“医生建议节后上班前三天少干活”

节后第一个工作日，你的状态回来了吗？

不少网友表示，一要上班 就心情不好，提不起精神。

As the first workday after the National Day holiday break arrived, many people admit that just the thought of returning to work makes them feel down and unmotivated.

北京安贞医院睡眠医学中心主任医师谢江介绍，很多人长假以后会失眠、疲乏无力、精力不集中、情绪不好，影响工作和生活，这个就是“节后综合征（post-holiday blues/syndrome）”。

Xie Jiang, a physician at the Sleep Medicine Center of Beijing Anzhen Hospital, said many people experience insomnia, fatigue, poor concentration, and low mood after a long break — symptoms commonly known as post-holiday blues or post-holiday syndrome.

郑州市第八人民医院疾病预防控制科主治医师吉洋表示，“节后综合征”并非真正意义上的疾病，而是生活节奏与环境的变化导致生物钟紊乱、心理压力增加而产生的一系列身心反应。

Ji Yang from the Eighth People's Hospital of Zhengzhou noted that post-holiday syndrome is not an actual illness but a temporary reaction to disrupted biological rhythms and increased stress caused by changes in lifestyle and environment.

图源：央视新闻

因此，山东省千佛山医院心理门诊主任医师张华建议： 刚上班前三天不宜安排高强度的工作，以免加剧节后综合征的症状 。

Zhang Hua, a doctor at Shandong Qianfoshan Hospital, advises employees to avoid intense or demanding tasks during the first three days back at work to ease the transition and reduce post-holiday symptoms.

如何改善“节后综合征”？

那么，如何让自己摆脱“节后综合征”，迅速恢复学习工作状态呢？这里有几个小建议，助你轻松度过复工第一周！

Going back to work after the holidays is tough, but we are here to help! Below are some steps that might make your return to the office a little easier to cope with.

1. 给大脑“温柔开机”

节后，我们的大脑也需要一点时间适应工作节奏！专家表示，应打破“必须立刻完美”的魔咒，理解身体需要3-5天适应期，避免因焦虑加重症状。此外，试着从要求过高的项目中脱离出来，从简单的工作开始做。

Try to disconnect from overly demanding work, at least for a short time.

2. 规律作息，恢复生物钟

假期熬夜让我们的生物钟大乱，想要恢复正常作息需要下点功夫。专家建议，睡前1至2小时适当运动（如20至30分钟的慢跑），有助于增加睡意，帮助身体自我调节，尽快恢复规律作息。

Don't stay up late and get back to your original regular sleep schedule. Take some exercise, such as jogging and stretching.

3. 吃得清淡，肚子不抗议

假期“大餐”让我们的肠胃“过劳”，节后清淡饮食很重要！大连市中西医结合医院主任中医师周正国说：“深色蔬菜富含B族维生素和矿物质，建议增加其在饮食中的比例。同时，多喝水，加速新陈代谢，帮助胃肠道恢复健康。”

Eat some light food, vegetables and fruits. Drop that Americano and other stimulating foods.

“节后综合征”虽然让人头疼，但并不是无法战胜的难题。通过调整作息、饮食和心态，我们可以轻松适应工作节奏，恢复元气。

好了，快把这条转发到学习和工作群吧！

来源：21世纪英文报 中国青年报 央视新闻

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