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Hi! I'm Dr. Thomas Ungar.
嗨！我是Thomas Ungar醫(yī)生。
I'm a psychiatrist at St. Michael's Hospital in Toronto.
我是多倫多圣邁克爾醫(yī)院的精神科醫(yī)生。
I've been helping people with their mental health for a long time now and I've got a mental health minute for you.
我長期幫助人們改善他們的心理健康狀況，現(xiàn)在是呵護你的心理健康的時刻了。
If you don't like Mondays, you're not alone.
如果你討厭周一，那你絕不是個例。
It's pretty common for people to feel a little down or sad on Mondays.
人們普遍會在周一感到沮喪或難過。
I mean who wouldn't want a longer weekend or more free time for themselves?
誰不想周末及屬于自己的時間長一些呢？
Sometimes it starts with feeling worried or anxious on Sunday nights at the thought of going back to school or work.
周日晚上，只要一想到要回學?；蛏习?，你就開始感到擔心或焦慮。
Some people will worry about a specific class or project they're struggling with, while for others maybe it's just an overall Monday dread.
有的人會擔心正在奮戰(zhàn)的某個課程或項目，但有些人只是單純的對周一感到害怕。
These feelings might start at different points on a Sunday or really kick in when it's time for bed.
這種情緒可能從周日的某一時間點開始，也可能一到睡覺時就開始發(fā)作。
Lots of people have difficulty falling asleep because their mind is racing thinking of a zillion different things going on in their life.
很多人都會失眠，因為他們的大腦不斷思想生活中發(fā)生的事。
There are a few different ways you might be able to beat the Monday blues.
這兒有幾個不同的克服周一綜合癥的方法。
Try them out and see what works best for you.
試試看哪種方法對你有用。
The first is having enjoyable things to do on Sunday, like a nice meal and evening movie, or seeing friends and family.
第一，在周日做一些愉快的事情，比如享受美食、看場晚間電影、或是見見家人和朋友。
It's partly to distract yourself from the automatic thoughts about Monday that might pop into your head, but also to have something nice to finish the weekend.
這是為了分散你的注意力，讓你的大腦沒空想那些關(guān)于周一的事，同時也讓你可以愉快地過完周末。
The second is about actually getting to sleep on Sunday night.
第二，就是在周日晚上入睡。
When you have all sorts of things running through your head, it can be hard to relax and drift off to sleep.
想著各種各樣的事時，你是很難放松下來進入睡眠的。
There are some simple changes you can make.
你可以做些簡單的改變。
One is that's a good idea for any night of the week is to avoid looking at screens right before bed.
對任何一天晚上都有效的方法，就是睡前不看手機。
It's pretty hard for your brain to go straight from scrolling through pictures or sending emails to sleep mode.
你的大腦很難直接從看圖片或發(fā)信息的狀態(tài)，進入到睡眠狀態(tài)。
Instead aim for about half an hour of something relaxing maybe try a guided meditation or muscle relaxation program.
相反，你可以給自己半個小時放松時間，比如嘗試一下引導冥想或肌肉放松運動。
There are all sorts of these available on YouTube some include calm music or nature sounds to help.
油管上有各種各樣此類視頻，還包括有助眠的舒緩音樂或大自然的聲音。
Try some different ones and see what you like best.
嘗試不同的放松項目，看看你最喜歡哪種。
If you find yourself lying in bed and can't stop thinking about all the things you need to do that week, try writing down the big ones on a piece of paper.
如果你躺在床上還是止不住地去想，本周要做的各種事項，那就試著把最重要的一項寫在紙上。
It can help to just put a name on some of the worries and literally get them out of your head.
這樣可以幫你從字面上趕走這項擔憂。
The list will be there for you in the morning, so you don't have to worry about remembering everything.
這張紙早上就在旁邊，這樣你就不用為了記住每一件事而煩惱。
The third thing you can do is planning something positive to start your week, by scheduling to meet a friend or colleague regularly on Monday mornings for a short walk or coffee before heading off to school or work.
第三，計劃一些積極的事來開啟新的一周，比如在周一早上安排和朋友同事的例行約會，在去學?；騿挝磺耙黄鹕?，喝點咖啡。
This gives you something to look forward to as well as starting the day with a good experience.
這能給自己制造一種期待，也能從愉快的體驗中開啟新的一天。
Socializing is great for our mental health in many different ways.
社交從許多方面來說都有利于我們的心理健康。
So spending time with friends and family is almost always a good idea.
所以花時間和家人朋友相處也是件好事。
By Tuesday most people are feeling better again back in the groove of their regular routine, like we said these Monday blues are really common for a lot of people.
到了周二，大多數(shù)人又重振旗鼓，像往常一樣工作上學。我們講過，大多數(shù)人都有周一綜合癥。
So we all have experiences like the Monday blues.
也許我們都經(jīng)歷過諸如周一綜合癥的事。
These are just part of life.
這只是生活的一部分。
Hopefully these ideas can help you deal with it and also understand the kinds of experiences that mean you should talk to someone about it.
希望這些方法能幫到你，也要明白有這些狀況時應(yīng)該和別人傾訴。
Hope you enjoyed this.
望你們喜歡本期視頻。
I'm Dr. Thomas Ungar with your mental health minute.
我是Thomas Ungar醫(yī)生，為你的心理健康護航。
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