The Effects of Mindfulness Techniques on Anxiety, Depression, and Stress, with an Emphasis on Gratitude: A Systematic Review and Meta-Analysis
Mădălina Sarca, Adriana Cojocaru, Raluca Dumache, Brenda Cristiana Bernad, Laura Alexandra Nussbaum, Iuliana Florina Costea, Teodora Anghel, Lavinia Hogea
Healthcare February 27, 2026 DOI: 10.3390/healthcare14050601 (opens in new tab) via OpenAlex
Summary
AI-generated from the abstractA 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.
Study at a glance
| Characteristics | Systematic review with meta-analysis Randomized Peer reviewed |
|---|---|
| Sample size | 24,000 |
| Population | Participants from randomized controlled trials and quasi-experimental studies |
| Interventions | Mindfulness-Based Interventions gratitude-integrated MBIs |
| Duration | 8 to 12 weeks |
| Topics | Anxiety Meditation |
| Keywords | Psychological intervention Mental health Randomized controlled trial |
| Key finding | Mindfulness-Based Interventions produced a moderate improvement in psychological outcomes (Hedges' g = −0.45), with stronger effects for anxiety (g = −0.56) than depression (g = −0.45). |
Abstract
Background/Objectives: Mental health conditions such as anxiety, depression, and stress remain among the leading global causes of disability. Mindfulness-Based Interventions (MBIs) have gained increasing attention as effective non-pharmacological strategies for reducing psychological distress. Methods: This systematic review examined 30 randomized controlled trials and quasi-experimental studies involving over 24,000 participants to evaluate the impact of MBIs on mental health outcomes, with a specific focus on the contribution of gratitude-based components. Results: Studies varied in terms of population, duration, and format, with most demonstrating moderate to strong effects on symptom reduction, particularly in programs lasting 8 to 12 weeks. A random-effects meta-analysis was conducted, yielding a pooled effect size of Hedges’ g = −0.45, indicating a moderate improvement in psychological outcomes. Subgroup analyses revealed slightly stronger effects for anxiety (g = −0.56) than depression (g = −0.45). Gratitude-integrated MBIs demonstrated modestly enhanced emotional benefits, suggesting a synergistic role in improving well-being. Conclusions: The review found low evidence of publication bias and acceptable risk of bias, supporting the moderate results. The findings underscore the value of MBIs, particularly those integrating gratitude, as scalable, cost-effective interventions in clinical and educational settings.