結束一天勞累 工作後的5种放鬆方法

Every so often we have a long day at work. Whether it’s the amount of work we need to do, conflicting priorities, or just many things going wrong, a long day at work can be challenging and hard to recover from. Here are a few tips for recovering after a long day at work.

我們通常都是工作一整天。無論是因爲工作量太大，沒能分清主次，還是因爲很多事做的不好，一整天都工作對我們是一種挑戰，也能難保持清醒。這裏有5個小方法可以幫助我們在辛苦工作一天後放鬆我們自己：

1. Lie down and do nothing

躺下來，什麼都不做

One of the best ways to recover after work is just to lie down. This helps you feel relaxed and gives both your mind and your body a much needed rest from your day.

工作一天後放鬆自己最好方法之一就是躺下來。這會讓你覺得放鬆，工作一天後，你的腦袋和身體都需要休息。

Lie down on your bed or couch. Close your eyes and do nothing. Don’t lie down to read a book or play with your phone, as this doesn’t really give your brain a rest. Don’t look around the room and notice what needs to be cleaned or put away, as this will just distract you. It’s kind of like meditation, but you don’t need to commit as much as meditation.

在牀上或是沙發上躺下。閉上眼睛，什麼都不要做。躺下來就不要讀書，不要玩手機，因爲你的腦袋並沒有真正的得到休息。不要環顧四周，觀察哪裏需要打掃，哪些東西要被扔掉，因爲你所做的這些都會讓你分心。類似於冥想，但你不必像冥想那樣專注。

You don’t need to do this for very long. A few minutes can help you feel more relaxed. Ten or 15 minutes can be enough. If you need to have a nap, make it a short one, as it could disrupt your natural sleep cycle.

你不需要躺太久。躺上幾分鐘你就會覺得輕鬆了不少，10~15分鐘就足夠了。如果你需要打個盹，睡上一會兒就可以了，否則會打亂你的睡眠規律。

2. Get some exercise

鍛鍊

Another way to feel good after a long day of work is to get some exercise. I like running, so a couple of times a week I go out for a run. It’s only a couple of kilometres, but the act of running and breaking a sweat makes me feel better. It’s also a great way to reduce stress at work, if you make it part of your schedule.

辛苦工作後的另一種放鬆法是做些鍛鍊。我喜歡跑步，因此，每週我都會出去跑幾次。只是小跑一下，但是跑步會讓我出些汗水，那會讓我感覺好些。要是你能把鍛鍊列入你的待完成事項，這也是一種在工作之餘的減壓妙招。

You don’t have to go running if you don’t like to run. Try riding a bike, going to the gym, playing a sport, doing some yoga or pilates. Any kind of exercise will help you feel better after your long day at work.

要是你不喜歡跑步，你也不必去跑。試着騎自行車，去體育館，做運動，練瑜伽或芭蕾什麼的。只要是能讓你在一天辛苦工作後可以感覺到放鬆的運動都可以。

3. Take a bath or shower

洗澡

A great way to feel refreshed is to have a bath or a shower. Lying down in the tub for a while is very relaxing. Run some hot water into the bath, get in, and lie down for 20 minutes. This is similar to lying down on the bed for a while, as it can relax you and make you feel warm at the same time.

洗澡是能讓自己精神煥發的一種好方法。泡在浴缸裏會覺得非常放鬆。泡澡的時候，讓熱水流進浴缸，然後在裏面泡上20分鐘。這種方法與在牀上躺一會是類似的，因爲它能在讓你感覺到溫暖的同時也能覺得很放鬆。

If you don’t have a tub, or don’t like to bathe, take a shower instead. Sometimes I like to have a shower after work if I’m feeling run down or sore, and it makes me feel better. Showers are quicker and the feeling of warm water on your head is great.

要是沒有浴缸，或者是不喜歡泡澡，淋浴也是可以的。工作後要是覺得疲憊，或者是全身痠痛時我也喜歡淋浴，那也讓我感覺挺好。淋浴更快，溫暖的水順着頭流下來的感覺也很棒。

4. Change into comfortable clothes

換套舒適的衣服

It’s normal to change out of work clothes when you get home. Getting out of the suit, or uniform, at night time can make you more comfortable. However, it’s best to get into something that makes you feel comfortable and relaxed.

回家後把工作服脫掉也是件稀鬆平常的事。晚上脫掉西裝，制服後會覺得很舒服。但是，最好還是做些事讓你感覺放鬆和自在。

Don’t stay in your work attire when you get home. If you’re feeling tired or drained, change into comfortable clothes, like track pants and a jumper. It might not be fashionable, but comfort should be the aim here and every little thing you can do to feel better will help.

回家後不要還是一身工作服打扮。要是你覺得很累，感覺自己都被榨乾了，換上一套舒服的衣服，比如換上套頭外衣和運動褲。可能不怎麼時尚，但是這時候能感覺舒適纔是目的，另外你能做到的任何能讓你覺得舒服的事都是能放鬆自己的。

5. Do something you enjoy

做些你喜歡做的事

After your long day at the office, working hard, and getting things done for your team and your employer, you should take some time to do something that you want to do. Doing something you enjoy will make you feel better and might make you more relaxed.

在工作的地方花一整天的時間和你的上司、你的同事一起辛苦工作，你是應該花點時間做些自己喜歡做的事了。做些讓你覺得是種享受的事也會讓你感覺良好，感覺到放鬆。

Listen to some music, watch a movie or some TV, paint, cook dinner, or play guitar. Work on something you enjoy and that isn’t too draining, and you’ll probably find your mood increases.

聽聽歌、看看電影、看看電視、畫畫、做飯或者是彈彈吉他。做些你自己喜歡的事情，那樣不會讓你覺得疲憊，還會讓你發現自己的心情也能變好哦。