panic attack – Grow Mindfulness

Mindfulness for University Students

In an earlier post, I discussed mindfulness for school children and explained the ground-breaking work of Goldie Hawn in providing training in mindful awareness and brain science to hundreds of thousands of teachers and children.

In this post, I want to focus on mindfulness for university students and highlight the mindfulness resources that are now increasingly available in universities throughout Australia.

The challenges confronting university students

University students face many challenges that can upset their balance and equanimity and contribute to distress. Overseas students studying in Australia, for example, may have the challenge of mastering a new language, developing new friends and overcoming the sense of isolation and loneliness. The process of integration and “finding their place” is compounded by cultural differences associated with norms that impact behavioural expectations generally, as well as in tutorials and lectures.

University students might experience performance stress resulting from assessment requirements such as assignments, projects and exams – often occurring across more than one subject simultaneously. Sometimes, this performance stress and related anxiety is self-imposed through the desire to achieve a certain minimum GPA to gain entry to an Honours or Master’s course or program. Other times, the performance stress is generated by the expectations of students’ parents, employer or relatives. Peers, too, can add to the pressure when they are quick to point out any shortfall in assessment results or make unfavourable comparisons.

University students may experience exclusion from the “in-group” on the grounds of race, gender, sexual preference, dress standards or another discriminating basis. Students at live-in university colleges may find it hard to fit into the prevailing college culture and norms. They might even be excluded on the grounds of failing to form an intimate relationship within the college community. The recent Human Rights Commission report into sexual harassment and sexual assaults in universities in Australia gave a challenging insight into the prevalence of, and devastating impact of, sexual abuse experienced by many university students.

Relationship breakups are a common experience for university students through the pressure of study and assignment commitments, differing expectations and values and the unusual circumstances of university life. These relationship break-ups can lead to emotional turmoil and distress. Relationship problems and other stressors can be exacerbated by financial difficulties.

The onset of assessment deadlines can result in panic attacks, nervousness, anxiety and add stressors to relationships that are already stressful. The level of stress experienced by university students in Australis was highlighted by the report of a recent research project. The research, conducted jointly by Headspace and the National Union of Students, surveyed 2,600 Australian tertiary education students. The report disclosed a very alarming level of anxiety among the TAFE and university students surveyed – “35 per cent experiencing self-harm or suicidal thoughts in the past 12 months”.

Mindfulness Resources in Universities

Universities have started to realise the impact of multiple stressors on students’ ability to concentrate and perform academically and to sustain commitment to their courses (drop-out rates have been increasing).

Most universities now, especially through their counselling services, have established a suite of mindfulness resources for their students. They promote these on the grounds that they will increase concentration, clarity and focus; reduce stress; enhance physical and mental health; improve quality of life and relationships; and help to develop positive attitudes and happiness.

RMIT, for example, provides a series of six conversations incorporating introductions, audios and exercise worksheets. The conversations are based on Acceptance and Commitment Therapy (ACT) which involves a core message – “accept what is out of your personal control, and commit to action that improves and enriches your life”. The RMIT ACT Conversations cover the following topics:

Language creates conflict
Action & experience versus thought and emotion
Acceptance, willingness and inclusion
Mindfulness and being present
Your values and direction
Committed action

In line with many mindfulness trainers and practitoners, RMIT stresses the critical role of the exercises and mindfulness practice. A local resource that reinforces RMIT’s ACT approach is the very readable, humorously illustrated and practice-oriented workbook, The Happiness Trap Pocketbook, produced by Dr. Russ Harris and Bev Aisbett.

James Cook University provides a Relaxation, Meditation and Mindfulness PDF with links to Smiling Mind Mindfulness Meditation, free meditation resources and classes, 6 mindfulness exercises to try, quick relaxation techniques and exercises.

Links to other free mindfulness resources designed for university students include the following:

Additionally, the University of California, Los Angeles (UCLA) through its Mindful Awareness Research Center (MARC) has the following free resources:

There are numerous resources for university students to grow in mindfulness and improve the quality of their university life, enhance their close relationships and achieve the level of academic performance they are capable of.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of youzuowei1230 on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Mindfulness – Control, Health and Happiness

One of the benefits of mindfulness is that it develops our sense of control. To use an analogy, we begin to realise that we are the one pushing the buttons – our buttons are not being pushed by others, events or the environment.

As we grow in mindfulness, we begin to experience control over our emotions and our responses. We are less at the mercy of our triggers, panic attacks and other sources of stress. We develop a growing sense of control over ourselves and our environment.

Mindful breathing, for example, is just one practice that enables us to gain control – control over our breathing which is essential to life.

In her 2017 book, The Influential Mind, neuroscientist Tali Sharot argues that:

The brain has evolved to control our bodies so that our bodies can manipulate our environments…Our biology is set up so that we are driven to be causal agents; we are internally rewarded with a feeling of satisfaction when we are in control, and internally punished with anxiety when we are not. (p.102)

Tali Sharot demonstrates through research findings that we have a very high need for control. She maintains, for example, that aerophobia – the fear of flying – is essentially about the loss of control, we are in the “hands” of the pilot and the plane. She suggests that suicide is an extreme response to the sense of being out of control, unable to control anything in one’s internal or external environment.

Tali Sharot draws on further research to argue that “people who feel in control are happier and healthier” (p. 95). As you practice mindfulness, you increase your sense of control over your internal and external environments and enhance your health and happiness.

The more you practice mindfulness, the more you experience the sense of being in control and realise the positive benefits of mindful practice.

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Manage Your Morning Panic Attacks

If you experience a panic attack when you wake in the morning, it is extremely difficult to manage your reaction.

Deep breathing may be virtually impossible because you are so agitated. Trying to reframe the situation – think differently about the cause of the anxiety and resultant panic – is impossible because you do not know what set off the panic attack. The anxiety that set off the panic attack is the result of something you experienced in your sub-conscious while you were asleep.

Normally when we are awake, we can isolate a thought or event that generated fear and anxiety in us. When you awake with a panic attack, you are incapable of isolating the cause.

Mel Robbins suggests an approach which could help you manage a morning panic attack. The steps she suggests are:

get out of bed (the physical act of moving will help your body experience a “moving away” from the cause of the anxiety).
Think of something – an event/location/person – that generates pleasure and enjoyment for you (e.g. you might visualize a relaxing beach scene)
Stay with this vision as you count backwards from five – then say to yourself that you are excited to be at the beach (you are giving your mind a reason for the positive arousal that you feel – a way of replacing the fear reaction that caused the panic attack).

Mel Robbins explains the steps in detail in the following four minute video:

As you develop your mindful practice in other times and arenas of your life, you will grow in mindfulness and spend less time being anxious about the future because you will be more grounded in the present. Daily mindfulness practice will gradually erode the root cause of your anxiety and panic attacks.

Image Source: Courtesy of geralt on Pixabay