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Dear Grad Students: Be Mindful and Meditate!

February 12, 2019
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By Omar Lucas and Zikuo Zhao


Relieve Graduate Stress on Your Way to Wellness

Have you ever felt the stress of pursuing a graduate degree? Ever felt the pressures of maintaining a balanced academic and personal life? These worries are normal. Know that you’re not alone. We’re here to share some tips on how to relieve some Grad School stressors through meditation.

Graduate life represents a stage in our professional career that requires a new level of self-commitment and maturity to achieve. The voluntarily decision to improve yourself at a higher academic level requires a change in the study routines and work habits we got used to during our undergrad. Facing a new level of autonomy, the use of good time management skills and maintaining quality of work is fundamental to succeed and ultimately relieve stress.

There are plenty of ways to release stress that you might prefer, depending on your personality and habits. In addition to attending any of the GradProSkills Wellness & Life Balance workshops, try taking a break on campus, talking with a specialist, connecting and getting involved, or staying physically active. Concordia’s new Stressed campaign can point you in the direction of a campus resource that is right for you!

We often associate exercise as a primary way to improve health. However, the concept of health has evolved to more than working up a sweat and getting fit. Many health experts flag that six interrelated areas that are needed to achieve wellness and a “happy” life. These six dimensions of wellness are: physical, emotional, spiritual, intellectual, environmental and social.

Meditation as a tool to practice “Mindfulness”

Mindfulness is a great technique that can help you achieve balance and improve your wellness. Mindfulness is the ability to be fully present and aware of our surroundings, without letting it overwhelm us. For example, academic deadlines can be a stressor leading to feelings of uncertainty about your future and negative thoughts. Mindfulness is the ability to be aware these emotions exist and still be able to remain calm. Mindfulness helps you find a pause among the overwhelming and non-stop routine of our hectic grad student lives. Some benefits of mindfulness include reducing depression vulnerability, improving cognitive ability, controlling your emotions, and even helping people to stop smoking.

So, what is the best way to practice mindfulness? Meditation. If you are new to meditating, you can start with meditation groups, guided meditation or process learning through documentation (books, guides, blogs). Concordia’s Multi-faith & Spirituality Centre offers free weekly meditation sessions, meditative coloring and drum circle sessions. Feel welcome to experience one of these sessions and learn from others in the process. You can also read about meditation and mindfulness to get started practicing on your own, or seek guidance in online instructional videos or apps like Headspace.

No matter which approach you choose, any of these techniques can help you reduce stress and enjoy the present. Remember to stay mindful. Happy meditating!

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