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【復課準備好嗎】臨牀心理學家:調整情緒紓解復課壓力
原文出自明報生活power up [2020年6月4日]
在香港讀書, 甚麼都要「贏在起跑線」,令子女自我要求甚高,而家長往往都想追求個「滿分孩子」, 都給了無形的壓力。尤其是近月受疫情影響,學生要留在家中減少社交活動,難免使生活規律受到影響。當回歸校園,學生被無形的競爭牽扯心情再次緊繃起來,究竟如何調整心理壓力呢?
臨牀心理學家黃詠詩(Karen Wong)從事心理評估與治療多年,她認為壓力大是現代人常見的心理情況,因此當面對子女的 壓力問題時,不用害怕被社會標籤為「有問題」而逃避;當面對 生活壓力時,年紀小一點的孩子容易因壓力困擾,而變得情緒波動,甚至會失眠或發惡夢。年紀大一點的孩子在性格上則有可能變得孤僻,鬱鬱不歡,不愛說話或改變胃口等,這些都顯示了在生活中因壓力而產生了負面影響。尤其是學生復課初期,建議學生除了要收拾心情外,更要好好調整作息時間,回到校園生活時,記緊要保持社交距離,做足防疫措施。
紓解學童復課後壓力
對於子女陸續復課,黃詠詩認為家長難免擔心停課太久,孩子會否因復課後出現學習壓力呢?家長大可留意子女平日的小動作和行為,然後從兩方面去紓解。
實質準備: 除了應付或完成功課外,也可以開始在家中實行溫習時間表,準備復課時測驗或考核時的準備;還有要減少盡情玩樂的時間,不然會變得懶散,沒法專心上課。
心理準備: 由於停課是特殊需要,當子女回到學校時有可能未能適應。父母可鼓勵子女盡力應付,不一定要做到完美,記得給予子女合理的休息時間,作為減壓與調節。
時間管理 對付「失魂魚」
黃詠詩表示,學生都有可能因停課太久而變成「失魂魚」。小學與幼稚園的其中一個最大分別就是小學生要自行記下要做的功課。因此剛剛復課時,學生都會容易忘記抄手冊,家長可助子女理解抄手冊的要訣。第二是放學前要養成核對的習慣,年紀較小的學生有機會未必懂得甚麼是恰當的時間管理,可以慢慢助子女一步一步學習分配時間的概念。
另一個常見的問題,就是學生把功課與通告放到一些不顯眼的地方,就算父母放學後希望幫助子女檢查書包,尋找功課與通告也花了不少時間。此時,培養子女把功課與通告放在獨立的位置,就變得比較重要。家長可與子女一起找個合適的功課與通告袋,可在學校裏即時把要交回的東西全部放在通告袋裏面。當在家中完成功課後,也習慣放回相應位置;還有,即使沒把功課執拾得整齊,只要能放在同一個地方,就能培養子女分類整理的概念。
3句口訣 提升自理能力整理書包
對學生來說,收拾書包確實是項挑戰。有些學生雖已習慣收拾書包,但在剛復課時,也有機會遺漏東西。家長可運用「先放書本,再放作業,功課通告不可少。」的簡單口訣,與子女一起按部就班收拾書包。在剛復課之時,父母如發現子女仍有需要,不妨找尋大家合適的收拾方法吧。
最後,學習改善自我整理與時間管理能力,就能大大提高學習能力,這就不會因壓力而影響了自己。如父母發現同班同學也開始適應了復課後的步伐,但自己的子女卻常常抄漏手冊、漏帶功課等,就有機會需要與老師及專業人士理解子女的能力和專注力等情況,並尋求最合適的解決方案。
不做「失魂魚」 口訣
先放書本,再放作業,功課通告不可少。
Tips 加強抗壓解難能力
1. 要陪伴子女度過挫敗,建立面對挑戰和解決問題的能。
2. 可以正面描述失敗,給予合理犯錯或失敗的機會 。
