如何抵抗周日综合症

Intheory,the62hoursbetween6p.m.onFridayeveningand8a.m.onMondaymorningareablissfulreprievefromthestressoftheworkweek.Butevenifyoumanagetoleaveworkatwork,therealityisthatSundaysareoftendominatedbythatsinkingfeelingthattheworkweekislooming.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。Thephenomenonisarealone--78percentofrespondentsinarecentinternationalMonster.compollreportedexperiencingtheso-calledSundayNightBlues.Andawhopping47percentsaidtheygetitreallybad.IntheU.S.,thatnumberjumpsto59percent.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%。TheSundayNightBluesarecreatedbyacombinationofrealizingweekendfuniscomingtoanendandanticipatingthebeginningoffivedaysofpressure,meaningitcanstrikeeventhosewholiketheirjobs.Workisnowspreadoutintohomelifewithincreasingdemandsbecauseofemailandtheabilitytoworkremotely,saysStevenMeyers,professorofpsychologyatRooseveltUniversityinChicago,Ill.Workhasbecomemoreofadrainformanypeoplethanitwasadecadeortwoago.There'smoretodreadnowadays.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。”Butacaseofthebluesdoesn'thavetoderailyourSunday.Belowarefiveexpert-approvedstrategiesforbeatingthatend-of-weekendanxiety.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.Relaxanddistract.放松并转移注意力。Sometimesthebestwaytosolveaproblemistoforgetaboutit.Feelingsofanxietyanddepressionaremostcommonwhenthepersonisnotparticularlybusy,Meyerssays.SoenjoyableactivitiesthatredirectyourattentionareespeciallyimportantSpendingtimewithothers,doingthingsthatyoufindfun,exercising[and]devotingtimetohobbiesareallgoodwaystokeepbusysothatdreaddoesn'tcreepintoyourmind.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。”Identifythetimesyoutendtofeelanxiousastheweekendwearson(SundayNightBluescanbeamisnomer--sometimesitstartsSundaymorningorafternoon),andpurposelyplansomethingtokeepyourmindfocusedonsomethingelseduringthosetimes.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.Putyourfeelingsonpaper.把情绪写在纸上。Stillcan'tsquelchthefeelingofimpendingdoomonMondayMorningEve?Trywritingdownexactlywhatitisthat'sbotheringyou.It'sacatharsistogetitoutonpaper...It'slikeflushingatoilet:Yougetitoutonpaperandyouhaveflushedyoursystemout,saysJamesCampbellQuick,professorofLeadershipandOrganizationalBehavioratTheUniversityofTexasatArlington.Plus,whenyougobackandlookatityoumayrealizethatsomeofwhatyou'rethinkingandfeelingisalittleoffreality.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。Listingoutexactlywhat'sbotheringallowsyoutoweightheevidenceandexaminethefactsthatareunderneaththefeelings,Meyerssays.Herecommendsalsowritingdownplanstoaddresseachofthestressfulsituations,becausethiscanhelppeoplereappraisethescopeandscaleofthestressesthatthey'relookingatoverthenextseveraldays.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。Inaworldof24/7connectivity,there'salmostalwaysanoptiontocheckinatwork--andthatmeansnine-to-five,five-days-a-weekjobsareoftenarelicofthepast.ItcanbeeasytoallowthestressesofworkweektoseepintoyourprecioustimeoffandtemptingtouseSundayasachancetogetajumpstartontheweek.But,asmuchasyoucan,it'simportanttospendtimeunplugged,evenifyoucanonlymanageafewhours.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。Disconnectingontheweekendscanallowyouthetimeyouneedtorechargeyourbatteriesafterastressfulweek,saysJoanieRuge,seniorvicepresidentatthecareersiteMonster.com,whichconductedtheSundayNightBluessurvey.Itmightseemcounterintuitive,buttakingsometimeoffwillallowyoutobeevenmoreproductivewhenyougetbacktothegrind.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.Schedulesomethingtolookforwardto.合理安排玩乐。Weshouldn'tsaveallofourfuntimesfortheweekend,Meyerssays.Strategicallysettinguplittlethingstolookforwardtothroughouttheupcomingweek,andeventhefollowingweekend,canhelptosoothesomeofyourSunday-eveningdread“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。Theseactivitiesdon'tneedtobeelaborate(think:watchingaTVshow,makingaphonedatewithafriendorgoingouttodinner).Anyofthesearesmallenoughtobefeasibleforworkweekactivitiesbutlargeenoughtomakeyoufeelexcitedorhopeful,Meyerssays.Yup,DVR-ingDWTStotallycounts.“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.Setyourselfupforsuccess.做好成功的准备。SometimesSundaynightistoolatetothinkabouttheSundayNightBlues.Nextweek,trysettingasidesometimeonFridayafternoontoprepareforMonday,gettingthingsorganizedsoyouhavelesstofeelstressedaboutovertheweekend.Takesometimetoplan,evenifthatmeansyoudon'tdashforthedoorat5p.m.onaFriday,Rugesays.Itactuallywillhelpyouhaveamuchbetterandmoreenjoyableweek