The Effects of an Online Mindfulness Intervention on Perceived Stress, Depression and Anxiety in a Non-clinical Sample: A Randomised Waitlist Control Trial
Open accessAbstract
Mindfulness interventions have been shown to be effective for health and wellbeing, and delivering mindfulness programmes online may increase accessibility and reduce waiting times and associated costs; however, research assessing the effectiveness of online interventions is lacking. We sought to: (1) assess the effects of an online mindfulness intervention on perceived stress, depression and anxiety; (2) assess different facets of mindfulness (i.e. acting with awareness, describing, non-judging and non-reacting) as mechanisms of change and (3) assess whether the effect of the intervention was maintained over time. The sample was comprised of 118 adults (female, n = 95) drawn from the general population. Using a randomised waitlist control design, participants were randomised to either an intervention (INT) or waitlist control (WLC) group. Participants completed the online intervention, with the WLC group starting after a 6-week waitlist period. Participants completed measures of depression (PHQ-9), anxiety (GAD-7) and perceived stress (PSS-10) at baseline, post-treatment, 3- and 6-month follow-up. Participants who completed the mindfulness intervention ( n = 60) reported significantly lower levels of perceived stress ( d = − 1.25 [− 1.64, − 0.85]), anxiety ( d = − 1.09 [− 1.47, − 0.98]) and depression ( d = − 1.06 [− 1.44, − 0.67]), when compared with waitlist control participants ( n = 58), and these effects were maintained at follow-up. The effect of the intervention was primarily explained by increased levels of non-judging. This study provides support for online mindfulness interventions and furthers our understanding with regards to how mindfulness interventions exert their positive effects.
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A study by Querstrert et al. revealed that even a four-week training might be sufficient.
“A study by Querstrert et al. [27] revealed that even a four-week training might be sufficient.”
From The Effectiveness of a Four-Week Online Mindfulness Training Course on Individual Mindfulness Skills and Personal Perception of Stress in Company Employees Working from Home (2022) · cites this paper as [27]
The Results section (Impact of Course Completion Time; page unavailable) says participants were encouraged to finish within four weeks, but only five did. It found no outcome differences between those finishing within six weeks and those taking longer; it did not assess four-week completers separately. The Discussion (Future Research; page unavailable) suggests shorter interventions may be fruitful, but does not establish that four weeks is sufficient. (LLM, conf=0.85)
Experimental — accuracy not yet measuredThe effects of 8-week mindfulness programs can last up to several months after the end of the program.
“In previous studies, it has also been found that these effects can last up to several months after the end of the program (Khoury et al., 2015; Querstret et al., 2018).”
From Mindfulness-Based Stress Reduction Increases Mental Wellbeing and Emotion Regulation During the First Wave of the COVID-19 Pandemic: A Synchronous Online Intervention Study (2021) · cites this paper as Querstret et al., 2018
The Discussion reports that reductions in perceived stress, depression and anxiety were maintained at 3- and 6-month follow-up. But the Method asks participants to complete this online course within 4 weeks, and the Results report an average completion time of about 6 weeks; the study does not establish the claim specifically for an 8-week program. Page numbers are unavailable in our copy. (LLM, conf=0.87)
Experimental — accuracy not yet measured
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“9 | e20581 | p. 6https://www.jmir.org/2020/9/e20581 (page number not for citation purposes) XSL•FO RenderX Outcomes with validated measures Comparisons (n), gender distributionc (%F/M/other), and age Intervention approach (n)b, gender distri- butionc (%F/M/other), and age Targeted CMDaReference; country DASS-21aw, PHQ…”
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“An RCT recruited 118 participants (60 intervention group, 58 control group) from a non-clinical population and compared Be Mindful with a waiting list control (Querstret et al., 2018).”
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“There is significant evidence supporting the benefits of mindfulness for improving anxiety, stress, and wellbeing in both university and/or non-clinical samples (e.g., Kaviani et al., 2011; Demarzo et al., 2017; Cavanagh et al., 2018; Querstret et al., 2018; Chung et al., 2021).”
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“4 1 2 2 2 ++ Querstret et al (2018), United Kingdom [56]”
Patient Health Questionnaire-9 (PHQ-9)
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“This finding aligns with the results reported by Querestret et al. ( 2018), who found sig - nificant reductions in perceived stress levels through online mindfulness-based cognitive therapy programs (Querstret et al., 2018 ).”
The uptake and outcomes of an online self-help mindfulness programme during COVID-19
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Promising practices for health and wellbeing at work: A review of the evidence landscape
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“[27] revealed that even a four-week training might be sufficient.”
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“…al., 2018; Forbes et al., 2018; Gu et al., 2018; Krusche et al., 2013; Kvillemo et al., 2016; Morledge et al., 2013; Murray et al., 2015; Nguyen-Feng et al., 2017; Nissen et al., 2020; Shore et al., 2018; Trompetter et al., 2014; Querstret et al., 2017; Querstret et al., 2018; Wahbeh et al., 2016).”
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“[14] In our study, the participants chose “positive mental state” and “non-judgmental” as the most prominent themes for stress relief.”
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Evaluation of a Four-Week Online Resilience Training Program for Multiple Sclerosis Patients
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“[18] All therapy practitioners can provide MBI to those in need.”
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“Empirical work comparing Islamic-spiritual mindfulness interventions has found significant reductions in anxiety and depression through practices aligned with tazkiyah (Aldbyani, 2024; Querstret et al., 2018; Rubin et al., 2021).”
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“In addition, four RCTs that reported how reduced reactivity [34, 35], judgment [36], and enhanced acting with awareness [37] mediated the effect of MBI against waitlist or treatment-as-usual on clinical outcomes in non-psychiatric samples failed to examine treatment arm as a moderator.”
BackgroundMindfulness in a Business Context, What Future? Bibiliometric Review
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“These states have been studied through mindfulness, mainly as therapies in psychology and health (Burgdorf et al., 2019; Kaplan et al., 2017; Querstret et al., 2018; Sharma et al., 2015).”
Mindfulness as an intervention after multisystem trauma
Clement, E., Murphy, P., Lee, A. S. Y., Ericson, A. D., Gratton, C., Clements, T. W., Ryan, J. F., Kim, M. J., Ball, C. G., & Widder, S. L. (2020) · Trauma · doi:10.1177/1460408620961014 · Cited by 3 · see citing works
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“While a study used a four-week online mindfulness intervention in which participants were required to complete 20-30 minutes of daily practice (Querstret et al., 2018).”
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“This has been used in other studies (e.g. McNeil et al., 1999; Querstret et al., 2018) and has the added bene fi t of not withholding access to an intervention that could be potentially bene fi cial to the community.”
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Mindfulness in the business context: a multi-level model
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Effect of meditation on online college students’ stress and anxiety levels
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Feasibility of Mindfulness for Burn Survivors and Parents of Children with Burns
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“Apart from this, amid rapidly growing interest in work-place mindfulness, there is a need to examine the effects of a promising new technology for cultivating the well-being of employees through online mindfulness training (Querstret et al., 2018).”
Intervención online basada en mindfulness para la gestión del estrés en alumnado universitario
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Enhancing constructive communication in the digital age through “textual healing,” a mindfulness app
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“Utilization of a waitlist control re fl ects prior studies examining mindfulness interventions delivered digitally (Querstret et al., 2018; van Emmerik et al., 2018).”
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“Querstret et al. [70] reported large effect sizes for reductions in stress, anxiety, and depression following a mindfulness intervention over time.”
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Development and evaluation of a wellbeing structural model for health sciences students
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Effectiveness of Online Mindfulness Training for People Experiencing Mental Illness
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Designing comparison and control groups
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“The waitlist control design has inherent limitations (Bluth et al., 2016; Querstret et al., 2018).”
- Authors
- Querstret, D., Cropley, M., & Fife-Schaw, C.
- Affiliations
- University of Surrey (GB)
- Corresponding author
- Querstret, Dawn
- Venue
- Mindfulness
- Published
- 2018-05-02
- Volume
- 9
- Issue
- 6
- Pages
- 1825-1836
- ISSN
- 1868-8527 (ISSN-L)
- 1868-8535
- PMC
- PMC6244637
- OpenAlex
- W2802354969
- Cited by
- 103
- References
- 48
- Citations by year
- 2026: 9 · 2025: 17 · 2024: 18 · 2023: 16 · 2022: 16 · 2021: 10 · 2020: 11 · 2019: 4 · 2018: 2
- FWCI
- 7.93
- Type
- journal article
- Language
- en
- Open access
- hybrid
- doi.org
- Licence
- Locations
- Mindfulness (publishedVersion, cc-by)
- Europe PMC (PubMed Central) (publishedVersion, other-oa)
- PubMed Central (publishedVersion, cc-by)
- PubMed (publishedVersion)
- Surrey Research Insight Open Access (The University of Surrey) (submittedVersion)
- Funders
- University of Surrey
- Topics
- Social Sciences › Psychology › Clinical Psychology › Mindfulness and Compassion Interventions
- Social Sciences › Psychology › Applied Psychology › Digital Mental Health Interventions
- Social Sciences › Psychology › Social Psychology › Psychological Well-being and Life Satisfaction
- Keywords
- online mindfulness intervention, perceived stress, depression, anxiety, non-judgment, mechanisms of change, non-clinical adults, maintenance of intervention effects, waitlist control
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