Mindfulness meditation interventions of varying lengths on women's anxiety levels

Both 10-minute and 20-minute mindfulness meditation sessions, practiced over 8 weeks, reduced anxiety and perceived stress in women without psychiatric diagnoses, compared to a non-meditating control group. No significant difference in anxiety reduction was found between the two meditation durations. Mindfulness scores and intolerance of uncertainty did not differ between the meditation groups and the control group after the intervention. The findings suggest that even brief daily meditation can be effective for managing anxiety and stress, offering a practical option for women with limited time.

Study at a glance

Abstract

Mindfulness meditation interventions of varying lengths on women's anxiety levelsS tress, a natural response to challenges, can improve focus and survival instincts, but if excessive or prolonged, it can impair learning, memory, and planning, leading to health issues and exacerbating anxiety and other psychological conditions.When demands exceed coping abilities, individuals feel stressed and experience negative emotions.Events affect individuals based on their evaluation of stress. [1]How individuals interpret their relationship with the environment is crucial in stress perception. [2]Thus, perceiving a situation as stressful and struggling to cope may, in turn, lead to anxiety.Perceived stress and negative emotions, like anxiety, can exacerbate each other, impacting cognitive and emotional equilibrium. [3]Individuals commonly encounter a sense of time distortion when exposed to negative or unpleasant stimuli through various sensory channels. [4]Kramer et al. [5] have shown that meditation can alter time perception.Meditation, particularly mindfulness practices, sensitizes individuals to time and prolongs their perception of it. [6]During meditation, directing attention to the present moment and the breath is thought to facilitate the observation of experiencing uncertainty, implying an acknowledgment and contemplation of uncertainty as well.Intolerance of uncertainty describes individuals' tenden-Objectives: Meditation enhances mental health and helps manage stress and anxiety.Regular meditation sessions can increase tranquility, mental clarity, and emotional resilience.However, the optimal duration for mindfulness meditation needs further investigation.This study examined the impact of a 5-stage mindfulness meditation program, administered for varying durations, on anxiety levels in women without psychiatric diagnoses.Methods: Twenty-five volunteer participants were enrolled and divided into three groups: two experimental groups, which engaged in mindfulness meditation for either 10 minutes or 20 minutes, and a control group that did not meditate.The meditation sessions were conducted over an 8-week period using both a licensed trainer and recorded guidance.Various measures were administered to all groups to assess the outcomes.Results: Both 10-minute and 20-minute meditation interventions were effective compared to pre-intervention.While post-intervention anxiety scores did not significantly differ between the 10-minute and 20-minute groups, both experimental groups exhibited significantly reduced anxiety levels compared to the control group.Similarly, perceived stress scores showed significant reductions in both meditation groups compared to the control group, with no significant differences between the 10-minute and 20-minute groups.Mindfulness scores and intolerance of uncertainty scores did not significantly differ between the meditation groups and the control group post-meditation.Conclusion: This research is expected to contribute to the understanding of the varying effects of different time durations of 5-stage mindfulness meditation on stress-induced anxiety in women.The findings could lead to more accessible and practical mental health interventions, especially for women with limited time and resources.