10 minutes of mindfulness could lower depression by 19%

The short and daily mindfulness sessions could have profound effects on well-being and better mental health

A recent study by researchers from the Universities of Bath and Southampton has revealed that just 10 minutes of daily mindfulness practice can significantly improve mental health, reduce depression and anxiety, and promote healthier lifestyle habits over time.

Published in the British Journal of Health Psychology, the research highlights the sustained benefits of mindfulness, particularly through a free mobile app, Medito.

The study, involving 1,247 adults from 91 countries, demonstrated that short, daily mindfulness sessions could have profound effects on well-being.

According to a news published in Scitechdaily website says that just 10 minutes of mindful can reduce depression by 19 per cent.

Participants, most of whom had no prior experience with mindfulness, were randomly assigned to either a mindfulness routine or a control group that listened to excerpts from Alice in Wonderland. The mindfulness exercises included relaxation techniques, body scans, breath-focused attention, and self-reflection.

Participants completed mental health surveys before and after the 30-day mindfulness program. The results were remarkable: those in the mindfulness group reported significant improvements in well-being, depression, and sleep quality, with these benefits largely maintained a month after the training ended. One participant noted, “Awareness, self-control, gratitude, I am more patient, and I take more joy from the present moment.”

Psychologist Masha Remskar, who led the study, emphasised the impact of these findings. “This study highlights that even short, daily practices of mindfulness can offer benefits, making it a simple yet powerful tool for enhancing mental health,” she said.

Dr. Ben Ainsworth, co-author and head of the Digital Intervention Group at the University of Southampton, added: “The research underscores how digital technology – in this case, a freely available app – can help people integrate behavioral and psychological techniques into their lives, in a way that suits them.”

The study's implications are significant, suggesting that mindfulness not only improves mental health but also encourages healthier habits. The researchers are now eager to explore how these psychological skills can be applied to further promote healthy behaviors such as regular exercise.