昨天是春节后上班的第一天，经过连续多天的吃喝玩乐，好多人上班后出现不适应，一些上班族还出现了焦虑、郁闷、烦躁等情绪，甚至对上班怀有恐惧的心理。那么怎样应对这些“节日综合征”呢？相关专家建议，健康收心，“春节综合征”将在一到两周之内得到缓解。

Yesterday was the first day of work after the Spring Festival,After continuous days of beer and skittles,Many people work to appear,Some workers also appeared anxiety/depressed/Mood be agitated, etc,Even to work with fear.So how to deal with these"Holiday syndrome"??Related expert advice,Health retrieving,"The Spring Festival syndrome"Will be in one to two weeks to get relief.

　　调回日常生物钟 Daily clock back

　　昨天，广告公司职员李明下班有点沮丧，因为春节过后第一天上班就感觉全身乏力，一点精神都没有。李明说，自己去年创业打拼太辛苦了，春节难得放松，呼朋引伴玩得昏天黑地，作息时间全乱了。

yesterday,The advertising company staff li Ming off work a little depressed,After the Spring Festival for the first day of work will feel whole body lack of power,A little spirit all have no.Li Ming said,His business last year played too hard,The Spring Festival rare relax,Call a friend lead with had very dark,Work and rest time all messed up.

　　像李明这样的市民非常多，春节假期里，许多人通宵娱乐，上网、唱卡拉OK、聚会，以至出现了头昏、头痛、眼花、记忆力衰退、肢体麻木等症状。

Like li Ming such people very much,The Spring Festival holiday,Many people all night entertainment,Internet/Sing karaoke/party,That appeared dizziness/headache/dazzled/Memory loss/Numbness wait for a symptom.

　　“这是因为正常的‘生物钟’在春节假期被打乱了。”省疾控中心专家告诉记者，春节综合征是“征”不是“症”，多是心理不适和身体不适。有些人从紧张的工作、学习状态中一下子过于放松，过度休闲，使身体没有得到充分休息，也有的人忙于聚会，打破了原先的起居规律，引起身体失衡，出现节后上班精神疲惫、全身乏力等状况。

"This is because the normal‘clock’During the Spring Festival holiday was disrupted."Provincial CDC experts told reporters,The Spring Festival syndrome is"sign"not"disease",Is psychological discomfort and discomfort.Some people from the intense work/Learning state suddenly relax,Excessive leisure,Make the body did not get enough rest,Also some people are busy party,To break the original law of daily life,Cause imbalance in the body,After the work spirit in fatigue/Muscle weakness and so on the condition.

　　那么如何缓解精神疲惫呢？专家建议通过调整生物钟、补充睡眠、洗澡泡脚等方式来消除疲劳。其中，调回日常生物钟最为重要。对于春节假期生物钟紊乱欠下的“功课”，上班头几天补上充足的睡眠是重要的辅助手段；轻轻按摩头部、听听音乐，可以让大脑得到休息；睡前先用温水淋浴，或做腹部深呼吸，帮助入睡……这些都可以帮助自己早日调回日常生物钟，缓解精神疲惫。

So how to ease the mental fatigue?Expert advice by adjusting the biological clock/Added sleep/Soak the foot bath, and other ways to eliminate fatigue.the,The most important daily to the return of the biological clock.For the Spring Festival holiday pay off a body clock"homework",The first few days to work up plenty of sleep is an important supplementary means;Gently massage head/Listen to music,Can allow the brain to have a rest;Before bedtime with warm water shower,Or do abdominal take a deep breath,Help fall asleep......All of these can help you return soon daily clock,Ease the mental fatigue.

三餐清淡定时 Light meals regularly

　　“节后上班第一天中午，办公室里5个人就有3个人没吃午饭。”媒体人王女士说，春节天天是鸡、鸭、鱼、肉，再加上各种零食，一天到晚嘴不闲着，过不了几天便觉得肚子饱胀没胃口，吃不下东西。据了解，许多人春节期间早饭午饭并作一顿，晚饭才是正餐，因此肠胃不适现象频繁出现。

"After the first day at noon,The office five people have 3 people didn't eat lunch."The media people ms. Wang said,The Spring Festival is a chicken every day/duck/fish/meat,Add all kinds of snacks,One day to night mouth not idle,After a few days will feel belly full bilge lose one's appetite,Can't eat.It is understood,Many people during the Spring Festival breakfast and lunch meal,Supper is the dinner,So frequent stomach phenomenon.

　　春节假期无论走到哪儿，吃都是绕不开的大事。美味佳肴琳琅满目，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”。据市某医院消化内科陈主任介绍，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。

The Spring Festival holiday wherever it goes,To eat is is not open around the event.Delicious food full of beautiful things in eyes,Relatives and friends party constantly,A lot of people in the happy atmosphere foil below,Forget the"Eating moderate".According to the city a hospital digestion medical director Chen is 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.

　　“正常情况下，健康人群的胃肠道均有正常的作息规律。”陈主任说，春节假期，家庭和朋友间聚餐增多，进餐次数增多、时间持续较长、进食量增大以及饮酒过量、高盐高糖高油等食物摄入过多，这种状态一旦持续，会导致胃肠道长期处于疲劳状态，不注意调节容易诱发胃肠道疾病。

"normally,The health of the gastrointestinal tract are normal regular life."Director Chen said,The Spring Festival holiday,Family and friends more meals,Table number increase/For a long time/Increase food intake and drinking too much/High salt high sugar and oil food intake too much,This state for once,In the long run, will lead to the gastrointestinal tract fatigue state,Do not pay attention to adjust easily induced gastrointestinal disease.

　　陈主任提醒，春节过后，一些上班族可能会迎来节后第二次亲朋好友聚会高峰。这种持续的不规律饮食带给胃肠道的伤害较大，需引起重视。建议进餐时尽量不要过饱，七八分饱较为适宜。另外，可多摄入一些含纤维量较多的粗粮和新鲜瓜果蔬菜，有助于适当调节胃肠道功能。对于已经患有胃肠道疾病的患者，则要根据自身情况摄入食物，比如胃病患者应避免摄入太粗糙的食物，以免胃黏膜损伤，胃溃疡患者则应注意控制酒精摄入等。

Director Chen remind,After the Spring Festival,Some workers may see the second time after the relatives and friends party peak.This continuous irregular diet to gastrointestinal damage larger,Need to pay attention.Suggest where do not too full,Seven eight full is relatively appropriate.In addition,But just a few contain fiber volume more roughage and fresh fruit or vegetables,Help proper adjustment function of gastrointestinal tract.To have patients with gastrointestinal disease,Should according to oneself circumstance food intake,Such as stomach disease patients should avoid taking in too coarse food,In order to avoid gastric mucosa damage,Gastric ulcer patients should pay attention to the control of alcohol intake, etc.

消减工作恐慌 Work to reduce panic

　　“上班了，一想到那堆忙不完的工作，我就头痛。”“恐慌，不想上班。”在网上，不少网友纷纷吐槽自己节后上班的不适应心情。记者昨日在新浪微博上搜索“不想上班”四个字，立即跳出了三千多万条相关内容。“不想上班”几乎成为目前微博上最为强烈的呐喊之一。

"work,The thought of that pile of busy don't finish work,I have a headache.""panic,Don't want to go to work."On the Internet,Not a few net friend in his vomit tank after work does not adapt the mood.Reporters yesterday in sina micro blog search"Don't want to go to work"Four words,Immediately jump out of more than three thousand article ten thousand related content."Don't want to go to work"Almost become the micro bo on one of the most intense cry.

　　杨颖是某保险公司的企划部职员，每天的工作都要跟人打交道，繁杂的人际关系让她身心疲惫。七天长假，她特意到风景优美的海南旅游，美丽的风光暂时让她忘记了工作的烦恼。可是，一回到南昌上班，她忽然觉得更加累了，“不想上班”基本代表了她这两天的心声。

YangYing is a insurance company's planning department staff,Daily work will be dealing with people,The complicated interpersonal relationship let her exhaustion of body and mind.A seven-day holiday,She have to the beautiful scenery of hainan tourism,The beautiful scenery temporarily let her forget the trouble of work.but,A return to the work,She suddenly feel more tired,"Don't want to go to work"Basic represents her this two days of voice.

　　对此，省某医院资深心理咨询师张医师建议，应注意循序渐进收心调整。过节后，重新投入紧张的工作，部分人会有种陌生感，甚至有人会产生恐惧感，其实是很正常的。有些人的适应能力比较快，受到假期的影响就会比较小，但是心理转换能力比较弱的人则会把弱小的心理问题放大，给自己造成痛苦。其实只要在心理上进行调整，可以很快恢复到原来的状态。

this,Save a hospital senior psychological consultant advised by a doctor zhang,Should pay attention to gradual adjustment of retrieving.After the feast,Rejoin the intense work,Some people will have a strangeness,Even someone will produce fear,It is very normal.Some people's ability to adapt is faster,By the influence of the holiday will be smaller,But psychological transformation ability is weak, the weak psychological problem amplification,To cause pain.In fact as long as in the psychological adjustment,Can quickly restored to the original state.

　　工作恐慌的情绪该如何控制？张医师提醒，春节后工作伊始，效率有可能比较低，这时，不要强求自己马上进入最佳状态，允许自己有一个调整过程。在上班第一周，先从事轻松容易的工作，给自己一个缓冲，不要因为工作上有不愉快的地方就逃避。空余时间，可以跟同事聊聊天，或做做操，减轻些压力。回家后，也可以听听轻音乐，做些放松训练。旅游回来的人，还没有从疲惫状态恢复，可以适当地喝些咖啡、茶，利用它们来帮助自己的大脑渐渐兴奋，也可以做一些运动来激发大脑兴奋，提高办事效率。只要缓冲调整好，一到两周之内就可消减工作恐慌。（记者 万晓霞）

Work panic mood how to control?A doctor remind,After the Spring Festival at the beginning of the work,It is possible to compare the efficiency low,At this time,Don't try yourself immediately to the best condition,Allow myself to have a adjustment process.In the first week of work,Engaged in the work of first easily,Give yourself a buffer,Don't because of a bad place to escape.Spare time,Can chat with colleagues,Or do some exercises,Eased the pressure.After coming home,Can also listen to light music,Do some relaxation training.Travel back,Yet from the frazzle recovery,Can be appropriately to drink some coffee/tea,Use them to help their brain is excited,Also can do some exercise to stimulate the brain excited,Raise to handle affairs the efficiency.As long as buffer to adjust,One to two weeks can reduce work panic.(Reporter WanXiaoXia)