Q: You won’t do well in school if you’re too exhausted to focus. Plan to go to bed early enough each night so that you can get 9-12 hours of sleep if you’re a kid, 8-10 if you’re a teen, and 7-9 if you’re an adult.  To help you sleep better, establish a relaxing bedtime routine, like doing light yoga, meditating, or taking a warm bath before bed. Try to go to bed and wake up at the same time every day. Practice good sleep hygiene by turning off bright screens at least half an hour before bed, avoiding caffeine and other stimulants late in the day, and keeping your room quiet, dark, and comfortable at night. If you’re not getting enough to eat, you’ll feel tired, unfocused, and irritable. Make sure to eat at least 3 balanced meals during the day. It’s especially important to have a nutritious breakfast so that you start your day energized and ready to learn. In every meal, try to include:  Fresh fruits or vegetables Whole grains Lean proteins, like chicken breast or fish Healthy fats, like those found in fish, nuts, and vegetable oils Keep water on hand throughout the day so that you can drink whenever you start to feel thirsty. Staying hydrated will help you focus and keep your energy up. While drinking water is the best way to get hydrated, you can also get some of the fluids you need from juices, herbal teas, soups, or juicy fruits and vegetables.  How much water you need depends on your age. For example, if you’re 9-12 years old, aim to drink 7 glasses of water a day. Older kids and adults should try to drink 8 glasses a day.  If it’s hot or you’re doing a lot of physical activity, you may need to drink more. Always listen to your body and drink if you feel thirsty. Avoid drinking a lot of sugary drinks and caffeinated beverages, which can give you a temporary energy boost but will ultimately leave you feeling drained and tired. School is stressful, so take time to unwind and do things you enjoy. You’ll do much better in school if you aren’t tense and anxious all the time. Some good stress-relieving activities include:  Doing yoga or meditating  Going for walks and spending time outdoors Spending time with friends, family, and pets Working on hobbies and creative projects Listening to music Watching movies or reading books When you get something done, take the time to celebrate! This will help motivate you to keep studying and working hard. Remember to reward yourself for your small achievements as well as your big ones.  For example, after an hour of studying, you might reward yourself with a favorite snack or a few minutes of funny videos on YouTube. If you do well on a big test, you could celebrate by going out for pizza with your friends. Having a positive attitude about school will not only make your experience less stressful but will also help you do better in your classes. If you find yourself thinking negatively about school or the subjects you’re studying, try to replace the negative thoughts with more positive ones.  For example, instead of thinking, “I hate math! I’ll never be good at it,” try replacing that thought with “This is really challenging, but if I work hard, I’ll keep getting better at it!” Scientists have found that keeping a positive attitude may actually help your brain’s memory center work better! If the stress of school is getting to you, you don’t have to struggle with it alone. Talk to your friends or family about how you’re feeling, and let them know if there are ways they can help. If you need extra help or don’t have a strong support network, find out if your school has a counselor you can talk to.  Sometimes just talking to a friend about how you’re feeling can help you feel better. Don’t be afraid to ask for practical support, either. For example, you could say, “Mom, I’m really stressing about this test. Can you take a few minutes and quiz me with some questions from the review sheet?”
A: Get plenty of good-quality sleep. Eat 3 healthy meals per day. Stay hydrated. Do stress-relieving activities. Reward yourself for your accomplishments. Practice positive thinking. Reach out for support if you need it.

Q: Pick a really close friend or relative and talk to them about your problem. You’ll find that people who care about you will go out of their way to make you feel better, feel supported, and feel more connected. After all, having a solid support system is one of the most important things in feeling connected to the people around you.  Your friend or relative will know how you feel and might be more understanding if you’re in a situation where you feel lonely. They might offer advice or perspective on how you feel. They’ll try to make you feel loved and supported. One reason you might be lonely in a crowd is that you’re surrounded by people who are extroverts, much more social than you, or even share drastically different worldviews or interests. A good way to overcome this is to find others like yourself with whom you can relate and socialize. Try to:  Talk to many different people briefly in order to find people more like yourself. Master the art of the quick interview. Try asking people about where they grew up, where they live, where they went to school, or what they do for a living. These are easy ways of finding people you share something in common with. Don’t trap yourself in the idea that no one is like you. Sometimes our loneliness is compounded by the fact that we feel too stressed and too drained talking and entertaining others. Instead, try to listen to others. Many people who are extroverts and like to socialize also like to talk about themselves. View this as an opportunity. They’ll enjoy you listening to them, and you’ll create your own niche as someone who listens to others. Practice conversing with different people and getting yourself used to socializing. This way, when you’re in a crowd, you’ll be more at ease when it comes to talking to people and forming connections.  Talk to people about things you have in common, like where you grew up, schools you went to, or friends you share in common. Talk to people about current events like the weather, sports, or things happening in your community. Avoid steering a conversation toward your own interests at the expense of others. You might be lonely in a crowd because you’re not used to socializing in large groups. One way to overcome this is to make yourself socialize. Practice makes perfect. The more you socialize, the easier it’ll be, and the more comfortable you’ll be talking to other people and making friends.  Focus on deep conversations, rather than chit-chat and superficial discussion. If appropriate, ask people what they think about something you are interested in. Socialize with people you know and care about. Start in environments you feel comfortable in.
A:
Open up to close friends or relatives. Find others like you. Listen to others. Master the art of conversation. Force yourself to socialize.