The winter vacation of 2024 has ended, and today, primary and secondary school students in Beijing start a new semester of study and life. At the beginning of the school year, students may encounter various psychological adjustment problems, such as anxiety, nervousness, fear, or discomfort with the new environment. Here are some tips to help students adjust:
Adjust your schedule and routine.
Ensuring a regular sleep schedule, including adequate sleep, a healthy diet, and moderate exercise, can help stabilize your physical and mental state. Go to bed early and wake up early, get 8 hours of sleep as much as possible, and avoid over-excitement or excessive use of electronic devices at night. Ensuring about 40 minutes of outdoor activity time every day is conducive to the recovery of energy state.
Set goals and plans.
Setting short- and long-term learning goals for yourself and creating plans and steps to achieve them can help students stay motivated and directional. Goal setting should be as close to reality as possible, and it is not advisable to be ambitious, so as not to set goals too high and not achieve them, causing unnecessary anxiety.
Learn to adapt to changes in the environment.
Give yourself some time to adjust to your new school life, and don't expect to be fully comfortable right away. Gradually increase engagement in learning and social activities. Actively interacting with classmates and teachers can effectively alleviate maladaptive emotions, and it is recommended that students seek help from parents, teachers, and friends in time if they encounter difficulties, and learn to confide.
Be actively involved in extracurricular activities.
Encourage yourself to participate in school extracurricular activities and clubs and build friendships with your classmates, which can help improve your social skills and satisfaction with school life. At the same time, it can effectively improve self-confidence and self-identity.
Manage stress effectively.
Learn to identify and manage stressors, such as learning stress, interpersonal problems, etc., by trying meditation, deep breathing, or other relaxation techniques to relieve stress. If there are obvious psychological and behavioral problems, such as anxiety and depression, irritability, and sleep disorders, you should seek professional help, such as consulting a psychologist or going to a professional medical institution.
Develop positive thinking skills.
Develop a positive mindset, be confident in your abilities, learn to empathize, learn to be flexible, adapt to change, and constantly adjust your expectations and behaviors. Seeing challenges as opportunities for growth, and keeping a journal or mood journal about your feelings and experiences can help you understand and tune in with your emotions.
Manage your time.
Learn to arrange time reasonably, allocate time for study, rest and entertainment, combine work and rest, and avoid overwork and excessive use of electronic products.
Learn to reward yourself and be optimistic.
After reaching a small goal or completing a task, give yourself some small rewards to enhance your sense of self-affirmation and accomplishment. Maintain an optimistic attitude in the face of difficulties and believe that you can overcome them.
Visiting specialist in the outpatient clinic of child and adolescent psychology.
Li Xiaojun Director.
Deputy Chief Physician.
Specialty: sleep disorders, anxiety disorders, depressive disorders, **psychological disorders, parent-child relationships, marital problems, children's psychological problems, etc.
Feng Wei. Deputy Chief Physician.
Specialty: Diagnosis of depressive disorders, anxiety disorders, bipolar disorders, sleep disorders**, children's mood disorders, children's attention deficit and hyperactivity disorder**, psychosomatic diseases and female-related mental illnesses**.
Zhao Fujun. Attending.
Specialty: Long-term engaged in the diagnosis and treatment of insomnia, mood disorders, ADHD, Tourette's syndrome, psychosomatic diseases, sub-health, fatigue syndrome and other diseases. In particular, he is good at mental and psychological diseases in special populations, such as children and **ADHD, psychosomatic diseases in children and women, memory and cognitive decline, etc.
Liu Fuquan. Attending.
Specialty: Diagnosis of psychiatric disorder, bipolar disorder, depressive disorder, anxiety disorder, sleep disorder, geriatric mental disorder, neurocognitive disorder**.
Zhang Yanping. Chief physician.
Specialty: Diagnosis, medication and psychology of various mental disorders, anxiety and depression disorders and other diseases**; Psychological crisis intervention for suicide cases, post-traumatic stress disorder, psychological and emotional problems caused by major life events, psychological trauma in children and adolescents, etc.
Zhu Fengyan. Chief physician.
Specialty: Diagnosis and guidance of various mental illnesses (mental disorder, depression, etc.).
and Hui Yu. Deputy Chief Physician.
Specialty: Psychological crisis intervention, depressive disorders, anxiety disorders, sleep disorder diagnosis, **
Contributed by丨Department of Psychological and Behavioral Medicine, Li Xiaojun.