週日焦慮！如何抵抗週日綜合症？

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，週五晚上6:00到週一早上8:00，這62小時是緩解一週工作壓力的美好時光。可實際上就算已在辦公室完成了工作，沉重的工作感還是會在週末不時掠過心頭。

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.
這種現象千真萬確——根據近期在國際網站上的調查，78%答卷者表示有前述現象：即所謂的“週日綜合症”。另有高達47%的答卷者表示自己的這種症狀“非常嚴重”。在美國，該比率則爲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."
週日綜合症是多方面造成的：一方面，人們意識到快樂週末即將結束；另一方面，人們感到接下來又得面對壓力重重的工作日，就算原本喜歡工作的人也受不了。“隨着電子郵件和遠程工作的普及，工作已經滲透到了家庭生活。”伊利諾伊州芝加哥羅斯福大學心理學教授史蒂夫-邁爾斯說道。“相對於前幾十年，現如今工作對很多人來說相當耗費精力，讓人心生畏懼的事情太多了。”

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，絕不能因爲心情鬱悶而毀了整個週末。下面五個專家級策略就有助於抵抗週末焦慮症。

x and distract.
放鬆並轉移注意力。

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."
有時解決問題最好的辦法莫過於忘記它。“人們不太忙時最容易感到焦躁鬱悶。”邁爾斯說，“因此，可轉移注意力的趣味活動顯得非常重要。多接觸他人、做喜歡的事、運動或培養興趣愛好都是保持忙碌的好方法，以免你閒得發慌。”

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.
用心觀察自己週末什麼時候容易煩躁（“週日綜合症”並不十分確切，有時煩躁情緒是從週日早上或下午開始的），然後制定計劃，使自己在煩躁時將注意力轉移到其他事情上去。

your feelings on paper.
把情緒寫在紙上。

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."
還是無法揮去週日晚上的焦躁感？試着把引起煩躁的事情寫下來吧。“寫出來也是一種宣泄……這就好像衝馬桶：寫出來，然後再把負面情緒沖走。而且再回頭看時，會發現你的所思所想是有點不切實際的。”詹姆斯-坎貝爾-奎科說道。他是德克薩斯大學阿林頓校區的領導力與組織行爲學教授。

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“衡量並檢查情緒背後的事實。”邁爾斯說。他建議同時也寫下應對緊張情形的計劃，因爲這能幫助人們“重新審視接下來幾天的壓力範圍和強度。”ug.
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.
在當今這個全天候無休止運轉的世界，工作顯然是不可或缺的。這就意味着一週五天、朝九晚五的工作一直是過去循環的結果。因此，工作日的壓力自然會延伸到休息時間，甚至造成周日演變成一週的開始。但只要可以，你總能切斷源頭——哪怕只是幾個小時的時間。

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·魯格是本次進行“週日綜合症”的職場網站的高級副總裁，她認爲，週末拋開工作能確保在辛苦工作一週後給自己充電。這貌似有悖常理，但好好休息確實能保證你在接下來的工作中更有效率。

dule something to look forward to.
合理安排玩樂。

"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都安排在週末。”邁爾斯說。有策略地把細小快樂穿插在整個星期，包括週末在內，這樣可以緩解週末晚上的抑鬱情緒。

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.
“這類活動不必很複雜，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。沒錯，看錄像也可以算在內。

yourself up for success.
做好成功的準備。

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."
有時週日晚上太晚，都無暇去想“週日綜合症”。下個星期，可以嘗試在週五下午就做好下週一的準備，使一切井井有條，這樣你就不會爲下週感到頭大了。魯格建議說：“哪怕你週五下午5:00不那麼急切，也該花點時間做計劃，這樣週末纔會過得更加舒心愉悅。”