中国科学院心理健康重点实验室知识库

摘要：以往证据支持了短期正念训练在改善身心方面的效果，但是对于短期训练来说，如何设定有效的练习频率仍未达成共识。本研究共包含两个实验，分别探索4周间断式训练（持续4周，每周2.5小时）和4天连续式训练（连续4天，每天20分钟）对正念效果的影响。实验一招募29名大学生，分成正念组和对照组，分别在训练前后填写正念注意觉察量表（MAAS），内心平静问卷（PoM），完成注意瞬脱任务。结果发现4周间断式正念训练提升了正念水平，增进内心平静，但是在注意瞬脱中表现更差。实验二招募165名大学生，分成正念组、游戏组和对照组，首先填写五因素正念度量表（FFMQ）、状态特质焦虑量表（S-TAI），报告当前情绪状态以及最近一周每天游戏时间。之后分别接受连续4天，每天20分钟的正念训练、游戏训练或等待，最后填写状态焦虑问卷（S-AI），报告当前唤醒度及情绪状态，完成注意瞬脱任务。结果发现正念训练和游戏训练都能显著提升注意瞬脱成绩，有趣的是，对于男性被试来说，游戏训练效果优于正念训练和空白对照；而对于女性被试来说，正念训练的效果优于游戏训练和空白对照。除此之外，只有正念训练显著降低了练习者的状态焦虑水平。本研究分别展示了4周间断式正念训练与4天连续式正念训练的效果差异，为建立有效的短期正念练习频率提供参考。

Abstract:Overwhelming evidence shows the effects of short-term mindfulness training on improving physical and mental health. However, it has not reached a consensus on training frequency. Two studies were included in the research to explore the effects of mindfulness training with different frequencies (study 1: 4-week intermitted training, lasting 4 weeks, 2.5 hours/week, and study 2: 4-day continuous training,lasting 4 days, 20 minutes/day). A total of 29 college students were recruited in study 1. They were assigned into the 4-week intermitted mindfulness training group and the control group.Participants completed the Mindful Attention Awareness Scale (MAAS), Peace of Mind (PoM), and the attentional blink task (AB) before and after the training. Results showed that 4-week intermitted mindfulness training significantly improved the mindfulness level, and peace of mind. However, the accuracy of attentional blink task was reduced after the mindfulness training. A total of 165 college students were recruited in study 2. They were randomly divided into three groups: mindfulness training, video game training and control (no training). Participants were asked to complete the Five-Facet Mindfulness Questionnaire (FFMQ) and the State-Trait Anxiety Inventory (S-TAI), and to rate their level of emotional state and time spent on video game playing per day. Participants then completed a 4-day, 20-min training including mindfulness training, video game training, or a waiting period (control). After training, participants rated their arousal state and emotional state, and performed the AB task. Results showed that participants who completed either short-term mindfulness training or video game training showed significant improvement on AB performance. Interestingly, meditation training was more effective in females, while video game training was more effective in males. Meditation training, but not video game training, decreased anxiety scores. The two studies showed the different effects of 4-week intermitted and 4-day continuous mindfulness training. It may provide a new view on training frequency for effective short-term mindfulness training program.