According to the World Health Organization, stress is one of the greatest threats to mental health. A study by the Techniker Krankenkasse also shows that around 60% of respondents in Germany frequently experience stress (see TK 2016, 9). We can be stressed in all areas of life, but stress is the order of the day for students, especially in their studies. In the 2018 survey of RPTU students, nearly 30% report experiencing a high level of stress here at university (Lesener et al., 2018). This percentage is above the Germany-wide average of just over 25% (Grützmacher et al., 2018). Stress is thus a very relevant health issue that should be actively addressed.
Studies on the effectiveness of mindfulness exercises exist in various contexts. One advocate for the concept of mindfulness is American professor Jon Kabat-Zinn, who has tested and applied mindfulness primarily in clinical settings. There have also been some studies for stress reduction in students through specific mindful practices. A meta-analysis (2017) summarizes 19 studies that examined the effectiveness of mindfulness-based training in medical and other health students. The meta-analysis concluded that mindfulness-based interventions have a positive impact on stress, anxiety, and depression while improving mood, self-efficacy, empathy, and mindfulness (see McConvile, McAleer & Hahne, 2017). And another meta-analysis highlighting 51 studies also concluded that mindfulness-based interventions can improve factors such as stress, anxiety, depression, and well-being. Compared to other interventions such as relaxation and breathing techniques or even nutrition or exercise programs, mindfulness-based interventions show a stronger positive effect on stress or anxiety, and for factors such as depression and well-being, the different interventions come to similar effects (see Dawson et al., 2019) . Other studies also demonstrate a clear connection between the implementation of mindfulness in everyday student life and stress reduction (cf. Krautz 2019, 182).
The study situation thus confirms that mindfulness can be very helpful and meaningful. Test for yourself whether mindfulness exercises also help you to deal with stress in everyday university life. Below, we present two exercises that you can do from the comfort of your own home or even in the library. Mindfulness to go, so to speak!
