新学期，“心”指南｜苏州山峰教你告别“开学综合征”

苏州山峰双语学校是一所秉人文底蕴、具独立思想、融中西文化、有全球影响的创新型学校，致力于为山峰学子们提供植根中国、放眼世界、面向未来的全人教育。

 

Mountain Kingston Bilingual School is an innovative school of global influence, embracing humanistic values, independent thinking, and multi-culturalism and providing  a future-oriented whole-person education  rooted  in  China  and  open to the world.

假期总是过得飞快

转眼间

寒假余额已经不足

临近开学

你家孩子是否也有以下表现？

 

 

和被窝难舍难分

和电脑藕断丝连

和电视依依不舍

和手机形影不离

情绪低落，兴致不高

……

 

Holidays always fly by

In the blink of an eye

The balance of the winter holiday 

is already insufficient

Near the beginning of the school year

Does your child also have 

the following performance?

↓

Separated from the comforter

With the computer

With the TV

Involved with my mobile phone

depressed, not in high spirits

……

 

01

MKBS科普站

什么是“开学综合征”？
MKBS Science Station
What is "School Starting Syndrome"?

从假期结束到开学初的这段时间，很多孩子在生理和心理两方面会出现不同程度消极表现，有把这种现象总结为“开学综合征”*。

 

*名词解释：“综合征”

表示的是综合表现的症状和征兆群，而非表示病症

 

【生理】

在生理上，有的孩子表现出失眠，有的孩子则表现出嗜睡，还有的孩子产生了头晕恶心，疲倦腹痛，食欲不振等表现，而这些表现并无身体疾病层面的原因。

【心理】

心理上的“开学综合征”表现为厌学、焦虑、上课走神，以及记忆力减退，情绪不稳定等。

心理学研究表明，当人们经历较长假期或休闲时光后，一旦马上进入工作、学习状态，会在心理和行为层面出现一时难以适应的情况。这个时候需要及时调整过渡，才能找到学习和工作的节奏，这是正常的适应性过程。

From the end of the holidays to the beginning of the school year,many children in the physical and psychological aspects of different degrees of negative performance,there is this phenomenon summed up as"school syndrome".

【Physiology】

Physiologically,some children show insomnia,some children show drowsiness,and some children produce dizziness and nausea,fatigue,abdominal pain,loss of appetite and other manifestations,and these manifestations do not have a physical disease level causes.

【Psychological】

Psychological"start of school syndrome"manifested as anorexia,anxiety,distracted in class,as well as memory loss,emotional instability and so on.

Psychological research shows that when people experience a long holiday or leisure time,once they enter the work and study state,it will be difficult to adapt to the psychological and behavioral level for a while.At this time,it is necessary to adjust the transition in time in order to find the rhythm of learning and work,which is a normal adaptive process.

 

02

学生篇

For Students

1.调整作息，清淡饮食

假期混乱的作息会影响开学后的状态，同学们需要调整作息，早睡早起，减少看电视、玩手机以及外出游玩的时间，逐步从假期的休闲放松状态进入有序的学习状态。同时清淡饮食，少吃油炸食品，荤素搭配，营养均衡，精神饱满地迎接新学期的学习生活。

2.总结复盘，告别假期

对假期生活进行回顾与总结，认真自查作业完成情况，查漏补缺，按时完成作业；总结寒假收获，比如读了几本书，去了哪些地方，学了哪些新技能等等；分析假期里有哪些遗憾，比如有哪些假期计划没有完成，原因是什么，以后可以怎么避免等。与好友或家人逛逛书店和文具店，备好需要的书籍和文具等，轻松告别假期，愉快开启新学期的学习生活。

3.制定计划，明确目标

结合自身实际制定新学期的学习计划，找准新学期努力的方向，思索进步的方法，明确学习目标，激发自身的学习内驱力，为新学期的学习生活注入动力与激情。

4.调试情绪，缓解焦虑

面对开学，同学们出现心慌不安、紧张焦虑等负性情绪是正常的。我们可以尝试接纳负性情绪，允许其存在，同时尝试运用“SWTC”情绪调节法：

1.Adjust your work routine and eat lightly

The chaos of the holiday routine will affect the state of the beginning of the school year,students need to adjust the routine,early to bed and early to rise,reduce the time to watch TV,play mobile phones and go out to play,and gradually from the holiday leisure and relaxation into an orderly state of learning.At the same time,light diet,eat less fried food,meat and vegetables,balanced nutrition,full of energy to meet the new semester of learning life.

2.Review and sum up the holiday life,bid farewell to the holiday

Review and sum up the holiday life,seriously self-check the completion of homework,check the gaps,complete the homework on time;sum up the winter holiday harvest,such as reading a few books,what places to go,learn what new skills,etc.;analysis of the holiday what regrets,such as what holiday plans have not been completed,the reasons for this,and how to avoid it in the future.Browse the bookstores and stationery shops with your friends or family members,and prepare the books and stationery you need to bid farewell to the holidays and start the new semester of learning life happily.

3.Make plans and clear goals

Combined with their own actual learning plan for the new semester,find the direction of the new semester efforts,think about ways to make progress,clear learning goals,stimulate their own internal drive to learn,for the new semester of the learning life injected power and passion.

4.Debugging emotions,relieve anxiety

In the face of the beginning of the school year,students panic,nervousness and anxiety and other negative emotions is normal.We can try to accept negative emotions,allow its existence,and try to use the SWTC emotion regulation method:

 

SWTC情绪调节法

SWTC emotion regulation method

STOP“停”——停止负面思考。闭上眼睛，把双手放在腹部做腹式呼吸，感受一呼一吸之间腹部轻微的起伏，同时在心里轻轻地说“放松”，再花一两分钟时间回忆一件美好的事情。

WRITE“写”——写出负性情绪。将自己的不安、担心、焦躁等负性情绪写在本子上，并写出当下最困扰自己的事情或问题。

THINK“思”——积极思考。回忆成功经历，帮助自己增强信心，同时坚定地告诉自己：办法总比困难多，我能想到办法解决问题。

CHANGE“换”——转移注意力，通过运动、听歌、看书、吃美食等调适不良情绪。如果负性情绪长时间得不到缓解，请联系班主任、心理老师，还可以拨打心理热线寻求帮助（文末附有心理热线号码）。

STOP-Stop thinking negatively.Close your eyes,put your hands on your abdomen and do abdominal breathing,feel the slight rise and fall of the abdomen between the breath in and out,and at the same time say"relax"softly in your heart,and then spend a minute or two to remember a good thing.

WRITE-Write about negative emotions.Write down your negative emotions,such as anxiety,worry,and restlessness,in a notebook,and write down the things or problems that are bothering you the most at the moment.

THINK-Think positively.Recall your successes to boost your confidence,and tell yourself firmly that there are always more solutions than difficulties,and that I can think of ways to solve problems.

CHANGE-Shift your attention and adjust your negative emotions by exercising,listening to songs,reading books,eating good food,and so on.If negative emotions are not relieved for a long time,please contact your class teacher,psychologist,or call a psychological hotline for help(psychological hotline number is attached at the end of this article).

 

03

家长篇

For Parents

心理沙盘游戏

Sandplay Therapy

 

假期里，家长与孩子相处的时间多，了解孩子的习惯，而且家长的一言一行对孩子都有重要影响。因此，“收心”工作应从家长做起。家长要以乐观的心态、正确的做法引导孩子收心，让孩子从心理上对新学期充满期待和信心。

1.营造环境，逐步收心

家长要按孩子所在学校的作息时间正常起居，按时准备一日三餐，不在家里组织娱乐活动，让家庭环境回到孩子上学日的状态；规律作息，帮助孩子将生物钟逐步调整到上学日的状态。切忌对孩子说教、吼叫，应以身作则，因为孩子更愿意遵从“榜样父母”的教导。

2.愉快交流，切记指责

家长可以多些和孩子愉快地交流学校和开学的话题，帮助孩子做好返校的心理准备，期待新学期的学习生活。可以和孩子聊聊学校生活，帮助他回忆开心的事情，比如要好的朋友、某科目学习的进步等；也可以鼓励孩子给要好的同学打电话，唤起孩子对校园生活和同窗情谊的向往；还可以和孩子一起准备新学期的学习用品，让孩子对即将到来的新学期更加期待。切忌一味地批评、指责孩子，因为那样易使孩子对开学产生抵触心理。

3.理解接纳，鼓励赋能

临近开学，部分孩子可能出现情绪低落、紧张不安、心烦意乱等现象，家长要尝试读懂并理解孩子的情绪，帮助孩子分析原因，多正面引导孩子。其次，家长可以和孩子谈心，引导孩子发现自己的优势，多鼓励孩子，帮助孩子缓解不安与增强信心。再次，家长应鼓励孩子运用合适的方法宣泄不良情绪，如听音乐、运动、向信任的人倾诉等。

4.积极关注，及时帮助

家长要珍惜亲子时光，学会与孩子平等交流，了解其内心想法并给予尊重。同时密切关注孩子的情绪与行为，若发现异常情况，请与学校管理人员、班主任、心理老师联系与沟通，也可拨打心理援助热线，及时让孩子获得帮助，保障孩子的心理健康。

 

During the holidays,parents spend a lot of time with their children and know their children's habits,and what they say and do has a significant impact on their children.Therefore,the work of"collecting heart"should start from parents.Parents should be optimistic,the correct approach to guide the child to collect,so that the child from the psychology of the new term full of expectations and confidence.

1.Create an environment for gradual recovery

Parents should live according to the normal work and rest time of the child's school,prepare three meals a day on time,do not organize recreational activities at home,so that the family environment to return to the child's state on the day of school;regular work and rest,to help the child's biological clock gradually adjusted to the state of the day of school.Do not lecture or yell at your child,but set a good example,as children are more likely to follow the teachings of their"role model parents".

2.Happy communication,do not blame

Parents can be more and children and happy to exchange school and the start of the topic,to help children get ready to go back to school,looking forward to the new term of learning life.You can talk to your child about school life,help him remember happy things,such as good friends,a subject learning progress,etc.;you can also encourage your child to call his good classmates,arousing your child's desire for campus life and fellowship;you can also work with your child to prepare for the new semester of school supplies,so that your child will be more eagerly awaited by the upcoming new semester.Do not blame the child,because it is easy to make the child resistant to the beginning of the school year.

3.Understanding and acceptance,encouragement and empowerment

Near the beginning of the school year,some children may appear depressed,nervous,upset and other phenomena,parents should try to read and understand the child's emotions,to help the child to analyse the reasons,and more positive guidance for children.Secondly,parents can talk to their children,guide them to discover their own strengths,encourage them and help them to relieve their anxiety and enhance their confidence.Once again,parents should encourage their children to use appropriate methods to vent their negative emotions,such as listening to music,exercise,and confiding in trusted people.

4.Positive attention and timely help

Parents should treasure parent-child time,learn to communicate with their children as equals,understand their inner thoughts and give them respect.At the same time,they should pay close attention to their children's emotions and behaviour,and if they find any abnormalities,they should contact and communicate with school administrators,classroom teachers,psychologists,or call the psychological assistance hotline,so that their children can get help in time and their mental health can be safeguarded.

新年新启程

让我们带着能量与希望

收拾行囊，调整心情，告别寒假

在新学期从“心”出发！

 

A new start for the New Year

Let's bring energy and hope

Let's pack our bags, adjust our mood, and bid farewell to the winter holidays.

In the new semester

Let's start from the "heart"!