“心”征途
Embark on A Journey of the Mind for the New Semester
新学期
树上的知了正叫个不停,贪恋着一年一度可以放声歌唱的时节,叫醒了窗外浸泡在炎炎夏日里的世界。窗内折射出的是同学们七彩斑斓的假日生活。有的正悠然自得,享受着美妙的假期;有的在埋首苦读,铆足劲要拼搏;还有的面露愁容,揣着小忐忑,眼睁睁地看着假期的小尾巴从指间悄悄溜走……这篇小锦囊将帮助同学们做好开学准备,甩掉“假期综合征”的小包袱,获得“预备新学期”的大礼包。
As the cicadae in the trees are singing their hearts out for the summer world, our students are also enjoying the wonderful summer vacation. Some are relaxing and chilling out; some are reading books and getting prepared for the new start ahead; some may even feel a little sad as the vacation is now slipping away through our fingers. Many of our students are having mixed feelings at this moment, hence the reason why we’re posting out this article. Some of the tips listed here might help our students get better prepared for school from the “vacation mode” and get a head start over others.
锦囊妙计一:拿来吧,我的“睡眠胶囊”
Tip No. 1: Have Enough Sleep
想要以良好的精神面貌迎接新学期,高质量的睡眠自然必不可少。睡眠作为大脑休息的固定时间段,是保障学习、生活正常运作及身体健康的关键。睡眠不足或睡眠质量不佳往往会影响到身体的体能,其中包括记忆力、专注力等方面。对于儿童及青少年来说,8-10小时的睡眠时间是必要的。大家可以尝试一番“硬核式”作息调整法。
Quality sleep is critical in contributing to a good start. Enough sleep hours make sure that our brains get good rest at regular hours, and our bodies can stay fit and healthy in daily life. A lack of sleep, or lack of quality sleep may result in memory loss and difficulty in staying concentrated. For children and teenagers, an 8-10 hours of sleep is necessary. We can try the following “hardcore” adjustment approach to adapt to a more fixed routine.
首先,确保在昏暗的环境中入睡,减少光线对大脑神经的刺激。手机等电子产品也应在睡前半小时关闭,避免过度依赖与兴奋导致入睡困难。
First, please make sure that we go to bed in a dark environment, because the less light we’re exposed to when resting, the less stimulating it is to our brain neurons. Also, please turn off cellphones and other electronic devices 30 minutes before we go to bed, so as to avoid having problems falling asleep from the excitement of what have been shown on screens.
其次,如果光线的调整没能起到理想的效果,同学们可以尝试加大日间活动量,减少日间睡眠时间,利用疲惫感来引发困意达到提早睡觉的目的。
Second, if you still have a hard time falling into sleep even with all the curtains closed, try to do more exercises at daytime and reduce nap hours at noon. This is to let fatigue and tiredness drive us to sleep earlier than we used to in vacation.
迷思解惑一:
Mystery Solved No. 1:
问:晚上睡不好,我是不是可以白天补觉就行了?
Q: Will sleep at daytime make up for lack of sleep at night?
答:不一定。适度午睡的确可以调整精神,但依赖于白日补觉并不能弥补晚间睡眠缺失所带来的负担。长此以往,容易造成生物钟颠倒,内分泌紊乱。因此,保证一定的睡眠时间,尽量做到早睡早起是有效调整好作息的最佳方式。
A: Not necessarily. Nap of a suitable amount can help us feel better, but being overly dependent on daytime sleep cannot make up for the consequences resulting from lack of sleep at night. If we can’t get enough sleep at night for a long time, it can easily lead to a reversed biological clock in our bodies and endocrine disorders. That’s why it’s very important to keep a regular routine and try to wake up early and go to bed early.
锦囊妙计二:强大我的“小”心脏
Tip No. 2: Become Stronger
即将面临假期到开学这一转变,许多同学心中支棱起了一架小鼓,敲着对暑假作业没做完的忐忑,敲着对新学期生活的好奇,敲着对假期离去的不舍……当生活的环境,日程,节奏等发生转变时,我们的内心往往也会伴随着发生一系列的心理变化,如担心,害怕等情绪,而这属于正常的现象,是一种人们心理调适的必经阶段。
Many students tend to get worried whenever they have to face the mode change from vacation to school. They may feel uncertain about the vacation assignments, curious about the new school life, and still dwell on the wonderful vacation days… It’s normal that we experience some fluctuations of emotions when there’re changes in the surrounding environment and life schedules. This is a process that everyone has to go through to finally adapt to the new mode.
心理发生的变化,通常源于人们对未知事物的不确定。出于自我保护的本能,人们时常会思考事物的负面部分并为其结果感到不安。但事物总会发展,就像地球一刻不停地在转动一样,同学们不必过分焦虑于此。放平心态,活于当下才是最重要的。
We’re having mixed feelings because we’re unsure about what are lying in the future. As it is human nature to protect oneself, we always tend to think about the negative side of things and feel agitated as a result. However, things are changing and developing all the time, just like the Earth is forever revolving, and there’s no need for students to feel too anxious about changes at all. What we should do is to seize and cherish every moment with ease.
迷思解惑二:
Mystery Solved No. 2:
问:如果我因开学后的未知挑战感到担心,是不是靠自我调节就可以消除焦虑?
Q: If I feel worried about the unknown challenges ahead of me when the school starts, will the feeling of anxiety go away by self-adapting?
答:有些时候,调节与适应需要独自完成的。当我们逐渐适应新环境和新事物之时,紧张与不安的心情会自动消除。当然,也鼓励同学们多和父母、朋友、老师聊一聊,相信也能收获帮助。新学期伊始之时,如果同学们遇到任何困难,想要寻求任何帮助,都可以来我们的“心晴小茶馆”坐一坐,每天中午准时开张,只需提前和心理老师预约即可;位于教学楼一楼和五楼的树洞信箱,也会一直静静地守候同学们的心声……非上学时间则可以拨打市心理热线12355及区心理热线400-820-6235寻找帮助。
A: Sometimes, it does take one’s own power to adjust and adapt. As we gradually start to adapt to new things and the new environment, the feeling of anxiety will go away. Of course, we also encourage students to talk with classmates, parents, friends and teachers, for they’ll offer help as well. At the beginning of the new semester, if you ever get confused or worried, please feel free to make an appointment with the Psychology teacher whenever you feel it’s necessary. The Letter Boxes at the first and the fifth floors of the Teaching Building are also waiting patiently for students’ posts. When the school’s off, students can call the municipal mental health hotline at 12355 and the district mental health hotline at 400-820-6235 for guidance.
锦囊妙计三:自我管理,由我掌控
Tip No. 3: Control Your Own Life
定一个新学期的小目标,或制定一个小计划,或许就是面对未来最好的方式。同学们可以结合自己的情况,制定下合理的目标与达成方式,一步一个脚印地向前走。建议同学们使用SMART Model来制定计划。SMART Model一共包括五个要素:S(Specific)具体,如“我这次数学要提高5分”;M(Measurable)可测量, “复习期间每天看手机不超过1小时”;A(Achievable)可实现的,设定的目标是要能通过一定努力达成;R(Relevant)相关,目标要与复习相关;T(Time-bound)时限,如“5天之内完成所有错题的纠正”。在自己取得进步与成绩时,也可以适当给自己一个小奖励,动力翻倍哦!
The best approach to cope with the future may starts from making an easy plan or setting a small goal for the new semester. Students can refer to the SMART model as reference when making plans by taking the following five aspects into consideration: Specific (“I want to raise my math score by five points.”), Measurable (“I won’t play with my cellphone for more than one hour during revision time.”), Achievable (The goal needs to be achievable.), Relevant (The goal needs to be related with class revision.), and Time-bound (“I’ll finish correcting all my mistakes in five days.”). You can always give yourself a little treat when you successfully make progress, so that you can keep being motivated at all times!
迷思解惑三
Mystery Solved No. 3
问:目标和计划一定要写下来吗?只在脑子里规划可以吗?
Q: Do I need to write down my goals and targets? Can I plan everything in my head?
答:建议同学们将计划落在纸上,并且越详细越好,加入更多的数学元素,如每日看几页书,计划多久读完一本书等。研究表明,当人们把计划写在纸上,并按照制定的数字和日期进行执行和检验,效果更佳哦!另外,在计划时,建议同学们预留出25%的时间,以备突发事件的干扰,致使计划打乱,无法完成。
A: Students are recommended to write down their plans, and the more detailed the plan is, the better. For example, we can write about how many math problems we want to solve, how may pages we want to read each day, and how long we plan to finish reading a book. Research shows that when people write their plans down on paper and check if they’re following the numbers and dates they set in their plans, their targets can be completed much more efficiently. Also, students are recommended to leave a 25% leeway when making plans, just in case unexpected things might happen to disrupt our agendas.
开学的铃声踏着金秋九月的暖阳缓缓向我们走来。面对新的学期,新的征途,同学们,你们准备好了吗?
As the golden month of September approaches, we’re getting closer and closer to start a new semester. Dear students, it’s time to get prepared for a new journey that’s filled with new excitements and challenges. Are you ready?
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