The Effects of Mindfulness Techniques on Anxiety, Depression, and Stress, with an Emphasis on Gratitude: A Systematic Review and Meta-Analysis
Healthcare February 27, 2026 Mădălina Sarca, Adriana Cojocaru, Raluca Dumache et al.
A systematic review and meta-analysis of 30 randomized controlled trials and quasi-experimental studies involving over 24,000 participants found that Mindfulness-Based Interventions (MBIs) produce moderate improvements in psychological outcomes, with a pooled effect size of Hedges' g = −0.45. Effects were slightly stronger for anxiety (g = −0.56) than for depression (g = −0.45). Programs lasting 8 to 12 weeks showed moderate to strong symptom reduction. MBIs that integrated gratitude components demonstrated modestly enhanced emotional benefits, suggesting a synergistic role. The review found low evidence of publication bias and acceptable risk of bias, supporting MBIs as scalable, cost-effective interventions in clinical and educational settings.