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亲爱的九年级的同学们:
大家好!明天我们迎来线下的复课复学,相比“宅在家”中的松弛状态,复学后面对许久不见的老师同学,尤其是紧张的学习节奏和可能被人超越的考试成绩,同学们自然会出现心理压力,容易疲惫,提不起劲,甚至出现焦虑不安的情况。那么如何及时调整上述状态,迅速融入校园生活?希望下面的“复学心理调适指南”能帮到你。
","type":1},{"ext":{"unique_id":"e2aea7c42eb84002b251bb0d05f39bdc"},"img_height":238,"img_url":"https://ss-mpvolc.meipian.me/users/13249294/9a0d1760-7905-11ed-ae36-0b44cef6bab3__png.heic","img_width":392,"source":0,"source_platform":"local","splicing_template_id":0,"type":1,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMTMyNDkyOTQvOWEwZDE3NjAtNzkwNS0xMWVkLWFlMzYtMGI0NGNlZjZiYWIzX19wbmcuaGVpYw==/nickname/54mf5L2z6aOe/userid/MTMyNDkyOTQ=/sign/07eec2860fed4ba8d467e2fdb6de6f02"},{"ext":{"unique_id":"74e7184a7b48136ab88478d4d186c554"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"同学们居家学习,原本的学习作息已经被打破,作息节律变得松散,学习和生活的边界也变得模糊。而复学复课意味着又要投入学校教学纪律之中,回归紧张连续的学习状态。
为了适应作息节律的调整以及课堂学习,同学们需要提前在家对照在校作息时间表,调整原有的居家学习生活,为返校生活做好准备。比如,制定计划,设定闹钟,把起床时间提前,前移晚上入睡时间。白天,从起床到晚上睡觉之间不躺床上,把起床和入睡时间一点点往前移。还需要减少使用电子产品的时间,主动联系同学,增加运动时间,更多保留对现实生活的接触。
","type":1},{"ext":{"unique_id":"2d045354faf3b378627288bbd162f009"},"img_height":678,"img_url":"https://ss-mpvolc.meipian.me/users/13249294/f7164470-7911-11ed-a715-e9c67681ed98__jpg.heic","img_width":498,"source":0,"source_platform":"local","splicing_template_id":0,"type":1,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMTMyNDkyOTQvZjcxNjQ0NzAtNzkxMS0xMWVkLWE3MTUtZTljNjc2ODFlZDk4X19qcGcuaGVpYw==/nickname/54mf5L2z6aOe/userid/MTMyNDkyOTQ=/sign/07eec2860fed4ba8d467e2fdb6de6f02"},{"ext":{"unique_id":"e71640412799963f057f825b732e7728"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"同学们在线下复课后可能会出现情绪紧张、焦虑失落等一系列情绪变化,这些都是大家目前阶段面对还未恢复“正常”的教学秩序等出现的正常心理反应。
其实我们应该允许自己有一个自我调节的过渡期,来适应从假期环境进入学习环境所带来的变化与挑战。我们可以试着去接纳现实,通过言语暗示来调节我们的情绪:“这些担忧是正常的反应,其他同学也会体验与我相似的感受,因此不必大惊小怪。”、“我觉得我能行!”这样的暗示能够减少我们的恐慌,帮助我们接纳自己的情绪,保持积极乐观的心态,以良好的状态来迎接校园生活。
","type":1},{"ext":{"unique_id":"b7d2fffe63059da7ede056f4a5cbd981"},"img_height":602,"img_url":"https://ss-mpvolc.meipian.me/users/13249294/41cf99d0-7912-11ed-a715-e9c67681ed98__png.heic","img_width":1080,"source":0,"source_platform":"local","splicing_template_id":0,"type":1,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMTMyNDkyOTQvNDFjZjk5ZDAtNzkxMi0xMWVkLWE3MTUtZTljNjc2ODFlZDk4X19wbmcuaGVpYw==/nickname/54mf5L2z6aOe/userid/MTMyNDkyOTQ=/sign/07eec2860fed4ba8d467e2fdb6de6f02"},{"ext":{"unique_id":"9300c2ea973a1ab0d49f9b4b8dc6ed4e"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"复学前后,建议同学们不要盲目和别人比学习成绩,因为随之而来的情绪体验很可能不利于达到自己要的复习效果。此时,我们要把学会知识作为目标,在老师的帮助下梳理学科知识,找出自己的知识漏洞,掌握不熟练的地方,确定最后几周的复习重点。只有目标合理,有弹性,你的内心才会更踏实,心情也会更舒畅。
同学们也可以和家长进行几次真诚交流,说一说自己的内心感受和需求,将心中担忧的事情说出来,一起梳理问题的轻重缓急,适当的时候可以求助老师,逐步解决存在的一些问题。在这个过程中,有了家长的耐心、陪伴和支持的话语,让我们感受到我们不是一个人孤独地奋斗,还有父母这个坚强的后盾,让我们更从容地面对复学后的学习、考试和挑战。
","type":1},{"ext":{"unique_id":"9ba60190d296dd8490f81229870b7a6c"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"疫情打断了每一位同学原本的学习计划,大家不得不重新对自己的学习期望以及目标做出相应的调整。这时,可能还有少部分同学非理性地坚持原来的期望,或者因期望无法达成而产生挫败感。
","type":1},{"ext":{"unique_id":"723fa29663b4a990d0426b4287e0bc38"},"img_height":356,"img_url":"https://ss-mpvolc.meipian.me/users/13249294/2b475cb0-7913-11ed-a715-e9c67681ed98__png.heic","img_width":640,"source":0,"source_platform":"local","splicing_template_id":0,"type":1,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMTMyNDkyOTQvMmI0NzVjYjAtNzkxMy0xMWVkLWE3MTUtZTljNjc2ODFlZDk4X19wbmcuaGVpYw==/nickname/54mf5L2z6aOe/userid/MTMyNDkyOTQ=/sign/07eec2860fed4ba8d467e2fdb6de6f02"},{"ext":{"unique_id":"905cc340ca8731863e7dbb80868ab366"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"回归校园生活,同学们应该在重新认识学校教学计划的基础上,评估自己的居家学习情况后,结合自己目前的学习进度重新调整期望目标,只有将近期的目标变得更加具体,更加明确,更加清晰,更加实际,才能易于实践,易于实现,获得成就感。并制定一个具有可行性且是循序渐进的学习计划并为之努力,不能过度要求,我们可以准备一个目标小本子,每完成一个目标就把它勾起来,还可以请家人和朋友协助监督,激励自己,提高学习效率。
","type":1},{"ext":{"unique_id":"37cf17cb327f33004bbd8f6e2f911e71"},"img_height":718,"img_url":"https://ss-mpvolc.meipian.me/users/13249294/f99b9b50-7907-11ed-ae36-0b44cef6bab3__jpg.heic","img_width":1080,"source":0,"source_platform":"local","splicing_template_id":0,"type":1,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMTMyNDkyOTQvZjk5YjliNTAtNzkwNy0xMWVkLWFlMzYtMGI0NGNlZjZiYWIzX19qcGcuaGVpYw==/nickname/54mf5L2z6aOe/userid/MTMyNDkyOTQ=/sign/07eec2860fed4ba8d467e2fdb6de6f02"},{"ext":{"unique_id":"af63f33e45580f18d3bcff46e034be69"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"复学是在经过科学评估后确定的,并且学校严格落实校园疫情防控措施,我们不需要恐慌,但需要做好个人防护。返校后,我们还需要坚持严格的防控措施,掌握科学的防疫知识,坚持做好防疫防护。返校后需积极配合学校检测体温、卫生消毒、戴口罩、不扎堆等疫情防控要求。
","type":1},{"ext":{"unique_id":"c1f3edf5a7848e56695b8f714dc1696f"},"img_height":322,"img_url":"https://ss-mpvolc.meipian.me/users/13249294/13713fa0-7910-11ed-ae36-0b44cef6bab3__png.heic","img_width":472,"source":0,"source_platform":"local","splicing_template_id":0,"type":1,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMTMyNDkyOTQvMTM3MTNmYTAtNzkxMC0xMWVkLWFlMzYtMGI0NGNlZjZiYWIzX19wbmcuaGVpYw==/nickname/54mf5L2z6aOe/userid/MTMyNDkyOTQ=/sign/07eec2860fed4ba8d467e2fdb6de6f02"},{"ext":{"unique_id":"0871230c22265f1f739ceb5a3d75bf75"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"线下复课后,同学们要注意劳逸结合,关注身边美好的事物。当感到紧张焦虑时,尝试运用腹式呼吸法自我放松,亦可通过听音乐、做运动等缓解情绪。如果出现情绪低落,可以通过写心情日记,允许自己哭一会儿,每天发现三件美好的小事等方式积极自我调适。当心情不能自我调节时,可以采取与信任的人聊天,拨打心理热线或者寻求心理老师的帮助等方式进行心理调适。
","type":1},{"ext":{"unique_id":"eb042a3a87c3872c8a7264a192b91a4e"},"img_height":420,"img_url":"https://ss-mpvolc.meipian.me/users/13249294/498453c0-7910-11ed-a715-e9c67681ed98__png.heic","img_width":750,"source":0,"source_platform":"local","splicing_template_id":0,"type":1,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMTMyNDkyOTQvNDk4NDUzYzAtNzkxMC0xMWVkLWE3MTUtZTljNjc2ODFlZDk4X19wbmcuaGVpYw==/nickname/54mf5L2z6aOe/userid/MTMyNDkyOTQ=/sign/07eec2860fed4ba8d467e2fdb6de6f02"},{"ext":{"unique_id":"f041a64ef3840cf1a6ee672a57796623"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"无论是生活作息,学习计划,还是心理调适方面,同学们需要及时识别负面情绪,放下自己心中的顾虑,在需要的时候主动向家长,老师寻求帮助。让我们彼此支持,守望相助,为心理护航。全力以“复” 从“心”开始 !
编辑:牟佳飞
审核:柳权
签发:方志明
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大家好!明天我们迎来线下的复课复学,相比“宅在家”中的松弛状态,复学后面对许久不见的老师同学,尤其是紧张的学习节奏和可能被人超越的考试成绩,同学们自然会出现心理压力,容易疲惫,提不起劲,甚至出现焦虑不安的情况。那么如何及时调整上述状态,迅速融入校园生活?希望下面的“复学心理调适指南”能帮到你。
","type":1},{"ext":{"unique_id":"e2aea7c42eb84002b251bb0d05f39bdc"},"img_height":238,"img_url":"https://ss-mpvolc.meipian.me/users/13249294/9a0d1760-7905-11ed-ae36-0b44cef6bab3__png.heic","img_width":392,"source":0,"source_platform":"local","splicing_template_id":0,"type":1,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMTMyNDkyOTQvOWEwZDE3NjAtNzkwNS0xMWVkLWFlMzYtMGI0NGNlZjZiYWIzX19wbmcuaGVpYw==/nickname/54mf5L2z6aOe/userid/MTMyNDkyOTQ=/sign/07eec2860fed4ba8d467e2fdb6de6f02"},{"ext":{"unique_id":"74e7184a7b48136ab88478d4d186c554"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"同学们居家学习,原本的学习作息已经被打破,作息节律变得松散,学习和生活的边界也变得模糊。而复学复课意味着又要投入学校教学纪律之中,回归紧张连续的学习状态。
为了适应作息节律的调整以及课堂学习,同学们需要提前在家对照在校作息时间表,调整原有的居家学习生活,为返校生活做好准备。比如,制定计划,设定闹钟,把起床时间提前,前移晚上入睡时间。白天,从起床到晚上睡觉之间不躺床上,把起床和入睡时间一点点往前移。还需要减少使用电子产品的时间,主动联系同学,增加运动时间,更多保留对现实生活的接触。
","type":1},{"ext":{"unique_id":"2d045354faf3b378627288bbd162f009"},"img_height":678,"img_url":"https://ss-mpvolc.meipian.me/users/13249294/f7164470-7911-11ed-a715-e9c67681ed98__jpg.heic","img_width":498,"source":0,"source_platform":"local","splicing_template_id":0,"type":1,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMTMyNDkyOTQvZjcxNjQ0NzAtNzkxMS0xMWVkLWE3MTUtZTljNjc2ODFlZDk4X19qcGcuaGVpYw==/nickname/54mf5L2z6aOe/userid/MTMyNDkyOTQ=/sign/07eec2860fed4ba8d467e2fdb6de6f02"},{"ext":{"unique_id":"e71640412799963f057f825b732e7728"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"同学们在线下复课后可能会出现情绪紧张、焦虑失落等一系列情绪变化,这些都是大家目前阶段面对还未恢复“正常”的教学秩序等出现的正常心理反应。
其实我们应该允许自己有一个自我调节的过渡期,来适应从假期环境进入学习环境所带来的变化与挑战。我们可以试着去接纳现实,通过言语暗示来调节我们的情绪:“这些担忧是正常的反应,其他同学也会体验与我相似的感受,因此不必大惊小怪。”、“我觉得我能行!”这样的暗示能够减少我们的恐慌,帮助我们接纳自己的情绪,保持积极乐观的心态,以良好的状态来迎接校园生活。
","type":1},{"ext":{"unique_id":"b7d2fffe63059da7ede056f4a5cbd981"},"img_height":602,"img_url":"https://ss-mpvolc.meipian.me/users/13249294/41cf99d0-7912-11ed-a715-e9c67681ed98__png.heic","img_width":1080,"source":0,"source_platform":"local","splicing_template_id":0,"type":1,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMTMyNDkyOTQvNDFjZjk5ZDAtNzkxMi0xMWVkLWE3MTUtZTljNjc2ODFlZDk4X19wbmcuaGVpYw==/nickname/54mf5L2z6aOe/userid/MTMyNDkyOTQ=/sign/07eec2860fed4ba8d467e2fdb6de6f02"},{"ext":{"unique_id":"9300c2ea973a1ab0d49f9b4b8dc6ed4e"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"复学前后,建议同学们不要盲目和别人比学习成绩,因为随之而来的情绪体验很可能不利于达到自己要的复习效果。此时,我们要把学会知识作为目标,在老师的帮助下梳理学科知识,找出自己的知识漏洞,掌握不熟练的地方,确定最后几周的复习重点。只有目标合理,有弹性,你的内心才会更踏实,心情也会更舒畅。
同学们也可以和家长进行几次真诚交流,说一说自己的内心感受和需求,将心中担忧的事情说出来,一起梳理问题的轻重缓急,适当的时候可以求助老师,逐步解决存在的一些问题。在这个过程中,有了家长的耐心、陪伴和支持的话语,让我们感受到我们不是一个人孤独地奋斗,还有父母这个坚强的后盾,让我们更从容地面对复学后的学习、考试和挑战。
","type":1},{"ext":{"unique_id":"9ba60190d296dd8490f81229870b7a6c"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"疫情打断了每一位同学原本的学习计划,大家不得不重新对自己的学习期望以及目标做出相应的调整。这时,可能还有少部分同学非理性地坚持原来的期望,或者因期望无法达成而产生挫败感。
","type":1},{"ext":{"unique_id":"723fa29663b4a990d0426b4287e0bc38"},"img_height":356,"img_url":"https://ss-mpvolc.meipian.me/users/13249294/2b475cb0-7913-11ed-a715-e9c67681ed98__png.heic","img_width":640,"source":0,"source_platform":"local","splicing_template_id":0,"type":1,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMTMyNDkyOTQvMmI0NzVjYjAtNzkxMy0xMWVkLWE3MTUtZTljNjc2ODFlZDk4X19wbmcuaGVpYw==/nickname/54mf5L2z6aOe/userid/MTMyNDkyOTQ=/sign/07eec2860fed4ba8d467e2fdb6de6f02"},{"ext":{"unique_id":"905cc340ca8731863e7dbb80868ab366"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"回归校园生活,同学们应该在重新认识学校教学计划的基础上,评估自己的居家学习情况后,结合自己目前的学习进度重新调整期望目标,只有将近期的目标变得更加具体,更加明确,更加清晰,更加实际,才能易于实践,易于实现,获得成就感。并制定一个具有可行性且是循序渐进的学习计划并为之努力,不能过度要求,我们可以准备一个目标小本子,每完成一个目标就把它勾起来,还可以请家人和朋友协助监督,激励自己,提高学习效率。
","type":1},{"ext":{"unique_id":"37cf17cb327f33004bbd8f6e2f911e71"},"img_height":718,"img_url":"https://ss-mpvolc.meipian.me/users/13249294/f99b9b50-7907-11ed-ae36-0b44cef6bab3__jpg.heic","img_width":1080,"source":0,"source_platform":"local","splicing_template_id":0,"type":1,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMTMyNDkyOTQvZjk5YjliNTAtNzkwNy0xMWVkLWFlMzYtMGI0NGNlZjZiYWIzX19qcGcuaGVpYw==/nickname/54mf5L2z6aOe/userid/MTMyNDkyOTQ=/sign/07eec2860fed4ba8d467e2fdb6de6f02"},{"ext":{"unique_id":"af63f33e45580f18d3bcff46e034be69"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"复学是在经过科学评估后确定的,并且学校严格落实校园疫情防控措施,我们不需要恐慌,但需要做好个人防护。返校后,我们还需要坚持严格的防控措施,掌握科学的防疫知识,坚持做好防疫防护。返校后需积极配合学校检测体温、卫生消毒、戴口罩、不扎堆等疫情防控要求。
","type":1},{"ext":{"unique_id":"c1f3edf5a7848e56695b8f714dc1696f"},"img_height":322,"img_url":"https://ss-mpvolc.meipian.me/users/13249294/13713fa0-7910-11ed-ae36-0b44cef6bab3__png.heic","img_width":472,"source":0,"source_platform":"local","splicing_template_id":0,"type":1,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMTMyNDkyOTQvMTM3MTNmYTAtNzkxMC0xMWVkLWFlMzYtMGI0NGNlZjZiYWIzX19wbmcuaGVpYw==/nickname/54mf5L2z6aOe/userid/MTMyNDkyOTQ=/sign/07eec2860fed4ba8d467e2fdb6de6f02"},{"ext":{"unique_id":"0871230c22265f1f739ceb5a3d75bf75"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"线下复课后,同学们要注意劳逸结合,关注身边美好的事物。当感到紧张焦虑时,尝试运用腹式呼吸法自我放松,亦可通过听音乐、做运动等缓解情绪。如果出现情绪低落,可以通过写心情日记,允许自己哭一会儿,每天发现三件美好的小事等方式积极自我调适。当心情不能自我调节时,可以采取与信任的人聊天,拨打心理热线或者寻求心理老师的帮助等方式进行心理调适。
","type":1},{"ext":{"unique_id":"eb042a3a87c3872c8a7264a192b91a4e"},"img_height":420,"img_url":"https://ss-mpvolc.meipian.me/users/13249294/498453c0-7910-11ed-a715-e9c67681ed98__png.heic","img_width":750,"source":0,"source_platform":"local","splicing_template_id":0,"type":1,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMTMyNDkyOTQvNDk4NDUzYzAtNzkxMC0xMWVkLWE3MTUtZTljNjc2ODFlZDk4X19wbmcuaGVpYw==/nickname/54mf5L2z6aOe/userid/MTMyNDkyOTQ=/sign/07eec2860fed4ba8d467e2fdb6de6f02"},{"ext":{"unique_id":"f041a64ef3840cf1a6ee672a57796623"},"source":0,"source_platform":"local","splicing_template_id":0,"text":"无论是生活作息,学习计划,还是心理调适方面,同学们需要及时识别负面情绪,放下自己心中的顾虑,在需要的时候主动向家长,老师寻求帮助。让我们彼此支持,守望相助,为心理护航。全力以“复” 从“心”开始 !
编辑:牟佳飞
审核:柳权
签发:方志明
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