But if you've ever felt like you need a vacation from your vacation, from all of the planning, traveling, and stresses of being away from your normal life, you're not alone.

但是，如果你曾經覺得自己需要從假期中解脫出來，從所有的計劃、旅行和遠離正常生活的壓力中解脫出來，那麼你並不孤單。

Here to help us stay stress-free during our time away is psychiatrist Dr. Samantha Boardman.

精神科醫生薩曼莎-博德曼（Samantha Boardman）博士將在這裡幫助我們在旅途中消除壓力。

Good morning to you.

早上好

Welcome back.

歡迎回來

Let's talk about step one when you're planning a trip, because I feel like sometimes that also brings the stress, especially if there are going to be multiple people on this trip.

讓我們來談談計劃旅行時的第一步，因為我覺得有時這也會帶來壓力，特別是如果有多人参加旅行的話。

A lot of people leave the vacation days on the table, but here's the thing.

Longer isn't better.

時間越長越好

Taking shorter, more frequent vacations is more restorative, more to look forward to, more to replenish yourself.

假期越短越好，越頻繁越好，這樣更能恢復精力，更有盼頭，更能為自己補充能量。

And we have this thing called duration neglect, and we end up sort of forgetting how long experiences were, but remember the quality of them.

我們有一種叫做 "持續時間忽略 "的東西，我們最終會忘記經歷了多久，但卻記得經歷的品質。

To me, it's a vacation works when it's like, "I wish I had one more day" as opposed to, "Oh man, yep, yep, I know, absolutely.

對我來說，度假的意義就在於，我希望能多玩一天，而不是 "哦，天哪，是的，是的，我知道，絕對是的"。

But it was just the, even before you pack your suitcase, just the act of planning your vacation is beneficial for your mental health.

但是，即使在你收拾行李箱之前，僅僅是計劃假期的行為就對你的心理健康有益。

You have something to look forward to, helps you sort of deal with the current moment when you know there's something on the calendar.

當你知道日程表上有安排時，你就會有所期待，有助於你處理當下的事情。

And you also maintain that we should focus on green and blue spaces as well.

您還堅持認為，我們也應該關注綠色和藍色空間。

Absolutely.

當然可以。

So being in nature is particularly restorative and being around a body of water we know as well is really healthy for us and helps sort of our parasympathetic nervous system go down.

是以，在大自然中特別能讓人恢復精神，而在水體周圍，我們也知道這對我們非常健康，有助於我們的副交感神經系統恢復。

And so we just feel much better.

是以，我們感覺好多了。

So even if you're visiting a city, go to the park, maybe go for a walk by the river so you have some opportunity to sort of reset there.

是以，即使你到一個城市旅遊，也要去公園，也許去河邊散散步，這樣你就有機會在那裡重新定位。

Beyond that, when we are away on one of these trips, how can we go about maximizing the rest, the relaxation?

除此之外，當我們外出旅行時，如何才能最大限度地休息和放鬆呢？

So I really think of four things, rest, R-E-S-T.

所以我真的想到了四件事，休息，R-E-S-T。

And when we think about sort of recovery, usually we think about like just doing nothing, sitting on a beach, maybe sipping a drink.

當我們想到康復的時候，通常會想到什麼都不做，坐在沙灘上，喝著飲料。

Is there something wrong with all of those things?

難道這些都有問題嗎？

Nothing to do, and that is restorative.

無事可做，這就是恢復。

But also there's another kind of recovery, and it's when we stretch ourselves.

但是，還有另一種恢復，那就是當我們伸展自己的時候。

We challenge ourselves in some way.

我們以某種方式挑戰自己。

Maybe it's hiking, maybe it's zip lining, maybe it's going for a walking tour.

也許是徒步旅行，也許是滑索，也許是徒步觀光。

And that's also a form of recovery.

這也是一種康復。

So to do both.

是以，要做到兩者兼顧。

Also, you know, make sure you pack your sense of humor, that you're flexible.

另外，你要知道，一定要帶上幽默感和靈活性。

Plan ahead maybe, but just not too much.

也許可以提前計劃，但不要太多。

You can't do everything at once, aim for good enough.

你不能同時做所有的事情。

And try new things, especially if you're doing a staycation.

以 "足夠好 "為目標，嘗試新事物，尤其是如果您正在享受住宿度假。

If you're staying home, try to see wherever you live through fresh eyes and do something new.

如果你待在家裡，試著用新的眼光看待你生活的地方，做一些新的事情。

I like that.

我喜歡這樣。

You're good at not planning, not over planning.

不是計劃，也不是過度計劃。

Plan nothing.

不，什麼也不計劃。

And then you can plug in because you have the opportunity. - I agree. Yeah.

然後你就可以加入進來，因為你有機會。是啊

Speaking of plugging or unplugging, you know, social media, our phones, our screens, you know, not just for the kids, but adults as well.

說到插頭或拔掉插頭，你知道的，社交媒體、我們的手機、我們的螢幕，你知道的，不僅僅是孩子們，還有成年人。

How do we do this without it feeling like it's a punishment or something?

怎樣才能做到這一點，而不會讓人覺得是一種懲罰或其他什麼？

Well, we know that the more you disconnet, the more connected you're going to feel to the experience and to the people that you're with.

我們知道，你經歷的越多，與你在一起的人也就越多。

So try to designate maybe 30 minutes in the morning and 30 minutes in the afternoon so you can check in.

是以，儘量在上午和下午各安排 30 分鐘，這樣你就可以去報到了。

But in the spirit of unplugging as well, don't feel pressure to post everything and to document every little thing. - Yes.

但本著不插電的精神，也不要覺得有壓力去發佈一切，記錄每一件小事。是的。

And so maybe bring a digital camera, one of those disposable cameras so that you can use that and maybe wait till the end of the trip to do that photo dump.

所以，也許你可以帶一個數碼相機，或者一次性相機，這樣你就可以使用它，也許等到旅行結束時再進行照片轉儲。

So you're not always checking.

所以你不能總是檢查。

So let's say you get to the end of the trip, is there any advice, you know, you've been working about on this trip or thinking about it for months, if not years.

比方說，你到了旅行的終點。有什麼建議嗎？你知道，你已經為這次旅行做了幾個月的準備，或者說考慮了好幾年。

And then when you get to that last couple of those last few days or last day, is there any kind of, I guess, advice for...?

然後，當你到了最後幾天或最後一天，有沒有什麼建議，我想，如何在假期即將結束的時候，給你一些建議？

That sort of as the vacations winding down? This end of vacation blues?

How do you sort of put that off?

你是怎麼把它推掉的？

Plan for sort of a fun activity at the end.

計劃在最後開展一些有趣的活動。

Have a highlight, something that you have to look forward to.

要有亮點，要有讓你期待的東西。

And if you're a last hurrah, a definite last hurrah.

如果你是 "最後一搏"，那肯定是 "最後一搏"。

And if you are going to splurge in some way on a direct flight or an upgrade, do it on the way home.

如果您想在直飛班機或升艙方面花點錢，那就在回家的路上花吧。

And also make sure you have a buffer day in between.

還要確保中間有一天緩衝時間。

You don't want to need a vacation from that.

你可不想是以而需要休假。

I think we've all learned about the buffer day.

我想我們都瞭解過緩衝日。

I don't know how people do that.

我不知道人們是怎麼做到的。

I didn't used to do that.

我以前不這樣做。

And I started taking that one day off.

我開始請一天假。

Those are great tips.

這些都是很好的建議。

Good advice, Dr. Portman.

好建議，波特曼博士。

Thank you.

謝謝。