Does mindfulness really work? Can it help your students?

Amy Malloy
Amy Malloy
A young girl meditating outside in a green space

What is mindfulness?

The term mindfulness refers to a state of awareness. This is arrived at by paying conscious attention to the present moment and observing it without judgment, with curiosity and compassion.

It is often confused with meditation, but really they’re not the same thing at all. Meditating and focusing on the breath is just one of the ways we can consciously pay attention and become more aware of ourselves and the present moment.Ìý

You might be conscious that mindfulness has over the last decade. As with anything trendy, it can be easy to build preconceptions and dismiss it before trying it yourself. So let’s break it down together and start with the basics.

Why is mindfulness important?

Have you ever been driving somewhere in the car and noticed that you’ve arrived at your destination without really noticing the journey at all? All your thoughts on the way were elsewhere.

This is called being on automatic pilot. It’s a symptom of our mind and body’s brilliant way of turning our everyday processes into a routine. It means we don’t need to think about it every time we need our body to move, speak or function.

Just as the scenery can pass us by on a journey, so too can our thoughts and reactions to the things happening around us. They happen in our minds and bodies without us noticing. Our conscious mind is focused on something in the future, the past, or in our imaginations instead.

Being on automatic pilot is often very helpful. But it also comes with a significant downside. Without us even realizing, negative thought cycles can build up under the surface. They can make us feel stressed and anxious.

When this happens our minds conclude that there is a threat and sounds the alarm. This stress , ability to process new information, and ability to learn.

This is where mindfulness comes in.

Mindfulness helps us catch these in their tracks, allowing us to consciously notice negative thoughts. Rather than panicking, we become aware of how we are feeling – and why. We can therefore shift our relationship with our thoughts and emotions so that they don’t seem so challenging anymore.

In a school setting, this can help students regulate the stress surrounding exam pressure. Students can also learn to sit more comfortably with the impermanent emotions of adolescence, which seemed all-consuming and everlasting at the time.

What can our students learn from mindfulness?

Over the past decade, neuroscientific research has discovered that our brains are immensely malleable. Every interaction we have in our day-to-day lives builds connections that affect how our brains and thoughts function. Just like building muscle through exercise, our brain forms new matter in the areas we use most.

In short, we can either continue to cement the habits we’ve already formed or build brain matter in areas that encourage healthier, more positive functioning.

Studies have demonstrated in many contexts that the brains of those who regularly practice mindfulness use different pathways to those who don’t: pathways which allow self-regulation of adrenaline and the stress responses and make it easier to experience external events without the accompanying narrative of critical thought.

Even ten minutes of practicing mindful awareness a day has been . Mindfulness has also been shown to improve concentration and focus, resilience, emotional regulation and sleep quality in children, teens and adults alike.

How can we begin to practice mindfulness?

We start by learning to focus attention on a physical anchor. This may be focusing on the body, the breath, or even using the senses to observe sounds, sights, tastes, touch etc. in our external environment. We then build the length of time we can focus, and grow accustomed to the mind wandering and returning to the point of focus.

Then we learn to be curious about what we notice in the present moment and that we can observe without judging or forming an opinion.

In time, it can be possible to learn to observe our relationship with the thoughts that come in and out of our minds. We can then find ways to accept difficult feelings and allow them to pass over without panicking or instinctively reacting.

Want to learn more about mindfulness and wellbeing? Check out our blog posts on the subject here.Ìý

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    Studying at a UK university can be an amazing experience, but it comes with financial obligations. If you're thinking about studying abroad, it's essential to thoroughly research the cost of living in the UK and create a budget that works for you.

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    Recurring expenses

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    Unplanned expenses

    As an international student in the UK, you may face various living expenses that can vary based on your individual circumstances.

    For example, If you often travel on weekends or spend a lot of time going out with your friends, it's best to overestimate those expenses.

    It's important to consider your expenses for socializing, shopping for clothes, and pursuing hobbies. If you have a limited budget, it's crucial to monitor these expenses closely.

    Researching the cost of living in your area

    If you're planning to study in the UK, keep in mind that the cost of living will depend on your location. Living in a big city versus a small town can result in significantly different accommodation costs.

    For instance, the average one-bedroom rental can range from £1100 in a smaller city like Oxford to £1,695 in metropolitan London.

    If walking isn't an option for you, then you should consider budgeting for transportation. In Glasgow, a monthly pass for public transportation costs £63, while in Manchester, it will cost you £74.

    If you're someone who likes to stay active and exercise, you may also need to account for workout costs. Even with student discounts, joining the university gym in Cambridge will cost students about £35 per month, compared to £22 at the on-campus facilities in Leeds.

    Where to find local information

    Before deciding where to study, it's important to research the cost of living in different cities and regions to ensure it fits within your budget due to the variation in costs.

    Do you know any international students who have studied at the university you plan to attend? Or is there a student organization you can contact for information?

    Reaching out to current students can provide insight into their daily expenses and they might even offer great tips on where to find good deals or places to avoid.

    The cost of student housing varies based on the type of accommodation you prefer. Are you interested in living on campus, renting your own place, or sharing with fellow students off campus? Most schools provide comprehensive details about housing options, including contact information for potential roommates, landlords, or homestay families.

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    To help with budgeting as a student in the UK, you can use a like the one provided by the Universities and Colleges Admission Service (UCAS).

    The calculator also offers the convenience of selecting your school from a list for accurate local costs.

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    With all these expenses, a bit of extra income would be helpful for any student. One possible way to supplement your finances during your studies is through tutoring. You can consider tutoring children or your fellow students at the university. It's important to note that international students are allowed to work up to 20 hours per week during the school year while on a student visa.

    Your university's career center can assist you in finding part-time work opportunities, especially if you are looking to gain experience in your field of study. Maybe you're looking to work in a pub or restaurant to improve your English skills and experience the local culture.

    Scholarships are available for both undergraduate and postgraduate studies, either directly from universities or through government initiatives. Non-EU nationals seeking postgraduate studies can apply for .

    An example of a student budget

    Although it may seem overwhelming, estimating your cost of living only requires a few calculations. Simply add up your fixed and variable expenses, as you would if you were living in your home country.

    As a helpful reference, we have provided an example of a monthly budget for a student living in Nottingham. The budget is calculated using average spending data obtained from a UK student budget calculator.

    Item

    Cost

    Rental apartment

    £385

    Transportation (monthly pass with student discount)

    £49

    Utility bills (electricity, gas, water, etc)

    £46

    Gym membership (university gym)

    £23

    Phone and internet

    £27

    Grocery shopping

    £73

    Bank fees

    £30

    Clothes and personal items

    £50

    Takeaway and eating out

    £70

    Total

    £753

    It's common to come across discounts for students, like deals on food at campus eateries, special phone plans, or lower prices at certain shops and restaurants.

    Don't miss out on these opportunities and make sure to ask about them. Keep in mind that this budget doesn't cover expenses for shopping or hobbies, so take those into account based on your individual situation.

    If you're able to work while studying abroad, it can help ease some of the financial strain. UK residents who require additional support may be eligible for .

    There are lots of regarding financing and budgeting whilst abroad, so make sure to do your research and check them out.