The Benefits of Mindfulness Meditation: Changes in Emotional States of Depression, Anxiety, and Stress

Abstract

The research investigated the effect of mindfulness meditation on the emotional states of depression, anxiety, and stress. Additionally, we explored whether people with varying severity of depression, anxiety, and stress responded differently to mindfulness training. In order to investigate these questions, participants (n = 50) completed the Depression Anxiety and Stress Scale, 21-item version (DASS-21) before and after a 10-week mindfulness meditation program. As predicted, the severity levels of all affective measures have decreased by the end of the meditation course. Participants with severe emotional difficulties at the time of commencing the meditation course demonstrated the most notable improvement over time. These results suggest that mindfulness training is beneficial in reducing the symptoms of subclinical depression and anxiety and can substantially reduce stress. Attentional retraining and self-management aspects of mindfulness meditation, as well as relevant methodological issues are discussed.

Pranayama Meditation (Yoga Breathing) for Stress Relief: Is it Beneficial for Teachers?

“…These findings support the notion that meditation improves cognitive functioning which is supported by the literature (Jindal et al, 2013;Schreiner & Malcolm, 2008;Shonin et al,2013). The results indicated that the participants felt there was a link between their stress levels and the sense of control they felt over their emotions.…”

“…The results indicated that the participants felt there was a link between their stress levels and the sense of control they felt over their emotions. This supports Schreiner and Malcolm's (2008) claim that mindfulness meditation focuses the attention to experiences in a non-judgemental manner.…”

“…Previous quantitative studies have demonstrated the benefits of meditation and yoga for stress relief through the reduction in stress levels of participants (Huag et al, 2013;McCall, 2013;McCall et al, 2013;Schreiner & Malcolm, 2008). Similarly, the results on the PSS (Cohen, et al 1983) in the current study indicated a decrease in the perceived stress of the participants.…”

“…The positive changes that occur include a decrease in blood pressure, heart rate and oxygen metabolism which supports the notion of meditation as a form of stress relief. Schreiner and Malcolm (2008) claimed that Focused Attention Meditation (FAM) could reduce anxiety, depression, and stress along with improving cognitive functioning. Traditional Buddhist meditation programs have been examined with findings indicating participants experienced an improvement in stress levels and mood (Shonin, Van Gordon, & Griffiths, 2013).…”

Mindful Construal Diaries: A Less Anxious, More Mindful, and More Self-Compassionate Method of Eating

“…Mindfulness has been described as an awareness that emerges through purposefully paying attention to what is taking place in the present moment with a nonjudgmental attitude (Kabat-Zinn, 1990). The effects of mindfulness training through meditation have been investigated, with results suggesting that it is beneficial to mental health (e.g., reducing symptoms of depression, anxiety, and stress- Schreiner & Malcolm, 2008). Other researchers have found that mindfulness meditation assisted in weight loss (Dalen et al, 2010;Daubenmier et al, 2011;Mantzios & Wilson, 2015a).…”