University life or building a career is an exciting journey, but it can sometimes feel like a whirlwind with new expectations and busy routines. While we cannot always change the things happening around us, we can learn to reset and respond calmly.
Mindfulness-Based Cognitive Therapy (MBCT) helps you stay present and grounded. Here are five simple practices you can use any time to feel more centred and ready for what is next.
1. The 3-minute breathing space
A short pause can help you reset and reconnect with the present moment.
Take a deep breath and ask yourself these three simple questions:
1. What is here right now?
- Notice your thoughts, emotions, and body sensations.
- Allow them to be present, just as they are
2. What is my breath doing?
- Gently bring your attention to your breathing.
- Follow the natural rhythm of your in-breath and out-breath.
3. What does my body need?
- Expand your awareness to your body as a whole.
- You may notice a need to stretch, slow down, or simply pause.
Just three minutes can help you feel more centred.
2. Name it to create space
When emotions feel strong, taking a moment to name them can bring clarity.
Try this simple MBCT practice:
- ‘Right now, my mind is producing worry’.
- ‘Right now, I am noticing tension’.
- ‘Right now, uncertainty is present’.
This simple practice helps you step back and observe what you are feeling. It creates space, allowing you to respond with greater ease and balance.
3. A small reflection
Before returning to work or study, take a brief pause.
Ask yourself ‘What is one kind thing I can do for myself or someone else today?’
This could be something small:
- Taking a meaningful break
- Reaching out to someone
- Speaking to yourself with patience
These small, intentional actions can support your overall sense of wellbeing.
4. Simple thought reset (cognitive restructuring)
When environments feel uncertain, the mind often fills gaps with worst-case scenarios. Harness the power of curiosity to examine your thoughts rather than believing them automatically:
- Notice the thought: Ask yourself, “What thought is passing through my mind right now?” Simply name it.
- Create distance: Instead of stating “This is true,” say, “I am noticing the thought that…” This reminds us that thoughts are mental events, not facts.
- Check the thought gently: Investigate the evidence. Is this the only possible interpretation? What would I say to a colleague thinking this way?
- Choose the next helpful step: Identify the next small, grounded action – whether it is reading one paragraph or responding to one email.
5. Nourishing and depleting activities
Your daily habits shape how you feel and function. Audit your daily routine by listing five activities that are nourishing and five that are depleting. Drive better results by incorporating more nourishing activities and addressing the depleting ones
For example:
- Nourishing: Enjoying a quiet cup of tea
- Depleting: Scrolling without intention
With this awareness, you can begin to make small adjustments, bringing in more of what supports your energy and gently reducing what does not.
Moving forward with understanding
Thoughts and emotions will naturally come and go. What makes a difference is the mindfulness you bring to them, and how you choose to respond. By relating to our thoughts differently, we develop the mental agility required to make tomorrow better.
This guide is put together by the School of Psychology at Curtin Dubai, to help you navigate your thoughts & emotions.
At Curtin University Dubai, your wellbeing is part of your journey. If you would like additional support, you can connect with the Student Success Centre at ssc@curtindubai.ac.ae or Counselling Services at counselling@curtindubai.ac.ae.
