Taking Control with Dr. Josh.
跟著 Josh 博士一起《掌控全局》
Well, we've all been there. We take a few days of vacation to get to the beach or wherever our heart desires, and then you return home to face phone calls, deadlines, reports, and hundreds of emails. The amount of work that many people face after returning from vacation is enough to stop them from wanting to take another one. Well, joining us today with some tips on how to reduce post-vacation stress is UAB psychologist Dr. Josh Klapow. Thank you so much for joining us. Well, what exactly is post-vacation stress?
嗯，我們都曾經歷過。我們放了幾天假去海灘或任何我們想去的地方，然後你回到家面對電話、截止日期、報告，還有數百封郵件。 許多人渡假完累積的工作量，足以讓他們不想再放另一次假。嗯，今天來到節目提供一些如何降低假期後壓力感的，是阿拉巴馬大學伯明罕校區的心理學家 Josh Klapow 博士。非常感謝您加入我們。嗯，究竟什麼是假期後壓力感？
It's what I am feeling now, just a little bit.
那就是我現在的感覺，只有一點點啦。
Did you recently just get back from vacation?
你最近剛渡假回來嗎？
We just got back, and I'm trying to follow the advice that I'm about to give you. Um, but it's really that feeling of kind of being overwhelmed of dealing with everything, the phone calls, etc. And the sad thing is a lot of times, it ends up canceling out the benefit of that vacation, and you don't want that to happen because we spend a lot of time and resources, and money sometimes, on that vacation. So, we have to learn what to do before, during, and after so that that doesn't happen.
我們剛回來，而我試著要聽從我將要給你的建議。嗯，但其實是那種有點被處理所有事情壓得喘不過氣的感覺，打電話之類的。而難過的事是許多時候，那最後會抵銷掉那假期的好處，而你並不想要那發生，因為我們花了許多時間和資源在那假期上，有時還有許多金錢。因此，我們必須要知道在假期前、中、後該做什麼，好讓那情形不要發生。
Yeah, then sometimes on vacation, we can't just sit back, chill, and relax. Why is that? Because we're thinking about all the stuff that we got to do when we come back.
沒錯，然後有時在度假時，我們就是無法坐下來好好休息、放鬆、悠閒一下。為什麼會那樣？因為我們在想著回來時要做的那所有事情。
Yes, and I'm one of those people. And part of that is because we haven't prepared on the front, and so I think it's really, really important before you go to do really—just two things. Number one: Make a priority list of what you need to do when you get back and take that list with you. You know, tell you what to do within a minute. But the other thing is to let people know that you're leaving, and I say that because in this day and age with smartphones and Internet, etc., if you don't say to people, "I am leaving. I will not be available. I will not be checking my emails, or only checking them intermittently," they assume you're in the loop. So it's really important to make that message clear—I'm gone; don't count on me for the next four, five days.
對，我就是那些人之一。而那有部分是因為我們沒有預先準備，因此我認為這真的、真的很重要，在你去做真正－－就兩件事。第一件：列一張你回來時需要做的事的優先清單，然後把那張清單帶著。你知道，那能馬上告訴你該做什麼事。但另一件事，是讓人們知道你要離開，而我會那樣說是因為如今有著智慧型手機和網路等，如果你不告訴人們：「我要走了。我不會有空。我不會檢查我的郵件，或只有偶爾才會檢查它們」，他們會以為你還在工作圈子裡。所以明確表達那個訊息非常重要－－我不在；接下來四、五天不要指望我。
Speaking of which, I will not be here on Friday or Monday...
說到這，我星期五或是星期一不會在這...
See, there you go. No emails to her.
看見沒，就是這樣。不要寄郵件給她。
Okay? So, what else do we need to do?
好嗎？那麼，我們還需要做些什麼？
While you're there, obviously, make the vacation a priority, but if you're like me, and you just can't disconnect completely, if you're gonna work, work at scheduled time, so maybe a little bit in the morning, maybe a little bit in the afternoon, just so that the work doesn't kind of bleed over into the whole vacation.
你在那裡時，很顯然地，將渡假擺第一位，但如果你和我一樣，你就是無法完全放下，如果你要工作，就在規定的時間內工作，也許早上做一點，也許下午做一點，就是讓工作不會好像滲透進整個假期。
And then the night before, when you know you're headed back, a lot of people, again, myself included, you start thinking about what do I have to do when I get home, and it can be kind of anxiety-provoking; that's when you take out that priority list, and you start working it, change it, add things. Basically, what you do is you're taking that stress you're starting to feel, and you're making it productive.
然後前一晚，你知道你要回去的前一晚，很多人，再次包含我自己，你會開始想著我到家要做什麼，而那有點引起焦慮；這時就是你拿出優先清單的時候，你開始使用它、修改它、加些東西。基本上，你做的事就是你承擔你開始感受到的壓力，然後你將那壓力變得有生產力。
First day back in the office, breathe. Take deep breaths and remind yourself you're not gonna catch up that first day. Focus on the priority list and again, now, tell people, "Hey, I'm back in the office. I need just a couple of days to catch up." That communication is really important. You do those things before, during, and after, and the level of anxiety that you'll have when you come back, definitely be reduced.
頭一天回到辦公室，吸氣。深呼吸並提醒自己你不會第一天就趕上進度。專注在優先清單上，然後再次，現在告訴人們：「嘿，我回辦公室了。我需要幾天來趕上進度」。那溝通真的很重要。你在假期前、中、後做到那些事，然後你回來時感到的焦慮程度，肯定會降低。
All right. Well, thank you so much. My problem is just the housework that's just waiting on you when you get back. It's just horrible, and the laundry is piled up to here.
好的。嗯，非常謝謝你。我的問題就只是回來時等著你做的家事。那真是太可怕了，衣物都堆到這來。
One day at a time when you get back.
你回來時，一步一步慢慢來吧。
All right. Well, thank you so much, Dr. Josh. Very timely for me and you, too.
好的。嗯，非常感謝你，Josh 博士。這些資訊對我和你來說真是非常是時候。
