Mindfulness for Students: Establishing Routines to Manage University Stress

Weeks of 9am lectures, coursework, and exams can be a lot of stress for anyone. 

University life comes with many challenges, so practising mindfulness for students techniques can be a valuable way to manage stress effectively

With a multitude of deadlines, new responsibilities, financial management, and the need to build a social life, it’s understandable to feel overwhelmed. No one can blame you for feeling frazzled!

Rather than ignoring deadlines or neglecting responsibilities, why not manage your stress from the inside out? Creating inner peace is sometimes as simple as being in the moment. 

So, join Luxury Student Homes for our guide to creating a mindfulness routine to tackle university stress. 

What is mindfulness for Students?

Mindfulness is the practice of focusing attention on the present moment with full awareness. 

It’s a technique that encourages individuals to observe their thoughts, feelings, and surroundings without judgement.  

Mindfulness can be used to help individuals manage conditions like anxiety, depression, and chronic stress by training the mind to remain in the moment rather than dwelling on the past or future.

For university students, these techniques could be of great importance. 

How can mindfulness help university students?

Mindfulness can give students the practical tools they need to handle the emotional and mental pressures of university. 

Research indicates that mindfulness training can reduce anxiety, support emotional stability, and improve focus. In fact, a study at the University of Cambridge demonstrated that students who practised mindfulness reported lower levels of distress during exam periods! 

Then, there are also the non-academic stressors: mindfulness also encourages self-compassion and acceptance, which can be essential for students adjusting to the emotional challenges of university. 

But when should you use mindfulness tactics? If you’re feeling stressed almost all the time, how can you squeeze in these little moments of mindfulness?

What are ‘stress triggers’? 

Stress triggers are specific factors or situations that prompt feelings of tension or anxiety. For university students, these triggers are often tied to the academic, social, and personal demands of university life. Broadly speaking, they could include: 

• Academic pressures: The demands of regular assignments, exams, and projects can create strain. For success, the university workload should be managed in a disciplined, well-balanced way. 
• Social dynamics: If you’re someone who finds large groups challenging or feels overwhelmed by social demands, the interactive elements of university life can also be stressful. 
• Financial concerns: Many people are also balancing the costs of tuition, accommodation, and living expenses, often on limited budgets or through part-time work! 
• Health & Lifestyle: Are you always catching up on sleep? Perhaps your diet has slipped, and you’re not getting enough nutrients. Food and sleep are two of life’s necessities, and too few of either can be major stress triggers. 

You may relate to one of these dilemmas. Whether it’s one or all, recognising what triggers your stress can be the first step in developing coping strategies. 

The demands of regular assignments, exams, and projects can create strain. Managing your workload in a balanced way is key to avoiding burnout. Check out our guide on how to avoid academic burnout for tips on staying on top of deadlines without exhausting yourself.

How to establish a mindfulness routine 

As with studying, consistency is key! Establishing this practice doesn’t require extensive time or experience, but rather a commitment to regular, simple activities that promote calm.

• Start with small sessions: Set aside five to ten minutes each day to practise mindfulness. Research shows that even brief sessions can lead to noticeable improvements in attention and stress management.
• Use guided techniques: Following a guided mindfulness meditation is one of the most accessible, affordable ways to get started (particularly if you use streaming platforms like YouTube or paid apps like Spotify or Apple!)
• Integrate mindfulness with daily activities: Mindfulness doesn’t need to be confined to meditation. It can be practised during daily tasks, such as taking a mindful walk, practising sensory exercises, or even paying attention to your surroundings as you enjoy a meal.
• Set intentions for the day: Consistency is key. Establishing a set time each day, such as mornings before classes or evenings before bed, can help mindfulness become a regular part of your life. Even brief sessions each day can reduce stress!

Steps to Establish a Student Mindfulness Routine

What mindfulness means to one person may not be the same for everyone. There are plenty of ways to centre yourself, with the following methods being some of the most popular: 

Breathing exercises

Techniques like box breathing, where you inhale, hold, exhale, and pause each for a count of four, are effective for reducing anxiety. Students could use this to regulate their nervous system before exams or after study sessions. 

Another option, alternate-nostril breathing, involves closing one nostril and breathing through the other, switching halfway through the breath.

Body scan

The body scan meditation is a guided mindfulness practice that sees you focus attention on each part of the body in sequence, starting from the feet and moving upward. It’s great for grounding yourself, particularly during long study periods. 

Students can do a short body scan by taking a few minutes to notice the sensations in their feet, gradually moving up to the face.

Journaling

If you’ve been looking for a way to reflect on daily experiences, journaling is a great way to process emotions. 

Mindful journaling often involves prompts like “What am I grateful for today?” or “What three positive things happened today?” These questions encourage reflection and can help you build a positive mindset in the face of academic challenges. 

We have properties in Liverpool’s best student areas!

Feeling secure in yourself is one of the best ways to have a stress-free university experience. You should also feel safe in your student accommodation, which is where we come in! 

Looking for stress-free student living? Explore our student homes in Liverpool and find a place where you can focus, relax, and feel at home.