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哈罗珠海是一所民办学校，也是哈罗公学的全球分校之一。学校提供从幼儿园到高中部的一贯制国际化双语教育。作为珠海市引进高端国际化教育的重要项目，哈罗珠海是珠海首家具有纯正英式国际级教育的学校。致力于提供优质的全人教育，培养学生全面发展，积极活跃，并通过丰富的课外拓展活动让学生们开拓视野。

在假期的末端、新学期的开端，哈罗珠海的心理咨询老师为学生带来小妙招，帮助学生更快地从假期状态调整回来，以更好的精神面貌投入学习。

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Ms. Selene Zhang

学校心理咨询老师

各位亲爱的同学和家长们，

兔年快乐！假期之前，我们很多同学、家长都经历了新冠疫情的困难时期，这让我们体会到了健康的珍贵。随着假期接近尾声，我们即将迎来新的学期生活，同学们的身体、心理健康是否调整到了良好的状态呢？今天，我们想要分享一些开学前能帮助同学们调整自己做好开学准备的小妙招！

首先，当然是需要调整我们的作息时间。放假的时候，很多同学睡得晚，起得也晚，形成了一个与校园生活完全不同的生物钟，这将对回校上课产生很大影响。开学后我们早起上课，如果得不到良好休息，不仅对身体健康不利，同时适应不良也会让大家产生焦虑、烦闷的心理状态，影响健康发展。因此，开学前，同学们需要重新调整自己的作息时间，让它与开学作息规律一致。这是一个渐进的过程，可以每天都提前一点睡觉，直到恢复开学的时间。低年级的学生则需要我们家长的引导与监督。假期，很多同学过分依赖手机与网络，这也是需要我们调整的一点，否则很容易处于混沌的状态。我们应当主动减少使用手机、网络的时间，尤其是在睡觉前应该避免接触电子产品，可以看看书或者听一段舒缓的音乐来帮助自己睡眠。白天的时候，建议同学们能够参加一些自己喜欢的体育运动，增强体魄，同时放松身心，迎接新的学期。

其次，同学们可以为自己设定合理的目标及计划。如，新的学期，可以培养自己更多良好习惯，除了早睡早起，还可以是多读一些书籍，养成阅读习惯；亦或者是你希望交到更多朋友或取得更好的成绩；当然，你也可以把参加更多校园丰富多彩的活动，锻炼自己的领导力作为目标。目标设定之后，就需要思考达到目标需要做些什么，这就是你的计划。计划要尽量详细、具体一些，例如，你希望多读一些课外书籍，可能你需要每天睡前都读书半小时，以达到自己的目标。

还有些同学可能会产生心理不适，如，担心自己上课听不懂，考试考不好；担心和其他同学的关系处不好等等。其实，这也是很多学生会产生的一种正常的心理状态，我们需要一些方法去调节。如果一直存在负面情绪，我们可以转移自己的注意力，做些自己喜欢的、有益的事情，如听音乐、逛街或者是看电影。我们也可以合理宣泄自己的情绪，可以找自己信任的家人、朋友聊天，适当倾诉。如果不想说出来，也可以采用写下来的方法。你还可以改变看待事情的方式，比如：虽然可能会遇到一些困难，但是这也是我锻炼自己、提升自己的最好机会，我会收获很多！

最后，我们期待着大家回到温暖的校园，所有老师将全力帮助同学们更好地学习与成长！

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Ms. Selene Zhang

School Counsellor

Dear students and parents,

Happy New Year of the Rabbit! Before the holiday, many of our students and parents experienced a very difficult time of the COVID-19, which made us realize the value of health. With the end of the holiday, we are about to usher in a new semester life. Have your physical and mental health adjusted to a good state? Today, we will share with you some skills that can help to adapt well before school starts!

Firstly, of course, we need to adjust our timetable. During the holiday, many students sleep late and get up late, forming a biological clock completely different from school life, which will have an impact on returning to school. After school starts, we get up early for class. If we don't get a good rest, it will not only be bad for our health, but also cause anxiety and depression, which will affect our healthy development. Therefore, before return to school, students need to readjust their study and rest time to make it consistent with the school. This is a gradual process. You can go to bed a little earlier every day. The junior students need our parents' guidance and supervision. During the holiday, many children rely too much on mobile phones and the Internet, which is also a point that needs us to pay attention to, otherwise it is easy to be in a chaotic state. We should take the initiative to reduce mobile phone and internet time, especially avoid electronic equipment before sleeping. We can read a book or listen to a soothing music to help our sleep. In the daytime, it is suggested that students can take part in some sports they like, which not only boost health, but also relax body and mental health at the same time to welcome the new semester.

After that, students can set reasonable goals and plans for themselves. For example, in the new semester, you can cultivate more good habits. In addition to going to bed early and getting up early, you can also read more books and form a reading habit; Or you want to make more friends or get better academic results; Of course, you can also take more activities in school and improve your leadership as your goal. After setting the goal, you need to think about what you can do to achieve them. This is your plan which should be as detailed and specific as possible. For example, if you want to read more books, you may need to read half an hour before going to bed every day to achieve it.

And some students may have mental health discomfort. For example, they might be worried that they can’t follow the class and not do well in the exams, worried about the bad relationship with others, etc. In fact, this is also a normal state that some students will have. We can adjust ourselves to relieve them. If there are always negative emotions, we can divert our attention and do something we like and beneficial, such as listening to music, taking a walk or watching movies. We can also chat with family and friends who we trust. If you don't want to speak out, you can also write them down. You can also change the way you think. For example, although I may encounter some difficulties, this is also the good opportunity for me to exercise and improve myself. I will get more!

Finally, we look forward to all of you return to the warm campus. All of staff will do our best to help students study and develop better!

转自：Harrow哈罗礼德珠海官方公众号

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