Students blog

For many, college can be a very stressful time, leaving students feeling overwhelmed and burned out. When I first moved to college, I began experiencing mental health struggles due to the many associated life changes. Then, to fulfill my physical activity requirement, I signed up for a yoga class.

Yoga is an ancient practice originating in India that combines breathing, physical poses, and meditation. I quickly fell in love with the practice, and as the semester progressed, I began to discover its benefits. Yoga is a helpful practice that can improve a college student's mental and physical health.

A Tool for Mental Wellness

Yoga can be a powerful tool to improve mental health. College students often juggle school, work, a social life, and so much more, which can cause stress and anxiety. Yoga’s components of mindfulness and controlled breathing help reduce these feelings.

Research has found that yoga lowers cortisol, the body’s main stress hormone [1]. A 2020 study by researchers at NYU’s School of Medicine found that yoga can help reduce symptoms of generalized anxiety disorder [2].

Studies using MRI scans show increased thickness in the hippocampus and cerebral cortex among regular yoga practitioners [3]. These brain areas are responsible for learning, memory, and information processing, and strengthening them may help students who struggle with focus.

A Boost for Physical Health

Yoga is also a great way for college students to look after their physical health. Through its physical poses, students can improve flexibility, build muscle strength, improve posture, and even gain better balance and coordination. Yoga can also help improve heart health by increasing blood circulation and lowering the risk of heart disease.

Additionally, yoga can help college students who struggle with insomnia. A Harvard Health article reports that practicing yoga regularly may reduce symptoms of insomnia [4].

How to Start Your Practice

Starting a yoga practice may seem overwhelming. However, there are plenty of ways for college students to learn and begin.

YouTube is a great resource for beginners. Students can find a variety of classes, from gentle to power yoga, taught by great teachers for free.

Many university recreation centers offer yoga classes that are already included in tuition. Some universities even have yoga clubs where students can meet others interested in the practice. Students can also research local yoga centers in their area, as some offer student discounts or pay-what-you-can classes.

Finding Your Balance

While college can be a stressful time, yoga can help students take care of their mental and physical well-being. What begins as a simple class requirement can become a powerful tool for navigating the pressures of student life. Ultimately, yoga offers a way to find balance, not just on the mat, but in your academic and personal life as well.

[1] https://lifestylemedicine.stanford.edu/how-exercise-balances-cortisol-levels/

[2] https://www.sciencedaily.com/releases/2020/08/200812144124.htm

[3] https://link.springer.com/chapter/10.1007/978-981-16-6913-2_13

[4] https://www.health.harvard.edu/exercise-and-fitness/yoga-tai-chi-walking-and-running-may-help-with-insomnia

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Being in college can be one of the busiest times in a young adult's life. Balancing school, work, and a social life, along with all the other obligations that come with university life, can put a strain on your mental health. As a busy college student myself, I have had my fair share of mental health struggles, and one way I have learned to cope with stress and anxiety is through mindfulness. Mindfulness is the practice of being aware of the present moment, acknowledging any thoughts, feelings, and sensations without judgment. Mindfulness is a practice that college students can implement into their daily routine to reap its benefits. 

Various research studies have been conducted over the years looking at the connection between mindfulness and mental health. According to the American Psychological Association, “researchers reviewed more than 200 studies of mindfulness among healthy people and found mindfulness-based therapy was especially effective for reducing stress, anxiety, and depression. Mindfulness can also help treat people with specific problems, including depression, pain, smoking, and addiction.” Practicing mindfulness consistently can also help improve focus, memory, and even emotional regulation. The American Psychological Association also cites, “a study of people who had anywhere from one month to 29 years of mindfulness meditation practice, researchers found that mindfulness meditation practice helped people disengage from emotionally upsetting pictures and enabled them to focus better on a cognitive task as compared with people who saw the pictures but did not meditate (Ortner et al., 2007).” Practicing mindfulness meditation before bed can also help those who struggle with insomnia or difficulty sleeping at night. 

Some people might feel overwhelmed by the idea of practicing mindfulness, but there are various ways to incorporate mindfulness into your daily life. One of the best ways to start practicing mindfulness is by using guided meditations. I personally like to use YouTube to find guided meditations, but there are also various apps now, such as Headspace and Calm, that have beginner-friendly meditations as well. 

Another way to incorporate mindfulness into your routine is by turning daily tasks into mindful practices. One of my favorite ways to do this is by going on a mindful walk. In the morning on my walk to class, I put away my phone, and as I am walking, I try to stay fully aware of each step I am taking, along with my breathing. I use this time to observe my feelings and thoughts without judgment, and it is a great way to start the day. Another way to implement mindfulness into your daily routine is to practice it in the shower. This may sound strange, but being in the shower is one of the few moments in a day where we are free of distractions. When showering, I like to use that time to pay attention to my breathing, and I visualize the water washing away the negative thoughts that come to my mind. 

While college can be one of the most exciting times of a young adult's life, it also comes with a ton of stress. The pressures of school, work, and staying social can take a toll on students' mental health, leading so many to struggle with anxiety and depression. Mindfulness can be an incredible tool for students to use to help cope with the stress of college life.

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Homesickness is something that most people will deal with during their college experience. Whether you are an hour or a thousand miles away from home, being homesick is normal. For a lot of young adults, college is the first time they move away from their parents and hometowns. Homesickness was something that I struggled with a lot in my first year of college. It took me a long time to adjust to my new life as an independent college student. Thankfully, as a sophomore I finally feel adjusted to college life without consistently feeling homesick. Here are a few tips and tricks to help deal with homesickness while at college.

Make Reminders of Home

When I am feeling homesick, I try to do things that remind me of home. I cook a family recipe or find a restaurant that makes similar meals. If there is a film that reminds you of home, have a cozy movie night. Also bringing items to college that have special meaning to you like photos of family and friends, childhood stuffed animals, or even a blanket from home can bring you comfort in moments when you miss home. Facetime your hometown friends and family when you can, and if you are busy having a simple text conversation can help you feel closer to the people you miss.

Make Your School Your New Home

Another way to help ease the feeling of homesickness is to put yourself out there, meet new people, and get involved on campus. Join a club. Colleges usually have an involvement fair at the start of a new semester and with many options; there will be a club that fits one of your interests! Try to meet new people. In class, chat with your classmates and introduce yourself to people. When you are in the dining hall, try to sit with a new person each time you go. This is a great way to make friends. One of my favorite ways to meet new people is by going to the gym. I love going to work-out classes and have made many friends by talking with the people also attending a workout.

Seek Professional Help

If you still can’t shake that homesick feeling and it becomes overwhelming, do not be afraid to reach out for help. Connect with a friend or family member and tell them about your feelings, or contact your university's counseling center. Appointments are free at most college counseling centers, and you can talk to a trained therapist.

Acknowledge your feelings of homesickness. You are going through a major change in your life and while it is an exciting transition, it can also be scary. Be patient with yourself and know that things get better!

Do you have a compelling story or student success tips you’d like to see published on the Pearson Students blog?  If you are a college student and interested in writing for us – click here to pitch your idea and get started!