The best universities are committed to Mindfulness against stress

Stress can be a huge and devastating problem for college students, who are under a lot of pressure for a variety of reasons. Fortunately, in recent decades a powerful tool has emerged to combat it: Mindfulness.

In this article we will see the example of the best universities in the world when using Mindfulness-based programs to reduce stress in students.

Related article: "5 Mindfulness exercises to improve your emotional well-being"

What are the “academic stressors” that university students face?

"Academic" stressors can be classified into two groups, which are as follows.

Internal stressors

Self-imposed pressure, that is, the height at which each student sets the "bar" for efficiency as well as the expectations of its achievement.

External stressors

Situations in the environment that generate tension and demand, such as for example, exams, oral presentations, practice in groups, the difficulties in assimilating the contents of the syllabus, time management, the lack of socialization with other classmates, combining work with studies to be able to pay…

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What are the red flags of stress?

Some of the symptoms are reflected in the body, they have physical effects:

Drowsiness, due to lack of hours of sleep.
Insomnia or difficulty falling asleep.
Tiredness, fatigue.
Headaches.
Stomach pain and / or irritable bowel.
Bruxism (tension in the jaws).
Back pains.
Muscle contractures.
Tachycardia or palpitations.
Increased or decreased appetite.
Frequent colds, due to a lowering of the defenses.

Other symptoms affect mood and cognitive and emotional aspects:

Constant restlessness
Sadness, discouragement.
Low motivation
Lack of concentration or trouble concentrating.
Difficulties thinking (going blank or blocked).
Hyperactivity
Memory problems, forgetfulness or frequent forgetfulness.
Irritability.
Fear of not meeting goals or expectations.
Frequent anguish and / or urge to cry.

Likewise, there is a third type of symptoms that affect behavior:

Irascibility, tendency to argue with others.
Isolation, need to be alone.
Use of drugs to stay awake or to sleep.
Increased consumption of coffee and / or tobacco.
Skip class.
Prioritize other activities over the study.
Stop doing usual leisure or sport activities, due to reluctance, lack of energy or lack of motivation.

How does Mindfulness help better manage student stress?

In recent years Mindfulness (translated from English as "mindfulness" or "mindfulness") has become a proven tool by numerous scientific studies to reduce stress levels and increase resilience, of great help to improve the well-being of students.

Mindfulness is deliberately paying attention to what is happening, as it is happening, as an impartial observer, without adding value judgments that alter our perception of reality, without shunning feelings, emotions or thoughts that may arise, even if they are unpleasant, all added to a kind attitude towards ourselves and towards the rest. This special way of facing life has innumerable advantages, which could be summarized in four areas:

Performance in studies: more attention span, concentration and memory.
Psychological well-being: stress reduction and more resilience.
physical well-being: greater awareness of the body and less suffering from pain.
Better interpersonal relationships, enhancing empathy and compassionate attitude.

Precisely, by increasing levels of attention to the mind and body - a skill that is trained with the practice of Mindfulness - students can become aware of their general state, preventing or regulating their stress with self-care measures, preventing their academic performance and their physical and psychological well-being from being seriously harmed.

Mindfulness practice is not difficult or complex: consists of a series of exercises for attention, concentration, relaxation and meditation, being sufficient dedicate a few minutes a day to create the habit, so that its effects are more powerful and stable in the weather.

It is very important that Mindfulness training is carried out with a duly accredited instructor, with extensive experience and personally committed to the practice. Keep in mind that Mindfulness requires practical and experiential learning, based on the experience of each one with the accompaniment of a qualified Instructor.

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The best universities in the world are committed to Mindfulness

In recent years, the most prestigious universities in the world have implemented Mindfulness programs to improve student performance, reduce anxiety and increase resilience.

The best universities in the world (Harvard, Yale, New York, Stanford, Berkeley, Columbia in the United States; Cambridge, Oxford, London School of Economics in the United Kingdom and Melbourne in Australia, among others) have incorporated a variety of Mindfulness programs and workshops into their wellness programs for students throughout the year. To give concrete examples, let's see what some of them propose:

Harvard University

Harvard University offers meditation sessions every day of the week in specially equipped rooms, its own 4-week program and the Mindfulness-Based Stress Reduction (MBSR) program in 8 weeks, in two annual editions, as well as other audiovisual resources and a specialized blog. The Harvard Law School Mindfulness Society student organization provides resources and organizes meditation groups.

Stanford University

Stanford University schedules a specific 6-week freshman course in two editions during the course. Second and third year students also have Mindfulness workshops that provide them with credits in their curricular path. Besides, there are also weekly meditation sessions.

University of Cambridge

The University of Cambridge also has a very varied and daily offer for the practice of Mindfulness, offering stress reduction courses in 8 weeks (MBSR) and a series of quarterly workshops focused, respectively, on enhancing attention and concentration, on managing test anxiety, relaxation and rest and conscious decision-making to better manage time and face dates limit.

Oxford University

The University of Oxford offered its first Mindfulness course in 2011-12 and since then, hundreds of students have participated in MBSR programs, with very positive results.

Benefits reflected in evidence

The evaluation of all Mindfulness programs facilitated in these university settings clearly indicates that they increase the capacity for recovery, the students' self-awareness and attention and concentration, helping them improve their learning experience and manage their work more effective.

A Cambridge University study involving over 600 students concluded that the introduction of eight-week Mindfulness courses at UK universities could help prevent mental illness and increase student well-being at a time of growing concern for mental health in the higher education sector. University mental health services have seen a great increase in demand. The number of students who accessed this service increased by 50% between 2010 and 2015.

According to the study published in the journal The Lancet Public Health in December 2017, the The prevalence of mental illness among first-year students is lower than among the general population. These levels increase when young people are in the second year of college.

In view of all this, it would be appropriate to consider the introduction of welfare plans for students so that their academic training is accompanied by solid personal preparation through personal development resources such as the Mindfulness.

Author: Ferran Garcia de Palau Garcia-Faria

Responsible for the Mindfulness and Personal Growth Area of PSICOTOOLS. Accredited Instructor of the MBSR Mindfulness-based Stress Reduction program at the University of Massaschussetts. Certified Mindfulness Instructor (Certified Trainer) for children and adolescents of the Eline Snel method (Academy for Mindful Teaching - AMT). Member of the Professional Association of Mindfulness Instructors - MBSR. Member of the Spanish Association of Mindfulness and Compassion (AEMIND). Member of the Welfare Committee of the Mental Health Institute of Lawyers.

Bibliographic references:

Polo A, Hernández J M, Poza C. Evaluation of academic stress in university students. Anxiety and Stress Magazine. 1996; 2 (2-3): 159-172.
Reig A, Cabrero J, Ferrer R I, Richard, M. The quality of life and the state of health of university students. Alicante. Miguel de Cervantes Virtual Library; 2001. Available in: http://www.cervantesvirtual.com
Galante J, Dufour G, Vainre M, Wagner A, Stochl, J, Benton, A, et al. A mindfulness-based intervention to increase resilience to stress in university students (the Mindful Student Study): a pragmatic randomized controlled trial. The Lancet Public Health, articles | VOLUME 3, ISSUE 2, PE72-E81, February 01, 2018.