Short-Term Intensive MBSR and Mental Health Outcomes: A Mixed-Methods Evaluation of Immediate and Long-Term Effects

A five-day intensive Mindfulness-Based Stress Reduction (MBSR) program improved emotional well-being, reduced depressive symptoms, and increased mindfulness awareness in twelve adults. Emotional well-being showed a medium improvement, depressive symptoms decreased substantially, and mindfulness awareness showed a large gain. No participant experienced declines in emotional well-being, and nearly all improved in mindfulness awareness. Follow-up analyses at two and four months suggested enduring benefits, including greater emotional clarity, enhanced acceptance, reduced self-criticism, improved stress coping, and increased present-moment engagement. Individuals with prior mindfulness experience consistently showed higher baseline and post-test mindfulness levels. The findings support the five-day intensive MBSR program as a practical alternative to traditional longer courses.

Study at a glance

Abstract

This study investigates the effectiveness of a 5-day intensive Mindfulness-Based Stress Reduction (MBSR) program in enhancing emotional well-being, reducing depressive symptoms, and improving mindfulness awareness. Addressing the limited evidence on condensed mindfulness formats, twelve adult participants completed validated pre- and post-intervention assessments, including the Emotional Well-Being Subscale, the Taiwan Depression Scale, and the Mindfulness Attention Awareness Scale (MAAS). Paired-samples t-tests revealed significant improvements across all outcomes: emotional well-being increased with a medium effect size (d = 0.659), depressive symptoms decreased substantially (d = 0.834), and mindfulness awareness showed a large gain (d = 1.045). No participant demonstrated declines in emotional well-being, and nearly all improved in mindfulness awareness. Qualitative follow-up analyses at two and four months indicated enduring benefits. Participants described greater emotional clarity, enhanced acceptance, reduced self-criticism, improved stress coping, and increased present-moment engagement, suggesting that the psychological gains persisted beyond the intervention period. Individuals with prior mindfulness experience consistently exhibited higher baseline and post-test mindfulness levels. As a result, the findings provide empirical support for the 5-day intensive MBSR program as a practical and accessible alternative to traditional long-duration courses, capable of generating meaningful and sustained improvements in mental health and mindfulness practice. JEL classification numbers: I12, I31, D91, Z00. Keywords: Mindfulness, Mindfulness-Based Stress Reduction, Mindfulness awareness, Emotional well-being, depression.