What should I do if the pressure is too high and my emotions are about to collapse in the third year of junior high school

The emotional breakdown caused by excessive pressure on junior high school students can be alleviated through adjusting their daily routine, reasonable venting, psychological intervention, family support, and goal decomposition. Stress is usually caused by academic burden, high self demands, family expectations, peer competition, physiological changes, and other factors.

1. Adjusting your schedule

Maintaining a regular schedule can help stabilize your emotions. Ensure 7-8 hours of sleep every day and avoid staying up late to review. A 20 minute nap can be arranged during lunchtime, and electronic devices should be stopped one hour before bedtime. Arrange the most difficult learning tasks during the most energetic morning period, engage in light exercise in the afternoon, and focus on low-intensity learning such as organizing mistakes in the evening.

2. Reasonable expression

When feeling depressed, you can try writing a diary, drawing graffiti, or confiding in someone you trust. Schedule 10 minutes of deep breathing exercises every day, inhaling for 4 seconds, holding breath for 2 seconds, exhaling for 6 seconds. During break, go to the hallway to admire green plants, and after school, release endorphins through aerobic exercises such as skipping rope and jogging. Avoid unhealthy ways such as overeating, staying up late playing games, etc. to relieve stress.

3. Psychological Intervention

School psychologists can teach cognitive restructuring techniques to help identify automatic negative thinking. Record events, thoughts, and feelings through the ABC theory of emotions, and refute catastrophic imagination with objective evidence. Mindfulness meditation training can enhance emotional awareness, and it is recommended to practice body scans for 5 minutes every day. If there is persistent insomnia or changes in appetite, it is recommended to seek professional psychological counseling accompanied by parents.

4. Family Support

Parents should avoid transmitting their own anxiety to their children and instead use a growth mindset to evaluate learning performance. Schedule fixed family activity times every week, such as preparing dinner together or watching documentaries. Use non violent communication sentence structure during communication: observation+feeling+need+request. Create a quiet learning environment for children without excessive interference with specific learning arrangements.

5. Goal Decomposition

breaks down the middle school entrance examination goals into phased small goals, and visually marks each completed unit review. Use the tomato work method to break down learning tasks into 25 minute focus periods with 5-minute breaks. When making a mistake book, classify it by knowledge points rather than simply copying, and focus on marking thinking breakpoints rather than all questions. At the end of each day, record 3 small things that give you a sense of achievement and strengthen your self-efficacy. During the preparation period, it is advisable to supplement foods such as deep-sea fish and walnuts that are rich in omega-3 fatty acids to avoid excessive intake of caffeine. Observe your emotional changes every day, and when you experience prolonged low mood or decreased interest for more than two weeks, parents should promptly accompany you to the psychological department for treatment. Schools usually have dedicated psychological teachers who can make appointments for face-to-face counseling or seek help through anonymous mailboxes. Some tertiary hospitals also offer youth psychological clinics to provide professional assessments.