孩子你为何值得被爱？不是因为完美而是你的存在本身

在百度搜索“学生心理健康教育”词条，相关结果约289万个；搜索“青少年抑郁症”，相关结果约78.3万个。

再来看看国家卫生健康委2024年12月公布的数据：我国青少年抑郁症患病率约为2%，而存在抑郁风险的青少年占比达14.8%。这也就意味着，平均每7名青少年中，就有1人可能正遭遇情绪困扰。

正是因为察觉到青少年所面临的严峻心理健康挑战，我们认为，健康与快乐不仅是他们最基础的身心诉求，更是学业进步与成长成才的前提。

在光谷康桥，你会发现老师们对待学生，通常给予鼓励和肯定；你会发现学校制定了多元评判标准，“看见”学生的闪光点；你会发现许多教育理念、活动与课程的背后蕴含着深层考量……这些做法的核心目标便是关注学生心理健康发展，培育学生们感知快乐、保持积极心态的能力。

下面，学生成长中心Welly老师将与大家聊聊高中生怎样应对学习、备考时产生的焦虑，也邀请大家共同思考焦虑背后的深层意义。

文章 | Wellbeing Team, Welly Wang

编辑 | ASD, Andrea Li

设计 | ASA, Selina Deng

以下内容向左滑动可查看英文

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理解你的焦虑：它不是敌人

首先，我想介绍⼀个经典的心理学理论——耶克斯-多德森定律。这条定律告诉我们，心理紧张水平与表现之间的关系呈倒U型曲线：适中的焦虑⽔平有助于我们发挥出最佳表现，⽽焦虑过低或过⾼都会影响我们的能力展现。

First, let me introduce a classic psychological principle - the Yerkes–Dodson Law. It tells us that the relationship between stress and performance forms an inverted U-shaped curve: A moderate level of anxiety actually helps us perform at our best, while too little or too much can hinder our abilities.

这意味着，当你感到轻度或中度的紧张和焦虑时，它实际上在帮助你保持警觉、集中注意力，调动身心资源来应对挑战。所以，我们不必以焦虑为敌，尝试与它共处，使焦虑感在有益无害的范围内。

那些因为重视学习⽽感到紧张的同学，你们对学业的认真和对⾃我的负责态度是值得肯定的。你们的刻苦，我们都看在眼里。

This means that when you feel mild or moderate nervousness, it is actually helping you stay alert, focused, and energised for the challenge ahead. So instead of fighting anxiety, we can learn to coexist with it, helping it remain within a healthy range.

For those who feel anxious because you genuinely care about your learning, your dedication and sense of responsibility deserve recognition. We see the effort you are putting in.

日常生活中的焦虑管理

如何在日常生活中保持情绪的稳定可控？

· 保证充足的睡眠

许多同学为了复习牺牲休息或睡眠，其实这反而很可能会降低学习效率。青少年每天需要7-9小时的优质睡眠。睡前可以尝试“放松呼吸法”：缓慢鼻子吸气3秒，屏息2秒，缓慢嘴巴呼气5秒，重复5分钟。

· 保持规律的运动和饮⻝

适量的身体活动能有效释放压力，哪怕只是每天15-20分钟的散步。饮食方面，注意营养均衡，避免过量咖啡因和糖分摄入。

· 制定合理的学习计划

将复习任务分解为小块，每完成⼀个小任务就给自己⼀个小小的肯定。这样的计划会让你对复习任务和自己的知识掌握情况有更现实客观的认识，同时分小块、分阶段的任务和努力后的奖励，会让你获得更多掌控感和成就感。

How can we maintain emotional balance in everyday life?

· Ensure You Get Enough Sleep

Some students sacrifice rest to study more, but this often reduces efficiency instead. Teenagers need 7-9 hours of quality sleep each night. Try a simple breathing exercise before bed: Inhale through your nose for 3 seconds, hold for 2 seconds, exhale slowly through your mouth for 5 seconds. Repeat for 5 minutes.

· Maintain Regular Exercise and a Balanced Diet

Even 15-20 minutes of walking a day helps reduce stress. Eat balanced meals and avoid excessive caffeine or sugar.

· Break tasks into small steps

Each time you complete a small task, affirm yourself. Small goals and small successes increase your sense of control and achievement.

焦虑来袭时的应对策略

当你感到紧张、注意力不集中或拖延时，可以试试这些方法：

· 心情紧张时

尝试“5-4-3-2-1”感官觉察练习：这是情绪着陆法的⼀种。试着找出你能看到的5样东西，能触摸到的4样东西，能听到的3样声音，能闻到的2种气味，能尝到的1种味道。这个练习能较短时间内渐渐将你拉回当下，缓解紧张情绪。

If you feel tense, distracted, or stuck, try these:

· When You Feel Nervous

Use the "5-4-3-2-1" grounding technique:

Name

· 5 things you can see

· 4 things you can touch

· 3 sounds you can hear

· 2 scents you can smell

· 1 taste you can sense

This helps bring you back to the present and calm your emotions.

· 注意力集中时

使用“番茄工作法”：设定25分钟专心学习，然后休息5分钟。在这25分钟内，如果想到其他事情，先写在便签上，然后继续学习。

· When You Can't Focus

Try the Pomodoro Technique: Study for 25 minutes, then rest for 5 minutes. If unrelated thoughts appear, write them down for later.

· 拖延时

尝试“5分钟启动法”：告诉自己“只做5分钟”，如果不能继续可以随时停下。往往开始后会发现继续下去并不难，而重要的是迈出第⼀步。

· When You Want to Procrastinate

Use the 5-Minute Rule: Tell yourself, "I'll just do it for 5 minutes." Often, starting is the hardest part - once you begin, continuing becomes much easier.

更深层的思考：看见焦虑背后的你

我知道，对有些同学来说，这份焦虑背后藏着更深的声音——

“如果成绩不好，我是不是就不够好？”

“会让父母老师失望吧......”

“同学们会怎么看我？”

这些声音如此真实而沉重，它们让⼀些同学在被焦虑追赶中“连滚带爬”地学习，仿佛只有用成绩证明自己，才配得到爱和尊重。

现在，请让我轻轻地告诉你⼀个真相：你的价值，从来就不该由分数或成就来定义。

那个为了⼀个问题反复思考的你，那个在疲惫时依然坚持的你，那个会关心同学、会为美好事物感动的你——这些生命的质感，远比任何一个数字或符号更能说明你是谁。

For some students, the anxiety hides deeper thoughts:

· "If I don't do well, does that mean I'm not good enough?"

· "Will I disappoint my parents or teachers?"

· "What will others think of me?"

These feelings are heavy and real. Many students study as if being chased - believing they must prove their worth through grades to deserve love and respect.

So let me secretly tell you a truth: Your worth is not defined by your scores.

The version of you who thinks deeply about difficult questions, who keeps going even when tired, who cares about your friends, who feels moved by beauty - that is the real you, and it is already enough.

你值得被爱

不是因为完美，而是你的存在本身

就像⼀棵树不需要证明自己是“最好看的树”才值得阳光雨露，无论生长得高大漂亮，又或是细小扭曲，都是在吟诵生命的奇迹赞歌。希望看到你绽放自己的光芒，而不是要求成为某个特定的样子。

Just like a tree does not need to prove that it is the "most beautiful tree" in order to deserve sunlight and rain, whether it grows tall and graceful, or small and twisted, it is still singing the hymn of life's miracle. I hope to see you shine with your own light, rather than forcing yourself to become some specific version of what you think you should be.

当你下次因为成绩而怀疑自己时

请试着这样做

把手放在胸口，感受自己的心跳。这个跳动从你来到这个世界就开始了，它见证着你的每⼀次成长、每⼀次勇敢。考试成绩只是你生命长河中极其微小的⼀部分，它测量不出你的善良、创造力、幽默感，也衡量不了你对待他人的温暖。

Place your hand over your heart. Feel your heartbeat. It has been with you since the day you came into this world. Exams measure only a tiny fragment of your life - they cannot measure your kindness, creativity, or warmth.

学习是为了让生命更丰盛

而不是更贫瘠

如果我们把全部自我价值都押在成就上，就像用⼀朵花的花期来评判整棵植物的价值——忽略了根系的力量、枝叶的韧性、以及年复⼀年成长的生命力。

If we stake all of our self-worth on achievements alone, it is like judging the value of an entire plant based only on the brief moment it blooms - overlooking the strength of its roots, the resilience of its branches and leaves, and the life force that grows year after year.

首届心旅嘉年华预告

当我们学会与焦虑共处，顺利完成期中考试后，何不给自己⼀个特别的奖励？

11⽉14⽇（周五）下午14:40-16:00，我们将在5楼迎来学校第⼀届心旅嘉年华活动！这不仅仅是⼀场活动，更是⼀次与自己内心对话的旅程。

Once you have worked through this exam period, why not give yourself a special reward?

On Friday, November 14, from 2:40-4:00 PM, we will hold the first Mental Health Festival on the 5th floor!

在这里，你可以：

· 领略同学们的奇思妙想：各组学生精心准备的心理健康主题摊位，等待你的探索；

· 在体验中觉察自我：通过互动游戏和活动，更了解自己的情绪和想法；

· 释放压力，全然放松：在欢声笑语中，让考试的紧张自然消散；

· 享受当下的快乐：暂时放下学业，纯粹地享受这个属于心灵的午后；

每个参与的同学都会获得贴纸，为你喜爱的创意摊位投票支持。这既是对同学们创意的肯定，也是你表达自我的机会。

心旅嘉年华，正是你练习“为自己而存在”的绝佳机会——不为什么目标，不为什么成绩，只为享受当下，感受你本身存在的价值和美好。

你已经在成长的道路上走了很远，而这，比任何数字都更能定义你。

如果焦虑情绪持续困扰你，请记住学校的心理咨询室永远为你敞开。我们可以⼀起探讨更多应对策略，帮助你找到内心的平衡。

愿你在这个冬天，既能收获知识，也能收获内心的平静与力量。更期待在心旅嘉年华中，遇见那个放松自在、绽放笑容的你！

Here, you can:

· Discover your classmates' creativity: Explore the psychology-themed booths thoughtfully designed by different student groups.

· Connect with yourself through experience: Learn more about your emotions and thoughts through interactive games and activities.

· Release stress and relax fully: Let the tension of exams melt away in laughter and joyful moments.

· Enjoy the present: Set your studies aside for a moment and simply enjoy this afternoon dedicated to your well-being.

Every participant will receive stickers to vote for your favourite creative booths - a chance to appreciate others' ideas and to express your own voice.

The Mental Health Festival is a wonderful opportunity to practise "existing for yourself" - not for goals, not for grades, but simply to enjoy the present moment and feel the worth and beauty of your own being.

You have already come so far. And that - more than any test score - shows who you are.

If anxiety continues to trouble you, remember: The school's counselling office is always open. We are here to walk alongside you.

Wishing you peace, strength, and knowledge this winter. We can't wait to meet the relaxed, smiling you at the Mental Health Festival!