Shankland Rebecca, Tessier Damien, Strub Lionel, Gauchet Aurélie, Baeyens Céline
Université Grenoble Alpes, Grenoble, France.
Grenoble Ecole de Management, Grenoble, France.
Appl Psychol Health Well Being. 2021 Feb;13(1):63-83. doi: 10.1111/aphw.12216. Epub 2020 Aug 26.
Mindfulness-based programs have been shown to be effective in reducing stress, anxiety, and depression symptoms, and enhancing well-being. However, it remains unclear whether longer formal mindfulness practices are necessary to obtain such results. We therefore aimed to assess the effectiveness of a program (FOVEA, 8 weeks, 2h/week) which was only based on brief and informal practices.
Using a switching replication design, participants (N = 139) were assigned to a FOVEA or a wait-list group, and completed the following self-report questionnaires online at three time points: perceived stress, anxiety, depression, satisfaction with life (dependent variables), and mindfulness (mediating variable). They also completed a daily practice diary.
Relative to the wait-list group, FOVEA participants showed significantly reduced perceived stress, anxiety, and depression, and increased satisfaction with life. These changes were completely mediated by increased mindfulness, and were maintained 2.5 months after the end of the program. The effect sizes were moderate to large.
These results underline the potential benefits of a mindfulness informal practices program for the general population. This type of program could constitute a first step towards more formal practices once the motivation to practice has been enhanced by the perceived benefits of brief practices.
基于正念的项目已被证明在减轻压力、焦虑和抑郁症状以及提升幸福感方面有效。然而，尚不清楚是否需要更长时间的正规正念练习才能获得这些效果。因此，我们旨在评估一个仅基于简短和非正规练习的项目（FOVEA，为期8周，每周2小时）的有效性。
采用转换复制设计，将参与者（N = 139）分配到FOVEA组或等待列表组，并在三个时间点在线完成以下自我报告问卷：感知压力、焦虑、抑郁、生活满意度（因变量）和正念（中介变量）。他们还完成了每日练习日记。
相对于等待列表组，FOVEA参与者的感知压力、焦虑和抑郁显著降低，生活满意度提高。这些变化完全由正念的增加所介导，并且在项目结束后2.5个月得以维持。效应大小为中等至较大。
这些结果强调了正念非正规练习项目对普通人群的潜在益处。一旦通过简短练习的感知益处增强了练习的动机，这种类型的项目可以构成迈向更正规练习的第一步。
