交行卡注销:如何应对“灰色星期一”？

If on most Monday mornings you'd like to jump into a time machine and go backward in time two days, you're not alone. For many the work-week-dread kicks in Sunday afternoon as you start anticipating another five days at the office. 

假如在大多周一早上，你都会进入一台时间机器，并于两天后及时返回，如此这样的你并不孤独。因为对于许多有着周末恐惧症的人在星期天的下午就会抱怨，因为你要开始预计接下来五天的办公室生活。

Where did the weekend go? You might have done quite a bit, but never quite got around to getting the rest and relaxation you need and now it's time to start all over. You're tired but can't shut off your mind to get to sleep early (sleeping in on Sunday morning probably didn't help) and you already know how awful you'll feel when the alarm goes off on Monday morning.

周末哪去了?或许，你休息了一下下，但还没有完全适应，得到你需要的放松，现在，一切又要重头开始。你很疲倦但却又不想休息，早早睡觉。尽管你已经知道周日早上的懒觉可能并没什么用，当周一早上闹钟响起的那一刻，你会多么的痛苦！

What's Going On?

这一切是怎么了？

We pack our schedules from Monday to Friday, anticipating that when the weekend rolls around we'll be able to unwind and get some rest, and then we discover that this rarely happens. While there's a lot to be said for delayed gratification, a long stretch of all-work-and-no-play will inevitably backfire.

我们把周一到周五安排的满满的，期望等到周末时候，我们能够放松，适当休息。但其实我们会发现这几乎是不可能的。虽然，对于迟来的满足有很多要说，但这整周毫无娱乐的工作还是会不可避免的带来事与愿违的结果。

This week-to-week grind leaves us feeling over-tired, over-scheduled and not able to enjoy life. For many, even while experiencing weekend fun, we dread the numerous tasks with which we'll be hammered on Monday morning.

这周而复始的折磨留给我们的只有疲惫不堪，满满的安排，无法享受生活。对于许多人来说，即使过完了愉快的周末，我们还是会惧怕周一早上那大量的工作带来的打击。

What You Can Do About the Monday Blues

对于“灰色星期一”，你能做什么？

Get out of the "living for the weekend" mindset. This only reinforces negative feelings towards the work week. What's more, this mindset sets unreasonable expectations for the weekend: Instead of being able to enjoy your time off, you feel pressured to make the most of it and, at the same time, feel anxious about having to return to work on Monday.

要避开“活在周末”的思维模式，因为这只会加重你对于周末的负面感觉。而且，这种思维模式会给周末加以不理性的期待。既不能享受美好时光，反而在大多数时候感觉到压力。同时，还会为即将开始的周一工作而感到焦虑。

Find ways to make your workdays less crowded. You can't do it all in 24 hours, and there really is no reason to try. Decide what's a top priority and what you can let go. If you have children, remember that they benefit from downtime during the week as well. 

找寻一些方式，让你的工作日不过于紧张。你并不能24个小时做完所有的事情，而且真的没有必要去尝试。决定好什么是最主要的和次要的。假如你有孩子，记得也要让他们从这周末的时间里感受到快乐。

Manage your time during your workday so that you can be more efficient. For example, consider checking and returning emails and voice mail messages in batches at certain times of the day instead of continuously throughout the day as you receive them. This will reduce the interruptions and help you stay focused on the task at hand. 

设法让你工作日更加有效率。举例来说，在一天的某些时间分批来查阅和回复电子邮件及语音留言，而不是持续不断地一整天处理它们。这将会减少干扰程度，有利于你集中处理手头的工作。

Give yourself a mid-week break. Five days is too long to go without having a break. Set aside something fun and relaxing to which you can look forward at the week's mid-point. Not only will this give you a chance to unwind, this will make the time between breaks feel shorter and easier to manage. 

让自己中间适当的休息。五天当中没有太长时间可以休息。但可以制定一些有趣放松的事情，让你期待这周的中间点。这不仅可以让自己有机会放松，而且让你觉得短暂的休息容易适应。

This can consist of almost anything you enjoy: Maybe a girl's night out, a family movie night, taking a pottery class, trying out a new restaurant with a group of friends or simply enjoying a romantic evening with your spouse or loved one.

这可以做任何你喜欢的事情，或许是与一个女孩儿夜出约会，或许是一个家庭电影之夜，或许去上一堂陶艺课，或者和一些朋友去尝试一家新的餐厅，或者只是和你的妻子或是爱人简单的度过一个浪漫的夜晚。

Take small breaks daily. Even something as small as going for a short walk at lunch instead of staying at your desk can provide a change of scenery that will help ward off stress and keep you from feeling overwhelmed with work. Don't underestimate the benefit of periodically taking time to mentally and emotionally recharge and refocus. 

日常适当的休息。甚至只是午餐后小小的散步而不要整日待在办公桌前。场景的变化将会帮助你防止压力的产生，不会让你觉得被工作压得喘不过气来。不要低估这周期性给予时间让精神和情感释重的效果。

Also, don't feel selfish for doing this. If, for example, taking time to unwind before facing an hour of grid-lock traffic after work will help get you through the evening without losing your mind, then go for it.

同样，不要吝啬这样去做。举个例子，假如在面对下班后一个小时的交通拥堵前，花时间去放松，将有助于你整晚不会发狂。那么加油做吧！

Allow for enough time on weekends to relax. You can't recharge your batteries if you're always using them. This might mean eliminating some activities or finding ways to outsource household chores, like cleaning and yard-work.

If you set aside time during the work week for fun, you'll be less likely to feel like you have to pack your weekends full of fun activities. Even a weekend of too many fun activities can drain you, leaving you feeling unrested. Make an effort to plan your weekend activities with events that leave you feeling content and fulfilled, not frazzled and imposed upon.

让周末有足够的时间放松。假如你总是使用而不能为你的“电池”充电，这就可能意味着取消一些活动或者找一些方法将如清洁和园艺工作分配出去。

假如你在周末娱乐的时候留出一些时间，你将很少可能想要必须把娱乐活动安排的满满的。甚至周末繁忙的娱乐活动会让你精疲力尽，让你感觉并没有得到休息。尽力去为你的周末活动制定让你既感到开心又充实的计划，而不是疲惫被迫的计划。

Don't stay up late on the weekends. Just because you can sleep in the next morning shouldn't give you permission to go to bed late the night before. 

Who can resist the temptation to sleep in? Unfortunately, this luxury comes at a high price: An upset sleep schedule can take a week to get back on track, and allowing your sleep schedule to fall apart again the next weekend sets you up for a merry-go-round sleep ride that'll end up leaving you feeling perpetually tired.

Sticking to the same sleep schedule, regardless of the day of the week, will help you remain rested and energized during the week. What's more, you might just find yourself being an early-bird on the weekends and actually liking it!

Determine whether you really like your job. If you still find yourself dreading Mondays no matter what you do, then maybe it's time to think about a career change. True, this isn't exactly an ideal economy in which to think about switching jobs or careers. But if your job leaves you feeling miserable, taking positive steps toward changing your situation can help you feel more in control and better able to cope with the day to day grind, and even possibly see it less of a grind.

不要在周末熬夜。正是因为你可以在第二天早上睡懒觉，所以不应该允许你自己在前一天晚上熬夜。

有谁能抵制睡懒觉的诱惑呢?不幸运的是，这种奢侈会让你付出高昂的代价。扰乱的生物钟需要你花费一星期的时间才能更正过来，会让你的生物钟再一次失去控制直到下一周，让你感觉坐在睡眠的旋转木马上，以至于到最后让你感觉长久的疲惫不堪。

保持同样地生物钟，不要把它当做是周末，这样会有助于你充分休息，一整周都精力充沛。而且，你会发现自己会像一只周末早起的鸟儿，确确实实的喜欢它。

决定你是否真正喜欢你的工作。假如你一直认为，每个星期一，无论自己做什么都很痛苦，那么或许，你是时候应该考虑换一份工作了。事实上，经济收入理想，考虑换工作或是职业并不正确。但是假如你的工作让你觉得痛苦，采取积极的步伐去改变你的状态将有助于你感觉到对于日复一日的折磨更多的控制和更好的应对，甚至可能看不见一丁点痛苦。

For better or worse, more time is spent at work than anywhere else. So it's certainly worth your effort to carefully access how this time is spent so that you can find creative ways to enjoy your work days and not spend another Sunday afternoon dreading the next day.

Make every day count, and don't just live for the weekends.

花费大量的时间在工作上而不在其他上面，有利也有弊。所以，这值得你认真地努力去计算你的时间如何利用，以至于你能够找到创造性的方法让你充分享受工作的每一天，而不是花费另一个星期天的下午去为接下来的一天痛苦。