Over the past decade, mindfulness has become a buzzword in psychology circles. But what does it actually mean? In brief, to be mindful is to notice what is going on in the present. It is a simple idea but can have profound effects.

Research shows that mindfulness practices reduce stress by giving an individual the chance to detach from their unhelpful thoughts. By simply deciding to acknowledge unpleasant feelings and thoughts rather than fighting them, we can immediately improve our mood.

Along with other treatments, such as massage therapies, mindfulness can alleviate performance anxiety and stress in all age groups.

How mindfulness can promote academic excellence

Mindfulness doesn’t just improve subjective well-being. It has a measurable effect on cognitive performance. Even brief mindfulness interventions delivered across four days improve a person’s mood, working memory, and verbal fluency. This can have a positive effect on creativity, general engagement, and overall enjoyment of the learning process.

When practiced regularly for several weeks, mindfulness training boosts an individual’s attention span and executive functioning. It’s easy to imagine how high-achieving teens could use this to their advantage. When they are better able to focus, they can synthesize and apply new ideas.

Mindfulness also encourages resilience, which in turn means that teens become less afraid of failure. They are more likely to take risks, experiment with novel concepts, and ultimately grow in knowledge and self-confidence.

How mindfulness can help teens prepare for exams

Research conducted at the University Of Cambridge shows that mindfulness training can significantly lower exam-related stress in students. This technique has great potential for high achieving teens, who often find themselves considerable pressure to attain high marks.

Mindfulness and problem-solving

Mindfulness can also promote general problem-solving and flexibility, which may give teens an academic edge. A study published in the journal Consciousness and Cognition demonstrated that mindfulness practice directly enhances creativity.

So, what does mindfulness look like in day-to-day life?

Teens only benefit from mindfulness when they are willing to give it a try. High achieving teens are usually keen to experiment with new learning techniques, so should be receptive to mindfulness practices.

Here are three simple exercises to try:

1. Use your senses: The next time you feel stressed out, slow down and tune into your environment. Name three things you can see, smell, hear, touch, and (if possible) taste. This exercise brings you back into your body and helps you avoid engaging with unhelpful thoughts.

2. Imagine thoughts as clouds: When you feel overwhelmed, close your eyes and imagine that your thoughts are like clouds. When a new thought pops up, see it as a cloud floating across the sky. Notice that the thought soon drifts away. No thought sticks around forever.

3. Mindful breathing: Close your eyes and simply pay close attention to your breathing. Notice how your body feels when you inhale and exhale. Notice how your chest rises and falls. If your thoughts wander, just resume your focus.

Aim to spend at least a few minutes every day on these exercises. They may feel strange at first but will become second nature with practice. They can be done anywhere, even on a bus journey or in a queue at the store. Encourage your teen to use them whenever they feel overwhelmed during a study session or exam.

Author Bio

Clara Masters

Clara is an entrepreneur and content marketer. In a former life, as a corporate business executive, she relied on yoga, reflexology and other alternative practices to fight stress, anxiety and find balance. At Massageaholic.com she’s on a mission to bring massage therapy closer to those who want to live a balanced, healthy life, connecting body, mind and spirit. You can follow her on Facebook and Pinterest.