13. Jennifer Daubenmier, Elissa S. Epel, Patricia J. Moran, Jason Thompson, Ashley E. Mason, Michael Acree, Veronica Goldman, et al. «A Randomized Controlled Trial of a Mindfulness-Based Weight Loss Intervention on Cardiovascular Reactivity to Social-Evaluative Threat Among Adults with Obesity.» MindfulnessvdL 10,12 (2019): 2583–2595. doi:10.1007/sl2671-019-01232-5.
14. Kevin Love, «NBA’s Kevin Love: Championing Mental Health for Everyone,» Commonwealth Club, January 19, 2021, video, 1:07:31, January 27, 2021, https://www.commonwealthclub.org/events/archive/video/nbas-kevin-love – championing-mental-health-everyone.
15. Kevin Love, «Everyone Is Going through Something,» The Players’ Tribune, March 6, 2018, https://www.theplayerstribune.com/articles/kevin-love – everyone-is-going-through-something.
16. Geoffrey L. Cohen and David K. Sherman, «The Psychology of Change: Self-Affirmation and Social Psychological Intervention,» Annual Review of Psychology 65 (January 2014): 333-71, https://doi.org/10.1146/annurev-psych -010213-115137.
17. Arghavan Salles, Claudia M. Mueller, and Geoffrey L. Cohen, «A Values Affirmation Intervention to Improve Female Residents’ Surgical Performance,» Journal of Graduate Medical Education 8, no. 3 (July 2016): 378-83, https://doi.Org/10.4300/JGME-D-15-00214.l; and J. Parker Goyer, Julio Garcia, Valerie Purdie-Vaughns, Kevin R. Binning, Jonathan E. Cook, Stephanie L. Reeves, Nancy Apfel, Suzanne Taborsky-Barba, David K. Sherman, and Geoffrey L. Cohen. «Self-Affirmation Facilitates Minority Middle Schoolers’Progress along College Trajectories,» Proceedings of the National Academy of Sciences of the United States of America 114, no. 29 (July 2017): 7594-99, https://doi.org/10.1073/pnas.1617923114.
18. J. David Creswell, Suman Lam, Annette L. Stanton, Shelley E. Taylor, Julienne E. Bower, and David K. Sherman. «Does Self-Affirmation, Cognitive Processing, or Discovery of Meaning Explain Cancer-Related Health Benefits of Expressive Writing?» Personal and Social Psychology Bulletin 33, no. 2 (February 2007): 238-50, https://doi.org/10.1177/0146167206294412.
19. Cohen and Sherman, «The Psychology of Change»
20. «Giving Purpose,» www.givingpurpose.org/.
ДЕНЬ 4: тренируйте устойчивость
1. Elissa S. Epel, «The Geroscience Agenda: Toxic Stress, Hormetic Stress, and the Rate of Aging,» Ageing Research Reviews 63 (November 2020): 101167, https://doi.Org/10.1016/j.arr.2020.101167.
2. Caroline Kumsta, Jessica T. Chang, Jessica Schmalz, and Malene Hansen, «Hormetic Heat Stress and HSF-1 Induce Autophagy to Improve Survival and Proteostasis in C. elegansNature Communications 8 (February 15, 2017): 14337, https://doi.org/10.1038/ncommsl4337.
3. David G. Weissman and Wendy Berry Mendes, «Correlation of Sympathetic and Parasympathetic Nervous System Activity during Rest and Acute Stress Tasks,» International Journal of Psychophysiology 162 (April 2021): 60–68, https://doi.Org/10.1016/j.ijpsycho.2021.01.015.
4. Elissa S. Epel, Bruce S. McEwen, and Jeannette R. Ickovics, «Embodying Psychological Thriving: Physical Thriving in Response to Stress,» Journal of Social Issues 54, no. 2 (Summer 1998): 301-22, https://doi.org/10.llll /0022-4537.671998067.
5. Manuel Miicke, Sebastian Ludyga, Flora Colledge, and Markus Gerber, «Influence of Regular Physical Activity and Fitness on Stress Reactivity as Measured with the Trier Social Stress Test Protocol: A Systematic Review,» Sports Medicine 48, no. 11 (November 2018): 2607-22, https://doi.org/10.1007/S40279-018-0979-0.
6. Ethan L. Ostrom, Savannah R. Berry, and Tinna Traustadottir, «Effects of Exercise Training on Redox Stress Resilience in Young and Older Adults,» Advances in Redox Research 2 (July 2021): 10007, https://doi.Org/10.1016/j.arres.2021.100007.
7. Benjamin A. Hives, E. Jean Buckler, Jordan Weiss, Samantha Schilf, Kirsten L. Johansen, Elissa S. Epel, and Eli Puterman, «The Effects of Aerobic Exercise on Psychological Functioning in Family Caregivers: Secondary Analyses of a Randomized Controlled Trial,» Annals of Behavioral Medicine 55, no. 1 (January 2021): 65–76, https://doi.org/10.1093/abm/kaaa031.
8. Hives et al., «The Effects of Aerobic Exercise on Psychological Functioning.»
9. Eli Puterman, Jordan Weiss, Jue Lin, Samantha Schilf, Aaron L. Slusher, Kirsten L. Johansen, and Elissa S. Epel. «Aerobic Exercise Lengthens Telomeres and Reduces Stress in Family Caregivers: A Randomized Controlled Trial-Curt Richter Award Paper 2018,» Psychoneuroendocrinology 98 (December 2018): 245-52, https://doi.Org/10.1016/j.psyneuen.2018.08.002.
10. Matthijs Kox, Monique Stoffels, Sanne P. Smeekens, Nens van Alfen, Marc Gomes, Thijs M. H. Eijsvogels, Maria T. E. Hopman, Johannes G. van der Hoeven, Mihai G. Netea, and Peter Pickkers, «The Influence of Concentration/Meditation on Autonomic Nervous System Activity and the Innate Immune Response: A Case Study,» Psychosomatic Medicine 74, no. 5 (June 2012): 489-94, https://doi.org/10.1097/PSY.0b013e3182583c6d.
11. Matthijs Kox, Lucas T. van Eijk, Jelle Zwaag, Joanne van den Wildenberg, Fred C. G. J. Sweep, Johannes G. van der Hoeven, and Peter Pickkers, «Voluntary Activation of the Sympathetic Nervous System and Attenuation of the Innate Immune Response in Humans,» Proceedings of the National Academy of Sciences of the United States of America 111, no. 20 (May 20,2014): 7379-84, https://doi.org/10.1073/pnas.1322174111.
12. G. A. Buijze, H. M. Y. De Jong, M. Kox, M. G. van de Sande, D. Van Schaarden— burg, R. M. Van Vugt, C. D. Popa, P. Pickkers, and D. L. P. Baeten, «An Add-On Training Program Involving Breathing Exercises, Cold Exposure, and Meditation Attenuates Inflammation and Disease Activity in Axial Spondyloarthritis – a Proof of Concept Trial,» PLoS ONE 14, no. 12 (December 2, 2019): e0225749, https://doi.org/10.1371/journal.pone.0225749.
13. Rhonda P. Patrick and Teresa L. Johnson, «Sauna Use as a Lifestyle Practice to Extend Healthspan,» Experimental Gerontology 154 (October 15, 2021): 111509, https://doi.Org/10.1016/j.exger.2021.111509.
14. Maciel Alencar Bruxel, Angela Maria Vicente Tavares, Luiz Domingues Zavarize Neto, Victor de Souza Borges, Helena Trevisan Schroeder, Patricia Martins Bock, Maria Ines Lavina Rodrigues, Adriane Bello-Klein, and Paulo Ivo Homem de Bittencourt Jr., «Chronic Whole-Body Heat Treatment Relieves Atherosclerotic Lesions, Cardiovascular and Metabolic Abnormalities, and Enhances Survival Time Restoring the Anti-inflammatory and Anti-senescent Heat Shock Response in Mice,» Biochimie 156 (January 2019): 33–46, https://doi.Org/10.1016/j.biochi.2018.09.011.
15. Kay-U. Hanusch and Clemens W. Janssen, «The Impact of Whole-Body Hyperthermia Interventions on Mood and Depression – Are We Ready for Recommendations for Clinical Application?» International Journal of Hyperthermia 36, no. 1 (2019): 573– 81, https:// doi.org/10.1080/02656736.2019.1612103.
16. Clemens W. Janssen, Christopher A. Lowry, Matthias R. Mehl, John J. B. Allen, Kimberly L. Kelly, Danielle E. Gartner, Charles L. Raison et al., «Whole-Body Hyperthermia for the Treatment of Major Depressive Disorder: A Randomized Clinical Trial,» JAMA Psychiatry 73, no. 8 (August 1, 2016): 789-95, https://doi.org/10.1001/jamapsychiatry.2016.1031.
17. Ashley E. Mason, Sarah M. Fisher, Anoushka Chowdhary, Ekaterina Guvva, Danou Veasna, Erin Floyd, Sean B. Fender, and Charles Raison, «Feasibility and Acceptability of a Whole-Body Hyperthermia (WBH) Protocol,» International Journal of Hyperthermia 38, no. 1 (2021): 1529-35.
ДЕНЬ 5: позвольте природе сделать свою работу
1. Диаграммы взяты из источника: исследование YouGov 4382 взрослых из Великобритании (старше 18 лет), May 2020, by the UK’s Mental Health Foundation, which then released this helpful guide on using nature for wellness: https://www.mentalhealth.org.uk/campaigns/thriving-with-nature/guide.
2. Sarai Pouso, Angel Borja, Lora E. Fleming, ErikGomez-Baggethun, Mathew P. White, and Maria C. Uyarra, «Contact with Blue-Green Spaces during the COVID-19 Pandemic Lockdown Beneficial for Mental Health,» Science of the Total Environment 756 (February 20, 2021): 143984, https://doi.org/10.1016/j.scitotenv.2020.143984.
3. Timothy D. Wilson, David A. Reinhard, Erin C. Westgate, Daniel T. Gilbert, Nicole Ellerbeck, Cheryl Hahn, Casey L. Brown, and Adi Shaked, «Just Think: The Challenges of the Disengaged Mind,» Science 345, no. 6192 (July 4, 2014): 75–77, https://doi.org/10.1126/science.1250830.
4. William J. Brady, M. J. Crockett, and Jay J. Van Bavel, «The MAD Model of Moral Contagion: The Role of Motivation, Attention, and Design in the Spread of Moralized Content Online,» Perspectives on Psychological Science 15, no. 4 (July 2020): 978-1010, https://doi.org/10.1177/1745691620917336.
5. Jeremy B. Merrill and Will Oremus, «Five Points for Anger, One for a ‘Like’: How Facebook’s Formula Fostered Rage and Misinformation,» Washington Post, October 26,2021.
6. Sally C. Curtin, State Suicide Rates among Adolescents and Young Adults Aged 10–24: United States, 2000–2018, National Vital Statistics Reports 69, no. 11 (Hyattsville, MD: National Center for Health Statistics, 2020), 10, https://www.cdc.gov/nchs/data/nvsr/nvsr69/nvsr-69-ll-508.pdf.
7. Florian Lederbogen, Peter Kirsch, Leila Haddad, Fabian Streit, Heike Tost, Philipp Schuch, Andreas Meyer-Lindenberg et al., «City Living and Urban Upbringing Affect Neural Social Stress Processing in Humans,» Nature 474, no. 7352 (Jun 23, 2011): 498–501, https://doi.org/10.1038/naturel0190.
8. Lukasz Nicewicz, Agata W. Nicewicz, Alina Kafel, and Miroslaw Nakonieczny, «Set of Stress Biomarkers as a Practical Tool in the Assessment of Multistress Effect Using Honeybees from Urban and Rural Areas as a Model Organism: A Pilot Study, Environmental Science and Pollution Research 28, no. 8 (February 2021): 9084-96, https://doi.org/10.1007/sll356-