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长假容易引发节后综合症

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Labor Day stirs up a unique range of emotions. While some people love the prospect of crisp, cool air, football and fall fashions, others experience a stab of dread this time of year as vacations end, school starts up and pressures mount at the office.


长假容易引发别样情绪。就在一些人为即将到来的凉爽空气、新橄榄球赛季和秋季时装而欢欣鼓舞时，另外一些人却在每年这个时候，随着假期结束、学校开学及办公室压力的加大而被忽然而至的恐惧感笼罩。



'I really get into the joy of life on vacation and it always takes me awhile to get back into the joy of contract law,' says Helen Bender, a law professor in New York.


纽约州的法学教授海伦·本德(Helen Bender)说："我真喜欢在假期时享受生活乐趣，总是要花些时间才能重新对合同法提起兴趣。"。



There are few studies or statistics on the end-of-summer malaise, but therapists, career coaches -- even marriage counselors -- report an increase in people seeking help in early fall. 'Change is always hard and this is a time when both nature and our lives are changing,' says Betsy Stone, a psychologist in Stamford, Conn.


对于这种夏季末不适症，目前鲜有研究或是统计数据。不过心理医师、职业咨询专家、甚至婚姻顾问都发现，在初秋时节上门寻求帮助的人数有所增加。"改变总是很难，更何况在这个时节，自然界和我们的生活都在变化，"康涅狄格州斯坦福德市(Stamford)的一位心理学家贝齐·斯通(Betsy Stone)表示。



A big component is what some researchers dub Post Vacation Syndrome (PVS), characterized by a combination of irritability, anxiety, lack of motivation, difficulty concentrating, and a feeling of emptiness that lasts up to a few weeks after returning to work. Some people get a mild version every Sunday night after getting the weekend off. Surveys suggest that 35% to 75% of workers in Spain, where many businesses close for the month of August, suffer from PVS.


节后综合症(Post Vacation Syndrome, 简称：PVS)是导致这一现象的很大一个原因。其症状包括易怒、焦虑、缺乏动力、精力难以集中以及感到空虚等。这些症状在人们回去工作后最长可能持续几周的时间。一些人在周末即将结束的周日晚上也会患上轻微的节后综合症。一项调查显示，西班牙有35%到75%的上班族都患有节后综合症。当地的许多企业每年8月份都会关门放假。



Several studies have found that vacations do lift peoples' spirits, but the effects don't last long. A study of 96 Dutch workers, published in the journal Work and Stress last year, found that health and well-being returned to prevacation levels during the first week back at work.


一些研究发现，假日的确能够振奋精神，不过这效果持续不了多久。去年刊登在《工作与压力》(Work and Stress)杂志上的一项针对96名荷兰上班族的研究显示，假期后的第一周，人的身体状况和精神状态就恢复到了假前的水平。



Some adults who get the summer off face Labor Day blues 'because they've had a taste of life outside of the hamster wheel,' says Farrah Parker, a corporate trainer in Los Angeles. 'They've done things they love and it reminds them of what is truly important in their lives. And when the fall comes, they feel like they are losing a part of themselves. I see it all the time, especially in high-profile industries with demanding schedules.'


洛杉矶一位企业培训师法拉赫•帕克(Farrah Parker)称，一些在夏季休过假的成年人之所以会会在劳工节后感到抑郁是因为他们尝过了仓鼠转轮般枯燥日子以外的生活的滋味。"他们做了他们锺爱的事情，而这让他们想起什么东西才是他们生命中最重要的。当秋季来临，他们感觉即将失去一部分自我。我经常看到这种情况，特别是在那些工作节奏紧张、受人瞩目的行业里。"



Even the best jobs don't compare well to carefree days at the beach. But when dread of the workplace keeps up, it may be a sign a person is in the wrong job, experts say. Try to pinpoint the real source of unease, and don't make any rash changes during a post-vacation funk. Instead, wait a few weeks and see if the feelings subside.


即便是最好的工作，也无法在和海滩上度过的那些无拘无束的日子相提并论。不过，专家们表示，如果工作中的恐惧感持续只增不减，则可能说明这个人大概入错行了。想办法找出不安感背后的真正原因，不要急着在假日后的恐惧中做出任何仓促的改变，等几周看看这感觉会不会消失。



Also be alert to whether the blues cross the line into depression and interfere with sleep, appetite or functioning, says Katherine Muller, assistantdirector of the Center for Integrative Psychotherapy in Allentown, Pa. When in doubt, seek professional help.


宾夕法尼亚州艾伦敦(Allentown)综合心理治疗中心(Center for Integrative Psychotherapy)的副主任凯瑟琳·马勒(Katherine Muller)称，人们还要当心这种不安的感觉是否发展成抑郁症并影响睡眠、食欲或是身体机能。如果拿不准，要向专业人士寻求帮助。



The transition back to work can be particularly demoralizing for people who make long to-do lists for the summer, don't accomplish them, and pile on even more pressure and self-criticism in the fall. 'You thought, 'The kids are at camp for six weeks, so this is my chance to write the book, lose 40 pounds, build a new wing and have a second honeymoon,'' says Jan Nolte, an executivespeaking coach in New York.


回来上班对于那些制订了长长的暑期计划而无法完成的人来说，可能尤其令人沮丧。计划未完成，进一步增加了秋日里的负担和自责感。纽约的高管演讲教练简·诺尔蒂(Jan Nolte)说："你曾这样想，'孩子们要去夏令营6周，所以这是我写本书、减掉40磅、建一间新的侧厅或是再来一次蜜月的机会，'"



She advises clients to celebrate what they did do, even small moments, like a night at the movies or the game of catch in the street. 'All of these are little successes and if you can take a moment to celebrate them, you can get your energy back for what's next,' Ms. Nolte says.


她建议客户去欣赏自己已经做的事情，甚至那些微不足道的瞬间，比如在电影院度过的夜晚或是在街道上玩的捉人游戏。诺尔蒂说："所有这些都是小成就，而如果你能花些时间来欣赏它们，那么你就能够积攒足够的精力来做下面的事情了。"



Many families are consumed by back-to-school frenzy this time of year. 'Generally, kids can't wait to go back to school. For parents, that means months of purchasing, planning, nagging, chauffeuring, chaperoning and negotiating,' says Emily Glickman, an educational consultant in New York who helps parents navigate private-school admissions.


许多家庭每年这个时候都会被返校的忙乱搞得筋疲力尽。纽约的一位教育顾问艾米莉·格利克曼(Emily Glickman)说："通常来说，孩子们已经等不及要回学校了，但对家长来说，这却意味着要用几个月的时间去采购、安排、唠叨、当司机、做陪护和谈判。"。格利克曼的工作是帮助家长们获得私立学校的入学许可。



Empty nesters may feel a stab of regret when September no longer brings such chaos. 'There's this funny disconnect when you start seeing school buses and the message is, that part of your life is over,' Dr. Stone says.


对于那些孩子已经长大离家的空巢家庭而言，家长们可能会感到一阵遗憾，因为9月份对他们来说不再那样忙乱了。斯通博士说："你开始看到校车在街上来来往往，但却与你没有关系，这种感觉会有些古怪，它所传递的信息是，你生活中的一部分已经结束了。"



For some people, there is a physiological component to their funk. Although Seasonal Affective Disorder, or SAD, is typically associated with the darkest, shortest days of winter, the waning daylight is already reducing the availability from the sun of vitamin D, a building-block of serotonin, the neurotransmitter linked to depression. It is also advancing the onset of melatonin, a hormone that affects circadian rhythms. The upshot: possible daytime sleepiness, lethargy and depression. An estimated 6% of the U.S. population suffers from SAD. The incidence rises with the distance from the equator.


对某些人来说，夏末恐惧还有生理方面的原因。通常来说，季节性情感障碍症(Seasonal Affective Disorder, 简称：SAD)常与冬季里阴霾且最缺少阳光照射的那些日子联系在一起。不过夏末随着白天时间变短，接受阳光照射并在人体内合成维生素D的机会也减少了，而维生素D是血液中复合胺──某种与抑郁症相关的神经传递素──的基本构成成分。这还会导致褪黑素(melatonin)生成的时间提前，而褪黑素则会影响人体生理节律。其结果就是：白天可能出现困倦、乏力和抑郁的现象。据估计，美国大约有6%的人受到季节性情感障碍症困扰。距离赤道越远的地区，居民患病的可能性越大。



There is no specific test for SAD, but for people who think they are susceptible, experts suggest sitting near a specialized lamp with a very bright fluorescent (10,000 lux) for about 30 minutes a day for two to four weeks. The sessions should be done in the morning, because light therapy in late afternoon or evening may lead to insomnia. Some studies have also found that getting sufficient vitamin D, B-12 and omega 3 fatty acids may help boost mood, but more research is needed.


目前没有专门的试验对于季节性情感障碍症进行过测试研究。不过对于那些认为自己可能易患此疾病的人，专家建议可以每天在一种十分明亮的特制荧光灯（照度为1万勒克斯）下坐大约30分钟，并坚持2到4周的时间。治疗最好在上午进行，因为傍晚或晚间进行光照治疗有可能导致失眠。还有些研究发现，摄入充足的维生素D、B-12和 ω-3脂肪酸可能有助于振奋情绪，不过这方面还需要更多的研究。



Other advice for getting through the end-of-summer blues includes getting fit. A recent study in the Journal of Clinical Psychiatry found that depressed patients who added a daily exercise regime to antidepressants were more likely to see their symptoms lift than those who didn't. Exercising outdoors, particularly in the morning, can boost both vitamin D and melatonin.


健身也有助于克服夏末忧郁感。近期发表在《临床精神病学杂志》(Journal of Clinical Psychiatry)上的一项研究显示，抑郁症患者若在服用抗抑郁药之外每天进行运动，其抑郁症状减轻的可能性则要高于那些不锻炼的患者。户外运动──特别是在上午──能够提高体内维生素D和褪黑素的水平。



Some people find buying something new particularly tempting this time of year. But be wary of overdoing it. 'Retail therapy is a slippery slope,' says Barbara Neitlich, a Beverly Hills, Calif., psychotherapist.


有些人会发现，每年这个时候购物对他们而言尤其有吸引力。不过小心，不要购物成瘾。加利福尼亚州贝弗利山庄(Beverly Hills)一位心理医生芭芭拉·纳里奇(Barbara Neitlich)称，购物疗法是个危险的陷阱。



Ms. Nolte, the speaking coach, advises clients to try to identify what they're longing for this time of year. If it's the joy of learning something new, try taking a class. If it is the loss of freedom and downtime, try scheduling in some three- and four-day weekends.


纽约高管演讲教练诺尔蒂建议她的客户尽量在每年这个时候了解自己最渴望什么。如果是学习新知识的乐趣，那么试着参加一门课。如果缺乏自由和休假让他们不舒服，那么尝试安排几个3到4天的长周末。



Says Ms. Parker, the corporate trainer: 'If you can take little vacations throughout the year, it's less of a shock when vacation is over.'


企业培训师帕克说："如果你能一年到头都基本上不休假，那么假期结束带来的冲击就没那么大了。"



Melinda Beck


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