Top universities bet on Mindfulness against stress

The most important universities use Mindfulness in programs against student stress.

Stress can be a major problem with devastating effects for university students, who are under a lot of pressure for various reasons. Fortunately, in recent decades a powerful tool has emerged to combat stress: Mindfulness..

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

What are the "academic stressors" faced by university students?

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

Internal stressors

Self-imposed pressureThe "bar" of efficiency that each student sets as well as his or her expectations of achievement.

External stressors

Situations in the environment that generate stress and demands, such as exams, oral presentations for example, exams, oral presentations, group practice, difficulties in assimilating the contents of the course, etc.difficulties in assimilating the contents of the syllabus, time management, lack of socialization with other classmates, making a job compatible with studies in order 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:

• Drowsinesssleepiness, due to lack of sleep.
• Insomnia or difficulty falling asleep.
• Tiredness, fatigue.
• Headaches.
• Stomach aches and/or irritable colon.
• Bruxism (jaw tension).
• Back pain.
• Muscle contractures.
• Tachycardia or palpitations.
• Increased or decreased appetite..
• Frequent colds, due to lowered defenses.

Other symptoms affect mood, cognitive and emotional aspects:

• Constant restlessness.
• Sadness, discouragement.
• Low motivation.
• Lack of concentration or difficulties to concentrate.
• Difficulties to think (to remain blank or blocked).
• Hyperactivity.
• Memory problems, forgetfulness or frequent absent-mindedness.
• Irritability.
• Fear of not meeting goals or expectations.
• Frequent anguish and/or desire to cry.

There is also 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.
• Missing classes.
• Prioritizing other activities over studying.
• Stopping regular leisure or sports activities, due to reluctance, lack of energy or lack of motivation.

How does Mindfulness help students to better manage stress?

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

Mindfulness is deliberately paying attention to what is happening, as it is happening, as an unbiased observer, as an unbiased observer, as an unbiased observer.Mindfulness is about 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 shying away from feelings, emotions or thoughts that may arise, even if they are unpleasant, all this combined with a kind attitude towards ourselves and others. This special way of facing life has innumerable advantages, which could be summarized in four areas:

• Performance in studies.More attention, concentration and memory capacity.
• Psychological well-being: reduced stress and increased resilience.
• Physical well-beinggreater awareness of the body and less suffering from pain.
• Better interpersonal relationshipsEmpathy and compassionate attitude.

Precisely, by increasing the 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 impaired.

Mindfulness practice is neither difficult nor complex.It consists of a series of exercises of attention, concentration, relaxation and meditation, 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 the Mindfulness training is done with a properly accredited instructor, with extensive experience and personally committed to the practice. Keep in mind that Mindfulness requires practical and experiential learningbased on the experience of each person with the accompaniment of a qualified instructor.

The best universities in the world bet on 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. have incorporated into their student wellness programs a variety of Mindfulness programs and workshops throughout the year. throughout the year. To give specific examples, let's see what some of them have to offer:

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 8-week Mindfulness-Based Stress Reduction (MBSR) program, in two annual editions, as well as theThe program is offered 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.

Standford University

Stanford University programs a specific 6-week course for first year students, in two editions during the academic year. Sophomores and juniors also have Mindfulness workshops available to them, which provide credit towards their which provide them with credits in their curricular path. In addition, there are also weekly meditation sessions.

Cambridge University

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. 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 meet 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 embodied in evidence

Evaluation of all Mindfulness programs facilitated in these university settings clearly indicates that it increases students' resilience, self-awareness and attention and concentration, helping them to improve their learning experience and manage their work more effectively.

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

According to the study published in The Lancet Public Health journal 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 college.

In view of all this, it would be worth considering the introduction of wellness plans aimed at 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

Head of the Mindfulness and Personal Growth Area of PSICOTOOLS. Accredited Instructor of the MBSR program of Stress Reduction based on Mindfulness of the University of Massaschussetts. Certified Trainer (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 Wellness Committee of the Mental Health Institute of Advocacy.

Bibliographical references:

• Polo A, Hernández J M, Poza C. Assessment of academic stress in university students. Anxiety and Stress Journal. 1996; 2 (2-3): 159-172.
• Reig A, Cabrero J, Ferrer R I, Richard, M. 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 randomised controlled trial. The Lancet Public Health, articles | VOLUME 3, ISSUE 2, PE72-E81, 01 Febrero, 2018.