How much mindfulness should you do to enjoy the mental health benefits?

I’ve written severally on the benefits of mindfulness on both mental and physical health. Practicing mindfulness can help cardiac arrest survivors with PTSD, and it can reduce stress, anxiety, and depression. Mindfulness meditation can even help you make fewer mistakes and curb addiction. But how much mindfulness should you do a day? Is 10-20 minutes of mindfulness meditation enough to get results?

A new study reveals that just 10 minutes of mindfulness a day can significantly improve mental health and well-being, especially for those dealing with depression and anxiety.

The study involved 1,247 participants from 91 countries, most of whom had no prior mindfulness experience. Over a month, the participants engaged in daily mindfulness exercises using the free mindfulness app Medito.

• Depression symptoms dropped by 19.2%,
• Anxiety levels decreased by 12.6%,
• Overall well-being improved by 6.9%.

Participants also reported being more motivated to adopt healthier habits, such as exercising regularly, eating better, and improving sleep quality.

The study was published in the British Journal of Health Psychology.

More interestingly, the benefits of the mindfulness practice didn’t end after the 30-day program.

One month later, participants continued to experience better mental health, improved attitudes toward health, and positive lifestyle changes. Many described the practice as life-changing, sharing that they felt more in control and able to enjoy the present moment.

If this doesn’t emphasize how daily mindfulness practices can make a lasting difference in mental well-being, I don’t know what does.

This study is one of many to highlight the mental health benefits of mindfulness. Beyond that, it also shows that just 10 minutes of mindfulness a day is enough to reap the benefits, benefits that can last even months later.

If depression, anxiety, or stress has consistently plagued your life, practicing mindfulness meditation can do a world of good.

And if it seems like nothing works, come. At Hope Mental Health, we believe in combining strategies, from medication and therapy to lifestyle changes like mindfulness, to bring holistic healing.

Talk to us today.

Author

Satu H. Woodland, PMHCNS-BC, APRN Satu Woodland is owner and clinician of Hope Mental Health, an integrative mental health practice located at Bown Crossing in Boise, Idaho. She sees children, adolescents, and adults.  Ms. Woodland with her background in nursing, prefers a holistic and integrative approach to mental health care that addresses the mind and body together. While Ms. Woodland provides medication management services in all her patients, she believes in long-lasting solutions that include a number of psychotherapies, namely cognitive behavioral therapy, exposure and response prevention therapy, attention to lifestyle, evidenced based alternative psychiatric care and spirituality. If you’d like to gain control over your mental health issues, call Hope Mental Health at 208-918-0958, or use the online scheduling tool to set up an initial consultation.