假后综合症

After spending a wonderful holiday over 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, or holiday depression, 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.

Below are some suggested steps to get rid of your post winter festive season holiday blues.

过完春节后,不少人都感到打不起精神,很难回归原先的生活节奏。正如DSM IV定义的,假日犹豫,或者假日消沉,这些我们经常使用的词描述的就是人们在寒假或者节假日后产生心理状态低迷的情况。

以下是几条小建议,帮助你从假后综合症中走出来。

做好心理准备

Expect 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. 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 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.

节假日充满着欢乐,同时也充满着压力。我们有家人陪伴在身边,要买礼物也要收礼物,要走亲访友,要参加各种活动,有各种饕餮美食,有大减价需要去“冲锋陷阵”,也有不少派对需要去筹划或者参加。要回归到以往的作息或者说相较而言更安静的工作场所,可能会让你感到一阵低迷,因为那些激动人心好玩好看的事儿已经结束了。同样的,如果说除夕并非如你想象中的那么欢快,这同样会让你感到心情低落。做好心理准备,自己在节后状态会比较低迷,告诉自己这是正常现象,一旦作息自我调整后一切都会回归正常的。

以积极的角度看待问题

Choose 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 New Year has ended both at the workplace and in the home, and the restful time after 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.

假日结束也就意味着你有过好好休息,放松,享受。除夕后的几天给了你机会去做些和平时不一样的事儿。任何“有违常规”的事儿对我们的精神来说都是好的,让我们得以“返老还童”。

• 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.

充分放松修养好,也就意味着你能够从全新的角度来审视自己的工作,日常作息,学习,或者生活节奏。

• 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.

或许节假日让你能重新审视自己的生活,工作,或者人际关系等。如果这样的话,那这也是一个好机会让你来改进自己目前的状况,尤其是如果不这么做,那你的假后综合症可会延长哟。

不要对自己太苛刻

Be 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.

如果你为自己指定的目标过高而感到自己无法达到,也不要因此而责备自己。相反的,你应该从实际角度来看看自己指定的计划是否有需要改进的,确保它们的确是你能办到的。舍弃掉那先会让自己负荷过重的计划。

• 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.

确保你所指定的目标都是合理的,且大部分是能实现的。就拿减肥来看吧,想要达到“零号身材”是不切实际的,但是每周减轻一磅则要现实得多。

和朋友“混”在一起

Keep being around people.

Some of the post-holiday season blues might be related to having been around many people over the New Year 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.

有些假后综合种是由于在过年的时候,我们的周围总是有很多朋友,然而突然间,发现周围的人都是自己不那么熟悉,甚至自己身边几乎没什么人。继续和自己的朋友以及家人联系,同时也要“走出去”,如果别人联系你的话,时刻做好准备出去玩儿吧!

做些能让你打起精神的事

Do things that give you cause to look forward to something.

Revive the excitement of anticipation by arranging fun things, 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.

制定一些好玩的计划,比如说和朋友聚餐啦,参加兴趣班啦,定时参加体育活动啦,或者去看电影之类的。选择一些在预算之内,并且能让你打起精神来的事儿做做。

健康生活

Make healthy choices.

After the many indulgences over the holiday period, it can leave you feeling a little out of shape. 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.

在节假日“堕落”过一番后,你可能不幸地发现自己身材走形了。回归健康的饮食,喝健康饮料,保证自己拥有足够的运动量。健康饮食以及定期运动能愉悦你的心情,帮助你回归正常体态。

• 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.

吃走你的忧郁。吃一些能让你心情大好的食物。一些合适的食物内含色氨酸,比如说香蕉,禽类,乳制品,以及豌豆。

• 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, and for those in a hot climate, swimming, hiking, and water sports are ideal mood lifters.

无论天气如何,是否有精神,还是由于体重原因,保持运动。运动能愉悦你的心情,“督促”你想前走。如果你住在比较寒冷的地域,有不少冬季运动供你选择。比如说步行,滑雪,或者在室内体育馆内健身。而对于住在气候比较炎热地区的朋友来说,游泳,徒步旅行,水上运动都是不错的心情调剂品。

认真思考

Make 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.

节假日似乎总是在工作上以及生活上为我们施加了不少压力,比如说庆祝会啦,和朋友见面啦,还有各种筹备都需要你全心投入。一旦这些繁忙的事情结束,你就得以回头思考自己的日常生活,这就可能是一个让你得到专业建议的好机会,不管是有关个人经济状况方面的建议,还是有关房屋装修的建议,或者是有关如何面对一些不愉快经历的建议。

享受新的一年

Expect 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.

试着保持积极思维,给这一年计划一些有趣,可实现的事儿是一个能让你走出低迷的好方法。提前打算一下换季时要做的事儿,想一下自己一整年要干些啥,有什么活动或者派对是自己想要参加的。因此,第一步就是去做一些自己喜欢的事情,一旦你投入到计划和实行中去,也就无暇去烦闷啦。

• If you want to travel, start planning the trip and budget now.

如果你想旅行,现在就开始计划行程还有预算。

• 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.

如果你有啥大事儿要做,比如说自己或者别人的婚礼,生一个小宝宝,重新装修房屋,或者是带着父母到处旅行,那就计划起来吧!