Stress can often lead to depression and anxiety in students. Studies show that 7% of men and 14% of women in their first year of post-secondary education meet the criteria for major depressive disorder, while 13% of men and 19% of women meet the criteria for a major anxiety disorder. Mindfulness techniques like body scanning, focused breathing, and observing thoughts non-judgmentally can help reduce rumination and improve mood by cultivating present-moment awareness of one's self, body, and environment. Regular mindfulness practice involves paying close attention to bodily sensations, sounds, and thoughts in a calm, accepting manner.

2. Stress and Depression
Stress can often times lead The prevalence of
to depressive and/or depression among post-
anxious states secondary students in
Canada
Examples:
Exams, midterms 7% of men and 14% of
women in their first year met
Financial matter the criteria for MDD.
Grades
Workload 13% of men and 19% of
New environment women met the criteria for a
Major Anxiety Disorder.
Living away from home
cjc-rcc.ucalgary.ca/cjc/index.php/rcc/article/download/291/633

3. Signs of …
Depression Anxiety
sad, despairing mood Persistent state of apprehension
changes in appetite and Catastrophic thinking
weight
Irritability or edginess
sleep problems
Restlessness and sleeping issue
loss of interest in Intense and sudden feelings of panic
work, hobbies, people or
sex Fear of losing control or going crazy

4. Exhaustion Funnel

6. Mindfulness is…
The awareness that emerges through paying attention on
purpose, in the present moment, and non-judgmentally to
things as they are.
Paying attention to what?
Anything but especially those aspects of life that we take for
granted or ignore.
Why does it help?
It it the opposite of ruminative thinking that makes low
moods persist and return.

7. To be mindful is to…
Become aware of:
Yourself
Your body
Your thoughts
Your environment
And the interaction they all play together!!

8. By becoming mindful, you
will…
Become aware of yourself and your environment
Live in the present moment
View thoughts as passing mental events
Turn off the autopilot
Experience things directly
Approaching instead avoiding

9. How to become mindful…
STOP and take a second to breath
LOOK around you
ANALYZE your environment as if it was completely new
LISTEN to the sounds around you
BREATH and listen and pay close attention to your
breathing patterns
Also, become aware of your routine activities (e.g.
taking the bus, washing the dishes, eating etc.)

10. Some steps of
Mindfulness Based
Therapy:
• Body Scan
• Mindfulness of
Breathing
• Mindfulness of
Thoughts and Sounds

11. What is Body Scan…
Lying down meditation …approx. 30 minutes
Daily practice
Guides us in paying attention, directly and
systematically, to each part of the body
We become more interested, intimate, and ware of
our body in the present moment
Use breathing to carry awareness to each part of
your body.
Sensory experience

12. What is Mindfulness of
Breathing…
Lying down or sitting position
Foundation of meditation
Must learn to focus, and refocus on your breath
Allows you to experience the movement of your body in the
present moment
During this time  Lots of wandering thoughts…Its OK!!
Must learn to become aware of these wandering thoughts
and pull yourself back into concentration mode

13. What is Mindfulness of
Thoughts and Sound…
Must realize that thoughts are not facts
Must realize that thoughts are temporary, not permanent
First step: Focus your awareness to shift from bodily
sensations to hearing
Become receptive to sounds around you
Do not try to find their meaning but rather their qualities
(e.g. pitch, timbre, duration)

14. What is Mindfulness of
Thoughts and Sound…
If your mind drifts away, acknowledge it and bring
yourself back to your awareness state.
Once you have become aware of the sounds around you
and do not experience them as distractions anymore,
you go on to the next step.
Let your thoughts take the center stage.
Let your thoughts come and go through your mind

15. What is Mindfulness of
Thoughts and Sound…
Become aware of when they appear, how long they last,
and when they leave your mind.
No thoughts is to be considered negative or positive…just
welcome all of them.
See your thoughts as moving clouds… do not try to hold
on to them or make them disappear.
If some thoughts bring high emotional charge, take mental
notes of their intensity but once again…..let them be!

16. Become aware of your body
sensations when you are stressed or
anxious.
Physical Note the parts of your body that
experience these sensations.
Barometer
First  Pay attention to your torso
and abdomen
Most sensitive to stress!!!!
The tune in to it and compare your
body sensations
Stress vs. Relax
If you are physical stressed,
according to your physical
barometer Take time to
BREATHHH!!!!!