Top

Gepubliceerd in:

06-10-2020 | ORIGINAL PAPER

Effects of Length of Mindfulness Practice on Mindfulness, Depression, Anxiety, and Stress: a Randomized Controlled Experiment

Auteurs: Sarah Strohmaier, Fergal W. Jones, James E. Cane

Gepubliceerd in: Mindfulness | Uitgave 1/2021

Abstract

Objectives

Mindfulness-based programs (MBPs) vary in length of mindfulness practices included. It might be expected that longer practice leads to greater benefits in terms of increased mindfulness and decreased psychological distress. However, the evidence for such dose–response effects is mixed and generally does not support such strong causal conclusions given its correlational nature. Therefore, the current study sought to clarify which length of mindfulness practice led to greater benefits using an experimental design.

Methods

Participants (N = 71; 71.8% female), who were healthy adults with limited prior mindfulness practice experience, were randomized to either (i) four longer (20-min) mindfulness practices, (ii) four shorter (5-min) mindfulness practices, or (iii) an audiobook control group. All sessions were held in-person over a 2-week period, each group listened to the same total length of material each session, and participants refrained from formal mindfulness practice outside of sessions.

Results

Both longer and shorter practice significantly improved trait mindfulness, depression, anxiety, and stress compared with controls. Unexpectedly, shorter practice had a significantly greater effect on trait mindfulness (d = 2.17; p < .001) and stress (d = − 1.18; p < .01) than longer practice, with a trend in the same direction for depression and anxiety. Mediation analysis findings were mixed.

Conclusions

Even a relatively small amount of mindfulness practice can be beneficial and shorter practices may initially be more helpful for novice practitioners in MBPs with minimal teacher contact. Further research is needed to examine such dose–response effects when teacher involvement is greater and over the longer term.

Trial Registration

ClinicalTrials.gov pre-registration identifier: NCT03797599

vorige artikel Mindfulness as a Moderator in the Relation Among Core Belief Disruption, Rumination, Posttraumatic Symptoms, and Growth

volgende artikel Four Element Meditation

Alleen toegankelijk voor geautoriseerde gebruikers

Baer, R. A., Carmody, J., & Hunsinger, M. (2012). Weekly change in mindfulness and perceived stress in a mindfulness-based stress reduction program. Journal of Clinical Psychology, 68(7), 755–765. https://doi.org/10.1002/jclp.21865.CrossRefPubMed

Banerjee, M., Cavanagh, K., & Strauss, C. (2017). A qualitative study with healthcare staff exploring the facilitators and barriers to engaging in a self-help mindfulness-based intervention. Mindfulness, 8, 1653–1664. https://doi.org/10.1007/s12671-017-0740-z.CrossRefPubMedPubMedCentral

Basso, J. C., McHale, A., Ende, V., Oberlin, D. J., & Suzuki, W. A. (2019). Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behavioural Brain Research, 356, 208–220. https://doi.org/10.1016/j.bbr.2018.08.023.CrossRefPubMed

Beattie, M., Hankonen, N., Salo, G., Knittle, K., & Volanen, S.-M. (2019). Applying behavioral theory to increase mindfulness practice among adolescents: an exploratory intervention study using a within trial RCT design. Mindfulness, 10, 312–324. https://doi.org/10.1007/s12671-018-0976-2.CrossRef

Berghoff, C. R., Wheeless, L. E., Ritzert, T. R., Wooley, C. M., & Forsyth, J. P. (2017). Mindfulness meditation adherence in a college sample: comparison of a 10-min versus 20-min 2-week daily practice. Mindfulness, 8, 1513–1521. https://doi.org/10.1007/s12671-017-0717-y.CrossRef

Birtwell, K., Williams, K., van Marwijk, H., Armitage, C. J., & Sheffield, D. (2019). An exploration of formal and informal mindfulness practice and associations with wellbeing. Mindfulness, 10(1), 89–99. https://doi.org/10.1007/s12671-018-0951-y.CrossRefPubMed

Bostock, S., Crosswell, A. D., Prather, A. A., & Steptoe, A. (2018). Mindfulness on-the-go: effects of a mindfulness meditation app on work stress and well-being. Journal of Occupational Health Psychology, 24(1), 127–138. https://doi.org/10.1037/ocp0000118.

Bryson, B. (2003). A short history of nearly everything. Corgi Audio Books.

Cavanagh, K., Strauss, C., Cicconi, F., Griffiths, N., Wyper, A., & Jones, F. (2013). A randomized controlled trial of a brief online mindfulness-based intervention. Behavior Research and Therapy, 51, 573–578. https://doi.org/10.1016/j.brat.2013.06.003.CrossRef

Clark-Carter, D. (1997). Doing quantitative psychological research: from design to report. Oxford: Taylor & Francis.

Crane, R. S., Brewer, J., Feldman, C., Kabat-Zinn, J., Santorelli, S., Williams, J. M. G., & Kuyken, W. (2017). What defines mindfulness-based programs? The warp and the weft. Psychological Medicine, 47(6), 990–999. https://doi.org/10.1017/S0033291716003317.CrossRefPubMed

Crosswell, A. D., Coccia, M., & Epel, E. S. (2020). Mind wandering and stress: when you don’t like the present moment. Emotion, 20(3), 403–412. https://doi.org/10.1037/emo0000548.CrossRefPubMed

Del Re, A. C., Fluckinger, C., Goldberg, S. B., & Hoyt, W. T. (2013). Monitoring mindfulness practice quality: an important consideration in mindfulness practice. Psychotherapy Research, 23(1), 54–66. https://doi.org/10.1080/10503307.2012.729275.CrossRefPubMed

Desbordes, G., Gard, T., Hoge, E. A., Hölzel, B. K., Kerr, C., Laar, S. W., Olendzki, A., & Vago, D. R. (2015). Moving beyond mindfulness: defining equanimity as an outcome measure in meditation and contemplative research. Mindfulness, 6, 356–372. https://doi.org/10.1007/s12671-013-0269-8.CrossRef

Diz, A. P., Carvajal-Rodriguez, A., & Skibinski, D. O. F. (2011). Multiple hypothesis testing in proteomics: a strategy for experimental work. Molecular & Cellular Proteomics, 10(3), 1–10. https://doi.org/10.1074/mcp.M110.004374.CrossRef

Dobkin, P. L., Irving, J. A., & Amar, S. (2012). For whom may participation in a mindfulness-based stress reduction program be contraindicated? Mindfulness, 3(1), 44–50. https://doi.org/10.1007/s12671-011-0079-9.CrossRef

Flett, J. A. M., Hayne, H., Riordan, B. C., Thompson, L. M., & Conner, T. S. (2019). Mobile mindfulness meditation: a randomized controlled trial of the effect of two popular apps on mental health. Mindfulness, 10(5), 863–876. https://doi.org/10.1007/s12671-018-1050-9.CrossRef

Frewen, P., Hargraves, H., DePierro, J., D’Anrea, Q., & Flodrowski, L. (2016). Meditation Breath Attention Scores (MBAS): development and investigation of an internet-based assessment of focused attention during meditation practice. Psychological Assessment, 28(7), 830–840. https://doi.org/10.1037/pas0000283.CrossRefPubMed

Galesic, M., & Bosnjak, M. (2009). Effects of questionnaire length on participation and indicators of response quality in a web survey. Public Opinion Quarterly, 73(2), 349–360. https://doi.org/10.1093/poq/nfp031.CrossRef

Goldberg, S. B., Del Re, A. C., Hoyt, W. T., & Davis, J. M. (2014). The secret ingredient in mindfulness interventions? A case for practice quality over quantity. Journal of Counseling Psychology, 61(3), 491–497. https://doi.org/10.1037/cou0000032.CrossRefPubMedPubMedCentral

Goldberg, S. B., Tucker, R. P., Greene, P. A., Davidson, R. J., Wampold, B. E., Kearney, D. J., & Simpson, T. L. (2018). Mindfulness-based interventions for psychiatric disorders: a systematic review and meta-analysis. Clinical Psychology Review, 59, 52–60. https://doi.org/10.1016/j.cpr.2017.10.011.CrossRefPubMed

Greenberg, J., Braun, T. D., Schneider, M. L., Finkelstein-Fox, L., Conboy, L. A., Schifano, E. D., Park, C., & Lazar, S. W. (2018). Is less more? A randomized comparison of home practice time in a mind-body program. Behaviour Research and Therapy, 111, 52–56. https://doi.org/10.1016/j.brat.2018.10.003.CrossRefPubMedPubMedCentral

Gu, J., Strauss, C., Bond, R., & Cavanagh, K. (2015). How do mindfulness-based cognitive therapy and mindfulness-based stress reduction improve mental health and wellbeing? A systematic review and meta-analysis of mediation studies. Clinical Psychology Review, 37, 1–12. https://doi.org/10.1016/j.cpr.2015.01.006.CrossRefPubMed

Gu, J., Strauss, C., Crane, C., Barnhofer, T., Karl, A., Cavanagh, K., & Kuyken, W. (2016). Examining the factor structure of the 39-item and 15-item versions of the Five Facet Mindfulness Questionnaire before and after mindfulness-based cognitive therapy for people with recurrent depression. Psychological Assessment, 28(7), 791. https://doi.org/10.1037/pas0000263.CrossRefPubMedPubMedCentral

Hayes, A.F. (2019). PROCESS macro (Version 3.4) [Computer software]. http://processmacro.org. Accessed 18 Mar 2020.

Henry, J. D., & Crawford, J. R. (2005). The short-form version of the Depression Anxiety Stress Scales (DASS-21): construct validity and normative data in a large non-clinical sample. British Journal of Clinical Psychology, 44, 227–239. https://doi.org/10.1348/014466505X29657.CrossRefPubMed

Huppert, F. A., & Johnson, D. M. (2010). A controlled trial of mindfulness training in schools: the importance of practice for an impact on well-being. The Journal of Positive Psychology, 5(4), 264–274. https://doi.org/10.1080/17439761003794148.CrossRef

IBM Corp. (2016). IBM SPSS statistics for Windows (version 24.0) [Computer software] Armonk. https://www-01.ibm.com/support/docview.wss?uid=swg21476197. Accessed 9 Dec 2020.

Ireland, M. J., Day, J. J., & Clough, B. A. (2018). Exploring scale validity and measurement invariance of the Toronto Mindfulness Scale across levels of meditation experience and proficiency. Journal of Clinical Psychology, 75(3), 445–461. https://doi.org/10.1002/jclp.22709.CrossRefPubMed

Janssen, M., Heerkens, Y., Kuijer, W., van der Heijden, B., & Engels, J. (2018). Effects of mindfulness-based stress reduction on employees’ mental health: a systematic review. PLoS One, 13(1), e0191332. https://doi.org/10.1371/journal.pone.0191332.CrossRefPubMedPubMedCentral

Johnson, C., Burke, C., Brinkman, S., & Wade, T. (2016). Effectiveness of a school-based mindfulness program for transdiagnostic prevention in young adolescents. Behavior Research and Therapy, 81, 1–11. https://doi.org/10.1016/j.brat.2016.03.002.CrossRef

Jones, F. W., Strauss, C., & Cavanagh, K. (2016). Self-help mindfulness-based cognitive therapy. In S. Eisendrath (Ed.), Mindfulness-based cognitive therapy: innovative approaches (pp. 113–121). Springer.

Kabat-Zinn, J. (1990). Full catastrophe living. Dell Publishing.

Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., Chapleau, M. A., Paquin, K., & Hofman, S. G. (2013). Mindfulness-based therapy: a comprehensive meta-analysis. Clinical Psychology Review, 33, 763–771. https://doi.org/10.1016/j.cpr.2013.05.005.CrossRefPubMed

Kiken, L. G., Garland, E. L., Bluth, K., Palsson, O. S., & Gaylords, S. A. (2015). From state to trait: trajectories of state mindfulness in meditation during intervention predict changes in trait mindfulness. Personality and Individual Differences, 81, 41–46. https://doi.org/10.1016/j.paid.2014.12.044.CrossRefPubMedPubMedCentral

Kuyken, W., Weare, K., Ukoumunne, O. C., Vicary, R., Motton, N., Burnett, R., Cullen, C., Hennelly, S., & Huppert, F. (2013). Effectiveness of the mindfulness in schools program: non-randomised controlled feasibility study. The British Journal of Psychiatry, 203(2), 126–131. https://doi.org/10.1192/bjp.bp.113.126649.CrossRefPubMed

Lau, M. A., Bishop, S. R., Segal, Z. V., Buis, T., Anderson, N. D., Carlson, L., Shapiro, S., & Carmody, J. (2006). The Toronto Mindfulness Scale: development and validation. Journal of Clinical Psychology, 62(12), 1445–1467. https://doi.org/10.1002/jclp.20326.CrossRefPubMed

Lloyd, A., White, R., Eames, C., & Crane, R. (2018). The utility of home-practice in mindfulness-based group interventions: a systematic review. Mindfulness, 9, 673–692. https://doi.org/10.1007/s12671-017-0813-z.CrossRefPubMed

Mahmood, L., Hopthrow, T., & de Moura, R. G. (2016). A moment of mindfulness: computer-mediated mindfulness practice increases state mindfulness. PLoS One, 11(4), e0153923. https://doi.org/10.1371/journal.pone.0153923.CrossRefPubMedPubMedCentral

Mair, P., & Wilcox, R. (2019). Robust statistical methods in R using the WRS2 package. Behavior Research Methods, 52, 464–488. https://doi.org/10.3758/s13428-019-01246-w.

McHugh, M. L. (2012). Interrater reliability: the kappa statistic. Biochemica Medica, 22(3), 276–282.CrossRef

Medvedev, O. N., Krägeloh, C. U., Narayanan, A., & Siegert, R. J. (2017). Measuring mindfulness: applying generalizability theory to distinguish between state and trait. Mindfulness, 8(4), 1036–1046. https://doi.org/10.1007/s12671-017-0679-0.CrossRef

Moher, D., Schulz, K. F., & Altman, D. G. (2001). The CONSORT statement: revised recommendations for improving the quality of reports of parallel-group randomized trials. Annals of Internal Medicine, 134, 657–662. https://doi.org/10.1186/1471-2288-1-2.CrossRefPubMed

Nakagawa, S. (2004). A farewell to Bonferroni: the problems of low statistical power and publication bias. Behavioural Ecology, 15(6), 1044–1045. https://doi.org/10.1093/beheco/arh107.CrossRef

Parsons, C. E., Crane, C., Parsons, L. J., Fjorback, L. O., & Kuyken, W. (2017). Home practice in mindfulness-based cognitive therapy and mindfulness-based stress reduction: a systematic review and meta-analysis of participants’ mindfulness practice and its association with outcomes. Behaviour Research and Therapy, 95, 29–41. https://doi.org/10.1016/j.brat.2017.05.004.CrossRefPubMedPubMedCentral

Podsakoff, P. M., MacKenzie, S. B., Lee, J. Y., & Podsakoff, N. P. (2003). Common method biases in behavioral research: a critical review of the literature and recommended remedies. Journal of Applied Psychology, 88(5), 879–903. https://doi.org/10.1037/0021-9010.88.5.879.CrossRefPubMed

Quach, D., Gibler, R. C., & Mano, K. E. J. (2017). Does home practice compliance make a difference in the effectiveness of mindfulness interventions for adolescents? Mindfulness, 8(2), 495–504. https://doi.org/10.1007/s12671-016-0624-7.CrossRef

Ribeiro, L., Atchley, R. M., & Oken, B. S. (2018). Adherence to practice of mindfulness in novice meditators: practices chosen, amount of time practiced, and long-term effects following a mindfulness-based intervention. Mindfulness, 9(2), 401–411. https://doi.org/10.1007/s12671-017-0781-3.CrossRefPubMed

Segal, Z. V., Williams, M. G., & Teasdale, J. D. (2013). Mindfulness-based cognitive therapy for depression: a new approach to preventing relapse (2^nd ed). The Guildford Press.

Shapiro, S. L., Carlson, L. E., Astin, J. A., & Freedman, B. (2006). Mechanisms of mindfulness. Journal of Clinical Psychology, 62(3), 373–386. https://doi.org/10.1002/jclp.20237.CrossRefPubMed

Spijkerman, M. P. J., Pots, W. T. M., & Bohlmeijer, E. T. (2016). Effectiveness of online mindfulness-based interventions in improving mental health: a review and meta-analysis of randomized controlled trials. Clinical Psychology Review, 45, 102–114. https://doi.org/10.1016/j.cpr.2016.03.009.CrossRefPubMed

Strohmaier, S. (2020). The relationship between doses of mindfulness-based programs and depression, anxiety, stress, and mindfulness: a dose-response meta-regression of randomized controlled trials. Mindfulness, 11(6), 1315–1335. https://doi.org/10.1007/s12671-020-01319-4.CrossRef

Teasdale, J. D. (1999). Metacognition, mindfulness and the modification of mood disorders. Clinical Psychology and Psychotherapy, 6, 146–155. https://doi.org/10.1002/(SICI)1099-0879(199905)6:2<146::AID-CPP195>3.0.CO;2-E.CrossRef

The R Foundation for Statistical Computing (2019). [Computer program]. https://www.r-project.org/foundation/. Accessed 11 Dec 2019.

Vettese, L. C., Toneatto, T., Stea, J. N., Nguyen, L., & Wang, J. J. (2009). Do mindfulness meditation participants do their homework? And does it make a difference? A review of the empirical evidence. Journal of Cognitive Psychotherapy: An International Quarterly, 23(3), 198–225. https://doi.org/10.1891/0889-8391.23.3.198.CrossRef

Volanen, S.-M., Lassander, M., Hankonen, N., Santalahti, P., Hintsanen, M., Simonsen, N., Raevuori, A., Mullola, S., Vahlberg, T., But, A., & Suominen, S. (2020). Healthy learning mind - effectiveness of a mindfulness program on mental health compared to a relaxation program and teaching as usual in schools: a cluster-randomised controlled trial. Journal of Affective Disorders, 260, 660–669. https://doi.org/10.1016/j.jad.2019.08.087.CrossRefPubMed

Weber, R. P. (1990). Basic content analysis. (2nd ed.) Newbury Park.

Williams, J. M. G. (2008). Mindfulness, depression and modes of mind. Cognitive Therapy and Research, 32, 721. https://doi.org/10.1007/s10608-008-9204-z.CrossRef

Titel: Effects of Length of Mindfulness Practice on Mindfulness, Depression, Anxiety, and Stress: a Randomized Controlled Experiment
Auteurs: Sarah Strohmaier
Fergal W. Jones
James E. Cane
Publicatiedatum: 06-10-2020
Uitgeverij: Springer US
Gepubliceerd in: Mindfulness / Uitgave 1/2021
Print ISSN: 1868-8527
Elektronisch ISSN: 1868-8535
DOI: https://doi.org/10.1007/s12671-020-01512-5

Andere artikelen Uitgave 1/2021

A Randomized Clinical Trial of a Modified Mindfulness-Based Cognitive Therapy for Children Hospitalized with Cancer

ORIGINAL PAPER

Keeping Things in Perspective

ORTHOGONAL ROTATION IN CONSCIOUSNESS

Emotion Socialization and Young Adult Internalizing Symptoms: the Roles of Mindfulness and Emotion Regulation

ORIGINAL PAPER

Mindfulness as a Moderator in the Relation Among Core Belief Disruption, Rumination, Posttraumatic Symptoms, and Growth

ORIGINAL PAPER

Development and Validation of the Equanimity Scale-16

ORIGINAL PAPER

The Role of Engagement in Mindfulness-Based Cognitive Therapy for the Prevention of Depressive Relapse/Recurrence in Perinatal Women

ORIGINAL PAPER