Effects of a mobile-app-based self-compassion intervention on psychological health and maladaptive cognitive traits: findings from a randomized controlled trial

College students are at risk of poor mental health and other maladaptive traits such as academic worry, perfectionism, and rumination. This study aimed to examine the effects of a seven-week mobile app-based self-compassion intervention on psychological symptoms and maladaptive cognitive traits in a sample of college students based in Singapore. Using a randomized controlled trial design, a total of 63 participants (mean age = 21.2; 64.2% female) were recruited and randomly assigned to either the self-compassion program (n = 31) or a waitlist control condition (n = 32). The online self-compassion program was administered via the mobile app 29k, which consists of weekly lessons each lasting 30 to 60 min. Outcome measures were administered a week before and after the intervention program. Analyses indicated that compared to participants in the waitlist control condition, participants in the intervention condition reported significantly greater decreases in depressive symptoms, anxiety, and stress. There was also a trend for greater decreases in academic worry in the intervention condition. No significant between-group differences were found on changes in trait self-compassion, perfectionism, or rumination. The results are promising in indicating that app-based self-compassion programs may be effective in improving selected aspects of college students' mental health. Future research could investigate additional features that could be incorporated into mobile app-based interventions, such as synchronous sessions with a trained facilitator, and more targeted content for college students.