長假歸來無心工作學習？這些良方請收下！

剛剛結束暑假的學生和從度假地歸來的職場人士，面對新一輪的學習任務和堆積如山的工作，難免都有些小抑鬱。不想學習、不想工作、甚至不想和人說話？你需要的不是更多時間，而是正確的迴歸模式……

Dreaming at your desk about your recent vacation? Having trouble concentrating? Feeling depressed and wishing you were anywhere but at work? You are not alone.

坐在桌前回憶自己剛結束的假期？難以集中注意力？感覺抑鬱、希望自己不用上班？你不是一個人。

This crankiness about the first day back to work is perfectly normal according to Dr. Angelos Halaris, a professor of psychiatry and behavioral neurosciences at Loyola University in Illinois.

美國伊利諾斯州洛約拉大學的精神病學和行爲神經學教授安傑洛斯·哈拉里斯醫生說，休假歸來第一天上班有這種小情緒是很正常的。

"The stark contrast of the joy and freedom of family and friend time with the drudgery of answering a zillion work emails, can be hard on your emotional well-being," he said.

他說：“和家人朋友在一起的快活自由和回覆堆積如山的郵件的苦差事形成了鮮明對比，對你的情感狀態是一種摧殘。”

drudgery['drʌdʒəri]: n. 苦工，苦差

It's not just adults, either. A 2017 study found adolescent depression, anxiety and feelings about everyday hassles appeared to be tied to the end and beginning of school-vacation cycles.

不光是成年人如此。2017年的一項研究發現，青少年的抑鬱、焦慮和對日常課程的反感似乎也和學校假期的結束有關。

Halaris said it's not unusual for people to react badly to their return to work for the first couple of weeks.

哈拉里斯說，在迴歸工作的前一兩週，人們感到不適應很正常。

"There is a real sense of loss that comes with this transition period that makes us all a little sad," Halaris said.

他說：“這種過渡期伴隨着一種失落感，讓我們都有點悲傷。”

那麼怎麼做才能讓自己重新充滿元氣呢？

Book another vacation -- even if it's a mini-vacation. Experts say having something to look forward to can ease the bite of the back to work blues.

預約下一次度假遊——即使只是個短假。專家認爲，有所期盼可以減輕迴歸工作的抑鬱情緒。

Ease back into work. "Don't jump into the cold water, you'll have a heart attack. Ease your way back into your routine," Halaris said. Set small goals to feel a sense of accomplishment.

在工作中悠着點兒。哈拉里斯說：“不要突然跳進冷水中，你會心臟病發作的。悠着點兒，慢慢恢復常規工作。”設定一些小目標，這樣纔會有成就感。

"If you ease into this with full awareness, rather than trying to plan a ton and hope to get it all done in the next 24 hours, it helps."

“如果你有意識地放慢節奏，而不是把日程安排得滿滿當當並希望明天能一下子全乾完，你會感覺好一些。”

You can also try to add some variety into your worklife. If you're always stuck at your desk, set a timer and take a brisk walk or try to fit in a workout.

你還可以試着在工作時做出一些改變。如果你總是久坐不動，你可以設一個定時器，時間到了就起來走一走，或者稍微鍛鍊一下。

Don't dwell. Know that something you enjoyed has come to an end, but make peace with it and know it will come back again. Resist feeling sorry for yourself.

不要沉溺於消極情緒。雖然知道享受的日子已經過去了，但你要平靜地接受它，告訴自己這樣的日子還會回來。不要因此而感到遺憾。

"Self talk and being optimistic is important," Halaris said. Look at kitten pictures online if you need a little lift.

哈拉里斯說：“自我鼓勁和樂觀精神很重要。”如果你需要給自己打打氣，你可以在網上看看小貓的照片。

Take advantage of the break in your routine and start new office habits. Even if it is something small like being friendlier to random co-workers or getting up to walk away from your desk once an hour, it helps.

利用工作間隙培養新的辦公室習慣。即使只是對同事更友好一些，或者每隔一個小時起來走走，對你都有幫助。

And do connect. People who are blue tend toward withdrawal.

維持人際關係。抑鬱的人往往會把自己封閉起來。

"Push yourself to interact even if you don't feel like it," Hillard said. Company helps avoid misery.

哈拉里斯說：“即便不請願，也要逼自己去和別人互動，”有人相伴能避免你陷入悲傷情緒。

"Prescribe yourself an evening out with relatives or friends in the upcoming weeks," Halaris said.

哈拉里斯說：“在未來幾周的某個夜晚約好和親友一起外出聚會。”

"Without, of course, being drunk or overeating or staying up too late to start the cycle over again. It can help you be mindful that while the holidays are over, yes, but you can have fun again soon."

“當然，不要喝醉、大吃大喝或熬夜，以免再次陷入惡性循環。聚會能幫助你意識到，即使假期結束了，但你很快又可以享受生活。”