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Developing Mindfulness in College Students Through Movement-Based Courses: Effects on Self-Regulatory Self-Efficacy, Mood, Stress, and Sleep Quality
Open accessAbstract
OBJECTIVE: This study examined whether mindfulness increased through participation in movement-based courses and whether changes in self-regulatory self-efficacy, mood, and perceived stress mediated the relationship between increased mindfulness and better sleep. PARTICIPANTS: 166 college students enrolled in the 2007-2008 academic year in 15 week classes in Pilates, Taiji quan, or GYROKINESIS. METHODS: At beginning, middle, and end of the semester, participants completed measures of mindfulness, self-regulatory self-efficacy, mood, perceived stress, and sleep quality. RESULTS: Total mindfulness scores and mindfulness subscales increased overall. Greater changes in mindfulness were directly related to better sleep quality at the end of the semester after adjusting for sleep disturbance at the beginning. Tiredness, Negative Arousal, Relaxation, and Perceived Stress mediated the effect of increased mindfulness on improved sleep. CONCLUSIONS: Movement-based courses can increase mindfulness. Increased mindfulness accounts for changes in mood and perceived stress, which explain, in part, improved sleep quality.
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“several studies showed that mindfulness-based interventions improve the quality of sleep (typical index of well-being) and reduce the incidence of insomnia and sleep disorders20–22.”
From Mindfulness-based online intervention increases well-being and decreases stress after Covid-19 lockdown (2022) · cites this paper as [20]
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“The majority of the studies were cross-sectional (n=32) with only two longitudinal studies [37,42] including one intervention study [37].”
From A systematic review and meta-analysis of poor sleep, insomnia symptoms and stress in undergraduate students (2022) · cites this paper as [37]
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“The geographical location of the studies varied widely with the majority of (n=15) studies conducted in North America [37,44,46-58].”
From A systematic review and meta-analysis of poor sleep, insomnia symptoms and stress in undergraduate students (2022) · cites this paper as [37]
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“Ten of the 34 [29,35-43] studies were included after study authors provided clarifications, statistics, or additional data by email.”
From A systematic review and meta-analysis of poor sleep, insomnia symptoms and stress in undergraduate students (2022) · cites this paper as [37]
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Developmental Context and Treatment Principles for ADHD Among College Students
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“The evaluation of resilience and coping strategies could be helpful in selecting intervention programs to alleviate negative emotionality (and, if applicable, burnout) among university students, even using mindfulness interventions (Hoge et al., 2007; Caldwell et al., 2010; Lorenz et al., 2010).”
BackgroundThe challenges and mental health issues of academic trainees
Eleftheriades, R., Fiala, C., & Pasic, M. D. (2020) · F1000Research · doi:10.12688/f1000research.21066.1 · Cited by 112
Executive function and self-regulation mediate dispositional mindfulness and well-being
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Relations Among Mindfulness, Achievement-Related Self-Regulation, and Achievement Emotions
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“What might be the mechanism by which mindfulness is associated with achievementrelated self-regulation and adaptive emotional experience? Evidence for boosted working memory capacity (Jha et al. 2010), self-control ( Caldwell et al. 2010 ), and attentional control (Napoli et al. 2005) following the cultivation of mind…”
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“…Monitoring (Davidson and Kaszniak, 2015; Kiken et al., 2015), integrative mind-body practices such as yoga, tai chi and qigong (Schure et al., 2008; Caldwell et al., 2010) and particular exercises developed within the traditions of Dialectical Behavior Therapy (Perroud et al., 2012) and Acceptance…”
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“, 1996) and mindfulness (Brown & Ryan, 2003; Caldwell et al., 2010; Schoormans & Nyklicek, 2011) to be negatively associated with mental health symptoms and extends this research by replicating these findings in a sample from Ghana.”
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“Previous studies have reported a significant improvement in sleep quality after performing 12e15 week long Pilates exercises (Leopoldino et al., 2012; Caldwell et al., 2009, 2010).”
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“Dispositional mindfulness can be fostered by clinical interventions such as mindfulness-based stress reduction (MBSR) (Carmody & Baer, 2008; Kabat-Zinn, 1990) as well as by non-clinical mind-body practices such as yoga (Brisbon & Lowery, 2011), Pilates (Caldwell, Harrison, Adams, Quin, & Greeson, 2010) or tai chi (Cal…”
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“Body movement-oriented techniques like walking meditation, Kum Nye, Yoga, or Qigong as well as sitting meditation techniques in which the meditator directs his or her attention to a mantra or visualization are likewise expected to strengthen or facilitate the development of mindfulness (Caldwell et al. 2010; Shelov et…”
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“The finding that the quality of sleep can be improved by increasing the level of mindfulness through physical exercise is consistent with previous research results (Caldwell et al., 2010).”
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“In addition, mindful learning may enhance flow experience which leads to goal achievement (Kee and Wang, 2008; Reid, 2011), which may, further, carry effects on self-efficacy (Caldwell et al., 2010) and mastery experience (Bakosh et al., 2016) during game-based creativity learning.”
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“…among students (Hanley et al., 2015), and with higher counselling self-efficacy among trainee counsellors (Butts & Gutierrez, 2018; Greason & Cashwell, 2009), coping self-efficacy (Fallah, 2017) and general self-efficacy (Chang et al., 2004; Caldwell et al., 2010; Charoensukmongkol, 2014).”
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Attention Regulation Framework
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“Corroborating results from multiple studies, researchers have found that students who held higher online learning efficacy beliefs were more motivated, engaged, and exhibited increased learner control (Alqurashi, 2016; Caldwell et al., 2010; Taipjutorus, 2014).”
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Trait mindfulness and cross‐cultural sales performance: The role of perceived cultural distance
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Sleepless in school: The role of social determinants of sleep health among college students
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“Such interventions may begin with health literacy initiatives to improve college students’ knowledge about the importance of sleep and associated negative outcomes to health and grades, in addition to policy implementations to allow for campus-wide opportunities, such as campus-based cognitive behavioral therapybased…”
BackgroundEffects of different sleeping patterns on academic performance in medical school students
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BackgroundTolnai, N., Szabó, Z., Köteles, F. G., & Szabó, A. (2016) · Physiology & Behavior · doi:10.1016/j.physbeh.2016.05.025 · Cited by 41
“Although the positive effects of Pilates training in mindfulness were previously reported (Caldwell et al., 2013, 2010), in the current inquiry the noted slight increase in mindfulness did not reach statistical significance.”
BackgroundCaldwell, K. L., Bergman, S. M., Collier, S. R., Triplett, N. T., Quin, R., Bergquist, J., & Pieper, C. F. (2016) · Nature and Science of Sleep · doi:10.2147/nss.s117392 · Cited by 39
“Earlier cohort control studies recruited students enrolled in TCC courses for academic credit.(17,18) Over 80% of the students completed these courses, and the research measures at three time points during the semester.”
MethodSelf-citationEnsuring College Student Success Through Mindfulness-Based Classes: Just Breathe
Mahfouz, J., Levitan, J., Schussler, D. L., Broderick, T., Dvorakova, K., Argusti, M., & Greenberg, M. T. (2018) · College student affairs journal · doi:10.1353/csj.2018.0000 · Cited by 38
“Our study affirms previous findings showing the efficacy of mindfulness programs for stress reduction (Caldwell et al., 2010; Mathew et al., 2010).”
ResultPan, B., Fan, S., Wang, Y., & Li, Y. (2022) · Frontiers in Psychology · doi:10.3389/fpsyg.2022.973103 · Cited by 46
“In addition, a study on physical education and mindfulness of college students found that college students can develop mindfulness through physical education courses, which can have a certain impact on self-efficacy (Caldwell et al., 2010).”
BackgroundMindfulness Based Tinnitus Stress Reduction Pilot Study: A Symptom Perception-Shift Program
Gans, J. J., O’Sullivan, P., & Bircheff, V. (2014) · Mindfulness · doi:10.1007/s12671-012-0184-4 · Cited by 36
Associations of Five Facets of Mindfulness With Self-Regulation in College Students
MacDonald, H. Z. (2021) · Psychological Reports · doi:10.1177/0033294120937438 · Cited by 40
Tai Chi exercise improves working memory capacity and emotion regulation ability
Wang, Y., Tian, J., & Yang, Q. (2023) · Frontiers in Psychology · doi:10.3389/fpsyg.2023.1047544 · Cited by 40
Wen, F., Zhu, J.-L., Ye, H., Li, L.-Y., Ma, Z., Wen, X.-X., & Zuo, B. (2020) · Journal of Affective Disorders · doi:10.1016/j.jad.2020.12.047 · Cited by 41
Engineering students' noncognitive and affective factors: Group differences from cluster analysis
Scheidt, M., Godwin, A., Berger, E., Chen, J., Self, B., Widmann, J. M., & Gates, A. Q. (2021) · Journal of Engineering Education · doi:10.1002/jee.20386 · Cited by 35
“…improve focus, sleep, emotional self-regulation, self-control, relationships, executive functioning, and resilience to adversities and stressors (Caldwell et al., 2010; Meiklejohn et al., 2012; A. E. Parker, Kupersmidt, et al., 2014), although most studies were conducted with participants from…”
ResultAvvenuti, G., Leo, A., Cecchetti, L., Franco, M. F., Travis, F. T., Caramella, D., Bernardi, G., Ricciardi, E., & Pietrini, P. (2020) · Brain and Cognition · doi:10.1016/j.bandc.2020.105517 · Cited by 34
Rantanen, J., Lyyra, P., Feldt, T., Villi, M., & Parviainen, T. M. (2021) · Frontiers in Psychology · doi:10.3389/fpsyg.2021.607172 · Cited by 47
“According to it, emotional experiences and reactions can be divided into two dominant dimensions, negative and positive affect; the former refers to a temperamental tendency for negative mood states such as distress and dissatisfaction, and the latter to a temperamental tendency for positive mood states such as enthus…”
BackgroundEffects of taichi on physical and psychological health of college students: A systematic review
Qi, F., Soh, K. G., Nasiruddin, N. J. M., & Mai, Y. (2022) · Frontiers in Physiology · doi:10.3389/fphys.2022.1008604 · Cited by 39
“However, eight studies did not mention the Taichi styles and were considered as 24 Yang style as explained by the search results and study characteristics above (Caldwell et al., 2010; Gao et al., 2012; Cao et al., 2014; Shi et al., 2014; Robert-Mccomb et al., 2015; Gallego et al., 2016; Sui et al., 2018; Wang, 2021).”
BackgroundMethodInfluentialPilates and Mindfulness: A Qualitative Study
Adams, M., Caldwell, K. L., Atkins, L., & Quin, R. (2012) · Journal of Dance Education · doi:10.1080/15290824.2012.636222 · Cited by 33
“Given the growing interest in somatic methods as complementary practices that integrate well with dance training (Ahearn 2006; Batson 2007, 2009; Caldwell et al. 2010; Eddy 2006; Kearns 2010), more and more dance programs are choosing to offer an array of somatic classes such as Pilates,…”
BackgroundSelf-citationMindfulness and Young Adult Dating Relationship Stability: a Longitudinal Path Analysis
Khaddouma, A., & Gordon, K. C. (2018) · Mindfulness · doi:10.1007/s12671-018-0901-8 · Cited by 33
Danitz, S. B., Suvak, M. K., & Orsillo, S. M. (2016) · Behavior Therapy · doi:10.1016/j.beth.2016.03.002 · Cited by 33
Yuan, G., Xu, W., Liu, Z., Liu, C., Li, W., & An, Y. (2018) · Journal of Aggression Maltreatment & Trauma · doi:10.1080/10926771.2018.1433258 · Cited by 30
Relating Flow, Mindfulness, Cognitive Flexibility, and Postformal Thought: Two Studies
Sinnott, J. D., Hilton, S., Wood, M. J., & Douglas, D. (2018) · Journal of Adult Development · doi:10.1007/s10804-018-9320-2 · Cited by 41
Pizarro, J. J., Basabe, N., Amutio, A., Telletxea, S., Harizmendi, M., & Gordon, W. V. (2019) · Mindfulness · doi:10.1007/s12671-019-01200-z · Cited by 39
Xie, W., Lu, D., Liu, S., Li, J., & Li, R. (2024) · Preventive Medicine · doi:10.1016/j.ypmed.2024.107955 · Cited by 37
Hill, J. M., Vernig, P. M., Lee, J. K., Brown, C., & Orsillo, S. M. (2011) · Journal of Clinical Psychology · doi:10.1002/jclp.20813 · Cited by 33
Dispositional Mindfulness and Memory Problems: the Role of Perceived Stress and Sleep Quality
Brisbon, N. M., & Lachman, M. E. (2016) · Mindfulness · doi:10.1007/s12671-016-0607-8 · Cited by 34
“Apart from meditative practice, dispositional mindfulness has been shown to have positive relationships with sleep quality (Caldwell et al. 2010; Howell et al. 2008, 2010).”
BackgroundPhilips, K., Brintz, C., MOSS, K. L., & Gaylord, S. A. (2019) · Global Advances in Health and Medicine · doi:10.1177/2164956119879367 · Cited by 32
“The 20-item total 4DMS is a validated scale measuring 4 indices of mood, which has been used in previous studies on well-being in college students.(13,38,40) The mood dimensions were grouped according to the following: “Relaxation” (eg, Peaceful and Tranquil); “Tiredness” (eg, Exhausted and Weary); “Negative Arousal”…”
MethodRizer, C., Fagan, M. H., Kilmon, C., & Rath, L. L. (2016) · American Journal of Health Education · doi:10.1080/19325037.2015.1111176 · Cited by 32
“It has also been shown that mindfulness training decreases anxiety and increases empathy among nursing students(12) and that mindfulness training through the incorporation of movement based courses, such as pilates, Taiji quan, or Gyrokinesis improves mood and decreases perceived stress in college students.(19) Though…”
BackgroundTang, N., Han, L., Yang, P., Yanhui, Z., & Zhang, H. (2019) · International Journal of Nursing Sciences · doi:10.1016/j.ijnss.2019.03.004 · Cited by 30
Bayır, B., & Aylaz, R. (2020) · Applied Nursing Research · doi:10.1016/j.apnr.2020.151354 · Cited by 30
Effects of comprehensive sleep management on sleep quality in university students in mainland China
Gao, R., Lv, Y., Li, X., Zhou, K., Jin, X., Dang, S., & Li, N. (2014) · Sleep and Biological Rhythms · doi:10.1111/sbr.12063 · Cited by 29
Relationship between hostility and subjective sleep quality
Tsuchiyama, K., Terao, T., Wang, Y., Hoaki, N., & Goto, S. (2013) · Psychiatry Research · doi:10.1016/j.psychres.2013.03.019 · Cited by 29
Hansen, M. J., Trujillo, D. J., Boland, D. L., & MacKinnon, J. L. (2014) · Journal of College Student Retention Research Theory & Practice · doi:10.2190/cs.16.1.c · Cited by 37
Effect of brief mindfulness induction on university athletes’ sleep quality following night training
Li, C., Kee, Y. H., & Lam, L. S. (2018) · Frontiers in Psychology · doi:10.3389/fpsyg.2018.00508 · Cited by 28
“Since psychosocial stress has been known to impair sleep (Akerstedt, 2006), it is not surprising that extant research suggests that mindfulnessrelated practice could be an effective approach for preventing and combating sleep-related problems (e.g., Shapiro et al., 2003; Carlson et al., 2004; Caldwell et al., 2010; Ci…”
BackgroundResultInfluentialNedeljković, M., Wirtz, P. H., & Ausfeld‐Hafter, B. (2012) · Mindfulness · doi:10.1007/s12671-012-0092-7 · Cited by 29
“The influence of Taiji practice on self-attributed mindfulness in a broader context has been examined by Caldwell et al. (2010).”
BackgroundResultInfluentialKhaddouma, A. M., Gordon, K. C., & Bolden, J. (2015) · Couple and Family Psychology Research and Practice · doi:10.1037/cfp0000035 · Cited by 32
Personal Transformation Process of Mental Health Relief Workers in Sichuan Earthquake
Ren, Z., Gao, M., Yang, M. C. K., & Qu, W. (2018) · Journal of Religion and Health · doi:10.1007/s10943-018-0584-4 · Cited by 30
Converse, A. K., Barrett, B. P., Chewning, B. A., & Wayne, P. M. (2020) · Complementary Therapies in Medicine · doi:10.1016/j.ctim.2020.102538 · Cited by 33
Metadata
- Authors
- Caldwell, K., Harrison, M., Adams, M., Quin, R. H., & Greeson, J.
- Affiliations
- Appalachian State University (US)
- Duke Medical Center (US)
- Venue
- Journal of American College Health
- Publisher
- Informa UK Limited
- Published
- 2010-03-24
- Volume
- 58
- Issue
- 5
- Pages
- 433-442
- ISSN
- 0164-4300 (ISSN-L)
- 0744-8481
- 1940-3208
- PMC
- PMC2879280
- OpenAlex
- W2080703617
- Cited by
- 335
- References
- 36
- Citations by year
- 2026: 7 · 2025: 15 · 2024: 19 · 2023: 20 · 2022: 23 · 2021: 41 · 2020: 26 · 2019: 33 · 2018: 26 · 2017: 27 · 2016: 27 · 2015: 16 · 2014: 23 · 2013: 10 · 2012: 12
- FWCI
- 11.22
- Type
- journal article
- Language
- en
- Open access
- green
- www.ncbi.nlm.nih.gov
- Locations
- Journal of American College Health (publishedVersion)
- PubMed (publishedVersion)
- PubMed Central (acceptedVersion)
- NC Digital Online Collection of Knowledge and Scholarship (The University of North Carolina at Greensboro) (submittedVersion)
- Rowan Digitals Works (Rowan University) (submittedVersion)
- Figshare (submittedVersion)
- Appalachian State University
- Funders
- National Center for Complementary and Integrative Health (K99AT004945)
- Topics
- Social Sciences › Psychology › Clinical Psychology › Mindfulness and Compassion Interventions
- Social Sciences › Psychology › Experimental and Cognitive Psychology › Sleep and related disorders
- Health Sciences › Medicine › Public Health, Environmental and Occupational Health › Physical Activity and Health
- Keywords
- mindfulness, mood, perceived stress, sleep quality, university students, Pilates, Tai Chi, mediation, fatigue, relaxation
- MeSH terms
- Adaptation, Psychological, Adolescent, Adult, Affect, Analysis of Variance, Arousal, Curriculum, Female, Humans, Health Knowledge, Attitudes, Practice, Male, Models, Psychological, Perception, Psychological Tests, Psychometrics, Surveys and Questionnaires, Relaxation, Statistics as Topic, Stress, Psychological, Students, Universities, Linear Models, Self Efficacy, Exercise Movement Techniques, Young Adult
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