四个小技巧助你克服“周一忧郁症”

列一张清单，写下你这周的期待

 

Instead of focusing on the mundane¹ or difficult tasks that lay ahead of you, think about all the good to come. Make a list by writing out some things that you are currently looking forward to. A good place to start is to think of one thing you are excited about for each category: at work, after work, and at the weekend. If it’s hard to come up with three things to look forward to, get planning ASAP! We’re not talking about anything extravagant², just simple things that uplift you like meeting a friend for coffee.

与其把注意力都放在你面前单调困难的任务上，不如想想开心的事情。写下你现在期待做的事，列一个清单。可以想一想，在工作时、下班后和周末这些时段分别让你感到高兴的一件事。如果很难想出三件值得期待的事情，那就尽快去创造一些吧！我们说的并不是什么奢侈的事情，只是一些会让你振奋精神的平常事，比如和朋友一起喝咖啡。

 

周日晚间保证充足的睡眠

 

Sleep has a tremendous effect on our mood. According to Harvard Medical School, “poor or inadequate³ sleep can cause irritability⁴ and stress, while healthy sleep can enhance well-being⁵.”

睡眠对我们的情绪有着巨大的影响。哈佛大学医学院称：“睡眠不足或睡眠质量差会导致易怒和压力，而健康的睡眠则能增强幸福感。”

 

So, if you find yourself a little more short-tempered than normal, sleep may be the answer. Take a nap to energize⁶ or get to bed earlier tonight to make up for lost sleep. It’s worth taking this into account on Sunday to avoid a lack of energy on a Monday morning.

因此，如果你发现自己比平时脾气暴躁，可能需要多睡觉。小睡一会儿，养精蓄锐，或者今晚早点上床睡觉，补补觉。为了避免星期一早上精力不足，周日晚上应该早点睡。

 

穿你喜欢的衣服

 

Though this may seem trivial, don’t underestimate the power of an outfit⁷. In fact, psychologists conclude that the strong link between clothing and mood suggests we should put on clothes that we associate with happiness, even when feeling low. In short, what better day than a Monday to wear what makes you feel great!

尽管这看起来是微乎其微的小细节，但不要低估一套衣服的力量。事实上，心理学家总结，衣服和情绪之间的密切联系表明，我们应该穿着让人心情愉悦的衣服，即使在情绪低落的时候，也应该这么穿。简言之，没有哪天比星期一更适合穿上让你感觉良好的衣服！

 

轻松的日程安排

 

After a weekend of fun and taking it easy, it might be best to keep Monday’s schedule a little lighter⁸ than other days. This doesn’t mean sitting around and drowning in your blues⁹. It means that instead of facing the most complicated stuff on a Monday, put some time into the easier tasks. Diminish Monday Blues and any anxiety or stress by allowing yourself to do Monday with more ease. Putting less pressure on yourself is a good way to beat the Monday Blues.

在度过一个轻松愉快的周末后，星期一的日程安排最好比其他时间轻松一点。这并不意味着闷闷不乐地呆坐一天。与其在星期一处理最复杂的工作，不如在这一天处理比较简单的任务。让自己更轻松地度过周一，减少周一的忧郁、焦虑或压力。给自己减压是战胜忧郁星期一的好方法。

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