí)也要“走出去”，如果別人聯(lián)系你的話(huà)，時(shí)刻做好準(zhǔn)備出去玩兒吧！

做些能讓你打起精神的事

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.

制定一些好玩的計(jì)劃，比如說(shuō)和朋友聚餐啦，參加興趣班啦，定時(shí)參加體育活動(dòng)啦，或者去看電影之類(lèi)的。選擇一些在預(yù)算之內(nèi)，并且能讓你打起精神來(lái)的事兒做做。

健康生活

Make healthy choices.

After the many indulgences over the holiday period, it can leave you feeling a little out of shape. 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.

在節(jié)假日“墮落”過(guò)一番后，你可能不幸地發(fā)現(xiàn)自己身材走形了?；貧w健康的飲食，喝健康飲料，保證自己擁有足夠的運(yùn)動(dòng)量。健康飲食以及定期運(yùn)動(dòng)能愉悅你的心情，幫助你回歸正常體態(tài)。

? Eat away your blues. Eat foods that boost your serotonin (feel good) neurotransmitters. Suitable foods containing tryptophan (the building block for serotonin) include bananas, poultry, dairy produce, and peas.

吃走你的憂(yōu)郁。吃一些能讓你心情大好的食物。一些合適的食物內(nèi)含色氨酸，比如說(shuō)香蕉，禽類(lèi)，乳制品，以及豌豆。

? Keep exercising no matter the weather, lethargy and weight excuses. Exercise will give you the mood-boost you need and gets you moving again. If you're living in a cold climate, there are plenty of winter exercising options such as walking, skiing, and gym workouts, and for those in a hot climate, swimming, hiking, and water sports are ideal mood lifters.

無(wú)論天氣如何，是否有精神，還是由于體重原因，保持運(yùn)動(dòng)。運(yùn)動(dòng)能愉悅你的心情，“督促”你想前走。如果你住在比較寒冷的地域，有不少冬季運(yùn)動(dòng)供你選擇。比如說(shuō)步行，滑雪，或者在室內(nèi)體育館內(nèi)健身。而對(duì)于住在氣候比較炎熱地區(qū)的朋友來(lái)說(shuō)，游泳，徒步旅行，水上運(yùn)動(dòng)都是不錯(cuò)的心情調(diào)劑品。

認(rèn)真思考

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.

節(jié)假日似乎總是在工作上以及生活上為我們施加了不少壓力，比如說(shuō)慶祝會(huì)啦，和朋友見(jiàn)面啦，還有各種籌備都需要你全心投入。一旦這些繁忙的事情結(jié)束，你就得以回頭思考自己的日常生活，這就可能是一個(gè)讓你得到專(zhuān)業(yè)建議的好機(jī)會(huì)，不管是有關(guān)個(gè)人經(jīng)濟(jì)狀況方面的建議，還是有關(guān)房屋裝修的建議，或者是有關(guān)如何面對(duì)一些不愉快經(jīng)歷的建議。

享受新的一年

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.

試著保持積極思維，給這一年計(jì)劃一些有趣，可實(shí)現(xiàn)的事兒是一個(gè)能讓你走出低迷的好方法。提前打算一下?lián)Q季時(shí)要做的事兒，想一下自己一整年要干些啥，有什么活動(dòng)或者派對(duì)是自己想要參加的。因此，第一步就是去做一些自己喜歡的事情，一旦你投入到計(jì)劃和實(shí)行中去，也就無(wú)暇去煩悶啦。

? If you want to travel, start planning the trip and budget now.

如果你想旅行，現(xiàn)在就開(kāi)始計(jì)劃行程還有預(yù)算。

? If you've got big plans ahead like your own or someone else's wedding, having a baby, renovating a home, taking your parents on a cruise, etc., throw yourself into planning.

如果你有啥大事兒要做，比如說(shuō)自己或者別人的婚禮，生一個(gè)小寶寶，重新裝修房屋，或者是帶著父母到處旅行，那就計(jì)劃起來(lái)吧！