Self-directed physical activity, mindfulness meditation, and heart rate variability biofeedback significantly reduced stress, anxiety, and depressive symptoms, with no significant differences in efficacy between the interventions.
RCT (n=75)
Stratified by gender and age
No
Does self-help physical activity, mindfulness meditation, or heart rate variability biofeedback reduce stress and related symptoms in adults with stress complaints?
Self-help physical activity, mindfulness meditation, and heart rate variability biofeedback are equally effective in reducing stress, anxiety, and depressive symptoms in young adults.
p-value: p=0.462
In contemporary western societies stress is highly prevalent, therefore the need for stress-reducing methods is great. This randomized controlled trial compared the efficacy of self-help physical activity (PA), mindfulness meditation (MM), and heart rate variability biofeedback (HRV-BF) in reducing stress and its related symptoms. We randomly allocated 126 participants to PA, MM, or HRV-BF upon enrollment, of whom 76 agreed to participate. The interventions consisted of psycho-education and an introduction to the specific intervention techniques and 5 weeks of daily exercises at home. The PA exercises consisted of a vigorous-intensity activity of free choice. The MM exercises consisted of guided mindfulness meditation. The HRV-BF exercises consisted of slow breathing with a heart rate variability biofeedback device. Participants received daily reminders for their exercises and were contacted weekly to monitor their progress. They completed questionnaires prior to, directly after, and 6 weeks after the intervention. Results indicated an overall beneficial effect consisting of reduced stress, anxiety and depressive symptoms, and improved psychological well-being and sleep quality. No significant between-intervention effect was found, suggesting that PA, MM, and HRV-BF are equally effective in reducing stress and its related symptoms. These self-help interventions provide easily accessible help for people with stress complaints.
Zwan et al. (Thu,) conducted a rct in Stress (n=75). Physical Activity (PA), Mindfulness Meditation (MM), or Heart Rate Variability Biofeedback (HRV-BF) vs. Active comparators (PA vs MM vs HRV-BF) was evaluated on DASS stress score (between-group difference) (p=0.462). Self-directed physical activity, mindfulness meditation, and heart rate variability biofeedback significantly reduced stress, anxiety, and depressive symptoms, with no significant differences in efficacy between the interventions.
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