What can you do when you get that horrible feeling on Sunday night when you realize what tomorrow is....
当你在周日晚上有特别糟糕的感觉，因为你意识到明天就是...的时候，你会怎么做呢？

It's a common complaint, the low-level depression of a Sunday evening--the weekend gone, the work week stretching ahead. If you suffer from the Sunday blues, it's likely that you haven't dedicated sufficient time to rejuvenate, recharge, and destress.
这是种很常见的抱怨，周日晚上的轻度抑郁：周末过去了，工作周又到来。如果你遭受周日忧郁之苦，很可能你没有把足够的时间用于恢复、充电和减压。

Here are nine ways to order your life in a way that will help make the Sunday blues a distant memory:
以下这九种方法能让你的生活在某种程度上把周日忧郁化为遥远的记忆。

1. Design your life. Be intentional about your goals--including your goals for the weekend as well as longer-term personal and professional goals. If you're following in the direction you want to go, pursuing things that are important to you, you're far more likely to head out of the weekend with a clear, refreshed and invigorated mind. Much of the stress that people feel doesn't come from having too much to do. It comes from not finishing what they've started--and that's a problem that can be fixed with planning.
1. 规划你的生活。对自己的目标用心，包括周末的目标以及长期的个人和职业目标。如果你正在前往目标方向的路上，追逐对你来说重要的东西，那么你可能需要一个跳脱出周末的清醒、精力充沛的头脑。人们感受到的大多数压力都不是来源于要做的事情太多，而是来源于没有完成已经开始进行的事。这个问题可以通过计划来解决。

2. Be present for yourself. Instead of zooming around, focus on whatever is in front of you, and complete it calmly and carefully. Once you get used to that way of working, you'll find that you get things done much more quickly and with less stress. Stay aware of yourself and present in the moment to remain grounded no matter what you're doing.
2. 为自己存在。专注于你面前的一切，冷静仔细地完成它，而不是四处奔波。一旦你适应了这种工作方式，你会发现自己工作完成的更快，压力也更少。无论你在做什么，对自己保持清醒，在这一刻脚踏实地。

3. Disconnect to connect. If you're too stressed, by the time the weekend rolls around you can't relax or calm yourself down. Create a period of relaxation by disconnecting as much as possible, from everything that causing you to stay in work mode and stress mode. your weekends should be reserved for disconnecting and unwinding. Some people benefit from a "screen Sabbath" by literally disconnecting from email and social media for part of the weekend. The more you disconnect the more you will be able to reconnect Monday morning feeling refreshed and rested.
3. 断开连接。如果你过于紧张，在周末的时候也不能放松或平静下来。尽可能通过断开连接创造一段放松的时间，把自己从工作和压力模式中解放出来，你的周末应该被断开重连。一些人通过在周末断开邮件和社交媒体，从而受益于“屏幕安息日”。你断开的越多，在周一早上重连时就会感到越轻松。

4. Rest and recharge. Getting enough sleep is one of the most important elements in improving your quality of life, so it's important that your weekend involve resting as much as you can so you recharge for the upcoming week. When you can rest your mind you can have a calm heart. If you're still not sleeping enough at night, take a nap. Studies show that 30 minutes is the best length, but as little as 15 minutes can refresh you.
4. 休息和充电。获得足够的睡眠是提高生活品质的重要因素之一，所以周末尽量好好休息为即将到来的一周积聚能量是非常重要的。当精神放松时，你可以心神宁静。如果你晚上仍然睡眠不足，就睡个午觉。研究表明30分钟是最佳长度，但15分钟足以让你精神焕发。

5. Nurture body and spirit. On weekends, make sure to nurture your body and nourish your soul. Eat good food and replenish your system. Take a hike or spend some time in nature, attend a religious service, or visit a museum.
5. 养好身体和精神。在周末，确保自己的身体和精神得到好的滋养。吃点好的，补充你的身体系统。去远足或者亲近自然，参加宗教仪式，或者参观博物馆。

6. Focus on a hobby. Doing something that makes you feel proud and productive it is a great way to alleviate emotional stress. Get your mind doing something that you love, that keeps you motivated and that you find pleasurable. You can accomplish things in a setting where you answer only to yourself.
6. 专注于一个爱好。做一些让自己感到自豪和富有成效的事是缓解情绪压力的好方法。做一些你喜欢的事，这会让你感到动力十足，也感到快乐。你可以在只有自己的地方完成事情。

7. Give back to receive. The one sure way to truly feel good about yourself is to give back-- to do something for someone besides yourself. Whether you volunteer at a local soup kitchen for an hour or work in a shelter, your weekend will feel extra satisfying. And you will have made a difference for someone else.
7. 回报他人。一个确定的让你感觉良好的方法是回报——为其他人做一些事。无论你在本地汤厨房做一个小时的志愿者，还是在庇护所里工作，你的周末都会增加更多的满足感。而且你能为他人带来一些改变。

8. Pump yourself up. Shake off the work week with a good dose of exercise and activity. Fitness is vital for people with stressful jobs or lives. Play sports, take a walk, run, go to the gym, take spin classes, yoga class, anything to keep your blood pumping and your energy energized. Then find a way to pamper yourself as a reward.
8. 为自己打气。通过适量的锻炼和活动从工作周中摆脱出来。健身对于压力工作者和在压力下生活的人是非常重要的。运动，散步，跑步，去健身房，上单车课，瑜伽课，都可以让你的血脉喷张，激活你的能量。然后找一个自己喜欢的方式作为奖励。

9. Make time for loved ones. During the week, we often sacrifice time with friends, family, and community to make sure we meet all the deadlines and chores. When the weekend comes, make time for the people who are special to you. Plan a meal or an outing, or just hang out together. Connecting on a deep level with someone whose company you enjoy can get you feeling happy and recharged for days ahead.
9. 为所爱的人留出时间。在一周中，我们经常牺牲和朋友、家人以及团体在一起的时间，以确保能按时完成工作。当周末来临，为那些对你特别的人留出时间。计划一次聚餐或一次郊游，或者只是一起闲逛。和陪伴你的人有深度的连接能让你感觉到快乐，并为以后的日子充能。

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