According to a study by the American College Health Association, around 23% of international students reported experiencing anxiety, and 17% reported depression.
Meditation has become an essential practice for enhancing mental well-being, especially among populations exposed to high levels of stress, such as international students. For Erasmus students, studying in a foreign country represents a unique opportunity for personal and academic growth, but it also comes with significant challenges that can generate anxiety and affect performance.
Do students frequently experience anxiety?
The study by Khoshlessan and Das (2017) reveals that academic anxiety is a common issue among international students, categorized into five main types: exam anxiety, language anxiety, social anxiety, family anxiety, and presentation anxiety. The research indicates that exam anxiety is particularly high among male students, while female students tend to handle test preparation stress more effectively. Additionally, students in their first semesters report higher levels of anxiety, suggesting that the initial adaptation phase is one of the most challenging aspects of their academic experience.
Why is meditation necessary?
Meditation helps reduce anxiety levels and improve concentration—two crucial aspects for students facing cultural, linguistic, and academic changes. According to Rosen (2008), anxiety is a natural response to uncertainty and can even become a source of positive energy if managed properly. However, when it becomes overwhelmed , it can hinder effective learning and overall well-being. Meditation provides tools for emotional self-regulation and stress reduction, fostering better academic performance and a smoother adaptation to new environments.
A study published in SAGE Journals determined that focusing on a campfire—the most primitive form of meditation—reduces stress and lowers blood pressure. A meta-analysis from JAMA Internal Medicine found that meditation has moderate but noticeable effects in reducing anxiety, depression, and pain, acting as a natural analgesic. It also helps reduce self-judgment, improves emotional regulation, and consequently enhances overall mood.
Moreover, evidence suggests that this practice significantly enhances attention span and cognitive flexibility—the ability to shift one’s train of thought when the situation demands it. An article published in PNAS.org determined that electroencephalograms of Buddhist practitioners showed a significant increase in gamma waves, which are associated with the ability to focus on the present moment rather than clinging to the past or future.
There is a story that said, when asked to the Buddha, “What have you gained from meditation?” he replied, “Nothing. However, let me tell you what I have lost: anger, anxiety, depression, insecurity, and the fear of old age and death.”
To better understand these experiences, we have recorded three 360º videos that allow you to immerse yourself in each of these anxiety-inducing situations. Throughout this piece, we will discuss strategies to manage and reduce these emotional states.
Social Anxiety
Many students, especially those in exchange programs like Erasmus, struggle with socializing in an unfamiliar environment. Social anxiety can lead to fear of public speaking, difficulty making friends, or even avoiding important events and gatherings. Some ways to cope include relaxation techniques, gradual exposure to social situations, and practicing communication skills.
Family-Related Anxiety
Living far from home can create feelings of guilt, worry, or stress due to the distance from family. Family-related anxiety may stem from missing important moments or feeling pressure to meet expectations. Maintaining regular communication with loved ones, setting healthy boundaries, and seeking support from friends and professionals can be key strategies for managing this type of anxiety.
Exam Anxiety
Fear of failure, academic pressure, and excessive self-imposed expectations can trigger anxiety before and during exams. To alleviate this type of stress, it is essential to plan studies in advance, practice breathing and relaxation techniques, and adopt a more flexible mindset regarding academic results.
3D MEDITATION
To provide students with a practical tool for dealing with these challenges, we have recorded a guided meditation with 3D audio specifically designed to help Erasmus students reduce anxiety and improve their emotional well-being.
We hope this immersive experience helps you better manage these stressful moments!
