A review of 17 quantitative studies published between 2009 and 2014 examined whether mindfulness-based stress reduction (MBSR), an 8-week program combining meditation and yoga, is a viable method for managing stress. Of the 17 studies, 16 showed positive changes in psychological or physiological outcomes related to anxiety or stress. Although the evidence is limited by a lack of randomized controlled designs, small sample sizes, and varied outcome measures, MBSR appears to be a promising approach for stress management.
A systematic review of 24 randomized controlled trials found that mindfulness-based interventions consistently reduce depression and generally improve anxiety among university students, though effects on stress varied. Digital interventions were as effective as in-person programs, especially when guided and multi-week. The review included studies from the United States, China, the United Kingdom, and Canada, with intervention durations from 3 days to 12 weeks.