Welcome to Monday morning at the office. Did you have trouble sleeping last night? Was your stomach bothering you? Did you feel a sense of dread about heading into work?
欢迎回到周一的办公室。你昨晚睡得好吗？肚子有没有不舒服？一想到要上班，心里有没有七上八下的？
Could be that you have a case of the Sunday blues - and you're not the only one. A recent survey by jobs website Monster.com found that 8 out of 10 people report melancholy and anxious feelings as the weekend winds down. Nearly half of the 3,600 respondents went so far as to say they have it 'really bad.'
这可能是你患上了星期天忧郁症──而且你并不是唯一一个。招聘网站Monster.com最近的调查显示，八成的人都说自己在周末逐渐过去的时候会觉得愁闷忧虑。3,600名受访者中，将近一半的人都说他们觉得“很难受”。
'Really bad' is hardly a clinical diagnosis, but Sunday blues are real, says Jeffrey Kahn, a clinical associate professor of psychiatry at Weill Cornell Medical College who specializes in workplace issues. He's noticed that some workers tend to sleep poorly on Sunday night, feeling wired as they rev up for the week or rehearsing the next day's agenda in their heads.
威尔康奈尔医学院(Weill Cornell Medical College)擅长职场问题的精神病学临床副教授卡恩(Jeffrey Kahn)说，“很难受”几乎算不上是医学诊断，但星期天忧郁症却是实实在在的。他注意到，一些职场人士往往在周日晚上睡得不好，亢奋地思虑一周的事情或是在脑子里演练第二天的日程。
'It's part real - they're going back to the office - and part symbolic,' he says. The dawn of a fresh week reminds people of the bigger issues lurking under the surface amid weekend brunches, sporting events and parties.
他说，这有一部分是真实的──他们即将回到工作中──还有一部分是象征性的。全新一周的开始让人们想起周末的早午餐、体育活动和聚会这些活动的表面之下潜藏的更大问题。
Employees worry about a harsh boss or a big project coming due. But some of the worst anxiety is actually sparked by 'things that might go well,' Kahn says. Workers on the brink of a promotion might fear the extra work that will come along with it or that their colleagues will become envious. Or employees about to wrap a big project might worry they won't be able to repeat the feat.
员工们忧心忡忡的是苛刻的老板或是即将到期限的大项目。卡恩说，但一些最严重的忧虑实际上是由可能顺利的事情引起的。即将得到提拔的员工可能担心随之而来的额外工作，或是同事会嫉妒自己。就快完成一个大项目的员工也可能担心，他们可能无法重现这样的功绩。
Sunday evening anxiety isn't all bad, Kahn notes-some people channel their anxious feelings into intense effort, working harder to banish their nerves.
卡恩强调说，周日晚间的忧虑也不全是坏事──有的人将焦虑情绪化为紧张的工作，工作更为努力以放松神经。
Joanie Ruge, a staffing industry veteran who's now a senior vice president at Monster, recommends workers take extra time on Friday to prep for Monday morning and fully disconnect during the weekends so they feel fully refreshed once the week begins. She also suggests workers set early bedtimes on Sunday nights and wake extra-early on Monday so they're not stressed or harried as they make their way to work.
从事人事工作多年的鲁格(Joanie Ruge)现在已是Monster的高级副总裁，她建议职场人士周五额外花些时间为周一早上做准备，并在周末期间完全忘掉工作的事情，这样就能在一周开始时觉得完全振作。她还建议职员周日晚上早些就寝、周一早上起得更早一些，这样上班时就不会觉得紧张或匆忙。
Kahn says meditation, exercise or social events like dinner with family can help to ease Sunday stress. Activities that provide comfort or distraction can be helpful - think, a favorite television show or a warm drink.
卡恩说，冥想、锻炼或与家人一同吃饭之类的社交活动能帮助缓解周日的紧张。能够给人安慰或让人分心的活动也有帮助──比如说钟爱的电视节目或一杯热饮。
'For some people, a cup of hot chocolate works wonders,' he says.
他说，对一些人来说，一杯热巧克力有着神奇的效用。