摘 要
近年来，大学生学业压力日益增加，已成为影响其心理健康的重要因素。正念冥想作为一种心理干预手段，被认为具有缓解压力和提升心理健康的潜力。本研究旨在探讨正念冥想对减轻大学生学业压力的实际效果。研究采用随机对照试验设计，选取某大学200名学生作为样本，随机分为实验组和对照组。实验组接受为期八周的正念冥想训练，每周两次，每次60分钟；对照组则继续日常学习活动。通过问卷调查和生理指标测量（如心率变异性和皮质醇水平）评估学业压力的变化。结果显示，实验组学生在学业压力感知、焦虑水平和抑郁症状方面显著低于对照组。此外，实验组的生理指标也显示出更佳的压力应对能力。本研究的创新点在于结合了主观感受和客观生理指标的综合评估方法，为正念冥想在教育领域的应用提供了科学依据。主要贡献在于揭示了正念冥想对大学生学业压力的积极影响，并提出了具体的实施方案和评估标准，为高校心理健康教育提供了新的思路和方法。
关键词：正念冥想;学业压力;心理健康
In recent years, the increasing academic pressure has become an important factor affecting their mental health. Mindfulness meditation, as a psychological intervention is considered to have the potential to relieve stress and improve mental health. This study aimed to investigate the practical effect of mindfulness meditation on reducing academic stress in college students. The study used a randomized controlled trial design, with a sample of 200 students from a university and randomly divided into experimental group and control group. The experimental group received eight weeks of mindfulness meditation training twice a week for 60 minutes; the control group continued their daily learning activities. Changes in academic stress were assessed by questionnaires and physiological measures (e. g., heart rate variability and cortisol levels). The results showed that students in the experimental group were significantly lower in academic stress perception, anxiety level and depressive symptoms than in the control group. In addition, the physiological indicators of the experimental group also showed a better stress coping ability. The innovation of this study is the comprehensive evaluation method combining subjective feelings and ob jective physiological indicators, which provides a scientific basis for the application of mindfulness meditation in the field of education. The main contribution is to reveal the positive impact of mindfulness meditation on the academic stress of college students, and put forward specific implementation plans and evaluation criteria, which provide new ideas and methods for mental health education in colleges and universities.
Keywords：Mindful meditation; academic stress; mental health
目 录
引 言 1
第一章 正念冥想的理论基础与实践方法 2
1.1 正念冥想的定义与历史发展 2
1.2 正念冥想的核心理论框架 2
1.3 正念冥想的实践方法与步骤 3
第二章 大学生学业压力的现状与成因分析 4
2.1 大学生学业压力的普遍性调查 4
2.2 学业压力的主要来源分析 4
2.3 学业压力对大学生心理健康的影响 5
第三章 正念冥想对减轻大学生学业压力的实证研究 6
3.1 研究设计与方法论概述 6
3.2 实验组与对照组的设置与数据收集 6
3.3 正念冥想对学业压力的短期效果分析 7
3.4 正念冥想对学业压力的长期效果追踪 7
第四章 正念冥想在减轻大学生学业压力的应用策略 9
4.1 基于实证研究的策略总结 9
4.2 高校推广正念冥想的可行性分析 9
4.3 教师与学生在正念冥想中的角色定位 10
4.4 未来研究方向与政策建议 10
结 论 12
参考文献 13
致 谢 14
