How to regulate the restless mind of high school children

High school students' restless minds can be regulated by adjusting their daily routine, cultivating concentration exercises, expressing emotions reasonably, improving family communication, and seeking professional help when necessary. Restlessness may be related to factors such as academic pressure, emotional fluctuations during adolescence, lack of sleep, strained family relationships, and potential psychological problems.

1. Adjust your schedule

Ensure 7-8 hours of regular sleep every day, avoid staying up late to do homework or play with your phone. Fixed wake-up and bedtime times help stabilize the biological clock, while sleep deprivation can exacerbate attention span and emotional fluctuations. It is recommended to stop using electronic devices one hour before bedtime and soak your feet in warm water or listen to light music to help you fall asleep. Parents can assist in developing a schedule and supervise its implementation.

2. Concentration Practice

Perform 10-15 minutes of mindfulness breathing training every day, closing your eyes and focusing on the breathing rhythm. Use the tomato work method to break down learning tasks into a 25 minute focus period and a 5-minute break. Cultivate patience through static activities such as calligraphy copying and jigsaw puzzles, and gradually extend the training time from 5 minutes per day in the initial stage. Avoid listening to music or frequently checking your phone while studying.

3. Emotional release

Encourage children to express their inner feelings through writing diaries, drawing, and other methods, and engage in aerobic exercise such as jogging, skipping rope, etc. at least 3 times a week to release stress. Parents can regularly take walks and have heart to heart conversations with their children to create a safe environment for emotional expression. Avoid using preaching to suppress emotions and allow harmless venting behaviors such as crying or singing loudly.

4. Improve family communication

Reduce excessive questioning about grades and pay more attention to children's emotional states. Using nonviolent communication methods, I have observed and felt that instead of you always waiting for accusatory language. Schedule fixed family activity times every week, such as cooking together, watching movies, and relaxing interactions. Avoid discussing study issues at the dinner table and create a relaxed family atmosphere.

5. Professional Intervention

If insomnia, changes in appetite, and low mood persist for more than two weeks, it is recommended to go to a regular hospital's psychological department for evaluation. Psychological counseling can use cognitive-behavioral therapy to adjust irrational beliefs, and sandplay therapy is suitable for adolescents with insufficient language expression ability. For situations accompanied by physical symptoms, physiological diseases such as thyroid dysfunction should be ruled out. Parents need to accompany and participate in family therapy to improve the interactive mode. During the adjustment process, parents should maintain patience and avoid transmitting their own anxiety to their children. You can set up a quiet study corner at home to reduce sources of interference such as TV noise. Pay attention to observing the child's progress and give timely affirmation, such as extended focus time or more stable emotions. Moderately increase the intake of deep-sea fish, walnuts, and other foods rich in omega-3 fatty acids in diet, and limit caffeine intake. If children resist face-to-face communication, they can try communicating through letters or online messages. Long term mental instability may affect learning efficiency and mental health, and early intervention is more effective.