4 mindfulness exercises to manage school project stress

You have a project due in 2 weeks. What topic do you pick? Where do you start? The project is important for your final grade and you haven't started! You're thinking:

You're not alone! In one study, 66% of high school students reported grades and academic performance as a source of their stress.

The good news is that research also shows that teenagers were able to relieve stress through mindfulness exercises. But what is mindfulness and how does it help with stress?

Mindfulness simply means to be fully present in the moment, focusing your attention on your surroundings and the present moment without judgment.

The best part? Mindfulness can be practiced in different ways! You can add mindfulness to any activity like eating, brushing your teeth, or sipping tea by simply focusing your attention on it.

Research has found that mindfulness has an effect on the stress pathways in the brain and can reduce stress and help with regulating emotions.

Okay, so it helps with stress, but how do you practice mindfulness exercises?

You might wonder, "Why do I need to exercise something I naturally do without trying?" Mindful breathing exercises can help you calm down by taking your focus from the source of stress to your breathing.

How to Practice Mindful Breathing:

1. Find a comfortable place to sit. Straighten your back and place your hands wherever comfortable. Allow your body to relax.

2. Slowly bring your attention to your sensations. What does it feel like to sit on the floor or chair? Think of the different sensations your body is experiencing in the moment.

3. Focus on your breath. Follow the path your breath takes as it enters your body when you inhale and exhale. Notice how you breathe naturally without attempting to change your flow.

4. It's normal to get distracted and find your mind wandering. Gently redirect your focus back to your breath without judgment.

5. Stay in this position for 5-7 minutes. When you're done, slowly bring your focus back to your whole body and end with appreciation for yourself for taking the time for self-love.

Try It Out!

Don't let your project take your breath away! If you catch yourself holding your breath from stress, take a moment for a breathing exercise to clear your mind and get that oxygen flowing to your brain.

Can you really practice mindfulness while walking? Of course!

Mindfulness can be practiced in different ways and mindful walking is another great way to relieve stress. It might seem cliche, but walking mindfully and slowing down to "smell the roses" can help bring down big emotions.

How to Practice Mindful Walking:

1. Choose a quiet and peaceful path where you can walk back and forth. It can be indoors or outdoors.

2. Walk or wheel yourself for 20-40 feet and pause for a moment. Breathe deeply and when you're ready, turn around and move in the opposite direction.

3. Focus on the different sensations you experience. The lifting, moving, and placing of each foot or the movement of your hands on the hand rims of your wheelchair as you push forward.

4. If you find your mind wandering, gently guide it back to the different sensations you feel in your movement or the sounds in your surroundings.

Try It Out!

Whether you're at the library researching for your project or stressing about it in your room, take some time to go for a walk!

Visualization is a mindfulness exercise where you direct your attention to a mental picture that brings you a feeling of peace and joy. Picturing yourself accomplishing your goals is a great way to motivate you, boost your confidence, and relieve stress.

How to Practice Visualization:

1. Lie down or sit in a comfortable position. You may close or open your eyes. Take a few deep breaths and feel your body relax as you exhale.

2. Picture your project in vivid detail and imagine how it feels to complete it. What does it look like?

3. Use your different senses to add details. What do you hear your teacher say to you? What do you eat/drink to celebrate your completion? What grades do you see?

4. Immerse yourself in your mental picture and stay there for as long as you'd like to. When you're ready, open your eyes to gently exit the mental image.

Try It Out!

Picture this: You've completed your project on time and it's your submission day. You submit your project and present it in front of the class. Your teacher loves your project and you get the grades you were hoping for!

Body scanning is a mindfulness exercise where you gradually bring your attention to different parts of the body, starting from the head or toes.

A body scan can not only help with stress but also provide relief from the physical tension it can cause.

How To Do A Body Scan:

1. Lie down or sit in a comfortable position. You may close or open your eyes. Take a few deep breaths and feel your body relax as you exhale.

2. Slowly bring all your focus to your feet.Notice any sensations you feel in your toes. What does it feel like to have your feet on the bed or floor?

3. Gently move your focus upwards from the feet, moving on to your knees, abdomen, shoulder, neck, and head. Hold your attention and notice the sensations in each body part.

4. Focus on the whole body as one unit and connect all the sensations together. Take a few deep breaths and slowly open your eyes.

Try It Out!

Take some time for a body scan to relieve any physical strain on your body like a stiff neck or tight shoulders from hours of working on your project.

Hannah is on her lunch break and stressed about her presentation after lunch, even though she has prepared well for it. What can Hannah do to help herself calm down?

A. Finish her lunch faster and practice her presentation several times.

B. Visualize worst-case scenarios so she's mentally prepared for any challenges.

C. Focus on her lunch and think about the taste, texture, and smell of her food.

D. Picture herself confidently presenting and feeling accomplished.

School projects can be stressful, but you've got this! By taking some time to practice mindfulness exercises, you'll be able to clear your mind, recenter your focus, and tackle your project with clarity and confidence.