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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?
歡迎回到周一的辦公室。你昨晚睡得好嗎？肚子有沒有不舒服？一想到要上班，心里有沒有七上八下的？
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.'
這可能是你患上了星期天憂郁癥──而且你并不是唯一一個。招聘網站Monster.com最近的調查顯示，八成的人都說自己在周末逐漸過去的時候會覺得愁悶憂慮。3,600名受訪者中，將近一半的人都說他們覺得“很難受”。
'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.
威爾康奈爾醫學院(Weill Cornell Medical College)擅長職場問題的精神病學臨床副教授卡恩(Jeffrey Kahn)說，“很難受”幾乎算不上是醫學診斷，但星期天憂郁癥卻是實實在在的。他注意到，一些職場人士往往在周日晚上睡得不好，亢奮地思慮一周的事情或是在腦子里演練第二天的日程。
'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.
他說，這有一部分是真實的──他們即將回到工作中──還有一部分是象征性的。全新一周的開始讓人們想起周末的早午餐、體育活動和聚會這些活動的表面之下潛藏的更大問題。
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.
員工們憂心忡忡的是苛刻的老板或是即將到期限的大項目。卡恩說，但一些最嚴重的憂慮實際上是由可能順利的事情引起的。即將得到提拔的員工可能擔心隨之而來的額外工作，或是同事會嫉妒自己。就快完成一個大項目的員工也可能擔心，他們可能無法重現這樣的功績。
Sunday evening anxiety isn't all bad, Kahn notes-some people channel their anxious feelings into intense effort, working harder to banish their nerves.
卡恩強調說，周日晚間的憂慮也不全是壞事──有的人將焦慮情緒化為緊張的工作，工作更為努力以放松神經。
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.
從事人事工作多年的魯格(Joanie Ruge)現在已是Monster的高級副總裁，她建議職場人士周五額外花些時間為周一早上做準備，并在周末期間完全忘掉工作的事情，這樣就能在一周開始時覺得完全振作。她還建議職員周日晚上早些就寢、周一早上起得更早一些，這樣上班時就不會覺得緊張或匆忙。
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.
卡恩說，冥想、鍛煉或與家人一同吃飯之類的社交活動能幫助緩解周日的緊張。能夠給人安慰或讓人分心的活動也有幫助──比如說鐘愛的電視節目或一杯熱飲。
'For some people, a cup of hot chocolate works wonders,' he says.
他說，對一些人來說，一杯熱巧克力有著神奇的效用。
