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丰富多彩的暑假已至尾声,
开学的预备铃即将响起。
此刻的你们是兴奋期待还是焦虑担忧呢?
","text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"6d7fe798d5157322e927b6877eed4460"},"img_del":0,"img_height":720,"img_size":462,"img_url":"https://ss-mpvolc.meipian.me/users/3230474/ddaaaaf54376ff246dd010a3b0bdba75__png.heic","img_width":1280,"is_origin":false,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMzIzMDQ3NC9kZGFhYWFmNTQzNzZmZjI0NmRkMDEwYTNiMGJkYmE3NV9fcG5nLmhlaWM=/nickname/6JOJ6JOJ6ICB5biI/userid/MzIzMDQ3NA==/sign/960e14222a194a2f20479d8ff84e968e"},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"09c37ca3ae4a166b4638ae4d63c8fbcc"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text":"为了让大家快速整理好心情,以良好的精神面貌迎接新学期,学校为大家精心准备了一份“开学心理调适指南”,请注意查收哦!
","text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"6e1ee4a5985163848a891c815d278f33"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"subtitle_align":"center","subtitle_color":"#843D19","subtitle_font_size":"medium","subtitle_style_id":11,"text":"一.接纳情绪,主动调适","text_del":0,"type":6,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"e32cc17f99a01a76d4c5fe7219b9b3af"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text":"面对开学,有些同学可能对新学期充满期待,有些同学可能会觉得干劲满满,有些同学可能也会有些不安和焦虑,甚至想逃避,当然更多的同学可能是夹杂着多种情绪的复杂状态,这些其实都是开学前正常的心理表现。
面对开学的焦虑,适度的情绪波动很正常。我们可以做的是接纳情绪的发生,并主动调适,避免情绪被过分放大或持续过久,从而影响我们以良好的状态迎接开学。这里,给大家介绍一个调适情绪的方法——“SWTC”。
第一步 STOP“停”:停止负面思考,深呼吸。
第二步WRITE“写”:把情绪和困扰写出来。
第三步THINK“思”:思索、回忆成功经历,获得成就感与自信心。
第四步CHANGE“换”:换一种积极向上的思路重新思考。
另外,我们还可以通过做一些活动来分散注意力,向家人或朋友倾诉自己的不安,寻求支持和帮助等等。
","text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"9f1d53af8fe76d84b6b3348c3a2930c6"},"img_del":0,"img_height":844,"img_size":56,"img_url":"https://ss-mpvolc.meipian.me/users/3230474/fd1d2af93d3c8ee2d48e021594a582f7__jpg.heic","img_width":1500,"is_origin":false,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMzIzMDQ3NC9mZDFkMmFmOTNkM2M4ZWUyZDQ4ZTAyMTU5NGE1ODJmN19fanBnLmhlaWM=/nickname/6JOJ6JOJ6ICB5biI/userid/MzIzMDQ3NA==/sign/960e14222a194a2f20479d8ff84e968e"},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"438779e0639eb4b948df017a103c54c4"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"subtitle_align":"center","subtitle_color":"#843D19","subtitle_font_size":"medium","subtitle_style_id":11,"text":"二.积极暗示,获得力量","text_del":0,"type":6,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"197d0478d58ddf513ecdd08231fa4ef6"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text":"每天给自己一点积极的心理暗示,你将会感到轻松快乐。深呼吸,对着镜子说:“很棒!又能见到亲爱的老师和同学们了,又能学到新知识了,又能好好享受学校的美好时光了。”或者简简单单的“我可以!我能够在新学期如鱼得水!”当你对自己进行积极的心理暗示时,你将会更有力量适应学校生活。
","text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"df6e7c83a05fd44bfb3db718662c9926"},"img_del":0,"img_height":608,"img_size":53,"img_url":"https://ss-mpvolc.meipian.me/users/3230474/a1d11509b06de6ed46a6666424db388d__jpg.heic","img_width":1080,"is_origin":false,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMzIzMDQ3NC9hMWQxMTUwOWIwNmRlNmVkNDZhNjY2NjQyNGRiMzg4ZF9fanBnLmhlaWM=/nickname/6JOJ6JOJ6ICB5biI/userid/MzIzMDQ3NA==/sign/960e14222a194a2f20479d8ff84e968e"},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"b7e5dcb26b418ac0113928df143325aa"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"subtitle_align":"center","subtitle_color":"#843D19","subtitle_font_size":"medium","subtitle_style_id":11,"text":"三.查漏补缺,复习巩固","text_del":0,"type":6,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"467d66d452ccb290132e810a6456bfb8"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text":"开学后我们将学习新知识,需要给大脑提前“热身”。你可以自查一下,有哪些作业需要完善,哪些知识仍然模糊,要在开学前这段时间有计划地查漏补缺。还可以复习巩固已学习过的知识点,打牢基础,增强我们对新学期课程的信心。
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1. “隔离法”。如将手机调成静音,减少无关刺激的干扰;将手机放在较远的、看不见的地方,提升拿到手机的难度;
2. “延迟法”。在想玩手机时,告诉自己“再等10分钟”,在此期间专注于手头的任务。神经科学家研究发现,如果大脑经过10分钟的等待之后,就不会再表现出对即刻想要的东西有强烈的偏好。所以,等10分钟后,你想玩手机的念头就会变得没那么强烈,也许你那时候已经沉浸在学习之中了;
3. “转移法”。丰富休闲生活,转移注意力。同学们可以做一些有益身心的活动来转移注意力,如进行体育锻炼、去公园散步呼吸新鲜空气或者在家画画下棋等。
另外,如果觉得自己自控力不够,请让家长来监督和协助管理哦。
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我们还可以将大目标拆解为小目标。当目标遥远时我们很容易放弃,但如果分解成一个个小目标,我们就有信心慢慢走下去,也很容易发现自己的进步,从而获得成就感,更有动力向前走。
这五点大家都学会了吗,马上行动起来吧!希望大家都能元气满满地迎接新学期!
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开学的预备铃即将响起。
此刻的你们是兴奋期待还是焦虑担忧呢?
","text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"6d7fe798d5157322e927b6877eed4460"},"img_del":0,"img_height":720,"img_size":462,"img_url":"https://ss-mpvolc.meipian.me/users/3230474/ddaaaaf54376ff246dd010a3b0bdba75__png.heic","img_width":1280,"is_origin":false,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMzIzMDQ3NC9kZGFhYWFmNTQzNzZmZjI0NmRkMDEwYTNiMGJkYmE3NV9fcG5nLmhlaWM=/nickname/6JOJ6JOJ6ICB5biI/userid/MzIzMDQ3NA==/sign/960e14222a194a2f20479d8ff84e968e"},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"09c37ca3ae4a166b4638ae4d63c8fbcc"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text":"为了让大家快速整理好心情,以良好的精神面貌迎接新学期,学校为大家精心准备了一份“开学心理调适指南”,请注意查收哦!
","text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"6e1ee4a5985163848a891c815d278f33"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"subtitle_align":"center","subtitle_color":"#843D19","subtitle_font_size":"medium","subtitle_style_id":11,"text":"一.接纳情绪,主动调适","text_del":0,"type":6,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"e32cc17f99a01a76d4c5fe7219b9b3af"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text":"面对开学,有些同学可能对新学期充满期待,有些同学可能会觉得干劲满满,有些同学可能也会有些不安和焦虑,甚至想逃避,当然更多的同学可能是夹杂着多种情绪的复杂状态,这些其实都是开学前正常的心理表现。
面对开学的焦虑,适度的情绪波动很正常。我们可以做的是接纳情绪的发生,并主动调适,避免情绪被过分放大或持续过久,从而影响我们以良好的状态迎接开学。这里,给大家介绍一个调适情绪的方法——“SWTC”。
第一步 STOP“停”:停止负面思考,深呼吸。
第二步WRITE“写”:把情绪和困扰写出来。
第三步THINK“思”:思索、回忆成功经历,获得成就感与自信心。
第四步CHANGE“换”:换一种积极向上的思路重新思考。
另外,我们还可以通过做一些活动来分散注意力,向家人或朋友倾诉自己的不安,寻求支持和帮助等等。
","text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"9f1d53af8fe76d84b6b3348c3a2930c6"},"img_del":0,"img_height":844,"img_size":56,"img_url":"https://ss-mpvolc.meipian.me/users/3230474/fd1d2af93d3c8ee2d48e021594a582f7__jpg.heic","img_width":1500,"is_origin":false,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMzIzMDQ3NC9mZDFkMmFmOTNkM2M4ZWUyZDQ4ZTAyMTU5NGE1ODJmN19fanBnLmhlaWM=/nickname/6JOJ6JOJ6ICB5biI/userid/MzIzMDQ3NA==/sign/960e14222a194a2f20479d8ff84e968e"},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"438779e0639eb4b948df017a103c54c4"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"subtitle_align":"center","subtitle_color":"#843D19","subtitle_font_size":"medium","subtitle_style_id":11,"text":"二.积极暗示,获得力量","text_del":0,"type":6,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"197d0478d58ddf513ecdd08231fa4ef6"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text":"每天给自己一点积极的心理暗示,你将会感到轻松快乐。深呼吸,对着镜子说:“很棒!又能见到亲爱的老师和同学们了,又能学到新知识了,又能好好享受学校的美好时光了。”或者简简单单的“我可以!我能够在新学期如鱼得水!”当你对自己进行积极的心理暗示时,你将会更有力量适应学校生活。
","text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"df6e7c83a05fd44bfb3db718662c9926"},"img_del":0,"img_height":608,"img_size":53,"img_url":"https://ss-mpvolc.meipian.me/users/3230474/a1d11509b06de6ed46a6666424db388d__jpg.heic","img_width":1080,"is_origin":false,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMzIzMDQ3NC9hMWQxMTUwOWIwNmRlNmVkNDZhNjY2NjQyNGRiMzg4ZF9fanBnLmhlaWM=/nickname/6JOJ6JOJ6ICB5biI/userid/MzIzMDQ3NA==/sign/960e14222a194a2f20479d8ff84e968e"},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"b7e5dcb26b418ac0113928df143325aa"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"subtitle_align":"center","subtitle_color":"#843D19","subtitle_font_size":"medium","subtitle_style_id":11,"text":"三.查漏补缺,复习巩固","text_del":0,"type":6,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"467d66d452ccb290132e810a6456bfb8"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text":"开学后我们将学习新知识,需要给大脑提前“热身”。你可以自查一下,有哪些作业需要完善,哪些知识仍然模糊,要在开学前这段时间有计划地查漏补缺。还可以复习巩固已学习过的知识点,打牢基础,增强我们对新学期课程的信心。
","text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"2222cc522636cc77ed95991eb7d27b27"},"img_del":0,"img_height":564,"img_size":26,"img_url":"https://ss-mpvolc.meipian.me/users/3230474/a3039a5024fce3e97c7037a224afbc32__jpg.heic","img_width":1000,"is_origin":false,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text_del":0,"type":1,"video_del":0,"video_thumbnail_del":0,"vote_del":0,"watermark":"?meipian-watermark/bucket/ivwen/key/dXNlcnMvMzIzMDQ3NC9hMzAzOWE1MDI0ZmNlM2U5N2M3MDM3YTIyNGFmYmMzMl9fanBnLmhlaWM=/nickname/6JOJ6JOJ6ICB5biI/userid/MzIzMDQ3NA==/sign/960e14222a194a2f20479d8ff84e968e"},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"640441bf88426835165b1f19cbbe78c9"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"subtitle_align":"center","subtitle_color":"#843D19","subtitle_font_size":"medium","subtitle_style_id":11,"text":"四.远离“屏幕”,降低依赖","text_del":0,"type":6,"video_del":0,"video_thumbnail_del":0,"vote_del":0},{"audio_del":0,"audio_music_id":0,"ext":{"unique_id":"f351c728d1fbaa55623cbfd4a4134a81"},"img_del":0,"location_del":0,"sectionPublished":true,"sell_del":0,"source":0,"text":"暑假期间,很多同学对手机、电脑等电子产品的使用已成习惯,可谓“机不离手”,这样开学后难免会不适应。这里教给大家几个控制使用电子产品的小方法,以降低对电子产品的依赖。
1. “隔离法”。如将手机调成静音,减少无关刺激的干扰;将手机放在较远的、看不见的地方,提升拿到手机的难度;
2. “延迟法”。在想玩手机时,告诉自己“再等10分钟”,在此期间专注于手头的任务。神经科学家研究发现,如果大脑经过10分钟的等待之后,就不会再表现出对即刻想要的东西有强烈的偏好。所以,等10分钟后,你想玩手机的念头就会变得没那么强烈,也许你那时候已经沉浸在学习之中了;
3. “转移法”。丰富休闲生活,转移注意力。同学们可以做一些有益身心的活动来转移注意力,如进行体育锻炼、去公园散步呼吸新鲜空气或者在家画画下棋等。
另外,如果觉得自己自控力不够,请让家长来监督和协助管理哦。
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我们还可以将大目标拆解为小目标。当目标遥远时我们很容易放弃,但如果分解成一个个小目标,我们就有信心慢慢走下去,也很容易发现自己的进步,从而获得成就感,更有动力向前走。
这五点大家都学会了吗,马上行动起来吧!希望大家都能元气满满地迎接新学期!
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