【推荐1】Winter blues (冬季忧郁 )are very common and are marked by experiencing a mood shift as the weather becomes cold and dark. The signs of winter blues can be generally seen around the end of fall and the beginning of winter. These signs include feeling low and sleeping for longer.     1     .

Call on your support system

Loneliness and isolation tend to make the effects of the winter blues worse. That’s why your support system, including friends and family, should be on speed dial.

    2    . You can take walks outdoors, talk on the phone, or have coffee dates.

    3    

Being indoors more often means an increase in screen time. And if this time is spent on a non-stop news cycle, you may feel an increase in the winter blues.

To help minimize stress and sadness from the news, try to limit the amount of your screen time.     4    . You can watch this in one sitting or break it up into chunks (段).

Seek out the sun

    5    . Ѕіnсе wіntеr bluеѕ аrе wоrѕеnеd bу а lасk оf ѕun ехроѕurе, ѕоаkіng uр (吸收) the sun’s rays is critical.

If you cannot get outdoors, move a chair next to a window that gets sunlight. Aim to sit in this location for at least one to two hours a day.

【推荐3】If you want to improve your fitness, walking is a great choice.     1     Here are a few tricks that may help you increase your walking stamina (耐力).

Walk for at least 30 minutes 3 to 5 days a week.

    2     But remember—don’t sweat it if you can’t walk this long at the beginning. Over time, your body will get used to a certain level of activity, and that makes it easier for you to walk longer.

    3    

If you only have a short period of time to walk, add force to work on your stamina. You can simply put a few books or solid objects in a backpack and carry that. Keep track of the amount of weight you’re carrying so you can increase it gradually.

Find ways to include walking in your regular routine.

Figure out how you can introduce more walking into your daily routine. For example, you might try using the stairs instead of the elevator.     4    

Download a step-tracking or general fitness app.

A fitness app allows you to set goals for yourself to stay active and increase your walking stamina over time.     5     These devices often measure the distance you’ve walked and include information about your heart rate and calories burned.

【推荐1】Ways to Come Back Ready for Work After a Vacation

You finally took a break from work and went on a well-deserved vacation.     1    . But, going back to work is unavoidable. The following are some tips that may make your transition smoother.

    2    . Everyone needs some time to get back into quantities of things. If you can, take a day or two to relax and recover before heading back into the office.

Ease your way back into work. Take some time to plan out your day. Make a to-do list with everything you know you need to do and prioritize (确定优先顺序) what needs to be done. Focus on doing what you know how to do and what requires the least amount of time.     3    . Remember, you’re taking one step at a time.

Go to work with a new set of eyes. Maybe you were frustrated with a task before you went on vacation because you couldn’t make it work. After being away from it for a while, you can look at it differently and offer a new perspective.    4    .

Take breaks during the day.     5    . Don’t let guilt force you into believing that you have to work yourself into the ground because you were away. Be kind to yourself. Take about a five- or ten-minute break every three hours to relax.

【推荐3】At 65, Bryony Harris took out her pension (退休金) and signed up for a psychotherapy (心理治疗) course. “I’m happy that I used my pension to train for a new career,” she says. Now, at 74, she has a successful psychotherapy practice in Fredrikstad, Norway. “I just knew it was the right time, and I felt equipped to do it. It was the very best thing I ever did for myself.”

The four-year course was on the coast of Denmark. To get there, Harris drove for five hours through southern Norway. “It always felt like coming home,” she says. Her experience was transformative (具有转折性的). Practising psychotherapy, she says, “helps me to understand the word ‘calling’.”

And yet Harris has had many careers over the decades. At university in Kingston upon Thames, London, she trained as an architect, and then, worked as one “for short and long periods” while raising four children. Next came a period as a photographer on a community arts project, then teaching photography. “The world offered more possibilities than I had ever realised,” Harris says. She regards these moves as gradual shifts (转换) rather than reinvention. “I have never made a decision such as ‘I’m going to stop doing that and do something else.’ It’s always been a gentle progression.”

Years ago, she and her husband had a dream to open a shop specialising in books about folklore, mythology and tradition. The shop, in Hatherleigh, Devon, is “where the idea of therapy came into my mind. Because in a small independent bookshop, people open up and talk.” Harris also says that her “therapy side was hiding in the background” when she taught photography. In her 40s, she had a short period of counselling (咨询). She no longer recalls exactly why, but it must have had an impact because when she turned 60, she wrote letters “to people who had been hugely influential in my life.” She searched for her former counsellor, but unfortunately couldn’t find him.

Harris has a can-do spirit. The best psychotherapy course was in Denmark, so first she had to learn Danish. “I really love a good challenge. Sometimes you can feel very stuck, but that is how I have lived my life,” she says.

When she was a child, Harris’s parents liked moving. She had nine homes before she went to university. “Now, I have no desire to uproot myself.” Her flat looks out over a river, and she has lived there longer than she has lived anywhere else. Each week brings fresh calls to her practice.