the water's blue, the waves are lapping. geez, it's hot. do i have enough sunscreen on? why did i wear this bathing suit? how long have we been here? i wonder what's happening at the office. have they finished that project? where is that cellphone? wait, don't tell me there's no service!

　　海水碧蓝，波涛拍岸。唉，天气真热。我抹的防晒霜足够多了吗？为什么我要穿这件泳衣？我们到这儿多长时间了？不知道公司有没有发生什么事。他们完成那个项目了吗？我的手机放哪儿了？等等，别告诉我这里没信号！

　　can't slow down? even on vacation? you've got plenty of company。

　　无法放慢节奏？即使在休假的时候？有很多人和你一样。

　　attempting to relax even makes some people sick. some 3% of the population suffers from 'leisure sickness' when they go on vacation. symptoms include fatigue, muscle pain, nausea and flu-like symptoms, according to a 2002 study in the netherlands. and a phenomenon of 'weekend headaches' accounts for roughly one-third of all migraines and one-sixth of tension headaches。

　　尝试去放松紧张的心情甚至还让一些人得了病。根据荷兰2002年的一项研究，大约3%的人在休假的时候会患上“休闲病”，症状包括浑身乏力、肌肉疼痛、恶心呕吐以及一些类似感冒的症状。约有三分之一的偏头痛以及六分之一的紧张性头痛与“周末头痛症”现象有关。

　　'for a lot of workaholics, work alleviates anxiety, and when you are not working, the anxiety bubbles up,' says dr. robinson, who says that he used to pretend to rest -- and secretly work instead -- while his family went to the beach. 'it calmed me down, like a drink calms an alcoholic,' he says. he hit bottom when his partner left him in 1983 and he sought help in therapy and workaholics anonymous。

　　“对很多工作狂而言，工作可以缓解他们的焦虑，而当你不工作的时候，焦虑的情绪就会泛滥开来，”罗宾逊说。他表示，在和家人去海边玩的时候，他过去经常假装休息──但实际上却悄悄在干活儿。“工作让我平静下来，就像是酒精可以让酒鬼平静下来一样。”他说。1983年，当他的另一伴弃他而去的时候，他的心情跌到了低谷，他通过治疗并加入工作狂互助会(workaholics anonymous)来寻求帮助。

　　hat is the ideal vacation for someone who needs to relax but has trouble doing so?

　　对于需要放松但却无法做到的人来说，什么样的假期才是理想假期呢？

　　-- try something new. learning something in a new place can be more relaxing and refreshing than trying to do nothing. while it's good to get outside your comfort zone, it's not necessary to explode out of it. 'i don't want to go bungee jumping,' says matthew edlund, a sleep expert in sarasota, fla., and author of 'the power of rest' who says he'd much prefer walking through berlin or beijing. 'you decide what your level of adventurousness is and do it.'

　　─尝试新事物。在一个新的地方学习新东西比整天无所事事更能让人身心放松、耳目一新。虽然走出你熟悉的圈子是好的，但没有必要走得太远。“我不想去玩蹦极跳，”佛罗里达州萨拉索塔市(sarasota)的睡眠专家马修 埃德伦德(matthew edlund)表示。埃德伦德是《休闲的力量》(the power of rest)一书的作者，他说他很想在柏林或者北京走街串巷。“你自己决定冒险的等级，然后就开始行动吧。”

　　-- have a plan, but be flexible. completely winging it somewhere can be stressful, so have a rough idea of what you're going to do, but be willing to change it. 'if you find that you're on a beach and you're bored out of your mind, get up and do something else,' says dr. edlund。

　　─制定计划，但是要灵活机动。严格地执行计划会让人感到压力，所以你要对想做的事情大致有个想法，但是愿意随时调整你的计划。“如果你觉得在海滩上烦闷无趣，那么就起身做点儿别的什么事，”埃德伦德说。

　　-- get physical. besides releasing endorphins, exercise also burns off excess adrenaline and cortisol. the 'flight' can be on the treadmill, after all. if you haven't been exercising, a vacation can be a good time to start. even a walk on the beach can be invigorating for a chaise potato. at the other extreme, some people relax by doing marathons or triathlons. but overdoing it be stressful as well。

　　─做运动。除了释放恩多芬，运动还可以燃烧掉多余的肾上腺素和皮质醇。毕竟，在跑步机上运动也是一种“逃跑”。如果你没有运动的习惯，那么假期可以是一个很好的开始。即使只是在沙滩上散散步也可以让“沙发土豆”们精神焕发。也有人走到了另一个极端，他们通过马拉松和三项全能运动来放松。但是，过量运动同样也会造成精神压力。

　　'we really weren't meant to sit at a desk 12 hours a day,' says dr. edlund, who recommends that vacationers alternate periods of 'food, activity and rest.'

　　“我们的确不应该一天12个小时坐在办公桌前，”埃德伦德说。他建议度假的人们应该保持“吃饭、做运动和休息”的生活规律。

　　-- build in a buffer. don't work right up until the moment you leave and head back to work right off the plane. if possible, schedule an extra day off before you depart and another when you come back to dive back in slowly。

　　─设立缓冲时段。不要一直工作到休假的前一刻才离开，也不要休假回来刚下飞机就急着回去干活儿。如果可能的话，在你休假前后各多留出一天时间，然后再慢慢地投入到工作当中。

　　-- manage expectations. make sure your colleagues and clients know that you'll be away and checking in only occasionally; tell those back home the kind of matters you want to be bothered about。

　　─控制预期。确定你的同事和客户知道你将要外出休假，而且只是偶尔才会和办公室联系；告诉他们遇到什么样的事情你才愿意被打扰。

　　-- breathe. as new agey as it sounds, meditating and paced breathing can stimulate the parasympathetic nervous system, which works to balance the surges of adrenaline and cortisol that accompany stress, says dr. rosch。

　　─调整呼吸。就像听新世纪音乐(从冥思和心灵作为出发点而创作的音乐)一样，冥思和有规律的呼吸可以刺激人的副交感神经系统，而副交感神经体统的功能是平衡伴随压力产生的肾上腺素和皮质醇，罗奇说。

　　-- practice mindfulness: research suggests that focusing the mind on the present moment can have profound effects. mostly, it involves observing your surrounds without making judgments. try observing your own feelings。

　　─做个有心人。研究表明把注意力集中到当前时刻对于放松心情可以产生明显的效果。大多数时候，你只要静静地观察周围的环境而不要去做任何判断。试着留意你自己的情绪。

　　'work on not working,' says dr. robinson. 'with five minutes to think, ask yourself, 'why do i work this way? why am i rushing?' most of us keep judging ourselves all the time, workaholics especially. it's never enough. examine those feelings. they might lead you to enlightenment.'

　　“努力做到不工作，”罗宾逊说。“拿出五分钟来思考，问问你自己，‘我为什么要这么工作？我为什么总是急急忙忙？’我们当中的大多数人每时每刻都在对自己的表现作出评价，工作狂尤其如此。世界上没有尽善尽美。仔细想想那些感觉。这可能会对你有所启发。”