Brief digital mindfulness interventions show lasting impact on depression

An experimental study of individuals experiencing emotional distress found that brief digital mindfulness-based interventions can effectively reduce depression, primarily by fostering nonreactivity to inner experiences. The researchers tested three types of interventions—mindfulness alone, a multicomponent mindfulness-based intervention, and a multicomponent mindfulness-based intervention with human support—and found that all three led to improvements in depressive symptoms compared to a control group. The findings were published in Mindfulness.

Brief mindfulness-based interventions (MBIs) are structured, short-term programs designed to teach mindfulness skills over a limited timeframe, typically ranging from a single session to a few weeks. These programs aim to cultivate present-moment awareness, emotional regulation, and a nonjudgmental attitude toward thoughts and feelings. They often include guided meditations, breathing exercises, and body awareness practices.

Due to their accessibility and time efficiency, brief MBIs are increasingly implemented in clinical, educational, and workplace settings. Research suggests that even short-duration MBIs can reduce stress, anxiety, and depressive symptoms. Although not as comprehensive as longer mindfulness programs, brief MBIs still offer meaningful psychological benefits, especially for individuals who may not have the time or resources for extended interventions.

Lead author Yuan Zheng and colleagues highlight that digital MBIs—those delivered through websites or mobile apps—have several advantages over in-person programs, including greater scalability, standardization, and anonymity. To investigate how different components influence the effectiveness of digital MBIs, the researchers tested four types of self-help interventions and a waitlist control.

The study involved 375 Chinese adults experiencing emotional distress but with no history of mental illness. Participants had an average age of 28, and 84% were women. Most (66%) had no prior mindfulness experience. They were recruited through social media advertisements promoting an online emotion regulation program.

Participants were randomly assigned to one of five groups. One group received mindfulness training alone (MA). A second group completed a multicomponent intervention combining mindfulness and non-mindfulness practices (MM), while a third group received the same multicomponent intervention with additional human support via a chat group (MM-H). A fourth group practiced non-mindfulness cognitive techniques alone, and a fifth group was placed on a waitlist and received no intervention during the study period.

All interventions were delivered over 22 days via a secure website, with a maximum duration of 25 days. The mindfulness-only group completed 21 days of guided meditation (10–15 minutes daily) and supplementary reading on mindfulness. The cognitive practice group received exercises based on positive psychology and cognitive-behavioral therapy. The multicomponent groups combined both approaches, with the MM-H group also receiving professional support through WeChat from a trained facilitator.

Participants completed assessments of depression, mental well-being, and mindfulness before and after the intervention, as well as one and three months later. They also evaluated the feasibility of the intervention they received.

Results showed that all three mindfulness-based interventions significantly reduced depressive symptoms and increased nonreactivity—a core component of mindfulness reflecting the ability to experience internal thoughts and emotions without becoming overwhelmed. These improvements were small to medium in size. Notably, only the multicomponent groups (MM and MM-H) maintained reductions in depression at the three-month follow-up. The improvements in the mindfulness-alone group faded over time.

Other aspects of mindfulness, such as observing, describing, nonjudging, and acting with awareness, did not show consistent improvement across groups. Mental well-being scores also did not differ significantly from the waitlist control, suggesting that the brief intervention may not have had a strong impact on broader well-being outcomes.

According to the authors, “Brief digital MBIs can effectively reduce depression, with nonreacting as a key mediator. The mediating role of observing in well-being may depend on intervention components. Combining mindfulness, non-mindfulness practices, and human support may enhance long-term effects on depression. Targeting nonreacting and observing in MBIs may facilitate improvements in depression and well-being, respectively.”

The study provides valuable insight into how digital MBIs work and which components are most effective. However, it also has limitations. All outcomes were based on self-report questionnaires, which are vulnerable to bias. Participants likely knew which intervention they were receiving, increasing the possibility of expectancy effects or the Hawthorne effect—where people modify their behavior because they know they are being studied.

The paper, “The Effects of Non‑Mindfulness Practices and Human Support on Depression, Mental Well‑Being, and Mindfulness in Digital Mindfulness‑Based Interventions: A Four‑Armed Randomized Dismantling Trial,” was authored by Yuan Zheng, Zenan Dou, Tingting Guo, Yunheng Wang, and Xianglong Zeng.