又是周一啦！大家今天的心情指數(shù)如何？

在英文中有一個(gè)詞叫作“Blue Monday”。你知道它的含義嗎？它被公認(rèn)為是每年最讓人感到“喪”的一天。那種假期結(jié)束后的落差感、堆積如山的工作，是不是讓你還沒(méi)踏進(jìn)辦公室，就想原地躺平？

01

“Blue Monday”是什么意思？

Blue Monday is the holiday that no one wants to celebrate.

“藍(lán)色星期一”大概是最不受歡迎、也沒(méi)人想慶祝的節(jié)日。

Typically landing on the third Monday in January, Blue Monday marks the day when many people find themselves suffering from apost-holidayslump mixed with disappointment over unfulfilled resolutions,an influx ofbills from the holiday season, a bad case of the winter blues or some combination of all the above.

它通常出現(xiàn)在每年1月的第三個(gè)星期一。這一天，很多人會(huì)陷入節(jié)后綜合癥：假期結(jié)束后的空虛感、年初立下的目標(biāo)沒(méi)能實(shí)現(xiàn)的失落、節(jié)日期間累積的賬單壓力，再加上冬季帶來(lái)的情緒低落——往往是這些負(fù)面情緒交織在一起的結(jié)果。

“This has no clinical basis whatsoever,” Christine Crawford, MD, MPH, associate medical director of the National Alliance on Mental Illness tells TODAY.com in a phone interview.

“這種說(shuō)法完全沒(méi)有任何臨床依據(jù)。”美國(guó)國(guó)家精神疾病聯(lián)盟（NAMI）副醫(yī)療主任、醫(yī)學(xué)博士兼公共衛(wèi)生碩士Christine Crawford在接受 TODAY.com 電話采訪時(shí)表示。

In fact, the idea of Blue Monday can be traced to Cliff Arnall, a United Kingdom psychologist coined the phrase in 2005 as part of a PR campaign for a travel company looking to identify the most glum day of the year. Using a variety of benchmarks, Arnall determined that the third Monday in January fit the bill.

事實(shí)上，“藍(lán)色星期一”這一概念可以追溯到英國(guó)心理學(xué)家Cliff Arnall。他在2005 年為一家旅游公司策劃公關(guān)活動(dòng)時(shí)，首次提出了這個(gè)說(shuō)法，目的是找出一年中“最令人情緒低落的一天”。Arnall 綜合了多項(xiàng)指標(biāo)后，認(rèn)定1 月的第三個(gè)星期一最符合這一標(biāo)準(zhǔn)。

02

如何應(yīng)對(duì)“Blue Monday”？

“Try to look at ways in which you can break up your day so that it feels manageable, so that you have things that are built into the day that are motivating,” Crawford says.

Crawford表示：“試著尋找一些方法來(lái)拆解你全天的任務(wù)，讓工作量變得易于掌控。在日程中加入一些能帶給你動(dòng)力的小環(huán)節(jié)。”

“If you have a job where you have to focus for a long period of time, schedule in breaks during your day where you can reward yourself, whether it’s to watch one episode of a show or spend some time on social media, and then you get back to work,” she suggests.

她建議道：“如果你的工作需要長(zhǎng)時(shí)間高度集中，記得在一天中穿插安排一些休息時(shí)間作為給自己的獎(jiǎng)勵(lì)。比如看一集劇或刷一會(huì)兒社交媒體，然后再重新投入工作。”

Crawford also recommends intentionally staying connected to people after the holiday season and not isolating, even if that feels like the easiest option.

此外，Crawford還建議在假期結(jié)束后，要有意識(shí)地保持與他人的社交聯(lián)系，不要自我封閉——即便躲在自己的小世界里看起來(lái)似乎是最省力的選擇。

“You really have to beproactivewhen it comes to setting up opportunities to connect with friends and family. Make sure that you are scheduling time to call your loved ones or scheduling time to have that brunch with your girlfriend.”

“在維系與親友的關(guān)系上，你需要更加主動(dòng)一些。一定要抽出時(shí)間給家人打個(gè)電話，或者和閨蜜約一頓早午餐。”

Unsurprisingly, she also recommends moving your body. “Any opportunity that you have to engage your muscles to be active, you are actually treating your Blue Monday, your low mood, because you are causing your body to release its ownantidepressants.”

此外，她也強(qiáng)調(diào)，多活動(dòng)活動(dòng)身體非常重要。她表示：“只要有機(jī)會(huì)讓肌肉活動(dòng)起來(lái)，其實(shí)就是在對(duì)抗‘藍(lán)色星期一’和情緒低落，因?yàn)檫\(yùn)動(dòng)會(huì)促使身體釋放自身的‘天然抗抑郁物質(zhì)’。”

Finally, and perhaps most importantly, Crawford says tocut yourself some slack. “Have some grace for yourself,” she says. “Set up realistic expectations about your daily routine and your daily schedule and have that build and expand over time. But make sure to be realistic about it.”

最后，或許也是最重要的一點(diǎn)，Crawford建議要放過(guò)自己。她說(shuō)：“對(duì)自己寬容一些。為日常生活和工作計(jì)劃設(shè)定一個(gè)切合實(shí)際的預(yù)期，然后循序漸進(jìn)地去完善。但核心前提是：一定要腳踏實(shí)地。”

生活不必時(shí)刻緊繃。 周一只是新開(kāi)始的序曲，而不是壓垮你的大山。今天，你打算給自己安排一個(gè)小獎(jiǎng)勵(lì)來(lái)對(duì)抗“Blue Monday”嗎？在評(píng)論區(qū)分享你的快樂(lè)小秘訣吧！

英語(yǔ)表達(dá)積累

post-holiday：假期后的；節(jié)后（的）

例句：Many people feel tired and unmotivated during the post-holiday period.

很多人在假期結(jié)束后都會(huì)感到疲憊、提不起勁。

an influx of：大量涌入；蜂擁而至

例句：After the holidays, many families face an influx of bills.

假期過(guò)后，很多家庭都會(huì)迎來(lái)一大堆賬單。

proactive：主動(dòng)的；積極預(yù)防的

例句：You need to be proactive about staying in touch with friends and family.

你需要主動(dòng)去維系和朋友、家人的聯(lián)系。

antidepressant：抗抑郁藥；（口語(yǔ)中也可指）抗抑郁的物質(zhì)

例句：Exercise helps the body release natural antidepressants.

運(yùn)動(dòng)能幫助身體釋放天然的抗抑郁物質(zhì)。

cut yourself some slack：對(duì)自己寬容一點(diǎn)；別對(duì)自己太苛刻，原本是航海和攀巖里的說(shuō)法，意思是把繩子放松一點(diǎn)，別拉得太緊

例句：It’s been a tough year — cut yourself some slack.

這一年已經(jīng)很不容易了，別再對(duì)自己那么苛刻了。

Ref : https://www.today.com/life/holidays/what-is-blue-monday-rcna187319

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