What to do if there is too much psychological pressure in the third year of junior high school

Excessive psychological pressure in the third year of junior high school can be alleviated through adjusting study plans, moderate exercise, psychological relaxation training, seeking social support, professional psychological counseling, and other methods. In the third year of junior high school, students may face academic pressure and may experience anxiety due to factors such as academic workload, family expectations, and self demands.

1. Adjust study plan

Develop a reasonable daily study schedule, break down big goals into small tasks, and give short breaks for each completed task. To avoid a decrease in efficiency caused by prolonged continuous learning, use time management techniques such as the tomato work method to maintain a balance between focus and rest. Recording learning progress helps to enhance a sense of control and reduce the pressure caused by task accumulation.

2. Moderate Exercise

Engage in half an hour of aerobic exercise such as jogging, skipping rope, or ball games every day. During exercise, the brain secretes substances such as endorphins, which can effectively relieve tension. Team sports can also increase peer interaction and divert excessive attention from stress. Pay attention to the intensity of exercise and sweat slightly to avoid overexertion that may affect learning after intense exercise.

3. Psychological relaxation training

Gradually relax muscle groups through abdominal breathing exercises, count silently for 4 seconds during inhalation, hold your breath for 2 seconds, and then slowly exhale for 6 seconds. Practice mindfulness meditation training every day, observing breathing or bodily sensations without judgment. Before going to bed, listen to light music and gradually relax your muscles, tightening and then relaxing each part from your toes to the top of your head.

4. Seek social support

Share stress feelings with trusted family and friends, gain emotional recognition and advice. Participate in the class psychological mutual aid group and discover common stress through peer communication. Avoid bearing emotions alone, proactively report learning difficulties to the class teacher or subject teacher, and obtain targeted guidance plans.

5. Professional Psychological Counseling

When persistent insomnia, changes in appetite, or low mood persist for more than two weeks, school psychologists can be contacted for cognitive behavioral intervention. Assess stress levels through professional scales and learn emotional management skills such as emotional diary keeping and negative thinking rebuttal. When experiencing severe anxiety, one can follow the doctor's advice for sand table therapy or group counseling.

Maintain a regular sleep routine to ensure 7-8 hours of sleep, and avoid using electronic devices one hour before bedtime. Pay attention to supplementing with whole grains and dark green vegetables rich in vitamin B, and moderate amounts of nuts to provide unsaturated fatty acids in diet. Ensure sufficient drinking water every day and avoid excessive intake of caffeine. Parents should reduce academic comparison, pay more attention to their children's efforts, and create a relaxed family atmosphere. Regularly engage in outdoor activities to interact with the natural environment and cultivate non competitive interests such as painting and music as a stress buffer.