Escaping from worries: Comparing the effectiveness of focusing on one's breath, a neutral and a positive distractor in worry control.
Ling-Chen Wu, Yunn-Wen Lien, Yu-Jeng Ju
Current Psychology September 19, 2022 DOI: 10.1007/s12144-022-03744-1 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Peer reviewed |
|---|---|
| Sample size | 101 |
| Population | Undergraduate and graduate students with depression levels below mild depression (64.4% female, mean age 20.27) |
| Interventions | Focused-breathing strategy (FBS) focused-positive-distractor strategy (FPS) focused-neutral-distractor strategy (FNS) |
| Duration | 5-min worry control session |
| Topics | Meditation |
| Keywords | Thought suppression Worry Positive distractors Focused breathing Focused-distraction strategy |
| Key findings | Focused breathing and focused positive distractors led to fewer worry intrusions than focused neutral distractors. Worry intrusions were negatively related to working memory capacity only for the neutral-distractor group. Negative emotions decreased in all groups, but decoupling of negative emotions from worry intrusions was observed only for the focused-breathing and neutral-distractor groups. The authors conclude focused breathing outperformed the other strategies in managing worries. |
Abstract
Focused-distraction strategies are commonly used for thought control, but their effectiveness in handling personal worries with different types of distractors has rarely been examined. To examine this issue, 101 undergraduate and graduate students whose depression levels fell below mild depression were recruited (64.4% female, M age = 20.27) and were randomly assigned to one of the three strategy conditions: 34 participants for the focused-breathing strategy (FBS), 34 for the focused-positive-distractor strategy (FPS), and 33 for the focused-neutral-distractor strategy (FNS). After a short introduction and practice, they applied the assigned strategy during a 5-min worry control session to prevent thoughts regarding a recent worrying event. The number of worry intrusions was measured using an online self-caught method. Participants rated their emotional states before and after the worry control session. Their working memory capacities (WMCs) and depressive tendency were comparable across conditions. The results showed the FBS and FPS groups exhibited fewer worry intrusions than did the FNS group. Furthermore, worry intrusions were negatively related to WMC for the FNS group but independent of WMC for the other two. The above findings together indicate that the FBS and FPS are relatively effective and effortless methods for reducing worry intrusions. Negative emotions decreased after the worry control session for all groups. However, decoupling of negative emotions from worry intrusions was only observed for the FBS and FNS groups. Overall, FBS outperforms FPS and FNS in managing worries from the above aspects. Several theoretical and practical implications of the study were discussed.
Comparable studies
Other randomized controlled trials on meditation, most cited first.
| Study | Year | Design | Participants |
|---|---|---|---|
| Alterations in Brain and Immune Function Produced by Mindfulness Meditation Healthy employees in a work environment | 2003 | Randomized controlled trial | n = 41 |
| Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. Recovered recurrently depressed patients | 2000 | Randomized controlled trial | n = 145 |
| Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Working adults | 2008 | Randomized controlled trial | n = 139 |
| Short-term meditation training improves attention and self-regulation Undergraduate Chinese students | 2007 | Randomized controlled trial | n = 40 |
| Mindfulness-Based Cognitive Therapy for Depression: Replication and Exploration of Differential Relapse Prevention Effects. Recovered recurrently depressed patients | 2004 | Randomized controlled trial | n = 73 |
Citations in the library
Cited by 2
- From the body to the mind: interoception and sense of agency as mechanisms of depression reduction in the Body-Mind Axial Awareness (BMAA). Frontiers in Psychology April 7, 2026
- From body to mind: how body-mind axial awareness training enhances body awareness, mindfulness, positive embodiment and mental health in healthcare students. Health psychology and behavioral medicine 2026
Cites 10
- Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering Psychological Science March 28, 2013
- Brief mindfulness meditation training reduces mind wandering: The critical role of acceptance. Emotion November 7, 2016
- Testing the differential effects of acceptance and attention-based psychological interventions on intrusive thoughts and worry. Behaviour Research and Therapy April 2017
- What Confucius practiced is good for your mind: Examining the effect of a contemplative practice in Confucian tradition on executive functions. Consciousness and Cognition May 1, 2016
- Mapping mindfulness facets onto dimensions of anxiety and depression. Behavior Therapy February 26, 2013
and 5 more in the library