长假归来无心工作学习？这些良方请收下！

刚刚结束暑假的学生和从度假地归来的职场人士，面对新一轮的学习任务和堆积如山的工作，难免都有些小抑郁。不想学习、不想工作、甚至不想和人说话？你需要的不是更多时间，而是正确的回归模式……

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.

坐在桌前回忆自己刚结束的假期？难以集中注意力？感觉抑郁、希望自己不用上班？你不是一个人。

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.

美国伊利诺斯州洛约拉大学的精神病学和行为神经学教授安杰洛斯·哈拉里斯医生说，休假归来第一天上班有这种小情绪是很正常的。

"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.

他说：“和家人朋友在一起的快活自由和回复堆积如山的邮件的苦差事形成了鲜明对比，对你的情感状态是一种摧残。”

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年的一项研究发现，青少年的抑郁、焦虑和对日常课程的反感似乎也和学校假期的结束有关。

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

哈拉里斯说，在回归工作的前一两周，人们感到不适应很正常。

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

他说：“这种过渡期伴随着一种失落感，让我们都有点悲伤。”

那么怎么做才能让自己重新充满元气呢？

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.

预约下一次度假游——即使只是个短假。专家认为，有所期盼可以减轻回归工作的抑郁情绪。

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.

在工作中悠着点儿。哈拉里斯说：“不要突然跳进冷水中，你会心脏病发作的。悠着点儿，慢慢恢复常规工作。”设定一些小目标，这样才会有成就感。

"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."

“如果你有意识地放慢节奏，而不是把日程安排得满满当当并希望明天能一下子全干完，你会感觉好一些。”

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.

你还可以试着在工作时做出一些改变。如果你总是久坐不动，你可以设一个定时器，时间到了就起来走一走，或者稍微锻炼一下。

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.

不要沉溺于消极情绪。虽然知道享受的日子已经过去了，但你要平静地接受它，告诉自己这样的日子还会回来。不要因此而感到遗憾。

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

哈拉里斯说：“自我鼓劲和乐观精神很重要。”如果你需要给自己打打气，你可以在网上看看小猫的照片。

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.

利用工作间隙培养新的办公室习惯。即使只是对同事更友好一些，或者每隔一个小时起来走走，对你都有帮助。

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

维持人际关系。抑郁的人往往会把自己封闭起来。

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

哈拉里斯说：“即便不请愿，也要逼自己去和别人互动，”有人相伴能避免你陷入悲伤情绪。

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

哈拉里斯说：“在未来几周的某个夜晚约好和亲友一起外出聚会。”

"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."

“当然，不要喝醉、大吃大喝或熬夜，以免再次陷入恶性循环。聚会能帮助你意识到，即使假期结束了，但你很快又可以享受生活。”