发布于 4年前 作者 kinglism 1050 次浏览 来自 六级


During holidays most people have enjoyed at least a little time off work, so why are so many of us shuffling through office corridors with hangdog expressions, or moping about our desks looking as if we’d rather die than be here, at our jobs? 在节假日,大多数人或多或少都享受了闲暇时光。但为何很多人上班后满脸沮丧,拖着脚步行走在办公室走廊,或者无精打采地坐在桌前,看上去一副死也不愿意工作的样子?

Is it depression? 是抑郁症吗?

Of course not! The post-holiday blues might not (yet) be a recognized syndrome but it is something that darkens the first few days after a break for many of us. 当然不是!节后综合征或许不是公认的综合征,却会让很多人在休假结束后的最初几天里情绪低落。

An adviser for Beyondblue, Associate Professor Michael Baigent, says it’s no surprise that people find themselves feeling flat when their holidays are over. “It’s a normal thing,” he says. Beyondblue(澳大利亚全国抑郁防治组织)顾问、副教授迈克尔·贝金特表示,人们在假期结束后感到低落不足为奇,“这是正常现象。”

“In the holidays, people put into the day many, many more pleasurable activities than they would in routine days. So when you stop doing these things, people notice. “人们在假期里安排的愉悦身心的活动远多于平时。一旦终止这些活动,人们自会察觉。”

“Routine days are filled with activities that are necessary, or part of day-to-day business, and while they can give you a sense of achievement, the amount of pleasure you get from these activities is not great.” “平时每天都在应付必要的活动和日复一日的事情,虽然有成就感,但从中获取到的快乐却微不足道。”

Don’t despair. The post-holiday blues are usually transient. They are most often just a period of adjustment while you reacquaint yourself with your day-to-day existence. 不用绝望。节后综合征通常是短暂的,只是你在恢复到日常状态过程中的一段调节期。

Michael Baigent says. “Post-holiday blues won’t affect your functioning - you will still be sleeping, eating and concentrating. You will still see a future for yourself. If you have negative views about the future, or even suicidal thoughts, and they go on for a long period of time, you need to see a psychologist.” 贝金特说:“节后综合征不会影响你的身体机能,照样能吃能睡、聚精会神,依然觉得自己还有前途。如果你对未来持消极态度,甚至有自杀的念头,并且这些想法已经持续一段时间了,那就需要去看心理医生了。”

Beat post-holiday blues 摆脱节后综合征

Make healthy choices 做出健康的选择

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. Getting enough sleep, eating well, drinking in moderation and exercising regularly will enhance your mood and help you return to good shape and fitness levels. 假期放飞自我大吃特吃的后果就是感觉身材走样或者营养不均。充足睡眠、合理膳食、适度饮酒并且有规律地锻炼身体,可以改善你的情绪,有助于恢复好身材和好身体。

Eat foods that boost your serotonin neurotransmitters (the matters that make you feel good). Suitable foods containing tryptophan (the building block for serotonin) include bananas, poultry, dairy produce, and peas. 血清素神经递质有改善情绪的作用,所以要多吃促进其分泌的食物。色氨酸是合成血清素的基础物质,富含色氨酸的食物包括香蕉、禽类、乳制品、豆类等。

Get out and do something physical. Planning time for exercise is vital, even if it’s something as simple and easy to do as going for a walk. 去户外锻炼身体。安排锻炼的时间很重要,哪怕只是简单地散步。

Dr James Donnelly, psychology lecturer from Southern Cross University, says, “Exercise actually induces changes in the brain that produce opiate-like endorphins, so when you exercise vigorously, even just for 15-20 minutes, three times a week, it bumps up your endorphins and gives you that sedated feeling of calm.” 澳大利亚南十字星大学心理学讲师詹姆斯·唐娜丽说:“锻炼其实会让大脑产生变化,分泌类似于镇静剂的内啡肽。如果每周剧烈运动3次、每次15-20分钟,就会提升内啡肽水平,让你的内心感到平静。”

Have things to look forward to 期待些什么

“I think most people get the blues because they live just for the holiday,” life coach Shannah Kennedy says. 生活顾问宣娜·肯尼迪表示:“我认为大多数人觉得忧郁是因为他们只为假期而活。”

“They make such a big deal of this holiday being the only thing they have got to look forward to.” “他们把假期无限放大,并将其当作唯一的期待。”

The answer, Kennedy says, lies in planning your weeks and months and incorporating other inspiring events and projects that will keep you excited. 肯尼迪说,克服节后综合征的答案,就是结合其他令你欢欣鼓舞的活动或项目来规划你未来几个星期、几个月的生活。

“You need something, because you can’t just wait another year for the next holiday,” she says. “你要期待些什么,因为你不能干等着明年的假期。”她表示。

“Ideally, every time you come back from a holiday you have an opportunity to dump an old habit and have the energy to build in a new habit - a new way of thinking, a new skill, something you might want to learn or commit to - it doesn’t have to be anything big at all.” “理想的情况是,每次度假回来,你都有机会摆脱一种旧习惯,并有精力养成一种新习惯——一种新的思维方式,一种新技能,一种你可能想要学习或投入的东西——它们根本不需要多么宏大。”

Make a list of the things you enjoy doing and schedule them into your life, Baigent suggests. 贝金特的建议则是,列出你喜欢做的事情并把它们安排在你的生活中。

Make a tribute to your holiday 向你的假期献礼

Whether it’s a photo book or photo board, playlist or travel diary, creating a visual or written tribute to your holiday will not only enable you to relive it but provide you with a concrete reminder of the wonderful time you had. 无论是相册、播放列表还是旅行日记,创建一个视觉或文字的内容来纪念假期,这不仅能使你重温假期,而且能让你非常具体地想起曾经历的美好时光。

Continue spending time around people 继续与人交往

Some of the post-holiday blues might be related to having been around many people over the 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. 有些节后综合征的产生可能是因为休假期间身边多有亲朋陪伴,节后突然回到一群不那么熟悉的人中间,或者根本无人陪伴。为了让自己打起精神,可继续与朋友家人保持联系,或者外出参加社交活动,多与他人交流。

Don’t forget fido and puss 别忘了家里的宠物

Humans are not alone in suffering from post-holiday depression. Cats and dogs struggle to adjust when family members return to work and school, animal expert Maeve Moorcroft told London’s Daily Mirror. “Pets are very sociable,” she says. “When children return to school, pets may feel restless and anxious.” 经历节后抑郁的并非只有人类。动物专家梅芙·默克罗夫特在接受《每日镜报》采访时称,家庭成员重新开始工作和上学后,家里的宠物猫和宠物狗也会努力做出调整。“宠物们也善交际,”她说道,“孩子们回归校园生活后,家里的宠物可能会感到焦虑不安。”

To minimize their distress, Moorcroft advises leaving the radio on when animals are home alone and giving them a piece of clothing with their favorite human’s scent on it. 为了尽可能地减轻它们的忧虑,默克罗夫特建议道,主人离开前可以为独自在家的宠物打开收音机,并给它们留一件带有挚爱主人气味的衣服。 英文来源:Traveller、WikiHow

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