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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. [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]
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“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
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Feasibility of Mindfulness for Burn Survivors and Parents of Children with Burns
Papamikrouli, E., Kool, M. B., van Schie, C. H. M., & Loey, N. E. E. V. (2023) · European Burn Journal · doi:10.3390/ebj4020020 · Cited by 1
Dinesh, T. K., & Shetty, A. (2023) · Vision The Journal of Business Perspective · doi:10.1177/09722629231191312 · Cited by 2
“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
Camacho, C. R., & Delgado, M. G. (2024) · International Journal of Developmental and Educational Psychology Revista INFAD de psicología · doi:10.17060/ijodaep.2024.n1.v1.2649 · Cited by 1
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Enhancing constructive communication in the digital age through “textual healing,” a mindfulness app
Trub, L. R., Ahokas, R., Hubert, Z. M., & Starks, T. J. (2024) · Journal of Social and Personal Relationships · doi:10.1177/02654075241293824 · Cited by 1
“Utilization of a waitlist control re fl ects prior studies examining mindfulness interventions delivered digitally (Querstret et al., 2018; van Emmerik et al., 2018).”
Yan, K., Ikani, N., Yusainy, C., Witteman, C. L. M., & Spijker, J. (2025) · Trials · doi:10.1186/s13063-025-08858-y · Cited by 2
“Querstret et al. [70] reported large effect sizes for reductions in stress, anxiety, and depression following a mindfulness intervention over time.”
Vainre, M., Dalgleish, T., Watson, P., Haag, C., Dercon, Q., Galante, J., & Hitchcock, C. (2024) · BMJ Mental Health · doi:10.1136/bmjment-2023-300885 · Cited by 3
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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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Contributions of Mindfulness to the Treatment of Anxiety
Papenfuss, I., & Ostafin, B. D. (2025) · Springer eBooks · doi:10.1007/978-3-031-91451-5_16
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Crivelli, D., & Vignati, B. (2025) · Brain Sciences · doi:10.3390/brainsci15111194 · Cited by 1
“…and perceived well-being, their widespread use as sole outcome measures introduces significant limitations [40,41,44–46, 48 –52 ,54 ,56 ,57 ,60, And again, although the triadic framework introduced in this review includes physical fitness as one of the foundational pillars of subjective…”
Nathanson, E. W., Rispoli, K. M., & Ramazon, N. H. (2025) · Journal of Child and Family Studies · doi:10.1007/s10826-025-03210-z
“We hypothe - sized that parents would show significantly decreased over - all stress immediately following the MBSR intervention because there were large effect sizes found for the Be Mind - ful online intervention in the general population (Krusche et al., 2012, 2013; Querstret et al., 2018 ).”
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Designing comparison and control groups
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Ding, X., Cheng, X., Liu, Y., & Li, Q. (2026) · Mindfulness · doi:10.1007/s12671-026-02863-1
“The waitlist control design has inherent limitations (Bluth et al., 2016; Querstret et al., 2018).”
Metadata
- 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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