周末心头飘阴霾 五方法抵抗周日综合症

 　　In theory, the 62 hours between 6 p.m. on Friday evening and 8 a.m. on Monday morning are a blissful reprieve¹ from the stress of the workweek. But even if you manage to leave work at work, the reality is that Sundays are often dominated by that sinking feeling that the workweek is looming².

　　理论上讲，周五晚上6:00到周一早上8:00，这62小时是缓解一周工作压力的美好时光。可实际上就算已在办公室完成了工作，沉重的工作感还是会在周末不时掠过心头。

　　The phenomenon is a real one -- 78 percent of respondents in a recent international Monster.com poll reported experiencing the so-called "Sunday Night Blues³." And a whopping 47 percent said they get it "really bad." In the U.S., that number jumps to 59 percent.

　　这种现象千真万确——根据近期在国际Monster.com网站上的调查，78%答卷者表示有前述现象：即所谓的“周日综合症”。另有高达47%的答卷者表示自己的这种症状“非常严重”。在美国，该比率则为59%。

　　The Sunday Night Blues are created by a combination of realizing weekend fun is coming to an end and anticipating the beginning of five days of pressure, meaning it can strike even those who like their jobs. "Work is now spread out into home life with increasing demands because of email and the ability to work remotely," says Steven Meyers, professor of psychology⁴ at Roosevelt University in Chicago, Ill. "Work has become more of a drain for many people than it was a decade or two ago. There's more to dread⁵ nowadays."

　　周日综合症是多方面造成的：一方面，人们意识到快乐周末即将结束；另一方面，人们感到接下来又得面对压力重重的工作日，就算原本喜欢工作的人也受不了。“随着电子邮件和远程工作的普及，工作已经渗透到了家庭生活。”伊利诺伊州芝加哥罗斯福大学心理学教授史蒂夫-迈尔斯说道。“相对于前几十年，现如今工作对很多人来说相当耗费精力，让人心生畏惧的事情太多了。”

　　But a case of the blues doesn't have to derail your Sunday. Below are five expert-approved strategies for beating that end-of-weekend anxiety.

　　不过，绝不能因为心情郁闷而毁了整个周末。下面五个专家级策略就有助于抵抗周末焦虑症。

　　1.Relax and distract.

　　放松并转移注意力。

　　Sometimes the best way to solve a problem is to forget about it. "Feelings of anxiety and depression are most common when the person is not particularly busy," Meyers says. "So enjoyable activities that redirect your attention are especially important. Spending time with others, doing things that you find fun, exercising [and] devoting time to hobbies are all good ways to keep busy so that dread doesn't creep into your mind."

　　有时解决问题最好的办法莫过于忘记它。“人们不太忙时最容易感到焦躁郁闷。”迈尔斯说，“因此，可转移注意力的趣味活动显得非常重要。多接触他人、做喜欢的事、运动或培养兴趣爱好都是保持忙碌的好方法，以免你闲得发慌。”

　　Identify the times you tend to feel anxious as the weekend wears on (Sunday Night Blues can be a misnomer⁶ -- sometimes it starts Sunday morning or afternoon), and purposely plan something to keep your mind focused on something else during those times.

　　用心观察自己周末什么时候容易烦躁（“周日综合症”并不十分确切，有时烦躁情绪是从周日早上或下午开始的），然后制定计划，使自己在烦躁时将注意力转移到其他事情上去。

　　2.Put your feelings on paper.

　　把情绪写在纸上。

　　Still can't squelch⁷ the feeling of impending⁸ doom⁹ on Monday Morning Eve? Try writing down exactly what it is that's bothering you. "It's a catharsis to get it out on paper ... It's like flushing a toilet: You get it out on paper and you have flushed your system out," says James Campbell Quick, professor of Leadership and Organizational Behavior at The University of Texas at Arlington. "Plus, when you go back and look at it you may realize that some of what you're thinking and feeling is a little off reality."

　　还是无法挥去周日晚上的焦躁感？试着把引起烦躁的事情写下来吧。“写出来也是一种宣泄……这就好像冲马桶：写出来，然后再把负面情绪冲走。而且再回头看时，会发现你的所思所想是有点不切实际的。”詹姆斯-坎贝尔-奎科说道。他是德克萨斯大学阿林顿校区的领导力与组织行为学教授。

　　Listing out exactly what's bothering allows you to "weigh the evidence and examine the facts that are underneath¹⁰ the feelings," Meyers says. He recommends also writing down plans to address each of the stressful situations, because this can help "people reappraise the scope and scale of the stresses that they're looking at over the next several days."

　　列出烦躁事情能使你“衡量并检查情绪背后的事实。”迈尔斯说。他建议同时也写下应对紧张情形的计划，因为这能帮助人们“重新审视接下来几天的压力范围和强度。”

　　3.Unplug.

　　切断源头。

　　In a world of 24/7 connectivity, there's almost always an option to check in at work -- and that means nine-to-five, five-days-a-week jobs are often a relic¹¹ of the past. It can be easy to allow the stresses of workweek to seep¹² into your precious time off and tempting¹³ to use Sunday as a chance to get a jumpstart on the week. But, as much as you can, it's important to spend time unplugged, even if you can only manage a few hours.

　　在当今这个全天候无休止运转的世界，工作显然是不可或缺的。这就意味着一周五天、朝九晚五的工作一直是过去循环的结果。因此，工作日的压力自然会延伸到休息时间，甚至造成周日演变成一周的开始。但只要可以，你总能切断源头——哪怕只是几个小时的时间。

　　Disconnecting on the weekends can allow you the time you need to recharge your batteries after a stressful week, says Joanie Ruge, senior vice¹⁴ president at the career site Monster.com, which conducted the Sunday Night Blues survey. It might seem counterintuitive, but taking some time off will allow you to be even more productive when you get back to the grind.

　　乔安娜·鲁格是本次进行“周日综合症”的职场网站Monster.com的高级副总裁，她认为，周末抛开工作能确保在辛苦工作一周后给自己充电。这貌似有悖常理，但好好休息确实能保证你在接下来的工作中更有效率。

　　4.Schedule something to look forward to.

　　合理安排玩乐。

　　"We shouldn't save all of our fun times for the weekend," Meyers says. Strategically setting up little things to look forward to throughout the upcoming week, and even the following weekend, can help to soothe¹⁵ some of your Sunday-evening dread.

　　“人们不该把所有玩乐都安排在周末。”迈尔斯说。有策略地把细小快乐穿插在整个星期，包括周末在内，这样可以缓解周末晚上的抑郁情绪。

　　These activities don't need to be elaborate (think: watching a TV show, making a phone date with a friend or going out to dinner). "Any of these are small enough to be feasible for workweek activities but large enough to make you feel excited or hopeful," Meyers says. Yup, DVR-ing DWTS totally counts.

　　“这类活动不必很复杂，可以是看电视剧、跟朋友煲电话粥或外出吃饭，这些琐事不仅方便穿插在工作日，还能让你心情愉悦有盼头。”迈尔斯说。没错，看录像也可以算在内。

　　5.Set yourself up for success.

　　做好成功的准备。

　　Sometimes Sunday night is too late to think about the Sunday Night Blues. Next week, try setting aside some time on Friday afternoon to prepare for Monday, getting things organized so you have less to feel stressed about over the weekend. "Take some time to plan, even if that means you don't dash for the door at 5 p.m. on a Friday," Ruge says. "It actually will help you have a much better and more enjoyable weekend."

　　有时周日晚上太晚，都无暇去想“周日综合症”。下个星期，可以尝试在周五下午就做好下周一的准备，使一切井井有条，这样你就不会为下周感到头大了。鲁格建议说：“哪怕你周五下午5:00不那么急切，也该花点时间做计划，这样周末才会过得更加舒心愉悦。”

1 reprieve   

n.暂缓执行（死刑）；v.缓期执行；给…带来缓解

参考例句：

• He was saved from the gallows by a lastminute reprieve.最后一刻的缓刑令把他从绞架上解救了下来。
• The railway line, due for closure, has been granted a six-month reprieve.本应停运的铁路线获准多运行6 个月。

2 looming   

n.上现蜃景（光通过低层大气发生异常折射形成的一种海市蜃楼）v.隐约出现，阴森地逼近( loom的现在分词 )；隐约出现，阴森地逼近

参考例句：

• The foothills were looming ahead through the haze. 丘陵地带透过薄雾朦胧地出现在眼前。 来自《简明英汉词典》
• Then they looked up. Looming above them was Mount Proteome. 接着他们往上看，在其上隐约看到的是蛋白质组山。 来自英汉非文学 - 生命科学 - 回顾与展望

3 blues   

n.抑郁，沮丧；布鲁斯音乐

参考例句：

• She was in the back of a smoky bar singing the blues.她在烟雾弥漫的酒吧深处唱着布鲁斯歌曲。
• He was in the blues on account of his failure in business.他因事业失败而意志消沉。

4 psychology   

n.心理，心理学，心理状态

参考例句：

• She has a background in child psychology.她受过儿童心理学的教育。
• He studied philosophy and psychology at Cambridge.他在剑桥大学学习哲学和心理学。

5 dread   

vt.担忧，忧虑；惧怕，不敢；n.担忧，畏惧

参考例句：

• We all dread to think what will happen if the company closes.我们都不敢去想一旦公司关门我们该怎么办。
• Her heart was relieved of its blankest dread.她极度恐惧的心理消除了。

6 misnomer   

n.误称

参考例句：

• Herbal"tea"is something of a misnomer because these drinks contain no tea at all.花草“茶”是一个误称，因为这类饮料里面根本不含茶。
• Actually," Underground "is a misnomer,because more than half the shops are above ground.实际上，“ 地下 ” 这个名称用之不当，因为半数以上的店铺是在地面上的。

7 squelch   

v.压制，镇压；发吧唧声

参考例句：

• The President wants to squelch any perception that the meeting is an attempt to negotiate.总统想要消除任何视本次会议为谈判尝试的看法。
• You cannot squelch wanting.你不能压制要求。

8 impending   

a.imminent, about to come or happen

参考例句：

• Against a background of impending famine, heavy fighting took place. 即将发生饥荒之时，严重的战乱爆发了。
• The king convoke parliament to cope with the impending danger. 国王召开国会以应付迫近眉睫的危险。

9 doom   

n.厄运，劫数；v.注定，命定

参考例句：

• The report on our economic situation is full of doom and gloom.这份关于我们经济状况的报告充满了令人绝望和沮丧的调子。
• The dictator met his doom after ten years of rule.独裁者统治了十年终于完蛋了。

10 underneath   

adj.在...下面，在...底下；adv.在下面

参考例句：

• Working underneath the car is always a messy job.在汽车底下工作是件脏活。
• She wore a coat with a dress underneath.她穿着一件大衣，里面套着一条连衣裙。

11 relic   

n.神圣的遗物，遗迹，纪念物

参考例句：

• This stone axe is a relic of ancient times.这石斧是古代的遗物。
• He found himself thinking of the man as a relic from the past.他把这个男人看成是过去时代的人物。

12 seep   

v.渗出，渗漏；n.渗漏，小泉，水（油）坑

参考例句：

• My anger began to seep away.我的怒火开始消下去了。
• If meteoric water does not evaporate or run overland,it may seep directly into the ground.如果雨水不从陆地蒸发和流走的话，就可能直接渗入地下。

13 tempting   

a.诱人的, 吸引人的

参考例句：

• It is tempting to idealize the past. 人都爱把过去的日子说得那么美好。
• It was a tempting offer. 这是个诱人的提议。

14 vice   

n.坏事；恶习；[pl.]台钳，老虎钳；adj.副的

参考例句：

• He guarded himself against vice.他避免染上坏习惯。
• They are sunk in the depth of vice.他们堕入了罪恶的深渊。

15 soothe   

v.安慰；使平静；使减轻；缓和；奉承

参考例句：

• I've managed to soothe him down a bit.我想方设法使他平静了一点。
• This medicine should soothe your sore throat.这种药会减轻你的喉痛。