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  • Writer's pictureSarah Santiago

Embracing Mindfulness on Your Summer Break: Nurturing Mental Health for College Students

Updated: May 23, 2023

Summer break from college offers a wonderful opportunity to recharge, reconnect with ourselves, and prioritize our mental well-being. As a licensed therapist who deeply understands the challenges college students face, I want to emphasize the benefits of practicing mindfulness during this time. In this blog post, we'll explore tips for practicing mindfulness while on summer break and delve into the mental health benefits it can bring to college students. Let's embark on a journey of self-care and inner growth, fostering a peaceful and rejuvenating summer experience.


Understanding Mindfulness:

Mindfulness is the practice of bringing one's attention to the present moment without judgment. It involves cultivating awareness of one's thoughts, emotions, and bodily sensations, while embracing them with a sense of curiosity and acceptance. Through mindfulness, students can cultivate a mental state that is focused, calm, and non-reactive.

The Mental Health Benefits of Mindfulness for College Students:


1. Stress Reduction:

College life often brings about high levels of stress, from exams and deadlines to social pressures and future uncertainties. Students taking summer courses may continue feel the weight of these stressors throughout summer and don't get a break prior to the fall semester. Students who are not taking courses in the summer may still experience anxiety as they anticipate these stressors in the upcoming semester. Mindfulness provides a powerful antidote to stress by helping students develop a heightened awareness of their stress triggers and responses. Through mindfulness practices such as deep breathing, body scans, and meditation, students can learn to manage stress effectively, fostering a sense of calm and equanimity.

2. Improved Concentration and Focus:

Mindfulness exercises train the mind to be present and focused, which is particularly valuable for college students grappling with a myriad of distractions. By practicing mindfulness regularly, students can sharpen their ability to concentrate on lectures, readings, and assignments, leading to enhanced academic performance. Moreover, mindfulness helps students become more aware of their wandering thoughts and gently guide their attention back to the task at hand. When mindfulness is practiced during a less stressful time, such as summer break, it can be easier to adopt these skills to implement them more easily in high stress times, such as the fall semester. Think of it as playing a sport: you don't just jump into the big game, you spend lot's of time practicing to prepare for the games that matter most.

3. Emotional Well-being:

The emotional rollercoaster of college life can be intense, with feelings of anxiety, loneliness, and self-doubt being common experiences. Mindfulness equips students with the tools to navigate these emotions skillfully. By observing their thoughts and emotions with non-judgmental awareness, students can create a healthier relationship with their inner experiences. This self-compassion and emotional intelligence enable them to respond to challenging situations more effectively and cultivate a greater sense of overall well-being.

4. Improved Sleep Quality:

College students often face disrupted sleep patterns due to irregular schedules, academic pressure, and social commitments. Mindfulness can help alleviate sleep difficulties by promoting relaxation and reducing the racing thoughts that keep students awake at night. Mindful bedtime routines, deep breathing exercises, and guided meditations can create a conducive environment for better sleep, allowing students to wake up feeling refreshed and revitalized.

5. Enhanced Self-Awareness and Resilience:

Mindfulness encourages self-reflection and deepens self-awareness. By being attuned to their thoughts, emotions, and physical sensations, college students can gain a clearer understanding of themselves and their needs. This self-awareness forms the foundation for building resilience, as students become better equipped to identify and address challenges effectively. Mindfulness empowers students to embrace uncertainty, setbacks, and failures as opportunities for growth and self-improvement.


Ways to engage in mindfulness:


1. Embrace the Present Moment:

Mindfulness invites us to be fully present in the here and now, savoring each moment of our summer break. Take the time to engage in activities with a heightened sense of awareness and appreciation. Whether it's savoring the taste of a delicious meal, feeling the warmth of the sun on your skin, or enjoying a leisurely walk in nature, immersing yourself in the present moment can cultivate a sense of calm and gratitude.

2. Practice Mindful Breathing:

Mindful breathing is a simple yet powerful technique to anchor yourself in the present moment and reduce stress. Take a few minutes each day to sit comfortably, close your eyes, and focus on your breath. Observe the sensation of your breath entering and leaving your body, letting go of any distracting thoughts. This practice can help alleviate anxiety, improve concentration, and promote a sense of inner peace.

3. Engage in Mindful Movement:

Physical activity can be an excellent opportunity for mindfulness. Whether it's practicing yoga, going for a mindful walk or run, or engaging in any form of exercise, bring your awareness to the sensations in your body, the rhythm of your movements, and the connection between your body and mind. Mindful movement not only enhances physical well-being but also cultivates a deep sense of embodied presence and mental clarity.

4. Cultivate Gratitude:

During your summer break, make a conscious effort to cultivate gratitude. Take a moment each day to reflect on the things you are grateful for, whether it's the support of loved ones, the beauty of nature, or the opportunities you have. Maintaining a gratitude journal can be a helpful practice, allowing you to capture and revisit moments of gratitude throughout the summer. Gratitude fosters positive emotions, reduces stress, and enhances overall well-being.

5. Disconnect from Digital Distractions:

While technology has its benefits, it's crucial to disconnect from digital distractions during your summer break. Designate specific periods of the day to unplug from social media, emails, and notifications. Instead, engage in activities that promote mindfulness, such as reading a book, spending quality time with loved ones, exploring new hobbies, or simply allowing yourself to be present in the silence. Disconnecting from technology allows for mental rejuvenation and enhances the quality of your experiences.

6. Seek Out Mindful Moments:

Integrate mindfulness into your daily routine by seeking out mindful moments throughout the day. Whether it's taking a mindful pause before meals, engaging in mindful listening during conversations, or practicing self-compassion and self-care, these small moments of mindfulness can accumulate into profound shifts in your mental well-being. Embrace the opportunity to be fully present, compassionate, and kind to yourself and others.



In the fast-paced world of college, mindfulness serves as a powerful tool for college students to cultivate mental well-being, resilience, and self-compassion. By incorporating mindfulness into their daily routines, students can reduce stress, improve concentration, enhance emotional well-being, achieve better sleep, and develop a stronger sense of self-awareness. As they embark on their academic journey, the practice of mindfulness equips college students with invaluable skills to navigate challenges, savor the present moment, and flourish both academically and personally.




Note: This blog post is not intended to replace professional advice. If you are experiencing severe anxiety or mental health issues, it is recommended to consult with a licensed mental health professional. If you are in a crisis, please seek help immediately.



About the author: Sarah Santiago is a licensed professional counselor in Michigan. She provides therapy to Michigan college students and emerging adults (ages 18-29) virtually. Her specialties include helping clients work through anxiety, eating disorders, and improving self-confidence.







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