School Ready: Mind First ｜开学心理调适指南：全“心”准备，助力新学期

As the start of term approaches, give your body a buffer period. Try going to bed 15 minutes earlier and waking up 15 minutes earlier each day, gradually adjusting your body clock to match the school schedule. In the hour before sleep, relax by listening to soothing music, reading a light book, or similar activities to help yourself fall asleep quickly. Furthermore, maintaining regular meal times with three balanced meals a day and increasing outdoor activities or exercise will help you feel more energetic and in better form for the new semester.

临近开学，我们可以给身体一个缓冲期，每天早睡15分钟，早起15分钟，循序渐进地将生物钟调整到学校作息时间。睡前一小时，可以通过听舒缓音乐、阅读轻松的书籍等方式放松身心，帮助自己快速入睡。此外，合理安排饮食和锻炼，保持每天三餐的饮食规律，并增加户外活动或锻炼，也能让我们在新学期中更加精力充沛、状态更佳。

① Acknowledge Your Feelings: Tell yourself, "It's normal to feel some anxiety before term starts; almost everyone experiences this." Don't blame yourself for feeling anxious.

接纳情绪：告诉自己“开学前的焦虑是正常的，几乎每个人都会有这种情绪”，不要因为焦虑而责备自己。

② Express Your Emotions: Find ways to express what you're feeling inside, such as by writing in a journal, drawing, or talking with friends.

表达情绪：通过写日记、绘画、与朋友倾诉等方式，将内心的感受表达出来。

③ Redirect Your Attention: Engage in activities you enjoy, like outdoor sports, listening to music, or watching films. Consider keeping a "mood diary" to track daily emotions and coping strategies.

转移注意力：做一些让自己感到愉悦的事情，比如户外运动、听音乐、看电影等。建立一个“情绪日记”，记录每天的情绪变化和应对方法。

Preparedness ensures success, unpreparedness spells failure. Before the new semester begins, set yourself realistic personal growth goals based on your circumstances to give yourself a clearer direction. These goals shouldn't be limited to academics; consider aspects like physical activity, personal development, and hobbies. To make larger goals more manageable, break them down into smaller steps. This makes it easier to achieve a sense of accomplishment and builds anticipation for the new semester.

凡事预则立，不预则废。新学期开始前，同学们可以根据自己的实际情况，制定合理的成长目标，让自己拥有更加明确的成长方向。在目标的内容上不仅限于学习，可以综合考虑运动、个性发展、兴趣特长等方面的发展。在目标的执行方面，可以将大目标分解成小目标，这样能让大家更容易获得成就感，同时对新学期充满期待。

School is a vibrant community. Actively engaging in community life and building good relationships with your peers can make school life much more rewarding. Before term starts, reach out to classmates, share fun stories and experiences from the holidays, and strengthen your bonds. Remember, if you encounter difficulties, don't hesitate to ask parents, teachers, or mental health teacher for help.

学校是一个充满活力的大集体，积极融入集体生活，与同学们建立良好的关系，能让我们的校园生活更加丰富多彩。开学前，可以提前联系同学，互相分享假期的趣事和见闻，增进彼此的感情。如果你遇到困难，别忘了向家长、老师或心理老师寻求帮助。

Emotions are highly contagious. Therefore, it's important for parents to maintain a calm demeanour and avoid transmitting anxieties or worries to children. Engage in discussions, listen attentively to your child's thoughts, and offer companionship and support. If your child is procrastinating or seems irritable, first ask yourself, "Am I calm right now?" If you feel impatient, pause the conversation, take a deep breath for 10 seconds. Use phrases like "I know this isn't easy" instead of "Don’t dawdle" or "What's so difficult about it?" to help your child feel your understanding.

情绪具有很强的感染性，所以家长要放平心态，不将焦虑、担忧等等负面情绪传递给孩子，可以和孩子一起讨论，多倾听孩子心声，提供陪伴和支持。当孩子出现拖延或情绪烦躁的情况时，先问问自己“我现在冷静吗？”如果感到急躁，先暂停沟通，深呼吸10秒。用“我知道这不容易”代替“别磨蹭”或“这有什么难的”，让孩子感受到你的理解。

Every child has their own pace of development and strengths. Parents should set expectations based on your child's actual situation, avoiding undue pressure from excessively high demands or expectations. Acknowledge progress when you see it, and encourage your child to try different approaches when they face difficulties, working together towards their goals. You might share your own specific, actionable, and measurable goals for the year ahead in your work and family life, and invite your child to discuss their goals for the new term. For children, equal sharing and leading by example are often more effective than lecturing.

每个孩子都有自己的成长节奏和优势。家长要根据孩子的实际情况，避免对孩子提出过高的要求和期待，给孩子施加过大的压力。当观察到孩子有进步的时候，要及时肯定；当孩子遇到困难时，要鼓励孩子尝试调整，共同向目标前进。家长可以向孩子列出你新的一年在工作和家庭生活中的目标，目标需要具体，可操作，可评估，并与孩子分享，同时邀请孩子谈一谈自己的新学期目标。对于孩子来说，平等的分享以及行动上的影响比说教更有效。

In the period leading up to the start of term, parents are encouraged to actively participate in home-school communication work organised by the school, allowing the school to have a comprehensive understanding of the children's situation during the summer vacation, so that the children can receive targeted care and assistance during their school year. Strengthening the home-school connection aims to create a warm, safe learning and living environment for the child, assisting their positive growth throughout the new semester.

临近开学期间，家长们可以积极配合学校组织的家校沟通工作，让学校全面了解孩子暑假期间的状况，从而能使孩子在学校期间得到有针对性的关怀和帮助。加强家校的联系，旨在全方位为孩子打造一个温馨、安全的学习生活环境，协助孩子在新学期中积极成长。