工作狂休閒指南(雙語圖文)

The water's blue, the waves are lapping. Geez, it's hot. Do I have enough sunscreen on? Why did I wear this bathing suit? How long have we been here? I wonder what's happening at the office. Have they finished that project? Where is that cellphone? Wait, don't tell me there's no service!

海水碧藍，波濤拍岸。唉，天氣真熱。我抹的防曬霜足夠多了嗎？爲什麼我要穿這件泳衣？我們到這兒多長時間了？不知道公司有沒有發生什麼事。他們完成那個項目了嗎？我的手機放哪兒了？等等，別告訴我這裏沒信號！

Can't slow down? Even on vacation? You've got plenty of company.

無法放慢節奏？即使在休假的時候？有很多人和你一樣。

Attempting to relax even makes some people sick. Some 3% of the population suffers from 'leisure sickness' when they go on vacation. Symptoms include fatigue, muscle pain, nausea and flu-like symptoms, according to a 2002 study in the Netherlands. And a phenomenon of 'weekend headaches' accounts for roughly one-third of all migraines and one-sixth of tension headaches.

嘗試去放鬆緊張的心情甚至還讓一些人得了病。根據荷蘭2002年的一項研究，大約3%的人在休假的時候會患上“休閒病”，症狀包括渾身乏力、肌肉疼痛、噁心嘔吐以及一些類似感冒的症狀。約有三分之一的偏頭痛以及六分之一的緊張性頭痛與“週末頭痛症”現象有關。

'For a lot of workaholics, work alleviates anxiety, and when you are not working, the anxiety bubbles up,' says Dr. Robinson, who says that he used to pretend to rest -- and secretly work instead -- while his family went to the beach. 'It calmed me down, like a drink calms an alcoholic,' he says. He hit bottom when his partner left him in 1983 and he sought help in therapy and Workaholics Anonymous.

“對很多工作狂而言，工作可以緩解他們的焦慮，而當你不工作的時候，焦慮的情緒就會氾濫開來，”羅賓遜說。他表示，在和家人去海邊玩的時候，他過去經常假裝休息──但實際上卻悄悄在幹活兒。“工作讓我平靜下來，就像是酒精可以讓酒鬼平靜下來一樣。”他說。1983年，當他的另一伴棄他而去的時候，他的心情跌到了低谷，他通過治療並加入工作狂互助會(Workaholics Anonymous)來尋求幫助。

What is the ideal vacation for someone who needs to relax but has trouble doing so?

對於需要放鬆但卻無法做到的人來說，什麼樣的假期纔是理想假期呢？

-- Try something new. Learning something in a new place can be more relaxing and refreshing than trying to do nothing. While it's good to get outside your comfort zone, it's not necessary to explode out of it. 'I don't want to go bungee jumping,' says Matthew Edlund, a sleep expert in Sarasota, Fla., and author of 'The Power of Rest' who says he'd much prefer walking through Berlin or Beijing. 'You decide what your level of adventurousness is and do it.'

─嘗試新事物。在一個新的地方學習新東西比整天無所事事更能讓人身心放鬆、耳目一新。雖然走出你熟悉的圈子是好的，但沒有必要走得太遠。“我不想去玩蹦極跳，”佛羅里達州薩拉索塔市(Sarasota)的睡眠專家馬修 埃德倫德(Matthew Edlund)表示。埃德倫德是《休閒的力量》(The Power of Rest)一書的作者，他說他很想在柏林或者北京走街串巷。“你自己決定冒險的等級，然後就開始行動吧。”

-- Have a plan, but be flexible. Completely winging it somewhere can be stressful, so have a rough idea of what you're going to do, but be willing to change it. 'If you find that you're on a beach and you're bored out of your mind, get up and do something else,' says Dr. Edlund.

─制定計劃，但是要靈活機動。嚴格地執行計劃會讓人感到壓力，所以你要對想做的事情大致有個想法，但是願意隨時調整你的計劃。“如果你覺得在海灘上煩悶無趣，那麼就起身做點兒別的什麼事，”埃德倫德說。

-- Get physical. Besides releasing endorphins, exercise also burns off excess adrenaline and cortisol. The 'flight' can be on the treadmill, after all. If you haven't been exercising, a vacation can be a good time to start. Even a walk on the beach can be invigorating for a chaise potato. At the other extreme, some people relax by doing marathons or triathlons. But overdoing it be stressful as well.

─做運動。除了釋放恩多芬，運動還可以燃燒掉多餘的腎上腺素和皮質醇。畢竟，在跑步機上運動也是一種“逃跑”。如果你沒有運動的習慣，那麼假期可以是一個很好的開始。即使只是在沙灘上散散步也可以讓“沙發土豆”們精神煥發。也有人走到了另一個極端，他們通過馬拉松和三項全能運動來放鬆。但是，過量運動同樣也會造成精神壓力。

'We really weren't meant to sit at a desk 12 hours a day,' says Dr. Edlund, who recommends that vacationers alternate periods of 'food, activity and rest.'

“我們的確不應該一天12個小時坐在辦公桌前，”埃德倫德說。他建議度假的人們應該保持“吃飯、做運動和休息”的生活規律。

-- Build in a buffer. Don't work right up until the moment you leave and head back to work right off the plane. If possible, schedule an extra day off before you depart and another when you come back to dive back in slowly.

─設立緩衝時段。不要一直工作到休假的前一刻才離開，也不要休假回來剛下飛機就急着回去幹活兒。如果可能的話，在你休假前後各多留出一天時間，然後再慢慢地投入到工作當中。

-- Manage expectations. Make sure your colleagues and clients know that you'll be away and checking in only occasionally; tell those back home the kind of matters you want to be bothered about.

─控制預期。確定你的同事和客戶知道你將要外出休假，而且只是偶爾纔會和辦公室聯繫；告訴他們遇到什麼樣的事情你才願意被打擾。

-- Breathe. As New Agey as it sounds, meditating and paced breathing can stimulate the parasympathetic nervous system, which works to balance the surges of adrenaline and cortisol that accompany stress, says Dr. Rosch.

─調整呼吸。就像聽新世紀音樂（從冥思和心靈作爲出發點而創作的音樂）一樣，冥思和有規律的呼吸可以刺激人的副交感神經系統，而副交感神經體統的功能是平衡伴隨壓力產生的腎上腺素和皮質醇，羅奇說。

-- Practice mindfulness: Research suggests that focusing the mind on the present moment can have profound effects. Mostly, it involves observing your surrounds without making judgments. Try observing your own feelings.

─做個有心人。研究表明把注意力集中到當前時刻對於放鬆心情可以產生明顯的效果。大多數時候，你只要靜靜地觀察周圍的環境而不要去做任何判斷。試着留意你自己的情緒。

'Work on not working,' says Dr. Robinson. 'With five minutes to think, ask yourself, 'Why do I work this way? Why am I rushing?' Most of us keep judging ourselves all the time, workaholics especially. It's never enough. Examine those feelings. They might lead you to enlightenment.'

“努力做到不工作，”羅賓遜說。“拿出五分鐘來思考，問問你自己，‘我爲什麼要這麼工作？我爲什麼總是急急忙忙？’我們當中的大多數人每時每刻都在對自己的表現作出評價，工作狂尤其如此。世界上沒有盡善盡美。仔細想想那些感覺。這可能會對你有所啓發。”