【工作用語】11招助你周一上班就精力充沛.

　　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.

　　星期一憂郁癥就是如果人們工作得不開心，他們會在工作周開始的第一天產(chǎn)生的一系列負面情緒，包括失落，疲憊，絕望以及一種認為工作令人厭煩但又無法避免的情緒。

　　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.

　　“星期一抑郁癥”相當(dāng)普遍，已經(jīng)成為了一種文化現(xiàn)象。這就讓我們很容易產(chǎn)生一種“這個世界就是這樣”的想法并對此一笑了之。然而這并不只是一種很快消退的疲憊，反而經(jīng)常是一種嚴重的信號，警告你工作中的某些東西出了問題，你并不開心，所以你才會疲倦和沮喪，如果你工作開心的話，你反而會興奮和充滿動力。

　　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.

　　事實證明，“星期一憂郁癥”對你的工作績效可能產(chǎn)生負面的影響，同時也會影響身邊的人。當(dāng)你工作不開心的時候，你也很難讓你身邊的人感到開心。只要一個員工患有‘星期一抑郁癥’，他就會把這種憂郁的情緒傳染到整個團隊。

　　Here are 11 ways to beat (or avoid) the dreaded Monday Blues:

　　以下是11個打敗(或避免)令人畏懼的“星期一憂郁癥”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.找出問題。你要做的第一件事就是問問自己哪里出了問題。如果你大部分工作周開始都會有“星期一抑郁癥，那么這就不是一件你能一笑處之或者安之若素的事情了。那是一個重要信號：你對工作感到不開心，你需要調(diào)整或干脆換一個工作。

　　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.

　　你可以將工作中會使你不開心的事情列一張清單。也許是因為一個消極的同事或者星期一早上的第一件事是去見老板，也可能是因為你覺得工作沒有挑戰(zhàn)性，或者以上皆有。不論是哪種情況，明確正在困擾你的問題，這樣可以幫助你嘗試積極地尋找解決問題的方案。

　　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.在星期五為星期一做好準備。假如上周留下很多未完的工作，那么星期一就會顯得更加充滿壓力。對很多人而言，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.

　　為了解決星期早上的焦慮問題，請確保在周五下午留下盡量少的棘手任務(wù)。在每個工作周的結(jié)尾處理好那些你最不想做的工作，下一周就會有一個美好的開始。

　　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.

　　如果實在有高難度的任務(wù)需要你在周一早上處理，請盡可能早地將它完成，以免耽擱一天中剩余的時間或感到愁云密布。一旦事情完成以后，你會感覺好很多。

　　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.把令你高興的事列個清單。我們經(jīng)常看著未來一周，想著所有我們必須面對的煩心事和艱巨任務(wù)。不如倒過來做，在星期天晚上，列一個清單，寫出3件下周工作中會令你向往的事情，這可能會使你的心情變好。如果你連3件向往的事都想不出來，那或許是一個提示：你必須做出點變化了。

　　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 dined 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.周末不談工作。如果你根本不打算在周一之前回復(fù)郵件，那么試著在周末避免查看工作電郵或語音信箱，。你可能很想知道有什么在等著你去看，但你必須在工作和私人時間之間劃出明確的界限。這能夠幫助保持對各種事情的控制。當(dāng)你在星期五離開辦公室的同時，把辦公室里的問題也留下，專注于享受你的休息時間。有時候星期一重新工作令人倍感沮喪的原因是你把工作帶進了你的休息時間，使你覺得根本沒有過周末。

　　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.獲得充足的睡眠并且早點起床。在星期日晚上早一點上床，保證充足的睡眠時間以便你早晨醒來時能夠獲得充分的休息。如果你只睡幾個小時，星期一早上鬧鈴響起的時候，你恐怕哪兒都不想去。

　　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.

　　盡管和通常想法有點不一樣，但是星期一早起15至30分鐘的確能讓上班這件事變得輕松一點。擁有更多自己的時間，而不是時刻陷入到尖峰時刻，這會讓你在休息和工作間的轉(zhuǎn)換更輕松。花時間享受一頓健康的早餐，做一些運動，或者帶著狗狗出去溜溜能夠幫助你在當(dāng)天剩余的時間中更集中精神，也能提醒自己你并不是一個只會睡覺和工作的工作機器。

　　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，使自己顯得精神飽滿，并幫助別人打起精神，成為使別人一天過得更好的陽光和能量，展示并分享你的精神、魅力和活力。讓自己更有吸引力。你可以把星期一定為穿你最喜歡的衣服的一天。這能使你在辦公室里建立自信，或許還能幫你賺取同事們的贊美呢。

　　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.態(tài)度要積極。帶著“感恩的心”開始新的一周?；c時間去認可并欣賞工作上你喜歡的事情。

　　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.

　　當(dāng)你到達辦公室的時候，盡最大的努力不去做一個抱怨者，將星期一早上的暴躁情緒收斂起來。同樣，不要聽其他人在星期一的抱怨。制造或參與形成一種抱怨的文化絕不是改善情緒的好辦法。”

　　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.

　　如果你有能力成為辦公室歡快氣氛的源頭，不但你自己能使自己的一天更快樂，你也能給同事們帶來更好的辦公環(huán)境。

　　8. Make someone else happy. Doing nice things for other people dinitely 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.讓其他人感到開心。為別人做些好事絕對能夠提升精神，還能幫助改變辦公室的整體情緒。主動付出可以在各個方面收獲良好的回報。

　　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.

　　通過積極心理學(xué)可以了解到，令自己高興起來的一個最佳辦法就是令其他人高興。你可以贊美一位同事，為一個顧客做一件好事，在大街上幫助一位陌生人或者找另一個方法來使他人的一天更好一點。

　　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輕松點。一般來說，辦公室的星期一是比較繁忙的，一個好方法就是讓自己星期一的日程盡可能輕松。當(dāng)你提前安排會議，嘗試著將它們放在周二或周五，這樣你從周五過渡到周一的時候就會容易很多。

　　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.”

　　與其在周一早上處理那些重大且復(fù)雜的任務(wù)，不如花些時間處理更輕松，程序化的工作。這可能會令你心情愉快，進入狀態(tài)，并且讓你獲得能量去處理更為棘手的任務(wù)。

　　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.工作時開心一點。安排自己在星期一做一些在辦公室里喜歡做的事。帶甜甜圈給同事，或者短暫休息一下和朋友們聊聊天。和同事分享一些周末發(fā)生的故事，這也是一個擴展辦公室人脈的好辦法。

　　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飯。在周一組織一個你向往的活動，與某些態(tài)度積極的人見面，把這一天劃分成多塊。至少，這會給你一個機會去深呼吸、與朋友交談、為當(dāng)天剩余的時間重新部署。

　　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.制定下班計劃。星期一這一天不應(yīng)該只是煎熬地等待下班，而是可以期盼些什么。讓星期一成為特別的一天，比如與朋友們?nèi)ス浣郑瞿阕類鄣耐聿?，或者邊看著你錄下來的?jié)目邊吃一碗爆米花，這一天不應(yīng)該全部只是關(guān)于起床和去辦公室。