"节后综合征"来了 该如何调适身心？ 试着逐步恢复规律作息，例如不再熬夜、恢复正常睡眠时间、睡前1小时关闭电子设备、用热水泡脚或 阅读纸质书助眠。 平安返程 从容收心 2.进行适度运动 错峰出行护健康，调整作息迎开工 2月23日 正日初十 假期即将结束，该收收心，准备复工啦。一些人可能会出现这样的状况：晚上睡不着，白天睡不醒，做 事提不起精神，甚至连吃饭都不香了……这可能是"节后综合征"找上门了。如何在假期后调整好身心状 态？ 1.逐步恢复规律作息 应规律饮食，避免大量进食高油、高糖食物，增加蔬菜、粗粮、新鲜水果和优质蛋白饮食，饮用含酒 精、糖、茶碱、咖啡因的饮料需适度。 明天是节后复工首日，大家可以先整理待办清单，从简单任务入手重建信心，午休时进行15分钟闭目养 神，或通过冥想、深呼吸练习平复焦虑情绪，快速恢复精力。 来源：新华社微信公众号 可以进行适度运动，如通过散步、瑜伽、慢跑等帮助身体找回节奏。 3.规律饮食 ...

▶今日天气 白天：晴，偏北风四级左右，阵风八级左右，最高气温8℃。 夜间：晴转多云，偏北风二级左右，最低气温-4℃。 大风黄色预警中，白天气温下降，出行请注意防风防寒。 ▶尾号限行 无 ▶生活服务 能见度已明显转好，北京市气象台昨晚22时35分解除沙尘蓝色预警信号。 地坛庙会2月23日闭幕，地坛公园24日、25日闭园撤展。 紫竹院公园雪场正月初七17时结束运营，冰滑梯项目目前已暂停开放。 鸟巢欢乐冰雪季将于正月初七结束运营。 2月24日起，法海寺明代壁画真迹个人无需预约，现场购票，每场次限25人，满额即止。 ▶今起迎返程高峰，全国路况压力增 大年初六、初七全国迎来返程大客流，高速流量显著上升。多地有雨、雨夹雪或小雪，不利交通出行， 建议谨慎驾驶、错峰返程。 ▶冷空气携降温至，返程需注意安全 北方多地出现沙尘天气，从20日下午至21日夜间，持续超过30小时，为何此次沙尘影响范围这么大？冬 天也会有沙尘吗？@中国天气气象分析师唐晓静解读。 强冷空气携大风沙尘降温来袭，会影响春节返程吗？中国气象局气象分析师孙倩倩解读—— ▶春运车票已售超3亿，部分线路有余票 ▶京津冀轨道联通，三地出行更便捷 京津冀环线高铁、京唐城 ...

来源：青岛日报 史上最长春节假期已接近尾声， 你做好回归日常生活的准备了吗？ 赶紧趁着这两天收收心， 免得节后综合征缠上你哦 宁波大学附属康宁医院普通精神科刘纪猛主任医师介绍，节后综合征并不算是一种疾病，但每年春节假 期后都会有一些市民因为各种不适来到门诊咨询或求助。"他们中的大多数都可以通过自行调整平稳度 过这一阶段，但也要警惕部分症状严重的来访者可能发展成睡眠障碍、焦虑障碍，甚至抑郁症。" 儿子要返程她就拉肚子 独居老太出现焦虑障碍 "我印象最深的是去年来就诊的一位老人王阿姨（化姓）。"刘纪猛回忆，那是一位外省的老人，儿子在 宁波工作，一般只有春节才有时间回老家陪伴双亲。 "经过问诊和评估，这位老人其实已经出现了比较明显的焦虑症状。"刘纪猛分析，春节本来就有着超乎 寻常的仪式感，而对于王阿姨这种和孩子分居两地的老人来说，春节假期更关乎他们最深的情感牵 挂，"舍不得孩子离开身边""担心儿子在异地没人照顾"这种想法其实无形中让她自己背负了很多压力， 拉肚子就是一种躯体化症状。老伴离世后，孩子更成了王阿姨唯一的寄托。"她的那种分离焦虑，背后 其实是一种失控感，一种安全感的缺失。" 面对"史上最长春节假期" 彻底 ...

转自：今晚报 （来源：今晚报） 【#警惕节后综合征# #最长春节假期步入尾声#】今天是正月初五，春节假期还剩两天多。专家提醒， 由于这个春节假期长达9天，漫长假期后，不少人可能陷入节后综合征，出现身心不适。节后综合征， 是指人们在长假结束后，从放松状态突然回归到紧张的工作或学习节奏时，身心出现的一系列不适反 应。可以理解为身体和心理在"假日模式"和"工作模式"切换时，身体发出的调整信号，而非真正的疾 病。专家提示，导致节后综合征的主要因素包括假期里作息颠倒、胡吃海喝。假期过后，回到工作状 态，一些人会出现注意力不集中、精神紧张焦虑的情况。 ...

来源：宁波晚报 史上最长春节假期已经过半，你做好回归日常生活的准备了吗？赶紧趁着这两天收收心，免得节后综合 征缠上你哦！ 宁波大学附属康宁医院普通精神科刘纪猛主任医师介绍，节后综合征并不算是一种疾病，但每年春节假 期后都会有一些市民因为各种不适来到门诊咨询或求助。"他们中的大多数都可以通过自行调整平稳度 过这一阶段，但也要警惕部分症状严重的来访者可能发展成睡眠障碍、焦虑障碍，甚至抑郁症。" 儿子要返程她就拉肚子 独居老太出现焦虑障碍 "一般表现为长假之后睡眠不好，情绪低落，精力不足、工作中有点精神恍惚、心不在焉。"这往往与他 们节假日期间暴饮暴食、睡眠节律紊乱、电子产品过度使用、人际交往压力激增以及遭遇突发状况等有 关。刘纪猛说："我遇到过一位来访者，他是金融行业从业者，平时工作压力很大，去年过年期间他除 了必要的亲戚间走动，几乎没有安排任何外出，每天在家不是蒙头大睡就是打游戏，结果上班之后感觉 自己有点力不从心，甚至领导交代的事情转头就忘了。" 刘纪猛表示，每个人对假期的心理认知不同，有人觉得要抓紧时间出去玩，有人觉得要好好休息彻底躺 平，也有人觉得亲友相聚"吃好喝倒"才算"到位"，所以大家的假期安排也各不 ...

每逢假期尾声，总会有人感到食欲缺乏、精神涣散，甚至还有人感到焦虑低落。这些表现被称为"节后 综合征"，本质是生活节奏骤变导致的身心失衡。无需过度担忧，通过科学方法调适，便能平稳从假日 模式过渡到日常工作生活轨道。 除了生理上的倦怠，心理上的"上班恐惧"或情绪低落也很常见。此时，积极的自我调适至关重要。工作 间隙可以进行短暂休息，通过深呼吸、练习八段锦等方式舒缓压力；多参与散步、快走等户外活动，既 能促进多巴胺分泌、提升愉悦感，也有助于吸收阳光，补充维生素D。同时，避免沉浸在消极比较或社 交媒体的信息流中，若感到烦闷，不妨积极与信任的亲友倾诉，往往比独自承受更为有效。 面对假期后的工作，不必硬逼自己"立刻进入状态"。不如给自己半天到一天的缓冲期，先从简单的工作 入手，比如整理文件、回复消息，再慢慢过渡到复杂任务。就像开车起步要慢慢加速，心态也需要循序 渐进，调整睡眠和饮食也是如此。 （王成阳 作者为安徽医科大学第四附属医院中医内科执行主任，本报记者罗阳奇采访整理） 假日期间，不规律的作息，会扰乱我们的生物钟。重建规律作息很重要：睡前应远离手机等电子设备， 可选择温水泡脚、听轻音乐的方式，让大脑慢慢放松；早晨坚持 ...

Group 1 - During the New Year's holiday, 142 million domestic trips were made in China, with total spending reaching 84.789 billion yuan [2][4] - The average daily cross-regional personnel flow during the holiday was 198 million, marking a year-on-year increase of 19.62% compared to the same period in 2025 [4] - The railway network in China reached a total operating mileage of 165,000 kilometers, with over 50,000 kilometers of high-speed rail, establishing the world's largest and most advanced high-speed rail network [4] Group 2 - The 2026 childcare subsidy system is undergoing testing, with eligible parents able to claim up to 3,600 yuan per child per year starting January 5 [5] - The total number of working days for 2026 is set at 261, which will affect salary calculations, overtime pay, and year-end bonuses [6] Group 3 - Starting January 5, domestic airlines will reduce fuel surcharges, with charges for flights under 800 kilometers set at 10 yuan and over 800 kilometers at 20 yuan, down by 10 yuan and 20 yuan respectively [7] - The cumulative number of passengers sent by Zhengzhou Railway during the New Year's holiday was 2.334 million, a year-on-year increase of 59.6% [15] Group 4 - The Ministry of Education has proposed the establishment of 15 new undergraduate institutions, including two in Henan [18] - The tourism market in Henan welcomed 17.437 million visitors during the New Year's holiday, generating 8.99 billion yuan in revenue, with increases of 3.2% and 4.1% respectively compared to 2025 [17]

Core Viewpoint - The article discusses the phenomenon of "post-holiday syndrome" experienced by many individuals after the National Day and Mid-Autumn Festival holidays, highlighting the importance of managing dietary habits and physical activity to mitigate weight gain and health issues. Dietary Recommendations - Experts recommend a rational approach to body changes post-holiday, advising against extreme dieting which can disrupt metabolic balance [3] - The core dietary principles post-holiday should focus on "light, balanced, and moderate" meals, emphasizing the control of salt, oil, and sugar intake [6] - Daily salt intake for adults should be limited to 5 grams, approximately the amount in a standard beer cap [6] - Daily cooking oil should be restricted to 25-30 grams, equivalent to 2-3 tablespoons, to prevent weight gain [8] - Added sugar intake should ideally be kept below 25 grams per day to stabilize blood sugar levels and avoid fat accumulation [11] Hydration and Meal Suggestions - Adequate hydration is crucial, with adult women advised to drink at least 1.5 liters and men 1.7 liters of water daily, as other beverages cannot replace plain water [13] - A sample healthy meal plan includes steamed potatoes, boiled eggs, brown rice, and various vegetables, promoting balanced nutrition [15] Exercise Recommendations - Post-holiday, individuals should gradually reintroduce physical activity, starting with aerobic exercises such as brisk walking or swimming, 3 to 4 times a week [17] - Incorporating strength training, like squats and dumbbell lifts, can enhance muscle mass and increase basal metabolic rate, aiding in weight management [19] - Older adults should focus on low-impact activities, with a daily target of 6000 steps to avoid joint strain [19]

Core Points - The article discusses "Post-Holiday Syndrome," a condition affecting individuals after long holidays, characterized by symptoms such as insomnia, fatigue, lack of concentration, and emotional instability [2][12]. Group 1: Causes of "Post-Holiday Syndrome" - Sleep disruption occurs due to insufficient rest during holidays, leading to a disturbed biological clock [5]. - Excessive smartphone use during holidays can result in physical discomfort such as headaches and neck pain [7]. - Psychological issues like anxiety and depression may arise, causing fatigue and lack of focus [9]. - Gastrointestinal disturbances can occur after overeating during holidays, leading to symptoms like bloating and nausea [11]. Group 2: Adjustments for "Post-Holiday Syndrome" - Experts suggest limiting sleep duration in the latter part of the holiday to avoid "Monday Syndrome," which leads to fatigue on the first workday [12]. - Techniques such as relaxation, mindfulness meditation, and physical exercise can help improve focus and efficiency at work [15]. Group 3: "Cardiac Syndrome" Related to Holiday Habits - Irregular eating and sleeping patterns during holidays can lead to "Cardiac Syndrome," which may manifest as heart palpitations and chest discomfort [17][18]. - Improving lifestyle choices, such as better sleep and a lighter diet, can alleviate symptoms of "Cardiac Syndrome" [20]. Group 4: Impact on Children and Adolescents - Children and adolescents may experience more pronounced symptoms of "Post-Holiday Syndrome," including dizziness and emotional distress [25]. - Reducing screen time and engaging in family activities can help alleviate symptoms in children [30][32].

Core Points - The article discusses the challenges of transitioning from vacation mode to work mode, highlighting potential issues such as fatigue, anxiety, and stress after holidays [1] Group 1: Expert Recommendations - Experts suggest adjusting the "work biological clock" by going to bed 15 to 30 minutes earlier each day to counteract the effects of late nights during the holiday [3] - It is recommended to increase energy levels by consuming lighter foods and fresh fruits and vegetables, while reducing heavy and sugary foods to ease digestive issues [3] - Daily hydration of 1500 to 2000 milliliters of warm water is advised, along with avoiding caffeine in the afternoon to improve sleep quality [3] Group 2: Physical and Mental Well-being - Engaging in 20 to 30 minutes of light exercise, such as brisk walking or yoga, can help release endorphins and improve mood [3] - A breathing technique is suggested for reducing pre-sleep anxiety, which involves inhaling for four counts, holding for two, and exhaling for six [3] Group 3: Health Monitoring Post-Travel - The Beijing Center for Disease Control advises individuals returning from travel to monitor their health closely for symptoms like fever, cough, or diarrhea, and to seek medical attention if necessary [4]