Mindfulness And Studying

Mindfulness is the ability to put your mind where you want it and be fully involved in the moment. Have you ever had the experience of being in the zone? Thats mindfulness! Being aware of how youre feeling; whats going on around you; and still being able to be focused on what you want to accomplish. Not easy, but with practice, you can build the mental muscle necessary to be mindful.

But what is it and how do I do it? you might be asking. Anything can be done mindfully. We often dont do things mindfully because we get caught up in the daily craziness of work, school, relationships and life. How often do you do three things at once…watch TV, eat dinner and take notes on your class readings? How often do you talk on the phone while driving? In order to get things done, we feel pressured to do many things at the same time. Often we are rewarded for living this way. We get a lot done quickly; we feel productive; and others view us as intelligent and successful. Unfortunately, that lifestyle often leaves us feeling stressed, fatigued and irritable.

SO…How does this all relate to stress and midterms and studying? Being relaxed and focused improves your ability to study in an optimal fashion and perform at your best. Spending one to five minutes a day practicing mindfulness may reduce anxiety; increase your ability to fight off illness AND improve your brains ability to work.

Here are some strageties that can help you:

Physical Strategies

Caring for your body helps your mind to work better:

Get into a good sleep routine

Make sure you get regular exercise

Eat a good diet

Attend to illness as soon as you notice yourself not feeling well

Avoid activities that you know are problematic or that could become a problem such as gambling, excessive use of alcohol, using drugs and letting the internet or computer games steal time from you.

If there is a problem speak to someone at your student counseling center or your doctor.

Emotional Strategies

Strong emotions will always arise at some times during our lives. Having ways to help manage these so we can think as clearly as possible is a good idea. These are some strategies that can be helpful:

Learn breathing exercises, meditation or being in the present (mindfulness). Nearly all our anxiety is about something in the past or future.

Use distractions such as going for a walk, listening to music or (if you are stuck in a lecture) count the bricks on the wall! Or you may find ‘channeling your feelings helpful if you are angry about something go for a run or sing loudly or try writing your feelings down.

Notice the good times!

If you continue to be distressed, seek out the help of a professional or a friend.

Cognitive Strategies

How you think about things is important in maintaining optimum mental and emotional health. Our thoughts and emotions are linked:

Aim to think positively. Remind yourself of your skills and abilities.

Avoid catastrophic thinking e.g. instead of its a disaster that I got that mark, think it is unfortunate that I got that mark, what can I do about it.

Avoid absolute thinking e.g. instead of thinking I always mess things up think I didnt do so well that time, what can I do to improve.

Avoid comparing yourself with others. You usually end up feeling bad about yourself.

If you are having troubles talk to someone at your local counseling center or another academic assistance professional.

Motivation Strategies

We all lose our motivation for our study from time to time. These are some strategies that can be helpful:

Visualize success. Imagine yourself getting your degree, or going out to celebrate – find an image that demonstrates your success and keep that image in your minds eye or find an object to represent success.

Remind yourself of why you are here and what you hoped for when you started your course.

Set small, specific, realistic goals.

Keep good work practices – balance work with fun.

Talk to others about what you are doing.

Ask for help from your teachers, professors, or the counseling center if you are struggling.

@BurningEmber