Conquering the Holiday Blues战胜假日忧郁

As the end of the year quickly approaches， for many people， so do the holiday blues1. What is it about this traditionally joyful and restful time of year that somehow produces the perfect storm2 of stress， expectation， isolation， and overextension that can leave us feeling sad， depleted， disconnected， and alone.

对许多人来说，随着年末迫近，假日忧郁也随之而来。在这个传统意义上如此欢乐和轻松的时节，究竟是什么在不知不觉中给人们制造出如此巨大的压力、期待、孤立感和过度紧张的完美风暴，让我们感到悲伤、精疲力竭、与世隔绝和孤独？

While some of us get into the full swing of the holiday spirit， others feel less than merry， happy， and engaged in the media-hyped joys of the season. What’s more， all this merry-making and missing out is going on during the shortest days of the year， when our circadian rhythms3 are negatively impacted by the lack of daylight， which leaves some of us struggling with seasonal affective disorder （SAD）4. With so much going on all at once， let’s take a look at how to manage our moods and make the holiday season one that you can enjoy in your own fashion.

当一些人沉浸在高涨的节日气氛中时，另一些人却觉得自己并没有那么快乐与幸福，也没有参与到被媒体大肆宣传的节日喜悦中。更糟糕的是，所有这些欢乐和失落都发生在一年当中白昼最短的日子，我们的生理节奏必然受到日照不足的负面影响，这会导致一些人患上季节性情感失调症。面对同时发生的这么多事情，让我们来看看如何管理情绪，以便用自己的方式好好享受这段年末假期。

Feeling disconnected and alone

疏离感与孤独感

In our increasingly multicultural society， many people do not feel part of the traditions that are celebrated at this time of the year and may feel isolated and alone as their friends， co-workers， and neighbors celebrate the season. And some people who have traditionally celebrated the holidays do not look forward to them for myriad reasons. Those experiencing estrangement from family members may struggle with the loss of connection， isolation， and a profound sense of sadness during the holiday season. For people who are struggling with alcohol or drug use， social gatherings can be extremely stressful and challenging. Many people struggle with painful memories from their childhood. And people grieving the loss of a loved one often find their grief intensified during the festive season.

在这个文化日益多元的社会里，很多人觉得自己与每年这个时候的节庆传统格格不入，当朋友、同事和邻居庆祝节日时，他们可能感到孤立和孤独。有些人虽然遵循传统跟着庆祝，但是出于各种原因，他们内心并不盼望过节。那些与家人疏远的人，过节期间可能会挣扎于感情隔膜、孤立无援和极度的悲伤之中；对那些正与酒精和毒品做斗争的人来说，社交聚会可能会给他们带来极大的压力和挑战。童年的痛苦经历让许多人无法释怀。而那些正因失去亲朋而悲痛的人，往往会发觉他们的悲伤在节日期间更为强烈。

Unrealistic expectations

不切实际的期望

Many people feel distressed and overburdened by expectations due to relentless5 media holiday hype that begins months ahead of the holiday season. The overcommercialization and consumerism of the holidays leave many people feeling dread of being unable to meet unrealistic expectations of lavish gift-giving and decadent celebrations. Women， in particular， often feel overburdened by the demands and expectations of the holiday season. Many people find themselves going into debt to meet unrealistic expectations.

媒体通常在节前几个月就开始无休止地炒作节日气氛，这让很多人倍感苦闷与不堪重负。节日的过度商业化和消费主义让许多人心生忧虑，担心无法满足他人对于奢华赠礼和一味贪图享乐的庆祝活动不切实际的期待。尤其是女性，她们常常会因节日的需求和他人的期望而感到压力过大。许多人发现自己陷入债务是为了满足那些不切实际的期望。

Your time， your choice， your intentions

你的时间、选择和想法

Realize that you can define and decide how， where， and with whom you spend your time.

要知道，你可以择定怎样、在哪里及和谁共度时光。

Set an intention to be kind to yourself， as well as to others. Reach out to a friend who may be isolated and alone. If you celebrate the holidays， set reasonable limits on your spending and manage your time and efforts wisely. If you’re hosting a party or a holiday meal， ask for help if you need it. If you’ve overwhelmed yourself and feel exhausted by nonstop social commitments， politely decline an invitation or two. If you’re feeling isolated and alone or feel left out6 as you do not celebrate the holidays， make your own traditions， connect with people whose company you enjoy， and plan to do something you love.

设定一个目标，要善待自己和他人。主动向可能孤立无援或感到寂寞的朋友伸出援手。如果打算庆祝节日，那就要合理限制消费额度，明智支配时间和精力。如果要举办节日派对或聚餐，必要时记得寻求帮助。如果对过于频繁的应酬已经感到疲惫不堪，可以礼貌拒绝一两个邀请。如果因为不庆祝节日而感到与世隔绝、孤独或被冷落，那就创造自己的传统，联系喜欢的人，计划做自己喜欢的事。

A proactive approach

率先主动

If you struggle at this time of the year， consider approaching the holiday season in a new， more proactive， and positive way. Set the intention to enjoy yourself and those you love in a way that suits who you are， right now. Plan a special outing， a festive meal， or a get-together with friends. It’s important to remember that each and every day， you are living your life， and you can set your own rules. Start a new tradition with people who share your perspective， interests， and passions. Focus on what brings you joy and happiness. This may be the holiday season， but it’s your time to spend with whomever you choose， doing what you want.

如果每年的这个时候都过得不开心，可以考虑用一种新颖的、更主动和积极的方式来过节。现在就设立目标，以适合自己的方式让自己和所爱的人欢度佳节。计划一次特别的郊游、一顿节日大餐或一场好友相聚。重要的是要记住，每一天你都在过自己的生活，你可以订立自己的规则。和那些有着相同观点、兴趣和激情的人一起开始新的传统。专注于能给你带来快乐和幸福感的事。现在或许是在过节，但这是你的时间，你可以和你选择的人在一起，做你想做的事。

7 Strategies to conquer the holiday blues

战胜假期忧郁症的七个策略

▪ Acknowledge your feelings around the holidays and make plans that feel right for you.

▪ 了解内心对假期的感受，制定适合自己的计划。

▪ Set boundaries around your expectations for the season and set limits on your expenditures7. Remember， it is the people in your life and the quality of your time together that matter most. Setting boundaries will help you manage your expectations， and staying within your comfort zone will lower stress and worry.