摘 要
随着现代社会工作节奏的加快，职业人群面临的工作压力日益加剧，对身心健康造成显著影响，因此探索有效的压力管理策略成为研究热点之一。本研究旨在评估正念冥想在减轻工作压力方面的实际效果，并探讨其潜在机制。研究选取了某企业中120名具有较高工作压力水平的员工作为研究对象，采用随机对照试验设计，将参与者分为实验组和对照组。实验组接受为期8周、每周两次的正念冥想训练，而对照组仅维持日常活动。通过工作压力量表、焦虑自评量表（SAS）及抑郁自评量表（SDS）等工具，在干预前后对两组进行测量与对比分析。结果显示，实验组在工作压力、焦虑和抑郁水平上均显著降低，且正念水平显著提升，表明正念冥想能够有效缓解职业人群的心理压力并改善情绪状态。此外，研究发现正念冥想的作用机制可能与增强个体的情绪调节能力和心理弹性有关。本研究的创新点在于首次针对特定职业群体开展系统性正念干预，并结合定量数据分析验证其有效性，为职场心理健康干预提供了新思路和实证依据，具有重要的理论价值和实践意义。
关键词：正念冥想；工作压力；情绪调节；心理弹性；职场心理健康An Evaluation of the Effects of Mindfulness Meditation on Alleviating Work-Related Stress
英文人名
Directive teacher:×××
Abstract：With the accelerating work pace in modern society, occupational populations are experiencing increasing work pressure, which significantly affects physical and mental health. Consequently, exploring effective stress management strategies has become one of the research hotspots. This study aims to evaluate the practical effects of mindfulness meditation on reducing work-related stress and to investigate its underlying mechanisms. A total of 120 employees with high levels of work stress from a specific company were recruited and randomly assigned to either an experimental group or a control group using a randomized controlled trial design. The experimental group participated in an 8-week mindfulness meditation training program, conducted twice per week, while the control group maintained their usual daily activities. Work stress, anxiety, and depression were measured using the Work Stress Scale, Self-Rating Anxiety Scale (SAS), and Self-Rating Depression Scale (SDS) before and after the intervention, followed by comparative analyses between the two groups. The results indicated that the experimental group experienced significant reductions in work stress, anxiety, and depression levels, along with a notable increase in mindfulness. These findings suggest that mindfulness meditation can effectively alleviate psychological stress and improve emotional states among occupational populations. Additionally, the study revealed that the mechanism of mindfulness meditation might be associated with enhancing individuals' emotion regulation abilities and psychological resilience. The novelty of this research lies in its systematic implementation of mindfulness interventions targeting a specific occupational group and its validation of effectiveness through quantitative data analysis, thereby providing new insights and empirical evidence for workplace mental health interventions. This study holds important theoretical and practical implications.
Keywords: Mindfulness Meditation；Work Stress；Emotional Regulation；Psychological Resilience；Workplace Mental Health
目 录
引言 1
一、正念冥想的理论基础 1
(一)正念冥想的核心概念 1
(二)正念与压力管理的关系 2
(三)理论框架及其应用 2
二、工作压力的成因与影响 3
(一)工作压力的主要来源 3
(二)压力对员工身心健康的影响 4
(三)压力管理的现有方法评估 4
三、正念冥想干预的设计与实施 5
(一)干预方案的设计原则 5
(二)正念冥想的具体实践方法 5
(三)实施过程中的关键因素 6
四、效果评估与数据分析 6
(一)评估指标的选择与设计 6
(二)数据收集与分析方法 7
(三)结果解读与意义探讨 7
结论 8
参考文献 9
致谢 9
