Table 1 Overview of the online mindfulness-based intervention

Week 1

Body scanning, mindful breathing

(1) Purpose and requirements of the course

Unpleasant events diary (starting from the fourth day)

(2)The practice tips for mindfulness practices

(3) Three factors of emotion: thoughts, feelings, and behaviors

(4) Frequently asked questions about mindfulness practice

Week 2

Mindful breathing, three-step breathing space, mindful stretching

(1) How emotions bring us distress? (from UP)

Unpleasant events diary

(2) How to treat thoughts and unpleasant feelings? (from UP)

(3) Three-step breathing space

(4) Frequently asked questions about mindfulness practice

Week 3

Mindful seating, Mindful walking

(1) How mindfulness works for emotional distress? (from UP)

Rapid breathing practice (from UP)

(2) Recognizing two thought-traps (from UP)

(3) Recognizing emotion-driven actions and avoidance actions (from UP)

(4) What is rapid Breathing Practice? (from UP)

(5) Frequently asked questions about mindfulness practice

Week 4

Mindful seating, body scanning

(1) What is challenging task and why it is important? (from UP)

Challenging task (facing one situation stimulating emotional distress) (from UP)

(2) Common problems in mindfulness practice

(3) Review and summary

(4) Frequently asked questions about mindfulness practice