Many people have fond memories of their college years. It is likely, however, that they forgot about the stress and angst of those years. The truth is that college is generally very stressful for most students, from the uncertainty of freshman year, to the social stresses of emerging adulthood, to the anxiety of launching into a career after senior year. Evidence for the difficulties of these years can be found in college counseling centers which are swamped with troubled students. In fact, it’s been estimated that half of all college students report significant levels of anxiety and depression.
To make matters worse, many college students do not get sufficient sleep. In one study only 11% of college students reported getting sufficient sleep while 73% reported sleep problems. In another study it was found that about 27% of college students have overt sleep disorders such as narcolepsy or insomnia. These sleep problems are associated with lower grades. Many students attempt to combat this problem with heavy use of legal and illegal stimulants which further disrupt sleep and produce other problematic side effects..
So, it is important to find a safe and effective way to reduce stress, depression and anxiety and promote sleep in college students. Mindfulness training has been shown to reduce anxiety and stress http://contemplative-studies.org/wp/index.php/2015/07/29/get-your-calm-on/ and to reduce depression http://contemplative-studies.org/wp/index.php/2015/08/04/get-out-of-the-dumps-with-loving-kindness-meditation/. In addition, it has been shown to improve sleep quality http://contemplative-studies.org/wp/index.php/2015/07/17/mindfulness-is-a-snooze/. So, mindfulness training would appear to be well suited to deal with the problems of college students.
In today’s Research News article “A Randomized Controlled Trial of Koru: A Mindfulness Program for College Students and Other Emerging Adults”
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4016159/
Greeson and colleagues test the effectiveness of a mindful meditation program with college students. The found that the student who participated in four 75-min meditation training sessions reported lower perceived stress and fewer sleep problems while having higher levels of mindfulness and self-compassion. When the wait-list control group was later provided with the meditation training, they evidenced the same improvements.
The improved sleep quality was positively associated with increased levels of mindfulness and self-compassion. In turn, the improved self-compassion after meditation training involved increased kindness toward both themselves and humanity in general, and decreased self-judgment, social isolation, and a lower tendency to over-identify with their problems. All of these changes after meditation training had moderate to large effect sizes which suggests that the training effects are of sufficient magnitude to be clinically useful.
These are exciting findings. A simple, relatively brief training is shown to be a safe and effective method to address the stress, mood problems, and sleep disturbance occurring in college students. This, if implemented widely, could greatly improve both the college experience and academic performance.
So, go to college with mindfulness. It will produce even fonder memories of the college years.
CMCS – Center for Mindfulness and Contemplative Studies
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