The Best Universities Bet On Mindfulness Against Stress
Stress can be a large and devastating problem for university 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 it comes to using Mindfulness-based programs to reduce stress in students
What are the “academic stressors” that university students face?
“Academic” stressors can be classified into two groups, which are as follows.
Internal stressors
The self-imposed pressure that is, the height at which each student sets the “bar” of efficiency as well as their expectations for achievement.
External stressors
Environmental situations that generate tension and demand such as for example, exams, oral presentations, group practices the difficulties in assimilating the contents of the syllabus, time management, the lack of socialization with other classmates, making a job compatible with studies to be able to pay for them…
What are the warning signs of stress?
Some of the symptoms are reflected in the body, they have physical effects:
Other symptoms impact mood and cognitive and emotional aspects:
Likewise, there is a third type of symptoms that affect behavior:
How does Mindfulness help better manage student stress?
In recent years, Mindfulness (translated from English as “full attention” or “full awareness”) has become a tool proven effective by numerous scientific studies to reduce stress levels and increase resilience, which is of great help to improve the well-being of the students.
Mindfulness is deliberately pay attention to what is happening, as it is happening, as an impartial observer, without adding value judgments that alter our perception of reality, without shying away from the feelings, emotions or thoughts that may arise, even if they are unpleasant, all of this added to a kind attitude towards ourselves and towards others. This special way of facing life has innumerable advantages, which could be summarized in four areas:
Precisely, by increasing the levels of attention regarding 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 performance from deteriorating. academic and their physical and psychological well-being are seriously harmed.
The practice of Mindfulness is not difficult or complex: consists of a series of attention, concentration, relaxation and meditation exercises, it being enough to dedicate a few minutes a day to create the habit, so that its effects are more powerful and stable over time.
It is very important that Mindfulness training is carried out with a duly accredited instructor, with extensive experience and personally committed to the practice. We must keep in mind that Mindfulness requires practical and experiential learning based on each person’s experience with the accompaniment of a qualified instructor.
You may be interested: “Nerves and stress: what is anxiety for?”
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 their anxiety and increase their 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 specific 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, a 4-week program of its own and the Mindfulness-Based Stress Reduction (MBSR) program in 8 weeks, in two annual editions, in addition to 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 programs a specific course for first-year students of 6 weeks, in two editions during the course. Second and third year students also have Mindfulness workshops that provide them with credits in their curricular career. In addition, 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 8-week stress reduction courses (MBSR) and a series of quarterly workshops focused, respectively, on enhancing attention and concentration, managing exam anxiety, relaxation and rest, and conscious decision-making to better manage time and face deadlines.
Oxford University
Oxford University 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
Evaluation of all Mindfulness programs facilitated in these university settings clearly indicates that they increase students’ resilience, self-awareness, attention and concentration, helping them improve their learning experience and manage their work more effectively.
A study from the University of Cambridge involving more than 600 students concluded that the introduction of eight-week Mindfulness courses in UK universities could help prevent mental illness and increase student well-being at a time of growing concern about mental health in the higher education sector. University mental health services have seen a large 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 prevalence of mental illness among first-year students is lower than among the general population. These levels increase when young people are in their second year of university.
In view of all this, it would be advisable to consider the introduction of well-being plans for students so that their academic training is accompanied by solid personal preparation through personal development resources such as 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 Massachusetts. Certified Instructor (Certified Trainer) of mindfulness 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 Wellbeing Committee of the Mental Health Institute of the Bar.
Polo A, Hernández JM, Poza C. Evaluation of academic stress in university students. Anxiety and Stress Magazine. nineteen ninety six; 2 (2-3): 159-172.
Reig A, Cabrero J, Ferrer RI, Richard, M. The quality of life and health status of university students. Alicante. Miguel de Cervantes Virtual Library; 2001. Available at: 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 1, 2018.
