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Labor Day stirs up a unique range of emotions. While some people love the prospect of crisp, cool air, football and fall fashions, others experience a stab of dread this time of year as vacations end, school starts up and pressures mount at the office.
'I really get into the joy of life on vacation and it always takes me awhile to get back into the joy of contract law,' says Helen Bender, a law professor in New York.
There are few studies or statistics on the end-of-summer malaise, but therapists, career coaches -- even marriage counselors -- report an increase in people seeking help in early fall. 'Change is always hard and this is a time when both nature and our lives are changing,' says Betsy Stone, a psychologist in Stamford, Conn.
A big component is what some researchers dub Post Vacation Syndrome (PVS), characterized by a combination of irritability, anxiety, lack of motivation, difficulty concentrating, and a feeling of emptiness that lasts up to a few weeks after returning to work. Some people get a mild version every Sunday night after getting the weekend off. Surveys suggest that 35% to 75% of workers in Spain, where many businesses close for the month of August, suffer from PVS.
Several studies have found that vacations do lift peoples' spirits, but the effects don't last long. A study of 96 Dutch workers, published in the journal Work and Stress last year, found that health and well-being returned to prevacation levels during the first week back at work.
Some adults who get the summer off face Labor Day blues 'because they've had a taste of life outside of the hamster wheel,' says Farrah Parker, a corporate trainer in Los Angeles. 'They've done things they love and it reminds them of what is truly important in their lives. And when the fall comes, they feel like they are losing a part of themselves. I see it all the time, especially in high-profile industries with demanding schedules.'
Even the best jobs don't compare well to carefree days at the beach. But when dread of the workplace keeps up, it may be a sign a person is in the wrong job, experts say. Try to pinpoint the real source of unease, and don't make any rash changes during a post-vacation funk. Instead, wait a few weeks and see if the feelings subside.
Also be alert to whether the blues cross the line into depression and interfere with sleep, appetite or functioning, says Katherine Muller, assistant director of the Center for Integrative Psychotherapy in Allentown, Pa. When in doubt, seek professional help.
The transition back to work can be particularly demoralizing for people who make long to-do lists for the summer, don't accomplish them, and pile on even more pressure and self-criticism in the fall. 'You thought, 'The kids are at camp for six weeks, so this is my chance to write the book, lose 40 pounds, build a new wing and have a second honeymoon,'' says Jan Nolte, an executive speaking coach in New York.
She advises clients to celebrate what they did do, even small moments, like a night at the movies or the game of catch in the street. 'All of these are little successes and if you can take a moment to celebrate them, you can get your energy back for what's next,' Ms. Nolte says.
Many families are consumed by back-to-school frenzy this time of year. 'Generally, kids can't wait to go back to school. For parents, that means months of purchasing, planning, nagging, chauffeuring, chaperoning and negotiating,' says Emily Glickman, an educational consultant in New York who helps parents navigate private-school admissions.
Empty nesters may feel a stab of regret when September no longer brings such chaos. 'There's this funny disconnect when you start seeing school buses and the message is, that part of your life is over,' Dr. Stone says.
For some people, there is a physiological component to their funk. Although Seasonal Affective Disorder, or SAD, is typically associated with the darkest, shortest days of winter, the waning daylight is already reducing the availability from the sun of vitamin D, a building-block of serotonin, the neurotransmitter linked to depression. It is also advancing the onset of melatonin, a hormone that affects circadian rhythms. The upshot: possible daytime sleepiness, lethargy and depression. An estimated 6% of the U.S. population suffers from SAD. The incidence rises with the distance from the equator.
There is no specific test for SAD, but for people who think they are susceptible, experts suggest sitting near a specialized lamp with a very bright fluorescent (10,000 lux) for about 30 minutes a day for two to four weeks. The sessions should be done in the morning, because light therapy in late afternoon or evening may lead to insomnia. Some studies have also found that getting sufficient vitamin D, B-12 and omega 3 fatty acids may help boost mood, but more research is needed.
Other advice for getting through the end-of-summer blues includes getting fit. A recent study in the Journal of Clinical Psychiatry found that depressed patients who added a daily exercise regime to antidepressants were more likely to see their symptoms lift than those who didn't. Exercising outdoors, particularly in the morning, can boost both vitamin D and melatonin.
Some people find buying something new particularly tempting this time of year. But be wary of overdoing it. 'Retail therapy is a slippery slope,' says Barbara Neitlich, a Beverly Hills, Calif., psychotherapist.
Ms. Nolte, the speaking coach, advises clients to try to identify what they're longing for this time of year. If it's the joy of learning something new, try taking a class. If it is the loss of freedom and downtime, try scheduling in some three- and four-day weekends.
Says Ms. Parker, the corporate trainer: 'If you can take little vacations throughout the year, it's less of a shock when vacation is over.'
參考譯文：
長(zhǎng)假容易引發(fā)別樣情緒。就在一些人為即將到來的涼爽空氣、新橄欖球賽季和秋季時(shí)裝而歡欣鼓舞時(shí)，另外一些人卻在每年這個(gè)時(shí)候，隨著假期結(jié)束、學(xué)校開學(xué)及辦公室壓力的加大而被忽然而至的恐懼感籠罩。
紐約州的法學(xué)教授海倫•本德(Helen Bender)說：“我真喜歡在假期時(shí)享受生活樂趣，總是要花些時(shí)間才能重新對(duì)合同法提起興趣。”。
對(duì)于這種夏季末不適癥，目前鮮有研究或是統(tǒng)計(jì)數(shù)據(jù)。不過心理醫(yī)師、職業(yè)咨詢專家、甚至婚姻顧問都發(fā)現(xiàn)，在初秋時(shí)節(jié)上門尋求幫助的人數(shù)有所增加。“改變總是很難，更何況在這個(gè)時(shí)節(jié)，自然界和我們的生活都在變化，”康涅狄格州斯坦福德市(Stamford)的一位心理學(xué)家貝齊•斯通(Betsy Stone)表示。
節(jié)后綜合癥(Post Vacation Syndrome, 簡(jiǎn)稱：PVS)是導(dǎo)致這一現(xiàn)象的很大一個(gè)原因。其癥狀包括易怒、焦慮、缺乏動(dòng)力、精力難以集中以及感到空虛等。這些癥狀在人們回去工作后最長(zhǎng)可能持續(xù)幾周的時(shí)間。一些人在周末即將結(jié)束的周日晚上也會(huì)患上輕微的節(jié)后綜合癥。一項(xiàng)調(diào)查顯示，西班牙有35%到75%的上班族都患有節(jié)后綜合癥。當(dāng)?shù)氐脑S多企業(yè)每年8月份都會(huì)關(guān)門放假。
一些研究發(fā)現(xiàn)，假日的確能夠振奮精神，不過這種效果持續(xù)不了多久。去年刊登在《工作與壓力》(Work and Stress)雜志上的一項(xiàng)針對(duì)96名荷蘭上班族的研究顯示，假期后的第一周，人的身體狀況和精神狀態(tài)就恢復(fù)到了假前的水平。
洛杉磯一位企業(yè)培訓(xùn)師法拉赫•帕克(Farrah Parker)稱，一些在夏季休過假的成年人之所以會(huì)在勞工節(jié)后感到抑郁是因?yàn)樗麄儑L過了倉鼠轉(zhuǎn)輪般枯燥日子以外的生活的滋味。“他們做了他們鍾愛的事情，而這讓他們想起什么東西才是他們生命中最重要的。當(dāng)秋季來臨，他們感覺即將失去一部分自我。我經(jīng)�？吹竭@種情況，特別是在那些工作節(jié)奏緊張、受人矚目的行業(yè)里。”
即便是最好的工作，也無法在和海灘上度過的那些無拘無束的日子相提并論。不過，專家們表示，如果工作中的恐懼感持續(xù)只增不減，則可能說明這個(gè)人大概入錯(cuò)行了。想辦法找出不安感背后的真正原因，不要急著在假日后的恐懼中做出任何倉促的改變，等幾周看看這感覺會(huì)不會(huì)消失。
賓夕法尼亞州艾倫敦(Allentown)綜合心理治療中心(Center for Integrative Psychotherapy)的副主任凱瑟琳•馬勒(Katherine Muller)稱，人們還要當(dāng)心這種不安的感覺是否發(fā)展成抑郁癥并影響睡眠、食欲或是身體機(jī)能。如果拿不準(zhǔn)，要向?qū)I(yè)人士尋求幫助。
回來上班對(duì)于那些制訂了長(zhǎng)長(zhǎng)的暑期計(jì)劃而無法完成的人來說，可能尤其令人沮喪。計(jì)劃未完成，進(jìn)一步增加了秋日里的負(fù)擔(dān)和自責(zé)感。紐約的高管演講教練簡(jiǎn)•諾爾蒂(Jan Nolte)說：“你曾這樣想，‘孩子們要去夏令營(yíng)6周，所以這是我寫本書、減掉40磅、建一間新的側(cè)廳或是再來一次蜜月的機(jī)會(huì)，’”
假期結(jié)束會(huì)讓很多人感到不安，嚴(yán)重的甚至?xí)霈F(xiàn)抑郁癥狀。
她建議客戶去欣賞自己已經(jīng)做的事情，甚至那些微不足道的瞬間，比如在電影院度過的夜晚或是在街道上玩的捉人游戲。諾爾蒂說：“所有這些都是小成就，而如果你能花些時(shí)間來欣賞它們，那么你就能夠積攢足夠的精力來做下面的事情了。”
許多家庭每年這個(gè)時(shí)候都會(huì)被返校的忙亂搞得筋疲力盡。紐約的一位教育顧問艾米莉•格利克曼(Emily Glickman)說：“通常來說，孩子們已經(jīng)等不及要回學(xué)校了，但對(duì)家長(zhǎng)來說，這卻意味著要用幾個(gè)月的時(shí)間去采購、安排、嘮叨、當(dāng)司機(jī)、做陪護(hù)和談判。”。格利克曼的工作是幫助家長(zhǎng)們獲得私立學(xué)校的入學(xué)許可。
對(duì)于那些孩子已經(jīng)長(zhǎng)大離家的空巢家庭而言，家長(zhǎng)們可能會(huì)感到一陣遺憾，因?yàn)?月份對(duì)他們來說不再那樣忙亂了。斯通博士說：“你開始看到校車在街上來來往往，但卻與你沒有關(guān)系，這種感覺會(huì)有些古怪，它所傳遞的信息是，你生活中的一部分已經(jīng)結(jié)束了。”
對(duì)某些人來說，夏末恐懼還有生理方面的原因。通常來說，季節(jié)性情感障礙癥(Seasonal Affective Disorder, 簡(jiǎn)稱：SAD)常與冬季里陰霾且最缺少陽光照射的那些日子聯(lián)系在一起。不過夏末隨著白天時(shí)間變短，接受陽光照射并在人體內(nèi)合成維生素D的機(jī)會(huì)也減少了，而維生素D是血液中復(fù)合胺──某種與抑郁癥相關(guān)的神經(jīng)傳遞素──的基本構(gòu)成成分。這還會(huì)導(dǎo)致褪黑素(melatonin)生成的時(shí)間提前，而褪黑素則會(huì)影響人體生理節(jié)律。其結(jié)果就是：白天可能出現(xiàn)困倦、乏力和抑郁的現(xiàn)象。據(jù)估計(jì)，美國(guó)大約有6%的人受到季節(jié)性情感障礙癥困擾。距離赤道越遠(yuǎn)的地區(qū)，居民患病的可能性越大。
目前沒有專門的試驗(yàn)對(duì)于季節(jié)性情感障礙癥進(jìn)行過測(cè)試研究。不過對(duì)于那些認(rèn)為自己可能易患此疾病的人，專家建議可以每天在一種十分明亮的特制熒光燈（照度為1萬勒克斯）下坐大約30分鐘，并堅(jiān)持2到4周的時(shí)間。治療最好在上午進(jìn)行，因?yàn)榘砘蛲黹g進(jìn)行光照治療有可能導(dǎo)致失眠。還有些研究發(fā)現(xiàn)，攝入充足的維生素D、B-12和 ω-3脂肪酸可能有助于振奮情緒，不過這方面還需要更多的研究。
健身也有助于克服夏末憂郁感。近期發(fā)表在《臨床精神病學(xué)雜志》(Journal of Clinical Psychiatry)上的一項(xiàng)研究顯示，抑郁癥患者若在服用抗抑郁藥之外每天進(jìn)行運(yùn)動(dòng)，其抑郁癥狀減輕的可能性則要高于那些不鍛煉的患者。戶外運(yùn)動(dòng)──特別是在上午──能夠提高體內(nèi)維生素D和褪黑素的水平。
有些人會(huì)發(fā)現(xiàn)，每年這個(gè)時(shí)候購物對(duì)他們而言尤其有吸引力。不過小心，不要購物成癮。加利福尼亞州貝弗利山莊(Beverly Hills)一位心理醫(yī)生芭芭拉•納里奇(Barbara Neitlich)稱，購物療法是個(gè)危險(xiǎn)的陷阱。
紐約高管演講教練諾爾蒂建議她的客戶盡量在每年這個(gè)時(shí)候了解自己最渴望什么。如果是學(xué)習(xí)新知識(shí)的樂趣，那么試著參加一門課。如果缺乏自由和休假讓他們不舒服，那么嘗試安排幾個(gè)3到4天的長(zhǎng)周末。
企業(yè)培訓(xùn)師帕克說：“如果你能一年到頭都基本上不休假，那么假期結(jié)束帶來的沖擊就沒那么大了。”
