The teacher named ways to overcome the "post-panic syndrome"

Returning to school after a long vacation is a serious challenge for all teenagers who are unaccustomed to strict schedules and early risers. An abrupt change in activity can cause a child to become lethargic, irritable, and less motivated. On August 28, Victoria Podsukhina, a teacher and head of regional teaching at the educational company MAXIMUM Education, told Izvestia about how to meet the new academic year without stress.

If you don't prepare to return to school in advance, your body can react to sudden changes with stress and anxiety. Because of this, the child can get very tired: attention will dissipate, and complex tasks — from solving examples to memorizing theory — will seem unsolvable after the summer break. As a result, the risk of burnout due to unexpected overload increases.

"In order for the year to start productively, it is necessary at the end of the summer to think about the adaptation of a teenager to daily workloads: school requires discipline, attention and consistency. It's worth starting with the daily routine: a week before September 1, you need to start getting up early and going to bed on time. It is necessary to shift the time of rising and going to bed gradually, 15-30 minutes earlier every day. It will take effort at first, but, of course, it will help to gradually and stress—free return to the academic schedule," the teacher recommended.

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In addition to sleep, special attention should be paid to nutrition: increase the amount of fruits in the diet, add nuts, fish — food for the brain.

During the transition to a new regime, it is extremely important to support the emotional state of the child. If a parent sees that the approach of September 1 is very worrying for the student, it is worth taking time to talk: you can ask what the child is afraid of or what pleases him in the upcoming school year. If signs of apathy become noticeable in the first days of September, rituals should be introduced to help defuse tension.

"For example, after school, arrange short walks in the fresh air or joint games. In addition, it is useful for older teenagers to master methods of independent stress management, for example, the practice of "square breathing," Podsukhina said.

In summer, children are often left to themselves most of the time, and they often spend it behind a smartphone screen. You should not demand an abrupt abandonment of gadgets — you need to reduce time gently, replacing online leisure with board games or walks.

Next, you need to organize a study space: make sure that the table, chair and lighting are comfortable. You should not ignore these important components of a comfortable learning process. You must purchase all the necessary stationery in advance: pens, notebooks, markers — everything that will make the learning process more enjoyable. Even the purchase process can be a joyful moment and create an atmosphere of anticipation for the start of studies.

Two weeks before the start of the school year, you can start repeating the material of the previous school year, scroll through textbooks and notes. You should not put too much pressure on the child in this regard or use phrases like "The holidays are over, now study!", this can only demotivate the teenager. Adaptation takes from two weeks to a month, there is no need to wait for instant results, and the parent's task is to help the child enter the learning rhythm confidently, preserving the joy of learning.

On August 18, it became known that the Ministry of Education of Russia approved the recommended schedule for school holidays. According to the head of the department, Sergey Kravtsov, the school year will last from September 1 to May 26, and during this time students will be able to rest at least three times.

All important news is on the Izvestia channel in the MAX messenger.