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Table 1 Intervention content

From: StudiCare mindfulness—study protocol of a randomized controlled trial evaluating an internet- and mobile-based intervention for college students with no and “on demand” guidance

Module

Aims and content

Examples of exercises and assignments

1. Being in the here and now

Introducing the concept of mindfulness

Reviewing most and least mindful moments of the day; practicing body scan; taking mindful walk

2. Mindful body perception

Practicing awareness of body signals

Testing one’s heartbeat perception; practicing “heart meditation”; mindful eating and drinking

3. A new perspective on stress

Distancing oneself from stress-inducing thoughts

Identifying former ways of coping with stress; learning techniques to challenge automatic thoughts; meditation exercise

4. Developing beneficial thoughts

Getting to know alternative ways of thinking

Identifying one’s “stress patterns” and developing and internalizing beneficial thoughts; practicing breathing meditation

5. What makes your life valuable?

Identifying one’s values and pursuing one’s goals

Writing a speech for one’s 70th birthday; setting and pursuing goals with the SMART technique; meditation exercise

6. Being mindful towards yourself

Learning how to appreciatively accept one’s personality traits

Exercise to identify different personality traits and corresponding automatic reactions; learning to accept and appreciate all personality traits; loving kindness meditation

7. Training your body and senses

Exercising the ability to enjoy and getting acquainted with the practice of yoga

Mindful chocolate eating exercise; mindful yoga exercises

Booster 1 (4 weeks after completion of module 7)

Repeating module 1 to 3 and mindfulness exercises

Choosing favorite mindfulness exercises; setting goals for their implementation in the coming weeks

Booster 2 (12 weeks after completion of module 7)

Repeating modules 4 to 7 and ensuring long-term integration of mindfulness into daily life

Reviewing pursuit of goals in the last 2 months; identifying potential barriers and developing solutions