Feeling stressed? Anxious?在学校，工作或生活的压力上，这是完全正常的，但是有几种方法可以实施基于正念的压力，以阻止事情变得过于压倒性。
Mindfulness is a great way to take a breather and chillax your mind and body! We’ve summarised what mindfulness really is, how it can help and some quick and easy mindfulness tricks that you can do everyday.
让我们开始！
What is Mindfulness?
How Mindfulness Works
Five Ways to Implement Mindfulness Daily
提示基于正念的压力减轻的技巧
What is Mindfulness?
Mindfulness is more than just sitting around and staying quiet. It centralises onbeing fully aware in the present moment, while allowing your thoughts and feelings to flow without distraction or judgement.
Lots ofresearchhas shown that mindfulness is an effective way to regulate stress and anxiety through both physical and emotional means.
There are many ways to practice mindfulness based stress reduction but there arethree key principlesthat all mindfulness activity follow:
- Intentionto instil awareness and repeat it
- Attention现在,让你的思想,emotions and feelings arise
- Attitude那是非判断性，开放式和友善的
正念有5种方法
Mindfulness’ ultimate benefit is how it改变您与自己和环境中他人的联系方式. Let’s see how mindfulness can work to reduce your stress and anxiety for you!
这里有five of many specific waysmindfulness can help with your stress and anxiety.
#1: Regulate and process your emotions
Interestingly,科学家们have found thatmindfulness can alter your brain structure to regulate emotions and handle stress better呢更具体地说，它减少了杏仁核的活性，杏仁核是大脑中控制压力的区域，从而减轻了压力。
正念及其情感调节可能会变得非常crucial for your senior years of high schoolwhere the never-ending assessments and exams can lead tostress at an all-time high.So, it’s never too early to start!
#2: Build and use healthier coping strategies
Mindfulness meditation gives you time to think through the situation by being in the present, thuspreventing you from making rash decisions.Research已经表明，那些更了解其存在的人更有可能use strategies that will result in better health and well-beingin response to stressful events.
这意味着有了正念，您将能够发展study tactics that are more productive and effective for you without burning out—increasing the likelihood of improving your marks!
#3: Increase focus on school assignments and exams
With mindfulness and its stress alleviation,you becomeless distractedwhen it comes to work, allowing you to get into the zone or flow with a clear and open mind. This consistent workflow can really help you by disciplining yourself tostudy when you need to according to schedule,allowing space for other stuff like your hobbies, friends and more!
This clarity can also help you with coming up withnew, interesting and creative ideas for your assessmentsthat can wow your teachers! It can also be really useful during revisions for exams asyou pay more attention when you’re studying,使您不太可能忘记笔记。
#4: Listen to what your body needs
Oftentimes, we tend to neglect what our body wants or needs us to do. Mindfulness can help youcentre into your thoughts and feelings to actually hear what your body is asking you to provideto prevent pain or further health implications.
This can be incredibly crucial for your HSC years to防止倦怠，as students can often neglect their own mental and physical health to get the grade they want. At the end of the day,it’s your health that is the most important!
#5: Transform your attitude towards stress
Mindfulness can really help youfeel more in control压力很大，最终transform the way you perceive and react to these kinds of situations.For example, you may come to see how stress can actually be a positive driving force to make you work more efficiently.
This can be extremely important, not only in your high school life, but also in the real world where criticism and stressful situations are very common. Ultimately, it helpsyou build resilienceto take on whatever the world throws at you!
5 Ways You Can Implement Mindfulness in Your Daily Lives
The easiest way to start practicing mindfulness based stress reduction is tosit down in a quiet place and let your thoughts, feelings and sensations come as they are.如果您自己做这件事，请随时下载任何正念应用程序的课程。
If you don’t have time to allocate to practicing mindfulness, here are5 easy ways you can integrate it into your daily routine:
#1: Walking between classes
Mindfulness can transform your everyday boring activities into an insightful experience! As you are walking to your next class,尝试专注于您从经验中的感觉。
Note how each step feels under your soles, the sunshine hitting your back or the noise of the tree leaves rustling to the wind. If you catch yourself drifting away in your thoughts, pull yourself back into the moment bydrawing your attention back to your breathing as you walk.
#2: Talking to your friends
You can also practice mindfulness when you’re talking with your friends! Whenever you feel like you and your friend are entering a heated argument,try to listen to your friends without judging them first.
By paying attention to them rather than forming a defence in your head, you canfully grasp what your friend is communicating and react in a more kind and compassionate manner.当您开始听别人而不是与他们争论时，这可以建立您的友谊earning their trust!
#3: Preparing for big exams or presentations
如果您在进行重大评估之前感到担心或压力，请为自己找到一些空间，并磨练自己的感受。Let any negative emotions flow and accept them as what you are feeling, and not who you are.
You can also centre your focus on your body’s reaction to stress to relax it. Whether it be a clenched fist, sweaty neck or goosebumps, acknowledge them and accept them and you will find thatyour body will start to calm down and release that stress.
#4: Eating a meal
If you’re eating a delicious meal, it can be really easy to practice mindfulness!Try focusing on what you feel as you eat your food—think about the mouthfeel, the taste and the smell. Name your emotions as you bite into and chew your food.
这真的可以help you live in the moment and notice all the little thingsthat make food so yummy, but also clear and empty your mind for the day!
#5: Before you sleep
If you absolutely have no time at all for mindfulness meditation, you can always do it before you fall asleep. As you lay in bed at night,turn off your devices and notice what you think or feel.You can start by noting your breathing and how your body feels against the mattress, then allow your thoughts to flow.
Sleep meditation needs to come naturally,so don’t force it!Let your thoughts flow as they come.
5 Mindfulness Based Stress Reduction Tips and Tricks
You’re not alone —starting to practice mindfulness can be difficultfor a lot of beginners but here aresome tips and tricks我们必须帮助您开始正念过程：
＃1：提醒自己，你不是你的想法
We beat ourselves up over our thoughts very often, but practicingmindfulness is all about accepting what you think and feel as the way they are—and this includesall things good and bad!
Just remind yourself thatwhatever you think does not define who you are.Your thoughts do not actually represent the truth nor do they need you to act on them. Instead, letting go of your mind is a step towardsgetting to know yourself better!
#2: Focus on your breathing
Whenever you feel yourself getting distracted or drawn away from your mindfulness time, you can always pull yourself back byfocusing on your breathing.It doesn’t need to be during meditation time too, asyou can do this whenever you’re implementing mindfulness in your everyday activitiessuch as walking, eating and sleeping!
#3: Get creative
正念不仅限于仅仅坐下来保持安静 -you can implement mindfulness in almost everything you do!
Don’t feel afraid to try practicing mindfulness in everything you do,especially in the most boring activities that make you tune out or sleep.It’s actually those moments where you can really strengthen your awareness!
#4: Prioritise mindfulness
Mindfulness is a very powerful tool, not only for high school but for your own self-development too! So, it is highly important thatyou schedule to practice mindfulness everyday.
它不需要花很长时间,它可以很容易地be afive minute session or during one of your everyday activities.
#5: Keep meditating!
Mindfulness and its results can take a while to really come about but don’t let this discourage you from continuing!It’s a process of getting to know yourselffor self-development.
These results can be highly rewardingin the end as it really helps you tackle any stressful situation as acalm, kind and collected adult.
Mindfulness based stress reduction can ultimately help you handle anxiety and worries throughimproving your emotional regulation, response and development.Through this, you are able to集中精力在您的作业和任务上aware of your physical health needs to prevent burnout.
In the long-term, it willimprove your perception and attitude towards stress in preparation for your career and life高中毕业后！
Share this with your friends if you find this useful! Hope our advice helps!
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凯特·林恩·劳（Kate Lynn Law）graduated in 2017 with an all rounders HSC award and an ATAR of 97.65. Passionate about mentoring, she enjoys working with high school students to improve their academic, work and life skills in preparation for the HSC and what comes next. An avid blogger, Kate had administered a creative writing page for over 2000 people since 2013, writing to an international audience since her early teenage years.
