主要是保持一个每日一更，培养习惯，学习英语，自己翻译一下
这篇短文来自扇贝阅读
Got the Sunday Scaries? Here’s a Science-Backed Way to Cure Them
得了”周日恐慌证"?这有科学支持的方法去治愈它们
Saturday is a blissful day. You get some exercise. Spend time with family, friends, and/or pets. You go out Saturday night. And then, it’s Sunday morning. And you know that Sunday leads inevitably to Monday. And on Monday that to-do list will rear its head again. Suddenly, you want to bury your head under your pillow and hope it all goes away.
周六是幸福的一天。你进行了一些锻炼。和家人朋友或者宠物度过了时光。你在周六晚上出去了。之后，在星期天的早晨。你就会知道星期天必然带来了周一。在周一日程清单将会再次将再次冒出来。突然，你就想要把你的头埋在枕头里并且希望着一切都消失了
blissful adj.极乐的, 幸福的
inevitably adv.必然, 必定, 免不了
rear its head 冒出来
That’s the Sunday Scaries.
这就是周日恐慌证
To beat the Sunday Scaries, you have to start by understanding why they happen.
去打败周末恐慌证，你必须从为什么它们会发生开始
The first thing you have to understand is that stress is just the emotion you naturally experience when your brain engages “avoidance motivation.” Whenever there is some noxious or dangerous thing in your environment, your motivational system wants to help you avoid that bad thing. While the potential calamity still lurks in your environment, you experience fear, stress, and anxiety.
首先你必须知道的事情是压力只是当你的大脑开启“回避机制”自然体会到的一种情感。在任何只要有有害和危险的东西处在你所处的环境的时候，你的动机系统想要帮助你去避免那个坏的事务。当这个这个潜在的灾难仍然潜伏在你所处的环境中，你感受到害怕、紧张、焦虑
engage v.吸引住；参与；订婚；与……建立密切关系；与（某人）交战; 从事；参与
noxious adj.有毒的, 有害的
calamity n.灾难, 灾祸
lurk v.潜伏, （不好或危险的事）潜在, “ 潜水 ”
The Sunday Scaries happen when you think of your work primarily in terms of the avoidance of bad outcomes. You might be concerned that your boss will get angry at you, that a client will leave, or that a key task will fall through the cracks.
当你认为你的工作主要是避免不友好的结果发生的时候，就会引起周末恐慌证。你可能对你的老板将会对你生气、一个客户将会离开或者一个关键的任务将会失败感到担心
in terms of在…方面
To manage this stress more effectively, here are three things you can do.
去管理这种压力更加有效，这有三个你可以做的事情
Write it down
写下来
Part of the reason that your brain keeps reminding you of all the things you need to do on Monday involves something called the Zeigarnik effect. When you have a goal that you haven’t yet completed, information about that goal remains easy to think about, because your brain wants to help you complete that goal. That helps you to remember what you have to do.
你的大脑一直提醒在星期一你需要做的所有的事情的部分原因与蔡格尼克记忆效应有关。当你有个还未完成的目标的时候，目标的信息很容易去联想，因为你的大脑想要去帮助你完成那些目标。这帮助你去想起你必须做的事情
One way to help quiet those internal reminders of what you have to accomplish is to keep a good to-do list and to update it frequently.
If you develop the habit of keeping an agenda and to consult it when it is time to decide what task to engage with next, then you learn that you don’t need to keep all of the tasks you’re juggling in mind. That frees you up to think about different things on the weekend.
One way to help quiet those internal reminders of what you have to accomplish is to keep a good to-do list and to update it frequently.
帮助减轻这种内在的对你必须完成的事情的提醒的方法是持有一个好的待办清单，并频繁的更新它
If you develop the habit of keeping an agenda and to consult it when it is time to decide what task to engage with next, then you learn that you don’t need to keep all of the tasks you’re juggling in mind. That frees you up to think about different things on the weekend.
如果你养成了一个写日程，并且经常在思考下一个要去做的任务的时候去参考它，那么你学会了你不需要同时将多个任务都记在脑子里。那就会是你放松，可以在周末想别的事情
consult v.咨询；查阅；商讨
Face it
面对他
A big reason why the weekend can be stressful, is because most of us have convinced ourselves that the world might fall apart if we don’t work long hours and take care of the tasks in front of us. And if you don’t make steady progress on your work, then there might very well be some significant consequences to that.
周末会变得让人紧张的一个很大的原因，使用因为我们大多数人已经让我们自己确信如果我们不长时间工作并且照看好我们面前所有的任务，天就会塌下来。并且如果你不在你工作中稳步的前进，这将产生严重的后果
steady adj.稳定的，稳固的，沉稳的；持续的，规则的 v.（使）稳固，（使）稳定
consequence n.结果，后果
Nonetheless, working long hours during the week won’t necessarily make you more productive, and worrying about the work you haven’t done yet on weekends certainly won’t make you more productive on Monday.
尽管如此，整个星期长时间的工作对你提升工作效率并不是必要的，而且在周末担心你还没完成的工作肯定不会让人在周一更有工作效率
nonetheless adv.尽管如此
Instead, you have to face your fears.
相反，你必须面对你的害怕
Start by making a pact with yourself to work when you’re at work and to not work when you’re not. Then, rather than starting by trying to get through a whole weekend without worrying about work, start just with one night during the week. Leave your phone plugged in out of sight. Stay off your computer. Discover that all of the things you had to do when you left work in the evening are still there in the morning, and the world did not end.
开始和自己签订一个协议，对于工作方面在你工作的时候，对于不工作的方面当你没有工作的时候。那么，与其开启试着经历一整个不包含对工作的担忧的周末，不如从一个星期中的一个晚上开始。把你的手机放到你看不见的地方充电。远离你的电脑。发现你离开工作后所有需要做的事情在早晨依然还在，并且世界依然也没有终结。
Gradually expand that practice to two nights and more. Eventually, step away from your work on Sundays as well
逐渐的增大联系到两个晚上，甚至更多。尤其是在星期天也远离你的工作。
Find your joy
寻找你的快乐
The central cause of the Sunday Scaries, is the engagement of avoidance motivation. Another way to calm that down is to focus yourself on the wonderful things you can accomplish at work. Remind yourself of important positive outcomes you have achieved.
周一恐慌证的中心原因，是回避机制的触发。另外一个减轻的办法是将你自己专注在你在工作中可以完成的完美的事情。提醒你自己已经取得了重要的积极的结果
When you succeed in achieving some positive outcome, you experience joy satisfaction. And when there is some desirable thing on the horizon for you, then you experience excitement and anticipation.
当你成功的取得了一些积极的成果，你可以满意的感到快乐。并且当一些渴望的事务出现在你的视野中，那么你就会感到激动和期待
satisfaction n.满意；满足；妥善处理
anticipation n.预期, 期望, 预计, 预料
If you focus on the amazing things you can accomplish at work, the colleagues you enjoy seeing, and the benefits of success, then you engage your approach motivation. That quiets your avoidance system. It also leads to the prospect that you might actually be excited to get to work on Monday morning rather than dreading it for the entire weekend.
当你专注于在工作中你可以完成的令人惊异的事务时，喜欢看到的勇士，和成功的益处，那么你就会更有动力。那减轻了你的回避系统。它也引领你将激动的在周一早晨工作的期待而不是在整个周末担忧。
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