The effects of two novel gratitude and mindfulness interventions on well-being

To examine the efficacy of two dual-component interventions, one based on mindfulness and one based on gratitude, to reduce depression and stress and increase happiness levels.

Randomized, controlled study with data collected at baseline, 3 weeks, and 5 weeks.

Participants completed an online gratitude or mindfulness intervention at home. Self-report questionnaires were completed at home or at work.

Sixty-five women aged 18-46 years (mean age±standard deviation, 28.35±6.65 years).

Participants were randomly assigned to a wait-list control condition or to either a gratitude or a mindfulness intervention condition. The interventions were used four times a week for 3 weeks. The gratitude intervention involved a gratitude diary and grateful reflection. The mindfulness intervention involved a mindfulness diary and mindfulness meditation, the Body Scan.

The outcome variables were depression, stress, and happiness measured by using the Edinburgh Depression Scale, the Perceived Stress Scale, and the Subjective Happiness Scale, respectively.

All outcome variables improved over time in both interventions group but not in the wait-list control group. Efficacy of the interventions differed between the interventions.

These short novel interventions seem to provide a useful way to enhance well-being. Further research in the area is warranted.