We hustle through work, juggle deadlines, and cram for exams, and at the end of the day, when everything slows down, many of us still feel overwhelmed, anxious, and mentally drained.
It can often feel like our brain cannot and will not shut off after work or class. It’s like you’re physically done for the day but mentally still running a marathon. If you have experienced this, you’re not alone.
It is common for stress and workplace anxiety to linger long after the tasks are done, but mindfulness might be the gentle pause your body and mind need.
We live in a society that values productivity and constant motion; however, sometimes it can be difficult to truly unwind after a hectic day of working or studying. Even when our work or study takes a pause, our mind rarely does.
Therefore, mindfulness meditation can act as a simple way for ourselves to truly take a pause and reconnect with the present, especially when navigating academic stress or work-related burnout.
What exactly is mindfulness?
Mindfulness is a 2,500-year-old meditation rooted in the Theravada tradition of Buddhism. It is the practice of creating a non-judgmental and accepting attitude toward one’s thoughts, emotions, and experiences in the present moment (Hofmann et al., 2010).
The practice includes being fully aware and attentive to our bodily sensations, thoughts, and consciousness. The basic component of mindfulness is the acceptance of conscious thoughts and experiences non-judgmentally.
According to the Canadian Mental Health Association (CMHA), mindfulness has three main parts: attention, curiosity, and acceptance.
How can we practice mindfulness?
Mindfulness can be practiced several ways. Formal mindfulness is usually practiced by sitting, walking, and movement meditation; however, mindfulness can also be practiced through simpler activities, such as washing the dishes or eating a meal (Palmer & Rodger, 2009). These everyday moments become opportunities for stress management and developing mental clarity.
Simple ways to practice mindfulness: Take a moment to fully engage with your surroundings using all your senses—touch, sound, sight, smell, and taste.
For instance, when enjoying your favorite food, focus on its aroma, flavor, and the overall experience of eating it (Mayo Clinic, 2022). This is known as mindful eating, a common mindfulness-based stress reduction technique.
Make a conscious effort to approach everything you do with open, accepting, and thoughtful attention. Take delight in the simple pleasures of life. This kind of presence can reduce mental fatigue and burnout.
When negative thoughts arise, sit down, close your eyes, and take a deep breath. Focus on your breath moving in and out. Even a minute of this can help restore emotional balance and calm.
How does mindfulness help with stress?
Stress is a significant issue in today’s world, whether it is from school, work, or other life pressures. As such, it is crucial to find effective solutions that can reduce this stress.
Mindfulness for stress relief is gaining more popularity as an option to reduce symptoms of depression, anxiety, and academic burnout. It has been suggested that practicing mindfulness may counterbalance sources of stress.
Since the goal of mindfulness is to reduce mind-wandering through conscious awareness of the present moment, it can balance the sympathetic and parasympathetic responses, resulting in decreased distress (Kabat-Zinn, 2003).
A study conducted by Palmer and Rodger (2009) found mindfulness to decrease university students’ stress levels by increasing their ability to cope with stress healthily and effectively. Moreover, it was also suggested that practicing mindfulness leads to students feeling lower amounts of stress—highlighting its power in addressing student mental health.
Furthermore, mindfulness can be effective for conditions such as anxiety, depression, stress, pain, insomnia, and high blood pressure (Mayo Clinic, 2022). This makes it an accessible method to address workplace stress and mental health challenges across all stages of life.
A meta-analysis conducted by Zhou et al. (2020) found that practicing a mindfulness-based stress reduction program (MBSRP) for 8 weeks significantly reduced anxiety symptoms compared to control conditions.
Moreover, a meta-analysis by McCarney and colleagues (2012) examined the effectiveness of therapies that incorporate mindfulness as a core component, such as Mindfulness-Based Cognitive Therapy (MBCT), in reducing current depressive symptoms.
Facing Stress with Compassion and Clarity
Being in constant motion with work and school, stress can be inevitable—but mindfulness can offer a simple and accessible way to pause, breathe, and reconnect.
Whether it’s a few minutes of breathing or doing meditation, practicing mindfulness can make a big difference. Allowing yourself to slow down, even briefly, can create space for clarity and calm in the middle of life’s demands.
Practicing mindfulness for work-related stress and academic pressure does not erase stress but helps us face it with compassion and clarity.
Ready to bring mindfulness into your daily routine?
Our clinicians at Scarborough Psychology Clinic specialize in helping individuals manage stress and anxiety using evidence-based approaches like mindfulness and cognitive therapy.
Compassionate care for a brighter tomorrow.
Call us at 416-438-3800 or book a consultation today.
Further Readings
Canadian Mental Health Association. (n.d.). Mindfulness. https://cmha.ca/brochure/mindfulness/
Hofmann, S., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology, 78(2), 169–183. https://doi.org/10.1037/a0018555
Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology-science and Practice, 10(2), 144–156. https://doi.org/10.1093/clipsy.bpg016
Mayo Clinic Staff. (2022, October 11). Mindfulness exercises. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
McCarney, R. W., Schulz, J., & Grey, A. R. (2012). Effectiveness of mindfulness-based therapies in reducing symptoms of depression: A meta-analysis. European Journal of Psychotherapy & Counselling, 14(3), 279–299. https://doi.org/10.1080/13642537.2012.713186
Palmer, A., & Rodger, S. (2009). Mindfulness, stress, and coping among university students. Canadian Journal of Counselling and Psychotherapy, 43(3), 198–212. http://files.eric.ed.gov/fulltext/EJ849875.pdf
Zhou, X., Guo, J., Lu, G., Chen, C., Xie, Z., Liu, J., & Zhang, C. (2020). Effects of mindfulness-based stress reduction on anxiety symptoms in young people: A systematic review and meta-analysis. Psychiatry Research, 289, 113002. https://doi.org/10.1016/j.psychres.2020.113002