Embracing Mindfulness: A Guide for Students During Academic “Breaks”

by Olivia O'Connell (2023-2024 Communications Officer)

For many, the week or so break that most students have during the end of December and/or beginning of January feels like it should be an opportunity to unwind, recharge, and find reprieve from the constant rush of assignments and work. Unfortunately, this often is less of a reality than one might expect. Applications, research, and other work may continue to pile up. Many of us may feel guilt or shame associated with “taking a break”, constantly worry about upcoming tasks, or even experience a sense of discomfort when taking a moment to slow down. Mindfulness, the practice of being consciously aware of the present moment, can be a powerful tool to make the most of our “time off” and bring balance into our lives. Mindfulness is a term that many of us are likely familiar with. Although the practice of mindfulness dates back centuries, it has more recently become popular within the psychological community through its usage in “third wave” cognitive-behavioral therapies such as Dialectical Behavioral Therapy (DBT) and Acceptance and Commitment Therapy (ACT). Mindfulness is a concept we may preach to clients or examine in our research, yet much less frequently do we actually make it a part of our practices of well-being as students and professionals.  

As noted previously, “breaks” are generally a foreign or unrealistic concept for most students due to the constant pressure of looming deadlines, academic responsibilities, and personal expectations. A key aspect of mindfulness is contact with the present moment. In other words, mindfulness prompts us to tune our awareness entirely to what is happening in the now. This can include internal private experiences such as thoughts, emotions, and physical sensations or aspects of our environments such as sights, sounds, or smells which we so often ignore. Rather than constantly thinking about things we wish we had done differently in the past or all of the things coming up in the future, mindfulness asks us to get out of our minds and into our lives. Acknowledge that is it okay to live in this exact moment and take a break, both physically and mentally. Allowing yourself to slow down, enjoy, and fully experience the present moment may very well help you be better equipped to handle any challenges of the upcoming semester/academic term.

There are various mindfulness practices which can deepen our contact with the present moment and generally enhance the quality of our brief time away from school.  Whether you are spending time at home or traveling during this break, it can be useful to find a quiet space to disconnect from academia and the hustle and bustle of everyday life. Engaging in activities which bring you joy such as reading a book, taking a walk outside, or cooking your favorite meal are all examples of ways to bring a sense of pleasure and calm while anchoring ourselves to the present.  Consider taking a break from technology, setting boundaries for screen time, social media, and school/work-related emails. Instead, use this time to engage with family members, friends, or simply be immersed in your environment.
Gratitude involves noticing and showing appreciation for aspects of your life that are meaningful and valuable to you. Mindfulness and gratitude are often thought to pair well together, as it asks to take the time to reflect on aspects of our life and academic journey which we are thankful for. Expressing gratitude, either through a private journal or in conversation with those who are important to you, can bring a sense of balance and well-being to our lives.
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Overall, it is important to be realistic and acknowledge what is in our control. While tasks may arise which impede your ability to take a “clean break,” we can still slow down and make the most of the time we do have. Taking the opportunity to create a mindful environment, engaging in hobbies or activities which bring us joy, taking a break from technology, and practicing gratitude are all ways to enhance the quality of your time away from academia. Furthermore, bringing some of these practices into our everyday lives can help students foster a sense of balance and presence which may have positive impacts both in our personal and professional lives.