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Time of India
4 days ago
- Health
- Time of India
Mindful abroad: 9 tips to stay mentally fit while studying in a new country
Studying abroad is one of the most exciting and transformative experiences a student can have. It opens doors to new cultures, friendships, and academic opportunities. However, this adventure can also bring unique mental health challenges such as homesickness, culture shock, academic pressure, and feelings of isolation. Maintaining your mental well-being while abroad is just as important as your academic success. Here are 9 practical ways to maintain your mental health while studying abroad and make the most of your experience: Establish a routine Creating a daily routine is essential for mental stability. When you have a set schedule—waking up at the same time, attending classes, scheduling study sessions, meal times, and relaxation periods—it provides structure amidst the excitement and uncertainty. A routine helps manage stress, keeps procrastination away, and makes you feel more grounded in a new environment. Explore local support services Most universities that host international students offer mental health resources such as counseling services, support groups, or workshops. Don't hesitate to reach out if you're feeling overwhelmed. Mental health professionals understand the unique struggles of studying abroad and can provide tailored advice or therapy. Early intervention can prevent small issues from becoming bigger problems. Practice mindfulness and meditation Mindfulness practices like meditation, deep breathing exercises, and yoga are proven methods to reduce anxiety and improve emotional well-being. These techniques help you stay present and calm when you feel stressed or homesick. You can start with simple guided meditation apps like Headspace, Calm, or Insight Timer, which offer short sessions perfect for busy student schedules. Engage in physical activity Physical exercise is a natural mood booster. Whether it's jogging in the park, joining a local sports team, practicing dance, or even walking around your new city, regular movement helps release endorphins—your brain's 'feel-good' chemicals. Exercise also improves sleep quality and energy levels, making it easier to handle daily challenges. Build a social network Making new friends and building a social circle is vital for emotional support abroad. Join student clubs, attend campus events, or participate in cultural or volunteer activities. These interactions foster a sense of belonging and help reduce feelings of isolation. Plus, sharing experiences with fellow students often leads to lifelong friendships. Eat well and sleep enough Nutrition and sleep directly impact mental health. Eating balanced meals with fruits, vegetables, and proteins gives your brain the nutrients it needs to function well. Trying local cuisine can be fun but aim to keep it healthy. Similarly, ensure you get 7-9 hours of quality sleep per night. Good sleep hygiene—like limiting screen time before bed and maintaining a consistent bedtime—can dramatically improve mood and cognitive function. Set realistic expectations Studying abroad can come with pressure to excel academically, socially, and culturally. It's important to remind yourself that it's okay to make mistakes or have off days. Learning to accept imperfection and giving yourself grace during setbacks reduces anxiety. Set achievable goals and celebrate small wins instead of striving for unrealistic perfection. Take time for yourself Finally, carve out 'me time' regularly. Whether it's reading a book, journaling, listening to music, or simply taking a quiet walk, personal downtime helps recharge your mental batteries. Don't overcommit to social events or academic tasks; balance is key to sustained well-being. Stay connected with family Being far from home can sometimes feel lonely, especially during tough times. Regularly connecting with family and friends via video calls, texts, or social media can provide emotional support and remind you that you're not alone. Setting a weekly video call or sharing your experiences through photos and messages helps maintain those close bonds and keeps homesickness at bay. Studying abroad can be a journey filled with growth, new perspectives, and unforgettable memories. By actively maintaining your mental health through connection, routine, self-care, and support, you can navigate the challenges and make your time abroad truly rewarding. Remember, seeking help is a sign of strength—not weakness—and taking care of yourself will help you thrive academically and personally. Ready to navigate global policies? Secure your overseas future. Get expert guidance now!
Time of India
26-05-2025
- Health
- Time of India
Meditation for seniors: A beginner's guide to finding calm
As we get older, life begins to slow down—but the mind doesn't always follow suit. From health concerns to feelings of loneliness or restlessness, seniors often face emotional challenges that can quietly affect their well-being. Meditation offers a simple and powerful tool to find calm, clarity, and connection—even if you've never tried it before. The good news? It's never too late to begin. In this guide, we break down how seniors can easily start meditating and make it a peaceful part of daily life. Why Meditation Matters in Later Life Meditation is more than just closing your eyes and sitting still. It's about training the mind to slow down and stay present. For seniors, meditation has been linked to: Lower stress and anxiety levels Improved memory and focus Better sleep and emotional resilience Greater acceptance and peace during ageing Long-term meditators had better-preserved brains as they aged, especially in areas related to memory and emotional regulation. Is Meditation Difficult? Not at All One common myth is that meditation requires silence, flexibility, or hours of sitting cross-legged. The truth is—you can meditate while sitting on a chair, lying down, or even walking slowly. What matters is consistency, not complexity. Even 5 minutes a day can bring positive change. Simple Meditation Techniques for Seniors Here are beginner-friendly practices to get started: a) Breath Awareness Meditation Sit comfortably and close your eyes. Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Tủ lạnh 2025: Nhiều lựa chọn hiện đại với giá hợp lý LocalPlan Tìm hiểu thêm Undo Gently focus on your breath—feel the air entering and leaving your nose. If your mind wanders, simply return your attention to your breath. Start with 5 minutes a day. b) Guided Meditation Listen to an audio or video that walks you through relaxation. Ideal for seniors who feel distracted or unsure where to begin. Try apps like Insight Timer or YouTube videos designed for seniors. c) Loving-Kindness Meditation (Metta) Close your eyes and repeat phrases like: 'May I be peaceful. May I be healthy. May others be safe and happy.' This builds emotional warmth and compassion. Create a Peaceful Meditation Space A calm corner can encourage daily practice. Choose a spot near a window, decorate with a candle or plant, and keep a cushion or chair ready. You can even place a small idol or spiritual symbol if that brings comfort. Tip: Light a gentle incense or play soft instrumental music to set the mood. What to Expect—and What Not To Meditation doesn't stop thoughts instantly. Don't worry if your mind wanders or feels busy. That's normal. The goal isn't to "empty" your mind but to become aware of it—without judgement. With practice, you may notice: A calmer response to stress More clarity in thoughts Improved emotional balance Think of meditation like gardening—small, daily efforts lead to beautiful results over time. Make It a Joyful Habit Set a fixed time daily—mornings or evenings work well. Keep sessions short and sweet. Join a group or invite a friend to meditate together. Pro Tip: Tie meditation to an existing habit—like right after morning tea or before your evening walk. Meditation and Spiritual Wellness For many seniors, meditation becomes a spiritual anchor, helping them connect with something greater than themselves. Whether it's God, the Universe, or simply their inner self—it nurtures a deep sense of calm, gratitude, and surrender. Age brings wisdom—but also new worries. Meditation offers a gentle pause from the noise and helps seniors reconnect with what truly matters: peace of mind, emotional strength, and joy in the present moment. One step to a healthier you—join Times Health+ Yoga and feel the change
Hans India
21-05-2025
- Health
- Hans India
World Meditation Day: The benefits of meditation for students
In today's high-pressure academic environment, students face an overwhelming range of challenges—from exam stress and tight deadlines to constant digital distractions and social expectations. These pressures can easily take a toll on mental and emotional well-being. Amidst this chaos, meditation emerges as a simple, effective, and science-backed tool to help students not only cope but thrive. At its core, meditation is the practice of training your mind to focus, become more aware, and develop clarity. It often involves techniques such as deep breathing, mindfulness, or guided visualization. Meditation is not about emptying your mind—it's about observing your thoughts without judgment and gently bringing your attention back to the present. Why should students meditate? Meditation offers numerous benefits that are particularly relevant to students: • Reduces stress and anxiety: Meditation activates the parasympathetic nervous system, calming the body and reducing the production of stress hormones like cortisol. Regular practice can help manage anxiety, especially during exam periods or major academic deadlines. • Improves focus and concentration: With digital distractions everywhere, maintaining concentration is harder than ever. Meditation helps train the brain to stay attentive and reduces mental clutter, making it easier to absorb and retain information. • Boosts memory and academic performance: Studies have shown that mindfulness practices improve working memory and cognitive flexibility, both of which are critical for learning and problem-solving. • Enhances emotional health: Meditation promotes emotional awareness, helping students respond to challenges with greater patience and self-control. It also encourages a more positive outlook, reducing feelings of frustration and burnout. • Improves sleep quality: Good sleep is essential for academic success. Meditating before bed helps calm the mind, making it easier to fall asleep and stay asleep. How to get started Starting a meditation practice is easier than many think. Begin with just 5 to 10 minutes a day. Find a quiet space, sit comfortably, and focus on your breath. Don't worry if your mind wanders—gently bring your focus back each time. Apps like Headspace, Calm, and Insight Timer offer guided meditations specifically designed for students and beginners. Conclusion Incorporating meditation into your daily routine doesn't require major time or effort—but the rewards can be life-changing. From better mental focus and emotional balance to improved academic performance and overall well-being, meditation offers students a vital tool for navigating both studies and life with greater ease and clarity.
