Sunday blues

In theory, the 62 hours between 6 p.m. on Friday evening and 8 a.m. on Monday morning are a blissful reprieve from the stress of the workweek. But even if you manage to leave work at work, the reality is that Sundays are often dominated by that sinking feeling that the workweek is looming.
理論上講，周五晚上6:00到周一早上8:00，這62小時(shí)是緩解一周工作壓力的美好時(shí)光?？蓪?shí)際上就算已在辦公室完成了工作，沉重的工作感還是會(huì)在周末不時(shí)掠過(guò)心頭。

The phenomenon is a real one -- 78 percent of respondents in a recent international poll reported experiencing the so-called "Sunday Night Blues." And a whopping 47 percent said they get it "really bad." In the U.S., that number jumps to 59 percent.
這種現(xiàn)象千真萬(wàn)確——根據(jù)近期在國(guó)際網(wǎng)站上的調(diào)查，78%答卷者表示有前述現(xiàn)象：即所謂的“周日綜合癥”。另有高達(dá)47%的答卷者表示自己的這種癥狀“非常嚴(yán)重”。在美國(guó)，該比率則為59%。

The Sunday Night Blues are created by a combination of realizing weekend fun is coming to an end and anticipating the beginning of five days of pressure, meaning it can strike even those who like their jobs. "Work is now spread out into home life with increasing demands because of email and the ability to work remotely," says Steven Meyers, professor of psychology at Roosevelt University in Chicago, Ill. "Work has become more of a drain for many people than it was a decade or two ago. There's more to dread nowadays."
周日綜合癥是多方面造成的：一方面，人們意識(shí)到快樂(lè)周末即將結(jié)束；另一方面，人們感到接下來(lái)又得面對(duì)壓力重重的工作日，就算原本喜歡工作的人也受不了?！半S著電子郵件和遠(yuǎn)程工作的普及，工作已經(jīng)滲透到了家庭生活?！币晾Z伊州芝加哥羅斯福大學(xué)心理學(xué)教授史蒂夫-邁爾斯說(shuō)道?！跋鄬?duì)于前幾十年，現(xiàn)如今工作對(duì)很多人來(lái)說(shuō)相當(dāng)耗費(fèi)精力，讓人心生畏懼的事情太多了?！?/div>

But a case of the blues doesn't have to derail your Sunday. Below are five expert-approved strategies for beating that end-of-weekend anxiety.
不過(guò)，絕不能因?yàn)樾那橛魫灦鴼Я苏麄€(gè)周末。下面五個(gè)專(zhuān)家級(jí)策略就有助于抵抗周末焦慮癥。

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Relax

1.Relax and distract.
放松并轉(zhuǎn)移注意力。

Sometimes the best way to solve a problem is to forget about it. "Feelings of anxiety and?depression?are most common when the person is not particularly busy," Meyers says. "So enjoyable activities that redirect your attention are especially important. Spending time with others, doing things that you find fun, exercising [and] devoting time to hobbies are all good ways to keep busy so that dread doesn't creep into your mind."
有時(shí)解決問(wèn)題最好的辦法莫過(guò)于忘記它?！叭藗儾惶r(shí)最容易感到焦躁郁悶?！边~爾斯說(shuō)，“因此，可轉(zhuǎn)移注意力的趣味活動(dòng)顯得非常重要。多接觸他人、做喜歡的事、運(yùn)動(dòng)或培養(yǎng)興趣愛(ài)好都是保持忙碌的好方法，以免你閑得發(fā)慌?！?/div>

Identify the times you tend to feel anxious as the weekend wears on (Sunday Night Blues can be a misnomer -- sometimes it starts Sunday morning or afternoon), and purposely plan something to keep your mind focused on something else during those times.
用心觀察自己周末什么時(shí)候容易煩躁（“周日綜合癥”并不十分確切，有時(shí)煩躁情緒是從周日早上或下午開(kāi)始的），然后制定計(jì)劃，使自己在煩躁時(shí)將注意力轉(zhuǎn)移到其他事情上去。

Write down

2.Put your feelings on paper.
把情緒寫(xiě)在紙上。

Still can't squelch the feeling of impending doom on Monday Morning Eve? Try writing down exactly what it is that's bothering you. "It's a catharsis to get it out on paper ... It's like flushing a toilet: You get it out on paper and you have flushed your system out," says James Campbell Quick, professor of Leadership and Organizational Behavior at The University of Texas at Arlington. "Plus, when you go back and look at it you may realize that some of what you're thinking and feeling is a little off reality."
還是無(wú)法揮去周日晚上的焦躁感？試著把引起煩躁的事情寫(xiě)下來(lái)吧?！皩?xiě)出來(lái)也是一種宣泄……這就好像沖馬桶：寫(xiě)出來(lái)，然后再把負(fù)面情緒沖走。而且再回頭看時(shí)，會(huì)發(fā)現(xiàn)你的所思所想是有點(diǎn)不切實(shí)際的?！闭材匪?坎貝爾-奎科說(shuō)道。他是德克薩斯大學(xué)阿林頓校區(qū)的領(lǐng)導(dǎo)力與組織行為學(xué)教授。

Listing out exactly what's bothering allows you to "weigh the evidence and examine the facts that are underneath the feelings," Meyers says. He recommends also writing down plans to address each of the stressful situations, because this can help "people reappraise the scope and scale of the stresses that they're looking at over the next several days."
列出煩躁事情能使你“衡量并檢查情緒背后的事實(shí)?！边~爾斯說(shuō)。他建議同時(shí)也寫(xiě)下應(yīng)對(duì)緊張情形的計(jì)劃，因?yàn)檫@能幫助人們“重新審視接下來(lái)幾天的壓力范圍和強(qiáng)度?！?/div>

Unplug

3.Unplug.
切斷源頭。

In a world of 24/7 connectivity, there's almost always an option to check in at work -- and that means nine-to-five, five-days-a-week jobs are often a relic of the past. It can be easy to allow the stresses of workweek to seep into your precious time off and tempting to use Sunday as a chance to get a jumpstart on the week. But, as much as you can, it's important to spend time unplugged, even if you can only manage a few hours.
在當(dāng)今這個(gè)全天候無(wú)休止運(yùn)轉(zhuǎn)的世界，工作顯然是不可或缺的。這就意味著一周五天、朝九晚五的工作一直是過(guò)去循環(huán)的結(jié)果。因此，工作日的壓力自然會(huì)延伸到休息時(shí)間，甚至造成周日演變成一周的開(kāi)始。但只要可以，你總能切斷源頭——哪怕只是幾個(gè)小時(shí)的時(shí)間。

Disconnecting on the weekends can allow you the time you need to recharge your batteries after a stressful week, says Joanie Ruge, senior vice president at the career site , which conducted the Sunday Night Blues survey. It might seem counterintuitive, but taking some time off will allow you to be even more productive when you get back to the grind.
喬安娜·魯格是本次進(jìn)行“周日綜合癥”的職場(chǎng)網(wǎng)站的高級(jí)副總裁，她認(rèn)為，周末拋開(kāi)工作能確保在辛苦工作一周后給自己充電。這貌似有悖常理，但好好休息確實(shí)能保證你在接下來(lái)的工作中更有效率。

Schedule

4.Schedule something to look forward to.
合理安排玩樂(lè)。

"We shouldn't save all of our fun times for the weekend," Meyers says. Strategically setting up little things to look forward to throughout the upcoming week, and even the following weekend, can help to soothe some of your Sunday-evening dread.
“人們不該把所有玩樂(lè)都安排在周末?！边~爾斯說(shuō)。有策略地把細(xì)小快樂(lè)穿插在整個(gè)星期，包括周末在內(nèi)，這樣可以緩解周末晚上的抑郁情緒。

These activities don't need to be elaborate (think: watching a TV show, making a phone date with a friend or going out to dinner). "Any of these are small enough to be feasible for workweek activities but large enough to make you feel excited or hopeful," Meyers says. Yup, DVR-ing DWTS totally counts.
“這類(lèi)活動(dòng)不必很復(fù)雜，可以是看電視劇、跟朋友煲電話粥或外出吃飯，這些瑣事不僅方便穿插在工作日，還能讓你心情愉悅有盼頭。”邁爾斯說(shuō)。沒(méi)錯(cuò)，看錄像也可以算在內(nèi)。

Set yourself up

5.Set yourself up for success.
做好成功的準(zhǔn)備。

Sometimes Sunday night is too late to think about the Sunday Night Blues. Next week, try setting aside some time on Friday afternoon to prepare for Monday, getting things organized so you have less to feel stressed about over the weekend. "Take some time to plan, even if that means you don't dash for the door at 5 p.m. on a Friday," Ruge says. "It actually will help you have a much better and more enjoyable weekend."
有時(shí)周日晚上太晚，都無(wú)暇去想“周日綜合癥”。下個(gè)星期，可以嘗試在周五下午就做好下周一的準(zhǔn)備，使一切井井有條，這樣你就不會(huì)為下周感到頭大了。魯格建議說(shuō)：“哪怕你周五下午5:00不那么急切，也該花點(diǎn)時(shí)間做計(jì)劃，這樣周末才會(huì)過(guò)得更加舒心愉悅。”