節(jié)后第一個(gè)工作日，你的狀態(tài)回來(lái)了嗎？

不少網(wǎng)友表示，一要上班 就心情不好，提不起精神。

As the first workday after the National Day holiday break arrived, many people admit that just the thought of returning to work makes them feel down and unmotivated.

北京安貞醫(yī)院睡眠醫(yī)學(xué)中心主任醫(yī)師謝江介紹，很多人長(zhǎng)假以后會(huì)失眠、疲乏無(wú)力、精力不集中、情緒不好，影響工作和生活，這個(gè)就是“節(jié)后綜合征（post-holiday blues/syndrome）”。

Xie Jiang, a physician at the Sleep Medicine Center of Beijing Anzhen Hospital, said many people experience insomnia, fatigue, poor concentration, and low mood after a long break — symptoms commonly known as post-holiday blues or post-holiday syndrome.

鄭州市第八人民醫(yī)院疾病預(yù)防控制科主治醫(yī)師吉洋表示，“節(jié)后綜合征”并非真正意義上的疾病，而是生活節(jié)奏與環(huán)境的變化導(dǎo)致生物鐘紊亂、心理壓力增加而產(chǎn)生的一系列身心反應(yīng)。

Ji Yang from the Eighth People's Hospital of Zhengzhou noted that post-holiday syndrome is not an actual illness but a temporary reaction to disrupted biological rhythms and increased stress caused by changes in lifestyle and environment.

圖源：央視新聞

因此，山東省千佛山醫(yī)院心理門(mén)診主任醫(yī)師張華建議： 剛上班前三天不宜安排高強(qiáng)度的工作，以免加劇節(jié)后綜合征的癥狀 。

Zhang Hua, a doctor at Shandong Qianfoshan Hospital, advises employees to avoid intense or demanding tasks during the first three days back at work to ease the transition and reduce post-holiday symptoms.

如何改善“節(jié)后綜合征”？

那么，如何讓自己擺脫“節(jié)后綜合征”，迅速恢復(fù)學(xué)習(xí)工作狀態(tài)呢？這里有幾個(gè)小建議，助你輕松度過(guò)復(fù)工第一周！

Going back to work after the holidays is tough, but we are here to help! Below are some steps that might make your return to the office a little easier to cope with.

1. 給大腦“溫柔開(kāi)機(jī)”

節(jié)后，我們的大腦也需要一點(diǎn)時(shí)間適應(yīng)工作節(jié)奏！專(zhuān)家表示，應(yīng)打破“必須立刻完美”的魔咒，理解身體需要3-5天適應(yīng)期，避免因焦慮加重癥狀。此外，試著從要求過(guò)高的項(xiàng)目中脫離出來(lái)，從簡(jiǎn)單的工作開(kāi)始做。

Try to disconnect from overly demanding work, at least for a short time.

2. 規(guī)律作息，恢復(fù)生物鐘

假期熬夜讓我們的生物鐘大亂，想要恢復(fù)正常作息需要下點(diǎn)功夫。專(zhuān)家建議，睡前1至2小時(shí)適當(dāng)運(yùn)動(dòng)（如20至30分鐘的慢跑），有助于增加睡意，幫助身體自我調(diào)節(jié)，盡快恢復(fù)規(guī)律作息。

Don't stay up late and get back to your original regular sleep schedule. Take some exercise, such as jogging and stretching.

3. 吃得清淡，肚子不抗議

假期“大餐”讓我們的腸胃“過(guò)勞”，節(jié)后清淡飲食很重要！大連市中西醫(yī)結(jié)合醫(yī)院主任中醫(yī)師周正國(guó)說(shuō)：“深色蔬菜富含B族維生素和礦物質(zhì)，建議增加其在飲食中的比例。同時(shí)，多喝水，加速新陳代謝，幫助胃腸道恢復(fù)健康?！?/p>

Eat some light food, vegetables and fruits. Drop that Americano and other stimulating foods.

“節(jié)后綜合征”雖然讓人頭疼，但并不是無(wú)法戰(zhàn)勝的難題。通過(guò)調(diào)整作息、飲食和心態(tài)，我們可以輕松適應(yīng)工作節(jié)奏，恢復(fù)元?dú)狻?strong>

好了，快把這條轉(zhuǎn)發(fā)到學(xué)習(xí)和工作群吧！

來(lái)源：21世紀(jì)英文報(bào) 中國(guó)青年報(bào) 央視新聞

跟著China Daily

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