節後抑鬱怎麼破？感覺身體被掏空

After spending a wonderful holiday over the Christmas and New Year period, some people feel blue and find that it's difficult to function normally in their daily rhythm. As defined by the DSM IV, holiday blues, holiday depression, or post-Christmas blues, these commonly used terms depict the mental distress occurring after the winter holidays and festival season. This article is focused on experiencing the "blues” since this term suggests mild mental distress, a commonly occurring phenomenon when dealing with daily life stress and change.
聖誕節和新年假期的美妙時光結束後，回到正常生活節奏對於一些節後抑鬱者來說變得不容易。根據《精神疾病的診斷和統計手冊》，節後抑鬱、假期焦慮或是聖誕後抑鬱都常常歸屬於冬季節假日精神憂慮。本文寫作旨在探討在日常生活中如何處理壓力和變化，這種被稱爲輕度精神抑鬱的常見現象。

Below are some suggested steps to get rid of your post winter festive season holiday blues.
以下的步驟可以幫你擺脫節後抑鬱

Steps

ct some letdown. The holiday season is both joyful and stressful at once. There is family to get along with, gifts to buy and return, people to visit, activities to throw yourself into, plenty of festive food to eat, sales to rush to, and parties to plan and attend. Topped off with the excitement of New Year's Eve, your adrenaline has probably been pumping a lot of the time during the Christmas and New Year's period. Returning to the usual routine and probably quieter workplace than normal can dampen your spirits just by the absence of exciting things to do and look forward to. Equally, if your Christmas and New Year's Eve period wasn't as enjoyable as you had hoped, you can be left feeling down about the lack of enjoyment you'd expected and this can sour your mood. Expecting to feel a little low is a way of telling yourself that this is a normal feeling and that it will soon pass once the routine re-establishes itself.
對神經的鬆弛有所前瞻。假期，快樂和壓力相伴。家人需要陪伴，要送禮也要回禮，要看望親朋，一波活動要你親自上陣，節日大餐等待餵食，還要衝去特賣會，聚會更是需要你開，也得參加。腎上腺素在聖誕和新年假期裏彷彿被掏空，終於在守歲那晚殆盡。之後回去工作上班，平淡如水的日子，毫無波瀾，可能會馬上讓你意志消沉。同樣，如果這些假期沒有達到假期該有的效果，也會讓你覺得好煩哦這個假期過的不值得。早點做好將要恢復平靜的打算，把心情平和下來可以讓你更清楚地意識到這不過是常規生活中的小插曲罷了。

Look at your past experiences to enlighten you as to your normal post-holiday feelings. Do you always fall into a slump after the holiday season? If you have spent period after last two holidays in despair, then the chances of this post holiday period continuing in despair are high. Look carefully about what you did last time and what relaxed you. And realize that generally this is a phase that is easily fixed.
想想往常的經歷，是怎麼度過節後那幾天的？每次都要有小情緒嗎？如果已經兩次抑鬱了，那麼你很有可能繼續節後抑鬱下去。上次我是怎麼做的呢？仔細思考放鬆下來的辦法，告訴自己這個階段並沒有那麼難以度過

se to see the benefits of post-holiday time. The good side to the end of the holidays is that you've had a chance to rest, to relax, and to enjoy yourself. The craziness prior to Christmas has ended both at the workplace and in the home, and the restful time after Christmas and New Year's Eve has hopefully given you the opportunity to do things that are different from your usual routine. And any break in the routine is good for the spirit, providing you with the chance to rejuvenate.
看到節後時間好的一面。好的一面就在於終於可以放鬆和休息，享受自己的生活啦。節假日的存在就是爲了給生活帶來一點刺激，打破本來有的常規，這樣的日子可以改變日常生活的無趣，讓你滿血復活。

Take it easy when you're settling back down into your usual routine. Your more rested self is a good thing and gives you an opportunity to take a renewed perspective on your work, routine, study, or home life pace.
回到原來的節奏不要方張，因爲經過假期休整，你的身心都可以以飽滿全新的樣子回到日常工作、學習和生活中去。

Perhaps the break has given you perspective on your life, job, relationships etc. If so, this is a good time to consider making changes to improve your situation, especially because not making the changes can prolong your blues.
也許小小的假期可以讓你對生活工作和人際關係等等有新的看法。如果是這樣，這段時間可以被善用於改善現有狀況，特別是在如果不放假你可能要撐不下去的時候。

gentle on yourself with respect to your New Year's Resolutions. If you set the bar too high and you already feel as if you're slipping, don't berate yourself. Instead, look at your resolutions realistically and assess whether they need some tweaking to ensure that they're achievable. Discard the resolutions that required you to be too harsh on yourself and reform them into ones that can be met now that the heady atmosphere of New Year's Eve is behind you. Think of it as a double checking of the details, and simply fiddle with the fine print!
不要把新一年計劃定的太死。如果要做的事情讓你喘不過氣來，感覺無法完成的時候，不要責怪自己。而要看看定的計劃是否合乎實際，是不是需要做調整來是他們可以完成。太難完成的就刪掉吧，改成可以達成的計劃，不要讓新一年計劃能否完成變成一個負擔。把這個過程看作一個二次審覈，你是因爲避免胡扯而減輕自己負擔的！

Ensure that any goals you've set are reasonable and most importantly achievable. Taking weight loss as an example, targeting for a size zero is unrealistic, but looking for 1 pound loss in a span of week seems to be more achievable.
確定定的每個目標都是合情理、可行的。比如說減肥，減到0號身材不切實際，但是一週瘦下一磅的話就可行多了.

inue spending time around people. Some of the post-holiday season blues might be related to having been around many people over the Christmas 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.
多花時間與人相處。很多節後抑鬱患者是因爲假期裏親朋簇擁的歡欣節後不再，身邊的人突然變的陌生，甚至沒什麼與人打交道的機會。打起精神來，和親朋保持聯繫，並且主動參與可以與他人多多接觸交流的活動

things that give you cause to look forward to something. Revive the excitement of anticipation by arranging fun activities, such as having dinner with friends, starting a new class for a hobby or interest, attending a sporting event regularly, going to the movies, etc. Choose activities that meet your budget and interests, and that you know will give you a thrill.
做讓讓自己充滿希望的事情。讓興奮勁兒回來的話，可以安排有趣的活動，比如和朋友共進晚餐，爲了興趣愛好報個學習班，不時參加體育活動，看看電影等。選擇預算和興趣都可及的活動，能讓你快活不少。

healthy choices. 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. Aim to return to eating healthy food, drinking healthy drinks, and ensuring that you keep getting a good amount of exercise. Eating well and keeping up regular exercise will enhance your mood and help you return to good shape and fitness levels. If you're worried about not keeping warm enough during the colder weather, have more healthy chunky, warming soups that will both warm and fill you up without carrying lots of calories. Warm salads are also an excellent choice during winter.
做健康的選擇。一個假期的放縱，你可能感覺身材走形，穿衣難看。這時就該努力吃得健康，喝的健康，並且保證足量運動。這會使你回覆好的身形和健康水平。如果擔憂漸冷的日子身體寒涼，那麼健康而暖和的湯品可以讓你溫暖，也不會帶來熱量的擔憂。熱沙拉也是一個冬季良選。

Eat away your blues. Eat foods that boost your serotonin (feel good) neurotransmitters. Suitable foods containing tryptophan (the building block for serotonin) include bananas, poultry, dairy produce, and peas.
吃走憂慮。吃可以讓你身體羥色胺分泌的食物（這可以讓你感覺良好）。富含色氨酸的產品（催生羥色胺）例如香蕉、家禽、乳製品和豆類都是好的選擇。

Keep exercising no matter the weather, lethargy and weight excuses. Exercise will give you the mood-boost you need and gets you moving again. If you're living in a cold climate, there are plenty of winter exercising options such as walking, skiing, and gym workouts. You could also stay inside and exercise on an indoor exercise bike if you have one. For those in a hot climate, swimming, hiking, and water sports are ideal mood lifters.
不論什麼季節都要運動，嗜睡和體重都不是阻撓。運動可以讓你情緒高漲，有動力繼續向前。如果氣候寒冷，那麼是一冬天的運動諸如走路、滑雪和健身房運動都不錯。室內運動比如單車也可以。如果是氣候炎熱，那麼游泳、遠足和水上運動就是很好的興奮劑了。

this a time for getting professional help and turning around things that have been bothering you. The holiday season tends to put a hold on pressing issues at work and in your personal life because the celebrations, meet-ups, and preparations require your foremost attention. Once this busyness dies down, you're returned to thinking about your general life issues and this might just be a good time to get help from the professionals, be it for anything from sorting out your finances, redecorating your home, or dealing with the unhappy feelings you're experiencing.
讓這段時間變爲獲得金玉良言和擺脫不利形勢的好機會。假期可以幫助你逃離工作壓力和生活中的困難，暫停需要大量注意力的慶祝、會面和各種準備活動。當這種繁忙偃旗息鼓時，你可以停下來尋求專業意見，回顧人生，理一理思路，反觀財政狀況，重新裝修家庭，或者直面壓抑已久的不良情緒。

If you didn't plan too well for the holidays and find yourself deep down in the debt rack, get financial advice immediately and start to sort out the finances sooner rather than later. It might reduce the indulgences for now but this is probably the best time to feel the least deprived about indulgences!
如果你沒有怎麼計劃假期活動，深陷債務，就要馬上尋求專業意見以儘快改善財政狀況。雖然現在苦與累，總比積壓到最後一刻好得多

ct to enjoy the year ahead. Trying to keep a positive frame of mind and planning for interesting and fulfilling events throughout the year is a good way to calm your current blues. Think ahead to the changing seasons and the sorts of things you'd like to be doing as the year moves on, and the sorts of activities and events you'd like to be a part of. Doing something about the things you'd like to happen is the first step and once you're immersed in planning and doing, you'll be too busy to fret.
期待新的一年到來。保持積極的心態，計劃和履行明年要做的事情可以讓你你減緩憂慮。季節的變換讓你的新年充滿無限可能，你想做的事情還有很多。首先想想自己想要做的事情並樂在其中，你會樂此不疲。

If you want to travel, start planning the trip and budget now.
如果想要旅遊，就考慮一下預算和攻略

If you've got big plans ahead like your own or someone else's wedding, having a baby, renovating a home, taking your parents on a cruise, etc., throw yourself into planning.
如果有自己或是他人結婚、生子、家庭建設或是帶父母旅遊的想法，滾去計劃吧！

If you're yearning for certain aspects of your life to change, such as going from being single to being part of a couple, use this time to plan how you will make this happen, such as putting yourself out there more, joining a club, or spending time using specific online sites, etc.
如果希望生活中的改變，比如脫單，那麼趕快想想自己要怎麼做吧!比如多個自己創造機會，去俱樂部或者註冊交友網站都可。