"Divine Beasts" return to school, take a look at this guide to physical and mental health adjustment →

The winter vacation is over and students are returning to school one after another. For students, the first semester is not only a restart of their studies, but also an important adjustment period for their physical and mental health. In order to help them better adapt to the new semester, today, we will introduce how to adjust their body and mind as quickly as possible from the two aspects of mental health and physical health to meet new challenges.

Mental health: set sail and embrace change

Cognitive reconstruction: seamless transition from vacation to semester

During the holidays, children are usually in a relatively relaxed and free state, but after returning to school, they need to re-adapt to the intense and orderly campus life. Therefore, the first task of parents is to help children make cognitive adjustments, realize that the holiday is over, and need to gradually return to the state of learning.

1. Set small goals. Encourage children to set simple and feasible small goals, such as completing corresponding learning tasks every day, and gradually regain the rhythm and sense of achievement of learning.

2. Time management. Help children plan their time reasonably, ensure a balance between study, rest and entertainment, and avoid excessive stress and anxiety.

3. Actively give self-suggestions. Guide children to give positive psychological suggestions, such as "I can do it" and "There will be new gains in the new semester", to enhance their self-confidence.

Emotional management: Effectively dealing with emotional fluctuations after returning to school

After returning to school, children may experience emotional problems such as anxiety and depression when faced with new academic pressures, interpersonal relationships, etc. Emotional management is crucial.

1. Keep an emotional diary. Encourage your child to record his or her daily emotional changes, identify factors that trigger negative emotions, and find positive coping strategies.

2. Emotional release. Schools can provide students with a safe and private space to talk, such as a psychological counseling room, online psychological platform, etc., so that students have the opportunity to express their feelings and confusion.

3. Learn relaxation training: Students can learn relaxation techniques such as deep breathing, meditation, yoga, etc., which can help them effectively relieve physical and mental stress after intense study.

Interpersonal relationships: Building a harmonious campus social environment

Good interpersonal relationships are an important guarantee for students' mental health. After returning to school, students should be actively guided to establish good relationships with classmates and teachers.

1. Participate in team activities. Students should actively participate in team activities organized by the school, such as outdoor development, community exchanges, etc., to enhance understanding and friendship among classmates.

2. Learn communication skills. Students should learn effective communication skills, such as listening, expression, empathy, etc., so that they can better deal with conflicts and misunderstandings in interpersonal relationships.

3. Join a mutual aid group. Encourage students to form study groups or psychological mutual aid groups to face study pressure and psychological distress together and form a positive support network.

Physical health: Keep fit and meet challenges

Diet adjustment: balanced nutrition, enhanced physical fitness

During the holidays, students' eating habits may become irregular. After returning to school, they should be guided to adjust their diet structure to ensure balanced nutrition. For example, they should eat at regular times and quantities, avoid overeating or excessive dieting, and ensure regular meals; encourage students to eat more vegetables, fruits, whole grains and other foods rich in fiber and vitamins, and reduce the intake of high-sugar and high-fat foods. In addition, they should drink enough water every day.

Physical exercise: enhance physical fitness and improve learning efficiency

Physical exercise can not only enhance physical fitness, but also improve learning efficiency. After returning to school, students should be encouraged to actively participate in sports activities. Students can develop appropriate exercise plans based on their personal interests and physical conditions, such as running, swimming, cycling, etc.; they can also participate in group sports such as basketball and football to cultivate team spirit and competitive awareness. It is also good to use the breaks to do simple stretching exercises or deep breathing exercises to relieve the physical discomfort caused by long periods of sitting.

Sleep management: ensure adequate sleep time

Good sleep is the foundation of good health. After returning to school, students should be guided to pay attention to sleep management and ensure adequate sleep time. For example, they should establish a fixed schedule to avoid staying up late and staying in bed; the sleeping environment should be quiet and comfortable, with less noise and light interference; they can relax appropriately before going to bed, read, listen to music, etc., to avoid excessive excitement that may cause difficulty falling asleep.

Health monitoring: Regularly monitor your physical health

After returning to school, students should regularly pay attention to their physical health and promptly identify and deal with potential health problems. Students are encouraged to conduct simple self-examinations regularly, such as measuring weight and blood pressure, to understand their physical condition. If they find any symptoms of physical discomfort, they should seek medical attention in time to avoid worsening of the condition.

Home-school cooperation: jointly focusing on students' physical and mental health

The physical and mental health of students requires the joint efforts of home and school. After students return to school, schools should strengthen communication and cooperation with parents and pay attention to the physical and mental health of students.

1. Regular feedback: Schools should regularly provide parents with feedback on students’ performance and health status in school, so that parents can understand their students’ growth dynamics. For example, through parent meetings and lectures, parents can be informed of adolescent mental health and physical health knowledge to improve their health literacy.

2. Home-School Collaboration: Establish a home-school linkage mechanism to jointly address students’ physical and mental health issues and provide students with all-round support and assistance.

Source: Students and Health

Author: Liu Lili, Chief Physician of Pediatrics, Emergency General Hospital