Construction and validation of an online training programme to promote resilience and mindfulness, including empathy, compassion, and gratitude

This cumulative dissertation presents the construction and validation of three structured online training programmes aimed at promoting resilience and mindfulness, with a consistent integration of empathy, compassion, and gratitude across all interventions. Each programme—focusing respectively on Compassion and Gratitude, Mindfulness, and Resilience—was conceptualised, developed, and delivered by the author within a standardised 28-day framework requiring 15–20 minutes of daily practice. To assess external validity and applicability across diverse populations, the interventions were evaluated in distinct target groups: women under 40 with low self-empathy, individuals with multiple sclerosis, care staff, and distance-learning students. Across studies, the programmes demonstrated promising effects in enhancing psychological well-being and cultivating adaptive socio-emotional skills. Together, the findings provide evidence for the effectiveness and scalability of brief, digitally delivered training formats to strengthen resilience- and mindfulness-related outcomes in varied real-world contexts.