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Picture source:People's visual

　　假日综合征特点

Holiday syndrome characteristics

　　●上班恐惧

Fear had to work

　　●精神疲惫

- mental fatigue

　　●肠胃不适

Had stomach

　　●厌食等

- such as anorexia

　　怎么避免假日综合征

How to avoid the holiday syndrome

　　◎饮食要有度，忌暴饮暴食

Have money to eat,Avoid gluttony

　　◎荤素搭配1∶2至1∶3为宜

Money hun vegetable collocation 1:2 to 1:3 is advisable

　　◎规律生活，保持充足睡眠

A regular life money,Keep enough sleep

　　◎保持适当锻炼身体习惯

To keep money appropriate exercise habits

　　◎避免熬夜娱乐，过多应酬

Money avoid staying up late entertainment,With too much

　　◎最后一天收住游乐之心

The last day of money to hold the heart of amusement

　　春节7天长假，对中国人来说，不仅仅意味着“休息”和“放假”，它更多的是体现着一种文化、一种气氛、一种情结。7天长假之后，各种“假日综合征”又将来袭：上班恐惧征、精神疲惫征、肠胃不适、厌食等。如何摆脱假日综合征？本报记者采访相关专家，为您提供摆脱假日综合征攻略，轻松开始新的工作。

The Spring Festival and seven-day holiday,To the Chinese people,Not only means"rest"and"the",It is more of a embodies a kind of culture/An atmosphere/A kind of complex.7 after seven-day holiday,various"Holiday syndrome"And attack in the future:Work fear sign/Neurolysis sign/Intestines and stomach discomfort/Anorexia, etc.How to get rid of the holiday syndrome?Our reporter interviewing relevant experts,Provide for you to get rid of holiday syndrome strategy,Easy to start the new work.

　　

假日综合征，是“征”不是“症”，多是心理不适和身体不适 Holiday syndrome,is"sign"not"disease",Is psychological discomfort and discomfort

　　节后上班第一天，好多人工作提不起精神来，感觉特别不舒服。长假过后，上班族最容易出现假日综合征。

After the first day of work,Many people work can not mention spirit,Feel very uncomfortable.After a long holiday,An office worker most prone to holiday syndrome.

　　北京友谊医院消化科副主任、主任医师吴咏冬教授介绍说，假日综合征是“征”不是“症”，身体感觉不舒服，而不是疾病。有些人由紧张的工作、学习状态一下子过于放松，过度休闲、上网、看电视，使身体没有得到充分休息，也有的人忙于聚会、暴饮暴食，打破了原先的起居规律，引起身体和躯体的失衡，出现“疲劳综合征”、“网络综合征”和“电视综合征”，还有些叫不上名的，这些统称为“假日综合征”。

Beijing friendship hospital, deputy director of the digestive department/Chief physician 吴咏冬 professor said,Holiday syndrome is"sign"not"disease",The body is not feeling well,Rather than disease.Some people by the intense work/Learning state suddenly relax,Excessive leisure/Internet/Watching TV,Make the body did not get enough rest,Also some people are busy party/gluttony,To break the original law of daily life,Cause the imbalance of body and the body,appear"Fatigue syndrome"/"Network syndrome"and"TV syndrome",Some call the name,These collectively referred to as"Holiday syndrome".

　　好容易盼到了春节，许多人通宵娱乐，上网、唱卡拉OK、打牌，朋友聚会、大吃大喝，以至出现了头昏、头痛、眼花、记忆力衰退、肢体麻木等症状。“这些都是长假不健康的生活休闲方式惹的祸。”

Looking forward to the Spring Festival very easy,Many people all night entertainment,Internet/Sing karaoke/CARDS,friends/binge,That appeared dizziness/headache/dazzled/Memory loss/Numbness wait for a symptom."These are not healthy holiday leisure lifestyle to blame."

　　北京回龙观医院心理科副主任医师孙春云说，假日综合征是在长假过后难以调适的一种心理不适和身体不适。由于过度疲劳、过度放松等而引起身体、眼睛、消化系统方面的症状的总称。

Beijing huilongguan hospital of doctor of vice director of psychology department SunChunYun said,Holiday syndrome is difficult to adjust after a long holiday in a psychological discomfort and discomfort.Due to fatigue/Too loose and cause the body/eyes/The digestive system of the floorboard of the symptoms.

　　如果长假期间放纵不健康的生活方式，假日综合征真的会演变成“综合症”。专家指出，过度娱乐易使人体免疫功能下降，平衡失调，乐极伤身。长时间处在空气污染的娱乐场所，还容易引发呼吸系统的疾病，平时有高血压、冠心病、动脉硬化等疾病的患者，过度玩乐还会引发中风、心绞痛、心肌梗死，甚至发生猝死。

If holiday intemperance way of life,Holiday syndrome really turn into a"syndrome".Experts say,Excessive entertainment easy to make the body's immune function decline,Balance disorders,Music very hurt a body.Long time in air pollution places of entertainment,Also easy to cause respiratory system disease,Usually have high blood pressure/Coronary heart disease/Arteriosclerotic disease,Excessive play will also cause a stroke/Angina pectoris/Myocardial infarction,Even death occurred.

　　合家团圆迎新春，吃又是春节的“主旋律”。美味佳肴琳琅满目，特色小吃应接不暇，亲戚朋友聚会不断，很多人在欢乐气氛的衬托下，就忘记了“饮食适度”。吴咏冬介绍，每年春节期间，急性肠胃炎、酒精中毒、胃出血患者比平常多出10%—20%，这主要与饮食不当、生活没有规律有关。

Family reunion usher in New Year,To eat is the Spring Festival"theme".Delicious food full of beautiful things in eyes,The characteristic snack was besieged with,Relatives and friends party constantly,A lot of people in the happy atmosphere foil below,Forget the"Eating moderate".吴咏冬 introduced,Each year during the Spring Festival,Acute gastroenteritis/Alcohol poisoning/Stomach bleeding patients more than usual and 10% - 20%,The main and improper diet/Living without the law.

　　

规律生活，保持充足的睡眠，把假日当成是休养期和调养期 Regular life,Keep enough sleep,The holiday as a rest and aftercare period

　　长时间逛街购物、频繁参加社交聚会和作息不规律造成的疲劳，会让你在假日后的数天内感到情绪低落，精力不济。如何避免节假日综合征？

Long time shopping shopping/Frequent party and irregular activities caused by fatigue,Will let you in the holiday after days feel depressed,Losing energy.How to avoid the holiday syndrome?

　　北京朝阳医院营养科主任医师宋新指出，春节饮食，首先是饮食要有度，忌暴饮暴食。年节总是最热闹的时候，夹一筷，添一勺，菜肴丰盛、味道香美，想要控制到八成饱都难。接连吃上几餐，难免会让肠胃超负荷运转，造成肠胃不适、胸闷气急、腹泻或便秘等。

Beijing chaoyang hospital nutrition division chief physician song new points out,The Spring Festival food,The first is to eat regularly,Avoid gluttony.Festival is always the most busy time,Clip a chopstick,Add one scoop,Dishes great/Taste sweet beauty,Want to control to eighty percent full all difficult.After eating a meal,Hard to avoid can let intestines and stomach overload operation,Cause stomach upset/Chest stuffy urgent/Diarrhea or constipation.

　　春节饮食以荤菜为主，尤其是畜肉类，谷类和蔬菜类偏少。蔬菜几乎难登年夜饭的席面。这造成的结果就是膳食纤维摄入严重不足，脂肪、蛋白质严重超标。

The Spring Festival is eating the meat dish,Especially livestock meat,Grains and vegetables partial less.Vegetables almost won't bear the New Year's eve dinner banquet.This is the result of a serious shortage of dietary fiber intake,fat/Protein seriously overweight.

　　宋新建议，春节各餐的荤素搭配，应控制在1∶2至1∶3之间，多吃豆类、海产品，用酸奶、水果代替瓜子等零食，以清热通肠，润喉去燥。

Song new suggestion,The Spring Festival each meal element of meat or fish is tie-in,Should be controlled in 1:2 to 1: between 3,Eat beans/seafood,With yogurt/Fruit instead of melon seeds and snacks,To clear away heat through intestinal,Throat to dry.

　　假日生活心理放轻松，但身体并不轻松。春节期间，熬夜娱乐，忙于应酬，身心疲惫。孙春云说，要想预防节日综合征，最好的办法是要把假日当成是休养期和调养期，让身心得到放松。在假日的每一天，都要规律生活，保持充足的睡眠，适当锻炼身体，为健康身心充电，迎接下一个工作日的到来。

Holiday life psychological relax,But the body is not easy.During the Spring Festival,Stay up entertainment,Busy with,Exhaustion of body and mind.SunChunYun said,Want to prevent holiday syndrome,The best way is to take a holiday as rest and aftercare period,Let us relax.Every day of the holiday,Will be a regular life,Keep enough sleep,Appropriate exercise,Charging for physical and mental health,To meet the arrival of the next working day.

　　坚持健康的生活习惯。吴咏冬认为，如果你平常坚持每天运动，就一定不要放弃这些良好的习惯。在假日里打破习惯之后不仅恢复起来不容易，而且某种秩序被破坏之后的“混乱感”也会让你在毫无意识的情况下加重烦闷情绪。

Adhere to the healthy habits.吴咏冬 think,If you usually adhere to exercise every day,Will don't give up the good habits.In the holiday break habit not only after the recovery is not easy,And some order after the destruction"Chaos are"Will let you in no consciousness under the condition of the weighting annoyed mood.

　　出现假日综合征是人体的一个心理调整应急状态。从一种不规律的生活，回到原先的按部就班的工作环境，心理上会有一个短暂的调整适应期。孙春云说，要适应这个调整过程，首要的是对自己环境调适能力进行评估。如果是调适能力比较弱的话，要及早结束假期，提前1—2天进入规律的生活，来预防假日综合征的出现。提前应对，充分准备，就会避免假日综合征的出现。

Appear holiday syndrome is a human body of a psychological adjustment emergency state.From a regular life,Back to the original methodical work environment,Psychological will have a short adjustment adaptive phase.SunChunYun said,In order to adapt to the adjustment process,The first is the ability to adjust the environment assessment.If it is the ability to adjust weak words,To the early ended,1 or 2 days in advance into the regular life,To prevent the emergence of holiday syndrome.Advance to,prepared,Will avoid the emergence of holiday syndrome.

　　

克服假日综合征，静下来做点安静的事情 To overcome the holiday syndrome,Quiet quiet things do

　　人有悲欢离合，此事古难全。春节是团聚的日子，短暂相聚后的分别，离别亲人，容易引起焦虑、抑郁。

People have a vicissitudes of life,This ancient difficult all.The Spring Festival is the day of reunion,After brief association respectively,Leave loved ones,Easy to cause anxiety/depression.

　　孙春云说，有些人平时就比较压抑，再加上原先的基础性疾病，这种节日综合征的反应可能会更强烈。如果出现严重的焦虑症状的话，就需要心理医生的疏导或者治疗。摆脱假日综合征，要心理放松，轻松上班。要将节日期间还没有处理完的事情，用最简捷的方式尽快了结，不再让它们牵扯自己的精力，向假日告别。

SunChunYun said,Some people usually is depressed,Plus the original basic diseases,This holiday syndrome reaction may be more intense.If appear serious anxiety symptoms words,Just need psychological doctor's counseling or treatment.Get rid of the holiday syndrome,To psychological relax,Easy work.During the festival will have not deal with things,With the most simple way to settle as soon as possible,No longer let them in their own energy,Holiday farewell to.

　　吴咏冬认为，过节往往出现一天不停嘴的现象，吃多了，就容易撑着，可适当吃一些健胃消食片或山楂片，尽量吃清淡一点的饭菜，让塞满鱼肉的肠胃也歇歇；如果引起反胃、烧心等症状，可以吃些保护胃黏膜的药。

吴咏冬 think,At the feast there often a day keep the mouth the phenomenon,To eat many,It is easy to stay with,Can be appropriate to eat some food piece or hawthorn piece,Try to eat a little light food,Let the fish with a stomach also;If cause nausea/Symptoms such as heartburn,Can eat some protection of gastric mucosa medicine.

　　克服假日综合征，最佳的方法是参加运动。宋新建议，让自己的身心“动”起来，胃口也会调整到正常状态上来。如轻快的步行、慢跑、跳舞、伸展等，做一些心跳加快、微微出汗的有氧运动。

To overcome the holiday syndrome,The best way is to participate in sports.Song new suggestion,Let his body and mind"dynamic"up,Appetite will adjust to normal up.Such as brisk walk/jogging/dancing/Stretch, etc,Do some heart beats faster/Perspire slightly aerobic exercise.

　　长假玩乐过度，打乱了人体正常的生物钟，造成植物神经系统紊乱，“睡眠紊乱”就会找上门。如是过度疲劳引起的“睡眠紊乱”，就需赶快采取补救措施。体力性疲劳因运动过度引起，这种疲劳在医学上属轻度，可以通过休息或给身体补充营养得到解除；脑力性疲劳，原因多是长时间用脑，大量消耗能量导致大脑血液和氧供应不足，削弱了脑细胞的正常功能，集中表现为头昏脑涨、失眠多梦等。

Play over long,Upset the body's normal body clock,Cause vegetative nervous system disorders,"Sleep disorders"Will find.If fatigue cause"Sleep disorders",We have to hurry up to take remedial measures.Physical fatigue caused by excessive movement,This kind of fatigue on medicine is mild,Can by rest or give the body compensatory nutrition get lifted;Mental fatigue,Reason is the brain for a long time,Mass consumption energy cause brain blood and oxygen in short supply,Weaken the function of normal cells,Concentrated expression is dazed head goes up/Insomnia and have many dreams.

　　孙春云说，缓解的方式是让大脑放松休息，可轻轻按摩头部、听听音乐等。要做到早睡早起，起居有序，要保证有足够的睡眠时间。此外，睡前先以温水淋浴，或做腹部深呼吸，帮助入睡；恢复自己的生物钟，都有助克服“睡眠紊乱”。

SunChunYun said,Ease the way is to let the brain relaxing,Can gently massage head/Listen to music, etc.To do early to bed and early to rise,Daily life orderly,To ensure that there is enough sleep time.In addition,Before bedtime with warm water shower,Or do abdominal take a deep breath,Help fall asleep;Restore their own biological clock,All help to overcome"Sleep disorders".

　　“假期的最后一天最好收住游乐的心，静下来做点安静的事情，比如看看书、听听音乐，这都是实现假期过渡的有效方式。”孙春云建议。

"The last day of a vacation to hold the best amusement heart,Quiet quiet things do,Such as reading/Listen to music,This is the effective way to realize transition holiday."SunChunYun Suggestions.