【志远翻译友情转载】
The ‘Monday Blues’ describe a set of negative emotions that many people get at the beginning of the workweek if they’re not happy at work. It contains elements of depression, tiredness, hopelessness and a sense that work is unpleasant but unavoidable.
星期一忧郁症就是如果人们工作得不开心，他们会在工作周开始的第一天产生的一系列负面情绪，包括失落，疲惫，绝望以及一种认为工作令人厌烦但又无法避免的情绪。
The Monday Blues are so prevalent that they have become a cultural phenomenon, and this makes it easy to laugh them off as ‘just the way things are’ . But they can be much more than just a passing tiredness; they are often a serious warning sign that something is not right at work. If you were happy, you’d be excited and energized on Mondays, not tired and depressed.
“星期一抑郁症”相当普遍，已经成为了一种文化现象。这就让我们很容易产生一种“这个世界就是这样”的想法并对此一笑了之。然而这并不只是一种很快消退的疲惫，反而经常是一种严重的信号，警告你工作中的某些东西出了问题，你并不开心，所以你才会疲倦和沮丧，如果你工作开心的话，你反而会兴奋和充满动力。
As it turns out, your case of the Mondays can have a negative impact on your performance and productivity—as well as the people around you. When you’re unhappy at work, it makes it very difficult for those around you to be happy, and oftentimes just one worker with a case of the Mondays can spread the doldrums to the whole team.
事实证明，“星期一忧郁症”对你的工作绩效可能产生负面的影响，同时也会影响身边的人。当你工作不开心的时候，你也很难让你身边的人感到开心。只要一个员工患有‘星期一抑郁症’，他就会把这种忧郁的情绪传染到整个团队。
Here are 11 ways to beat (or avoid) the dreaded Monday Blues:
以下是11个打败（或避免）令人畏惧的“星期一忧郁症”的方法：
1. Identify the problem. The first thing to do is to ask yourself what’s wrong. If you have the Monday Blues most weeks, then this is not something you should laugh off or just live with. It’s a significant sign that you are unhappy at work and you need to fix it or move on and find another job.
1.找出问题。你要做的第一件事就是问问自己哪里出了问题。如果你大部分工作周开始都会有“星期一抑郁症，那么这就不是一件你能一笑处之或者安之若素的事情了。那是一个重要信号：你对工作感到不开心，你需要调整或干脆换一个工作。
It is suggested that making a list of the things that are bringing you down in your job. Maybe it’s a negative co-worker or a meeting with your boss first thing on Monday morning, or maybe it’s that you don’t feel challenged–or maybe it’s all of the above. In either case, clarifying what is bothering you can help you try to be active in finding solutions.
你可以将工作中会使你不开心的事情列一张清单。也许是因为一个消极的同事或者星期一早上的第一件事是去见老板，也可能是因为你觉得工作没有挑战性，或者以上皆有。不论是哪种情况，明确正在困扰你的问题，这样可以帮助你尝试积极地寻找解决问题的方案。
2. Prepare for Monday on Friday. Mondays can be extra stressful from work that has potentially piled up from the previous week and, for many, can be challenging to jump right back in.
2.在星期五为星期一做好准备。假如上周留下很多未完的工作，那么星期一就会显得更加充满压力。对很多人而言，要重新回到工作中去，并不那么容易。
To help combat that Monday morning anxiety, be sure to leave yourself as few dreadfultasks as possible on Friday afternoon. By taking care of the things you least want to handle at the end of one work week, you’re making the start of the next that much better.
为了解决星期早上的焦虑问题，请确保在周五下午留下尽量少的棘手任务。在每个工作周的结尾处理好那些你最不想做的工作，下一周就会有一个美好的开始。
If you do have any unpleasant tasks awaiting your attention Monday morning, get them done as early as possible so that you don’t spend the rest of the day procrastinating or feeling as if there’s a black cloud hanging over your head. You’ll feel a lot better once it’s over.
如果实在有高难度的任务需要你在周一早上处理，请尽可能早地将它完成，以免耽搁一天中剩余的时间或感到愁云密布。一旦事情完成以后，你会感觉好很多。
3. Make a list of the things you’re excited about. We often look at the week ahead of us and think of all the tough stuff we have to do and the difficult tasks ahead of us. Turn that around. Sunday evening, make a list of three things you look forward to at work that week. This might put you in a more positive mood. If you can’t think of three things you look forward to, that might be an indication that you need to make some changes.
3.把令你高兴的事列个清单。我们经常看着未来一周，想着所有我们必须面对的烦心事和艰巨任务。不如倒过来做，在星期天晚上，列一个清单，写出3件下周工作中会令你向往的事情，这可能会使你的心情变好。如果你连3件向往的事都想不出来，那或许是一个提示：你必须做出点变化了。
4. Unplug for the weekend. If possible, try to avoid checking work e-mail or voicemail over the weekend, especially if you’re not going to respond until Monday anyway. It can be tempting to know what’s waiting for you, but drawing clearly defined boundaries between work and personal time can help keep things in check. When you leave the office on Friday, leave your office problems there and focus on enjoying your time off. Sometimes going back to work on Monday feels especially frustrating because you let it creep into your off-time, and so it never even feels like you had a weekend at all.
4.周末不谈工作。如果你根本不打算在周一之前回复邮件，那么试着在周末避免查看工作电邮或语音信箱，。你可能很想知道有什么在等着你去看，但你必须在工作和私人时间之间划出明确的界限。这能够帮助保持对各种事情的控制。当你在星期五离开办公室的同时，把办公室里的问题也留下，专注于享受你的休息时间。有时候星期一重新工作令人倍感沮丧的原因是你把工作带进了你的休息时间，使你觉得根本没有过周末。
5. Get enough sleep and wake up early. Go to bed a little early on Sunday night and be sure to get enough sleep so that you wake up feeling well-rested. If you’re only running on a couple of hours of sleep, it’s unlikely that you’re going to feel good about going anywhere when the alarm goes off Monday morning.
5.获得充足的睡眠并且早点起床。在星期日晚上早一点上床，保证充足的睡眠时间以便你早晨醒来时能够获得充分的休息。如果你只睡几个小时，星期一早上闹铃响起的时候，你恐怕哪儿都不想去。
Although it might seem counter-intuitive, waking up an extra 15 to 30 minutes early on Monday morning can actually make going back to the office easier. Having a little more ‘me time’ instead of feeling like you’re trapped in a time crunch can make that transition a little easier. “Taking the time to enjoy a healthy breakfast, do some exercises, or take the dog for a walk can help you feel more centered for the rest of the day, and can help you remember that you’re not a robot who just sleeps and works.
尽管和通常想法有点不一样，但是星期一早起15至30分钟的确能让上班这件事变得轻松一点。拥有更多自己的时间，而不是时刻陷入到尖峰时刻，这会让你在休息和工作间的转换更轻松。花时间享受一顿健康的早餐，做一些运动，或者带着狗狗出去溜溜能够帮助你在当天剩余的时间中更集中精神，也能提醒自己你并不是一个只会睡觉和工作的工作机器。
6. Dress for success. Dress up, perk up and show up ready to be positive and help others be positive. Be the light and energy that makes others have a better day. Show and share your spirit, charisma and vibe and make yourself magnetic. You can use Monday as the day to wear your favorite new outfit. This can help build your confidence around the office and might get you a few complements from co-workers.6.穿得漂亮。穿上漂亮的衣服，振作精神，使自己显得精神饱满，并帮助别人打起精神，成为使别人一天过得更好的阳光和能量，展示并分享你的精神、魅力和活力。让自己更有吸引力。你可以把星期一定为穿你最喜欢的衣服的一天。这能使你在办公室里建立自信，或许还能帮你赚取同事们的赞美呢。
7. Be positive. Start the week out with an “attitude of gratitude” . Take time to recognize and appreciate the things that you enjoy about work.
7.态度要积极。带着“感恩的心”开始新的一周。花点时间去认可并欣赏工作上你喜欢的事情。
When you get to the office, do your best not to be a complainer–and keep your Monday morning grumpiness to yourself. In the same vein, don’t listen to other people’s Monday gripes. Creating or contributing to a culture of complaining is no way to improve your attitude.
当你到达办公室的时候，尽最大的努力不去做一个抱怨者，将星期一早上的暴躁情绪收敛起来。同样，不要听其他人在星期一的抱怨。制造或参与形成一种抱怨的文化绝不是改善情绪的好办法。”
If you’re able to be a source of positivity in the workplace, not only will you make your day more enjoyable, but you’ll also make the work environment better for those around you.
如果你有能力成为办公室欢快气氛的源头，不但你自己能使自己的一天更快乐，你也能给同事们带来更好的办公环境。
8. Make someone else happy. Doing nice things for other people definitely can lift the spirits, and in this case, it could actually help shift the overall mood in your office. Paying it forward can yield great results all around.
8.让其他人感到开心。为别人做些好事绝对能够提升精神，还能帮助改变办公室的整体情绪。主动付出可以在各个方面收获良好的回报。
We know from research in positive psychology that one of the best ways to cheer yourself up is to make someone else happy. You might compliment a co-worker, do something nice for a customer, help out a stranger on the street or find some other way to make someone else’s day a little better.
通过积极心理学可以了解到，令自己高兴起来的一个最佳办法就是令其他人高兴。你可以赞美一位同事，为一个顾客做一件好事，在大街上帮助一位陌生人或者找另一个方法来使他人的一天更好一点。
9. Keep your Monday schedule light. Knowing that Mondays are traditionally busy days at the office, a good strategy is keep you Monday schedule as clear as possible. When you’re planning meetings ahead, try to schedule them for Tuesdays and Wednesdays. This will help you to come into Monday with more ease from the weekend.
9.把星期一的日程安排得轻松点。一般来说，办公室的星期一是比较繁忙的，一个好方法就是让自己星期一的日程尽可能轻松。当你提前安排会议，尝试着将它们放在周二或周五，这样你从周五过渡到周一的时候就会容易很多。
Instead of tackling the biggest and most complicated tasks early on Monday, take some time for easier, more routine stuff. This might get you up and running and give you the energy for the hairier tasks.”
与其在周一早上处理那些重大且复杂的任务，不如花些时间处理更轻松，程序化的工作。这可能会令你心情愉快，进入状态，并且让你获得能量去处理更为棘手的任务。
10. Have fun at work. Take it upon yourself to do things that you enjoy in the office on Monday. Maybe bring donuts for your colleagues or take a quick break to catch up with friend in the office. Sharing stories about the weekend with co-workers can be fun and also is a great way to strengthen your interoffice network.
10.工作时开心一点。安排自己在星期一做一些在办公室里喜欢做的事。带甜甜圈给同事，或者短暂休息一下和朋友们聊聊天。和同事分享一些周末发生的故事，这也是一个扩展办公室人脉的好办法。
You can schedule a weekly Monday coffee break or lunch with a friend. Create an event that you will look forward to on Mondays as a way to break up the day with some known positivity. At the very least, it gives you a chance to take a deep breath, talk with a friend, and regroup for the rest of the day.
你可以在每周一安排和朋友一起喝咖啡或者吃午饭。在周一组织一个你向往的活动，与某些态度积极的人见面，把这一天划分成多块。至少，这会给你一个机会去深呼吸、与朋友交谈、为当天剩余的时间重新部署。
11. Have a post-work plan. Your day shouldn’t just be about trudging through Monday to get it over with, but about looking forward to something. By making Monday a special day where you get to go out with friends, make your favorite dinner, or eat a bowl of popcorn and catch up on a TV show you recorded, the day doesn’t have to be all about getting up to go into the office.
11.制定下班计划。星期一这一天不应该只是煎熬地等待下班，而是可以期盼些什么。让星期一成为特别的一天，比如与朋友们去逛街，做你最爱的晚餐，或者边看着你录下来的节目边吃一碗爆米花，这一天不应该全部只是关于起床和去办公室。
标签： 忧郁症和抑郁症
