How to choose the right study techniques (Hint: Use these 5 questions)
How do you know which study techniques work? Read on to find out what's been shown to be effective.
HOW TO CHOOSE THE RIGHT STUDY TECHNIQUES
by Joyce Chong (updated 28 September 2018)
Are you facing study technique fatigue? Mind maps, rote learning, mnemonics, note-taking, re-reading, skimming, cramming…the possibilities are endless, so how do you sift through all of them and choose the ones that work? Unfortunately there is no one-size-fits-all when it comes to study techniques, however we can look to what research tells us works when it comes to enhancing academic performance.
Below we’ve put together five questions to help you choose the right study techniques.
1. DOES THE STUDY TECHNIQUE HELP you engage with the information?
Studies of memory show that the degree to which we engage with the to-be-remembered information impacts on our ability to recall the information at a later date. Specifically, the more we elaborate on what we learn – and in doing so, relate it to other known facts – the more we increase the chance of remembering at a later date.[1]
Say you’re trying to learn a list of words – Cat, Mat, Hat, Sat, Bat. One option is to rehearse the list as is (we call this rote learning), and rely on pure repetition to aid in remembering these down the track.
An alternative is to make a story from these words (e.g. The Cat in the Hat was holding a bat when it sat on the mat). This ‘story’ helps because it links all of the items together, and you have also spent time working on crafting a story and this process of engaging with the information helps it ‘stick’ in your mind more. In going the extra step to ‘make meaning’ of the information, it becomes more likely that you will recall the words.
TRY Techniques such as creating mind maps, coming up with mnemonics, or relating it to things you already know, help enrich your memory of the information down the track. Yes, it does take a bit more time, but you’re building richer links across concepts.
2. DoES THE STUDY TECHNIQUE REQUIRE YOU TO TEST yourself?
There’s a growing body of research showing it may not be enough to just make notes and re-read these notes, but that testing is important in improving recall.[2] In a study of exam performance, students who regularly sat multiple-choice and short-answer quizzes subsequently improved their performance.[3]
Why does this work? It’s believed that when we try to recall information we re-organise what is in our memory to produce an ‘answer-ready’ format, and also link it with a trigger to help prompt our memory down the track during exams.[4]
So, if you’re studying the planets in our solar system, a test question may be “What is the fifth planet from the sun?”. Coming up with this answer involves learning the relative positions of the planets which would then make it easier to answer an exam question such as “List the planets of our solar system in order starting from that closest to the sun.”.
TRY Start to put together questions designed to test your knowledge of the information you have read This could mean looking at test questions in the book, asking a friend or study-buddy to help set questions, or practising on past exam papers. Looking at different ways to test your knowledge will help you to consolidate different aspects of what you learn.
3. DoES THE STUDY TECHNIQUE HELP you monitor your progress?
It can be easy to fall into the trap of reading a mountain of lecture notes, reading through a hefty chapter, and then summarising notes to use down the track. However, studies have shown that learning about what you are learning is an integral part of performance.[2]
That is, those students who question their learning process (Do I understand what I’m reading? How does this fit in with what I already know?), and the content of what they learn (Why am I reading this? What are the take-home messages from this chapter?), are more likely to perform better in exams. Yes, by asking these questions you’re also taking time to elaborate on the to-be-remembered information, and as we’ve discussed earlier this is something that helps performance.
TRY Take an inquisitive approach to your learning - monitor your progress so that you can make changes when you notice things aren’t sinking into your memory. Focus also on integrating the new information with what you already know.
4. DOES THE STUDY TECHNIQUE INVOLVE REPETITION?
Repeating what you have learnt helps you to remember, and repeating via testing also improves your recall. Cramming is far less effective compared to regular recall over a longer period as it allows you to consolidate what you have previously learnt and also allows you to integrate newer information with existing knowledge. [2]
Time and time again we see students who make meticulous notes in the first few weeks of university, but then shelve the notes until it’s time to study for exams. In the meantime, the memory trace has faded and, come exam time, these students then go back to re-read and re-summarise what they learnt in those initial weeks.
TRY Incorporating revision as a regular part of your studies so you can refresh what you have learnt. This will also help you in subsequent weeks as you’re better able to integrate what you’re learning with what you already know.
5. does the study technique make you more efficient?
Efficient processes make for a smoother run… from streamlining your wardrobe so it’s easier to get ready in the morning, to setting up direct debiting for your regular bills so that it eliminates that hassle every month, processes and systems just make things that little bit easier.
So, to what extent does your study technique make for more efficient studying? Consider:
Developing systems for studying (for example, red ink for take-home points, blue ink for elaboration on the take-home points)
Organising your study space (documents filed away in the same spot on your computer, even keeping your stapler in the same place so that you don’t have to rummage for it every time you want to use it)
Minimising distractions and incompatible multitasking – trying to do two things simultaneously that tap the same mental resource pool actually harms your efficiency. [5]
TRY Setting aside a small chunk of time to think through what systems and processes you can put into place to make studying more efficient for you that you will actually stick to. Aim to set up systems and processes that are easy to use so that they’re more likely to become part of your routine.
Hopefully the guide that we’ve put together today helps you to choose study techniques that will work for you, and good luck with your studies! If you’d like more information on study skills to keep you boost your performance, why not check out our online exam anxiety and study preparation course Nimble Noodle?
REFERENCES
[1] Ellis, H.C., & Hunt, R.R. (1993). Fundamentals of cognitive psychology (5th ed.). Dubuque: Brown & Benchmark.
[2] Roediger, H.L., & Pyc, M.A. (2015). Inexpensive techniques to improve education: Applying cognitive psychology to enhance educational practice. Journal of Applied Research in Memory and Cognition, 1, 242-248.
[3] McDermott, K.B., Agarwal, P.K., D’Antonio, L., Roediger, H.L., & McDaniel, M.A. (2014). Both multiple-choice and short-answer quizzes enhance later exam performance in middle and high school classes. Journal of Experimental Psychology: Applied, 20, 3-21.
[4] Karicke, J.D. (2012). Retrieval-based learning: Active retrieval promotes meaningful learning. Current Directions in Psychological Science, 21, 157-163.
[5] Koch, I., Gade, M., Schuch, S., & Philipp, A.M. (2010). The role of inhibition in task switching: A review. Psychonomic Bulletin & Review, 17, 1-14.
A primer on perfectionism
Here’s a quick guide on what you need to know about perfectionism.
A PRIMER ON PERFECTIONISM
By Joyce Chong
It’s easy to think of perfectionism as one overall category in which you’re driven to achieve exceedingly high standards, and attaining the standard is like climbing to the peak of a mountain. But perfectionism is so much more complex and diverse than that. Today, we’re taking a closer look at the different ways in which we can think about perfectionism.
WHERE DOES PERFECTIONISM COMES FROM?
The cause of perfectionism is thought to be varied. [1] Genes potentially make a contribution, as suggested by studies of identical twins raised together versus those raised apart, as do parental expectations. It’s also thought that we can ‘learn’ perfectionism through mechanisms such as observation, reward (e.g. getting praised for doing well), and punishment (e.g. getting punished for failing to meet others’ expectations).
ABOUT PERFECTIONISTIC STANDARDS
We often think of perfectionism as something that is driven from within, influenced by our own high standards and driving our own behaviour. However perfectionism isn’t necessarily directed at ourselves.[2]
Perfectionism can be directed at others wherein you expect others to adhere to the high standards that you expect of them. Thus, you may expect:
Your partner to do housework a particular way;
Your family to conform to your idealised vision of how family members should relate to each other
Your friends to act in a particular way
Your children to behave how they ‘should’
In each of these situations it’s easy to see that disappointment, hurt, and anger may follow when others don’t meet your expectations.
There is also something that we call socially prescribed perfectionism, wherein we believe that others hold high expectations that we must meet. Not surprisingly, it’s been shown to be linked to a fear of negative evaluation, loneliness and shyness, lower levels of social self-esteem[3]. It has also been linked to a tendency to be perfectionistic when it comes to how one presents oneself (perfectionistic self-presentation), the perception of having received social feedback that is negative in nature, to ruminate more about having (potentially) offended others, and also feelings of depression and social anxiety.[4]
HOW IS YOUR PERFECTIONISM MANIFEST?
Perfectionism can be manifest in different ways in different domains of our lives. For instance you may see perfectionism:
Within the home, with lawns meticulously manicured, the interior and exterior cleaned spotlessly, and objects arranged ‘just so’. There may be daily, weekly, monthly, and seasonal cleaning routines that must be rigidly adhered to.
At work where you pore over every detail of every project, find it hard to delegate tasks, and set extremely high targets that you ‘must’ achieve at all costs. Long hours are typically involved in getting outcomes that meet your exacting standards.
At school or at university, where you aim for extremely high marks, relentlessly study or research to ensure that you have all the answers readily available and that you avoid making any mistakes. Your assignments keep getting reworked until they feel ‘just right’.
In hobbies, where there are multiple attempts are made to get something ‘just so’. If cooking is your thing, then it may be attempting to replicate a dish so that it looks exactly like it does in a magazine.
In sport/exercise, and not just at the lofty levels of competition. There may be multiple attempts to achieve a textbook yoga pose, or overtraining against a coach’s advice because of a desire to perfect techniques.
In self-presentation…how you speak, dress, your level of grooming, your lifestyle choices, your body weight and shape. Throw in the heightened scrutiny of social media to this mix and it’s easy to see how perfectionism can take over in a bid to maintain a perfect image.
HOW IS PERFECTIONISM MAINTAINED?
How do perfectionistic standards continue to persist given they are often unrealistically high and therefore at times unlikely to be met?
One factor is the thought process or interpretation – that a failure to meet these standards are not a reflection of the unrealistic nature of the standards themselves, but rather a reflection on your own failures. Or, if the standard is somehow achieved, then it may be discounted as being too easy and attainable by all.
Perfectionistic behaviours also reinforce the problem, as you increase your efforts to achieve the unrealistic standards. While it may pay off, it’s important to recognise that this level of effort is often difficult to sustain in the longer term.
Interestingly, procrastination also plays a part for some dealing with perfectionism. By ‘opting out’, or perhaps completing the work with insufficient time to do a decent job, the ‘blow’ of being unable to meet the unrealistic standard becomes far easier to handle.
THE IMPACT OF PERFECTIONISM
Critically, what is the impact of perfectionism? Is it something that motivates you, spurring you on to strive for excellence? When that excellence is achieved do you feel a sense of contentment and satisfaction?
Or, is perfectionism more like a rod of punishment, where you feel pressured to reach a particular standard, your motivation is driven by a fear of failure, or where achievements are quickly dismissed as being too easy and replaced by even loftier goals?
Give that perfectionism can have very different effects, the big question is what differentiates adaptive perfectionism from maladaptive – or clinical – perfectionism?
A key factor to look at is how much 'wiggle room' we give ourselves when it comes to our standards. When perfectionism is adaptive we tend to see the goals as guidelines to work tirelessly towards, however we can show some degree of flexibility when it comes to the goal that is set, whether the goals are realistic, and whether there is flexibility in the time frame within which it is to be achieved.
In contrast, when clinical perfectionism is at play goals are set unrealistically high (typically setting us up for failure), however in typical black and white thinking any deviation from the goal is viewed as failure. Clinical perfectionism leaves us constantly feeling that we’re not good enough, leading us to set even loftier goals that we are unlikely to meet. With this type of mindset is it any wonder that clinical perfectionism is linked with burnout, psychological distress, depression, and other mental health disorders?[5] To learn more about this, see our Tip Sheet in our FREE Resource Library on When Perfectionism Harms your Wellbeing.
When considering the effects of clinical perfectionism, the big question to ask yourself is…Is it really worth it?
REFERENCES
[1] Antony, M.M., & Swinson, R.P. (1998). When perfect isn’t good enough: Strategies for coping with perfectionism. Oakland: New Harbinger.
[2] Hewitt, P.L., Flett, G.L., Turnbull-Donovan, W., & Mikail, S.F. (1991). The Multidimensional Perfectionism Scale: Reliability, validity, and psychometric properties in psychiatric samples. Psychological Assessment, 3, 464-468.
[3] Flett, G.L., Hewitt, P.L., & De Rosa, T. (1996). Dimensions of perfectionism, psychosocial adjustment, and social skills. Personality and Individual Differences, 20, 143-150.
[4] Nepon, T., Flett, G.L, Hewitt, P.L., & Molnar, D.S. (2011). Perfectionism, negative social feedback, and interpersonal rumination in depression and social anxiety. Canadian Journal of Behavioural Science, 43, 297-308.
[5] Egan, S.J., Wade, T.D., Shafran, R., & Antony, M.M. (2014). Cognitive-behavioral treatment of perfectionism. New York: The Guilford Press.
Eating disorders: A quick guide
The term ‘eating disorder’ may get used often, but what constitutes an eating disorder and how is it linked to disordered eating? Read on to find out more.
EATING DISORDERS: A QUICK GUIDE
By Joyce Chong
Hot on the heels of our previous articles on Food, Mood + The Brain, and How to Really Make Diets Work we're taking a look at when your relationship with food and eating becomes unhealthy.
THERE ARE MANY DIFFERENT TYPES OF EATING DISORDERS
Eating Disorders, in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) [1] released in 2013, are grouped together with other disorders linked with food to form the diagnostic category of Feeding + Eating Disorders. Despite the varied types of disorders, they are all marked by certain commonalities, namely:
1) Disturbed pattern of eating (or eating behaviours) that leads to compromised consumption or absorption of food;
2) There exists significant impairment to functioning, be it occupational, physical, or psychosocial.
Overall, the disorders listed in the Feeding + Eating Disorders category include:
Pica where non nutritious substances (e.g. dirt, chalk) are repeatedly eaten
Rumination Disorder which involves repeatedly regurgitating (in the forms of re-chewing, re-swallowing, and spitting out) food after eating.
Avoidant/Restrictive Food Intake Disorder where problems in eating lead to weight loss or nutritional deficiencies.
Anorexia Nervosa is where there is significant restriction to dietary intake in response to an intense fear of gaining weight.
Bulimia Nervosa involves a cycle of binging and engaging in unhealthy behaviours aimed at preventing weight gain due to a heighted focus on body weight and shape.
Binge-Eating Disorder involves eating an excessive amount of food in one sitting. Unlike in Bulimia Nervosa there are no attempts to minimise weight gain through unhealthy behaviours.
Today we’ll talk a bit more about Anorexia Nervosa, Bulimia Nervosa, and Binge-Eating Disorder as these are the more common presentations that we see in our clinical work. It’s estimated that Eating Disorders affect around 9% of the Australian population.[2]
ANOREXIA, BULIMIA + BINGE-EATING DISORDER
Anorexia Nervosa refers to a condition wherein there is continued restricted intake of food, an intense fear of weight gain or behaviours that prevent weight gain, and a distorted perception of weight or shape.
Bulimia Nervosa is wherein there are recurring instances of binge eating, behaviours (e.g. vomiting, laxative/diuretic use, excessive exercising) designed to prevent weight gain, and a heightened focus on weight or shape. The binge/purge cycle must occur at least once each week for a period of 3 or more months.
Binge-Eating Disorder refers to recurring instances (at least once a week for 3 months) wherein an excessive amount of food is consumed relative to what most would consume in a similar amount of time, there’s a sense of lack of control associated with the binge, and there is significant distress associated with the bingeing.
PSYCHOLOGICAL FACTORS LINKED TO EATING DISORDERS
Several psychological mechanisms have been proposed to underlie the above eating disorders, including:[3]
Low self-esteem. Negative self-evaluations are a feature of eating disorders. They can derail positive progress by impacting on belief in capacity to change, dismissing any improvements, and impact on treatment adherence.
Overemphasis on weight and shape. One of the defining criteria for Anorexia and Bulimia (but not Binge-Eating Disorder) is an overemphasis on one’s weight and shape, typically characterised by a drive for thinness. It’s been suggested that factors contributing to this drive for thinness include gender, cultural factors, and the media.[4]
Perfectionism is another feature linked to eating disorders – in particular, the relentless pursuit of unrealistically high standards when it comes to controlling weight and shape, thus setting oneself up for failure.
Negative moods and difficulties tolerating such negative moods have been suggested as triggers for binge eating and compensatory behaviours designed to mitigate any weight gain due to bingeing.
Unhelpful thinking styles including Labelling of oneself in a negative way (weak, failure, fat), Black and White thinking wherein minor transgressions of the rigid diet are considered a complete failure, and Catastrophising where the consequence of eating a ‘bad food’ is over-exaggerated. For more on unhelpful thinking styles, check out this post.
SEEKING HELP FOR EATING DISORDERS
It’s essential for an individual with an eating disorder to seek appropriate assistance. Anorexia and Bulima, in particular, are linked with an increased risk of suicide. [1]
So if you recognise the signs in yourself or in a loved one, here are some simple steps to take:
Educate yourself on eating disorders and its challenges from a reputable website such as The Butterfly Foundation or the National Eating Disorders Collaboration.
Open up about what's going on or about how you feel, rather than trying to carry the burden on your own.
Seek assistance It’s important to get checked out when you’re dealing with an eating disorder so that you can start to make changes. Depending on the severity of the eating disorder, a hospital admission (or similar) may also be required. Getting help with an eating disorder means drawing on the skills of a whole team – including your GP, psychiatrist, nurse, dietitian or psychologist (Contact us to make an appointment).
Want more? You can connect with The Skill Collective in the following ways:
Contact us to make an individual appointment to get started on making changes.
Get access to our FREE resource library filled with exclusive tip-sheets on Wellbeing, Mental Health, and Performance that you won't find here on the blog
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REFERENCES
[1] American Psychiatric Association (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Association.
[2] http://www.nedc.com.au/eating-disorders-in-australia
[3] Fairburn, C.G., (2003). Cognitive behavior therapy for eating disorders: A “transdiagnostic” theory and treatment. Behaviour Research and Therapy, 41, 509-528.
[4] Weissman, R.S., & Bulik, C. (2007). Risk factors for Eating Disorders. American Psychologist, 62, 181-198.
Confessions of a mindfulness sceptic...
Mindfulness...it's everywhere we look, and it permeates every aspect of our lives. But is mindfulness the miracle cure it's touted to be?
confessions of a mindfulness sceptic
Mindfulness. Previously reserved solely for eastern philosophy and hardcore yoga addicts, in 2016 mindfulness has well and truly entered the mainstream.
Walk past a self-help section at a bookstore, browse a blog on wellness and healthy living, chat with the mums at the playground and no doubt before long you will find yourself confronted with someone extolling the virtues of mindfulness.
Mindfulness is taught at our schools and workplaces, it’s encouraged as a way to de-stress, get sleep, reduce anxiety and probably lose 5kg in the process. A modern panacea for pretty much anything that ails you. But is mindfulness a miracle cure or snake oil?
THE CASE FOR SCEPTICISM WHEN IT COMES TO MINDFULNESS
Now as a psychologist, this writer should be all about mindfulness. This is a golden age for mindfulness, a win for mental health! Shouldn’t I be itching to settle in to twice daily, hour-long mindfulness meditation sessions?
Maybe I should. But I’m not. Confession time – I’m just not a fan. So let me lay it all out on the table. Here are the reasons why I’m a mindfulness sceptic.
1. MINDFULNESS IS boring.
Come on, be honest now. It’s sitting there doing nothing. Deliberately doing nothing. Sure, you’re being mindful of everything that’s happening in the moment, but if you’re just sitting there, that adds up to not much. Even trying a 20 minute guided mindfulness exercise, I have to admit to boredom creeping in.
2. MINDFULNESS HAS NO CLEAR RESULT.
This is especially hard for those of us who are just a tiny bit perfectionistic and results-oriented. What if I were doing it to train my thoughts to never be negative? Well, that would be a result; that would be something worth putting in the hard yards for.
But one of the key elements of mindfulness is that you are not trying to change anything, but simply to observe. Practising true acceptance of everything you notice in the moment means that if you’re looking for a nice measurable change as a result, you’re not doing it for the right reasons.
3. MY THOUGHTS DON’T TURN OFF DURING MINDFULNESS.
Some people have the misconception that mindfulness is about learning how not to think. And it’s true, people who practice mindfulness meditations regularly do report a slowing of the mind, or a reduction in the running-like-a-freight-train type thoughts. But there’s no turning your thoughts off completely.
Trying to clear an unclearable mind? Now that sounds like a recipe for frustration.
4. I FEEL AWFUL AND IN PAIN A LOT OF THE TIME. WHY WOULD I DRAW ATTENTION TO IT WITH MINDFULNESS?
Here’s another tricky one. Mindfulness calls on you to “tune into” or be mindful of every part of your experience. Pay attention to your emotions, whether they are happiness, sadness or panic. Be present with your thoughts, whether they are saying “I am content in all situations” or “I am a worthless human being”. Bringing you closer to your experience in the moment can bring you back in touch with yourself. But it can also bring you closer to your pain.
5. I’m too lazy to be consistent ENOUGH WITH MINDFULNESS to see the benefits
Most proponents of mindfulness meditation advocate that you need to start at around two sessions a day, for 20 minutes each. And you must stick with this for around 3 months to see the benefits.
Now, is 20 minutes really all that much time? No, I guess not, but every day? For weeks on end? While I’m thinking of all the more productive things I could be doing? I’m afraid I just don’t have the staying power.
I’d say I have a pretty strong case for throwing the towel in. But in an effort to give mindfulness just one more chance, I thought I should look into the research to see just what it is about mindfulness that works. Here’s what I found:
THE BENEFITS OF MINDFULNESS: WHAT RESEARCH TELLS US
Mindfulness has been found to:
Improve concentration and mental clarity
Increase self control
Improve working memory
Increase tolerance to painful emotions
Increase kindness, acceptance and compassion towards others and self [1]
They all sound like good things, but how can we be sure it was actually practicing mindfulness that led to these changes?
Well, several studies have been conducted on people who are new to mindfulness. In these studies individuals identified what they would like to work on, such as symptoms of distress, depression or concentration. Then they are divided into two groups, with one group given mindfulness training while the other group isn’t, to test the impact that mindfulness had on the areas they would like to work on.
One such study found that mindfulness training led to fewer negative emotions, fewer depressive symptoms and less stewing over unhelpful thoughts. Those who received mindfulness training also demonstrated longer concentration span, and significantly better memory capacity.[2]
But just one study doesn’t prove much right? Well, maybe not but there have been plenty more. A recent meta-analysis (which means a study of lots of different studies) gathered together evidence from 39 different studies all testing the benefits of mindfulness that all found support for mindfulness as a way to reduce anxiety and depression. [3]
So that does sound kind of great and things seem to be swinging in favour of mindfulness. But what about all the work it takes to do mindfulness? Who has the time and dedication for that? Well, maybe it doesn’t have to be as much work as it seems. Remember the first study I told you about? Those participants only practiced mindfulness for 10 days to get those benefits.
And here’s something even more encouraging. In another study – where half of the participants received mindfulness training and the other half didn’t – all participants then watched three movie clips. One clip was a happy one, one was a distressing one, and one was a mix of both. Those who underwent mindfulness training showed more positive emotions after watching the happy clip, and fewer negative emotions after watching the mixed clip. [4]
So maybe there is some truth in mindfulness bringing your attention to your pain when you are feeling bad. But if it also means that you can feel happier during the happy times, and less sad during the sad, then maybe it’s worth it. And the best bit is yet to come. The “mindfulness training” that the people in this study did? Just one session lasting 10 minutes.
Now that’s something even a mindfulness sceptic can achieve! And that’s the thing about mindfulness. Different people have packaged it up in different ways. A lot of people who have jumped on the mindfulness bandwagon have embraced the “twice a day for at least 20 minutes” kind of regime. And if they can stick to that, that’s great.
But mindfulness isn’t just for those dedicated few. At its core, mindfulness is about paying attention. Being completely in the present as each moment unfolds, rather than having your head stuck in the past or worrying about the future. And you could do that for 30 minutes or for just 30 seconds. You could do it in a tranquil rainforest, at a party, in traffic or when surrounded by screaming toddlers. Just because your life is busy and hectic, doesn’t mean mindfulness isn’t an option for you. And as the studies have shown, maybe even a little bit of mindfulness can still be a good thing.
So now that the results are in, am I going to turn into a mindfulness fanatic, who can’t get my without my hour long meditation? Probably not. But taking time to non-judgementally tune into my thoughts, feeling and physical sensations as a quick touchstone during the day? Remembering that it’s only the present moment you have to live in, and that each moment will pass? Even a sceptic can achieve that. Now that’s something to be mindful of.
Annie
REFERENCES
[1] Davis, D.M., & Hayes, J.A. (2011). What are the benefits of mindfulness? A practice review of psychotherapy related research. Psychotherapy, 48, 198-208.
[2] Chambers, R., & Allen, N.B. (2008). The impact of intensive mindfulness training on attentional control, cognitive style and affect. Cognitive Therapy and Research 32, 303-322
[3] Hoffman, S.G., Sawyer A.T., & Oh, D. (2010). The effect of mindfulness based therapy on anxiety and depression: A metaanalytic review. Journal of Consulting and Clinical Psychology 78, 169 – 183.
[4] Erisman, S.M., & Roemer L. (2010). A preliminary investigation of the effects of experimentally induced mindfulness on emotional responding to film clips. Emotion 10, 72–82.
The life of a student athlete is truly a busy one, so how can you balance sport with studies without burning out?