Cho Hyunju, Ryu Seokjin, Noh Jeeae, Lee Jongsun
Department of Psychology, Yeungnam University, Gyeongsan-si, South of Korea.
Department of Psychology, Kangwon National University, Chuncheon-si, South of Korea.
PLoS One. 2016 Oct 20;11(10):e0164822. doi: 10.1371/journal.pone.0164822. eCollection 2016.
The present study examined the effectiveness of daily mindful breathing practices on test anxiety of university students. A total of 36 participants were randomly assigned to one of three conditions: a training mindful breathing condition (n = 12), a training cognitive reappraisal condition (contrast group, n = 12), and a non-training condition (control group, n = 12). Each of the participants trained by themselves for 6 days after they had taken one session of education for mindful or cognitive reappraisal practices. They wrote their experiences on daily worksheets and sent it by mobile with taking pictures that were confirmed by the researcher. Before and after training, each of the participants completed a questionnaire to assess: test anxiety, positive thought, and positive affect. The results of the study showed that both mindful breathing practice and cognitive reappraisal practice yielded large effect sizes in reducing test anxiety. In addition, the mindful breathing condition scored significantly higher on positive thoughts than the cognitive reappraisal and control conditions. The findings of this study suggest that both daily mindful breathing and cognitive reappraisal practices were effective in reducing test anxiety; however, mindful breathing increased positive automatic thoughts to a greater extent than cognitive reappraisal.
本研究考察了日常正念呼吸练习对大学生考试焦虑的有效性。共有36名参与者被随机分配到三种条件之一：正念呼吸训练组（n = 12）、认知重评训练组（对照组，n = 12）和非训练组（控制组，n = 12）。在接受了一次正念或认知重评练习教育课程后，每位参与者自行训练6天。他们将自己的经历写在每日工作表上，并通过手机发送，同时附上照片供研究人员确认。在训练前后，每位参与者都完成了一份问卷，以评估考试焦虑、积极思维和积极情绪。研究结果表明，正念呼吸练习和认知重评练习在降低考试焦虑方面都产生了较大的效应量。此外，正念呼吸组在积极思维方面的得分显著高于认知重评组和控制组。本研究结果表明，日常正念呼吸和认知重评练习在降低考试焦虑方面都是有效的；然而，正念呼吸比认知重评在更大程度上增加了积极的自动思维。
