“医生建议节后上班前三天少干活”

摘要：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）”。

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！

跟着China Daily