Why am I so irritable after school?

Better to switch off after school ends - eight tips

Classes are over, but now it's still a matter of preparing for the parents' evening, correcting a test and planning the class trip. So let's go to your desk! But does that make sense? After all, your strength has been strained over the last few hours. Are there still enough resources for further actions and, above all, what do body and mind say about it? Don't they just need a bit of rest and relaxation now? In fact, not only is it a lot healthier to switch off now, it's also a lot more effective. Because you are guaranteed to come back strengthened from this break.

The easiest way to take a break: make yourself a nice cup of tea, find a cozy place in your apartment and just do nothing. However, this is not as easy as it may sound, because thoughts and worries cannot be switched off easily. But at least you can shut down the external disruptive factors: Switch off your mobile phone and retreat to a place that is as quiet as possible. You will notice: the more often you perform this little ritual, the easier it will be for you to actually switch off and to forget the internal disruptive factors.

The afternoon nap doesn't exactly have the best reputation, as it is more a sign of weakness and laziness. It is different with the so-called power nap, an energizing short nap that is more than a fad. A power nap not only prevents states of exhaustion, this short sleep should also increase memory performance and even significantly reduce the risk of heart disease.

There are a few criteria to consider with this short sleep: It should not last longer than 15 to 20 minutes, because you must not fall into deep sleep. That would be counterproductive, after all you feel irritable, limp and tired afterwards. The optimal time for a healthy short nap is between 1 p.m. and 2 p.m. After 3 p.m., negative effects on night sleep are possible.

You will probably not succeed in power napping right away, but a few simple steps can help: Find a quiet place and a sofa or a comfortable armchair. Create darkness by either closing curtains, blinds, or using a sleep mask. If you're sensitive to noise, use earplugs and if relaxing music helps you fall asleep, turn them on! Make sure the alarm clock wakes you up after 15-20 minutes. After waking up, do something for your circulation: stretching or stretching exercises, climbing stairs or squats. You will be amazed how fit you are now!

What happens all the time, as if by itself, can also be used for relaxation: breathing. The quickest way to relax is to take three to four deep breaths. You can also reduce stress by exhaling slowly and intensely. Breathe in through your nose and out through your mouth, this creates the oxygen-carbon dioxide balance in the body and increases your well-being. And if you are excited: Breathe fully into your stomach. This ensures peace and relaxation. That's why singing is also a good way to relieve everyday stress. When you sing, you breathe into your stomach automatically. So if it doesn't bother your roommates and neighbors, let your throat sing at lunchtime.

We hear and read time and time again how important it is to keep hydrated. In everyday life, however, it is all too easy to forget to reach for the water bottle or herbal tea. The consequences of inadequate hydration are headaches, lack of concentration and reduced performance. In short, the physical well-being decreases. There is often too little time or opportunity at school to drink a glass of water or a cup of tea in peace. After school is over, however, you should take this time and do something for your fluid balance and thus for your health. Adults should drink 1.5 liters of water from beverages per day. The remaining water requirement is taken up by solid food.

"The soul becomes crooked from treading the pavement. You can talk to trees like brothers and exchange your soul with them. The forests are silent. But they are not mute. And whoever comes, they comfort everyone." Erich Kästner already knew about the healing properties of the forest, which has since been confirmed by research. Walks in the forest should contribute to relaxation. British researchers found that this effect already set in after five minutes. In addition, according to this study, walks in the forest increase self-esteem, lift mood and reduce stress. So if you have the opportunity to take a walk in the woods - with or without a dog - before you sit down at your desk at home, take advantage of it!

If you don't have a forest on your doorstep, you can "dance out" your stress. When dancing, the whole body comes into motion, the muscles are relaxed and, on top of that, happiness hormones are released. So find some cool music and dance around the apartment for a few minutes. It will do you good.

What if it was particularly bad that day? And you are not only stressed and dissatisfied, but also really angry? Then let your anger run wild. No, not by kicking the door or hitting the table. Just try a rage ball. You take it in your hand at such a moment and knead it as you wish. Try to put all your anger into this ball. You can buy anger balls, but you can also make them yourself with a few clever movements. All you need is two balloons and flour, sand or rice. Cut the neck off the first balloon and then fill it with one of the three ingredients mentioned. Now put the second balloon over the first. Start at its opening - this is a bit tricky - until it has completely disappeared into the second balloon. Now just tie a knot and you have a great outlet for your anger.

Those who go to sleep feeling good are better prepared for the next day. In the evening, just look back on this day and especially on the good moments: good decisions, good encounters and conversations, small successes. Then even what did not go so well will appear in a different light and will not be in the first place. And you can start the next day more relaxed.

Self and time management - more time for the essentials
You will learn about the diverse and individual possibilities of dealing personally with time wasters and how you can cope better with your everyday life in the future.

Goodbye everyday stress, but how?
You will learn how you can use easy-to-learn techniques to restore the balance between stress and relaxation in your everyday life and how to integrate these techniques into your everyday school life. Even in stressful times you can always find your way back to your serenity.

Resilience training - calm handling of resistance
You will learn about the diverse and individual possibilities of dealing personally with resistance and how you can meet it differently in the future through resilience.