I don't want to go to school. It feels oppressive. What should I do, girl

When girls don't feel depressed about going to school, they can alleviate it by adjusting their schedule, seeking social support, undergoing relaxation training, keeping emotional diaries, and seeking psychological counseling. Difficulties in adapting to school may be related to factors such as academic pressure, sensitivity to interpersonal relationships, changes in family environment, emotional fluctuations during adolescence, and potential depressive tendencies.

1. Adjust your schedule

Maintaining a regular schedule can help stabilize your emotions. Set a fixed time for waking up and falling asleep every day to ensure 7-9 hours of sleep. In the morning, 10 minutes of light stretching or deep breathing exercises can be arranged to avoid going to school on an empty stomach. It is recommended that the difference in weekend schedule should not exceed 2 hours, as long-term sleep disturbances may exacerbate emotional problems.

2. Seek social support

Form study groups with trusted classmates and have brief exchanges during breaks. When selectively participating in club activities, give priority to low competitive projects such as art. If encountering campus bullying, it is necessary to immediately explain the situation to the class teacher or parents, and if necessary, apply for class adjustment.

3. Relaxation Training

Perform 15 minutes of mindfulness breathing exercises after school every day, using a mobile app to guide and make it easier to persist. The progressive muscle relaxation method is suitable for pre sleep exercises, tightening and relaxing each part from the toes to the forehead. Continuous practice can lower cortisol levels and improve somatic symptoms.

4. Record Emotional Diary

Use a tricolor pen to distinguish and record events, emotional reactions, and physical sensations, with a focus on highlighting scenes that trigger strong fluctuations. Weekly reviews can reveal patterns of stressors, and contingency plans can be developed in advance for high-frequency negative situations. Avoid overly focusing on negative content.

5. Psychological Counseling

If you have been feeling down for more than two weeks, it is recommended to make an appointment with a school psychologist and use the Self Rating Depression Scale for preliminary screening. Cognitive behavioral therapy has a significant effect on academic anxiety, and family therapy is suitable for cases of parent-child conflict. If diagnosed with depression, it is necessary to cooperate with a psychiatrist for medication intervention.

It is recommended that parents observe changes in their children's diet and sleep to avoid directly criticizing their disinterest in learning. Short term leave adjustment can be negotiated, while maintaining basic learning progress during the period. During school breaks, you can take a walk in the green area and place stress relieving toys on your desk. If there is no improvement in the long-term, physiological factors such as thyroid dysfunction should be ruled out, and if necessary, environmental adjustment plans such as transferring schools should be considered. Ensuring daily intake of foods rich in tryptophan, such as bananas and oats, helps with serotonin synthesis.