Nicole+Caccavo+Kear

寒假雖美，我亦有憂。是滴，面對美好的寒假，本來欣喜可以開心享用美食，卻又害怕長肉肉；本來開心可以出去走親訪友，卻又害怕與遠(yuǎn)房親友相對無語；本來放假應(yīng)該開心，卻莫名染上假期綜合癥……這種種的煩惱，其實你全都可以不必有，只要你擁有以下這份完美攻略！

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：“我不想在寒假長十磅（編注：約九斤）肉，但我又超級喜歡餅干、餡餅、土豆泥那一類的東西，我什么都愛吃！”

應(yīng)對有招：埃倫·尚利博士是康涅狄格大學(xué)聯(lián)合健康科學(xué)系的營養(yǎng)學(xué)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，而且你絕對應(yīng)該讓自己盡情享用它們——當(dāng)然要適量。在完全放棄這些美食和把自己吃昏頭之間還存在著一個中間地帶，而以下這三個小竅門將會幫你找到這個中間地帶。

不要餓壞了才吃。過度饑餓會蒙蔽你的判斷力，所以不要在肚子餓得癟癟的時候去吃大餐。尚利博士建議，可以提前吃一塊健康的點心或一份清淡的簡餐，比如沙拉。

放慢吃飯速度。你的肚子飽了之后，大腦需要幾分鐘的時間才能接收到這個訊息。因此，尚利博士才建議你應(yīng)當(dāng)放慢吃飯速度，將食物充分咀嚼之后再咽下去。

拒絕再添一次飯。“控制食量對于保持體重真的非常重要?！鄙欣┦空f。因此，要盡量將所有你想吃的食物一次性都盛在盤子里，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飯菜！

困境之二：“我被困在一個房間里，和我從未見過的六位遠(yuǎn)房親戚待在一起——而且他們?nèi)枷牒臀艺f話?！?/p>

應(yīng)對有招：我們當(dāng)然愛自己的家人，但那并不意味著他們總是易于交談?！熬鄄突蛉ム従蛹掖T時，我會覺得局促不安，尤其是和年紀(jì)大的人在一起時?！豹q他州利哈伊市13歲的西拉·埃文斯說。不用擔(dān)心，西拉。只管采用以下這些超級簡單的策略吧。額外提示：這些策略可不只適用于假期，在你和大人交流的所有場合都可以用到哦。

主動出擊。避開坐在一個黑暗的角落里玩《水果忍者》游戲這樣的誘惑吧，《青少年如何領(lǐng)導(dǎo)世界》一書的作者喬?！はＦ战ㄗh說。“如果你不先開口說話，他們就會開口，而這會令你措手不及。你先開口就可以讓你一直掌握主動權(quán)?！北热纾憧梢宰屗麄兘棠泓c兒什么。即使是最愛發(fā)脾氣的叔叔也會有一些小本領(lǐng)可教，譬如表演一個紙牌戲法、學(xué)一聲鳥叫或是講一個有趣的笑話。所以，利用你對這個人背景的了解，用諸如“嗨，你能教我一下怎么用俄語寫我的名字嗎？”這樣的問題來引導(dǎo)你們的對話吧。

遇到那些令人尷尬的沉默時刻或讓你不舒服的問題時轉(zhuǎn)移話題。如果你率先開口，那些大人就不會那么容易向你問東問西了。但以防萬一你被問到一些讓你很煩的問題，你需要有第二道防線。人們喜歡談?wù)撟约?，禮儀專家黛安娜·戈特斯曼如是說。因此，你可以利用這一點優(yōu)雅地將他們的問題拋回去。

準(zhǔn)備一個緊急脫身計劃。“大人們不會指望你從頭到尾一直都陪著他們說話。”戈特斯曼說。這里的技巧便是，離開時要顯得自信、有禮貌。告訴他們你和他們聊得很開心，并提一下剛才你們聊到的你覺得有意思的某件事（比如“我以前都不知道你是在丹佛長大的呢！”）。如果那樣還不起作用，嘿——不管怎么樣，我們都得上洗手間吧！

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：“對于不用去上學(xué)我通常都是很激動的，但今年我卻特別沮喪。有沒有什么辦法讓我可以擺脫這種情緒呢？”

應(yīng)對有招：我們都有情緒低落的時候，而放假會使情況變得更糟。可能你的父母正要急匆匆地把你送到六個州之遙的祖父母家去，或者可能你就是討厭冬天惡劣的天氣（許多人都患有季節(jié)性情緒失調(diào)，感覺喜怒無常、無精打采、情緒沮喪，有時直到春天才會好起來）。無論你為什么情緒低落，以下這些方法可以幫你振奮精神。

大聲播放音樂?！拔蚁矚g聽那種有夏天味道的、歡快的音樂，比如海灘男孩樂隊的音樂?！眮碜约~約的15歲的索菲婭·利昂說。

投身志愿服務(wù)。“當(dāng)你在服務(wù)他人時，你很難為自己感到難過?！?喬?！はＦ赵凇肚嗌倌耆绾晤I(lǐng)導(dǎo)世界》一書中寫道。

列一份感恩表?！笆箘畔胂肽闵卸加心男┟篮玫氖虑?，把它們?nèi)剂性谝粡垎巫由稀！毙睦碇委煄熇蛩_·沙布建議。

讓自己哈哈大笑?！爱?dāng)我覺得情緒低沉?xí)r，我就盡量讓自己笑一笑。我會上YouTube網(wǎng)站看單口喜劇或在Netflix上看幾集《老爸老媽的浪漫史》或《我為喜劇狂》?！眮碜约~約的伊齊·古滕普蘭承認(rèn)說。

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：“我擔(dān)心朋友給我準(zhǔn)備了禮物，可我什么也沒有給她準(zhǔn)備。我該怎么辦呢？”

應(yīng)對有招：禮儀專家戈特斯曼表示，你有兩個選擇。

防患于未然。提前問一下你的朋友。簡單明了地說：“嗨，今年的禮物我們要怎么弄呢？有沒有人打算當(dāng)神秘的圣誕老人??？”（有可能他們也會為了避免尷尬而激動不已。）另一個讓自己有所準(zhǔn)備的好辦法就是在你的儲物柜里一直備著一份包裝好的額外禮物，以防萬一。（馬里蘭州巴爾的摩13歲的米婭·阿萊西一年四季都會留意去淘一些好東西，比如既漂亮又不貴的項鏈。）

見招拆招。如果你確實發(fā)現(xiàn)自己沒有禮物可以回贈，那你也沒有理由恐慌。你可以真誠地感謝送你禮物的人，除此之外就別再說什么了。如果你在晚些時候可以回贈他們一些東西，你可以提一下說禮物正在路上。只是要小心別找太多的借口，因為你的借口越多，場面就會變得越發(fā)尷尬?？烧l又需要這樣的尷尬呢？