What should junior high school students do if they are under a lot of pressure and collapse

The stress breakdown of junior high school students can be alleviated by adjusting their study plan, psychological counseling, moderate exercise, ensuring sleep, and family support. Excessive pressure is usually caused by factors such as academic pressure, high self demands, family expectations, social difficulties, and imbalanced time management.

1. Adjusting the learning plan

Setting phased goals can reduce short-term stress and break down large tasks into small units that can be completed daily. Avoid prolonged continuous learning, take a 5-minute break every 40 minutes, and use the tomato clock method to improve efficiency. Prioritize completing important and urgent tasks and reduce late night assault behavior.

2. Psychological counseling

Expressing emotions through writing diaries or painting to release inner feelings of oppression. School psychologists can provide cognitive-behavioral therapy to correct absolute thinking that requires high scores. Group tutoring activities can help students realize the universality of stress and reduce feelings of loneliness.

3. Moderate exercise

30 minutes of aerobic exercise such as skipping rope and jogging every day can promote the secretion of endorphins. Doing shoulder and neck stretching exercises during breaks can relieve sedentary stiffness, while team ball games can enhance social connections. An increase in body temperature after exercise can help improve sleep quality and form a virtuous cycle.

4. Ensure sleep

Set a fixed bedtime to regulate the biological clock, and avoid using electronic devices one hour before bedtime. Blue light can inhibit melatonin secretion, so you can use a warm light desk lamp to read paper books. Lack of sleep can reduce the memory function of the hippocampus, and it is recommended to ensure 7-8 hours of deep sleep every day.

5. Family Support

Parents should avoid comparative language and focus on the effort process rather than the score results. Arrange a family activity day every week to shift attention and engage in non academic topic exchanges while cooking or taking walks together. Expressing unconditional love clearly can reduce children's achievement anxiety.

Adding bananas and milk rich in tryptophan to the diet helps stabilize emotions and supplements B vitamins to maintain nervous system function. Drink more than 1500 milliliters of water per day to prevent attention loss caused by dehydration and avoid excessive intake of caffeine. Establish fixed relaxation periods such as midday meditation or listening to music after school, and seek professional psychological counseling if long-term stress persists. Parents should observe whether there are persistent somatic symptoms such as headaches and loss of appetite, and accompany them to the psychiatric department for evaluation if necessary.