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短时长正念自助训练对大学生焦虑状态的干预效果

The Effect of Short-term Mindfulness-based Selfhelp Training on Anxiety State of College Students

心理咨询理论与实践 / 2023,5(1)：9-26 / 2023-02-07 345 388

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• 作者： 刘文双¹      孙宇浩²      唐光政³      卢宁艳²     
• 单位：

  1．丽水市第二人民医院心理咨询中心，丽水； 
  2．浙江理工大学心理学系，杭州； 
  3．杭州市第七人民医院，杭州
  

• 关键词： 正念；焦虑；生活满意度；自助训练
• Mindfulness; Anxiety; Life satisfaction; Self-help training
• 摘要： 目的：探讨短时长正念自助训练（mindfulness-based self-help，MBSH）对大学生焦虑的干预效果。方法：招募63名有缓解焦虑需求的大学生志愿者，随机分为实验组与对照组。实验组进行为期4周每天约10分钟的自助正念训练，对照组不做任何干预。分别于训练前（第0周）、训练中（第2周）、训练结束时（第4周）以及4周随访时（第8周）采用正念注意觉知量表（mindfulness attention awareness scale，MAAS），焦虑自评量表（self-rating anxiety scale，SAS）和生活满意度量表（satisfaction with life scale，SWLS）评定大学生的心理状态。采用SPSS软件进行数据分析。结果：第0周实验组和对照组的MAAS［55.00±9.59分，55.74±9.18分］，SAS［44.41±9.37分，44.10±8.97分］和SWLS［20.69±4.95分，18.48±5.32分］差异无统计学 意义 t =-0.31，0.13，1.70，均 p>0.05。第2周，实验组的SWLS就已经显著 高于对照组［23.13±5.24分，18.07±4.93分］。第4周，实验组的SWLS和 MAAS［24.63±6.49分，64.19±10.19分］均高于对照组［19.77±4.59分，54.97±10.74分］，SAS显著低于对照组［38.47±7.81分，45.29±9.86分］。 第8周，实验组只有SWLS仍显著高于对照组［24.69±5.66分，20.42±4.66 分］，MAAS［61.59±9.92分，57.13±10.68分］与SAS［39.53±9.02分，43.36±10.60分］在两组间不存在显著差异。结论：每天10分钟的短时长MBSH即可有效缓解大学生焦虑、提高并且保持生活满意度。且对生活满意度改善更快并且维持时间更长，可作为健康人群应对焦虑的简单有效自助方法。
• Objective: To investigate the intervention effect of Short-term Mindfulness-Based Self-Help (MBSH) on anxiety of college students. Methods: 63 college students with anxiety relief need were recruited and randomly divided into experimental group and control group. The experimental group received self-help mindfulness training of about 10 minutes a day for 4 weeks, while the control group did not receive any intervention. The Mindful Attention Awareness Scale (MAAS), Self-rating Anxiety Scale (SAS) and Life Satisfaction Scale (SWLS) were used to assess the mental state of college students before training (week 0), during training (week 2), at the end of training (week 4) and at 4-week follow-up (week 8), respectively. SPSS was used for data analysis. Results: At week 0, there was no significant difference in MAAS [55.00±9.59 points, 55.74±9.18 points], SAS [44.41±9.37 points, 44.10±8.97 points] and SWLS [20.69±4.95 points, 18.48±5.32 points] between experimental group and control group. t=-0.31, 0.13, 1.70, p>0.05. In week 2, SWLS of the experimental group was significantly higher than that of the control group [23.13±5.24 points, 18.07±4.93 points]. In week 4, SWLS and MAAS [24.63±6.49 points, 64.19±10.19 points] of the experimental group were higher than those of the control group [19.77±4.59 points, 54.97±10.74 points], and SAS was significantly lower than that of the control group [38.47±7.81 points, 45.29±9.86 points]. In week 8, only SWLS in the experimental group was still significantly higher than that in the control group [24.69±5.66 points, 20.42±4.66 points], while MAAS [61.59±9.92 points, 57.13±10.68 points] and SAS [39.53±9.02 points, 43.36±10.60 points] showed no significant difference between the two groups. Conclusions: This study suggests that the short-term MBSH of 10 minutes a day can effectively relieve the anxiety of college students and improve and maintain life satisfaction. Moreover, the training can improve life satisfaction faster and maintain longer, which can be used as a simple and effective self-help method for healthy people to deal with anxiety.
• DOI： https://doi.org/10.35534/tppc.0501002
• 引用： 刘文双，孙宇浩，唐光政，等．短时长正念自助训练对大学生焦虑状态的干预效果［J］．心理咨询理论与实践，2023，5（1）：9-26．