快乐度寒期之完美攻略

Nicole+Caccavo+Kear

寒假虽美，我亦有忧。是滴，面对美好的寒假，本来欣喜可以开心享用美食，却又害怕长肉肉；本来开心可以出去走亲访友，却又害怕与远房亲友相对无语；本来放假应该开心，却莫名染上假期综合症……这种种的烦恼，其实你全都可以不必有，只要你拥有以下这份完美攻略！

Help Situation 1： "I don't want to gain 10 pounds over winter break， but I love all those cookies， pies， mashed1） potatoes and everything！"

Survival Guide： One of the best parts of the holidays are all those mouthwatering2） meals， and you should absolutely let yourself enjoy them—in moderation， says Dr. Ellen Shanley， dietetics3） director of the Department of Allied Health Sciences at the University of Connecticut. There's a middle ground4） between giving up treats entirely and stuffing5） yourself silly， and these three tricks will help you find it.

Don't start off starving. Being overly hungry can cloud6） your judgment， so don't head to a feast on a totally empty stomach. Shanley suggests a healthy snack or light meal， like a salad， beforehand.

Go slow. It takes a few minutes after your belly's full for your brain to get the memo； that's why Shanley recommends you eat slowly and chew well before swallowing.

Say no to seconds. "Portion control is really key to weight maintenance，" says Shanley. So try to put all of the foods you want on your plate at one time and don't go back for seconds. Just remind yourself that you can enjoy the leftovers tomorrow！

Help Situation 2： "I'm trapped in a room with six distant relatives I've never met—and they all want to talk to me."

Survival Guide： We love our families， sure， but that doesn't mean they're always easy to talk to. "At dinners or going to the neighbor's， I feel awkward， especially with older people，" says Sierra Evans， 13， from Lehi， Utah. Not to worry， Sierra. Just use these super-simple strategies. Bonus： these tactics aren't just for the holidays. Use them in all interactions with adults.

Make the first move. Avoid the temptation to sit in a dark corner playing Fruit Ninja7）， advises Josh Shipp， author of The Teen's Guide to World Domination. "If you don't talk first， they will， and it'll take you by surprise8）—the idea is to keep the ball in your court9）." For example， you can let them teach you something. Even the crustiest10） uncle has something to offer—a card trick， a bird call， a funny joke. So take what you know about the person's background and lead with something like， "Hey， can you show me how to write my name in Russian？"

Deflect11） those awkward silences and uncomfortable questions. If you make the first move， you'll give adults less of a chance to be nosy12）. But just in case you get asked something annoying， you'll need a second line of defense. People like to talk about themselves， says manners expert Diane Gottsman. So use that to your advantage by gracefully boomeranging13） their questions.

Have an emergency escape plan. "Adults don't expect you to spend the entire time talking to them，" says Gottsman. The trick is to make your exit with confidence and politeness. Say you enjoyed the conversation and mention one thing you found interesting （"I didn't know you grew up in Denver！"）. If that doesn't work， hey—eventually， we all have to use the bathroom.

困境之一：“我不想在寒假长十磅（编注：约九斤）肉，但我又超级喜欢饼干、馅饼、土豆泥那一类的东西，我什么都爱吃！”

应对有招：埃伦·尚利博士是康涅狄格大学联合健康科学系的营养学主任，她表示，假期生活最精彩的部分之一就是所有那些令人垂涎三尺的美食，而且你绝对应该让自己尽情享用它们——当然要适量。在完全放弃这些美食和把自己吃昏头之间还存在着一个中间地带，而以下这三个小窍门将会帮你找到这个中间地带。

不要饿坏了才吃。过度饥饿会蒙蔽你的判断力，所以不要在肚子饿得瘪瘪的时候去吃大餐。尚利博士建议，可以提前吃一块健康的点心或一份清淡的简餐，比如沙拉。

放慢吃饭速度。你的肚子饱了之后，大脑需要几分钟的时间才能接收到这个讯息。因此，尚利博士才建议你应当放慢吃饭速度，将食物充分咀嚼之后再咽下去。

拒绝再添一次饭。“控制食量对于保持体重真的非常重要。”尚利博士说。因此，要尽量将所有你想吃的食物一次性都盛在盘子里，不要再回去添一次。你只需提醒自己，可以明天再去享用那些剩下的饭菜！

困境之二：“我被困在一个房间里，和我从未见过的六位远房亲戚待在一起——而且他们全都想和我说话。”

应对有招：我们当然爱自己的家人，但那并不意味着他们总是易于交谈。“聚餐或去邻居家串门时，我会觉得局促不安，尤其是和年纪大的人在一起时。”犹他州利哈伊市13岁的西拉·埃文斯说。不用担心，西拉。只管采用以下这些超级简单的策略吧。额外提示：这些策略可不只适用于假期，在你和大人交流的所有场合都可以用到哦。

主动出击。避开坐在一个黑暗的角落里玩《水果忍者》游戏这样的诱惑吧，《青少年如何领导世界》一书的作者乔希·希普建议说。“如果你不先开口说话，他们就会开口，而这会令你措手不及。你先开口就可以让你一直掌握主动权。”比如，你可以让他们教你点儿什么。即使是最爱发脾气的叔叔也会有一些小本领可教，譬如表演一个纸牌戏法、学一声鸟叫或是讲一个有趣的笑话。所以，利用你对这个人背景的了解，用诸如“嗨，你能教我一下怎么用俄语写我的名字吗？”这样的问题来引导你们的对话吧。

遇到那些令人尴尬的沉默时刻或让你不舒服的问题时转移话题。如果你率先开口，那些大人就不会那么容易向你问东问西了。但以防万一你被问到一些让你很烦的问题，你需要有第二道防线。人们喜欢谈论自己，礼仪专家黛安娜·戈特斯曼如是说。因此，你可以利用这一点优雅地将他们的问题抛回去。

准备一个紧急脱身计划。“大人们不会指望你从头到尾一直都陪着他们说话。”戈特斯曼说。这里的技巧便是，离开时要显得自信、有礼貌。告诉他们你和他们聊得很开心，并提一下刚才你们聊到的你觉得有意思的某件事（比如“我以前都不知道你是在丹佛长大的呢！”）。如果那样还不起作用，嘿——不管怎么样，我们都得上洗手间吧！

Help Situation 3： "I'm usually so excited to have time off from school， but this year I'm in a major funk14）. Any ideas for how I can break out of it？"

Survival Guide： We all feel down sometimes， and the holidays can make things worse. Maybe your parents are whisking15） you off to your grandparents' house six states away， or perhaps you're just sick of gross winter weather （many people suffer from Seasonal Affective Disorder and feel moody， lethargic16） and blue， sometimes until spring）. No matter the cause， these pick-me-uppers17） can help.

Crank up18） the music. "I like to listen to summery， happy music， like the Beach Boys19），" says 15-year-old Sophia Leon from New York.

Volunteer. "It's hard to feel sorry for yourself when you're serving others，" says Josh Shipp in the The Teen's Guide to World Domination.

Make a gratitude list. "Brainstorm a list of all the good things in your life，" psychotherapist Lisa Schab suggests.

Crack yourself up20）. "When I'm feeling moody， I try to get myself to laugh： I watch stand-up21） comedy on YouTube or episodes of How I Met Your Mother or 30 Rock on Netflix." admits Izzie Gutenplan from New York.

困境之三：“对于不用去上学我通常都是很激动的，但今年我却特别沮丧。有没有什么办法让我可以摆脱这种情绪呢？”

应对有招：我们都有情绪低落的时候，而放假会使情况变得更糟。可能你的父母正要急匆匆地把你送到六个州之遥的祖父母家去，或者可能你就是讨厌冬天恶劣的天气（许多人都患有季节性情绪失调，感觉喜怒无常、无精打采、情绪沮丧，有时直到春天才会好起来）。无论你为什么情绪低落，以下这些方法可以帮你振奋精神。

大声播放音乐。“我喜欢听那种有夏天味道的、欢快的音乐，比如海滩男孩乐队的音乐。”来自纽约的15岁的索菲娅·利昂说。

投身志愿服务。“当你在服务他人时，你很难为自己感到难过。” 乔希·希普在《青少年如何领导世界》一书中写道。

列一份感恩表。“使劲想想你生命中都有哪些美好的事情，把它们全都列在一张单子上。”心理治疗师莉萨·沙布建议。

让自己哈哈大笑。“当我觉得情绪低沉时，我就尽量让自己笑一笑。我会上YouTube网站看单口喜剧或在Netflix上看几集《老爸老妈的浪漫史》或《我为喜剧狂》。”来自纽约的伊齐·古滕普兰承认说。

Help Situation 4： "I'm afraid my friend got me a gift， but I didn't get her anything. What do I do？"

Survival Guide： You have two choices， says manners expert Gottsman.

Prevent it. Ask your friends ahead of time. Simply say， "Hey， what are we doing about gifts this year？ Anyone up for Secret Santa？" （Chances are they'll be thrilled to avoid awkwardness as well.） Another great way to prepare is to keep an extra gift wrapped and ready in your locker in case of emergencies. （Mia Alessi， a 13-year-old in Baltimore， Maryland， always keeps her eyes peeled22） for great deals throughout the year， like cute and inexpensive necklaces.）

Deal with it. If you do find yourself without a present in return， there's no reason to panic. Thank the gift-giver sincerely and leave it at that23）. If you can give them something later， you can mention that a gift is on its way. Just be careful not to make too many excuses， because the more you make， the more awkward the situation becomes. And who needs that？

困境之四：“我担心朋友给我准备了礼物，可我什么也没有给她准备。我该怎么办呢？”

应对有招：礼仪专家戈特斯曼表示，你有两个选择。

防患于未然。提前问一下你的朋友。简单明了地说：“嗨，今年的礼物我们要怎么弄呢？有没有人打算当神秘的圣诞老人啊？”（有可能他们也会为了避免尴尬而激动不已。）另一个让自己有所准备的好办法就是在你的储物柜里一直备着一份包装好的额外礼物，以防万一。（马里兰州巴尔的摩13岁的米娅·阿莱西一年四季都会留意去淘一些好东西，比如既漂亮又不贵的项链。）

见招拆招。如果你确实发现自己没有礼物可以回赠，那你也没有理由恐慌。你可以真诚地感谢送你礼物的人，除此之外就别再说什么了。如果你在晚些时候可以回赠他们一些东西，你可以提一下说礼物正在路上。只是要小心别找太多的借口，因为你的借口越多，场面就会变得越发尴尬。可谁又需要这样的尴尬呢？