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TheholidaybluesPost-holidaysyndrome[ˈsindrəum]Q1.Somepeoplefindthemselveshavingdifficultytoadapttoworkafterthelongholiday.Doyouhavethesameproblem?Whatisyoursymptom?Q2.Howtodealwith？Lackofconcentration注意力不集中sleepyalldaylong瞌睡afeelingofemptiness空虚anxiety焦虑procrastination[pro,kræstə'neʃən]inendstage拖延症晚期tiredness累shorttempered脾气暴躁Q2.Howtodealwith？1.exerciseandsticktoanormalscheduleovertheholidays假期中间保持良好的作息时间表2.resetourbodyclocktofitinmoreusefullywithoureverydaylife重新设定生物钟3.engageingoodpre-planning提前计划4.confideinsomeone找个朋友倾诉5.catchupwithandhangoutwithfriends和朋友逛逛6.gettothegym去健身房锻炼7.getridoffsocialmedia摆脱社交网络Q3.Howtoresetbodyclock?1.Determinearegularwakeuptime.2.ExposeyourselftolightandactivityInvitations提出Wouldyouliketojoinus？Doyouhavetime？Whataboutgoingtoaparty？IwaswonderingwhetheryouwouldliketogoonapicnicwithusthisSunday.IwanttoinviteyoutomybirthdaypartythisFriday.Caretodance?Let’sgotogetcoffee.接受：Youbet.That’ssettledthen.Great!I’dlovethat.Thatsoundsgreat.Itwouldbenice.Whatasplendididea.I’llbethere.Determinearegularwakeuptime.Evenifyoudidnotgetagoodnight'ssleep,dragyourselfoutofbedatapredeterminedtimeeachday.Wheneveningarrives,allowyourselftogotobedearlier.Exposeyourselftolightandactivity.Rememberthefirstclock?Researchershavepinpointedthisneurologicalclocklocatedinthebrainasanucleusofnervecellsclosetowheretheopticnervescometogether.Theholidaysaresupposedtobethehappiesttimeoftheyear,yetformany,theytriggerdeepfeelingsofsadnessandanxiety.There'ssomuchemphasisonfamilyandcelebration,butit'shardifyou'redealingwithdifficultmemoriesorremindersthatyou'renotclosetoyourfamily,saysSharonMelnick,authorofSuccessUnderStress:PowerfulToolsforStayingCalm,ConfidentandProductiveWhenthePressure'sOn.Itcanfeellikethere'sabiggapbetweenwhatotherpeopleareexperiencingandwhatyou'reexperiencing.Addthefinancialpressureofgift-giving,coldweatherandlackofsunlight,andthoseareprimeconditionsforaworld-classfunk.Butunlikeseasonalaffectivedisorder(SAD),whichisestimatedtoaffectupto20%ofAmericans,it'sunknownhowmanypeoplesufferfromtheholidayblahs.DailyBurn:7disastrousholidaydesserts(andhealthierswaps!)It'simportantnottoclassifyallwinterdoldrumsasSAD,explainsSarahEckfeldt,apsychotherapistinNewYorkCity.Manypeopleexperienceadropinmoodinanticipationoftheholidaysbecausetheymightbesadoverarecentbreakuporspendingthefirstholidayafterthedeathofalovedoneandcouldbenefitfromtalkingtoatherapist.Thegoodnews:Seasonaldoldrumstendtofadeoncethefestivitiesareover(andiftheydon't,considerseekingprofessionalhelp).Inthemeantime,herearesometipstohelpyouimproveyourmoodoverthenexttwoweeks:DailyBurn:19waystotrickyourselfintobecomingamorningperson1.SeeksocialsupportMeghanDaywasseizedwithsadnessearlierthismonthafterdecoratingherChristmastreealone.Theactivitywasintendedtomakeherfeelbetteraboutcreatingherownholidaytraditions;shehadseparatedfromherhusbandayearearlier.Itallfeelsreallystrangeandnew.It'shardnottogetinadownplaceaboutbeingalonethistimeofyear,shesays.Sincethestartoftheholidayseason,she'sstruggledtogetoutofbedinthemorningandhasn'tfeltlikegoingoutafterwork.Whenthebluesstrike,whowouldn'twanttohideathomeinyogapants?Makeyourselfgooutanyway,Eckfeldtadvises.Hibernationandisolationcanfeedadepressedmood,shesays.Surroundyourselfwithfriends,evenifyoudon'tfeellikeit.Notonlyareyoudistractingyourselffromyourpossiblybluethoughts,butbeingoutwithothersprovidesyouwithopportunitiesforpleasureandjoy.Feelingwaryaboutmakingsmalltalk?Youcanskipthoseparties,shesays.Instead,makeplanswithsmallgroupsoffriends.JusthavingafeweventsonhercalendartolookforwardtohashelpedDayfeelmoreconnectedtothosearoundher.It'sbeengoodtosharehowI'mfeelingwithsomeoneotherthanmytherapist,shesays.She'salsotakentheopportunitytoexplorenewthingstodothatdon'tinvolvepriceydinnersordrinks.Stayingoutlatedrinkingisexhausting,andnotgoodformyhealth.Ittendstobringmedownmorethanmakemefeelbetter,shesays.Onhercalendarthismonth:ABroadwayplayandaKnicksgame.2.GettothegymWhenGattsek'sholidaybluessetin,shefoundherselfskippingworkoutswithherrunninggroup.Butforegoingfitnessonlydeprivesyouoftheexercised-inducedendorphinsthatmighthelpboostyourmood.Thechallengeisgettingyourselftherewhenyouleastfeellikeit.Resistanyexcusenottogo,saysEckfeldt.Ormakeabargainwithyourselfthatyouonlyhavetoexercisefor10minutes.Yourheartratewillstarttorise,andmostlikelyyou'llstickitoutlongerbecauseyou'realreadythere.Betteryet,planaworkoutwithafriendsoyou'relesslikelytoflakeout.Daygravitatestogroupfitnessclasseswithhigh-energymusictokeepherspiritsup.AndondayswhenGattsekdoesn'twanttorun,sheoptsforaspinningclassortryingoutthenewyogastudiosinherneighborhood.3.Don'tlookatFacebookEventhoughyouknowthatmostpeopleonlyposttheirhappiestmomentsonsocialmedia,it'seasytoloseperspectiveandgetaseriouscaseofFOMO(fearofmissingout).Youcan'tcompareyourselftoothers'highlightreelsoftheirlives,saysMelnick,whoadvocatesthatlessInstagramismorewhenyou'reinthedumps.GattsekbelieveslimitingherconsumptionofFacebookishelpfulduringtheholidays.ThesecondIreadsomethingthatmakesmefeeljealous,Ishutitoff,