【今日美文朗读】告别假期综合症假期综合症是病

不想

上班

Ten Tips

to Say Goodbye to Post-holiday Syndrome

You’ve spent countless days waking up late, binge watching your favorite TV shows and laying on the beach. You’re enjoying yourself and then you come to an uncomfortable realization: it’s time to go back to work. Making the transition from vacation to work may not be an event you look forward to, but it’s going to happen sooner or later. Here are ten tips to help you smooth your reentry into the daily grind so you can stay relaxed…and get things done.

过惯了赖床、追剧、在沙滩上享受日光浴的日子，整日逍遥自在，你突然意识到：要回去工作了。也许你并不希望结束假期投身于工作，但这确实迟早要发生的事。下面有10个小建议帮你轻松调整状态，上手工作。

1.Tidy up your work-space first.

先要整理办公环境。

Chances are you’ll be greeted by piles of unopened mail, files, andother office items sitting on your desk. Rather than ignoring these items, take a few minutes to process them. Open envelopes, chuck junk mail, file items, and place items in your inbox. The longer you wait, the more likely these items will be sitting around your desk or workstation later in the week.

很有可能，办公桌上会堆满各种未读的邮件、文件，还会摆满其他的办公用品。不要忽视它们，抽出几分钟处理一下。打开信封，扔掉垃圾邮件、发送文件、整理收件箱。拖延的时间越长，这些东西就越有可能临近周末还留在你的桌面上或工作室里。

2. Undo your away messages on your voice mail and email.

处理留言信箱和电子信箱里的未读信息。

Before you get buried in a bunch of work, update your away messages on your voice mail and email accounts. This is an easily overlooked task; so it’s a good idea to attend to these items as soon as you can. Now is also a good time to check and write down your voice messages and clear out your mailbox.

在被成堆工作淹没前，先处理一下留言信箱和电子信箱里的信息吧。这项工作很容易被忽视，因此，尽早着手是个好主意。同样，检查记录留言并清理信箱空间也是不错的。

3. Briefly review your calendar.

快速浏览日程安排。

You’ve been away for some time, so you’ll probably need a little reminder as to what is going on with your work. Scan your calendar for the next couple of days to get an idea of upcoming meetings, due dates, projects and other concerns. You’ll be better prepared for the days ahead and won’t be completely caught off guard when it comes to getting ready for that client meeting at 10 AM on Thursday or preparing a report due on Friday at noon.

离开工作一段时间，你可能需要一些提醒来了解自己接下来的工作安排。浏览接下来几天的日历，了解接下来的会议、截止日期、项目，还有其他事项。这样会对接下来的工作更得心应手，而不用猝不及防地在周四上午10点开一场会，或是准备一份周五中午就该完成的报告。

4. Don’t read your emails in chronological order.

无须按时间顺序读邮件。

Instead of reading your emails by date, sort them either by subjector or by sender. The idea behind this is that you’re more interested in finding out what happened while you were gone, as opposed to when things happened. Using this technique also makes it easier to delete any emails that are no longer relevant, such as old news updates, expired coupons.

不用按时间先后读邮件，而要按主题或寄件人分类阅读。这样做的原因是你会更想知道自己休假的期间都发生了什么，而不是在什么时候发生了什么事情。这个小技巧也能帮你更快删除那些已经无关紧要的邮件，如过时的消息、过期的优惠券。

5. Make a prioritized list of tasks.

按重要性给任务排序。

As you review your emails, postal mail, voice messages and the like, you’ll be reminded of all the stuff you were working on before you left for vacation. Instead of working on the first item that crosses your path, make a conscious effort to prioritize your work. What projects were you working on before you left the office? What are the five most important tasks to accomplish your first day back?

读邮件、听留言时你会想起休假前的工作进度。不要马上开始工作，先要按主次细心排序。离开办公室前你都在处理什么问题？返工第一天要完成的最重要的前五项任务是什么？

6. Do one thing at a time.

不要一心二用。

You may feel the urge to work on three different things at the same time in order to catch up on work. However, this is not the most efficient approach. You’ll only confuse and stress yourself out! Make a point to focus your mind and to only work on one item or task at a time. You’ve just come back from a nice relaxing vacation; why stress yourself out if you can avoid it?

也许你会迫不及待地想多同时完成多项任务以便赶上工作进度。但是，这却不是最有效的方式。你只会让自己晕头转向、压力如山。集中注意，专注于一项工作上。才刚从一段舒适的假期中归来，何苦难为自己？更何况本还可以避免这种压力？

7. Remove unnecessary distractions.

消除无用的干扰物。

To make your transition back to work go as smoothly as possible, get serious about cutting out obvious distractions. This way, you can catch up on things as quickly and efficiently as possible, without being bothered every five minutes. Switch off your cell phone, close out of any social media accounts, and close out of computer programs and applications.

要想让从休息到工作的这段过渡尽可能地舒缓，你要认真消除周遭明显的干扰物。这样，就能尽可能地又快又好地赶上进度，而不会每隔五分钟就被打扰一次。关掉手机、关闭各种社交媒体、电脑程序以及应用软件。

8. Make plans to enjoy yourself the first week back.

制定计划享受返工的第一周。

You’re back at work, but that doesn’t mean you can’t enjoy yourself or treat yourself well. Scheduling a lunch date or two with friends can make the week back seem a bit less brutal. Treat yourself to your favorite beverage at the local café during your coffee break, or download a new podcast or book to make your commute a bit more interesting.

重新回到工作岗位并不意味着不能好好享乐、善待自己。和朋友约一两顿午餐可以让这一周变得稍显温馨。趁着休息时间到咖啡厅里喝一杯自己最喜欢的饮料，下载一段音乐或一本书，让生活变得多姿多彩。

9. Leave the office on time.

按时下班。

Do you tend to stay at work late the first few days back from a vacation? Just because you were on vacation doesn’t mean you have to put in more hours at work! Don’t play the hero. Make a point to leave the office on time. Set a timer or reminder, if need be, to help you get out the door.

返工的前几天你是否经常加班？度假不意味着之后要花更多时间补上工作！不要逞强。要按时下班。如果需要的话，设一个闹钟，让自己离开办公室。

10. Cut yourself a break.

让自己放松点。

Returning back to work after a vacation is a transition period. Don’t beat yourself up over how long it’s taking you to catch up on things! It may take several days for you to finally get readjusted…and that’s perfectly fine. Stay calm, focused and relaxed. You’ll be back to your old routine at work before you know it.

从假期回到工作需要一段过渡。不要为了赶上进度花时间而自责！完全适应需要几天时间，这是完全正常的。冷静下来，专注工作，保持放松，不知不觉间你就会适应工作的节奏。

以上这些小建议有哪一个戳中了你的心呢？还有哪些没提到的好想法呢？写在评论里和大家一起讨论吧~

认识假期综合征

节后综合症（假期综合症）是人们在大假之后出现的（特别是春节黄金周和国庆黄金周）的各种生理或心理的表现。如在节后的两三天里感觉厌倦，提不起精神，上班的工作效率低，甚至有不明原因的恶心、眩晕、肠道反应、神经性厌食、焦虑、神经衰弱等。

节后综合症也叫富贵症。长假期间很多人容易忘记平时对自己的约束，熬夜、暴饮暴食等，睡眠规律、饮食规律一旦被打乱，便秘、长痘、油脂分泌过多很正常。而腹泻在过节中更是常见。

节后综合症对一些平时在高度紧张状态下工作的人而言，整整几天不用上班，未必是件舒心的事，尤其是平时常要轮值夜班的基层民警、加班熬夜的领导或负责文字材料的“笔杆子”，突然闲下来无事可做，反而容易出现失落、焦躁不安、抑郁等不良情绪反应。从心理学角度上讲，在高度紧张的工作状态下，人的大脑中枢会建立起一套高度紧张的思维运作模式。如果一下子从高度紧张的状态中停下来，原来那种适应紧张节奏的心理模式便会突然失去对象物，这时，平日总在超时工作、觉得没有个人时间的人们，面对宽松的环境反而感到不适应。

这种心理失调，其实也是一种提示信号，平日的工作及生活方式并不利于身心健康，长此以往，很可能因工作紧张、压力过大而引发各类身心疾病，甚至导致“职业倦怠”等不良心理反应。此时的长假，正是过滤已有的工作方式，尝试另一种生活心态的时机。亲身体会“有张有弛”的生活方式，学会合理安排工作与生活，给疲惫的大脑和身体以不同于平时的新鲜刺激，充电的感觉会让过度消耗的精神和心灵放一个真正的假期。

针对这种所谓的“长假综合症”，大家可以尝试以下六招有效的调整方法。

第一招：补充睡眠

合理安排起居，让自己的生活有规律，常言说“早睡早起身体好”还是很有道理的，尤其是老年人，肌体调节功能减退，节日期间更要注意保持良好的生活规律。

第二招：及时清理肠胃

假期吃得丰富，长假后要注意调整饮食结构，也不要吃得过于油腻，以免对肠胃造成更大的负担。定时饮食，多喝茶、多吃水果，多吃新鲜的绿叶蔬菜、稀饭、面条汤、疙瘩汤、咸菜等“清火”食品，还可适当吃一些健胃消食片或山楂片，尽量吃清淡一点的饭菜，让已经“不堪重负”的胃肠得到休息。

第三招：调整自己的状态

假期的最后一天在家好好休息，上班前夕不去参加聚会等容易让人兴奋的活动。可以给朋友打个电话聊聊天，转移一下自己的注意力。上班后要尽早收心，加强自我调节。

第四招：茶水和水果降火

不少家庭旅游归来最普遍的现象是口干舌苦、食欲不振,还有的人眼睛发红、牙痛、口腔溃疡、嘴角起疱疹等，可以准备茶水和水果。调整情绪，保持心情舒畅，不急不躁，也可以让“内火”慢慢降下来。

第五招：睡前泡脚

睡前用热水洗脚，按摩脚心足趾对疏通经络、调整脏腑、促进血液循环，增强新陈代谢，有重要医疗效能，尤其是对神经衰弱、失眠、头痛等症均有疗效或辅助治疗作用。

第六招：休闲放松调整身心

每天工作一段时间后，可通过闭目养神、聆听舒缓一些的轻音乐、读书阅报等方式调整身心。

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