According to the American Psychological Association, 41.6% of college students have anxiety and 36.4% have depression. As a college student that experiences forms of both anxiety and depression, I like to do various things to help me cope with those feelings. Reading, writing and listening to music help me with my anxiety and depression, but what helps me the most is meditating. Meditation helps relieve stress and there are distinct types of meditation that do so.
Several types of meditation are used for specific types of stress in your life. I do “Loving-Kindness Meditation” and “Breath Awareness Meditation” to help myself relax, the methods of which come from Medical News Today.
“Loving-Kindness Meditation”
- Find time to be by yourself and find a place where you are comfortable. Once you have found the time and place, close your eyes, relax your body and take deep breaths.
- Now, imagine experiencing physical and emotional peace within yourself. Say kind things about yourself and start thanking yourself for being you. You have to focus on that feeling; breathe out all the negative feelings and breathe in positive feelings.
- The final step is to repeat three to four positive phrases about yourself and others.
This meditation can be done for as long as you need.
“Breath Awareness Meditation”
- Find a quiet and comfortable place. Relax your body and notice the sensations you feel from your surroundings. All you must do is breathe.
- Just breathe in and out. Pay attention to your breathing. When you start thinking about something else, try to start focusing on your breathing again.
This meditation can be done for at least 15 minutes a day.
Health, a fitness, nutrition and health magazine, also recommends the following meditations.
“Mindfulness Meditation” for reduced depression and anxiety
- Like all meditations, it is important to find a quiet and relaxing place to sit. Clear your mind and focus on your breathing.
- With “Mindfulness Meditation,” you need to think about what’s happening during the meditation instead of after. Do this for 10-15 minutes for a couple of weeks.
“Walking Meditation” for the body and mind
- Find a nice quiet place with nothing in the way.
- Just like in any other meditation, start by breathing. It is like the “Breath Awareness Meditation,” except you focus on the movement of your body and feet instead of your breath.
- Walk naturally and slowly with good posture. Do this for at least 10 minutes.
According to Psychology Today, professionals say that meditation is so easy to learn and is one of the only things that helps relieve people of their anxiety and depression. When you want to relax or better your mental health, sit down comfortably, clear your mind and take some deep breaths.
