A Brief Mindfulness Skills Course for University Employees is Feasible and Effective: Changes in Perceived Stress, Mindfulness, Relational Well-Being, and Workplace Performance

Background: There is surging interest in workplace mindfulness programs to address employee stress, resilience, and performance, however, significant gaps in knowledge remain around feasibility, acceptability, effectiveness, and predictors of therapeutic change. Objective: This study evaluated whether a brief, 4-session Mindfulness Skills Course (MSC) for university employees, covered by the institution’s wellness benefits, was effective in reducing stress, increasing mindfulness, improving feelings toward oneself and others, and increasing work performance. Methods: Prospective observational cohort study design. Participants completed self-report surveys before and after the MSC. Class attendance and home mindfulness practice were recorded to assess feasibility and adherence. Paired t-tests and Pearson correlations were used to evaluate program effectiveness and predictors of change. Results: 190 employees enrolled for the in-person course during the first year of roll-out. Of those, 164 (86%) completed pre-course surveys, 134 (82%) attended at least three class sessions, and 123 (75%) completed the post-course surveys and program evaluation. Paired samples t-tests showed improvements for perceived stress, mindfulness, and relational wellbeing with moderate to large effect sizes (d = .44 - .78; P’s < .001). Self-perceived work performance increased with a small effect (d = .33; P < .001). More frequent home meditation practice was positively correlated with a larger increase in mindfulness (r = .20; P < .05). Increased mindfulness correlated with reduced stress (r = −.55), greater positive emotions towards self (r = .38), and reduced negative emotions towards self (r = −.40) and others (r = −.42) (all P’s < .001). Reduced stress was correlated with increased perceived work performance (r = −.22; P < .05). Higher baseline stress levels predicted greater increases in mindfulness (β = .37, R² = .14, P < .001), while lower baseline mindfulness predicted greater reduction in stress (β = .27, R² = .07, P < .01). Conclusion: Taken together, these results support the feasibility and effectiveness of a brief, 4-wk, employer-sponsored mindfulness skills course, which may be most helpful for individuals with higher stress and lower trait mindfulness.