The effects of two novel gratitude and mindfulness interventions on well-being

J Altern Complement Med. 2015 Apr;21(4):243-5. doi: 10.1089/acm.2014.0119. Epub 2015 Mar 31.


Objective: To examine the efficacy of two dual-component interventions, one based on mindfulness and one based on gratitude, to reduce depression and stress and increase happiness levels.

Design: Randomized, controlled study with data collected at baseline, 3 weeks, and 5 weeks.

Settings: Participants completed an online gratitude or mindfulness intervention at home. Self-report questionnaires were completed at home or at work.

Participants: Sixty-five women aged 18-46 years (mean age±standard deviation, 28.35±6.65 years).

Interventions: Participants were randomly assigned to a wait-list control condition or to either a gratitude or a mindfulness intervention condition. The interventions were used four times a week for 3 weeks. The gratitude intervention involved a gratitude diary and grateful reflection. The mindfulness intervention involved a mindfulness diary and mindfulness meditation, the Body Scan.

Outcome measures: The outcome variables were depression, stress, and happiness measured by using the Edinburgh Depression Scale, the Perceived Stress Scale, and the Subjective Happiness Scale, respectively.

Results: All outcome variables improved over time in both interventions group but not in the wait-list control group. Efficacy of the interventions differed between the interventions.

Conclusions: These short novel interventions seem to provide a useful way to enhance well-being. Further research in the area is warranted.

Publication types

  • Randomized Controlled Trial

MeSH terms

  • Adolescent
  • Adult
  • Depression / therapy*
  • Emotions*
  • Female
  • Humans
  • Meditation*
  • Middle Aged
  • Mindfulness*
  • Psychotherapy / methods*
  • Self Care
  • Stress, Psychological / therapy*
  • Surveys and Questionnaires
  • Waiting Lists
  • Young Adult