What can you do when you get that horrible feeling on Sunday night when you realize what tomorrow is....
當你在周日晚上有特別糟糕的感覺，因為你意識到明天就是...的時候，你會怎么做呢？

It's a common complaint, the low-level depression of a Sunday evening--the weekend gone, the work week stretching ahead. If you suffer from the Sunday blues, it's likely that you haven't dedicated sufficient time to rejuvenate, recharge, and destress.
這是種很常見的抱怨，周日晚上的輕度抑郁：周末過去了，工作周又到來。如果你遭受周日憂郁之苦，很可能你沒有把足夠的時間用于恢復、充電和減壓。

Here are nine ways to order your life in a way that will help make the Sunday blues a distant memory:
以下這九種方法能讓你的生活在某種程度上把周日憂郁化為遙遠的記憶。

1. Design your life. Be intentional about your goals--including your goals for the weekend as well as longer-term personal and professional goals. If you're following in the direction you want to go, pursuing things that are important to you, you're far more likely to head out of the weekend with a clear, refreshed and invigorated mind. Much of the stress that people feel doesn't come from having too much to do. It comes from not finishing what they've started--and that's a problem that can be fixed with planning.
1. 規(guī)劃你的生活。對自己的目標用心，包括周末的目標以及長期的個人和職業(yè)目標。如果你正在前往目標方向的路上，追逐對你來說重要的東西，那么你可能需要一個跳脫出周末的清醒、精力充沛的頭腦。人們感受到的大多數(shù)壓力都不是來源于要做的事情太多，而是來源于沒有完成已經(jīng)開始進行的事。這個問題可以通過計劃來解決。

2. Be present for yourself. Instead of zooming around, focus on whatever is in front of you, and complete it calmly and carefully. Once you get used to that way of working, you'll find that you get things done much more quickly and with less stress. Stay aware of yourself and present in the moment to remain grounded no matter what you're doing.
2. 為自己存在。專注于你面前的一切，冷靜仔細地完成它，而不是四處奔波。一旦你適應了這種工作方式，你會發(fā)現(xiàn)自己工作完成的更快，壓力也更少。無論你在做什么，對自己保持清醒，在這一刻腳踏實地。

3. Disconnect to connect. If you're too stressed, by the time the weekend rolls around you can't relax or calm yourself down. Create a period of relaxation by disconnecting as much as possible, from everything that causing you to stay in work mode and stress mode. your weekends should be reserved for disconnecting and unwinding. Some people benefit from a "screen Sabbath" by literally disconnecting from email and social media for part of the weekend. The more you disconnect the more you will be able to reconnect Monday morning feeling refreshed and rested.
3. 斷開連接。如果你過于緊張，在周末的時候也不能放松或平靜下來。盡可能通過斷開連接創(chuàng)造一段放松的時間，把自己從工作和壓力模式中解放出來，你的周末應該被斷開重連。一些人通過在周末斷開郵件和社交媒體，從而受益于“屏幕安息日”。你斷開的越多，在周一早上重連時就會感到越輕松。

4. Rest and recharge. Getting enough sleep is one of the most important elements in improving your quality of life, so it's important that your weekend involve resting as much as you can so you recharge for the upcoming week. When you can rest your mind you can have a calm heart. If you're still not sleeping enough at night, take a nap. Studies show that 30 minutes is the best length, but as little as 15 minutes can refresh you.
4. 休息和充電。獲得足夠的睡眠是提高生活品質(zhì)的重要因素之一，所以周末盡量好好休息為即將到來的一周積聚能量是非常重要的。當精神放松時，你可以心神寧靜。如果你晚上仍然睡眠不足，就睡個午覺。研究表明30分鐘是最佳長度，但15分鐘足以讓你精神煥發(fā)。

5. Nurture body and spirit. On weekends, make sure to nurture your body and nourish your soul. Eat good food and replenish your system. Take a hike or spend some time in nature, attend a religious service, or visit a museum.
5. 養(yǎng)好身體和精神。在周末，確保自己的身體和精神得到好的滋養(yǎng)。吃點好的，補充你的身體系統(tǒng)。去遠足或者親近自然，參加宗教儀式，或者參觀博物館。

6. Focus on a hobby. Doing something that makes you feel proud and productive it is a great way to alleviate emotional stress. Get your mind doing something that you love, that keeps you motivated and that you find pleasurable. You can accomplish things in a setting where you answer only to yourself.
6. 專注于一個愛好。做一些讓自己感到自豪和富有成效的事是緩解情緒壓力的好方法。做一些你喜歡的事，這會讓你感到動力十足，也感到快樂。你可以在只有自己的地方完成事情。

7. Give back to receive. The one sure way to truly feel good about yourself is to give back-- to do something for someone besides yourself. Whether you volunteer at a local soup kitchen for an hour or work in a shelter, your weekend will feel extra satisfying. And you will have made a difference for someone else.
7. 回報他人。一個確定的讓你感覺良好的方法是回報——為其他人做一些事。無論你在本地湯廚房做一個小時的志愿者，還是在庇護所里工作，你的周末都會增加更多的滿足感。而且你能為他人帶來一些改變。

8. Pump yourself up. Shake off the work week with a good dose of exercise and activity. Fitness is vital for people with stressful jobs or lives. Play sports, take a walk, run, go to the gym, take spin classes, yoga class, anything to keep your blood pumping and your energy energized. Then find a way to pamper yourself as a reward.
8. 為自己打氣。通過適量的鍛煉和活動從工作周中擺脫出來。健身對于壓力工作者和在壓力下生活的人是非常重要的。運動，散步，跑步，去健身房，上單車課，瑜伽課，都可以讓你的血脈噴張，激活你的能量。然后找一個自己喜歡的方式作為獎勵。

9. Make time for loved ones. During the week, we often sacrifice time with friends, family, and community to make sure we meet all the deadlines and chores. When the weekend comes, make time for the people who are special to you. Plan a meal or an outing, or just hang out together. Connecting on a deep level with someone whose company you enjoy can get you feeling happy and recharged for days ahead.
9. 為所愛的人留出時間。在一周中，我們經(jīng)常犧牲和朋友、家人以及團體在一起的時間，以確保能按時完成工作。當周末來臨，為那些對你特別的人留出時間。計劃一次聚餐或一次郊游，或者只是一起閑逛。和陪伴你的人有深度的連接能讓你感覺到快樂，并為以后的日子充能。

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