Research

S-1: Mindfulness strengthens parts of the brain connected with emotion regulation, happiness, learning & memory, and perspective-taking

• Kilpatrick, L.A., Suyenobu, B.Y., Smith, S.R. et al. (2011). Impact of mindfulness-based stress reduction training on intrinsic brain connectivity. NeuroImage.
• Hölzel, B.K., Carmody, J., Vangel, M. et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research.

S-2: Health benefits of savoring

• Weinstein, N. & Ryan, R. (2010). When helping helps: Autonomous motivation for pro-social behavior and its influence on well‑being for the helper and recipient. Journal of Personal and Social Psychology.
• Bryant, F. B., & Veroff, J. (2006). Savoring: A new model of positive experience. Mahwah, NJ: Lawrence Erlbaum Associates.
• Wood, J. V., Heimpel, S. A., & Michela, J. L. (2003). Savoring versus dampening: Self-esteem differences in regulating positive affect. Journal of Personal and Social Psychology.
• Bryant, F.B. (2003) Savoring beliefs inventory (SBI): A scale for measuring beliefs about savoring. Journal of Mental Health.

S-3: Positive emotion regulation and well-being

• Quoidbach, J., Berry, E.V., Hansenne, M., Mikolajczak, M. (2010). Positive emotion regulation and well‑being: Comparing the impact of eight savoring and dampening strategies. Personality and Individual Differences.
• Klibert, J. J., et al. (2022) Savoring Interventions Increase Positive Emotions After a Social-Evaluative Hassle. Frontiers in Psychology.
• Catalino, L.I., Algoe, S.B., & Fredrickson, B.L. (2014) Prioritizing Positivity: An Effective Approach to Pursuing Happiness? Emotion.

S-4: Mindfulness trains the brain for happiness

• Davidson, R. J. & McEwen, B. S. (2012). Social influences on neuroplasticity: Stress and interventions to promote well‑being. Nature Neuroscience.
• Epstein, Robert (2011). "Fight the Frazzled Mind", Scientific American Mind.
• Epstein, Robert. (2010). "What Makes A Good Mind?" Scientific American Mind.
• Sedlmeier, P., Eberth, J., Schwarz, M. Zimmermann, D., Haarig, F., Jaeger, S., & Kunze, S. (2012). The psychological effects of meditation: A meta-analysis. Psychological Bulletin.

S-5: Benefits of meditation

• Ditto, B., Eclache, M., & Goldman, N. (2006). Short term autonomic and cardiovascular effects of mindfulness body scan meditation. Annals of Behavioral Medicine.
• Chiesa, A., & Serretti, A. (2009). Mindfulness based stress reduction for stress management in healthy people: a review and meta analysis. Institute of Psychiatry, University of Bologna, Bologna, Italy.
• Kilpatrick, L.A., Suyenobu, B.Y., Smith, S.R., et al. (2011). Impact of mindfulness-based stress reduction training on intrinsic brain connectivity. NeuroImage.
• Lee, Roberta. (2010). The Superstress Solution. New York: Random House.
• Kabat-Zinn, J. (2003). Mindfulness-Based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice.
• Van Cappellen, P., Catalino, L. I., & Fredrickson, B. L. (2020) A New Micro-Intervention to Increase the Enjoyment and Continued Practice of Meditation. Emotion.

S-6: Impact of mindfulness meditation on brain and immune function

• Davidson, R.J., Kabat-Zinn, J., Schumacher, J. et al. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine.

S-7: Capitalizing on good news

• Langston, C. A. (1994). Capitalizing on and coping with daily-life events: Expressive responses to positive events. Journal of Personality and Social Psychology.
• Bryant, F.B. & Veroff, J. (2006). A four-factor model of perceived control: Avoiding, coping, obtaining, and savoring. Journal of Personality.

S-8: Benefits of capitalization

• Gable, S.L., Reis, H.T., Impett, E.A. & Asher, E.R. (2004). What do you do when things go right? The intrapersonal and interpersonal benefits of sharing positive events. Journal of Personality and Social Psychology.
• Gable, S. L., Gonzaga, G., & Strachman, A. (2006). Will you be there for me when things go right? Social support for positive events. Journal of Personality and Social Psychology.
• Reis, H.T. & Shaver, P. (1988). Intimacy as an interpersonal process. In S. Duck (Ed.), Handbook of Personal Relationships: Theory, Research, and Interventions. John Wiley and Sons.

S-9: Benefits of laughing with spouse

• Bazzini, D. G., Stack, E. P., Martinicin, P. D., & Davis, C. (2007). Remember when we...?”: The effects of reminiscing about laughter on relationship satisfaction. Motivation and Emotion.
• Fraley, B., & Aron, A. (2004). The effect of shared humorous experience on closeness in initial encounters. Journal of Personal Relationships.

S-10: Savoring memories

• Bryant, F. B., Smart, C. M., & King, S. P. (2005). Using the past to enhance the present: Boosting happiness through positive reminiscence. Journal of Happiness Studies.

S-11: Flow and optimal experience

• Csikszentmihalyi, Mihaly and Csikszentmihalyi, Isabella Selega. Optimal Experience: Psychological Studies of Flow in Consciousness. Cambridge University Press, 1998.
• Moneta, G.B., & Csikszentmihalyi, M. (1996). The effect of perceived challenges and skills on the quality of subjective experience. Journal of Personality.
• Csikszentmihalyi, Mihaly. (1998). Finding Flow: The Psychology of Engagement with Everyday Life. New York: Basic Books.
• Nakamura, J. & Csikszentmihalyi, M. (2009) Flow Theory and Research. Lopez, S. & Snyder, R. Oxford Handbook of Positive Psychology (2nd edition)
• Csikszentmihalyi, Mihaly. Flow: The Psychology of Optimal Experience. Harper Perennial. 2008.
• Nakamura, J. & Csikszentmihalyi, M. (2009) Flow Theory and Research, in Lopez, S. & Snyder, R. Oxford Handbook of Positive Psychology (2nd edition).
• Kotler, S. (2014) Create a Work Environment That Fosters Flow. Harvard Business Review. https://hbr.org/2014/05/create-a-work-environment-that-fosters-flow
• Csikszentmihalyi, Mihaly. (2004) Flow, the secret to happiness. TED. https://www.ted.com/talks/mihaly_csikszentmihalyi_on_flow

S-12: Mindfulness-based stress reduction

• Grossman, P., Niemann, L., Schmidt, S., & Walach, H. (2004). Mindfulness-based stress reduction and health benefits: A meta-analysis. Journal of Psychosomatic Research.
• MBCT.com http://mbct.com/about-mbct.html
• Shapiro, M., Brown, K. W. & Biegel, G. M. (2007). Teaching self-care to caregivers: Effects of mindfulness-based stress reduction on the mental health of therapists in training. Training and Education in Professional Psychology.
• Kilpatrick, L.A., Suyenobu, B.Y., Smith, S.R., et al. (2011) Impact of mindfulness-based stress reduction training on intrinsic brain connectivity. NeuroImage.
• Zilcha-Mano, S. (2017) Effects of Western and Eastern Perspectives of Mindfulness-Based Interventions During Pregnancy on Birth Outcomes, Maternal Physical Health, and Maternal Mental Health. Journal of Child and Family Studies.
• Khoury, B., Lecomte, T., Guillaume, F., et al. (2013) Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review.

S-13: Effect of thought-stopping on mood

• Teasdale, V. & Rezin, J.D. (1978). Effect of thought-stopping on thoughts, mood, and corrugator EMG in depressed patients. Behaviour Research and Therapy.

S-14: Benefits of distraction

• Brockner, J. & Hulton, A.J.B. (1978). How to reverse the vicious cycle of low self-esteem: The importance of attentional focus. Journal of Personality and Social Psychology.
• Lyubomirsky, S., Caldwell, N.D. & Nolen-Hoeksema, S. (1998). Effects of ruminative and distracting responses to depressed mood on retrieval of autobiographical memories. Journal of Personality and Social Psychology.
• Lyubomirsky, Sonja (2008). The How of Happiness. Penguin Books.

S-15: Mind-wandering leads to less happiness

• Killingsworth, M.A., & Gilbert, D.T. (2010). A wandering mind is an unhappy mind. Science.

S-16: Effects of meditation-training on the brain

• Desbordes, G., Negi, L.T., Pace, T.W.W. et al. (2012). Effects of mindful-attention and compassion meditation training on amygdala response to emotional stimuli in an ordinary, non-meditative state. Frontiers in Human Neuroscience.

S-17: Benefits of loving-kindness meditation

• Hutcherson, C.A., Seppälä, E.M., & Gross, J.J. (2008). Lovingkindness meditation increases social connectedness. Emotion.
• Fredrickson, B.L., Cohn, M.A., Coffey, K.A., Pek, J., & Finkel, S.M. (2008). Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology.
• Salzberg, Sharon. (2011) Real Happiness: The Power of Meditation. Workman Publishing.
• Kok, B. E., Coffey, K. A., Cohn, M. A., Catalino, L. I., Vacharkulksemsek, T., Algoe, S. B., Brantley, M. & Fredrickson, B. L. (2013). How positive emotions build physical health: Perceived positive social connections account for the upward spiral between positive emotions and vagal tone. Psychological Science.

S-18: Brain enters meditative state when you enter green spaces

• Aspinall, P., Mavros, P., Coyne, R, & Roe, J. (2013). The urban brain: analysing outdoor physical activity with mobile EEG. British Journal of Sports Medicine.
• Reynolds, Gretchen. (2013) "Easing Brain Fatigue With a Walk in the Park." The New York Times. http://well.blogs.nytimes.com/2013/03/27/easing-brain-fatigue-with-a-walk-in-the-park/?_r=1

S-19: Savoring the future: Benefits of joyfully anticipating future events

• Lyubomirsky, Sonja (2008). The How of Happiness. Penguin Books.
• Dunn, Elizabeth & Norton, Michael. (2013). Happy Money: The Science of Smarter Spending. Simon & Schuster.
• Schacter, D.L. (2012) Adaptive Constructive Processes and the Future of Memory. American Psychologist.
• Ostby, Y. et al (2012) Mental Time Travel and Default-Mode Network Functional Connectivity in the Developing Brain.
• D’Argembeau, A., Xue, G., Lu, Z. L., Van der Linden, M., & Bechara, A. (2008) Neural correlates of envisioning emotional events in the near and far future. Neuroimage.
• D'Argembeau, A., Stawarczyk, D., et al. (2010) The neural basis of personal goal processing when envisioning future events. Journal of cognitive neuroscience.

S-20: Reframing negative thoughts boosts resilience

• Brinol, P. (2012). Treating thoughts as material objects can increase or decrease their impact on evaluation. Psychological Science.
• Serani, Deborah. (2011) "An Introduction to Acceptance and Commitment Therapy." Psychology Today. http://www.psychologytoday.com/blog/two-takes-depression/201102/acceptance-and-commitment-therapy
• Seligman, M. E. (2002) Newsweek. http://www.ncbi.nlm.nih.gov/pubmed/12360828
• Harvey, A. G., & Talbot, L. S. (2011). Behavioral Experiments. In Behavioral Treatments for Sleep Disorders.
• Dindo, L., Van Liew, J. R., & Arch, J. J. (2017) Acceptance and Commitment Therapy: A Transdiagnostic Behavioral Intervention for Mental Health and Medical Conditions. Neurotherapeutics.
• Harris, R. (2019) ACT Made Simple: An Easy-To-Read Primer on Acceptance and Commitment Therapy. New Harbinger Publications.
• Vowles K.E., McCracken L.M. (2008) Acceptance and values-based action in chronic pain: a study of treatment effectiveness and process. Journal of Consulting and Clinical Psychology.
• Gloster, A.T., et al. (2020) The empirical status of acceptance and commitment therapy: A review of meta-analyses. Journal of Contextual Behavioral Science.
• Leyro, T. M., Zvolensky, M. J., & Bernstein, A. (2010) Distress tolerance and psychopathological symptoms and disorders: A review of the empirical literature among adults. Psychological Bulletin.
• Bramwell, K. & Richardson, T. (2018) Improvements in Depression and Mental Health After Acceptance and Commitment Therapy are Related to Changes in Defusion and Values-Based Action. Journal of Contemporary Psychotherapy.
• McCracken, L.M. & Gutierrez-Martinez, O. (2011) Processes of change in psychological flexibility in an interdisciplinary group-based treatment for chronic pain based on Acceptance and Commitment Therapy. Behaviour Research and Therapy.
• Vowles, K., et al. (2009) Targeting acceptance, mindfulness, and values-based action in chronic pain: Findings of two preliminary trials of an outpatient group-based intervention. Cognitive and Behavioral Practice.
• Wicksell, R.K., et al. (2010) Psychological flexibility as a mediator of improvement in Acceptance and Commitment Therapy for patients with chronic pain following whiplash. European Journal of Pain.
• Tighe, C. A., et al. (2021) Links between Savoring, Rumination, and Sleep-Related Experiences across Adulthood: Implications for Older Adults. Clinical Gerontologist.
• Čapková, K., et al. (2018) The impact of pre-sleep arousal state and strategy to control unwanted thoughts on sleep quality. Anxiety, Stress, & Coping.
• Klibert, J. J., et al. (2022) Savoring Interventions Increase Positive Emotions After a Social-Evaluative Hassle. Frontiers in Psychology.
• Fredrickson, B.L., Tugade, M.M., Waugh, C.E., & Larkin, G.R. (2003) What Good Are Positive Emotions in Crises? A Prospective Study of Resilience and Emotions Following the Terrorist Attacks on the United States on September 11th, 2001. Journal of Personality and Social Psychology.

S-21: Looking at nature activates parts of brain linked to emotional stability and optimism; boosts creativity

• Kim, G., Jeong, G., Kim, T. et al. (2010). Functional neuroanatomy associated with natural and urban scenic views in the human brain. 3.0T Functional MR Imaging. Korean Journal of Radiology.
• Atchley RA, Strayer DL, Atchley P (2012) Creativity in the Wild: Improving Creative Reasoning through Immersion in Natural Settings. PLoS ONE

S-22: Spending on experiences, not material objects, leads to happiness in long run

• Hill, G., Howell, R.T. (2009) The mediators of experiential purchases: Determining the impact of psychological needs satisfaction and social comparison. The Journal of Positive Psychology.

S-23: Boost mood with a positive portfolio

• Fredrickson, Barbara. (2009). Positivity.

S-24: Daydreaming boosts creativity

• Baird, B., Smallwood, J., Mrazek, M.D., Kam, J.W.Y., Franklin, M.S., Schooler, J.W. (2012). Inspired by Distraction: Mind Wandering Facilitates Creative Incubation. Psychological Science.

S-25: Mindfulness enhances relationships

• Barnes, S., Brown, K.W., Krusemark, E., Campbell, W.K., Rogge, R.D., (2007). The role of mindfulness in romantic relationship satisfaction and responses to relationship stress. Journal of Marital and Family Therapy.
• Carson, J.W., Carson, K.M. et al. (2003) Mindfulness-based relationship enhancement. Behavior Therapy.

S-26: Mindfulness aids working memory and flexible thinking

• Jha, A.P., Stanley, E.A., Kiyonaga, A., Wong, L., Gelfand, L. (2010). Examining the protective effects of mindfulness training on working memory capacity and affective experience. Emotion.
• Siegel, D.J. (2007) Reflections on The Mindful Brain: A Brief Overview Adapted from The Mindful Brain: Reflection and Attunement in the Cultivation of Well-Being.

S-27: Yoga boosts mood, reduces stress

• Kiecolt-Glaser, J.K., Christian, L., Preston, H., et al. (2010). Stress, inflammation, and yoga practice. Psychosomatic Medicine.
• Lee, Roberta. (2010). The SuperStress Solution. New York: Random House.
• Cabral, P., et al. (2011) Effectiveness of yoga therapy as a complementary treatment for major psychiatric disorders: a meta-analysis. Primary Care Companion to CNS Disorders.

S-28: Bliss is linked to longevity

• Tonya L. Jacobs, Elissa S. Epel, Jue Lin, Elizabeth H. Blackburn, Owen M. Wolkowitz, David A. Bridwell, Anthony P. Zanesco, Stephen R. Aichele, Baljinder K. Sahdra, Katherine A. MacLean. Intensive meditation training, immune cell telomerase activity, and psychological mediators. Psychoneuroendocrinology, 2010

S-29: Importance of being present during our social interactions

• Dutton, J.E. (2003). Fostering high-quality connections. Stanford Social Innovation Review.

S-30: Mindfulness meditation reduces anxiety

• Zeidan, F., Martucci, K.T. et al. (2013). Neural correlates of mindfulness meditation-related anxiety relief. Social Cognitive and Affective Neuroscience.
• Goyal, M., Singh, S., et al. (2014). Meditation Programs for Psychological Stress and Well-being. JAMA Internal Medicine.
• Miller, J.J., Fletcher, K., & Kabat-Zinn, J. (1995). Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in the treatment of anxiety disorders. General Hospital Psychiatry.
• Carlson, L. E. (2016) Mindfulness-based interventions for coping with cancer. Annals of the New York Academy of Sciences.

S-31: Yoga improves brain function

• Gothe, N., Pontefex, M.B. et al. (2012). The acute effects of yoga on executive function. Journal of Physical Activity & Health.

S-32: Spacing out our indulgences allows us to enjoy them more

• Quoidbach, J., Dunn, E. (Forthcoming) Give it up: A strategy for combatting hedonic adaptation. Social Psychological and Personality Science.
• Nelson, L.D., Meyvis, T., Galak, J. (2009) Enhancing the television-viewing experience through commerical interruptions. Journal of Consumer Research.
• Nelson, L.D., Meyvis, T. (2008) Interrupted consumption: Disrupting adaptation to hedonic experiences. Journal of Marketing Research.

S-33: People procrastinate enjoyable experiences

• Shu, S., Gneezy, A. (2010) Procrastination of enjoyable experiences. Journal of Marketing Research.

S-34: Focusing on places we haven't visited ramps up thrill of traveling, even to nearby locations

• Quoidbach, J., Dunn, E., Bustin, G, et al. (Forthcoming) The Price of Awesomeness: How a Wealth of Experiences Impoverishes Savoring.

S-35: Interacting with strangers or treating partners as strangers can boost joy in interactions

• Dunn, E., Biesanz, J., Human, L., et al. (2007) Misunderstanding the affective consequences of everyday social interactions: the hidden benefits of putting one’s best face forward. Journal of Personality and Social Psychology.

S-36: Benefits of relaxation for physical and emotional health

• Broadbent, E. et al. (2012). A brief relaxation intervention reduces stress and improves surgical wound healing response: A randomized trial. Brian, Behavior, & Immunity.
• Benson, Herbert. (2000). The Relaxation Response. New York: HarperTorch.
• Hanson, Rick. (2013). Hardwiring Happiness. New York: Harmony Books.
• Rees, B. (2011). Overview of outcome data of potential meditation training for soldier resilience. Military Medicine.
• "Relax Your Way To Perfect Health." (2009) Independent. http://www.independent.co.uk/life-style/health-and-families/features/relax-your-way-to-perfect-health-1763109.html
• "Six relaxation techniques to reduce stress." (2016) Harvard Medical School. http://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress

S-37: Interacting with nature results in a cognitive boost, reduces stress & anxiety, preserves positive mood

• Berman, M.G., Jonides, J. & Kaplan, S. (2008). The cognitive benefits of interacting with nature. Psychological Science.
• Green, Jared. (2011) "Research Shows Nature Helps With Stress." The Dirt. http://dirt.asla.org/2011/09/08/research-shows-nature-helps-with-stress/
• Bratman, G.N. et al. (2014) The benefits of nature experience: Improved affect and cognition. Landscape and Urban Planning.
• Bratman, G.N., Hamilton, J.P., et al. (2015). Nature experience reduces rumination and subgenual prefrontal cortex activation. Proceedings of the National Academy of Sciences of the United States of America.

S-38: Looking at nature makes us feel more connected, caring, generous

• Weinstein, N., Przybylski, A.K., & Ryan, R.M. et al. (2009). Can nature make us more caring? Effects of immersion in nature on intrinsic aspirations and generosity. Personality and Social Psychology Bulletin.

S-39: Benefits of progressive muscle relaxation

• Lee, Roberta. (2010). The Superstress Solution. New York: Random House.
• Borkovec, T. D. & Sides, J. K. (1979) Critical procedural variables related to the physiological effects of progressive relaxation: A review. Behaviour Research and Therapy.
• Toussaint, L., Nguyen, Q. A., Roettger, C., et al. (2021) Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation. Evidence-Based Complementary and Alternative Medicine.

S-40: Benefits of tai chi

• Jin, P. (1992). Efficacy of tai chi, brisk walking, meditation, and reading in reducing mental and emotional stress. Journal of Psychosomatic Research.

S-41: The benefits of looking at art

• Jones, Daniel P. and Peart, Karen. (2009). "Class Helping Future Doctors Learn the Art of Observation," Yale News.

S-42: The benefits of reducing noise in our lives

• Achor, Shawn. (2013). Before Happiness. New York: Crown Business.
• Burden of disease from environmental noise - Quantification of healthy life years lost in Europe, World Health Organization: http://www.who.int/quantifying_ehimpacts/publications/e94888/en/

S-43: The joy we get from a happy experience grows over time; joy from material purchases fade over time

• Carter, T., Gilovich, T. (2010) The relative relativity of material and experiential purchases. Journal of Personality and Social Psychology.

S-44: Our experiences are constantly resculpting the brain

• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.

S-45: When good experiences become encoded in neural structure, negative moments are a less powerful influence on happiness

• Fredrickson, B.L. et al (2003) What Good Are Positive Emotions in Crisis? A Prospective Study of Resilience and Emotions Following the Terrorist Attacks on the U.S. on 9/11/01. Journal of Personality and Social Psychology.
• Fredrickson, B.L., Levenson, R. (1998) Positive Emotions Speed Recovery from the Cardiovascular Sequelae of Negative Emotions. Psychology Press.

S-46: Savoring good experiences rewires brains for more resilience, happiness, plus better health and relationships

• Tugade, M.M., Fredrickson, B.L. (2007) Regulation of Positive Emotions: Emotion Regulation Strategies that Promote Resilience. Journal of Happiness Studies.
• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.
• Hölzel, B.K., Carmody, J., Vangel, M., et al. (2011) Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research.

S-47: Recognizing stable good conditions can give us a sense of comfort, security and relief

• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.

S-48: Knowing that both pleasantness and unpleasantness are constantly changing can actually help us feel better when we’re in a negative place

• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.

S-49: To find what’s fresh in your commonplace positive experiences, you can look for unexpected rewards

• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.

S-50: Practicing mindfulness strengthens lateral networks of brain

• Farb, N.A.S., Segal, Z.V., Mayberg, H., Bean, J., McKeon, D., Fatima, Z., & Anderson, A.K. (2007) Attending to the present: Mindfulness meditation reveals distinct neural modes of self-reflection. SCAN.

S-51: Couples who put a happy spin on their history together are likely to be happy in the future

• Gottman, John M. (1999) The Seven Principles for Making Marriage Work. Three Rivers Press.

S-52: Mindfulness helps keep our autopilot mind in check

• Niemiec, R. M. (2014) Mindfulness and character strengths: A practical guide to flourishing. Cambridge, MA: Hogrefe.
• Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2013) Mindfulness-based cognitive therapy for depression: A new approach to preventing relapse (2nd ed.). New York, NY: Guilford.

S-53: Definition of mindfulness

• Bishop, S. R., Lau, M., et al. (2004) Mindfulness: A proposed operational definition. Clinical Psychology: Science and Practice.
• Niemiec, R. M. (2012) Mindful living: Character strengths interventions as pathways for the five mindfulness trainings. International Journal of Wellbeing.
• Segal, Z. V., Williams, J. M. G., & Teasdale, J. D. (2013) Mindfulness-based cognitive therapy for depression: A new approach to preventing relapse (2nd ed.). New York: Guilford.
• Kabat-Zinn, J. (1990) Full Catastrophe Living. New York, NY: Dell.
• "What Is Mindfulness?" Greater Good Magazine. http://greatergood.berkeley.edu/topic/mindfulness/definition
• Salzberg, Sharon. (2011) Real Happiness: The Power of Meditation. Workman Publishing.

S-54: Mindfulness helps us see ourselves for who we really are

• Carlson, E. N. (2013) Overcoming the barriers to self-knowledge: Mindfulness as a path to seeing yourself as you really are. Perspectives on Psychological Science.

S-55: Get feedback from others on character strengths to build up mindfulness of our own strengths

• Niemiec, R. M. (2014) Mindfulness and character strengths: A practical guide to flourishing. Cambridge, MA: Hogrefe.
• Pronin, E. (2009). The introspection illusion. In M. P. Zanna (Ed.), Advances in Experimental Social Psychology, 41 (pp. 1-67). Burlington, VT: Academic Press.
• Research by the VIA Institute on Character. www.viacharacter.org

S-56: Using mindfulness with your character strengths can help address various problems

• Garland, E., Gaylord, & Park, J. (2009). The role of mindfulness in positive reappraisal. Explore: The Journal of Science and Healing.
• Huta, V., & Hawley, L. (2010). Psychological strengths and cognitive vulnerabilities: Are they two ends of the same continuum or do they have independent relationships with well-being and ill-being? Journal of Happiness Studies.
• Niemiec, R. M. (2014) Mindfulness and character strengths: A practical guide to flourishing. Cambridge, MA: Hogrefe.
• Park, N., & Peterson, C. (2009a). Character strengths: Research and practice. Journal of College and Character.

S-57: Importance of mindfulness in relation to our character strengths

• Niemiec, R. M. (2012) Mindful living: Character strengths interventions as pathways for the five mindfulness trainings. International Journal of Wellbeing.
• Niemiec, R. M., Rashid, T., & Spinella, M. (2012). Strong mindfulness: Integrating mindfulness and character strengths. Journal of Mental Health Counseling.

S-58: Benefits of mindful walking

• Niemiec, R. M. (2012) Mindful living: Character strengths interventions as pathways for the five mindfulness trainings. International Journal of Wellbeing.
• Niemiec, R. M. (2014) Mindfulness and character strengths: A practical guide to flourishing. Cambridge, MA: Hogrefe.

S-59: Eating mindfully can help you maintain healthy body weight

• Suttie, Jill. (2012) "Better Eating through Mindfulness." Greater Good Magazine. http://greatergood.berkeley.edu/article/item/better_eating_through_mindfulness

S-60: Mindfulness and sexual dysfunction

• Suttie, Jill. (2013) "Can Mindfulness Treat Sexual Dysfunction?" Greater Good Magazine. http://greatergood.berkeley.edu/article/item/mindfulness_treat_sexual_dysfunction

S-61: Mindfulness can make us more compassionate and altruistic

• Condon, P., Desbordes, G., Miller, W.B., & DeSteno, D. (2013). Meditation increases compassionate responses to suffering. Psychological Science.

S-62: Benefits of mindful parenting

• Kabat-Zinn, M. & Kabat-Zinn, J. (1998) Everyday Blessings: The Inner Work of Mindful Parenting. New York: Hyperion.

S-63: Meditation can lead to better grades

• Laskowski, Tara. (2013) "New Study Shows Meditating Before Lecture Leads to Better Grades." George Mason University. https://www2.gmu.edu/news/1379

S-64: Benefits of mindfulness in schools

• Kuyken, W., Weare, K. et al. (2013) Effectiveness of the Mindfulness in Schools Programme: non-randomised controlled feasibility study. British Journal of Psychiatry.

S-65: Starting a meditation practice

• "Mindfulness: How to Do It". (2019) Mindful. https://www.mindful.org/mindfulness-how-to-do-it/
• Goleman, Daniel. (2014) "What Mindfulness Is—And Isn’t". Mindful. https://www.mindful.org/what-mindfulness-is-and-isnt/
• Halliwell, Ed. (2015) "The One Thing You Can Do to Make Meditation a Habit." Mindful. http://www.mindful.org/mindful-voices/the-examined-life/the-one-thing-you-can-do-to-make-meditation-a-habit
• Goldstein, Elisha. (2015) "Mindfulness: What’s the POINT?" Mindful. http://www.mindful.org/mindful-voices/on-mental-health/mindfulness-whats-the-point
• "Find the Right Mindfulness Practice for Your Life." (2014) Mindful. https://www.mindful.org/the-meditation-diet/
• Goldstein, Elisha. (2014) "The Top 5 Myths About Mindfulness Meditation." Mindful. https://www.mindful.org/the-top-5-myths-about-mindfulness-meditation/

S-66: Mindfulness can help control binge eating and comfort eating

• O'Reilly, G.A., Cook, L. et al. (2014) Mindfulness-based interventions for obesity-related eating behaviours: a literature review. Obesity Review.

S-67: Benefits of mindfulness in the workplace

• Aikens, K.A., Astin, J. et al. (2014) Mindfulness Goes to Work: Impact of an Online Workplace Intervention. Journal of Occupational and Environmental Medicine.
• Hulsheger, U.R., Alberts, H.J. et al. (2013) Benefits of mindfulness at work: the role of mindfulness in emotion regulation, emotional exhaustion, and job satisfaction. Journal of Applied Psychology.
• Dane, E. & Brummel, B.J. (2013) Examining workplace mindfulness and its relations to job performance and turnover intention. Human Relations.
• Goleman, Daniel. (2013) "The Benefits of a Productive Cocoon." Mindful. https://www.mindful.org/the-benefits-of-a-productive-cocoon/
• Jaret, Peter. (2015) "Why We Need Mindfulness at Work." Greater Good Magazine. http://greatergood.berkeley.edu/article/item/why_we_need_mindfulness_at_work

S-68: How to be mindful at work

• Brendel, David. (2015) "There Are Risks to Mindfulness at Work." Harvard Business Review. https://hbr.org/2015/02/there-are-risks-to-mindfulness-at-work

S-69: Mindfulness helps us feel like we have more time

• Kramer, R.S.S., Weger, U.W. & Sharma, D. (2013) The effect of mindfulness meditation on time perception. Consciousness and Cognition.

S-70: Inducing time scarcity enhances well-being

• • Layous, K., Kurtz, J., Chacellor, J., & Lyubomirsky, S. (2015). Reframing the Ordinary: Imagining Time as Scarce Increases Well-Being. Manuscript submitted for publication.

S-71: People who share experiences with others rate them as more pleasant

• Boothby, E.J., Clark, M.S. & Bargh, J.A. (2014) Shared experiences are amplified. Psychological Science.
• Wagner, U., Galli, L., et.al. (2015). Beautiful friendship: Social sharing of emotions improves subjective feelings and activates the neural reward circuitry. Social Cognitive and Affective Neuroscience.

S-72: Ways to savor

• Kennelly, Stacey. (2012) "10 Steps to Savoring the Good Things in Life." Greater Good Magazine. http://greatergood.berkeley.edu/article/item/10_steps_to_savoring_the_good_things_in_life

S-73: Mindfulness and self-acceptance

• Carson, S.H. & Langer, E.J. (2006) Mindfulness and Self-Acceptance. Journal of Rational-Emotive & Cognitive-Behavior Therapy.

S-74: Experiencing adversity in the past linked with greater savoring in the present

• Croft, A., Dunn, E.W. & Quoidbach, J. (2013) From Tribulations to Appreciation: Experiencing Adversity in the Past Predicts Greater Savoring in the Present. Social Psychological and Personality Science.

S-75: People who are good at savoring have less trouble balancing work and family life

• Camgoz, S.M. (2014) The Role of Savoring in Work-Family Conflict. Social Behavior and Personality.

S-76: Meditation can offset age-related cognitive decline

• Gard, T., Holzel, B.K. & Lazar, S.W. (2014) The potential effects of meditation on age-related cognitive decline: a systematic review. Annals of the New York Academy of Sciences.

S-77: 12.5 minutes a day of meditation for 8 weeks increased Marines' resistance to stress

• Stanley, E.A., Schaldach, J.M., Kiyonaga, A. & Jha, A.P. (2011) Mindfulness-based Mind Fitness Training: A Case Study of a High-Stress Predeployment Military Cohort. Cognitive and Behavioral Practice.

S-78: Washing the dishes mindfully reduces stress and boosts feelings of inspiration

• Hanley, A.W., Warner, A.R. et al. (2014) Washing Dishes to Wash the Dishes: Brief Instruction in an Informal Mindfulness Practice. Mindfulness.

S-79: Being in nature reduces rumination

• Bratman, G.N., Hamilton, J.P. et al. (2015) Nature experience reduces rumination and subgenual prefrontal cortex activation. PNAS.

S-80: Telling others about our positive experiences can increase life satisfaction

• Quoidbach, J. et al. (2010) Positive emotion regulation and well-being: Comparing the impact of eight savoring and dampening strategies. Personality and Individual Differences.

S-81: Flow is related to the process of creating meaning in our lives

• Delle Fave, A. (2009) Optimal Experience and Meaning: Which Relationship? Psychological Topics.

S-82: Competing memories can push away positive memories if you don't focus on them from time to time

• Wimber, M., Alink, A. et al. (2015) Retrieval induces adaptive forgetting of competing memories via cortical pattern suppression. Nature Neuroscience.

S-83: Looking at pictures of nature and green spaces may help us recover from stress

• van den Berg, M.M.H.E., Maas, J. et al. (2016) Autonomic Nervous System Responses to Viewing Green and Built Settings: Differentiating Between Sympathetic and Parasympathetic Activity. International Journal of Environmental Research and Public Health.

S-84: Feeling awe brings us into the present moment, enhances wellbeing, and decreases stress

• Rudd, M. et al. (2012) Awe expands people's perception of time, alters decision making, and enhances well-being. Psychological Science.

S-85: Silence can help us develop new brain cells

• Kirste, I. et al. (2015) Is silence golden? Effects of auditory stimuli and their absence on adult hippocampal neurogenesis. Brain Structure and Function.

S-86: Don't try to suppress negative thoughts

• Wegner, D.M., Schneider, D.J., Carter, S.R., & White, T.L. (1987). Paradoxical effects of thought suppression. Journal of personality and social psychology.

S-87: Mindfulness-based stress reduction can be an effective treatment for poor sleep, even for those with serious medical conditions

• Gross, C.R., Kreitzer, M.J., et al. (2011). Mindfulness-based stress reduction versus pharmacotherapy for chronic primary insomnia: a randomized controlled clinical trial. Explore: the Journal of Science and Healing.
• Garland, S. N., Carlson, L. E., et al. (2014). Mindfulness-based stress reduction compared with cognitive behavioral therapy for the treatment of insomnia comorbid with cancer: a randomized, partially blinded, noninferiority trial. Journal of Clinical Oncology.
• Goldin, P. R. & Gross, J. J. (2010) Effects of mindfulness-based stress reduction (MBSR) on emotion regulation in social anxiety disorder. Emotion.

S-88: Visualization and guided imagery may promote relaxation that reduces stress and anxiety

• Guided Imagery. Cleveland Clinic. http://my.clevelandclinic.org/services/wellness/integrative-medicine/treatments-services/guided-imagery

S-89: Mindfulness training effect on fibromyalgia patients

• Grossman, P., Tiefenthaler-Gilmer, U., et al. (2007). Mindfulness training as an intervention for fibromyalgia: Evidence of postintervention and 3-year follow-up benefits in well-being. Psychotherapy and Psychosomatics.

S-90: Thinking of your thoughts as the link between incidents and reactions can help you take charge of them and change them

• Edelman, S. (2006). Change Your Thinking With CBT. UK: Vermilion.

S-91: Why heart rate variability (HRV) biofeedback works

• Lehrer, P.M. & Gevirtz, R. (2014) Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology.

S-92: Resonant breathing over time reduces stress, anxiety, depression; improves blood pressure regulation & pulmonary function

• Prinsloo, G.E., Derman, W.E. et al. (2013) The Effect of a Single Session of Short Duration Biofeedback-Induced Deep Breathing on Measures of Heart Rate Variability During Laboratory-Induced Cognitive Stress: A Pilot Study. Applied Psychophysiology and Biofeedback.
• Vaschillo, E.G., Shih, W.J. et al. (2003) Heart rate variability biofeedback increases baroreflex gain and peak expiratory flow. Psychosomatic Medicine.
• Sutarto, A.p., Wahab, M.N. & Zin, N.M. (2012) Resonant breathing biofeedback training for stress reduction among manufacturing operators. International Journal of Occupational Safety and Ergonomics.

S-93: How we focus attention helps shape the mind

• Siegel, Daniel J. Reflections on the Mindful Brain. https://communityofmindfulparenting.com/documents/research/Siegel-Mindfulness.pdf

S-94: Mindful leadership training reduces our propensity to rush through activities without paying attention to them

• "Mindful Leadership at Work." Institute For Mindful Leadership. https://instituteformindfulleadership.org/wp-content/uploads/2016/02/Mindful-Leadership-at-Work_What-does-the-research-show_2014.pdf

S-95: What makes a mindful leader

• Marturano, Janice. (2014) Finding the Space to Lead: A Practical Guide to Mindful Leadership. New York: Bloomsbury Press.

S-96: The mind needs time out from busy-mode in order to come up with creative solutions

• Marturano, Janice. (2014) Finding the Space to Lead: A Practical Guide to Mindful Leadership. New York: Bloomsbury Press.

S-97: Mindfulness meditation promotes creative thinking

• Colzato, L.S., Szapora, A. et al. (2014) Prior Meditation Practice Modulates Performance and Strategy Use in Convergent- and Divergent-Thinking Problems. Mindfulness.

S-98: RESET technique helps us cope with intrusive thoughts and lowers levels of anxiety, depression, stress

• Shipherd, J.C. & Fordiani, J.M. (2015) The Application of Mindfulness in Coping With Intrusive Thoughts. Cognitive and Behavioral Practice.

S-99: Mindful listening allows people to feel comfortable speaking the truth

• Marturano, Janice. (2014) Finding the Space to Lead: A Practical Guide to Mindful Leadership. New York: Bloomsbury Press.

S-100: Long-term meditators have increased cortical thickness

• Lazar, S.W., Kerr, C.E. et al. (2005) Meditation experience is associated with increased cortical thickness. Neuroreport.

S-101: Recollecting positive memories buffers acute stress responses

• Speer, M.E. & Delgado, M.R. (2017) Reminiscing about positive memories buffers acute stress responses. Nature Human Behavior.

S-102: Savoring a past event can increase self-regulation

• Speer, M.E., Bhanji, J.P. & Delgado, M.R. (2014) Savoring the past: positive memories evoke value representations in the striatum. Neuron.

S-103: Savoring can reduce our desire to want more money

• Brown, K.W., Kasser, T. et al. (2009) When what one has is enough: Mindfulness, financial desire discrepancy, and subjective well-being. Journal of Research in Personality.

S-104: We have to become aware of thinking behaviors before we can change them

• Greenberger, D. & Padesky, C.A. (2015) Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think.
• Burns, D.D. (2008) Feeling Good: The New Mood Therapy. Harper.

S-105: Recurring thoughts and dreams after an experience can be helpful

• Arnulf, I. et al. (2014) Will students pass a competitive exam that they failed in their dreams? Consciousness and Cognition.

S-106: Mindfulness meditation a key factor for changing eating behaviors

• Kristeller, J. et al. (2014) Mindfulness-Based Eating Awareness Training (MB-EAT) for Binge Eating: A Randomized Clinical Trial. Mindfulness.

S-107: Paying mindful attention to body sensations can help stabilize body weight

• Van De Veer, E. et al. (2015) Body and Mind: Mindfulness Helps Consumers to Compensate for Prior Food Intake by Enhancing the Responsiveness to Physiological Cues. Journal of Consumer Research.

S-108: Yoga can help improve disordered eating

• McIver, S. et al. (2009) "Overeating is not about the food": women describe their experience of a yoga treatment program for binge eating. Qualitative Health Research.
• Carei, T.R. et al. (2010) Randomized Controlled Clinical Trial of Yoga in the Treatment of Eating Disorders. Journal of Adolescent Health.
• Neumark-Sztainer, D. (2013) Yoga and eating disorders: is there a place for yoga in the prevention and treatment of eating disorders and disordered eating behaviours? Advances in Eating Disorders.

S-109: Eating when distracted makes us eat more

• Robinson, E. et al. (2013) Eating attentively: a systematic review and meta-analysis of the effect of food intake memory and awareness on eating. American Journal of Clinical Nutrition.

S-110: Food doesn't always taste as good as we think it does

• Rolls, B.J. et al. (1981) Sensory specific satiety in man. Physiology & Behavior.
• Lipps Birch, L & Deysher, M. (1986) Calorie compensation and sensory specific satiety: Evidence for self regulation of food intake by young children. Appetite.

S-111: Appetite awareness helps people feel more in control with eating

• Brown, A.J. et al. (2010) Appetite Awareness as a Mediator in an Eating Disorders Prevention Program. Eating Disorders.

S-112: People tend to rely on external cues to guide eating

• Wansink, B. et al. (2005) Bottomless Bowls: Why Visual Cues of Portion Size May Influence Intake. Obesity.

S-113: Mindful eating should involve experimentation with many types of food

• Conason A. (2015) The Influence of Dieting (Hedonic Deprivation) on Food Intake, How It Can Promote Hedonic Overeating, and Mindful Eating Interventions. In: Hedonic Eating (Ed Avena, N.), Oxford University Press.

S-114: What is mindful eating?

• Leigh, Suzanne. (2016) "Mindful Eating, Meditation May Lead to Better Metabolic Health." University of California San Francisco. https://www.ucsf.edu/news/2016/03/402171/mindful-eating-meditation-may-lead-better-metabolic-health

S-115: Reframing experiences in Time Perspective Therapy; choosing to change thought patterns

• Zimbardo, P., Sword, R., & Sword, R., (2012) The Time Cure: Overcoming PTSD with the New Psychology of Time Perspective Therapy. San Francisco: Wiley.
• Zimbardo, P. & Boyd, J. (2008) The Time Paradox. New York: Rider.
• Sword, R., Sword, RKM, et al. (2013) Time Perspective Therapy: A New Metaphor-Based Therapy. Journal of Loss and Trauma.
• Sword, R., Zimbardo, P., et al. (2014) Redefining Time in PTSD: Time Perspective Therapy Pilot Study. Journal of Professional Psychology.
• Sword, R., Sword, R., Brunskill, S., & Zimbardo, P. (2013) Time Perspective Therapy: A New Time-Based Metaphor Therapy for PTSD. Journal of Loss and Trauma: International Perspectives on Stress & Coping Publication.
• Zimbardo, P., Sword R., & Sword, R. (2012) The Time Cure: Overcoming PTSD with the New Psychology of Time Perspective Therapy. Wiley.
• Zimbardo, P. & Sword, R. (2017) Living and Loving Better with Time Perspective Therapy: Healing from the Past, Embracing the Present, Creating an Ideal Future. McFarland.

S-116: Value of being mindful of our thoughts and replacing past negative experiences with past positive memories

• Davidson, R.J. & McEwen, B.X. (2012) Social influences on neuroplasticity: Stress and interventions to promote well-being. Nature Neuroscience.
• Zimbardo, P., Sword, R., & Sword, R. (2012) The Time Cure: Overcoming PTSD with the New Psychology of Time Perspective Therapy. San Francisco: Wiley.

S-117: Savoring may buffer against suicide in gender and sexual minorities

• Kilbert, J.J. et al. (2018) “Savoring” buffers the association between negative emotions and suicidal behaviors in the GSM community. Journal of Gay & Lesbian Mental Health.

S-118: Yoga and relaxation exercises lower heart rate and blood pressure in transgender individuals

• Bhavanai, A.B. (2015) Effects of a Single Session of Yogic Relaxation on Cardiovascular Parameters in a Transgender Population. International Journal of Physiology.

S-119: Mindfulness and recovery from work; sleep quality

• Hulsheger, U.R. et al. (2015) A low-dose mindfulness intervention and recovery from work: Effects on psychological detachment, sleep quality, and sleep duration. Journal of Occupational and Organizational Psychology.

S-120: Meditation benefits individuals with MS

• Levin, A.B. et al. (2014) Can Meditation Influence Quality of Life, Depression, and Disease Outcome in Multiple Sclerosis? Findings from a Large International Web-Based Study. Behavioural Neurology.

S-121: Body scan meditation decreases stress

• Sevinc, G. et al. (2018) Common and Dissociable Neural Activity After Mindfulness-Based Stress Reduction and Relaxation Response Programs. Psychosomatic Medicine.
• Harvard Medical School. (2016) "Body scan mindfulness exercise for pain." https://www.health.harvard.edu/pain/body-scan-for-pain

S-122: Mental health and asthma: mindfulness-based stress reduction can help; so can medication

• Adams R.J. et al. (2004) Psychological factors and asthma quality of life: a population based study. Thorax.
• Pope, C.R. et al. (2014) Psychological Stress Interventions and Asthma: Therapeutic Considerations. Journal of Clinical Outcomes Management.

S-123: Rumination predicts heightened response to stressful life events in people with MDD and GAD

• Ruscio, A.M. et al. (2015) Rumination predicts heightened responding to stressful life events in Major Depressive Disorder and Generalized Anxiety Disorder. Journal of Abnormal Psychology.

S-124: Effective stress management therapy for multiple sclerosis symptoms

• Mohr, D.C. (2012) A randomized trial of stress management for the prevention of new brain lesions in Multiple Sclerosis. Neurology.

S-125: The impact of frequency, quality, and time spent in nature on stress reduction

• Hunter, M.R. et al (2019) Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology.

S-126: Benefits of cognitive-behavioral techniques improve quality of life for people with psoriasis

• Sijercic, Iris, et al. (2020) A systematic review of cognitive and behavioral treatments for individuals with psoriasis. Journal of Dermatological Treatment.
• Xiao, Yi, et al. (2019) The efficacy of psychological interventions on psoriasis treatment: a systematic review and meta-analysis of randomized controlled trials. Psychology Research and Behavior Management.

S-127: Meditation reduces stress and can improve psoriasis symptoms

• Kabat-Zinn, J., et al. (1998) Influence of a mindfulness meditation-based stress reduction intervention on rates of skin clearing in patients with moderate to severe psoriasis undergoing phototherapy (UVB) and photochemotherapy (PUVA). Psychosomatic Medicine.
• Gaston, L., et al. (1989) Efficacy of Imagery and Meditation Techniques in Treating Psoriasis. Imagination, Cognition and Personality.

S-128: Mindfulness meditation can reduce pain short-term and reduce self-reported pain long-term

• Zeidan, F. & Vago D. (2016) Mindfulness meditation–based pain relief: a mechanistic account. Annals of the New York Academy of Sciences

S-129: Mindfulness can moderate depression symptoms after race-related events

• Watson-Singleton, N. et al. (2019) Past Discrimination, Race-Related Vigilance, and Depressive Symptoms: The Moderating Role of Mindfulness. Mindfulness.

S-130: People's perception of time is susceptible to distortions and illusions

• Eagleman, David. (2008) Human Time Perception and Its Illusions. National Institute of Health.
• Tang, N. K. Y., & Harvey, A. G. (2006). Altering misperception of sleep in insomnia: Behavioral experiment versus verbal feedback. Journal of Consulting and Clinical Psychology.

S-131: Coping strategies for stress

• Heffer, T. & Willoughby, T. (2017). A count of coping strategies. National Library of Medicine.

S-132: Mindfulness based interventions effective in reducing anxiety and depression in various Asian populations

• Thapaliya, S., Patnaik, K.P., et al. (2018). Mindfulness based interventions for depression and anxiety in Asian Population. Journal of Psychiatrists' Association of Nepal.

S-133: Positive visualization enhances resilience in adults

• Helmreich, I., Kunzler, A., et al. (2017). Psychological interventions for resilience enhancement in adults. Cochrane Library.

S-134: The benefits of applied relaxation

• Hayes-Skelton, S. A., et al. (2013) A contemporary view of applied relaxation for generalized anxiety disorder. Cognitive Behaviour Therapy.

S-135: Mindfulness and social support may help reduce stress during pregnancy

• Hernandez, H. S., et al. (2019) The influence of mindfulness and social support on stress reactivity during pregnancy. Wiley Online Library: Stress and Health.

S-136: Mindfulness-based interventions can help improve sleep during pregnancy

• Felder, J. N., et al. (2018) Poor sleep quality, psychological distress, and the buffering effect of mindfulness training during pregnancy. Behavioral Sleep Medicine.

S-137: Mindfulness-based cognitive therapy can help manage anxiety and depression

• Evans, S., Ferrando, S., et al. (2008) Mindfulness-based cognitive therapy for generalized anxiety disorder. Journal of Anxiety Disorders.
• Hofmann, S. G., Sawyer, A. T., et al. (2010) The effect of mindfulness-based therapy on anxiety and depression: A meta-analytic review. Journal of Consulting and Clinical Psychology.

S-138: The benefits of mindfulness for multiple sclerosis patients

• Grossman, P., Kappos, L., Gensicke, H., et al. (2010) MS quality of life, depression, and fatigue improve after mindfulness training: a randomized trial. Neurology.

S-139: Benefits of mindfulness meditation on chronic pain

• Ngamkham, S., Holden, J. E., & Smith, E. L. (2019) A Systematic Review: Mindfulness Intervention for Cancer-Related Pain. Asia-Pacific Journal of Oncology Nursing.
• Zeidan, F. & Vago, D. (2017) Mindfulness meditation–based pain relief: a mechanistic account. Annals of the New York Academy of Sciences.

S-140: The benefits mindfulness has on cancer patients

• Mehta, R., et. al. (2019) Evidence for the Role of Mindfulness in Cancer: Benefits and Techniques. Cureus.

S-141: Mindfulness may help reduce stress and improve quality of life among cancer patients

• Dehghan, M., et. al. (2020) Stress and Quality of Life of Patients with Cancer: The Mediating Role of Mindfulness. Journal of Oncology.

T-1: Impact of gratitude on mental health

• Wood, A.M. et al (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review.
• Emmons, R.A. & McCullough, M.E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Happiness Studies.
• Sun, P., Sun, Y., et al. (2020). Gratitude as a protective factor against anxiety and depression among Chinese adolescents. Asian Journal of Social Psychology.
• Wood, A.M., Maltby, J., et al. (2008). The role of gratitude in the development of social support, stress, and depression. Journal of Research in Personality.
• O’Connell, B.H., O’Shea, D. & Gallagher, S. (2017). Feeling Thanks and Saying Thanks: A Randomized Controlled Trial Examining If and How Socially Oriented Gratitude Journals Work. Journal of Clinical Psychology.
• Wood, A. M., Joseph, S., Lloyd, J., & Atkins, S. (2009) Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of psychosomatic research.
• Komase, Y., et al. (2021) Effects of gratitude intervention on mental health and well‐being among workers: A systematic review. Journal of Occupational Health.
• Sansone, R. A. & Sansone, L. A. (2010) Gratitude and well being: The benefits of appreciation. Psychiatry.
• Jans-Beken, L., Jacobs, N., Janssens, M., et al. (2020) Gratitude and health: An updated review. The Journal of Positive Psychology.

T-2: 3 good things intervention

• Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist.

T-3: Benefits of gratitude journaling

• Emmons, R.A. & McCullough, M.E. (2004). Gratitude in intermediate affective terrain: Links of grateful moods to individual differences and daily emotional experience. Journal of Personality and Social Psychology.
• Emmons, R.A. & McCullough, M.E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology.
• McCullough, M. E., Emmons, R. A., & Tsang, J. (2002). The grateful disposition: A conceptual and empirical topography. Journal of Personality and Social Psychology.

T-4: Gratitude letter intervention

• Seligman M.E.P., et al (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist.
• Lyubomirsky, S., Dickerhoof, R. & Boehm, J.K. (2011). Becoming Happier Takes Both a Will and a Proper Way: An Experimental Longitudinal Intervention To Boost Well-Being. Emotion.

T-5: Gratitude can improve relationships

• DeSteno, D., Bartlett, M.Y., Baumann, J., Williams, L.A. & Dickens, L. (2010). Gratitude as moral sentiment: Emotion-guided cooperation in economic exchange. Emotion.
• Bartlett, M.Y. & DeSteno, D. (2006). Gratitude and prosocial behavior: Helping when it costs you. Psychological Science.
• Algoe, S.B., Haidt, J., & Gable, S.L. (2008). Beyond reciprocity: Gratitude and relationships in everyday life. Emotion.
• Fredrickson, B. L. (2004). Gratitude, like other positive emotions, broadens and builds. In R. A. Emmons & M. E. McCullough (Eds.) The Psychology of Gratitude. New York: Oxford University Press.

T-6: Gratitude in romance

• Algoe, S. B., Gable, S. L. & Maisel, N. C. (2010). It's the little things: Everyday gratitude as a booster shot for romantic relationships. Journal of Personal Relationships.
• Gable, S., & Algoe, S. B. Being there when things go right: Support processes for positive events. Support Processes in Intimate Relationships. Oxford University Press, 2010.
• Kubacka, K.E., Finkenauer, C., Rusbult, C.E., Keijsers, L. (2011). Maintaining close relationships: Gratitude as a motivator and a detector of maintenance behavior. Personality and Social Psychology Bulletin.
• Algoe, S. B., Haidt, J., & Gable, S. L. (2008). Beyond reciprocity: Gratitude and relationships in everyday life. Emotion.

T-7: Gratitude helps us sleep better

• Wood, A.M., Joseph, S., Lloyd, J. & Atkins, S. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of Psychosomatic Research.

T-8: Delivering regular gratitude reports

• Parks, A.C., Schueller, S. & Tasimi, A. (2013). Increasing happiness in the general population: Empirically supported self-help? S. David, I. Boniwell & A.C. Ayers (Eds.), Oxford Handbook of Happiness. Oxford University Press.

T-9: Gratitude benefits teens

• Bono, G. (2012). Searching for the Developmental Role of Gratitude: A 4-year Longitudinal Analysis. Presented at the American Psychological Association’s 120th Annual Convention.

T-10: Grateful people are healthier

• Hill, P., Allemand, M., Roberts, B. (2012) Examining the pathways between gratitude and self-rated physical health across adulthood. Personality and Individual Differences.

T-11: Gratitude lifts mood, increases life satisfaction and builds resilience

• Fagley, N. (2012) Appreciation Uniquely Predicts Life Satisfaction Above Demographics, the Big 5 Personality Factors, and Gratitude. Personality and Individual Differences.
• Adler, M. G., N. Fagley (2005) Appreciation: Individual Differences in Finding Value and Meaning as a Unique Predictor of Subjective Well-Being. Journal of Personality.
• Emmons, R. A., McCullough, M. (2003) Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social Psychology.
• Greškovičová, Katarína. (2019) Gratitude and its relationship to creative personality and resilience in university students. QUAERE 2018 Conference.

T-12: Habituation can make us miss opportunities for good experiences

• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.

T-13: How to show appreciation for others' character strengths

• Adler, M. G., & Fagley, N.S. (2005). Appreciation: Individual differences in finding value and meaning as a unique predictor of subjective well-being. Journal of Personality.
• Algoe, S. B., Gable, S. L., & Maisel, N. C. (2010). It’s the little things: Everyday gratitude as a booster shot for romantic relationships. Personal Relationships.
• Bao, K. J., & Lyubomirsky, S. (2013). Making it last: Combating hedonic adaptation in romantic relationships. Journal of Positive Psychology.

T-14: Expressing gratitude to our partners boosts relationship satisfaction

• Gordon, C.L., Arnette, R.A.M., & Smith, R.E. (2011). Have you thanked your spouse today?: Felt and expressed gratitude among married couples. Personality and Individual Differences.

T-15: Expressing gratitude to loved ones strengthens relationship

• Algoe, S. B., Fredrickson, B. L., Gable, S. L. (2013). The social functions of the emotion of gratitude via expression. Emotion.

T-16: Gratitude meditation opens our heart by reminding us of the positives in life and our common humanity

• Marturano, Janice. (2014) Finding the Space to Lead: A Practical Guide to Mindful Leadership. New York: Bloomsbury.

T-17: Gratitude, responsiveness, and trust can help new parents adapt to their new roles

• Kuile, H. et al. (2017) Predicting adaptation to parenthood: The role of responsiveness, gratitude, and trust. The Journal of Analytical Psychology.

T-18: Asian adults found feelings of gratitude aided in helping one adapt to impacts of the pandemic

• Tong, E.M.W., & Oh, V.Y.S. (2021). Gratitude and Adaptive Coping Among Chinese Singaporeans During the Beginning of the COVID-19 Pandemic. Front Psychiatry.

T-19: Importance of mindfulness and gratitude during pregnancy

• O’Leary, K., et al. (2016) Positive prenatal well‑being: Conceptualizing and measuring mindfulness and gratitude in pregnancy. Archives of Women’s Mental Health.

A-1: Optimism, happiness and life satisfaction promotes good heart health

• Boehm, J.K. & Kubzansky, L.D. (2012). The heart’s content: The association between positive psychological well-being and cardiovascular health. Psychological Bulletin.

A-2: Benefits of optimism

• Carver, S., Scheier, M.F., & Segerstrom, S.C. (2010). Optimism. Clinical Psychology Review.
• Taylor, S.E., Kemny, M.E. et al (2000). Psychological resources, positive illusions, and health. American Psychologist.
• Carver, S., Scheier, M.F., & Segerstrom, S.C. (1992). Psychological adjustment during a life transition. Cognitive Therapy Research.
• Gross, J.J., & John, O.P. (2003). Individual differences in two emotion regulation processes: Implications for affect, relationships and well-being. Journal of Personality and Social Psychology.
• Grant, A. M., & Berry, J. W. (2011). The necessity of others is the mother of invention: Intrinsic and prosocial motivations, perspective-taking, and creativity. Academy of Management Journal.
• Strong, G. & Aron, A. (2006). The effect of shared participation in novel and challenging activities on experienced relationship quality: Is it mediated by high positive affect? In K.D. Vohs & E.J. Finkel (Eds). Self and Relationships: Connecting Intrapersonal and Interpersonal Processes. Guilford Press.
• Seligman, Martin E. (2006). Learned Optimism: How to Change Your Mind and Your Life. Vintage.
• Schulman, P. (1995) Explanatory Style and Achievement in School and Work. In Explanatory Style. Routledge.
• Aspinwall, L. et al. (2010) The value of positive psychology: progress and pitfalls in examining the relation of positive phenomena to health. Annals of Behavioral Medicine.
• Fredrickson, B. et al. (2000) The undoing effect of positive emotions. Motivation and Emotion.
• Monfort, S.S., Stroup, H., & Waugh, C.E. (2014). The Impact of Anticipating Positive Events on Responses to Stress. Journal of Experimental Social Psychology.
• Sergerstrom, S. et al. (1998) Optimism is associated with mood, coping, and immune changes in response to stress. Journal of Personality and Social Psychology.
• Strunk, M. A. & Bachmann, G. A. (2018) Teaching Optimism During Pregnancy: A Possible Protective Practice Against Postpartum Depression [15L]. Obstetrics & Gynecology.
• Taber, J. M., et. al. (2016) Optimism and Spontaneous Self-affirmation are Associated with Lower Likelihood of Cognitive Impairment and Greater Positive Affect among Cancer Survivors. Annals of Behavioral Medicine.
• van Tilburg, W.A.P. & Igou, E.R. (2019) Dreaming of a Brighter Future: Anticipating Happiness Instills Meaning in Life. Journal of Happiness Studies.

A-3: Friends health benefits: reduce stress, boost optimism, leads to trying new things

• Grant, A. M., & Berry, J. W. (2011). The necessity of others is the mother of invention: Intrinsic and prosocial motivations, perspective-taking, and creativity. Academy of Management Journal.
• Strong, G. & Aron, A. The effect of shared participation in novel and challenging activities on experienced relationship quality: Is it mediated by high positive affect? In K.D. Vohs & E.J. Finkel (Eds). Self and Relationships: Connecting Intrapersonal and Interpersonal Processes. Guilford Press, 2006.
• J.H. Fowler & Christakis, N.A. (2008). The dynamic spread of happiness in a large social network: Longitudinal analysis over 20 years in the Framingham heart study. British Medical Journal.
• Demir, M., Orthel-Clark, H. et al. (2007). Friendship and Happiness Among Young Adults. Friendship and Happiness.
• Rosengren, A., Orth-Gomer, K., Wedel, H., & Wilhelmsen, L. (1993). Stressful life events, social support, and mortality in men born in 1933. British Medical Journal.
• Rath, T. (2006). Vital friends: The people you can't afford to live without. New York, NY: Gallup Press.
• Demir, Meliksah et al. (2007) Looking to Happy Tomorrows with Friends: Best and Close Friendships as They Predict Happiness. Journal of Happiness Studies.
• Janowski, K., et al. (2012) Social support and adaptation to the disease in men and women with psoriasis. Archives of Dermatological Research.

A-4: Best possible self intervention

• Peterson, Chris & Seligman, Martin. (2004). Character Strengths and Virtues: A Handbook of Classification. Oxford University Press.
• Sheldon, K.M. & Lyubomirsky, S. (2006) How to increase and sustain positive emotion: The effects of expressing gratitude and visualising best possible selves. Journal of Positive Psychology.
• Peters, M.L., Flink, I.K., Boersma, K. & Linton, S.J. (2010). Manipulating optimism: Can imagining a best possible self be used to increase positive future expectancies? Journal of Positive Psychology.
• Layous, K., Nelson, S.K., & Lyubomirsky, S. (2012). What is the optimal way to deliver a positive activity intervention? The case of writing about one's best possible selves. Journal of Happiness Studies.
• King, L.A. & Hicks, J. (2006) Narrating the Self in the Past and the Future: Implications for Maturity. Research in Human Development.

A-5: Visualization intervention

• Finke, Ronald A. (1990). Creative Imagery: Discoveries and Inventions in Visualization. Psychology Press.
• Roeckelein, Jon. (2004). Imagery in Psychology: A Reference Guide. Praeger.
• Fezler, William. (1989). Creative Imagery: How to Visualize in All Five Senses. Simon and Schuster.
• Martin, K.A. & Hall, C.R. (1995). Using mental imagery to enhance intrinsic motivation. Journal of Sport & Exercise Psychology.

A-6: From mental power to muscle power

• Ranganathan, V.K., Siemionow, V., Liu, J.Z., Sahgal, V., & Yue, G.H. (2004). From mental power to muscle power—gaining strength by using the mind. Neuropsychologia.

A-7: Goal-setting

• Locke, E.A. & Latham, G.P. (2006). New directions in goal-setting theory. Current Directions in Psychological Science.
• Sheldon, K.M., Ryan, R.M., Deci, E.L. & Kasser, T. (2004). The independent effects of goal contents and motives on well-being: It's both what you pursue and why you pursue it. Personality and Social Psychology Bulletin.
• Locke, E.A. (2002) Setting goals for life and happiness. In Snyder, C.R. & Lopez, S.J. (Eds.) Handbook of Positive Psychology. New York: Oxford University Press.
• Achor, Shawn. (2013). Before Happiness. New York: Crown Business.
• Berkman, E.T. (2018). The Neuroscience of Goals and Behavior Change. Consulting Psychology Journal.

A-8: Happiness, goal-setting and meaning

• Headey, B. (2007). Life goals matter to happiness: A revision of set point. Social Indicators Research.
• Steger, M. F., Oishi, S., & Kashdan, T. B. (2009). Meaning in life across the life span: Levels and correlates of meaning in life from emerging adulthood to older adulthood. Journal of Positive Psychology.
• Steger, M. F. (2009). Meaning in life. In S. J. Lopez (Ed.), Oxford handbook of positive psychology (2nd Ed.) Oxford University Press.
• Cumming, J. & Hall, C. (2004). The relationship between goal orientation and self-efficacy for exercise. Journal of Applied Social Psychology,
• Zimbardo, P. & Sword, R. (2017) Living & Loving Better. Jefferson, NC: McFarland.
• Brunstein, J. C., Schultheiss, O. C., & Maier, G. W. (1999) The pursuit of personal goals: A motivational approach to well‑being and life adjustment. Action & self-development: Theory and research through the life span.

A-9: Benefits of pursuing intrinsic goals

• Ryan, R.M. & Deci, E.L. (2001). On happiness and human potentials: A review of research on hedonic and eudaimonic well-being. Annual Review of Psychology.
• Ryan, R. (2009). Self-determination theory and wellbeing. WeD Research Review.
• Szakály, Z. et al. (2014). The Influence of Personal Values on the Transition towards Health-conscious Diet: a Segmentation Approach. Journal of Food and Nutrition Research.
• Michelson, S.E., Lee, J.K., Orsillo, S.M., & Roemer L. (2011) The role of values-consistent behavior in generalized anxiety disorder. Depression and Anxiety.

A-10: Meaning in life yields greater happiness

• Rosso, B.D. & Dekas, K.H. (2010). On the meaning of work: A theoretical integration and review. Research in Organizational Behavior.
• Pennebaker, J.W. & Seagal, J.D. (1999). Forming a story: The health benefits of narrative. Journal of Clinical Psychology.
• Grant, A. M., & Sonnentag, S. (2010). Doing good buffers against feeling bad: Prosocial impact compensates for negative task and self-evaluations. Organizational Behavior and Human Decision Processes.
• Spence, G.B. & Grant, A.M. (2007). Professional and peer life coaching and the enhancement of goal striving and well-being: An exploratory study. Journal of Positive Psychology.
• Ryan, R.M. & Deci, E.L. (2001). On happiness and human potentials: A review of research on hedonic and eudaimonic well-being. Annual Review of Psychology.
• Green, L. S., Oades, L. G., & Grant, A. M. (2006). Cognitive behavioural, solution-focused life coaching: Enhancing goal striving, well-being and hope. Journal of Positive Psychology.
• Baumeister, Roy F. (2005). The Cultural Animal: Human Nature, Meaning, and Social Life. Oxford University Press.
• Folkman, S. (1997). Using bereavement narratives to predict well-being in gay men whose partners died of AIDS: Four theoretical perspectives, Journal of Personality and Social Psychology.
• Edmans, A. (2012). The Link Between Job Satisfaction and Firm Value, with Implications for Corporate Social Responsibility. Academy of Management Perspectives.

A-11: Avatars intervention

• Blascovich, Jim and Bailenson, Jeremy. (2011). Infinite Reality—Avatars, Eternal Life, New Worlds, and the Dawn of the Virtual Revolution. William Morrow.
• Ahn, S. J., Fox, J., & Bailenson, J. N. (2012). Avatars. In Bainbridge, W. S. (Ed.), Leadership in Science and Technology: A Reference Handbook. SAGE Publications.

A-12: Reflecting on negative experiences with expressive writing

• Pennebaker, J.W. & Chung, C.K. Expressive writing and its links to mental and physical health. In H.S. Friedman (Ed.) The Oxford Handbook of Health Psychology. Oxford University Press.
• Smyth, J.M. (1998). Written emotional expression: Effect sizes, outcome types, and moderating variables. Journal of Consulting and Clinical Psychology.
• McGuire, K.M.B., Greenberg, M.A., & Gevirtz, R. (2005). Autonomic effects of expressive writing in individuals with elevated blood pressure. Journal of Health Psychology.
• Klein, K. & Boals, A. (2001). Expressive writing can increase working memory capacity. Journal of Experimental Psychology.
• Smyth, J.M., Stone, A.A. et al. (1999) Effects of Writing About Stressful Experiences on Symptom Reduction in Patients With Asthma or Rheumatoid Arthritis: A Randomized Trial. JAMA.
• Cooper, P. & Sloan, D. M. (2012) Can the use of writing lower rumination of negative thoughts in depressed adults? International Journal of Therapy & Rehabilitation.

A-13: Writing about life goals

• King, L. A. (2001). The health benefits of writing about life goals. Personality and Social Psychology Bulletin.
• Gardner, S. & Albee, D. (2015) "Study focuses on strategies for achieving goals, resolutions." Dominican University of California. https://scholar.dominican.edu/cgi/viewcontent.cgi?article=1265&context=news-releases

A-14: Explanatory style in prevention of depression

• Seligman, M.E., Schulman, P. & Tryon, A.M. (2007). Group prevention of depression and anxiety symptoms. Behavior Research and Therapy.

A-15: Asking others to provide peak episodes

• Davis, Nancy. "Mirror, Mirror on the Wall…Reflecting on Extraordinary Potential." University of Michigan Ross School of Business.

A-16: People connected to "future selves" more likely to save money

• Joshi, P. & Fast, N. (2013). Power and reduced temporal discounting. Psychological Science.

A-17: Well-being and identification of signature strengths

• Mitchell, J., Stanimirovic, R., Klein, B., & Vella-Brodrick, D. (2009). A randomised controlled trial of a self-guided internet intervention promoting well-being. Computers in Human Behavior
• Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist.
• Madden, W., Green, S., & Grant, A. M. (2011). A pilot study evaluating strengths-based coaching for primary school students: Enhancing engagement and hope. International Coaching Psychology Review.
• Linley, P. A., Nielsen, K. M., Gillett, R., & Biswas-Diener, R. (2010). Using signature strengths in pursuit of goals: Effects on goal progress, need satisfaction, and well-being, and implications for coaching psychologists. International Coaching Psychology Review.
• Gander, F., Proyer, R. T., Ruch, W., & Wyss, T. (2012). Strength-based positive interventions: Further evidence for their potential in enhancing well-being. Journal of Happiness Studies.

A-18: Having greater purpose may prevent Alzheimer's

• Boyle, P.A., Buchman, A.S., Barnes, L.L., & Bennett, D.A. (2012). Effect of a purpose in life on risk of incident alzheimer disease and mild cognitive impairment in community-dwelling older persons. JAMA Psychiatry.

A-19: Purpose and longevity

• Buettner, Dan. (2012). The Blue Zones: 9 Lessons for Living Longer From the People Who've Lived the Longest. National Geographic.

A-20: Benefits of setting short-term goals

• Ryff, C.D. & Singer, B. (1998). The contours of positive human health. Psychological Inquiry.
• Bandura, A. (1986) Social foundations of thought and action: A social-cognitive theory. Englewood Cliffs, NJ: Prentice Hall.
• Bandura, A. & Schunk, D.H. (1981). Cultivating competence, self-efficacy, and intrinsic interest through proximal self-motivation. Journal of Personality and Social Psychology.

A-21: Having same goals increases pain threshold

• Cohen, E.E.A., Ejsmond-Frey, R., Knight, N. & Dunbar, R.I.M. (2009). Rowers' high: behavioural synchrony is correlated with elevated pain thresholds. Biology Letters.

A-22: Social support increases goal success

• Green, B.B. et al. (2002). Effectiveness of telephone support in increasing physical activity levels in primary care patients. American Journal of Preventive Medicine.
• Israel, B.A. & Antonucci, T.C. (1987). Social network characteristics and psychological well-being: A replication and extension. Health Education Quarterly.
• Raglin, J. (2001). Factors in exercise adherence: Influences of spouse participation. In W. P. Morgan & R. K. Dishman (Eds.) The Academy Papers: Adherence to Exercise and Physical Activity.
• Leahey, T.M., Kumar, R., et al. (2012). Teammates and social influence affect weight loss outcomes in a team-based weight loss competition. Obesity.

A-23: Implementation intentions

• Gollwitzer, P.M. (1999). Implementation Intentions: Strong effects of simple plans. American Psychologist.
• Parks-Stamm, E. J., & Gollwitzer, P. M. (2009). Goal implementation: The benefits and costs of if-then planning. In G. B. Moskowitz & H. Grant (Eds.), The Psychology of Goals. New York: Guilford.

A-24: Best time of day to pursue goals, make decisions

• Gailliot, M.T., Baumeister, R.F., DeWall, C.N. et. al. (2007). Self-control relies on glucose as a limited energy source: Willpower is more than a metaphor. Journal of Personality and Social Psychology.
• Danziger, S., Levav, J. & Avnaim-Pesso, L. (2011). Extraneous factors in judicial decisions. PNAS.
• Doherty, C.J.& Kay, S.A. (2012). Circadian Surprise: It’s not all about transcription. Science.
• Wieth, M.B. & Zacks, R.T. (2011). Time of day effects on problem solving: When the non-optimal is optimal. Thinking & Reasoning.

A-25: Trauma, resilience, and finding meaning

• Seery, M.D., Holman, E.A., Silver, R.C. (2010). Whatever does not kill us: Cumulative lifetime adversity, vulnerability, and resilience. Journal of Personality and Social Psychology.
• Affleck, G., & Tennen, H. (1996). Construing benefits from adversity: Adaptational significance and dispositional underpinnings. Journal of Personality.
• Stein, N. L., Sheldrick, R. A., & Broaders, S.C. (1999). Predicting psychological well-being from beliefs and goal-appraisal processes during the experience of emotional events. In Goldman, S., Van den Broek, P.L., & Graesser, A. (Eds.) Essays in Honor of Tom Trabasso. Mahwah, NJ.
• Zimbardo, P. & Sword, R. (2017) Living & Loving Better. Jefferson, NC: McFarland.

A-26: Shedding our "lost possible selves" and investing time and energy in other goals

• King, L. (2008). Interventions for enhancing subjective well-being. The Science of Subjective Well-Being, ed. Eid & Larsen.
• Latham, G.P. (2007) Work motivation: History, theory, research, and practice. Thousand Oaks, CA.
• Schoenpflug, W. (1986) Behavioral economics as an approach to stress theory. In M.H. Appley and R. Trumbell (Eds) Dynamics of Stress: Physiological, psychological and social perspectives (pp 81-98). New York:Plenum.

A-27: Forming new habits and behaviors

• Prochaska, J., Norcross, J. & DiClemente, C. Changing for Good. (1995). A Revolutionary Six-Stage Program for Overcoming Bad Habits and Moving Your Life Positively Forward.
• Duhigg, Charles. (2012). The Power of Habit: Why We Do What We Do in Life and Business. Random House.

A-28: Having goals builds resiliency

• Gordon-Rouse, K.A. (2001). Resilient students’ goals and motivation. Journal of Adolescence.

A-29: Telling our goals to others

• Locke, E.A. & Latham, G.P. (2002). Building a practically useful theory of goal setting and task motivation. A 35-year odyssey. American Psychologist.
• Gardner, S. & Albee, D. (2015) "Study focuses on strategies for achieving goals, resolutions." Dominican University of California. https://scholar.dominican.edu/cgi/viewcontent.cgi?article=1265&context=news-releases

A-30: Goal-setting at work

• Ordonez, L.D., Schweitzer, M.E., Galinsky, A.D. & Bazerman, M.H. (2009). Goals gone wild: The systematic side effects of over-prescribing goal-setting. Harvard Business School.

A-31: Anticipating future events

• Hubert, W., Moller, M. & de Jong-Meyer, R. (1993). Film-induced amusement changes in saliva cortisol levels. Psychoneuroendrocrinology.
• Vansteenkiste, M., Simons, J., Soenens, B., & Lens, W. (2004). How to become a persevering exerciser? Providing a clear, future intrinsic goal in an autonomy-supportive way. Journal of Sport & Exercise Psychology.
• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.

A-32: Health benefits of finding meaning in tasks

• Crum, A. J. & Langer, E. J. (2007). Mind-set matters: Exercise and the placebo effect. Psychological Science.

A-33: Effectiveness of process focus in goal achievement

• Pham, L., & Taylor, S. (1999). From thought to action: Effects of process- versus outcome-based mental simulations on performance. Personality and Social Psychology Bulletin.

A-34: Self-efficacy theory

• Locke, E.A., Motowidlo, S.J. & Bobko, P. (1986). Using self-efficacy theory to resolve the conflict between goal-setting theory and expectancy theory in organizational behavior and industrial/organizational psychology. Journal of Social and Clinical Psychology: Vol. 4, Special Issue: Self-Efficacy Theory in Contemporary Psychology.
• Bandura, A. (1977). Self-efficacy: Toward a unifying theory of behavioral change. Psychological Review.
• Maddux, J. (2000) Self-Efficacy: The Power of Believing You Can. In Handbook of Positive Psychology. Oxford University Press.

A-35: Expectancy theory

• Porter, L. W., & Lawler, E. E. (1968). Managerial Attitudes and Performance. Homewood, IL: Richard D. Irwin, Inc.
• Vroom, V. H. 1964. Work and Motivation. New York: McGraw Hill.

A-36: Making progress on goals leads to higher motivation and happiness at work

• Amabile, Teresa M. & Kramer, Steven J. "The HBR List: Breakthrough Ideas for 2010." (2010). Harvard Business Review.
• Amabile, T. M. & Kramer, S. J. (2011) The Power of Small Wins. Harvard Business Review.

A-37: Kids with knowledge of family history and narrative have higher well-being, self-esteem, resilience

• Fivush, R., Bohanek, J.G., & Duke, M. The intergenerational self: Subjective perspective and family history. In F. Sani (Ed.), Individual and Collective Self-Continuity. Mahwah, NJ: Erlbaum.
• Feiler, Bruce. (2013) "The Family Stories That Bind Us—This Life." The New York Times. http://www.nytimes.com/2013/03/17/fashion/the-family-stories-that-bind-us-this-life.html

A-38: Pessimistic outlooks and depressive attributional style

• Seligman, M. E. P., Abramson, L. Y, Semmel, A., et al. (1979). Depressive attributional style. Journal of Abnormal Psychology.

A-39: Optimists live longer than pessimists

• Maruta, T., Colligan, R., Malinchoc, M., et al. (2000) Optimists vs Pessimists: Survival Rate Among Medical Patients Over a 30-Year Period. Mayo Clinic Proceedings.

A-40: Rewards can undermine intrinsic motivation

• Ryan, R. M., & Deci, E. L. (2000). When rewards compete with nature: The undermining of intrinsic motivation and self-regulation. In C. Sansone & J. M. Harackiewicz (Eds.), Intrinsic and Extrinsic Motivation: The Search for Optimal Motivation and Performance. New York: Academic Press.

A-41: Reduce the barriers for performing a target behavior to make it more likely to happen

• Fogg, B.J. (2009). A behavioral model for persuasive design. Persuasive 2009: The 4th International Conference on Persuasive Technology.
• Meyers, A.W., Stunkard, A.J. & Coll, M. (1980). Food accessibility and food choice. Archives of General Psychiatry.
• Meiselman, H.L., Hedderley, D. et al. (1994). Effect of effort on meal selection and meal acceptability in a student cafeteria. Appetite.

A-42: Make a change in your environment to enable your goals

• Baumeister, R.F., & Tierney, J. (2011). Willpower: Rediscovering the Greatest Human Strength. New York: Penguin Press.
• Snyder, C.R. & Lopez, S.J. (2002) Setting goals for life and happiness. Handbook of Positive Psychology.
• Coyle, D. (2009). The Talent Code.

A-43: Building optimism during performance increases our ability to perform

• Seligman, M. E. P., Nolen-Hoeksema, S., Thornton, N. & Thornton, K. M. (1990). Explanatory style as a mechanism of disappointing athletic performance. Psychological Science.

A-44: Optimists' brains reject negative thoughts

• Gallagher, James. (2011) "Brain 'rejects negative thoughts'." BBC News. http://www.bbc.co.uk/news/health-15214080
• Sharot, T., Korn, C.W., & Dolan, R.J. (2011) How Unrealistic Optimism Is Maintained in the Face of Reality. Nature Neuroscience.

A-45: The importance of taking risks

• Lefkowitz, F. (2008) "The Importance of Taking Risks." Whole Living.

A-46: Positive emotions expand vision

• Schmitz, T.W, De Rosa, E., & Anderson, A.K. (2009). Opposing influences of affective state valence on visual cortical encoding. Journal of Neuroscience.
• Wiseman, R. (2003). The luck factor. The Skeptical Inquirer.

A-47: Positive growth can stem from adversity

• Linley, P.A. & Joseph, S. (2004). Positive change following trauma and adversity: A review. Journal of Traumatic Stress.
• Tedeschi, R.D., Calhoun, L.G., & Cann, A. (2007). Evaluating resource gain: Understanding and misunderstanding posttraumatic growth. Applied Psychology: An International Review.
• Val, E.B. & Linley, P.A. (2006). Posttraumatic growth, positive changes, and negative changes in Madrid residents following the March 11, 2004, Madrid train bombings. Journal of Loss and Trauma.
• Weiss, T. (2002). Posttraumatic growth in women with breast cancer and their husbands: An intersubjective validation study. Journal of Psychosocial Oncology.

A-48: Positive emotions help relieve anxiety and physical stress

• Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist.
• American Psychiatric Association (2013). Diagnostic and Statistical Manual of Mental Disorders. American Psychiatric Publishing.
• Folkman, S. (2007). The case for positive emotions in the stress process. Anxiety, Stress & Coping, An International Journal.
• Fredrickson, B. L. (1998) What Good Are Positive Emotions?. Review of General Psychology.
• Tugade, M. M., Fredrickson, B. L., & Feldman Barrett, L. (2004) Psychological Resilience and Positive Emotional Granularity: Examining the Benefits of Positive Emotions on Coping and Health. Journal of Personality.

A-49: Happiness leads to success at work

• Lyubomirsky, S., King, L. & Diener, E. (2005). The benefits of frequent positive affect: Does happiness lead to success? Psychological Bulletin.
• Estrada, C.A., Isen, A.M., & Young, M.J. (1997). Positive affect facilitates integration of information and decreases anchoring in reasoning among physicians. Organizational Behavior and Human Decision Processes.
• Grant, A. (2013) Give and Take: A Revolutionary Approach to Success. Viking Adult.

A-50: Thinking about the positive impact of your job improves performance

• Bellé, N. (2012) Experimental Evidence on the Relationship between Public Service Motivation and Job Performance. Public Administration Review.
• Grant, A.M. & Hoffmann, D.A. (2007). Doing good, doing harm, being well and burning out: The interactions of perceived prosocial and antisocial impact in service work. Journal of Occupational and Organizational Psychology
• Grant, A.M. & Sonnentag, S. (2010). Doing good buffers against feeling bad: Prosocial impact compensates for negative task and self-evaluations. Organizational Behavior and Human Decision Processes.

A-51: How successful people cope with work stress

• Taylor, S.E. (2006). Tend and Befriend: Biobehavioral Bases of Affiliation Under Stress. Current Directions in Psychological Science.
• Nadler, A., Ellis, S., Bar, I. (2003) To Seek or Not to Seek: The Relationship Between Help Seeking and Job Performance Evaluations as Moderated by Task-Relevant Expertise. Journal of Applied Social Psychology.
• Rothbard, N.P., Wilk, S.L. (2011) Waking Up on the Right or Wrong Side of the Bed: Start-of-Workday Mood, Work Events, Employee Affect, and Performance. Academy of Management.

A-52: Work satisfaction

• "With the Right Partner, You Can Create an Exceptional Workplace." Gallup. http://www.gallup.com/strategicconsulting/163007/state-american-workplace.aspx

A-53: Teams with encouraging managers perform better

• Greenberg, M.H. & Arakawa, D. (2006). Optimistic managers and their influence on productivity and employee engagement in a technology organization. As cited in: Robison, J. (2007). The business benefits of positive leadership. Gallup Management Journal.
• Barsade, S.G. (2002). The ripple effect: Emotional contagion and its influence on group behavior. Administrative Science Quarterly.

A-54: Being primed for happiness before a task increases our performance

• Bryan, T. & Bryan, J. (1991). Positive mood and math performance. Journal of Learning Disabilities.

A-55: People who express more positive emotions in business deals more successful

• Kopelman, S., Rosette, A.S. & Thompson, L. (2006). The three faces of Eve: Strategic displays of positive, negative, and neutral emotions in negotiations. Organizational Behavior and Human Decision Processes.

A-56: Recognition can be more motivating than money

• Deci, E.L. (1996). Why We Do What We Do: Understanding Self-Motivation. Penguin Books.

A-57: Your beliefs can change the concrete results of your efforts

• Saks, A.M. (1995). Longitudinal field investigation of the moderating and mediating effects of self-efficacy on the relationship between training and newcomer adjustment. Journal of Applied Psychology.

A-58: People with a growth mindset keep improving their abilities

• Dweck, C.S. (2006). Mindset: The New Psychology of Success. New York: Ballantine.

A-59: Human brain is more responsive to pleasant words than negative words

• Schacht, A., Sommer, W. (2009). Emotions in word and face processing: early and late cortical responses. Brain Cognition.
• Yang, J., et al. (2013). Positive words or negative words: Whose valence strength are we more sensitive to? Brain Research.

A-60: Writing about positive experiences has long-term effects on mood

• Burton, C. M., & King, L. A. (2004). The health benefits of writing about intensely positive experiences. Journal of Research in Personality.

A-61: Our experiences reflect who we are more than our “stuff” does

• Carter, T., Gilovich, T. (2012) I am what I do, not what I have: The differential centrality of experiential and material purchases to the self. Journal of Personality and Social Psychology.

A-62: Thinking of upcoming positive events increases our happiness

• Quoidbach, J., Wood, A., Hansenne, M. (2009) Back to the future: The effect of daily practice of mental time travel into the future on happiness and anxiety. Journal of Positive Psychology.

A-63: Suicidal individuals tend to have fewer positive thoughts than others

• MacLeod, A., Pankhania, B., Lee, M., et al. (1997) Parasuicide, depression and the anticipation of positive and negative future experiences. Psychological Medicine: A Journal of Research in Psychiatry and the Allied Sciences.

A-64: Anticipating good things activates brain regions linked with our experiences of pleasure and reward

• Knutson, B., Peterson, R. (2005) Neurally reconstructing expected utility. Games and Economic Behavior.

A-65: We're motivated to keep some unpleasant thoughts out of our consciousness

• Wilson, T., Dunn, E. (2004) Self-Knowledge: Its limits, value, and potential for improvement. Annual Review of Psychology.

A-66: Blind spots in our understandings of ourselves

• Carlson, E. (2013) Overcoming the barriers to self-knowledge: mindfulness as a path to seeing yourself as you really are. Perspectives on Psychological Science.

A-67: People who have more insight into themselves are happier and more satisfied with life

• Harrington, R. & Loffredo, D.A. (2011). Insight, rumination, and self-reflection as predictors of well-being. The Journal of Psychology.

A-68: Thinking realistically about obstacles can help you achieve goals

• Oettingen, G., & Gollwitzer, P.M. (2010). Strategies of setting and implementing goals. In J.E. Maddux & J.P. Tangney (Eds.), Social psychological foundation of clinical psychology. New York: The Guilford Press.
• Kawada, C.L.K., Oettingen, G. et al. (2004) The projection of implicit and explicit goals. Journal of Personality and Social Psychology.

A-69: Goal attainment: Our perception of reality can help speed us up

• Kivetz, R., Urminsky, O., Zheng, Y. (2006). The Goal-Gradient Hypothesis Resurrected: Purchase Acceleration, Illusionary Goal Progress, and Customer Retention. Journal of Marketing Research.
• Achor, Shawn. (2013). Before Happiness. New York: Crown Business.

A-70: Reminders of your real successes can boost motivation

• Koo, M., Fishbach, A. (2008) Dynamics of Self-Regulation: How (Un)accomplished Goal Actions Affect Motivation. Journal of Personality and Social Psychology.

A-71: The fewer the people we think we’re competing against, the better we do

• Garcia, S., Tor, A. (2009) The N Effect: More Competitors, Less Competition. Psychological Science.

A-72: Importance of meaning at work

• Edmans, A. (2012) The Link Between Job Satisfaction and Firm Value, With Implications for Corporate Social Responsibility. Academy of Management Perspectives.
• Innstrand, S.T., Langballe, E.M., Falkum, E. (2012) A Longitudinal Study of the Relationship between Work Engagement and Symptoms of Anxiety and Depression. Stress and Heath: Journal of the International Society for the Investigation of Stress.

A-73: Writing about worries decreases levels of worry and pessimism, boosts memory and critical skills

• Ramirez, G., Beilock, S.L. (2011) Writing about Testing Worries Boosts Exam Performance in the Classroom. Science.

A-74: Introducing a culture of happiness at work

• Achor, Shawn. (2013). Before Happiness. New York: Crown Business.

A-75: Shared narratives of triumphs can bond groups of coworkers, families, friends

• Achor, Shawn. (2013). Before Happiness. New York: Crown Business.

A-76: Learning something new contributes to happiness

• Silva, P., Kashdan, T. (2009) Interesting Things and Curious People: Exploration and Engagement as Transient States and Enduring Strengths. Social and Personality Psychology Compass.

A-77: Curious people are happier, healthier, smarter, have better relationships

• Silva, P., Kashdan, T. (2009) Interesting Things and Curious People: Exploration and Engagement as Transient States and Enduring Strengths. Social and Personality Psychology Compass.
• Kashdan, T., Sherman, R., Yarbro, J., et al. (2012) How Are Curious People Viewed and How Do They Behave in Social Situations? From the Perspectives of Self, Friends, Parents, and Unacquainted Observers. Journal of Personality.

A-78: Heroism: How women and men behave in risky settings

• Becker, S., Eagly, A. (2004) The Heroism of Women and Men. American Psychologist.

A-79: The nature of courage

• Biswas-Diener, R. (2012) The Courage Quotient: How Science Can Make You Braver. Jossey-Bass.

A-80: Finding positive meaning in ordinary events is a good way to create a positive experience

• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.

A-81: Even terrible events have some opportunities in them for a positive experience

• Folkman, S., Moskowitz, J. (2000) Positive affect and the other side of coping. American Psychologist.

A-82: Staying focused on the pleasant aspects and imagining rewards can link the wanting and the rewards associated with our goals, helping us achieve them

• Schacter, D.L. (2012) Adaptive Constructive Processes and the Future of Memory. American Psychologist.
• Wimmer, G.E., Shohamy, D. (2012) Preference by Association: How Memory Mechanisms in the Hippocampus Bias Decisions. Science.

A-83: Using signature strengths at work linked to happiness and job satisfaction; higher productivity

• Littman-Ovadia, H., & Steger, M. (2010). Character strengths and well-being among volunteers and employees: Toward an integrative model. Journal of Positive Psychology.
• Harzer, C., & Ruch, W. (2012). When the job is a calling: The role of applying one's signature strengths at work. Journal of Positive Psychology.
• Harzer, C., & Ruch, W. (2012b). The application of signature character strengths and positive experiences at work. Journal of Happiness Studies.
• Wood, A. M., Linley, P. A., Matlby, J., Kashdan, T. B., & Hurling, R. (2011). Using personal and psychological strengths leads to increases in well-being over time: A longitudinal study and the development of the strengths use questionnaire. Personality and Individual Differences.
• Crabb, S. (2011). The use of coaching principles to foster employee engagement. The Coaching Psychologist.
• Buschor, C., Proyer, R. T., & Ruch, W. (2013). Self- and peer-rated character strengths: How do they relate to satisfaction with life and orientations to happiness? Journal of Positive Psychology.
• Clifton, D. O., & Harter, J. K. (2003). Investing in strengths. In K. S. Cameron, J. E. Dutton, & R. E. Quinn (Eds.), Positive organizational scholarship (pp. 111-121). San Francisco, CA: Berrett-Koehler
• Hodges, T. D., & Asplund, J. (2010). Strengths development in the workplace. In A. Linley, S. Harrington, & N. Garcea (Eds.), Oxford handbook of positive psychology and work (pp. 213–220). Oxford: Oxford University Press.
• Frederickson, B. (2001) The Role of Positive Emotions in Positive Psychology. American Psychologist.
• Hahn, V. C., Binnewies, C., Sonnentag, S., & Mojza, E. J. (2011) Learning how to recover from job stress: effects of a recovery training program on recovery, recovery-related self-efficacy, and well‑being. Journal of Occupational Health Psychology.

A-84: Students benefit from strengths-based school interventions

• Gillham, J., Abenavoli, R., Brunwasser, S., Linkins, M., Reivich, K., & Seligman, M. (2013). Resilience education. In S. David, I. Boniwell, and A. Conley Ayers’ (Eds.), The Oxford handbook of happiness (609-630). Oxford: Oxford University Press.
• Seligman, M. E. P., Ernst, R. M., Gillham, J., Reivich, K., & Linkins, M. (2009). Positive education: Positive psychology and classroom interventions. Oxford Review of Education.
• Madden, W., Green, S., & Grant, A. M. (2011). A pilot study evaluating strengths-based coaching for primary school students: Enhancing engagement and hope. International Coaching Psychology Review.

A-85: Certain character strengths predict academic achievement

• Park, N., & Peterson, C. (2009a). Character strengths: Research and practice. Journal of College and Character.

A-86: Strength "workouts" boost students' life satisfaction

• Proctor, C., Tsukayama, E., Wood, A., M., Maltby, J., Fox Eades, J., & Linley, P. A. (2011). Strengths gym: The impact of a character strengths-based intervention on the life satisfaction and well-being of adolescents. Journal of Positive Psychology.

A-87: Using strengths helps with success in school

• Lounsbury, J. W., Fisher, L. A., Levy, J. J., & Welsh, D. P. (2009). Investigation of character strengths in relation to the academic success of college students. Individual Differences Research.

A-88: Curiosity linked to happiness, meaning, and life satisfaction

• Peterson, C., Ruch, W., Beerman, U., Park, N., & Seligman, M. E. P. (2007). Strengths of character, orientations to happiness, and life satisfaction. Journal of Positive Psychology.
• Buschor, C., Proyer, R. T., & Ruch, W. (2013). Self- and peer-rated character strengths: How do they relate to satisfaction with life and orientations to happiness? Journal of Positive Psychology.

A-89: Curious kids more optimistic and confident

• Hunter, J. P., & Csikszentmihalyi, M. (2003). The positive psychology of interested adolescents. Journal of Youth and Adolescence.

A-90: Perseverance linked to doing well in school

• Park, N., & Peterson, C. (2009a). Character strengths: Research and practice. Journal of College and Character.
• Peterson, C., & Park, N. (2009). Classifying and measuring strengths of character. In S. J. Lopez & C. R. Snyder (Eds.), Oxford handbook of positive psychology, 2nd edition. New York: Oxford University Press.

A-91: Hope is linked to life satisfaction

• Proyer, R. T., Ruch, W., & Buschor, C. (2012). Testing strengths-based interventions: A preliminary study on the effectiveness of a program targeting curiosity, gratitude, hope, humor, and zest for enhancing life satisfaction. Journal of Happiness Studies.
• Proyer, R. T., Gander, F., Wyss, T., & Ruch, W. (2011). The relation of character strengths to past, present, and future life satisfaction among German-speaking women. Applied Psychology: Health and Well-Being.
• Park, N., & Peterson, C. (2009b). Strengths of character in schools. In R. Gilman, E. S. Huebner, & M. J. Furlong (Eds.),Handbook of positive psychology in schools. New York: Routledge.

A-92: Hope linked to more meaning and engagement

• Peterson, C., Ruch, W., Beerman, U., Park, N., & Seligman, M. E. P. (2007). Strengths of character, orientations to happiness, and life satisfaction. Journal of Positive Psychology.

A-93: In young adults, hope is a strength linked to happiness

• Shimai, S., Otake, K., Park, N., Peterson, C., & Seligman, M. E. P. (2006). Convergence of character strengths in American and Japanese young adults. Journal of Happiness Studies.

A-94: Zest is a character strength directly related to well-being

• Buschor, C., Proyer, R. T., & Ruch, W. (2013). Self- and peer-rated character strengths: How do they relate to satisfaction with life and orientations to happiness? Journal of Positive Psychology.
• Park, N., & Peterson, C. (2009b). Strengths of character in schools. In R. Gilman, E. S. Huebner, & M. J. Furlong (Eds.), Handbook of positive psychology in schools (pp. 65-76). New York: Routledge.
• "Living With Zest - A Secret to Happiness” by Karen Salmansohn in Bouncing Back: The Art (and Science) of Resilience.
• Peterson, C.; Park, N.; Hall, N.; Seligman, M. E. P. (2009). "Zest and work". Journal of Organizational Behavior.
• Wilner, J. (2012). Zest, Savoring and Happiness. Psych Central
• Snyder, C. R.; Lopez, S. J. (2007). Positive Psychology: The Scientific and Practical Explorations of Human Strengths. California: Sage.

A-95: Using signature strengths even one day improves a person's mood the next

• Lavy, S., Littman-Ovadia, H., & Bareli, Y. (in press). Strengths deployment as a mood-repair mechanism: Evidence from a diary study with a relationship exercise group. Journal of Positive Psychology.

A-96: Using any strength in a new way is linked to greater happiness

• Gander, F., Proyer, R. T., Ruch, W., & Wyss, T. (2012). Strength-based positive interventions: Further evidence for their potential in enhancing well-being. Journal of Happiness Studies.
• Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist.
• Proyer, R. T., Gander, F., Wellenzohn, S., & Ruch, W. (2014). Positive psychology interventions in people aged 50–79 years: long-term effects of placebo-controlled online interventions on well-being and depression. Aging & Mental Health.

A-97: When students enjoy learning, they learn more and remember it longer

• Stipek, D. & Seal, K. (2001). Motivated Minds: Raising Children to Love Learning. Henry Holt: N.Y., NY

A-98: People who report meaning at work are more satisfied with jobs, more likely to stay with company

• 2012 Global Workforce Study. https://www.academia.edu/6862479/2012_Towers_Watson_Global_Workforce_Study

A-99: Meaning is about how you view your job, not your actual job

• Wrzesniewski, A; Rozin, P. & Bennett, G. (2003) Working, playing, and eating: Making the most of most moments. Keyes, Corey L. M. (Ed); Haidt, Jonathan (Ed) Flourishing: Positive psychology and the life well-lived. American Psychological Association.
• Wrzesniewski, A., McCauley, C., Rozin, P., & Schwartz, B. (1997). Jobs, careers, and callings: People's relations to their work. Journal of Research in Personality.

A-100: Benefits of having a best friend at work

• Gallup Poll. https://www.gallup.com/workplace/238085/state-american-workplace-report-2017.aspx
• "Item 10: I Have a Best Friend at Work." (1999) Gallup. https://www.gallup.com/workplace/237530/item-best-friend-work.aspx

A-101: How to get past limiting beliefs

• Neenan, M. (2008) From Cognitive Behaviour Therapy (CBT) to Cognitive Behaviour Coaching (CBC). Journal of Rational-Emotive & Cognitive-Behavior Therapy.

A-102: Self-affirmation interventions and writing about core values can improve health, relationships, education

• Cohen, G.L. & Sherman, D.K. (2014) The Psychology of Change: Self-Affirmation and Social Psychological Intervention. Annual Review of Psychology.
• Parker Goyer, J. et al. (2017) Self-affirmation facilitates minority middle schoolers' progress along college trajectories. Proceedings of the National Academy of Sciences.

A-103: Benefits of strength-based counseling

• Littman-Ovadia, H., Lazar-Butbul, V., Benjamin, B. A. (2014). Strengths-based career counseling: Description and evaluation. Journal of Career Assessment.
• Littman-Ovadia, H., Potok, Y., & Ruch, W. (2013). The relationship between vocational personalities and character strengths in adults. Psychology.

A-104: Using character strengths can lead to better health behaviors

• Proyer, R. T., Gander, F., Wellenzohn, S., & Ruch, W. (2013). What good are character strengths beyond subjective well-being? The contribution of the good character on self-reported health-oriented behavior, physical fitness, and the subjective health status. Journal of Positive Psychology.

A-105: When it comes to job satisfaction, men and women cite different factors

• Job Satisfaction: 2014 Edition by Ben Cheng, Michelle Kan, Gad Levanon, and Rebecca Ray. The Conference Board / Nielsen.

A-106: Sources of motivation in high-innovation companies

• Kanter, Rosabeth Moss. (2001) Evolve! : Succeeding in the Digital Culture of Tomorrow. Harvard Business Review Press.

A-107: People with grit are more resilient; grittiness can be learned

• Perkins-Gough, Deborah. "The Significance of Grit: A Conversation with Angela Lee Duckworth." Educational Leadership. http://www.ascd.org/publications/educational-leadership/sept13/vol71/num01/The-Significance-of-Grit@-A-Conversation-with-Angela-Lee-Duckworth.aspx

A-108: Introverts make great leaders when they have a proactive team

• Grant, A.M., Gino, F. & Hofmann, D.A. (2011) Reversing the extraverted leadership advantage: The role of employee proactivity. Academy of Management Journal.

A-109: Introverts more honest during job interviews

• Weiss, B. & Feldman, R.S. (2006) Looking Good and Lying to Do It: Deception as an Impression Management Strategy in Job Interviews. Journal of Applied Social Psychology.

A-110: Ambiverts do better in sales than extroverts and introverts

• Grant, A. M. (2013). Rethinking the extraverted sales ideal: the ambivert advantage. Psychological Science.

A-111: Focusing on character strengths boosts happiness, health, relationships, goal achievement

• Bao, K.J. & Lyubomirsky, S. (2013). Making it last: Combating hedonic adaptation in romantic relationships. Journal of Positive Psychology.
• Lavy, S., Littman-Ovadia, H., & Bareli, Y. (2014). Strengths deployment as a mood-repair mechanism: Evidence from a diary study with a relationship exercise group. Journal of Positive Psychology.
• Linley, P. A., Nielsen, K. M., Gillett, R., & Biswas-Diener, R. (2010). Using signature strengths in pursuit of goals: Effects on goal progress, need satisfaction, and well-being, and implications for coaching psychologists. International Coaching Psychology Review.
• Niemiec, R. M. (2014) Mindfulness and Character Strengths: A Practical Guide to Flourishing. Cambridge, MA: Hogrefe.
• Proyer, R. T., Gander, F., Wellenzohn, S., & Ruch, W. (2013). What good are character strengths beyond subjective well-being? The contribution of the good character on self-reported health-oriented behavior, physical fitness, and the subjective health status. Journal of Positive Psychology.
• Seligman, M. (2000) Positive Psychology: An Introduction. American Psychologist.

A-112: Classification of the 24 character strengths

• Biswas-Diener, R. (2006). From the equator to the North Pole: A study of character strengths. Journal of Happiness Studies.
• McGrath, R. E. (2014). Character strengths in 75 nations: An update. Journal of Positive Psychology.
• Peterson, C., & Seligman, M. E. P. (2004). Character strengths and virtues: A handbook and classification. New York, NY: Oxford University Press, and Washington, D.C.: American Psychological Association.

A-113: Strengths-spotting: How to do it

• Linley, A. (2008). Average to A+: Realising strengths in yourself and others. Coventry, UK: CAPP Press.
• Biswas-Diener, R., Kashdan, T. B., & Minhas, G. (2011). A dynamic approach to psychological strength development and intervention. Journal of Positive Psychology.
• Niemiec, R. M., & Wedding, D. (2014). Positive psychology at the movies 2: Using films to build character strengths and well-being. Cambridge, MA: Hogrefe.

A-114: Benefits of using signature strengths in relationships with others

• Lavy, S., Littman-Ovadia, H., & Bareli, Y. (2014). Strengths deployment as a mood-repair mechanism: Evidence from a diary study with a relationship exercise group. Journal of Positive Psychology.

A-115: Overuse and underuse of character strengths

• Grant, A. M., & Schwartz, B. (2011). Too much of a good thing: The challenge and opportunity of the inverted u. Perspectives on Psychological Science.
• Niemiec, R. M. (2014) Mindfulness and character strengths: A practical guide to flourishing. Cambridge, MA: Hogrefe.
• Niemiec, R. M. (2014). The overuse of strengths: 10 principles. [Review of the motion picture Divergent]. PsycCRITIQUES.
• Biswas-Diener, R., Kashdan, T. B., & Minhas, G. (2011). A dynamic approach to psychological strength development and intervention. The Journal of Positive Psychology.

A-116: All 24 character strengths matter, but some are more relevant for certain areas

• Niemiec, R. M. (2013). VIA character strengths: Research and practice (The first 10 years). In H. H. Knoop & A. Delle Fave (Eds.), Well-being and cultures: Perspectives on positive psychology (pp. 11–30). New York, NY: Springer.
• Niemiec, R. M., & Wedding, D. (2014). Positive psychology at the movies 2: Using films to build character strengths and well-being. Cambridge, MA: Hogrefe.
• Research by the VIA Institute on Character. www.viacharacter.org

A-117: Self-control can lead to better grades in students

• Mischel, W., Shoda, Y., & Peake, P. K. (1988). The nature of adolescent competencies predicted by preschool delay of gratification. Journal of Personality and Social Psychology.

A-118: We feel satisfaction from exploring new things

• Kashdan, T.B., Rose, P. & Fincham, F.D. (2004) Curiosity and exploration: Facilitating positive subjective experiences and personal growth opportunities. Journal of Personality Assessment.

A-119: Inflammation levels in people who experience hedonic vs. eudaimonic happiness

• Fredrickson, B.L., Grewen, K.M. et al. (2013) A functional genomic perspective on human well-being. PNAS.

A-120: Positive images pull us forward into new possibilities that fuel us with hope

• Cooperrider, D. L. (1990). Positive image, positive action: The affirmative basis of organizing. In S. Srivastva & D. Cooperrider (Eds.), Appreciative management and leadership: The power of positive thought and action in organizations. John Wiley & Sons.

A-121: Thinking about rewards can kick-start a cascade of dopamine, moving us from intention to action

• Kashdan, T. (2009). Curious?: Discover the missing ingredient to a fulfilling life. New York, NY: HarperCollins.

A-122: Using strengths is associated with self-efficacy, self-esteem, self-acceptance, self-confidence

• Govindji, R., & Linley, A. (2007). Strengths use, self-concordance and well-being: Implications for strengths coaching and coaching psychologists. International Coaching Psychology Review.
• Minhas, G. (2010). Developing realized and unrealized strengths: Implications for engagement, self-esteem, life satisfaction and well-being. Assessment and Development Matters.
• Hodges, T. D., & Harter, J. K. (2005). The quest for strengths: A review of the theory and research underlying the StrengthsQuest program for students. educational HORIZONS

A-123: "Purpose goals" leave us feeling more satisfied than "profit" goals

• Niemiec, C. P., Ryan, R. M., & Deci, E. L. (2009). The path taken: Consequences of attaining intrinsic and extrinsic aspirations in post-college life. Journal of Research in Personality.

A-124: Strongest predictor of meaning at work is understanding your positive impact on others

• Humphrey, S.E.; Nahrgang, J.D. et al. (2007) Integrating motivational, social, and contextual work design features: A meta-analytic summary and theoretical extension of the work design literature. Journal of Applied Psychology.

A-125: Importance of articulating why we do what we do at work

• Sinek, S. (2011). Start with why: How great leaders inspire everyone to take action. New York, NY: Penguin Group.

A-126: Hope is a key determinant of success in school, work, life

• Lopez, S. (2013) Making hope happen: Create the future you want for yourself and others. New York, NY: Simon & Schuster.
• Snyder, C. R. (2000). Handbook of hope: Theory, measures, and applications. United States: Academic Press.

A-127: There's a simple neurological loop at the core of every habit

• Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. New York, NY: Penguin.
• Graybiel, A. M. (1998). The basal ganglia and chunking of action repertoires. Neurobiology of Learning and Memory.
• Duhigg, Charles. (2012) The Power of Habit: Why We Do What We Do in Life and Business. New York, NY: Random House.
• Gibb R. (2017) Neurobiology of Brain and Behavioral Development. Elsevier Publishing,

A-128: Meaning in life and optimism yields greater life satisfaction

• Ho, M.Y., Cheung, F.M., & Cheung. S.F. (2009) The role of meaning in life and optimism in promoting well-being. Personality and Individual Differences.

A-129: Worldwide, average number of people who have meaning in their lives 18%

• Standish, M. & Witters, D. (2014) "World Faces Shortage in Purpose Well-Being." Gallup. http://www.gallup.com/poll/177191/world-faces-shortage-purpose.aspx

A-130: Having purpose in life linked with better health behaviors

• Kim, E.S., Strecher, V.J., & Ryff, C.D. (2014) Purpose in life and use of preventive health care services. PNAS.

A-131: Having a sense of purpose may lower risk of stroke in older adults

• Yu, L., Boyle, P.A. et al. (2015) Purpose in Life and Cerebral Infarcts in Community-Dwelling Older People. Stroke.

A-132: Healthy vs. unhealthy passions

• Vallerand, R. J. (2008). On the psychology of passion: In search of what makes people's lives most worth living. Canadian Psychology.

A-133: Motivational self-talk can enhance endurance performance

• Blanchfield, A.W., Hardy, J. et al. (2014) Talking yourself out of exhaustion: the effects of self-talk on endurance performance. Medicine & Science in Sports & Exercise.
• Van Raalte, J.L., Vincent, A. & Brewer, B.W. (in press for 2016) Self-talk: Review and sport-specific model. Psychology of Sport and Exercise.
• Lessons from the Hanoi Hilton by Peter Fretwell and Taylor Kiland, Naval Institute Press 2013

A-134: Mental contrasting with goal-setting for success

• Duckworth, A.L., Kirby, T.A. et al. (2013) From fantasy to action: Mental contrasting with implementation intentions (MCII) improves academic performance in children. Social Psychological and Personality Science.

A-135: Gritty people do the tedious, hard work even though they dislike it as much as non-gritty people

• Duckworth, A.L. & Gross, J.J. (2014) Self-control and grit: Related but separable determinants of success. Current Directions in Psychological Science.

A-136: Failing can help give you the "oomph" to redouble your efforts

• Wadhwa, M. & Kim, J.C. (2015) Can a Near Win Kindle Motivation? The Impact of Nearly Winning on Motivation for Unrelated Rewards. Psychological Science.

A-137: Avoiding temptation helps you focus on your goals

• The 'Temptation Factor': Candy On The Desk Is Candy In The Mouth, presented at the Obesity Society meeting of the North American Association for the Study of Obesity 2006

A-138: Temptation bundling and following through on desired behaviors

• Milkman, K.L., Minson, J.A. & Volpp, K.G.M. (2013) Holding the Hunger Games Hostage at the Gym: An Evaluation of Temptation Bundling. Management Science.

A-139: Deliberate practice leads to success

• Duckworth, A.L., Kirby, T.A. et al. (2010) Deliberate Practice Spells Success : Why Grittier Competitors Triumph at the National Spelling Bee. Social Psychological and Personality Science.

A-140: 90% of people say they want to change something about themselves

• Hudson, N.W. & Fraley, R.C. (2015) Volitional Personality Trait Change: Can People Choose to Change Their Personality Traits? Journal of Personality and Social Psychology.

A-141: One of the strongest predictors of procrastination is aversion to the task, distractedness, and organization

• Steel, P. (2007) The Nature of Procrastination: A Meta-Analytic and Theoretical Review of Quintessential Self-Regulatory Failure. Psychological Bulletin.

A-142: Switchtasking, or giving priority to each thing, one at a time

• Crenshaw, Dave. (2008) The Myth of Multitasking: How "Doing It All" Gets Nothing Done. Jossey-Bass.
• "Multitasking: Switching costs." American Psychological Association. http://www.apa.org/research/action/multitask.aspx

A-143: Break larger goals down into bite-size pieces

• Allen, David. (2015) Getting Things Done: The Art of Stress-Free Productivity. Penguin Books.

A-144: People who write about their painful experiences are better able to cope than those who don't

• Pennebaker, J. (2004). Writing to heal: A guided journal for recovering from trauma & emotional upheaval. Oakland, CA: New Harbinger Publications.
• Pennebaker, J. (1997). Opening up: The healing power of expressing emotions. New York: Guildford Press.
• Pennebaker, J.W. & Chung, C.K. (2011) Expressive writing and its links to mental and physical health. In H.S. Friedman (Ed.) The Oxford Handbook of Health Psychology. Oxford University Press.

A-145: Social support networks help us bounce back after adversity

• Ozbay, F., Fitterling, H., Charney, D., & Southwick, S. (2008). Social support and resilience to stress across the life span: a neurobiologic framework. Current Psychiatry Reports.
• Wilson, S.M. & Ferch, S.R. (2005) Enhancing resilience in the workplace through the practice of caring relationships. Organization Development Journal.
• Bruneau, Michel., et al. (2003) A Framework to Quantitatively Assess and Enhance the Seismic Resilience of Communities. Earthquake Spectra.
• Gittell, Jody Hoffer., et al. (2005) Relationships, Layoffs, and Organizational Resilience: Airline Industry Responses to September 11. The Journal of Applied Behavioral Science.
• Ozbay, F., Johnson, D.C., et al. (2007) Social Support and Resilience to Stress. Psychiatry (Edgmont).

A-146: Focusing on solutions reduces negative emotions and helps us take steps towards our goals

• Neipp M.C., Beyebach, M. et al. (2015) The Effect of Solution-Focused Versus Problem-Focused Questions: A Replication. Journal of Marital & Family Therapy.

A-147: We're more likely to reach our goals if they're intrinsic, challenging, and specific

• Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being. American Psychologist,.
• Ntoumanis, N. et al. (2020). A meta-analysis of self-determination theory-informed intervention studies in the health domain: effects on motivation, health behavior, physical, and psychological health. Health Psychology Review.

A-148: People search for meaning when they enter a new decade

• Alter, A.L., & Hershfield, H.E. (2014). People search for meaning when they approach a new decade in chronological age. PNAS.

A-149: It's better to set goals to complete in the current period than a following period

• Tu, Y. & Soman, D. (2014) The categorization of time and its impact on task pursuit. Journal of Consumer Research.

A-150: Benefits of asking others to give us feedback about our "best" selves

• Roberts, L.M., Dutton, J.E. et al. (2005) Composing the Reflected Best-Self Portrait: Pathways for Becoming Extraordinary in Work Organizations. Academy of Management Review.

A-151: Importance of specific, clear goals

• Bargh, J. & Ferguson, M.J. (2000) Beyond behaviorism: On the automaticity of higher mental processes. Psychological Bulletin.
• Latham G.P. & Locke E.A. (1991). Self-regulation through goal-setting. Organizational Behavior and Human Decision Processes.
• Panskepp, J. (1998). Affective neuroscience. New York: Oxford University Press.
• Doran, G. T. (1981). There’s a S.M.A.R.T. Way to Write Management’s Goals and Objectives. Management Review.
• Locke, E. A., & Latham, G. P. (1990). A theory of goal setting & task performance. Englewood Cliffs, NJ: Prentice-Hall.
• Smith, K., Locke, E., & Barry, D. (1990). Goal setting, planning, and organizational performance: An experimental simulation. Organizational Behavior and Human Decision Processes.
• Locke, E. A. (1996). Motivation through conscious goal setting. Applied & Preventive Psychology.

A-152: Purpose in life important for health and wellbeing

• McKnight, P.E. & Kashdan, T. B. (2009) Purpose in life as a system that creates and sustains health and well-being: An Integrative, testable theory. Review of General Psychology.

A-153: Feedback from short-term leveraged goals allows people to understand how quickly they can achieve longer-term goal

• Kanfer, R. & Ackerman, P.L. (1989). Motivation and cognitive abilities: An integrative/aptitude-treatment interaction approach to skill acquisition. Journal of Applied Psychology.

A-154: Experiencing positive emotions can change how we experience pain

• Finan, P.H. & Garland, E.L. (2014) The Role of Positive Affect in Pain and Its Treatment. Clinical Journal of Pain.

A-155: Positive emotions can reduce the physical and behavioral effects of negative emotions in pain patients

• Hassett, A.L., Goesling, J., et al. (In press) Affect and Low Back Pain: More to Consider than the Influence of Negative Affect Alone. Clinical Journal of Pain.
• Strand, E.B., Zautra, A.J. et al. (2006) Positive affect as a factor of resilience in the pain-negative affect relationship in patients with rheumatoid arthritis. Journal of Psychosomatic Research.
• Younger, J., Finan, P. et al. (2008) Personal mastery predicts pain, stress, fatigue, and blood pressure in adults with rheumatoid arthritis. Psychological Health.

A-156: Imagining your best possible self in combination with savoring and gratitude exercises benefits chronic pain patients

• Flink, I.K., Smeets, E. et al. (2015) Happy despite pain: Pilot study of a positive pscyhology intervention for patients with chronic pain. Scandinavian Journal of Pain.

A-157: Small mood lifters can restore our mental energy

• Tice, D.M. et al. (2007) Restoring the self: Positive affect helps improve self-regulation following ego depletion. Journal of Experimental Social Psychology.
• Friese, M. and Wanke, M. (2014) Personal prayer buffers self-control depletion. Journal of Experimental Social Psychology.

A-158: People who can't detach from work during off time have increased exhaustion and are less resilient in the face of stressful work conditions

• Sonnentag, S. et al. (2008) Did you have a nice evening? A day-level study on recovery experiences, sleep, and affect. Journal of Applied Psychology.

A-159: Psychological detachment from work helps us recover and leads to increased productivity

• Feuerhahn, N. et al. (2014) Exercise after work, psychological mediators, and affect: A day-level study. European Journal of Work and Organizational Psychology.
• Kaplan, S. and Berman, M.G. (2010) Directed attention as a common resource for executive functioning and self-regulation. Perspectives on Psychological Science.
• Hahn, V. et al. (2012) The role of partners for employees' recovery during the weekend. Journal of Vocational Behavior.

A-160: Interspersing mindless activities between periods of attention allows our attention to broaden and make more creative connections between ideas

• Seppala, Emma. (2016) The Happiness Track. New York: HarperOne.
• Elsbach, K.D. and Hargadon, A.B. (2006) Enhancing creativity through 'mindless' work: A framework of workday design. Organization Science.

A-161: Alternating between creative and linear thinking can help us put our ideas into action

• Seppala, Emma. (2016) The Happiness Track. New York: HarperOne.

A-162: Walking boosts creativity

• Oppezzo, M. & Schwartz, D.L. (2014) Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology.

A-163: When teams and organizations behave compassionately, productivity, profitability and employee engagement all rise

• Cameron, K. et al. (2011) Effects of positive practices on organizational effectiveness. Journal of Applied Behavioral Science.

A-164: You have to work harder to feel positive emotions when fatigued

• Minkel, J., Htaik, O., Banks, S., & Dinges, D. (2011). Emotional expressiveness in sleep-deprived healthy adults. Behavioral Sleep Medicine.

A-165: Optimism boosts physical health

• Rasmussen H.N., et al. (2009). Optimism and physical health: A meta-analytic review. Annals of Behavioral Medicine.

A-166: Set a small goal to combat anxiety

• Tartakovsky, Margarita. (2018) "9 Ways to Reduce Anxiety Right Here, Right Now." Psych Central. http://psychcentral.com/lib/9-ways-to-reduce-anxiety-right-here-right-now/

A-167: Reappraise pre-performance anxiety as excitement

• Brooks, A.W. (2014) Get Excited: Reappraising Pre-Performance Anxiety as Excitement. Journal of Experimental Psychology.

A-168: Benefits of bravery

• Finfgeld, D. (1999). Courage as a process of pushing beyond the struggle. Qualitative Health Research.
• Goldberg, C. & Simon, J. (1982). Toward a psychology of courage: Implications for the change (healing) process. Journal of Contemporary Psychotherapy.
• O’Connor, K., Hallam, R., & Rachman, S. (1985). Fearlessness and courage: A replication experiment. British Journal of Psychology.

A-169: Superstitions can positively impact performance

• Damisch, L., Stroberock, B. & Mussweiler, T. (2010) Keep Your Fingers Crossed! How Superstition Improves Performance. Psychological Science.

A-170: Dopamine plays a role in motivation; we prioritize actions that feel good

• Wise, R. A. (2004). Dopamine, learning and motivation. Nature Reviews Neuroscience.

A-171: Higher levels of meaning in life correlate with better mental and physical health and lower levels of anxiety, depression

• Kleftaras, G. & Psarra, E. (2012). Meaning in Life, Psychological Well-Being and Depressive Symptomatology: A Comparative Study. Psychology.

A-172: Thinking traps undermine resilience

• Southwick, S.M. & Charney, D.S. (2012) The Science of Resilience: Implications for the Prevention and Treatment of Depression. Science.
• Cully J. (2008) "A therapist’s guide to brief cognitive behavioral therapy." Department of Veterans Affairs South Central MIRECC. https://depts.washington.edu/dbpeds/therapists_guide_to_brief_cbtmanual.pdf
• Reivich K, et al. (2002) The Resilience Factor. Broadway Books
• Beck, A. (1963) Thinking and depression: I. Idiosyncratic content and cognitive distortions. Archives of General Psychiatry.

A-173: Post-traumatic growth and resilience during tough times

• Post-Traumatic Growth and Building Resilience. (2011) Interview with Martin Seligman in Harvard Business Review. https://hbr.org/podcast/2011/03/post-traumatic-growth-and-buil
• Iacoviello B.M. (2014) Psychosocial facets of resilience: implications for preventing posttraumatic psychopathology, treating trauma survivors, and enhancing community resilience. European Journal of Psychotraumatology.
• Tedeschi, R.G., Shakespeare-Finch, J., Taku, K., & Calhoun, L.G. (2018) Posttraumatic Growth Theory, Research, and Applications. Routledge.

A-174: People are more creative problem solvers when they're feeling positive emotions

• Isen, A.M., Daubman, K.A. & Nowicki, G.P. (1987) Positive affect facilitates creative problem solving. Journal of Personality and Social Psychology.

A-175: Work teams are more creative when members have different ways of thinking about an issue

• Amabile, Teresa. How to Kill Creativity. Harvard Business Review: September-October 1998.

A-176: It’s harder to stick to one new habit that requires self control if you’re exerting a new form of discipline in another area

• Halvorson, Heidi Grant. (2011) "You Won’t Stick To Your Diet Unless You Know These 3 Facts About Willpower." Psychology Today. https://www.psychologytoday.com/us/blog/the-science-success/201103/you-won-t-stick-your-diet-unless-you-know-these-3-facts-about

A-177: People with more materialistic values tend to have more financial worries and worse money-management skills

• Garðarsdóttir, R.B. & Dittmar, H. (2012) The relationship of materialism to debt and financial well-being: The case of Iceland’s perceived prosperity. Journal of Economic Psychology.

A-178: You'll be happier if you follow your own core values and make decisions based on them

• Brosch, T. & Sander, D. (2014) . Appraising value: The role of universal core values and emotions in decision-making. Cortex.

A-179: When people encouraged to think of future financial goals, they save more frequently and are more likely to build larger savings

• Newcomb, S. (2016) When more is less: Rethinking financial health. Morningstar Behavioral Science Research.

A-180: Expressing emotions through writing can boost immune functioning in different patient populations

• Murray, Bridget. (2002) "Writing to heal." American Psychological Association. https://www.apa.org/monitor/jun02/writing
• Petrie, K.J., Pennebaker, J.W. et al. (2004) Effect of Written Emotional Expression on Immune Function in Patients With Human Immunodeficiency Virus Infection: A Randomized Trial. Psychosomatic Medicine.

A-181: Putting feelings into words makes negative emotions less intense

• Lieberman, M.D. et al. (2007) Putting Feelings Into Words: Affect Labeling Disrupts Amygdala Activity in Response to Affective Stimuli. Psychological Science.

A-182: How to make speaking up less risky and more effective

• Galinsky, Adam & Schweitzer, Maurice. (2015) Friend and Foe: When to Cooperate, When to Compete, and How to Succeed at Both. Crown Business.
• Galinsky, Adam. "How to speak up for yourself." TEDxNEWYORK. https://www.ted.com/talks/adam_galinsky_how_to_speak_up_for_yourself

A-183: Benefits of being future-oriented without going to the extreme

• Zimbardo, P. & Boyd, J. (2008) The Time Paradox. New York: Rider.
• Zimbardo, P., Sword, R., & Sword, R. (2012) The Time Cure: Overcoming PTSD with the New Psychology of Time Perspective Therapy. San Francisco: Wiley.
• Zimbardo, P. & Sword, R. (2017) Living & Loving Better. Jefferson, NC: McFarland.

A-184: Reducing present fatalism and working towards brighter future

• Zimbardo, P., Sword, R., & Sword, R., 2012. The Time Cure: Overcoming PTSD with the New Psychology of Time Perspective Therapy. San Francisco: Wiley.
• Sword, R., Sword, R., Brunskill, S., & Zimbardo, P. (2013) Time Perspective Therapy: A New Time-Based Metaphor Therapy for PTSD. Journal of Loss and Trauma.

A-185: Self-awareness helps people with PTSD move forward in their lives

• Zimbardo, Sword & Sword, 2012. The Time Cure: Overcoming PTSD with the New Psychology of Time Perspective Therapy. San Francisco: Wiley.

A-186: We can lessen our depression and anxiety by doing things to bolster our character strengths

• Zimbardo, P., Sword, R., & Sword, R. (2012) The Time Cure: Overcoming PTSD with the New Psychology of Time Perspective Therapy. San Francisco: Wiley.

A-187: Finding meaning benefits students

• Yeager D.S. et al. (2014) Boring but Important: A Self-Transcendent Purpose for Learning Fosters Academic Self-Regulation. Journal of Personality and Social Psychology.

A-188: Pride in the workplace

• Lu, Y. & Roto, V. (2016) Design for Pride in the Workplace. Psychological Well Being.

A-189: How to build and understand resilience

• Chmitorz A. et. al. (2017) Intervention studies to foster resilience – A systematic review and proposal for a resilience framework in future intervention studies. Clinical Psychology Review.
• Wu G. et al. (2013) Understanding resilience. Frontiers in Behavioral Neuroscience.
• Coutu D. (2002) How Resilience Works. Harvard Business Review
• Herrman, H., et al. (2011) What is Resilience?. The Canadian Journal of Psychiatry.

A-190: Managing stress for cancer patients

• "Managing Stress and Distress." National Comprehensive Cancer Network. https://www.nccn.org/patients/resources/life_with_cancer/distress.aspx

A-191: For the nursing field, finding joy at work can help moderate stress and burnout and foster resilience.

• Carter, K. & Hawkins, A. (2019). Joy at Work: Creating a Culture of Resilience. Nursing Management.

A-192: Positive feelings in the workplace (hope, optimism, and resilience) influences performance, job satisfaction, and work happiness

• Youssef-Morgan, Carolyn M. & Luthans, Fred. (2007) Positive Organizational Behavior in the Workplace: The Impact of Hope, Optimism, and Resilience. Journal of Management.

A-193: Identifying stress on the job, and taking steps to engage in self-care, promotes healthy coping behaviors

• Ferris, P., et al. (2005) It Takes Two to Tango: Personal and Organizational Resilience as Predictors of Strain and Cardiovascular Disease Risk in a Work Sample. Journal of Occupational Health Psychology.

A-194: Building workplace resilience depends on individual skills and on the job demands

• Back, Anothony L., et al. (2016) Building Resilience for Palliative Care Clinicians: An Approach to Burnout Prevention Based on Individual Skills and Workplace Factors. Journal of Pain and Symptom Management.

A-195: People motivated by curiosity are more likely to achieve their goals and feel satisfied

• Sheldon, K. M., Kashdan, T. B. et al. (2015) Personality, Effective Goal-Striving, and Enhanced Well-Being: Comparing 10 Candidate Personality Strengths. Personality and Social Psychology Bulletin.

A-196: Motivational interviewing is a method that helps people move forward with change

• Miller, W. R. & Rollnick, S. (2004). Talking oneself into change: Motivational interviewing, stages of change, and therapeutic process. Journal of Cognitive Psychotherapy.
• Miller, W. R. & Rollnick, S. (2013). Motivational Interviewing: Helping People Change. Guilford Press.

A-197: Precontemplation, contemplation, preparation, action, and maintenance are five stages that indicate when and how people will change

• Norcross, J. C. et al. (2011). Stages of change. Journal of Clinical Psychology.

A-198: The relationship between optimism and hope

• Alarcon, G. M., et al. (2013) Great expectations: A meta-analytic examination of optimism and hope. Personality and Individual Differences.

A-199: Practicing optimism improves sleep quality

• Uchino, B. N., et al. (2017) Dispositional optimism and sleep quality: a test of mediating pathways. Journal of Behavioral Medicine.

A-200: How habits are formed

• Wood, W. & Rünger, D. (2016) Psychology of Habit. Annual Review of Psychology.

A-201: Self-monitoring and self-regulation as methods for behavioral change

• Chen, J. A., Fearey, E., Smith, R. E. (2017) That Which is Measured Improves”: A Theoretical and Empirical Review of Self-Monitoring in Self-Management and Adaptive Behavior Change. Journal of Behavior Therapy and Mental Health.
• Febbaro, G. A. & Clum, G. A. (1998) Meta-analytic investigation of the effectiveness of self-regulatory components in the treatment of adult problem behaviors. Clinical Psychology Review.

A-202: Cancer patients and resilience

• Seiler, A. & Jenewein, J. (2019) Resilience in Cancer Patients. Frontiers in Psychiatry.
• Macia, P., et. al. (2020) Expression of resilience, coping and quality of life in people with cancer. PLOS ONE.
• Tugade, M. M. & Fredrickson, B. L. (2004) Resilient Individuals Use Positive Emotions to Bounce Back From Negative Emotional Experiences. Journal of Personality and Social Psychology.

A-203: Mindful self-care and self-compassion boosts resilience during tough times

• Garcia, A.C.M., Ferreira, A.C.G., Silva, L.S.R., et al. (2022) Mindful Self-Care, Self-Compassion, and Resilience Among Palliative Care Providers During the COVID-19 Pandemic. Journal of Pain and Symptom Management.
• Meine, L.E., Strömer, E., Schönfelder, S., et al. (2021) Look After Yourself: Students Consistently Showing High Resilience Engaged in More Self-Care and Proved More Resilient During the COVID-19 Pandemic. Frontiers in Psychiatry.

A-204: Religion and prayer may help in coping with grief, loss, and trauma during tough times

• Sen, H.E., Colucci, L., & Browne, D.T. (2022) Keeping the Faith: Religion, Positive Coping, and Mental Health of Caregivers During COVID-19. Frontiers in Psychology.
• Boelens, P.A., Reeves, R.R., et al. (2010) A Randomized Trial of the Effect of Prayer on Depression and Anxiety. The International Journal of Psychiatry in Medicine.
• Selvam, S. (2012) Now and Hereafter: The Psychology of Hope from the Perspective of Religion. Journal of Dharma.

A-205: Writing or talking about traumatic experiences may be good for overall health

• Pennebaker, J.W., Kiecolt-Glaser, J.K., & Glaser, R. (1988) Disclosure of traumas and immune function: Health implications for psychotherapy. Journal of Consulting and Clinical Psychology.

A-206: Labeling your feelings, or putting them into words, may help manage negative emotional experiences

• Lieberman, M.D., Eisenberger, N.I., et al. (2007) Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science.

A-207: The advantage of feminine traits on leadership in the workplace

• Chen, S.C. & Shao, J. (2022) Feminine traits improve transformational leadership advantage: investigation of leaders’ gender traits, sex and their joint impacts on employee contextual performance. Gender in Management.
• Gerzema, J. & D'Antonio, M. (2013) The Athena Doctrine: How Women (and the Men Who Think Like Them) Will Rule the Future. Wiley.

A-208: The effect work characteristics has on proactive personality and reciprocal relationships in the workplace

• Li, W.D., Fay, D., et al. (2014) Reciprocal relationship between proactive personality and work characteristics: A latent change score approach. Journal of Applied Psychology.

A-209: The advantages and disadvantages agentic women have in the workplace

• Ma, A., Rosette, A.S., & Koval, C.Z. (2022) Reconciling female agentic advantage and disadvantage with the CADDIS measure of agency. Journal of Applied Psychology.

A-210: The boardroom experience of female corporate directors in the workplace

• Bilimoria, D. & Morten, H. (1997) A Qualitative Comparison of the Boardroom Experiences of U.S. and Norwegian Women Corporate Directors. International Review of Women and Leadership.

A-211: Women and the workplace

• "Women in the Workplace." (2016) McKinsey & Company. https://wiw-report.s3.amazonaws.com/Women_in_the_Workplace_2016.pdf
• "Women in the Workplace." (2021) McKinsey & Company. https://www.mckinsey.com/~/media/mckinsey/featured%20insights/diversity%20and%20inclusion/women%20in%20the%20workplace%202021/women-in-the-workplace-2021.pdf

A-212: Growing your personal brand for career development and success

• Collins, B. (2012) The Importance of Personal Branding: Uses of Personal Branding for Career Development and Success. California Polytechnic State University - San Luis Obispo.

A-213: Focus on identity work in women's leadership development programs may help in career advancement

• Ely, R.J., Ibarra, H., & Kolb, D.M. (2012) Taking Gender Into Account: Theory and Design for Women's Leadership Development Programs. Academy of Management Learning & Education.

A-214: Attitudes and beliefs that may influence women's leadership aspirations

• Boatwright, K.J., Egidio, R.K., & Kalamazoo College Women's Leadership Research Team. (2003) Psychological Predictors of College Women's Leadership Aspirations. Journal of College Student Development.

A-215: The importance of creating leadership programs for women that promote career advancement and success

• Ibarra, H. & O’Connor, K. (2022) "Designing leadership programs for women that really work." I by IMD. https://herminiaibarra.com/designing-leadership-programs-for-women-that-really-work/

A-216: The glass ceiling and its impact on women in the workplace

• Babic, A. & Hansez, I. (2021) The Glass Ceiling for Women Managers: Antecedents and Consequences for Work-Family Interface and Well-Being at Work. Frontiers in Psychology.

A-217: Lack of sponsorship holds back women from advancing into leadership roles

• Ibarra, H. (2019) "A Lack of Sponsorship Is Keeping Women from Advancing into Leadership." Harvard Business Review. https://provost.wayne.edu/pdf/a_lack_of_sponsorship_is_keeping_women_from_advancing_into_leadership.pdf

A-218: The benefits of having Employee Resource Groups (ERGs) in companies and organizations

• "Taking Employee Research Groups to the Next Level: A Curated Research Report." Center for Women and Business at Bentley University. https://www.bentley.edu/centers/center-for-women-and-business/erg-research-report-request#DownloadReport

G-1: Benefits of kindness

• Poulin, M.J., Brown, S.L., Smith, D.M. & Dillard, A.J. (2013). Giving to others and the association between stress and mortality. American Journal of Public Health.
• Piliavin, J. A. (2003). Doing well by doing good: Benefits for the benefactor. In Keyes, C.L.M. and Haidt, J. (eds.), Flourishing: Positive Psychology and the Life Well-Lived. Washington, D.C: American Psychological Association.
• Midlarsky, E. (1991). Helping as coping. In M. C. Clark (Ed.), Prosocial Behavior: Review of Personality and Social Psychology. Newbury Park, CA: Sage.
• Lyubomirsky, Sonja (2008). The How of Happiness. Penguin Books.
• Diener, E. & Seligman, M.E.P. (2004) Beyond Money: Toward an Economy of Well-being. Psychological Science.
• Nelson, S. K., Layous, K., Cole, S.W., Lyubomirsky, S. (2016) Do Unto Others or Treat Yourself? The Effects of Prosocial and Self-Focused Behavior on Psychological Flourishing. Emotion.

G-2: Acts of kindness boost happiness and are contagious

• Lyubomirsky, S., Tkach, C., & Sheldon, K. M. (2004). Pursuing sustained happiness through random acts of kindness and counting one’s blessings: Tests of two 6-week interventions. University of California, Riverside.
• Buchanan, K.E. & Bardi, A. (2009). Acts of kindness and acts of novelty affect life satisfaction. Journal of Social Psychology.
• Otake, K., Shimai, S., Tanaka-Matsumi, J. et al (2006). Happy people become happier through kindness: A counting kindnesses intervention. Journal of Happiness Studies.

G-3: Benefits of spending money on novel experiences

• Dunn, E.W., Gilbert, D.T. & Wilson, T.D. (2011). If money doesn't make you happy, then you probably aren't spending it right. Journal of Consumer Psychology.

G-4: Spending money on others promotes happiness

• Aknin, L., Norton, M.I., & Dunn, E.W. (2008). Spending money on others promotes happiness. Science.
• Argyle, Michael. (1999). The Psychology of Happiness (2nd edition). Taylor and Francis Ltd.
• Aron, A., Norman, C.C., McKenna, C & Heyman, R.E. (2000). Couples' shared participation in novel and arousing activities and experienced relationship quality. Journal of Personality and Social Psychology.
• Aron, A., Norman, C.C., Aron, E.N. & Lewandowski, G. (2002). Shared participation in self-expanding activities: Positive effects on experienced marital quality. In P. Noller & J Feeney (Eds.), Understanding Marriage: Developments in the Study of Couple Interaction. Cambridge University Press.
• Aknin, L., Norton, M.I., & Dunn, E.W. (2009). From wealth to well-being? Money matters, but less than people think. Journal of Positive Psychology.
• Dunn E.W., Aknin, L.B., & Norton, M.I. (2008). Spending money on others promotes happiness. Science.
• Anik, L., Aknin, L., Norton, M.I. & Dunn, E.W. (2009). Feeling good about giving: The benefits (and costs) of self-interested charitable behavior. In D. M. Oppenheimer & C. Y. Olivola (Eds.), Experimental Approaches to the Study of Charitable Giving. Psychology Press.
• Aknin, L.B., Dunn, E.W. & Norton, M.I. (2012). Happiness runs in a circular motion: Evidence for a positive feedback loop between prosocial spending and happiness. Journal of Happiness Studies.
• Dunn, E.W., Aknin, L.B. & Norton, M.I. (forthcoming) Prosocial Spending and Happiness: Using Money to Benefit Others Pays Off. Current Directions in Psychological Science.

G-5: Donating promotes happiness

• Harbaugh, W.T. et al (2007). Neural responses to taxation and voluntary giving reveal motives for charitable donations. Science.

G-6: Foregiveness in marriage

• Kachadourian, L.K., & Fincham, F. (2005). Attitudinal ambivalence, rumination, and forgiveness of partner transgressions in marriage. Personality and Social Psychology Bulletin.
• Fincham, F.D., & Bradbury, T.N. (1987). The assessment of marital quality: A reevaluation. Journal of Marriage and the Family.
• Bradbury, T.N., & Fincham, F.D. (1987). Assessing the effects of behavioral marital therapy: Assumptions and measurement strategies. Journal of Marriage and the Family.
• Fincham, F.D., & Bradbury, T.N. (1987). The impact of attributions in marriage: A longitudinal analysis. Journal of Marriage and the Family.
• Fincham, F.D., & Bradbury, T.N. (1987). Cognitive processes and conflict in close relationships: An attribution-efficacy model. Journal of Personality and Social Psychology.

G-7: Effect of support or negativity in couples' relationships on happiness

• Bradbury, T.N., & Fincham, F.D. (1987). Affect and cognition in close relationships: Towards an integrative model. Cognition and Emotion.
• Bradbury, T.N., & Fincham, F.D. (1987). Assessment of affect in marriage. In K.D. O'Leary (Ed.) Assessment of Marital Discord: An Integration for Research and Clinical Practice. Hillsdale, NJ: Lawrence Erlbaum.
• Bradbury, T.N., & Fincham, F.D. (1987). Assessing the effects of behavioral marital therapy: Assumptions and measurement strategies. Clinical Psychology Review.
• Ackerman, Diane. (2012) "The Brain On Love." The New York Times. http://opinionator.blogs.nytimes.com/2012/03/24/the-brain-on-love/

G-8: The important of "together time" for parents

• Bianchi, S.M. (2011). Family change and time allocation in American families. The ANNALS of the American Academy of Political and Social Science.

G-9: The gift of time

• Peterson, Chris (2006). A Primer in Positive Pyschology. Oxford University Press.
• Mogilner, C., Chance, Z., Norton, M.I. (2012) Giving time gives you time. Psychological Science.

G-10: Happy people volunteer

• Thoits, P.A. and Hewitt, L.N. (2001). Volunteer work and well-being. Journal of Health and Social Behavior.

G-11: Helping others is good for your health

• Poulin, M.J., Brown, S.L., Smith, D.M. & Dillard, A.J. (2013). Giving to others and the association between stress and mortality. American Journal of Public Health.

G-12: Forgiveness and well-being

• McCullough, M.E., Root, L.M., Tabak, B.A., & Witvliet, C. (2009). Forgiveness. In S.J. Lopez & C.R. Snyder (Eds.) The Oxford Handbook of Positive Psychology. Oxford University Press.
• Brown, R.P. (2003). Measuring individual differences in the tendency to forgive. Personality and Social Psychology Bulletin.
• Thompson, L.Y., Snyder, C.R., Hoffman, L., Michael, S.T., Rasmussen, H.N. & Billings, L.S. et al (2005). Dispositional forgiveness of self, others, and situations. Journal of Personality.
• Bono, G., McCullough, M.E. & Root, L.M. (2006). Forgiveness and well-being.
• Luskin, Fred. (2003). Forgive for Good. HarperOne.
• Worthington, E.L., Van Oyen Witvliet, C. et al. (2007). Forgiveness, Health, and Well-Being: A Review of Evidence for Emotional Versus Decisional Forgiveness, Dispositional Forgivingness, and Reduced Unforgiveness. Journal of Behavioral Medicine.
• Bono, G., McCullough, M.E. & Root, L.M. (2008) Forgiveness, Feeling Connected to Others, and Well-Being: Two Longitudinal Studies. Personality & Social Psychology Bulletin.
• Thompson, Laura Yamhure. et al. (2005) Dispositional forgiveness of self, others, and situations. Journal of Personality.
• Terzino, K.A. (2007). Culture and forgiveness: a prototype perspective. Retrospective Theses and Dissertations.
• Stoia-Caraballo, R., et al. (2008) Negative affect and anger rumination as mediators between forgiveness and sleep quality. Journal of Behavioral Medicine.
• Lawler, K.A., Younger, J.W., Piferi, R.L., et al. (2005) The Unique Effects of Forgiveness on Health: An Exploration of Pathways. Journal of Behavioral Medicine.

G-13: How forgiveness benefits physical health

• Lawler, K.A., Younger, J.W., Piferi, R.L., Billington, E., Jobe, R., Edmondson, K. et al (2003). A change of heart: Cardiovascular correlates of forgiveness in response to interpersonal conflict. Journal of Behavioral Medicine.
• Kendler, K.S., Liu, X., Gardner, C.O., McCullough, M.E., Larson, D.B. & Prescott, C.A. (2003). Dimensions of religiosity and their relationship to lifetime psychiatric and substance use disorders. American Journal of Psychiatry.
• O'Beirne, Sheena, Katsimigos, Anna-Maria, & Harmon, Dominic. (2020) Forgiveness and chronic pain: a systematic review. Irish Journal of Medical Science.

G-14: Giving activates reward centers of the brain

• Moll, J., Krueger, F., Zahn, R., et al. (2006). Human fronto-mesolimbic networks guide decisions about charitable donation. PNAS.
• Moll, J. et al (2006) Human Fronto-Mesolimbic Networks Guide Decisions About Charitable Donations. Proceedings of the National Academy of Sciences.

G-15: How to facilitate forgiveness

• McCullough, M. E., Root, L. M., & Cohen, A. D. (2006). Writing about the benefits of an interpersonal transgression facilitates forgiveness. Journal of Consulting and Clinical Psychology.

G-16: Variety in acts of kindness

• Lyubomirsky, S., Sheldon, K.M. & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology.

G-17: Gift of flowers promotes happiness

• Haviland-Jones, J., Rosario, H.H., Wilson, P. & McGuire, T.R. (2005). An environmental approach to positive emotion: Flowers. Evolutionary Psychology.

G-18: Importance of forgiveness in social groups

• McCullough, Michael E. (2008). Beyond Revenge: The Evolution of the Forgiveness Instinct. Jossey-Bass.

G-19: Charitable behavior around the world

• World Giving Index 2012. Charities Aid Foundation. https://www.cafonline.org/docs/default-source/about-us-publications/worldgivingindex2012web.pdf

G-20: Contemplating altruism leads to immunity boost

• McClelland, D. & Kirchnit, C. (1988). The effect of motivational arousal through films on salivary immunoglobulin A. Psychology and Health.

G-21: Benefits of seeing others benefit from our acts

• Luks, Allan and Payne, Peggy. (2001). The Healing Power of Doing Good. iUniverse.

G-22: Longer-term volunteering leads to more socioemotional benefits

• Tang, F., Choi, E. & Morrow-Howell, N. (2010). Organizational support and volunteering benefits for older adults. The Gerontologist.

G-23: Health benefits of volunteering

• Corporation for National and Community Service, Office of Research and Policy Development. The Health Benefits of Volunteering: A Review of Recent Research, Washington, DC.
• "The Health Benefits of Volunteering: A Review of Recent Research." National Service. http://www.nationalservice.gov/sites/default/files/documents/07_0506_hbr_brief.pdf
• McKnight, P.E. & Kashdan. T.B. (2009) Purpose in Life as a System That Creates and Sustains Health and Well-Being: An Integrative, Testable Theory. Review of General Psychology.
• Watson, S. (2013) Volunteering may be good for body and mind. Harvard Health. https://www.health.harvard.edu/blog/volunteering-may-be-good-for-body-and-mind-201306266428
• Kahana, E., Bhatta, T., Lovegreen, L.D. et al. (2013) Altruism, Helping, and Volunteering: Pathways to Well-Being in Late Life. Journal of Aging and Health.
• Zemore, S.E. & Pagano, M.E. (2008) Kickbacks from helping others: health and recovery. Recent Developments in Alcoholism.

G-24: Generosity promotes deeper connection and trust

• Willer, R., Feinberg, F., Simpson, B. & Flynn, F.J. Is generosity sincere or strategic? Altruism versus status-seeking in prosocial behavior.

G-25: Modeling altruism to children

• Yarrow, M.R., Scott, P.M. & Waxler, C.Z. (1973). Learning corcern for others. Developmental Psychology.

G-26: Benefits of kind acts in kids

• Layous, K. Nelson, S.K., Oberle, E. Schonert-Reichl, K.A. & Lyubomirsky, S. (2012) Kindness counts: Prompting prosocial behavior in preadolescents boosts peer acceptance and well-being. PLos ONE.

G-27: Give kids praise for effort, not intelligence

• Mueller, C.A., Dweck, C.S. (1998) Praise for Intelligence Can Undermine Children’s Motivation and Performance. Journal of Personality and Social Psychology.
• Gunderson, E. A., Gripshover, S. J., Romero, C., Dweck, C. S., Goldin-Meadow, S., & Levine, S. C. (in press). Parent praise to 1-3 year-olds predicts children’s motivational frameworks 5 years later. Child Development.
• Blackwell, L. S., Trzesniewski, K. H., & Dweck, C. S. (2007). Implicit theories of intelligence predict achievement across an adolescent transition: A longitudinal study and an intervention. Child Development.
• Heyman, G. D., & Dweck, C. S. (1998). Children’s thinking about traits: Implications for judgments of the self and others. Child Development.

G-28: Self-expansion theory and close relationships

• Aron, A., Lewandowski, G.W. et al. (2013). The self-expansion model of motivation and cognition in close relationships.

G-29: Importance of family activities, shared rituals, and time with extended family

• Compan, E., Moreno, J. et al. (2001). Doing things together: adolescent health and family rituals. Journal of Epidemiology & Community Health.

G-30: Parents can help children internalize moral behaviors through modeling

• Hoffman, M.L. (1975) Developmental synthesis of affect and cognition and its implications for altruistic motivation. Developmental Psychology.

G-31: Benefits of healthy relationships

• Ackerman, Diane. (2012) "The Brain On Love." The New York Times. http://opinionator.blogs.nytimes.com/2012/03/24/the-brain-on-love/

G-32: Benefits of giving compliments to others

• Matheson, C. (2009) The Art of the Compliment. Skyhorse Publishing.
• Knapp, M. L., Hopper, R., & Bell, R. A. (1984). Compliments: A descriptive taxonomy. Journal of Communication.
• Siy, J. O., & Cheryan, S. (2013). When compliments fail to flatter: American individualism and responses to positive stereotypes. Journal of Personality and Social Psychology.

G-33: People who recently donated to charity are more satisfied with lives

• Aknin, L.B. et al (forthcoming) Prosocial spending and well-being: Cross-cultural evidence for a psychological universal. Journal of Personality and Social Psychology.

G-34: Giving to others makes young children happy

• Aknin, L.B., Hamlin, K.J., Dunn, E.W. (2012) Giving leads to happiness in young children. Plos ONE.

G-35: Couples who engage in novel experiences together feel more satisfied

• Aron, A., Norman, C., Aron, E., et al (2000) Couples’ shared participation in novel and arousing activities and experienced relationship quality. Journal of Personality and Social Psychology.
• Dunn, Elizabeth & Norton, Michael. (2013). Happy Money: The Science of Smarter Spending. Simon & Schuster.

G-36: Benefits of giving to others and accompanying them as they use the gift

• Aknin, L.B, Dunn, E.W., Sandstrom, M., et al. (2012) Turning good deeds into good feelings: The value of the ‘social’ in prosocial spending. Unpublished data, University of British Columbia.

G-37: We have fewer regrets about purchases that we view as experiences rather than material goods

• Rosenzweig, E., Gilovich, T. (2012) Buyer’s remorse or missed opportunity? Differential regrets for material and experiential purchases. Journal of Personality and Social Psychology.

G-38: Helping people is more rewarding when we don’t feel like we’re obligated

• Weinstein, N., Ryan, R.M. (2010) When helping helps: Autonomous motivation for prosocial behavior and its influence on well-being for the helper and recipient. Journal of Personality and Social Psychology.

G-39: Giving money away makes us feel wealthier

• Chance, Z., Norton, M.I. I give, therefore I have: Giving and subjective wealth. Working paper, Yale University.

G-40: Health benefits of kindness

• Luks, A., & Payne, P. (1992). The healing power of doing good: the health and spiritual benefits of helping others. New York: Fawcett Columbine.

G-41: Generosity between spouses key to happy marriage

• Dew, J. & Wilcox, W.B. (2013) Generosity and the Maintenance of Marital Quality. Journal of Marriage and Family.

G-42: Benefits of helping others during networking

• Covey, Stephen and Colosimo, Jennifer. (2009) Great Work, Great Career. Franklin Covey.
• Ferrazzi, Keith. (2014) Never Eat Alone. Crown Business.

G-43: Specific prosocial goals more effective than abstract ones

• Rudd, M., Aaker, J. & Norton, M.I. (2014) Getting the most out of giving: Concretely framing a prosocial goal maximizes happiness. Journal of Experimental Social Psychology.

G-44: Matchmaking makes us happier

• Anik, L., & Norton, M. I. (2014). Matchmaking Promotes Happiness. Social Psychological and Personality Science.

G-45: Introverts enjoy small social interactions more than they predict they will

• Epley, N., & Schroeder, J. (2014). Mistakenly seeking solitude. Journal of Experimental Psychology: General.
• Zelenski, J. M., Whelan, D. C., Nealis, L. J., Besner, C. M., Santoro, M. S., & Wynn, J. E. (2013). Personality and affective forecasting: Trait introverts underpredict the hedonic benefits of acting extraverted. Journal of Personality and Social Psychology.

G-46: When given a compliment, our brains react the same way we do to a cash reward

• Izuma, K., Saito, D.N. & Sadato, N. (2008) Processing of social and monetary rewards in the human striatum. Neuron.

G-47: One act of kindness can result in three more acts of generosity

• Fowler, J.H. & Christakis, N. (2010) Cooperative Behavior Cascades in Human Social Networks. PNAS.

G-48: Experiences that increase our connection with others are more apt to bring lasting feelings of happiness

• Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry.

G-49: Helping others shifts the focus off our own problems, improves emotional well-being

• Nelson, S. K., Layous, K., Cole, S., & Lyubomirsky, S. (2015). Do unto others or treat yourself?: The effects of prosocial and self-focused behaviors on psychological flourishing. Manuscript submitted for publication.

G-50: Spending time on activities that expand your mind and increase your capabilities contributes to happiness

• Deci, E. L., & Ryan, R. M. (2000). The “what” and “why” of goal pursuits: Human needs and the self-determination of behavior. Psychological Inquiry.

G-51: Young children intrinsically motivated to see others helped

• Hepach, R., Vaish, A. & Tomasello, M. (2012) Young children are intrinsically motivated to see others helped. Psychological Science.

G-52: Performing small acts of kindness buffers us against everyday stress and makes us happier

• Raposa, E.B., Laws, H.B. & Ansell, E.B. (2015) Prosocial Behavior Mitigates the Negative Effects of Stress in Everyday Life. Clinical Psychological Science.

G-53: Performing acts of kindness alleviates pain in chronic pain patients

• Muller, R., Gertz, K.J., Molton, I.R., et al. (2015) Effects of a Tailored Positive Psychology Intervention on Well-being and Pain in Individuals with Chronic Pain and a Physical Disability: A Feasibility Trial. Clinical Journal of Pain.

G-54: Benefits of giving and altruism in those with chronic illness

• Kahana, E., Bhatta, T., Lovegreen, et al. (2013). Altruism, helping, and volunteering pathways to well-being in late life. Journal of Aging and Health.
• Arnstein, P., Vidal, M., Wells-Federman, C. et al. (2002). From chronic pain patient to peer: Benefits and risks of volunteering. Pain Management Nursing.
• Schwartz, C. E., Quaranto, B. R., Bode, R., et al. (2012). Doing good, feeling good, and having more: Resources mediate the health benefits of altruism differently for males and females with lumbar spine disorders. Applied Research in Quality of Life.

G-55: Compassion is our willingness to deeply understand others; it compels us to reduce their suffering through acts of kindness

• Marturano, Janice. (2014) Finding the Space to Lead: A Practical Guide to Mindful Leadership. New York: Bloomsbury Press.

G-56: Mindful leadership training strengthens the unselfish, generous qualities we need to truly lead rather than manage

• Marturano, Janice. (2014) Finding the Space to Lead: A Practical Guide to Mindful Leadership. New York: Bloomsbury Press.

G-57: Focusing on benefits resulting from negative interaction helped people to forgive more quickly

• McCullough, M.E., Root, L.M. & Cohen, A.D. (2006) Writing about the benefits of an interpersonal transgression facilitates forgiveness. Journal of Consulting and Clinical Psychology.

G-58: People who show signs of withdrawal and isolation due to PTSD improve when they participate in activities with others

• Zimbardo, P., Sword, R., & Sword, R. (2012) The Time Cure: Overcoming PTSD with the New Psychology of Time Perspective Therapy. San Francisco: Wiley.
• Zimbardo, P. & Sword, R. (2017) Living & Loving Better. Jefferson, NC: McFarland.
• Peterson, Chris (2006). A Primer in Positive Psychology. Oxford University Press.

G-59: How to practice being an active listener

• Zimbardo, P. & Sword, R. (2017) Living & Loving Better. Jefferson, NC: McFarland.
• Weger, H., Bell, G., et al. (2014) The Relative Effectiveness of Active Listening in Initial Interactions. International Journal of Listening.

G-60: Volunteering is especially advantageous for middle-aged and older people

• Sneed, R. S. & Cohen, S. (2013). A prospective study of volunteerism and hypertension risk in older adults. Psychology and Aging.

G-61: You'll feel closer to a friend if you spend 50+ hours with them

• Hall, J. A. (2018). How many hours does it take to make a friend? Journal of Social and Personal Relationships.

G-62: Stressed teens feel better after talking to a friend than talking to an adult

• Uink, Bep & Modecki, K. & Barber, B. (2016). Disadvantaged youth report less negative emotion to minor stressors when with peers: An experience sampling study. International Journal of Behavioral Development.

G-63: Benefits of spending time with friends for teens

• Masten, C.L. et al. (2012) Time spent with friends in adolescence relates to less neural sensitivity to later peer rejection. Social Cognitive and Affective Neuroscience.

G-64: Caregiver burden varies among caregivers and may change in intensity over time

• Hunt, G.G. and Reinhard, S. (2015) Caregiving in the U.S. National Alliance for Caregiving (NAC) and AARP Public Policy Institute.

G-65: Caregiving can give life new meaning and perspectives, build confidence, strengthen relationships

• "Double Duty: The Caregiving Crisis in the Workplace." (2015) Ceridian. https://cdn2.hubspot.net/hubfs/2265253/reports/Ceridian-Double-Duty-Caregiving-Crisis-Email.pdf
• Schulz, R. & Sherwood, P. (2008) Physical and Mental Health Effects of Family Caregiving. American Journal of Nursing.
• Roth, D., Fredman, L. & Haley, W. (2015) Informal Caregiving and Its Impact on Health: A Reappraisal from Population-Based Studies. The Gerontologist.

G-66: Impact of caregiving on work and career

• "Double Duty: The Caregiving Crisis in the Workplace." (2015) Ceridian. https://cdn2.hubspot.net/hubfs/2265253/reports/Ceridian-Double-Duty-Caregiving-Crisis-Email.pdf
• Reinhard, S.C., Feinberg, L.F. & Houser, A. (2015) Valuing the Invaluable: Undeniable Progress, but Big Gaps Remain. AARP Public Policy Institute.
• Northwestern Mutual CARE Study: Financial and Lifestyle Costs of Caregiving. (2018) http://filecache.mediaroom.com/mr5mr_nwmutual/178165/NM%202018%20CARE%20Study%20deck.pdf

G-67: Altruism boosts our perception of neural agency

• Tankersley, D. et al. (2007) Altruism is associated with an increased neural response to agency. Nature Neuroscience.

G-68: There's a neural link between generosity and happiness

• Park, S.Q. et al. (2016) A neural link between generosity and happiness. Nature.

G-69: Acts of kindness benefit your health and well‑being

• Hiu, B.P.H. et al. (2020) Rewards of Kindness? A Meta-Analysis of the Link Between Prosociality and Well-Being. Psychological Bulletin.
• Post, S. G. (2005) Altruism, happiness, and health: It’s good to be good. International journal of behavioral medicine.

G-70: Volunteers who witnessed the reactions of the people they helped reported increased self-esteem, less stress, and a greater's sense of "helper's high"

• "The Health Benefits of Volunteering." Corporation for National and Community Service. https://www.nationalservice.gov/pdf/07_0506_hbr.pdf
• Luks, Allan (2001) The Healing Power of Doing Good. iUniverse.

E-1: Benefits of self-affirmations

• Steele, C.M. (1988). The psychology of self-affirmation: Sustaining the integrity of the self. Advances in Experimental Social Psychology.
• Crocker, J., Yu, N., & Mischkowski, D. (2008). Self-affirmation and the role of positive other-directed feelings. Psychological Science.
• Williams, G.C., Niemiec, C.P. (2012). Positive affect and self-affirmation are beneficial, but do they facilitate maintenance of health-behavior change? Archives of Internal Medicine.
• Lee, Roberta. (2010). The Superstress Solution. New York: Random House.
• Kross et al. (2014) Self-talk as a regulatory mechanism: how you do it matters. Journal of Personality and Social Psychology.
• Howell, A. J. (2017) Self-affirmation theory and the science of well‑being. Journal of Happiness Studies.
• Thitipitchayanant, K., Somrongthong, R., et al. (2018) Effectiveness of self-empowerment-affirmation-relaxation (Self-EAR) program for postpartum blues mothers: A randomize controlled trial. Pakistan Journal of Medical Sciences.

E-2: Psychological and health benefits of self-compassion

• Neff, K. D. (2012). The science of self-compassion. In C. Germer & R. Siegel (Eds.), Compassion and Wisdom in Psychotherapy. New York: Guilford Press.
• Yarnell, L.M. & Neff, K.D. (2012). Self-compassion, interpersonal conflict resolutions, and well-being. Self and Identity.
• Neff, K.D., & Beretvas, S.N. (2012). The role of self-compassion in romantic relationships. Self and Identity.
• Neff, K. D., Pommier, E. (2012). The relationship between self-compassion and other-focused concern among college undergraduates, community adults, and practicing meditators. Self and Identity. DOI:10.1080/15298868.2011.649546.
• Neff, K. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity.
• Neff, K.D. (2011) Self-compassion, self-esteem, and well-being. Social and Personality Psychology Compass.
• Fain, Jean. (2010). The Self-Compassion Diet. Sounds True Inc.
• Allen, A., & Leary, M. R. (2010). Self-compassion, stress, and coping. Social and Personality Psychology Compass.
• Leary, M.R. et al. (2007) Self-Compassion and Reactions to Unpleasant Self-Relevant Events: The Implications of Treating Oneself Kindly. Journal of Personality.
• Germer, C. The Mindful Path to Self-Compassion: Freeing Yourself From Destructive Thoughts and Emotions. (New York: The Guilford Press, 2009)
• Neff, K.D. & Costigan, A.P. (2014) Self-compassion, well-being, and happiness. Psychologie in Osterreich.
• Goldstein E. (2012) The Now Effect: How This Moment Can Change the Rest of Your Life. Atria Books.
• Egan, S. J., Rees, C. S., Delalande, J., et al. (2021) A Review of Self-Compassion as an Active Ingredient in the Prevention and Treatment of Anxiety and Depression in Young People. Administration and Policy in Mental Health and Mental Health Services Research.
• Neff, K. D. (2009) Self-Compassion, Handbook of Individual Differences in Social Behavior. New York: Guilford Press.
• Zhu L., et. al. (2019) The predictive role of self-compassion in cancer patients’ symptoms of depression, anxiety, and fatigue: A longitudinal study. Psycho-Oncology.
• Kılıç, A., Hudson, J., et al. (2021) A Systematic Review of the Effectiveness of Self-Compassion-Related Interventions for Individuals With Chronic Physical Health Conditions. Behavior Therapy.

E-3: Perspective-taking intervention

• Hodges, S. D., Clark, B. A. M., & Myers, M. W. (2011). Better living through perspective taking. In R. Biswas-Diener (Ed.), Positive Psychology as a Mechanism for Social Change. Dordrecht, The Netherlands: Springer Press.
• Social Perspective Taking: A Multi-Dimensional Approach. Harvard Graduate School of Education: Usable Knowledge.

E-4: Benefits of empathy with spouse

• Wilcox, B. (2011) "The National Marriage Project: The State of Our Unions." University of Virginia. http://nationalmarriageproject.org/wp-content/uploads/2012/05/Union_2011.pdf

E-5: Benefits of empathy with kids

• Barnett, M. A.; King, L. M.; Howard, J. A.; & Dino, G. A. (1980). Empathy in young children: Relation to parents' empathy, affection, and emphasis on the feelings of others. Developmental Psychology.
• Clarke, P. (1984). What Kind of Discipline is Most Likely to Lead to Empathic Behaviour in Classrooms? History and Social Science Teacher.
• Grienenberger, J. Kelly, K. & Slade, A. (2005). Maternal reflective functioning, mother–infant affective communication, and infant attachment: Exploring the link between mental states and observed caregiving behavior in the intergenerational transmission of attachment. Attachment & Human Development.

E-6: Perspective-taking and the self

• Davis, M. H., Conklin, L., Smith, A., & Luce, C. (1996). Effect of perspective-taking on the cognitive representation of persons: A merging of self and other. Journal of Personality and Social Psychology.

E-7: Empathy and socioeconomic factors

• Stellar, J., Manzo, V., Kraus, M. W., & Keltner, D. (2012). Class and compassion: Socioeconomic factors predict responses to suffering. Emotion.

E-8: Empathy in relationships

• Arriaga, X.B. and Rusbault, C. (1998). Standing in my partner's shoes: Partner perspective taking and reactions to accommodative dilemmas. Personality and Social Psychology Bulletin.
• Franzoi, S; Davis, M; & Young, R. (1985).The effects of private self-consciousness and perspective taking on satisfaction in close relationships. Journal of Personality and Social Psychology.
• Cohen, S., Schulz, M.S., Weiss, E. & Waldinger, R.J. (2012). Eye of the beholder: The individual and dyadic contributions of empathic accuracy and perceived empathic effort to relationship satisfaction. Journal of Family Psychology.

E-9: Human inclination to help others

• Rand, D.G., Greene, J.D. & Nowak, M.A. (2012). Spontaneous giving and calculated greed. Nature.
• Warneken, F. & Tomasello, M. (2006). Altruistic helping in human infants and young chimpanzees. Science.

E-10: Empathy and health

• Pace, T.W.W., Negi, L.T., & Adame, D.D. Effect of compassion meditation on neuroendocrine, innate immune and psychological response to stress. Psychoneuroendocrinology.

E-11: Comforting and empathizing with someone with your ailment may reduce own pain

• Post, Stephen. (2008). Why Good Things Happen to Good People: How to Live a Longer, Healthier, Happier Life by the Simple Act of Giving. Broadway Books.

E-12: When lowering expectations can be a good thing

• Weiner, Eric. (2009) "Lowered Expectations." The New York Times. https://opinionator.blogs.nytimes.com/2009/07/19/lowered-expectations/comment-page-3/

E-13: Encouraging empathy and perspective-taking in kids

• Buckley, N., Siegel, L.S. & Ness, S. (1979). Egocentrism, empathy, and altruistic behavior in young children. Developmental Psychology.

E-14: Benefits of self-compassion exercises

• Shapira, L.B. & Mongrain, M. (2010). The benefits of self-compassion and optimism exercises for individuals vulnerable to depression. The Journal of Positive Psychology.

E-15: Acting compassionately to others boosts self-compassion

• Breines, J.G. & Chen, S. (2013). Activating the inner caregiver: The role of support-giving schemas in increasing state self-compassion.” Journal of Experimental Psychology.

E-16: Self-compassion promotes healthy eating behaviors

• Adams, C.E. & Leary, M.R. (2007). Promoting self-compassionate attitudes toward eating among restrictive and guilty eaters. Journal of Social and Clinical Psychology.

E-17: Self-compassion and threat response in self-critical people

• Longe, O., Maratos, F. A., Gilbert, P., et al. (2010). Having a word with yourself: Neural correlates of self-criticism and self-reassurance. Neuroimage.
• Gilbert, P., McEwan, K., Matos, M., & Rivis, A. (2011). Fears of compassion: Development of three self-report measures. Psychology And Psychotherapy: Theory, Research And Practice.

E-18: Empathy declining in young people

• Zaki, Jamil. (2011) "What, Me Care? Young are Less Empathetic." Scientific American. http://www.scientificamerican.com/article.cfm?id=what-me-care

E-19: Eye contact sends a signal to the brain that triggers empathy and rapport

• Achor, Shawn. (2010). The Happiness Advantage: The Seven Principles of Positive Psychology That Fuel Success and Performance at Work. New York: Crown Business.

E-20: We read emotions through facial expressions

• Mehrabian, A. (1972) Nonverbal Communication. Aldine-Atherton.

E-21: Self-affirmation improves problem solving under stress

• Creswell JD, Dutcher JM, Klein WMP, Harris PR, Levine JM (2013) Self-Affirmation Improves Problem-Solving under Stress. PLoS ONE.

E-22: We can guess how others view us, even when their perceptions are not how we see ourselves

• Carlson, E., Vazire, S., Furr, R.M. (2011) Meta-Insight: Do people really know how others see them? Journal of Personality and Social Psychology.

E-23: Self-reflection is positively correlated with empathy for others

• Joireman, J.A., Parrott, L. & Hammersla, J. (2002). Empathy and self-absorption paradox: Support for the distinction between self-rumination and self-reflection. Self and Identity.

E-24: Messages are more powerful when delivered by someone we connect with

• Grant, Adam. (2013) Give and Take: A Revolutionary Approach to Success. Viking Adult.

E-25: Recognizing your contributions is an opportunity to see and feel your agency (being able to make things happen)

• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.

E-26: Micro-moments of connection with others create positivity and good health

• Fredrickson, B. L. (2013). Positive emotions broaden and build. Advances in Experimental Social Psychology.
• Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology.
• Kok, B. E., Coffey, K. A., Cohn, M. A., Catalino, L. I., Vacharkulksemsek, T., Algoe, S. B., Brantley, M. & Fredrickson, B. L. (2013). How positive emotions build physical health: Perceived positive social connections account for the upward spiral between positive emotions and vagal tone. Psychological Science.
• Fredrickson, B.L. (2013) Love 2.0. Plume.
• Sandstrom, G.M., & Dunn, E.W. (2014) Social Interactions and Well-Being: The Surprising Power of Weak Ties. Personality and Social Psychology Bulletin.
• Epley, N., & Schroeder, J. (2014) Mistakenly seeking solitude. Journal of Experimental Psychology.

E-27: Importance of eye contact in connection with others

• Farroni, T., Csibra, G., Simeon, F., et al. (2002). Eye contact detection in humans from birth. Proceedings of the National Academy of Sciences.
• Niedenthal, P.M., Mermillod, M., Maringer, M., et al. (2010) The Simulation of Smiles (SIMS) model: Embodied simulation and the meaning of facial expression. The Behavioral and Brain Sciences.
• Maringer, M., Krumhuber, E.G., Fischer, A.H., et al. (2011) Beyond smile dynamics: mimicry and beliefs in judgments of smiles. Emotion.

E-28: Different ways to experience positivity resonance with others

• Scherer, K.R., Johnstone, T., Klasmeyer, G. (2009). Vocal expression of emotion. Handbook of Affective Sciences. New York: Oxford University Press.
• Bachorowski, J., Owren, M.J. (2008) Vocal expression of emotion. The Handbook of Emotions. The Guilford Press.
• Harlow, H.F. (1958). The Nature of Love. American Psychologist.

E-29: Positivity resonance: a new definition of love

• Fredrickson, B.L. (2013) Love 2.0. Plume.
• Hegi, K.E., Bergner, R.M. (2010). What is Love? An empirically-based essentialist account. Journal of Social and Personal Relationships.
• Fredrickson, B.L. (2009) Positivity. Harmony Books.

E-30: Many nonverbal cues for love exist

• Cole, S.W. (2009). Social regulation of human gene expression. Current Directions in Psychological Science.
• Stephens, G.J., Silbert, L.J., Hasson, U. (2010). Speaker-listener neural coupling underlies successful communication. Proceedings of the National Academy of Sciences.
• Lee, H., Macbeth, A.H., Pagani, J.H., et al. (2009). Oxytocin: The great facilitator of life." Progress in Neurobiology.
• Kok, B.E., Fredrickson, B.L. (2010). Upward spirals of the heart: Autonomic flexibility, as indexed by vagal tone, reciprocally and prospectively predicts positive emotions and social connectedness. Biological Psychology.

E-31: Importance of empathy at work

• Goleman, Daniel. (2005) Emotional Intelligence: Why It Can Matter More than IQ.
• Goleman, Daniel; Boyatzis, Richard & McKee, Annie (2001) Primal Leadership: The Hidden Driver of Great Performance. Harvard Business Review.

E-32: Self-compassion is associated with reduced anxiety and stress

• MacBeth, A. & Gumley, A. (2012) Exploring compassion: A meta-analysis of the association between self-compassion and psychopathology. Clinical Psychology Review.

E-33: Self-compassion linked to stronger motivation and enhanced willpower

• Neff, K.D. et al. (2005) Self-compassion, achievement goals, and coping with academic failure. Self and Identity.
• Adams, C.E. & Leary, M.R. (2007) Promoting self-compassionate attitudes toward eating among restrictive and guilty eaters. Journal of Social and Clinical Psychology.

E-34: People who show self-compassion have lower anxiety when describing weaknesses

• Neff, K.D. et al. (2007) Self-compassion and its link to adaptive psychological functioning. Journal of Research in Personality.

E-35: Self-compassion can lead to greater positive emotions and increased health-promoting behaviors

• Sirois, F. M., Kitner, R., & Hirsch, J. K. (2015). Self-compassion, affect, and health-promoting behaviors. Health Psychology.
• Homan, K.J. & Sirois, F.M. (2017) Self-compassion and physical health: Exploring the roles of perceived stress and health-promoting behaviors. Health Psychology Open.

E-36: Non-verbal communication and expression of feelings

• Porges, S. W. (2009). Reciprocal influences between body and brain in the perception and expression of affect: A polyvagal perspective. In D. Fosha, D. Siegel, & M. Solomon (Eds.). The healing power of emotion: Affective neuroscience, development, and clinical practice. New York: W.W. Norton & Co.

E-37: Situational power can influence our behavior towards other individuals

• Zimbardo, P. G., Haney, C., Banks, W. C., & Jaffe, D. (1973, April 8). The mind is a formidable jailer: A Pirandellian prison. The New York Times Magazine.
• Blass, T. (1991). Understanding Behavior in the Milgram Obedience Experiment: The Role of Personality, Situation and their Interactions. Journal of Personality and Social Psychology.

E-38: Processing conflict builds trust and strengthens relationships

• Gottman, J.M., and Krokoff, L.J., (1989). The relationship between marital interaction and marital satisfaction: a longitudinal view. Journal of Consulting and Clinical Psychology.

E-39: Letting ourselves be vulnerable with those we trust, builds empathy and strengthens relationships

• Brown, B. (2012). Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead. New York: Random House.

E-40: Self-compassion increases life satisfaction for LGBTQ+ individuals

• Jennings, L.K. & Tan, P.P. (2014) Self-Compassion and Life Satisfaction in Gay Men. Psychological Reports.
• Keng, S. (2017) Trait Mindfulness and Self-Compassion as Moderators of the Association Between Gender Nonconformity and Psychological Health. Mindfulness.

E-41: Caregiving and family conflict

• Families Caring for an Aging America. Committee on Family Caregiving for Older Adults, 2016. Board on Health Care Services; Health and Medicine Division; National Academies of Sciences, Engineering, and Medicine; Schulz R. & Eden, J., editors. Washington DC: National Academies Press.
• Strawbridge, W. & Wallhagen, M. (1991) Impact of Family Conflict on Adult Child Caregivers. The Gerontologist.

E-42: Using humor to build relationships during negotiations

• Kurtzberg, T.R. et al. (2009) Humor as a relationship-building tool in online deal making. International Journal of Conflict Management.

E-43: Practicing mindfulness and compassion promotes a more nurturing family environment

• Kirby, J. N. (2016) The Role of Mindfulness and Compassion in Enhancing Nurturing Family Environments. Clinical Psychology: Science and Practice.

E-44: The effect of compassion on the nervous system

• Kim, J. J., et al. (2020) Neurophysiological and behavioural markers of compassion. Scientific Reports.

E-45: Compassion-focused therapy helps people develop compassion and self-compassion

• Gilbert, P. (2009) Introducing compassion-focused therapy. Advances in Psychiatric Treatment.

E-46: The science of trust

• Simpson, J. A. (2007) Psychological Foundations of Trust. Current Directions in Psychological Science.

E-47: Compassion-training may increase prosocial behavior

• Leiberg, S., Klimecki, O., & Singer, T. (2011) Short-Term Compassion Training Increases Prosocial Behavior in a Newly Developed Prosocial Game. PloS One.

E-48: Judgements based on behavior vs. situational factors

• Harvey, O. J. (1962) Personality factors in resolution of conceptual incongruities. Sociometry.

R-1: Benefits of bright light exposure in morning

• Fuller, P.M. et al. (2006) Neurobiology of the sleep-wake cycle: sleep architecture, circadian regulation, and regulatory feedback. Journal of Biological Rhythms.

R-2: Get exposure to sunlight after bad night's sleep

• Shirani A. & Louis, E.K.S. (2009) Illuminating rationale and uses for light therapy. Journal of Clinical Sleep Medicine.

R-3: The two-process model of sleep and importance of keeping regular sleep schedule

• Borbély, A.A. (1982). A two process model of sleep regulation. Human Neurobiology.
• Pace-Schott, E.F., & Hobson, J.A. (2002). The neurobiology of sleep: genetics, cellular physiology and subcortical networks. Nature Reviews Neuroscience.
• Harris, J., Lack, L., et al. (2012). A randomized controlled trial of intensive sleep retraining (ISR): a brief conditioning treatment for chronic insomnia. Sleep.
• Szymusiak, R. & McGinty, D. (2008) Hypothalamic regulation of sleep and arousal. Annals of the New York Academy of Sciences.
• Borbély, A. A. et al. (2016). The two‐process model of sleep regulation: a reappraisal. Journal of Sleep Research.

R-4: Benefits of having a morning routine

• Kaplan, K. A., et al. (2018) Rise and shine: A treatment experiment testing a morning routine to decrease subjective sleep inertia in insomnia and bipolar disorder. Behaviour Research and Therapy.

R-5: Autogenic training can help you feel calm & improve sleep

• Harvey, A.G. (2002) A cognitive model of insomnia. Behaviour Research and Therapy.
• Kanji N. & Ernst, E. (2000) Autogenic training for stress and anxiety: a systematic review. Complementary Therapies in Medicine.
• Bowden, A. et al. (2012) Autogenic Training as a behavioural approach to insomnia: a prospective cohort study. Primary Health Care Research & Development.

R-6: Bright lights from electronics can delay sleep

• Chang, A.M. et al. (2015) Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences.
• Cajochen, C. et al. (2011) Evening exposure to a light-emitting diodes (LED)-backlit computer screen affects circadian physiology and cognitive performance. Journal of Applied Physiology.
• Harvey, A.G. (2002) Trouble in bed: The role of pre-sleep worry and intrusions in the maintenance of insomnia. Journal of Cognitive Psychotherapy.
• Exelmans, L. & Van den Bulck, J. (2016). Bedtime mobile phone use and sleep in adults. Social Science & Medicine.
• Paik, S-H. et al. (2019). Prolonged Bedtime Smartphone Use Is Associated with Altered Resting-State Functional Connectivity of the Insula in Adult Smartphone Users. Frontiers in Psychiatry.
• Pham, H.T., Chuang, H., Kuo, C., et al. (2021) Electronic Device Use before Bedtime and Sleep Quality among University Students. Healthcare.

R-7: Why people don't get enough sleep

• Basner, M. et al. (2007) American time use survey: sleep time and its relationship to waking activities. Sleep.

R-8: Prevalence of insomnia

• Mai, E. & Buysse, D.J. (2008) Insomnia: prevalence, impact, pathogenesis, differential diagnosis, and evaluation. Sleep Medicine Clinics.

R-9: Stimulus control and sleep

• Bootzin, R.R., & Perlis, M.L. (1992) Nonpharmacologic treatments of insomnia. Journal of Clinical Psychiatry.
• Brasure, M. et al. (2016) Psychological and behavioral interventions for managing insomnia disorder: an evidence report for a clinical practice guideline by the American College of Physicians. Annals of Internal Medicine.
• Harvey, A. G. (2002) A cognitive model of insomnia. Behaviour Research and Therapy.
• Harvey, A. G. (2005) A Cognitive Theory and Therapy for Chronic Insomnia. Journal of Cognitive Psychotherapy.

R-10: Frequent clock-checking can interfere with sleep

• Tang, N. K., et al. (2007) Sleeping with the enemy: clock monitoring in the maintenance of insomnia. Journal of Behavior Therapy and Experimental Psychiatry.

R-11: Adapt sleep schedule based on when you perform best

• Duffy, J.F. et al (2001) Association of intrinsic circadian period with morningness-eveningness, usual wake time, and circadian phase. Behavioral Neuroscience.
• Hida, A. et al. (2014) Screening of clock gene polymorphisms demonstrates association of a PER3 polymorphism with morningness-eveningness preference and circadian rhythm sleep disorder. Scientific Reports.

R-12: Napping too much throws off internal clock and may make sleeplessness worse the next night

• Norell-Clarke, A., Jansson-Fröjmark, M. et al. (2014) Cognitive processes and their association with persistence and remission of insomnia: Findings from a longitudinal study in the general population. Behaviour Research and Therapy.

R-13: The dangers of sitting

• Levine, J.A. (2016) Sick of sitting. Diabetologia.
• Levine, J.A. (2014) The Chairman’s Curse: Lethal Sitting. Mayo Clinic Proceedings.
• Young, D.R. et al. (2016) Sedentary Behavior and Cardiovascular Morbidity and Mortality: A Science Advisory From the American Heart Association. Circulation.

R-14: People feel more alert and interested when performing tasks while standing; improves feelings of well-being

• Finch, L.E. et al. (2017) Taking a Stand: The Effects of Standing Desks on Task Performance and Engagement. International Journal of Environmental Research and Public Health.
• Halbeslesben, J.B. (2010) A meta-analysis of work engagement: Relationships with burnout, demands, resources, and consequences. In Work Engagement: A Handbook of Essential Theory and Research; Bakker, A.B., Leiter, M.P., Eds.; Psychology Press: Hove, East Sussex, UK.

R-15: Diaphragmatic breathing reduces anxiety, stress, and cortisol levels; can help reduce negative thoughts

• Chen Y.F. et al. (2017) The effectiveness of diaphragmatic breathing relaxation training for reducing anxiety. Perspectives in Psychiatric Care.
• Martarelli, D. et al. (2011) Diaphragmatic breathing reduces exercise-induced oxidative stress. Evidence-Based Complementary and Alternative Medicine.
• Ma, X. et al. (2017) The effects of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology.
• Zaccaro, A. et al. (2018) How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience.
• Cline, John. (2014) "Mindful Sleep." Psychology Today. https://www.psychologytoday.com/us/blog/sleepless-in-america/201401/mindful-sleep
• Perciavalle, V., Blandini, M., Fecarotta, P., et al. (2017) The role of deep breathing on stress. Neurological Sciences.

R-16: Walking for any duration improves overall health and longevity

• Saint-Maurice, P.F. et al. (2018) Moderate‐to‐vigorous physical activity and all‐cause mortality: Do bouts matter? Journal of the American Heart Association.

R-17: 30-minute morning walk as effective as medication in lowering blood pressure of sedentary older adults

• Wheeler, M.J. et al. (2019) Effect of Morning Exercise With or Without Breaks in Prolonged Sitting on Blood Pressure in Older Overweight/Obese Adults. Hypertension.

R-18: Swapping sitting time for physical activity can reduce risk of early death

• Diaz, K.M. et al. (2019) Potential Effects on Mortality of Replacing Sedentary Time With Short Sedentary Bouts or Physical Activity: A National Cohort Study. American Journal of Epidemiology.

R-19: Walking can improve depression, anxiety, stress, and general well-being

• Hallam, K.T. et al. (2018) “Happy feet”: evaluating the benefits of a 100-day 10,000 step challenge on mental health and wellbeing. BMC Psychiatry.

R-20: Even a moderate amount of walking (4,400 steps) in senior women has a positive effect on mortality rates

• Lee I. et al. (2019) Association of Step Volume and Intensity With All-Cause Mortality in Older Women. JAMA.

R-21: Aerobic exercise improves cognition

• Stern, Y. et al. (2019) Effect of aerobic exercise on cognition in younger adults: A randomized clinical trial. Neurology.
• Erickson, K.I. & Kramer, A.F. (2009) Aerobic exercise effects on cognitive and neural plasticity in older adults. British Journal of Sports Medicine.
• Hillman, C.H., Erickson, K.I., & Kramer, A.F. (2008) Be smart, exercise your heart: Exercise effects on brain and cognition. Nature Reviews Neuroscience.

R-22: Stretching may improve mood and reaction time

• Sudo, M. et al. (2015) Effects of acute static stretching on visual search performance and mood state. Journal of Physical Education and Sport.
• Sudo, M. & Ando, S. (2020) Effects of Acute Stretching on Cognitive Function and Mood States of Physically Inactive Young Adults. Perceptual and Motor Skills.

R-23: Yoga can reduce anxiety and improve mood; regulate hormones

• Streeter, C.C. et al. (2010) Effects of yoga versus walking on mood, anxiety, and brain GABA Levels: A randomized controlled MRS study. The Journal of Alternative and Complementary Medicine.
• Pascoe, M.C. & Bauer, I.E. (2015) A systematic review of randomised control trials on the effects of yoga on stress measures and mood. Journal of Psychiatric Research.
• Pascoe, M. C., et al. (2021) Psychobiological Mechanisms Underlying the Mental Health Benefits of Yoga-Based Interventions: a Narrative Review. Mindfulness.

R-24: Core exercises can help treat and prevent low back pain

• Wang X.Q. et al. (2012) A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PLoS One.
• Gatti R. et al. (2011) Efficacy of trunk balance exercises for individuals with chronic low back pain: a randomized clinical trial. Journal of Orthopaedic & Sports Physical Therapy.
• Chang, W.D. et al. (2015) Core strength training for patients with chronic low back pain. Journal of Physical Therapy Science.
• Coulombe B.J. et al. (2017) Core stability exercise versus general exercise for chronic low back pain. Journal of Athletic Training.
• Akuthota, V., Ferreiro A., Moore, T., et al. (2008) Core stability exercise principles. Current Sports Medicine Reports.

R-25: Core exercises may help prevent injuries in the lower extremities

• Bliven, K.C.H. & Anderson, B.E. (2013) Core stability training for injury prevention. Sports Health.

R-26: Temptation bundling can be an effective strategy to get people to exercise more

• Milkman, K.L. et al. (2013) Holding the hunger games hostage at the gym: An evaluation of temptation bundling management science. Management Science.

R-27: Social environment can affect motivation when it comes to exercise

• Rodrigues F. et al. (2018) Can interpersonal behavior influence the persistence and adherence to physical exercise practice in adults? A systematic review. Frontiers in Psychology.
• Aral, S. & Nicolaides, C. (2017) Exercise contagion in a global social network. Nature Communications. 
• Rackow, P., et al. (2015) Received social support and exercising: An intervention study to test the enabling hypothesis. British Journal of Health Psychology.

R-28: Resistance training improves physical strength, performance abilities, and cognition

• Landrigan J.F. et al. (2019) Lifting cognition: a meta-analysis of effects of resistance exercise on cognition. Psychological Research.
• Liu C.J. et al. (2009) Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews.

R-29: Resistance training twice a week is ideal for older adults

• Kekäläinen T. et al. (2018) Effects of a 9-month resistance training intervention on quality of life, sense of coherence, and depressive symptoms in older adults: randomized controlled trial. Quality of Life Research.

R-30: Resistance training improves body composition, muscle strength, and physical function in older obese adults regardless of diet

• Nicklas B.J. et al. (2015) Effects of resistance training with and without caloric restriction on physical function and mobility in overweight and obese older adults: a randomized controlled trial. American Journal of Clinical Nutrition.

R-31: Any level of physical activity improves mood

• Brellenthin A.G. et al. (2017) Endocannabinoid and mood responses to exercise in adults with varying activity levels. Medicine & Science in Sports & Exercise.

R-32: Regular exercise promotes good sleep

• Chennaoui, M. et al. (2015) Sleep and exercise: a reciprocal issue? Sleep Medicine Reviews.
• Reid, K.J. et al. (2010) Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep Medicine.
• Passos G.S. et al. (2010) Effect of acute physical exercise on patients with chronic primary insomnia. Journal of Clinical Sleep Medicine.
• Wang, F. & Boros, S. (2021) The effect of physical activity on sleep quality: a systematic review. European Journal of Physiotherapy.
• Uchida, S., et al. (2012) Exercise effects on sleep physiology. Frontiers in Neurology.
• Driver, H. S. & Taylor, S. R. (2000) Exercise and sleep. Sleep Medicine Reviews.

R-33: Exercise for the treatment and prevention of depression

• Rethorst, C.D. et al. (2013) Evidence-based recommendations for the prescription of exercise for major depressive disorder. Journal of Psychiatric Practice.
• Köhler-Forsberg, O. et al. (2019) Evolving issues in the treatment of depression. JAMA.
• Torres, Elisa R. et al. (2013) Leisure-time physical activity in relation to depressive symptoms in African-Americans. National Survey of American Life.

R-34: Exercise programs should be designed around individual capabilities

• Bourke L. et al. (2013) Interventions for promoting habitual exercise in people living with and beyond cancer. Cochrane Database of Systematic Reviews.

R-35: Combining a multi-component fitness routine with a protein pacing meal plan results in better health and performance outcomes than traditional forms of fitness alone

• Arciero, P.J. (2014) Timed-daily ingestion of whey protein and exercise training reduces visceral adipose tissue mass and improves insulin resistance: the PRISE study. Journal of Applied Physiology.
• Ruby, M. et al. (2016) Comparison of Protein-Pacing Alone or Combined With Yoga/Stretching and Resistance Training on Glycemia, Total and Regional Body Composition, and Aerobic Fitness in Overweight Women. Journal of Physical Activity and Health.
• Arciero, P.J. et al. (2016) Protein-Pacing and Multi-Component Exercise Training Improves Physical Performance Outcomes in Exercise-Trained Women: The PRISE 3 Study. Nutrients.

R-36: The happiness boost from regular exercise is equivalent to a $25,000 bump in income; ideal amount of time to exercise for improved mental well-being

• Chekroud, S.R. et al. (2018) Association between physical exercise and mental health in 1·2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The Lancet Psychiatry.

R-37: Not sticking to a regular bedtime and wakeup schedule puts us at greater risk of obesity, high cholesterol, high blood pressure, high blood sugar

• Huang, T. & Redline, S. (2019) Cross-sectional and Prospective Associations of Actigraphy-Assessed Sleep Regularity With Metabolic Abnormalities: The Multi-Ethnic Study of Atherosclerosis. Diabetes Care.

R-38: Drinking adequate amounts of water throughout the day can improve fatigue, thirst, confusion, sleepiness

• Pross, N. et al. (2014) Effects of changes in water intake on mood of high and low drinkers. PLoS One.
• Riebl, S. K. & Davy, B. M. (2013) The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSM's Health & Fitness Journal.

R-39: Improving your water intake can improve your diet

• An, R. & McCaffrey, J. (2016) Plain water consumption in relation to energy intake and diet quality among US adults, 2005-2012. Journal of Human Nutrition and Dietetics.
• Water and Healthier Drinks. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/water-and-healthier-drinks.html

R-40: Lowering your water intake to less than two glasses per day can double your risk of depression and anxiety

• Haghighatdoost, F. et al. (2018) Drinking plain water is associated with decreased risk of depression and anxiety in adults: Results from a large cross-sectional study. World Journal of Psychiatry.

R-41: A high-protein breakfast may help reduce body fat, make you feel satiated, and improve sleep quality

• Leidy, H.J. et al. (2015) A high-protein breakfast prevents body fat gain, through reductions in daily intake and hunger in "breakfast skipping" adolescents. Obesity.
• Gwin J.A. & Leidy H.J. (2018) Breakfast consumption augments appetite, eating behavior, and exploratory markers of sleep quality compared with skipping breakfast in healthy young adults. Current Developments in Nutrition.

R-42: Skipping breakfast is associated with being less happy

• Emilien C.H. et al. (2017) The effect of the macronutrient composition of breakfast on satiety and cognitive function in undergraduate students. European Journal of Nutrition.

R-43: Eating breakfast can help boost memory

• Galioto R. & Spitznagel, M.B. (2016) The effects of breakfast and breakfast composition on cognition in adults. Advances in Nutrition.
• Adolphus K. et al. (2016) The effects of breakfast and breakfast composition on cognition in children and adolescents: A systematic review. Advances in Nutrition.

R-44: The Mediterranean diet can reduce risk for depression

• Fresán, U. et al. (2018) Does the MIND diet decrease depression risk? A comparison with Mediterranean diet in the SUN cohort. European Journal of Nutrition.
• Köhler-Forsberg, O. et al. (2019) Evolving issues in the treatment of depression. JAMA.

R-45: Eating more fruits and vegetables leads to reduced risk for cardiovascular disease, cancer, and mortality

• Aune, D. et al. (2017) Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all cause mortality—a systematic review and dose response meta-analysis of prospective studies. International Journal of Epidemiology.

R-46: A diet high in sugar can make us feel unwell in the short-term and lead to long-term diseases like Type 2 diabetes

• Malik, V.S. & Hu, F.B. (2015) Fructose and cardiometabolic health: What the evidence from sugar-sweetened beverages tells us. Journal of the American College of Cardiology.
• Bleich, S. N. & Vercammen, K. A. (2018) The negative impact of sugar-sweetened beverages on children’s health: an update of the literature. BMC Obesity.

R-47: High sugar diets are linked to increased risk for depression

• Knüppel, A. et al. (2017) Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study. Scientific Reports.
• Gangwisch J.E. et al. (2015) High glycemic index diet as a risk factor for depression: analyses from the Women's Health Initiative. American Journal of Clinical Nutrition.
• Monroe Jr., Jamison. (2018) "The Impact of Sugar and Poor Diet on Teen Mental Health." U.S. News. https://health.usnews.com/health-care/for-better/articles/2018-10-24/how-sugar-and-poor-diet-affect-teen-mental-health
• Jacques, A., et al. (2019) The impact of sugar consumption on stress driven, emotional and addictive behaviors. Neuroscience and biobehavioral reviews.

R-48: Eating high-protein and high-fiber snacks throughout the day can help satisfy hunger and may reduce chances of overeating at meal times

• Leidy H.J. et al. (2011) The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity.
• Javanmardi, F., et al. (2021) Optimization of a functional food product based on fibers and proteins: Rheological, textural, sensory properties, and in vitro gastric digestion related to enhanced satiating capacity. LWT.

R-49: Preparing meals ahead of time is linked to greater likelihood of weight loss

• Sciamanna C.N. et al. (2011) Practices associated with weight loss versus weight-loss maintenance results of a national survey. American Journal of Prevention Medicine.

R-50: Restaurant and takeout meals are full of calories, often lead to weight gain

• Lachat C. et al. (2012) Eating out of home and its association with dietary intake: a systematic review of the evidence. Obesity Review.
• Nago E.S. et al. (2014) Association of out-of-home eating with anthropometric changes: a systematic review of prospective studies. Critical Reviews in Food Science and Nutrition.

R-51: Resistance training can improve depressive symptoms

• Köhler-Forsberg, O. et al. (2019) Evolving issues in the treatment of depression. JAMA.

R-52: Cardiovascular exercise may increase a neurotransmitter that helps induce calm state

• Schoenfeld, T.J., Rada, P. et al. (2013) Physical exercise prevents stress-induced activation of granule neurons and enhances local inhibitory mechanisms in the dentate gyrus. Journal of Neuroscience.

R-53: Breathing and the relaxation response

• Benson, Herbert. (1975) The Relaxation Response. HarperTorch.

R-54: Sharing fitness progress with others helps you reach fitness goals

• Annesi, J. J. (2002). Goal-setting protocol in adherence to exercise by Italian adults. Perceptual and Motor Skills.

R-55: Stimulus control therapy: why you should get out of bed if you can't sleep

• Morin, C. M., Bootzin, R. R., Buysse, D. J., Edinger, J. D., Espie, C. A., & Lichstein, K. L. (2006). Psychological and behavioral treatment of insomnia: update of the recent evidence (1998-2004). Sleep.

R-56: Eating more fruits and vegetables linked to increased happiness and well-being

• Mujcic, R. & Oswald, A.J. (2016) Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables. American Journal of Public Health.

R-57: Meditation can help older adults sleep better

• Black, D.S. et al. (2015) Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances: A Randomized Clinical Trial. JAMA Internal Medicine.

R-58: Mindfulness-based stress reduction found to be as effective as sleeping pill

• Gross, C.R. et al. (2011) Mindfulness-based stress reduction versus pharmacotherapy for chronic primary insomnia: a randomized controlled clinical trial. Explore: The Journal of Science & Healing.

R-59: Changing beliefs about not being able to fall asleep

• Ong, J.C. et al. (2012) Improving sleep with mindfulness and acceptance: a metacognitive model of insomnia. Behaviour Research and Therapy.

R-60: Rumination can make it harder to fall asleep

• Zoccola, P.M. et al. (2009) Rumination predicts longer sleep onset latency after an acute psychosocial stressor. Psychosomatic Medicine.
• Thomsen, D. K., Mehlsen, M. Y., Christensen, S., & Zachariae, R. (2003) Rumination—relationship with negative mood and sleep quality. Personality and Individual Differences.
• Li, Y., et al. (2019) Relationship Between Stressful Life Events and Sleep Quality: Rumination as a Mediator and Resilience as a Moderator. Frontiers in Psychiatry.

R-61: Regular mindfulness meditation practice increases sleep time

• Ong, J.C. et al. (2014) A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep.
• Ong, J. C. & Smith, C. E. (2017) Using Mindfulness for the Treatment of Insomnia. Current Sleep Medicine Report.
• Ong, J. C., Ulmer, C. S., & Manber, R. (2012) Improving sleep with mindfulness and acceptance: a metacognitive model of insomnia. Behaviour research and therapy.

R-62: Mindfulness and self-compassion can improve sleep

• Kemper, K.J. et al. (2015) Are Mindfulness and Self-Compassion Associated with Sleep and Resilience in Health Professionals? Journal of Alternative and Complementary Medicine.
• Hu, Y. et al. (2018) Diary Study: the Protective Role of Self-Compassion on Stress-Related Poor Sleep Quality. Mindfulness.

R-63: Mediterranean diet can reduce risk for obesity

• Novak, D. et al. (2017). Mediterranean Diet and Its Correlates among Adolescents in Non-Mediterranean European Countries: A Population-Based Study. Nutrients.

R-64: Mediterranean diet can improve teens' grades

• Adelantado‐Renau, M. et al. (2018) The influence of adherence to the Mediterranean diet on academic performance is mediated by sleep quality in adolescents. Acta Paediatrica.

R-65: Recommendations for teens' hydration

• Aphamis, G. et al. (2019). Hydration status, total water intake and subjective feelings of adolescents living in a hot environment, during a typical school day. International Journal of Adolescent Medicine and Health.

R-66: Low back pain in teens is on the rise

• Sjolie, A.N. (2004) Low-back pain in adolescents is associated with poor hip mobility and high body mass index. Scandinavian Journal of Medicine & Science in Sports.
• Kordi, R. & Rostami, M. (2011) Low Back Pain in Children and Adolescents: an Algorithmic Clinical Approach. Iranian Journal of Pediatrics.

R-67: Sugar may impact learning ability in adolescents

• Reichelt, A.C. (2016) Adolescent Maturational Transitions in the Prefrontal Cortex and Dopamine Signaling as a Risk Factor for the Development of Obesity and High Fat/High Sugar Diet Induced Cognitive Deficits. Frontiers in Behavioral Neuroscience.

R-68: AHA guidelines on blood pressure

• Whelton, P.K. et al. (2017) Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Hypertension.

R-69: Ways to manage cholesterol

• Grundy, S.M. et al. (2018) PCNA guideline on the management of blood cholesterol: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Circulation.

R-70: AHA guidelines on preventing cardiovascular disease

• Arnett, D.K. et al. (2019) AHA Guideline on the Primary Prevention of Cardiovascular Disease: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Circulation.

R-71: Lifestyle management to reduce cardiovascular risk

• Eckel et al. (2013) AHA/ACC Guideline on Lifestyle Management to Reduce Cardiovascular Risk. Circulation.
• U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition.
• "How much sugar is too much?" American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much

R-72: Small bouts of daily exercise can reduce mortality risk

• Nystoriak, M.A. & Bhatnagar, A. (2018) Cardiovascular Effects and Benefits of Exercise. Frontiers in Cardiovascular Medicine.

R-73: How much should we exercise?

• Department of Health and Human Services. 2018 Physical Activity Guidelines.
• Fletcher et al. (2013) Exercise standards for testing and training: A scientific statement from the American Heart Association. Circulation.

R-74: How to measure exercise intensity

• "Exercise intensity: How to measure it." Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887

R-75: Eating fruits and vegetables can lead to an instant mood boost

• Wahl, D.R. et al. (2017) Healthy food choices are happy food choices: Evidence from a real life sample using smartphone based assessments. Scientific Reports.

R-76: Breathing and relaxation exercises can improve asthma symptoms

• Mayor, S. (2007) Breathing and relaxation technique cut asthma symptoms by one third. BMJ.
• Freitas, D.A. et al. (2013) Breathing exercises for asthma. Cochrane.

R-77: Eating a healthy diet can have a positive impact on asthma

• De Batille, J. et al. (2008) Mediterranean diet is associated with reduced asthma and rhinitis in Mexican children. Allergy.
• Ellwood, P. et al. (2013) Do fast foods cause asthma, rhinoconjunctivitis and eczema? Global findings from the International Study of Asthma and Allergies in Childhood (ISAAC) phase three. Thorax.

R-78: Importance of hydration for asthmatics

• University At Buffalo. (1999) "Dehydration Makes Exercise-Induced Asthma Worse, Study By UB Researchers Finds." ScienceDaily.

R-79: For those with asthma, aerobic exercise improves quality of life and reduces asthma exacerbations

• Hewett, M. et al. (2009) Repeated Bouts of Moderate-Intensity Aerobic Exercise Reduce Airway Reactivity in a Murine Asthma Model. American Journal of Respiratory Cell and Molecular Biology.
• Moreira, A. et al. (2008) Physical training does not increase allergic inflammation in asthmatic children. European Respiratory Journal.
• Ploeger, H.E. et al. (2009) The effects of acute and chronic exercise on inflammatory markers in children and adults with a chronic inflammatory disease: a systematic review. Exercise Immunology Review.
• Franca-Pinto A. et al. (2015) Aerobic training decreases bronchial hyperresponsiveness and systemic inflammation in patients with moderate or severe asthma: a randomised controlled trial. Thorax.

R-80: Power naps can give you energy

• Gillberg, Mats, et al. (1996) The effects of a short daytime nap after restricted night sleep. Sleep.

R-81: Napping for an hour and a half takes you through the full sleep cycle

• Dinges, D.F. et al. (1987) Temporal placement of a nap for alertness: contributions of circadian phase and prior wakefulness. Sleep.

R-82: We seek out food high in carbs when sleep-deprived

• Al Khatib, H.K. et al. (2018) Sleep extension is a feasible lifestyle intervention in free-living adults who are habitually short sleepers: a potential strategy for decreasing intake of free sugars? A randomized controlled pilot study. American Journal of Clinical Nutrition

R-83: Benefits of adding more Omega-3s to diet

• National Institutes of Health, Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
• "Fish and Omega-3 Fatty Acids." American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids

R-84: Protein-rich eggs a sustained source of energy

• Layman, D.K. & Rodriguez, N.R. (2009) Egg Protein as a Source of Power, Strength, and Energy. Nutrition Today.

R-85: What sleep deprivation does to the brain and body

• Van Dongen, Hans, et al. (2003) The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep.
• Krause, Adam J., et al. (2017) The sleep-deprived human brain. Nature Reviews Neuroscience.
• Ochab, J.K., Szwed, J., Oleś, K., et al. (2021) Observing changes in human functioning during induced sleep deficiency and recovery periods. PLOS One.

R-86: Clinician mindfulness can improve healthcare quality and job satisfaction

• Beach, M.C. et al. (2013) A Multicenter Study of Physician Mindfulness and Health Care Quality. Annals of Family Medicine.
• Fortney L. et al. (2013) Abbreviated mindfulness intervention for job satisfaction, quality of life, and compassion in primary care clinicians: A pilot study. Annals of Family Medicine.
• Krasner M. et al. (2009) Association of an educational program in mindful communication with burnout, empathy, and attitudes among primary care physicians. JAMA.
• Bird A. et al. (2016) Initial characterization of internal medicine resident resilience and association with stress and burnout. Journal of Biomedical Education.
• Orellana-Rios C.L. et al. (2017) Mindfulness and compassion-oriented practices at work reduce distress and enhance self-care of palliative care teams: a mixed-method evaluation of an "on the job" program. BMC Palliative Care.

R-87: Access to physical activity and fitness resources in gentrified neighborhoods

• Schroeder, Krista. et al. (2019) Reconciling opposing perceptions of access to physical activity in a gentrifying urban neighborhood. Public Health Nursing.

R-88: Intervention strategies that lead to better and healthier habits

• Reed, Monique. (2017) Preferred intervention strategies to improve dietary and physical activity behaviors among African-American mothers and daughters. Public Health Nursing.

R-89: Exercise and other physical activity as a treatment option for those with inflammatory arthritis and osteoarthritis

• Geenen, Rinie. et al. (2018) EULAR recommendations for the health professional's approach to pain management in inflammatory arthritis and osteoarthritis. Annals of the Rheumatic Diseases.

R-90: The benefits a Mediterranean diet has at reducing inflammatory symptoms in people with psoriasis

• Phan, C., et al. (2018) Association Between Mediterranean Anti-inflammatory Dietary Profile and Severity of Psoriasis. JAMA Dermatology.

R-91: Health Belief Model is when people only make behavioral changes to their health when there is a greater risk of being severely ill or in poor health

• Rosenstock, I.M. (1974). The Health Belief Model and Preventive Health Behavior. Health Education Monographs.
• Rosenstock, I. M. et al. (1988). Social Learning Theory and the Health Belief Model. Health Education Quarterly.

R-92: Social modeling is when people determine what and how much they eat based on the eating habits of others

• Cruwys, T., et al. (2015). Social modeling of eating: A review of when and why social influence affects food intake and choice. Appetite.

R-93: Strong social support promotes positive health changes

• Kiernan, M., et al. (2012). Social support for healthy behaviors: scale psychometrics and prediction of weight loss among women in a behavioral program. Obesity.

R-94: Self-efficacy, coming up with actions that will lead to specific outcomes, may promote healthier behaviors

• Buckworth, J. (2017). Promoting Self-Efficacy for Healthy Behaviors. ACSM's Health & Fitness Journal.

R-95: Treatments for insomnia

• Bootzin, R. R. & Perlis, M. L. (2011) Behavioral Treatments for Sleep Disorders. Academic Press.
• Bootzin, R. R. & Perlis, M. L. (2011) Stimulus control therapy. Behavioral Treatments for Sleep Disorders. Academic Press.
• Harvey, A. G. & Buysse, D. J. (2017) Treating Sleep Problems: A Transdiagnostic Approach. Guilford Press.
• Miller, C. B., et al. (2014) The evidence base of sleep restriction therapy for treating insomnia disorder. Sleep Medicine Reviews.
• Minkel, J. & Krystal, A. D. (2013) Optimizing the Pharmacologic Treatment of Insomnia: Current Status and Future Horizons. Sleep Medicine Clinics.
• Harvey, A. G. (2002) Identifying safety behaviors in insomnia. The Journal of Nervous and Mental Disease.
• Qaseem, A., et al. (2016) Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the American College of Physicians. Annals of internal medicine.
• Buysse, D.J., Rush, A.J., & Reynolds, C.F. (2017) Clinical Management of Insomnia Disorder. JAMA.
• Perlis, M. L., Aloia, M., and Kuhn, B. (2010) Behavioral treatments for sleep disorders: A comprehensive primer of behavioral sleep medicine interventions. Academic Press.
• Sateia, M. J. et al. (2017) Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice Guideline. Journal of Clinical Sleep Medicine.
• Means, M. K., et al. (2000) Relaxation therapy for insomnia: nighttime and day time effects. Behaviour Research and Therapy.
• Stepanski, E.J. & Wyatt, J.K. (2003) Use of sleep hygiene in the treatment of insomnia. Sleep Medicine Reviews.

R-96: The digestive system and its response to different food and stimuli

• Pavlov, I. P. (1897/1902). The Work of the Digestive Glands. Griffin.

R-97: The body's response to anxiety

• Hazlett, R. L., Mcleod, D. R., & Hoehn‐Saric, R. (1994) Muscle tension in generalized anxiety disorder: elevated muscle tonus or agitated movement?. Psychophysiology.

R-98: Imagery rehearsal therapy may help reduce chronic nightmares and improve sleep quality

• Krakow, B., et al. (2001) Imagery rehearsal therapy for chronic nightmares in sexual assault survivors with posttraumatic stress disorder: a randomized controlled trial. JAMA.

R-99: The causes of sleep inertia

• Hilditch, C. J. & McHill, A. W. (2019) Sleep inertia: current insights. Nature and Science of Sleep.

R-100: The negative effects alcohol and substance use has on sleep

• Ebrahim, I. O., et al. (2013) Alcohol and sleep I: effects on normal sleep. Alcoholism: Clinical and Experimental Research.
• Babson, K.A., et al. (2017) Cannabis, Cannabinoids, and Sleep: a Review of the Literature. Current Psychiatry Reports.

R-101: Amount of caffeine consumed

• Gilbert, R. M., et al. (1976) Caffeine content of beverages as consumed. Canadian Medical Association Journal.

R-102: Insomnia's impact on physical and mental health

• Fernandez-Mendoza, J. & Vgontzas, A. N. (2013) Insomnia and Its Impact on Physical and Mental Health. Current Psychiatry Reports.

R-103: The difference between sleepiness and fatigue

• Shen, J., et al. (2006) Distinguishing sleepiness and fatigue: focus on definition and measurement. Sleep Medicine Reviews.
• Kim, S. J., et al. (2019) Factors associated with fatigue in patients with insomnia. Journal of Psychiatric Research.

R-104: Exercise may reduce the effects of fatigue and sleepiness

• LeDuc, P. A., et al. (2000) The effects of exercise as a countermeasure for fatigue in sleep-deprived aviators. Military Psychology.

R-105: The benefits of regular exercise

• Edenfield, T. M. & Blumenthal, J. A. (2011) Exercise and stress reduction. In R. J. Contrada & A. Baum (Eds.), The handbook of stress science: Biology, psychology, and health. Springer Publishing Company.
• Warburton, D.E.R., Nicol, C.W., & Bredin, S.S.D., (2006) Health benefits of physical activity: the evidence. CMAJ.
• Chekroud, S. R., Gueorguieva, R., Zheutlin, et al. (2018) Association between physical exercise and mental health in 1.2 million individuals in the USA between 2011 and 2015: a cross-sectional study. The Lancet Psychiatry.
• "Stress effects on the body." American Psychological Association. https://www.apa.org/topics/stress/body
• Mikkelsen, K., et. al. (2017) Exercise and mental health. Maturitas.

R-106: Insomnia and stress

• Basta, M., et al. (2007) CHRONIC INSOMNIA AND STRESS SYSTEM. Sleep Medicine Clinics.

R-107: Caffeine's effect on sleep

• Rétey, J.V., et al. (2007) A genetic variation in the adenosine A2A receptor gene (ADORA2A) contributes to individual sensitivity to caffeine effects on sleep. Clinical Pharmacology & Therapeutics.
• Drake C., et al (2013) Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine.

R-108: The relationship between perfectionism and insomnia

• Vincent, N. & Walker, J. (2000) Perfectionism and chronic insomnia. Journal of Psychosomatic Research.

R-109: Insomnia and depression

• Manber, R. & Chambers, A. S. (2009) Insomnia and depression: a multifaceted interplay. Current Psychiatry Reports.
• Chang, P. P., et al. (1997). Insomnia in young men and subsequent depression. The Johns Hopkins Precursors Study. American Journal of Epidemiology.
• Taylor, D. J., et al. (2005) Epidemiology of insomnia, depression, and anxiety. Sleep.

R-110: The benefits of exercise on mental health

• Paluska, S.A. & Schwenk, T.L. (2000) Physical activity and mental health: current concepts. Sports medicine.

R-111: The importance of staying hydrated while pregnant

• Zhang, N., et al. (2020) Associations between hydration state and pregnancy complications, maternal-infant outcomes: protocol of a prospective observational cohort study. BMC Pregnancy and Childbirth.
• Rosinger, A. Y., et al. (2021) Variation in urine osmolality throughout pregnancy: a longitudinal, randomized-control trial among women with overweight and obesity. European Journal of Nutrition.
• Montgomery, K. S. (2002) Nutrition column: An update on water needs during pregnancy and beyond. The Journal of Perinatal Education.

R-112: Maintaining a healthy diet and lifestyle during pregnancy

• Procter, S. B. & Campbell, C. G. (2014) Position of the Academy of Nutrition and Dietetics: Nutrition and lifestyle for a healthy pregnancy outcome. Journal of the Academy of Nutrition and Dietetics.
• Lindsay, K. L., et al. (2017) The interplay between maternal nutrition and stress during pregnancy : Issues and considerations. Annals of Nutrition & Metabolism.
• Lindsay, K. L., et al. (2019) The interplay between maternal nutrition and stress during pregnancy: Implications for fetal programming of brain development. Biological Psychiatry.
• Nagpal, T. S., et al. (2020) Sequential introduction of exercise first followed by nutrition improves program adherence during pregnancy: A randomized controlled trial. International Journal of Behavioral Medicine.
• Hutchinson, A. D., et al. (2017) Understanding maternal dietary choices during pregnancy: The role of social norms and mindful eating. Appetite.
• Lowensohn, R.I., Stadler, D.D., & Naze, C. (2016) Current concepts of maternal nutrition. Obstetrical & Gynecological Survey.
• Middleton, P., Gomersall, J.C., et al. (2018) Omega-3 fatty acid addition during pregnancy. Cochrane Library.
• Coletta, J. M., Bell, S. J., & Roman, A. S. (2010) Omega-3 fatty acids and pregnancy. Reviews in Obstetrics & Gynecology.
• Koletzko, B., Lien, E., Agostoni, C., et al. (2008) The roles of long-chain polyunsaturated fatty acids in pregnancy, lactation and infancy: Review of current knowledge and consensus recommendations. Journal of Perinatal Medicine.

R-113: An emphasis on improving health instead of achieving an "ideal" body size may help women feel more empowered

• Chinn, V., et al. (2021) Empowering women in the face of body ideals: A scoping review of health promotion programs. Health Education & Behavior : The Official Publication of the Society for Public Health Education.

R-114: Sleep and the immune system

• Moldofsky, H. (1995) Sleep and the immune system. International Journal of Immunopharmacology.
• Bryant, P. A., Trinder, J., & Curtis, N. (2004) Sick and tired: Does sleep have a vital role in the immune system?. Nature Reviews Immunology.

R-115: The effect changing sleep/wake routines has on mood and performance

• Taub, J. M. & Berger, R. J. (1974) Acute shifts in the sleep-wakefulness cycle: Effects on performance and mood. Psychosomatic Medicine.
• Schneider, C., Fulda, S., & Schulz, H. (2004) Daytime variation in performance and tiredness/sleepiness ratings in patients with insomnia, narcolepsy, sleep apnea and normal controls. Journal of Sleep Research.
• Van Dongen, et al. (2003) The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep.

R-116: The process and stages of sleep

• Carskadon, M. A. & Dement, W. C. (2005) Normal Human Sleep: An Overview. Principles and practice of sleep medicine.
• Armitage, R. (1995) The distribution of EEG frequencies in REM and NREM sleep stages in healthy young adults. Sleep.
• Kleitman, N. (1929) Sleep. Physiological Reviews.
• Wolf‐Meyer, M. (2013) Where have all our naps gone? Or Nathaniel Kleitman, the consolidation of sleep, and the historiography of emergence. Anthropology of Consciousness.

R-117: The functioning of the circadian rhythm on the mind and body

• Sollars, P. J. & Pickard, G. E. (2015) The neurobiology of circadian rhythms. Psychiatric Clinics of North America.

R-118: Genetics role in determining whether someone is an early bird or night owl

• Vink, J. M., et al. (2001) Genetic analysis of morningness and eveningness. Chronobiology international.

R-119: Changes to the sleep cycle as people age

• Skeldon, A. C., Derks, G., & Dijk, D. J. (2016) Modelling changes in sleep timing and duration across the lifespan: Changes in circadian rhythmicity or sleep homeostasis?. Sleep Medicine Reviews.
• Van Cauter, E., Leproult, R., & Plat, L. (2000) Age-related changes in slow wave sleep and REM sleep and relationship with growth hormone and cortisol levels in healthy men. JAMA.

R-120: Sleep terrors, a condition common among young children, are benign events that usually doesn't require medical intervention

• Leung, A. K., et al. (2020) Sleep Terrors: An Updated Review. Current Pediatric Reviews.

R-121: Symptoms, causes, and treatment for nightmare disorder

• "Nightmare disorder." Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/nightmare-disorder/symptoms-causes/syc-20353515
• Gieselmann, A., et al. (2019) Aetiology and treatment of nightmare disorder: State of the art and future perspectives. Journal of Sleep Research.

R-122: Symptoms and causes for sleepwalking

• "Sleepwalking." Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/sleepwalking/symptoms-causes/syc-20353506

R-123: Symptoms and causes for sleep apnea

• "Sleep apnea." Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631
• Strollo Jr., P. J. & Rogers, R. M. (1996) Obstructive Sleep Apnea. The New England Journal of Medicine.

R-124: Symptoms, causes, and treatment for narcolepsy

• "Narcolepsy." Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/narcolepsy/symptoms-causes/syc-20375497
• Scammell, T. E. (2015) Narcolepsy. The New England Journal of Medicine.

R-125: The relationship between sleep and memory

• Stickgold, R. (2005) Sleep-dependent memory consolidation. Nature.

R-126: Sleep loss may increase how we experience pain

• Krause, A. J., et al. (2019) The Pain of Sleep Loss: A Brain Characterization in Humans. The Journal of Neuroscience.

R-127: Sleep's effect on our brain and emotions

• Muzur, A., Pace-Schott, E. F., & Hobson, J. A. (2002) The prefrontal cortex in sleep. Trends in cognitive sciences.
• Prather, A. A., Bogdan, R., & Hariri, P. A. R. (2013) Impact of Sleep Quality on Amygdala Reactivity, Negative Affect, and Perceived Stress. Psychosomatic Medicine.
• Yoo, S. S., et al. (2007) The human emotional brain without sleep—a prefrontal amygdala disconnect. Current biology.
• Vartanian, O. Bouak, F. Caldwell, J.L., et al. (2014) The effects of a single night of sleep deprivation on fluency and prefrontal cortex function during divergent thinking. Frontiers in Human Neuroscience.

R-128: The recommended amount of water to drink daily

• Institute of Medicine of the National Academies. (2005) Water. Dietary Reference Intakes for Water, Sodium, Chloride, Potassium and Sulfate. National Academy Press.

R-129: Diet's effect on sleep

• Hartmann, E. (1982) Effects of L-tryptophan on sleepiness and on sleep. Journal of psychiatric research.
• Binks, H., et al. (2020) Effects of Diet on Sleep: A Narrative Review. Nutrients.

R-130: The best conditions for optimal sleep

• Caddick, Z. A., et al. (2018) A review of the environmental parameters necessary for an optimal sleep environment. Building and environment.
• Steffen, M. W., Hazelton, A. C., Moore, W. R., et al. (2015) Improving sleep: outcomes from a worksite healthy sleep program. Journal of Occupational and Environmental Medicine.

R-131: Mental and physical benefits of yoga

• Ross, A., Friedmann, E., Bevans, M., & Thomas, S. (2013) National Survey of Yoga Practitioners: Mental and Physical Health Benefits. Complementary Therapies in Medicine.

R-132: Insomnia may cause loneliness and social withdrawal

• Simon, E. B. & Walker, M. P. (2018) Sleep loss causes social withdrawal and loneliness. Nature Communications.

R-133: The effect an irregular sleep schedule has on sleep

• Åkerstedt, T., et al. (1993) Regulation of sleep and naps on an irregular schedule. Sleep.
• Potter, G.D.M., Skene, D.J., Arendt, J., et al. (2016) Circadian Rhythm and Sleep Disruption: Causes, Metabolic Consequences, and Countermeasures. Endocrine Reviews.

R-134: The benefits of walking while pregnant

• Connolly, C.P., Conger, S.A., et al. (2019) Walking for health during pregnancy: A literature review and considerations for future research. Journal of Sport and Health Science.
• Shojaei, B., Loripoor, M., Sheikhfathollahi M, et al. (2021) The effect of walking during late pregnancy on the outcomes of labor and delivery: A randomized clinical trial. Journal of Education and Health Promotion.

R-135: The benefits of core exercises during and after pregnancy

• Thabet, A.A. & Alshehri, M.A. (2019) Efficacy of deep core stability exercise program in postpartum women with diastasis recti abdominis: A randomised controlled trial. Journal of Musculoskeletal and Neuronal Interactions.
• Chiarello, C.M., Falzone, L.A., et al. (2005) The effects of an exercise program on diastasis recti abdominis in pregnant women. Journal of Women's Health Physical Therapy.

R-136: How practicing yoga during pregnancy affects fetal position

• Purnani, W.T. & Mu'alimah, M. (2021) Effect of prenatal yoga on changes in fetal position. Journal for Quality in Public Health.

R-137: Diaphragmatic breathing improves core stability, balance, and physical functioning

• Nelson, N. (2012) Diaphragmatic breathing: The foundation of core stability. Strength and Conditioning Journal.
• Stephens, R.J., Haas, M., Moore, W.L., et al. (2017) Effects of diaphragmatic breathing patterns on balance: A preliminary clinical trial. Journal of Manipulative and Physiological Therapeutics.
• Kim, S., Kang, T., Park, D., et al. (2017) Four-week comparative effects of abdominal drawing-in and diaphragmatic breathing maneuvers on abdominal muscle thickness, trunk control, and balance in patients with chronic stroke. Physical Therapy Korea.
• Bradley, H & Esformes, J. (2014) Breathing pattern disorders and functional movement. International Journal of Sports Physical Therapy.

R-138: Chronic stress affects eating behavior

• Torres, S.J. & Nowson, C.A. (2007) Relationship between stress, eating behavior, and obesity. Nutrition.

R-139: Improving your food environment promotes healthier eating

• Story, M., Kaphingst, K. M., et al. (2008) Creating healthy food and eating environments: Policy and environmental approaches. Annual Review of Public Health.
• Cullen, K. W., Baranowski, T., et al. (2003) Availability, accessibility, and preferences for fruit, 100% fruit juice, and vegetables influence children's dietary behavior. Health Education & Behavior.

R-140: Behavioral economics principles can help improve food choices

• Ammerman, A. S., Hartman, T., & DeMarco, M. M. (2017) Behavioral economics and the Supplemental Nutrition Assistance Program: Making the healthy choice the easy choice. American Journal of Preventive Medicine.
• Thaler, R. H. & Benartzi, S. (2004) Save More Tomorrow: Using behavioral economics to increase employee saving. Journal of Political Economy.

R-141: Benefits of a healthy diet on mood and well‑being

• Firth, J., et. al. (2020) Food and mood: how do diet and nutrition affect mental wellbeing? BMJ.

R-142: Sleep and mental health

• Scott, A. J., Webb, T. L., & Rowse, G. (2017) Does improving sleep lead to better mental health? A protocol for a meta-analytic review of randomised controlled trials. BMJ Open.
• Scott, A.J., Webb, T.L., Martyn-St James, M., Rowse, G., & Weich S. (2021) Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Medicine Reviews.

R-143: The effectiveness of diaphragmatic breathing on improving sleep quality

• Liu, Y., Tong-tong, J., Tie-ying, S., et al. (2021) The effectiveness of diaphragmatic breathing relaxation training for improving sleep quality among nursing staff during the COVID-19 outbreak: a before and after study. Sleep Medicine.

R-144: The importance of having a regular sleep-wake schedule

• Ekstedt, M., Söderström, M., & Akerstedt, T. (2009) Sleep physiology in recovery from burnout. Biological Psychology.
• Hosseinabadi, M.B., Ebrahimi, M.H., Khanjani, N., et al. (2019) The effects of amplitude and stability of circadian rhythm and occupational stress on burnout syndrome and job dissatisfaction among irregular shift working nurses. Journal of Clinical Nursing.

R-145: The effect of stress on sleep

• Weissman, D.G. & Mendes, W.B. (2021) Correlation of sympathetic and parasympathetic nervous system activity during rest and acute stress tasks. International Journal of Psychophysiology.
• Leonidis, A., Korozi, M., Sykianaki, E., et al. (2021) Improving Stress Management and Sleep Hygiene in Intelligent Homes. Sensors (Basel, Switzerland).

R-146: The benefits of stretching

• Montero-Marín, J., Asún, S., Estrada-Marcén, N., et al. (2013) Effectiveness of a stretching program on anxiety levels of workers in a logistic platform: a randomized controlled study. Atención Primaria.

H-1: The brain's negativity bias phenomenon

• Fiske, S.T. (1980) Attention and weight in person perception: The impact of negative and extreme behavior. Journal of Personality and Social Psychology.
• Baumeister, R.F., Bratslavsky, Finkenauer, C. & Vohs, K.D. (2001). Bad is stronger than good. Review of General Psychology.
• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.
• Rozin, P., Royzman, E. (2001) Negativity Bias, Negativity Dominance, and Contagion. Personality & Social Psychology Review.
• Duyser, F.A., Eijndhoven, P.F.P. van, et al. (2020). Negative memory bias as a transdiagnostic cognitive marker for depression symptom severity. Journal of Affective Disorders.

H-2: The brain's plasticity

• Pascual-Leone, A., Amedi, A., Fregni, F., & Merabet, L. B. (2005). The plastic human brain cortex. Annual Review of Neuroscience.
• Pascual-Leone, A., Freitas, C., Oberman, L., Horvath, J. C., Halko, M., Eldaief, M. et al. (2011). Characterizing brain cortical plasticity and network dynamics across the age-span in health and disease with TMS-EEG and TMS-fMRI. Brain Topography.

H-3: Genes, circumstances, and intentional activity factor into overall happiness

• Lyubomirsky, Sonja (2008). The How of Happiness. Penguin Books.

H-4: Hedonic treadmill and social comparison

• Larsen, J.T., & McKibban, A.R. (2008). Is happiness having what you want, wanting what you have, or both? Psychological Sceince.
• Lyubomirsky, S. & Ross, L. (1997). Hedonic consequences of social comparison: A contrast of happy and unhappy people. Journal of Personality and Social Psychology.
• Taylor, S.E. & Lobel, M. (1989). Social comparison activity under threat: Downward evaluation and upward contact. Psychological Review.
• Buunk, B.P. et al. (1990). The affective consequences of social comparison: Either direction has its ups and downs. JPSP.
• Lyubomirsky, S., Tucker, K.L. & Kasri, F. (2001). Responses to hedonically conflicting social comparisons: Comparing happy and unhappy people. European Journal of Social Psychology.

H-5: Is happiness having what you want, wanting what you have, or both?

• Brickman, P., Coates, D. & Janoff-Bulman, R. (1978). Lottery winners and accident victims: Is happiness relative? Journal of Personality and Social Psychology.
• Larsen, J.T., & McKibban, A.R. (2008). Is happiness having what you want, wanting what you have, or both? Psychological Sceince.
• Otake, K., Shimai, S., Tanaka-Matsumi, J., et al (2006). Happy people become happier through kindness: a counting kindnesses intervention. Journal of Happiness Studies.
• Buchanan, K.E. & Bardi, A. (2010). Acts of kindness and acts of novelty affect life satisfaction. Journal of Social Psychology.
• Krueger, A.B.., Kahneman, D., Schkade, D., Schwarz, N. & Stone, A.A. (2008). National Time Accounting: The Currency of Life. Chicago: University of Chicago Press.

H-6: "Upward Spiral" effect

• Fredrickson, B.L., & Joiner, T. (2002). Positive emotions trigger upward spirals toward emotional well-being. Psychological Science.

H-7: 5:1 theory

• Driver, J. L. & Gottman, J. M. (2004). Daily marital interactions and positive affect during marital conflict among newlywed couples. Family Process.
• Gottman, John and Silver, Nan (2000). The Seven Principles for Making Marriage Work. New York: Three Rivers Press.
• Gottman, J. M., Driver, J. & Tabares, A. T. (2002). Building the sound marital house: An empirically derived couple therapy. In Gurman, A.S. & Jacobson, N. S. (Eds.), Clinical Handbook of Couple Therapy. New York: Guilford.
• Gottman, J. M. & Levenson, R. W. (2002). A two-factor model for predicting when a couple will divorce: Exploratory analysis using 14-year longitudinal data. Family Process.
• Gottman, J. M. & Notarius, C. I. (2002). Marital research in the 20th century and a research agenda for the 21st century. Family Process.
• Gottman, J. M. & Carrere, S. (2000). "Welcome to the love lab." Psychology Today.

H-8: Health benefits of supportive relationships

• Siegel, Daniel J. (2012). The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are. (2nd edition). New York: Guilford Press.

H-9: Happiness spreads over social networks

• Fowler, J.H. & Christakis, N.A. (2008). The dynamic spread of happiness in a large social network: Longitudinal analysis over 20 years in the Framingham Heart Study. British Medical Journal.

H-10: Brain benefits of social connections

• Siegel, Daniel J. (2012). The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are. (2nd edition). New York: Guilford Press.

H-11: Health benefits of social connections

• Berkman, L. & Syme, S. (1979). Social networks, host resistance, and mortality: A nine year follow-up study of Alameda County residents. American Journal of Epidemiology
• Giles L.C., Glonek, G.F.V., Luszcz, M.A., et al (2005). Effect of social networks on 10 year survival in very old Australians: The Australian longitudinal study of aging. Journal of Epidemiology Community Health.
• Giles L.C., Metcalf, P.A., Glonek, G.F., et al. (2004). The effects of social networks on disability in older Australians. Journal of Aging Health.
• de Leon, C.F.M., Glass, T.A., Beckett, L.A., et al (1999). Social networks and disability transitions across eight intervals of yearly data in the New Haven EPESE. Journals of Gerontology.
• Putnam, Robert D. (2000). Bowling Alone: The Collapse and Revival of American Community. New York: Simon and Schuster.
• Ybarra, O. et al. (2008). Mental exercising through simple socializing: Social interaction promotes general cognitive functioning. Personality and Social Psychology Bulletin.
• Cohen, S., Brissette, I., Skoner, D.P. & Doyle, W.J. (2000). Social integration and health: The case of the common cold. Journal of Social Structure.
• Blackmore, E.R. et al. (2007). Major depressive episodes and work stress: Results from a national population survey. American Journal of Public Health.
• Berkman, L.F., Leo-Summers, L & Horwitz, R.I. (1992). Emotional support and survival after myocardial infarcation. A prospective-population-based study of the elderly. Annals of Internal Medicine.
• Cohen, S. et al. (2003) Sociability and susceptibility to the common cold. Psychological Science.
• Yang, Yang Claire. et al. (2016) Social relationships and physiological determinants of longevity across the human life span. Proceedings of the National Academy of Sciences of the United States of America.
• Henrickson, Helen. (2015) Toxic Habits: Overthinking. Scientific American. https://www.scientificamerican.com/article/toxic-habits-overthinking1/
• Umberson, D. & Montez, J. K. (2010) Social Relationships and Health: A Flashpoint for Health Policy. Journal of Health and Social Behavior.

H-12: Resilience benefits from social connections

• Folkman, S., Lazarus, R.S., et al. (1986). Dynamics of a stressful encounter: Cognitive appraisal, coping, and encounter outcome. Journal of Personality and Social Psychology.
• Lazarus, R.S. (1991). Emotion and adaptation. Oxford University Press. In Pervin, L. A. (Ed.). Handbook of personality: Theory and Research. New York: Guilford.
• Bolger, N. (1990). Coping as a Personality Process: A prospective study. Journal of Personality and Social Psychology.

H-13: The exposure effect

• Zajonc, R.B. (2011). Mere exposure: A gateway to the subliminal. Current Directions in Psychological Science.

H-14: Attachment as a fundamental human motivation

• Baumeister, R.F. & Leary, M.R. (1995). The need to belong: Desire for interpersonal attachments as a fundamental human motivation. Psychological Bulletin.

H-15: "Triadic Closure" phenomenon

• Georg Simmel, originator of the Triadic Closure concept. "On Facebook, scholars link up with data." by Stephanie Rosenbloom. New York Times, 2007.
• Easley, David and Kleinberg, Jon (2010). Networks, Crowds, and Markets: Reasoning About a Highly Connected World. Cornell, NY: Cambridge University.
• Granovetter, M. (1973). The strength of weak ties. American Journal of Sociology.

H-16: Our well-being is dependent on the the happiness of our social circle

• Fowler, J.H. & Christakis, N.A. (2008). The dynamic spread of happiness in a large social network: Longitudinal analysis over 20 years in the Framingham Heart Study. British Medical Journal.
• Rose, Theda. et al. (2019) Patterns of Social Connectedness and Psychosocial Wellbeing among African American and Caribbean Black Adolescents. Journal of Youth and Adolescence.

H-17: Benefits of participating in novel experiences

• Strong, G. & Aron, A. (2006). The effect of shared participation in novel and challenging activities on experienced relationship quality: Is it mediated by high positive affect? In K.D. Vohs & E.J. Finkel (Eds.) Intrapersonal Processes in Interpersonal Relationships. New York: Guilford Press.
• Finke, R.A. (1990). Creative Imagery: Discoveries and Inventions in Visualization. New York: Guilford Press.
• Lewandowski, G. W. & Aron, A. (2004). Distinguishing arousal from novelty and challenge in initial romantic attraction between strangers. Social Behavior and Personality.
• Buchanan, K.E. & Bardi, A. (2009). Acts of kindness and acts of novelty affect life satisfaction. Journal of Social Psychology.

H-18: Benefits of play

• Krueger, Alan B.; Kahneman, Daniel; Schkade, David; Schwarz, Norbert & Stone, Arthur A. (2008). National Time Accounting: The Currency of Life. Chicago: University of Chicago Press.
• Brown, S. (2009). Play: How it shapes the brain, opens the imagination, and invigorates the soul. New York: Penguin Group.
• Seltzer, Leon F. (2010) "The Purpose of Purposelessness." Psychology Today. http://www.psychologytoday.com/blog/evolution-the-self/201004/the-purpose-purposelessness-part-1-4
• Gray, Peter. (2009) "Play Makes Us Human IV: When Work Is Play." Psychology Today. https://www.psychologytoday.com/us/blog/freedom-learn/200906/play-makes-us-human-iv-when-work-is-play
• Dugatkin, Lee Alan. (2002). Prancing Primates, Turtle with Toys: It’s More Than Just (Animal) Play. Cerebrum.
• Smith, P.K. (1982) Does play matter. Functional and evolutionary aspects of animal and human play. Behavioral and Brain Sciences.
• Gray, P. (2009). Play as a Foundation for Hunter-Gatherer Social Existence. American Journal of Play.
• Proyer, R.T. and Ruch, W. (2011) The virtuousness of adult playfulness: the relation of playfulness with strengths of character. The Psychology of Well-Being.

H-19: Benefits of balancing play and work

• Krueger, Alan B.; Kahneman, Daniel; Schkade, David; Schwarz, Norbert & Stone, Arthur A. (2008). National Time Accounting: The Currency of Life. Chicago: University of Chicago Press.

H-20: Acting extroverted vs. being extroverted

• Fleeson, W., Malanos, A.B. & Achille, N.M. (2002). An intraindividual process approach to the relationship between extraversion and positive affect: Is acting extraverted as “good” as being extraverted? Journal of Personality and Social Psychology.
• Reddy, Sumathi. (2013) "How an Introvert Can Be Happier: Act Like an Extrovert." The Wall Street Journal. http://online.wsj.com/news/articles/SB10001424127887324144304578621951399427408

H-21: The impact of smiling

• Bernstein, D. A.,et al (2000). Impact of smiling. in Psychology (5th ed.), Boston, MA: Houghton Mifflin Company.
• Davis, S. F., & Palladino, J. J. (2000). Impact of a smile. Psychology (3rd ed.). Upper Saddle River, NJ: Prentice Hall, Inc.
• Kraft TL, Pressman SD, (2012) Grin and bear it: the influence of manipulated facial expression on the stress response. Psychological Science.
• Pugh, S.D. (2001) Service with a smile: Emotional contagion in the service encounter. Academy of Management Journal.

H-22: Spouse's happiness boost improves one's own happiness

• Fowler, J.H. & Christakis, N.A. (2008). The dynamic spread of happiness in a large social network: Longitudinal analysis over 20 years in the Framingham Heart Study. British Medical Journal.

H-23: Good marriage makes for better sex

• Wilcox, B. (2011). The National Marriage Project. The State of Our Unions: Marriage in America, 2011. Study with the University of Virginia: Virginia, Bradfor Wilcox. http://nationalmarriageproject.org/wp-content/uploads/2012/05/Union_2011.pdf

H-24: Impact of parenthood on marriage

• Twenge, J. M., Campbell, W. K. and Foster, C. A. (2003). Parenthood and marital satisfaction: A meta-analytic review. Journal of Marriage and Family.
• Bianchi, S. M., & Raley, S. (2005). Time allocation in working families. In S. M. Bianchi, L. M. Casper, & R. B. King (Eds.), Work, Family, Health, and Well-being. Mahwah, NJ: Lawrence Erlbaum.
• Bianchi, S. M., Robinson, J.P., & Milkie, M. (2006). Changing rhythms of American family life. Journal of Marriage and Family.
• Bianchi, S.M., Wight, V.R., & Raley, S.B. (2005). Maternal employment and family caregiving: Rethinking time with children in the ATUS. ATUS Early Results Conference, Bethesda, MD.
• Doss, B.D.; Rhoades, G.K.; Stanley, S.M.; & Markman, H.J. (2009). The effect of the transition to parenthood on relationship quality: An 8-year prospective study. Journal of Personality and Social Psychology.
• Kahneman, D. Krueger, A.B. Schkade, et al. (2004). A survey method for characterizing daily life experience: The day reconstruction method. Science.
• Powdthavee, N. & Vignoles, A. (2007). Mental health of parents and life satisfaction of children: A within-family analysis of intergenerational transmission of well-being. Social Indicators Research.

H-25: Self control in children predicts health and well-being

• Moffitt, T.E. et al (2011). A gradient of childhood self-control predicts health, wealth, and public safety. PNAS.

H-26: Optimal number of social connections

• Macrae, Fiona. (2008) "The secret to happiness? Having at least 10 good friends." Daily Mail. http://www.dailymail.co.uk/news/article-1079997/The-secret-happiness-Having-10-good-friends.html

H-27: Negative effects of stress on cognition

• Lupien, S.J., Maheu, F., Tu, M., Fiocco, A. & Schramek, T.E. (2007). The effects of stress and stress hormones on human cognition: Implications for the field of brain and cognition. Brain and Cognition.

H-28: Factors affecting happiness measurement

• Kahneman, D. & Krueger, A.B. (2006). Developments in the measurement of subjective well-being. The Journal of Economic Perspectives.

H-29: Income and happiness

• Kahneman, D. & Deaton, A. (2010). High income improves evaluation of life but not emotional well-being. PNAS.
• Kahneman, D., Krueger, A.B., Schkade, D. et al. (2006). Would you be happier if you were richer?: A focusing illusion. Science.
• Kristof, Kathy M. (2005). "Study: Money can't buy happiness, security either." Los Angeles Times.

H-30: Characteristics of creative people

• Csikszentmihalyi, Mihaly (1996). Creativity: The Work and Lives of 91 Eminent People. HarperCollins.
• Feist, G.J. (1998). A meta-analysis of personality in scientific and artistic creativity. Personality and Social Psychology Review.
• Csikszentmihalyi, M. (1997 )Happiness and Creativity: Going with the Flow. The Futurist.

H-31: Couples spend less time together than in the past

• McPherson, M., Smith-Lovin, L., Brashears, M.E. (2006). Social isolation in America: changes in core discussion networks over two decades. American Sociological Review.
• Senior, Jennifer. (2010) "All Joy and No Fun." New York Magazine. http://nymag.com/news/features/67024/

H-32: Strong social relationships distinguish the happiest 10% from everyone else

• Diener, E. & Seligman, M.E.P. (2002). Very happy people. Psychological Science.
• Buettner, Dan. (2010) Thrive: Finding Happiness the Blue Zones Way. National Geographic Society.

H-33: Happiness and social interaction

• Mehl, M. R., Holleran, S.E., Vazire, S. & Clark, C.S. (2010). Eavesdropping on happiness: well-being is related to having less small talk and more substantive conversations. Psychological Science.

H-34: Positive emotions and mood induction

• Fredrickson, B. L. & Levenson, R. W. (1998). Positive emotions speed recovery from the cardiovascular sequelae of negative emotions. Cognition and Emotion.
• Fredrickson B.L., Mancuso, R.A., Branigan, C., & Tugade, M.M. (2000). The undoing effect of positive emotions. Motivation and Emotion.

H-35: Benefits of exercise

• Moore, S.C. et. al. (2012). Leisure time physical activity of moderate to vigorous intensity and mortality: A large pooled cohort analysis. PLoS Medicine.
• Lee, Roberta. (2010). The Superstress Solution. New York: Random House.
• Whang, W. (2006). Physical exertion, exercise, and sudden cardiac death in women. Journal of the American Medical Association.

H-36: Objects associated with positive memories lifts mood

• Neshat-Doost, H.T., Dalgleish, T., Yule, W., et al. (2013). Enhancing autobiographical memory specificity through cognitive training: An intervention for depression translated from basic science. Clinical Psychological Science.

H-37: Depressed mood and negative memories

• Clark, D.M. & Teasdale, J.D. (1982). Diurnal variation in clinical depression and accessibility of memories of positive and negative experiences. Journal of Abnormal Psychology.
• Teasdale, J.D. & Fogarty, S.J. (1979). Differential effects of induced mood of retrieval of pleasant and unpleasant events from episodic memory. Journal of Abnormal Psychology.
• National Survey on Drug Use and Health: African Americans, 2018. Substance Abuse and Mental Health Services Administration: U.S. Department of Health and Human Services. https://www.samhsa.gov/data/sites/default/files/reports/rpt23247/2_AfricanAmerican_2020_01_14_508.pdf
• Li, B. J., Friston, K., Mody, M., Wang, et al. (2018) A brain network model for depression: From symptom understanding to disease intervention. CNS Neuroscience & Therapeutics.

H-38: Bucket lists

• The Legacy Project at Cornell University. http://legacyproject.human.cornell.edu/2012/08/some-wise-advice-from-some-wise-elders/

H-39: The "broaden and build" theory

• Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist.
• Fredrickson, B.L. (2000) Cultivating positive emotions to optimize health and well-being. Prevention and Treatment.

H-40: Music, memories, and mood

• Cady, E., Harris, R., & Knappenberger, B. (2008). Using music to cue autobiographical memories of different lifetime periods. Psychology of Music.
• Nadler, R.T., Rabi, R., Minda, J.P., (2010). Better Mood and Better Performance: Learning Rule Described Categories Is Enhanced by Positive Mood. Psychological Science.

H-41: Unpleasant coworkers create ripple effect

• Ferguson, M. (2011). You cannot leave it at the office: Spillover and crossover of coworker incivility. Journal of Organizational Behavior.

H-42: Priming

• Bargh, J.A., Chen, M. & Burrows, L. (1996). Automaticity of social behavior: Direct effects of trait construct and stereotype activation on action. Journal of Personality and Social Psychology.
• Williams, L.E. & Bargh, J.A. (2008). Experiencing physical warmth promotes interpersonal warmth. Science.
• Eitam, B., Hassin, R.R. & Schul, Y. (2008). Nonconscious goal pursuit in novel environments. Psychological Science.
• Bargh, J.A. & Ferguson, M. (2000) Beyond behaviorism: On the automaticity of higher mental processes. Psychological Bulletin.

H-43: The power of scent

• Holland, R.W., Hendriks, M. & Aarts, H. (2005). Smells like clean spirit: Nonconscious effects of scent on cognition and behavior. Psychological Science.
• Hermann, A., Zidansek, M., Sprott, D.E. & Spangenberg, E.R. (2013). The power of simplicity: Processing fluency and the effects of olfactory cues on retail sales. Journal of Retailing.

H-44: Positive emotions during bereavement

• Stein, N., Folkman, S. et al. (1997). Appraisal and goal processes as predictors of psychological well-being in bereaved caregivers. Journal of Personality and Social Psychology.

H-45: Acting powerful can boost confidence and affect social evaluations

• Guillory, L.E. & Gruenfeld, D.H. Fake it till you make it: How acting powerful leads to feeling empowered. Stanford Graduate School of Business.
• Cuddy, A.J.C., Carney, D.R. & Yap, A.J. (2010). Power posing: Brief nonverbal displays affect neuroendocrine levels and risk tolerance. Psychological Science.
• Cuddy, A. Wilmuth, C. & Carney, D. (2012) Preparatory power posing affects performance and outcomes in social evaluations. Harvard Business School Working Paper.

H-46: Our brains crave novelty

• Gallagher, Winifred. (2011). New: Understanding Our Need for Novelty and Change.

H-47: Positivity trains the brain to identify opportunities

• Seifart, C. & Patalano, A. (2001). Opportunism in memory: Preparing for chance encounters. Current Directions in Psychological Science.

H-48: Neophobia may contribute to high death rate

• Dossey, Larry. (2006). The Extra-Ordinary Healing Power of Ordinary Things. Harmony Books.

H-49: Most satisfying jobs

• National Opinion Research Center at the University of Chicago. http://www-news.uchicago.edu/releases/07/070417.jobs.shtml

H-50: Friends make challenges seem less daunting

• Schnall, S., Harber, K.D., Stefanucci, J.K. & Proffitt, D.R. (2008). Social support and the perception of geographical slant. Journal of Experimental Social Psychology.

H-51: Happiness and how we spend our time

• Zimbardo P. & Boyd J. (1999) Putting time in perspective: A valid, reliable individual-difference metric. The Journal of Personality and Social Psychology.
• Chancellor, J. & Lyubomirsky, S. (in press). Money for happiness: The hedonic benefits of thrift. In M. Tatzel (Ed.), Consumer’s Dilemma: The Search for Well-Being in the Material World. New York: Springer

H-52: People with strong social support may be healthier and live longer

• House, J.S., Landis, K.R. & Umberson, D. (1988). Social relationships and health. Science.
• Kroenke, C.H., Kubzansky, L.D. et al. (2006). Social networks, social support, and survival after breast cancer diganosis. Journal of Clinical Oncology.
• Cable, N., Bartley, M., Chandola, T., & Sackler, A. (2012). Friends are equally important to men and women, but family matters more for men's well-being. Journal of Epidemiology and Community Health.
• Perissinotto, C.M., Cenzer, I.S. & Covinsky, K.E. (2012). Loneliness in older persons: A predictor of functional decline and death. JAMA Internal Medicine.
• Holt-Lunstad, J., Smith, T.B. et al. (2010) Social Relationships and Mortality Risk: A Meta-analytic Review. PLOS Medicine.
• Idriss, S., et al. (2009) The Role of Online Support Communities: Benefits of Expanded Social Networks to Patients With Psoriasis. JAMA Dermatology.

H-53: People underestimate others' negative emotions

• Jordan, A.H., Monin, B., Dweck, C.S. et al. (2011). Misery has more company than people think: Underestimating the prevalence of others' negative emotions. Personality and Social Psychology Bulletin.

H-54: Ruminating is harmful to health

• Worthington, Jr., Everett L. (Ed.) (2005). Handbook of Forgiveness. Routledge.
• Nolen-Hoeksema, S., Wisco, B.E., & Lyubomirsky, S. (2008). Rethinking Rumination. Perspectives on Psychological Science.
• Aldao, A., Nolen-Hoeksema, S., & Schweizer, S. (2010). Emotion-regulation strategies across psychopathology. Clinical Psychology Review.

H-55: Importance of "compassionate love" in relationships

• Bernstein, Elizabeth. (2013). "Small Acts, Big Love: People Who Put Their Mates' Needs First Make Themselves Happier Too." The Wall Street Journal. http://online.wsj.com/article/SB10001424127887323696404578297942503592524.html?mod=WSJ_WSJ_US_News_10_1

H-56: Is social similarity important?

• Bahns, A.J., Pickett, K.M. & Crandall, C.S. (2012). Social ecology of similarity: Big schools, small schools and social relationships. Group Processes & Intergroup Relations.

H-57: Huggers are happier; hugs associated with lower stress & stress-related health problems

• Clipman, J.M. (1999). A hug a day keeps the blues away: The effect of daily hugs on subjective well-being in college students. Eastern Psychological Association 70th Annual Meeting.
• Cohen, S. et al. (2015) Does hugging provide stress-buffering social support? A study of susceptibility to upper respiratory infection and illness. Psychological Science.

H-58: Thinking about money makes us isolate ourselves

• Vohs, K.D., Mead, N.L. & Goode, M.R. (2008). Merely activating the concept of money changes personal and interpersonal behavior. Current Directions in Psychological Science.

H-59: People get happier as they get older

• Easterlin, R.A. (2006). Life cycle happiness and its sources: Intersections of psychology, economics, and demography. Journal of Economic Psychology.
• Yang, Y. (2008) Social Inequalities in Happiness in the United States, 1972 to 2004: An Age-Period-Cohort Analysis. American Sociological Review.
• Isaacowitz, D.M. & Blanchard-Fields, F. (2012). Linking process and outcome in the study of emotion and aging. Perspectives on Psychological Science.

H-60: Does marriage make people happier? Yes, but only for awhile

• Kelly Musick, Larry Bumpass. (2012). Reexamining the case for marriage: Union formation and changes in well-being. Journal of Marriage and Family.

H-61: Sex predicts happiness among married seniors

• Jackson, A. General Social Surveys results presented at the Gerontological Society of America’s 64th Annual Scientific Meeting.

H-62: Happiest states in the U.S.

• Gallup-Healthways Well-Being Index for 2012. http://www.gallup.com/poll/160730/fourth-year-hawaii-no-wellbeing-last.aspx

H-63: Happy people healthier; live longer

• Diener, E. & Chan, M.Y. (2010). Happy people live longer: Subjective well-being contributes to health and longevity. Applied Psychology: Health and Well-Being.

H-64: Emotions a better predictor of health than whether fundamental needs are met

• Pressman, S.D., Gallgher, M.W. & Lopez, S.J. (2013). Is the emotion-health connection a first-world problem? Psychological Science.

H-65: Best friends buffer us against negative experiences

• Ryan E. Adams, Jonathan Bruce Santo, William M. Bukowski. (2011). The presence of a best friend buffers the effects of negative experiences. Developmental Psychology.

H-66: Many parents happier than non-parents

• Nelson, S.K., Kushlev, K., English, T., Dunn, E.W. & Lyubomirsky, S. (2013). In defense of parenthood: Children are associated with more joy than misery. Psychological Science.
• "How to Be a Happier Mom." Parenting.com

H-67: Emotional reactivity to daily stressors associated with increased risk of chronic health problems

• Piazza, J.R., Charles, S.T., Sliwinski, M.J. et al. (2013). Affective reactivity to daily stressors and long-term risk of reporting a chronic physical health condition. Annals of Behavioral Medicine.

H-68: Older adults have happier relationships

• Fingerman, K. L. & Charles, S. T. (2010). It takes two to tango: Why older people have the best relationships. Current Directions in Psychological Science.

H-69: Behavior of happy couples

• Gottman, J.M. (1998) Psychology and the study of marital processes. Annual Review of Psychology.

H-70: Men have a harder time dealing with kids leaving home

• Clay, Rebecca A. (2003) "An empty nest can promote freedom, improved relationships." Monitor on Psychology. http://www.apa.org/monitor/apr03/pluses.aspx

H-71: Parent/child relationship improves after kids move out

• Fingerman, K. (2000) “We had a nice little chat”: Age and generational differences in mothers’ and daughters’ descriptions of enjoyable visits. Journal of Gerontology.

H-72: Marriage improves after kids move out

• Gorchoff, S.M., John, O.P., Helson, R. (2008) Contextualizing change in marital satisfaction during middle age: an 18-year longitudinal study. Psychological Science.

H-73: Exercise reduces motivation for food

• LeCheminant, J. & Larson, M. (2012) "BYU study says exercise may reduce motivation for food." Brigham Young University. https://news.byu.edu/news/byu-study-says-exercise-may-reduce-motivation-food

H-74: Characteristics of happy families

• "Happy Families." Cleo's Lab.

H-75: Life regrets of the dying

• Ware, Bronnie. (2012). The Top Five Regrets of the Dying: A Life Transformed by the Daily Departing. Hay House.

H-76: Which professions score high in emotional health?

• Lopez, Shane J. & Sidhu, Preety. (2013) "U.S. Teachers Love Their Lives, but Struggle in the Workplace." Gallup. http://www.gallup.com/poll/161516/teachers-love-lives-struggle-workplace.aspx

H-77: Cognitive-behavioral strategy of disputation

• Clark, David A. & Beck, Aaron T. The Anxiety and Worry Workbook: The Cognitive Behavioral Solution.

H-78: Effects of feedback on self-confidence

• McCarty, P. (1986). Effects of feedback on the self-confidence of men and women. Academy of Management Journal.

H-79: Helping kids resolve conflict on their own

• Chen, D.W. (2003). Preventing violence by promoting the development of competent conflict resolution skills: Exploring roles and responsibilities. Early Childhood Education Journal.

H-80: Happiness and how you spend your time

• Zimbardo P. & Boyd J. (1999) Putting time in perspective: A valid, reliable individual-difference metric. The Journal of Personality and Social Psychology.

H-81: The importance of "me" time in relationships

• "The Early Years of Marriage." (EYM) Study at the University of Michigan. http://projects.isr.umich.edu/eym/
• Smith, Sandy. (2012) "Forget sex, the secret to a long-lasting relationship is space." The Sydney Morning Herald. http://www.smh.com.au/lifestyle/life/forget-sex-the-secret-to-a-longlasting-relationship-is-space-20121105-28tle.html

H-82: Maximizing vs. Satisficing

• Schwartz, B., Ward, A., Monterosso, J., et al. (2002) Maximizing Versus Satisficing: Happiness is a matter of choice. Journal of Personality and Social Psychology.
• Schwartz, Barry. (2005). The Paradox of Choice: Why More is Less. Harper Perennial.

H-83: Exercise boosts self-control

• Oaten, M. and Cheng, K. (2006) Longitudinal gains in self-regulation from regular physical exercise. British Journal of Health Psychology.
• Baumeister, R. Gailliot, M., DeWall, C.N., et al (2006) Self-regulation and personality: How interventions increase regulatory success, and how depletion moderates the effects of traits on behavior. Journal of Personality.

H-84: Self-regulation and the ability to build up willpower

• Muraven, M. and Baumeister, R.F. (2000) Self-regulation and depletion of limited resources: Does self-control resemble a muscle? Psychological Bulletin.

H-85: A good relationship with adults can reverse effects of stress in kids

• Center on the Developing Child: Harvard University. "Toxic Stress: The Facts." http://developingchild.harvard.edu/topics/science_of_early_childhood/toxic_stress_response/

H-86: Methods of stress reduction

• Hyman, Mark. (2013) "5 Ways to Never Be Stressed Again." Huffpost. http://www.huffingtonpost.com/dr-mark-hyman/stress-tips_b_3178949.html

H-87: Parents' relationship with each other impacts kids' well-being

• Cummings E.M., George, M.R., McCoy, K.P., Davies, P.T. (2012). Interparental conflict in kindergarten and adolescent adjustment: prospective investigation of emotional security as an explanatory mechanism. Child Development.
• Goodwin, Jenifer. (2012) "Parents' Fighting May Have Long-Lasting Effect on Kids." U.S. News. http://health.usnews.com/health-news/news/articles/2012/06/15/parents-fighting-may-have-long-lasting-effect-on-kids
• Cummings, E.M., Davies, P.T. (2002). Effects of marital conflict on children: recent advances and emerging themes in process-oriented research. Journal of Clinical Psychology and Psychiatry.
• Ellis, B.J., & Garber, J. (2000). Psychosocial antecedents of variation in girls' pubertal timing: Maternal depression, stepfather presence, and marital and family stress. Child Development.
• Cox, M.J., Paley, B., & Harter, K. (2001). Interparental conflict and parent-child relationships. In J. Grych & F. Fincham (Eds.), Child Development and Interparental Conflict. New York: Cambridge University Press.
• El-Sheikh, M., & Harger, J. (2001). Appraisals of marital conflict and children's adjustment, health, and physiological reactivity. Developmental Psychology.

H-88: Most children of divorced parents are emotionally well-adjusted

• Kelly, J.B., Emery, R.E. (2003). Children’s adjustment following divorce: Risk and resilience perspectives. Family Relations.

H-89: Happiness in father-daughter relationship

• Barrett, E.L., Morman, M.T. (2013). Turning points of closeness in the father/daughter relationship. Human Communication.

H-90: The risk of rewarding kids with material goods

• "AICPA Survey Reveals What Parents Pay Kids For Allowance." (2012) https://www.ctcpas.org/content/25778.aspx
• Duke TIP. http://www.tip.duke.edu/node/929
• Warneken, F. & Tomasello, M. (2006). Altruistic helping in human infants and young chimpanzees. Science.
• Hazell, Kyrsty. (2012) "Two-Thirds Of Parents ‘Reward' Children With Junk Food." Huffpost. http://www.huffingtonpost.co.uk/2012/04/24/parents-reward-children-junk-food_n_1448128.html?just_reloaded=1
• Belkin, Lisa. (2008) Does Rewarding Children Backfire?" The New York Times. http://parenting.blogs.nytimes.com/2008/11/14/does-rewarding-children-backfire/

H-91: Teaching that intelligence is malleable has been shown to improve academic achievement

• Aronson, J., Fried, C. B., & Good, C. (2002). Reducing the effects of stereotype threat on African American college students by shaping theories of intelligence. Journal of Experimental Social Psychology.
• Blackwell, L. S., Trzesniewski, K. H., & Dweck, C. S. (2007). Implicit theories of intelligence predict achievement across an adolescent transition: A longitudinal study and an intervention. Child Development.
• Good, C., Aronson, J., & Inzlicht, M. (2003). Improving adolescents’ standardized test performance: An intervention to reduce the effects of stereotype threat. Journal of Applied Developmental Psychology.

H-92: Stress reduction ranks at bottom of skills most parents possess

• Epstein, Robert. (2010). "What Makes a Good Parent?" Scientific American Mind.

H-93: After positive mood induction, people pay more attention to positive stimuli in environment

• Wadlinger, H.A. & Isaacowitz, D.M. (2010). Positive mood broadens visual attention to positive stimuli. Motivation and Emotion.
• Fredrickson, B.L., & Branigan, C. (2005). Positive emotions broaden the scope of attention and thought-action repertoires. Cognition and Emotion.

H-94: The truth about our worries: 85% have good outcomes

• Borkovec, T.D. et al. (1999) The Role of Positive Beliefs about Worry in Generalized Anxiety Disorder and its Treatment. Clinical Psychology & Psychotherapy.

H-95: Novel experiences can improve memory, aid learning

• Bunzeck, N. & Duzel, E. (2006) "Absolute coding of stimulus novelty in the human substantia nigra/VTA." Neuron. http://www.ucl.ac.uk/news/news-articles/news-releases-archive/newlearning

H-96: Effects of parental monitoring on adolescents' risk behaviors

• DiClemente, R.J., Wingood, G.M. et al. (2001) Parental monitoring: Association with adolescents' risk behaviors. Pediatrics.
• Shakya, H.B., Christakis, N.A., Fowler, J.H. (2012) Parental influence on substance use in adolescent social networks. Archives of Pediatric Adolescent Medicine.

H-97: Making happy movements can boost your mood

• Shafir, T., Taylor, S.F., et al. (2013). Emotion regulation through execution, observation, and imagery of emotional movements. Brain and Cognition.

H-98: Aerobic exercise boosts mood

• Steptoe, A. & Cox, S. (1988). Acute effects of aerobic exercise on mood. Health Psychology.

H-99: Marital conflicts affect subsequent family interactions

• Kitzmann, K.M. (2000). Effects of marital conflict on subsequent triadic family interactions and parenting. Developmental Psychology.

H-100: Effects of peer relationships on adolescents' risk behaviors

• Kreager, D.A., Haynie, D.L. (2011) Dangerous Liaisons? Dating and drinking diffusion in adolescent peer networks. American Sociological Review.

H-101: Teens benefit by getting involved in organizations and other positive communities

• Lerner, R.M., Almerigi, J.B., Theokas, C., et al (2005) Positive youth development: A view of the issues. Journal of Early Adolescence.

H-102: Teens seek out inspiring adults as mentors

• Lindsey, C.R., Kalafat, J. (1998) Adolescents’ Views of Preferred Helper Characteristics and Barriers to Seeking Help from School-Based Adults. Journal of Educational and Psychological Consultation.

H-103: Our brains keep growing after adolescence

• Sowell, E.R., Thompson, P.M., Holmes, C.J., et al (1999) In vivo evidence for postadolescent brain maturation in frontal and striatal regions. Nature Neuroscience.

H-104: The teen brain

• Nixon, Robin & Britt, Robert Roy. (2016) "10 Facts Every Parent Should Know about Their Teen's Brain." Live Science. http://www.livescience.com/13850-10-facts-parent-teen-brain.html

H-105: Some forms of peer pressure activate reward centers in teens' brains

• Chein, J., Albert, D., O’Brien, L., et al (2011) Peers increase adolescent risk taking by enhancing activity in the brain’s reward circuitry. Developmental Science.

H-106: Sharing fitness progress with others helps you reach exercise goals

• Annesi, J. J. (2002). Goal-setting protocol in adherence to exercise by Italian adults. Perceptual and Motor Skills.

H-107: Happy people more successful across life domains; make more money

• Lyubomirsky, S., King, L. & Diener, E. (2005). The benefits of frequent positive affect: Does happiness lead to success? Psychological Bulletin.
• Vaillant, G. (2009). Yes, I stand by my words, "Happiness equals love—full stop." Positive Psychology News Daily.

H-108: Single parenting

• "The power of playtime: Study finds that single mothers can reduce stress by playing, engaging with children." (2012) Kansas State University. http://www.k-state.edu/media/newsreleases/jun12/singlemothers61912.html

H-109: Loneliness prevents people from trying new things

• Baumeister, R. F., DeWall, C. N., Ciaracco, N. J., & Twenge, J. M. (2005). Social exclusion impairs self-regulation. Journal of Personality and Social Psychology.

H-110: Sleep deprivation and stress

• Coren, S. (1998). “Sleep Deprivation, Psychosis, and Mental Efficiency.” Psychiatric Times. www.psychiatrictimes.com

H-111: Strategies to manage insomnia

• Lee, Roberta. (2010). The Superstress Solution. New York: Random House.
• Espie, C. A. & Lindsay, W. R. (1987) Cognitive Strategies for the Management of Severe Sleep-Maintenance Insomnia: A Preliminary Investigation. Behavioural and Cognitive Psychotherapy.

H-112: How diet affects stress levels

• Lee, Roberta. (2010). The Superstress Solution. New York: Random House.
• Food and Mood Project: https://www.mind.org.uk/media-a/2929/food-and-mood-2017.pdf

H-113: Social isolation and loneliness increase stress levels

• Smith-Lovin, L. and McPherson, M. (2006). Social Isolation in America: Changes in Core Discussion Networks over Two Decades. American Sociological Review.
• S. Pressman et al. (2006). Loneliness, Social Network Size, and Immune Response to Influenza Vaccination in College Freshmen. Health Psychology.

H-114: Kissing helps combat stress

• Bloom, Howard. (1997). “Isolation, The Ultimate Poison.” The Lucifer Principle: A Scientific Expedition into the Forces of History. New York: Atlantic Monthly Press.

H-115: Cognitive-behavioral therapy helps to prevent depression and anxiety

• Seligman, M.E.P., Schulamn, P., & DeRubeis, R.J. (1999). The Prevention of Depression and Anxiety. Prevention & Treatment.

H-116: Walking through doorways resets emotions and causes forgetting

• Brenner, Charles B. & Zacks, Jeffrey M. (2011) "Why Walking through a Doorway Makes You Forget." Scientific American. http://www.scientificamerican.com/article.cfm?id=why-walking-through-doorway-makes-you-forget
• Radvansky, G.A., Krawietz, S.A, & Tamplin, A. K. (2011). Walking through doorways causes forgetting: Further explorations. The Quarterly Journal of Experimental Psychology.

H-117: Social comparisons have negative long-term personal and relational consequences

• White, J.B., Langer, E.J., Yariv, L., & Welch, J.C. (2006). Frequent Social Comparisons and Destructive Emotions and Behaviors: The Dark Side of Social Comparisons. Journal of Adult Development.
• Bauer, I. & Wrosch, C. (2011). Making Up for Lost Opportunities: The Protective Role of Downward Social Comparisons for Coping With Regrets Across Adulthood. Personality and Social Psychology Bulletin.

H-118: Writing down and then throwing away negative thoughts helps alleviate negative feelings

• Briñol, P., Gascoó, M., Petter, R.E., & Horcajo, J. (2012). Treating Thoughts as Material Objects Can Increase or Decrease Their Impact on Evaluation. Psychological Science.
• "Bothered by Negative, Unwanted Thoughts? Just Throw Them Away." (2012) Ohio State University. https://news.osu.edu/bothered-by-negative-unwanted-thoughts-just-throw-them-away/

H-119: Repeating words reduces their power

• Luoma, H. & Hayes, S.C. (2009). Cognitive Defusion. In W. O'Donahue, & J. E. Fisher, (Eds.), Empirically supported techniques of cognitive behavioral therapy: A step-by-step guide for clinicians.

H-120: Malicious and benign envy

• Kebede, B. & Zizzo, D.J. (2011) Envy and Agricultural Innovation: An Experimental Case Study from Ethiopia. Economic and Social Research Council.
• Van, N.V.D., Zeelenberg, M. & Pieters, R. (2011). Why Envy Outperforms Admiration. Personality and Social Psychology Bulletin.
• Aschwanden, Christie. "When Envy Strikes: How to Put Jealousy to Good Use." Oprah.com. http://www.oprah.com/spirit/Benefits-of-Jealousy-Envying-Friends

H-121: Screening measures for depression

• Zauszniewski, J.A., & Bekhet, A.K. (2012). Screening measure for early detection of depressive symptoms: the depressive cognition scale. Frances Payne Bolton School of Nursing, Case Western Reserve University.

H-122: Negative emotions are key to well-being

• Rodriguez, T. (2013) Negative Emotions Are Key to Well-Being. Scientific American.

H-123: Intrusive Thoughts

• Rachman, S. & de Silva, P. (1978). Abnormal and normal obsessions. Behaviour Research and Therapy.

H-124: Perception affects well-being

• Can What You Think Affect How You Feel? (2013). UW Health, University of Wisconsin. http://www.uwhealth.org/news/can-what-you-think-affect-how-you-feel/41007
• Carney, C. E., Moss, T. G., Lachowski, A. M., & Atwood, M. E. (2014). Understanding mental and physical fatigue complaints in those with depression and insomnia. Behavioral sleep medicine.

H-125: Recognizing the root of pessimistic thinking

• Magyar-Moe, J.L. (2009) "Therapist's Guide to Positive Psychological Interventions. Chapter 4: Positive Psychological Interventions." http://www.elsevierdirect.com/companions/9780123745170/Chapter%204/Chapter_4_Worksheet_4.13.pdf

H-126: Perception changes brain patterns

• Blakeslee, S. (1998). Placebos prove so powerful even experts are surprised. The New York TImes.
• Langer, E. (2009). Counterclockwise: Mindful Health and the Power of Possibility.

H-127: Strong social connections lead to workplace success, lower stress, greater concentration

• Campion, M.A, Papper, E.M., & Medsker, G.J. (1996). Relations between work team characteristics and effectiveness: A replication and extension. Personnel Psychology.
• Holahan, Carole & Sears, Robert. (1995). The Gifted Group in Later Maturity. Stanford University Press.
• Bradberry, T. (2009). A bad boss can send you to an early grave. Philanthropy Journal.
• Bregman, Peter. (2010) "Why Friends Matter at Work and in Life." Harvard Business Review. https://hbr.org/2010/07/why-friends-matter-at-work-and.html
• Campion, M.A, Papper, E.M. & Medsker, G.J. (1996). Relations between work team characteristics and effectiveness: A replication and extension. Personnel Psychology.
• Heaphy, E. & Dutton, J.E. (2008). Positive social interactions and the human body at work: Linking organizations and physiology. Academy of Management Review.
• Buckingham, M. & Coffman, C. (1999). First, Break All the Rules. New York: Simon and Schuster.
• Dutton, J.E. & Heaphy, E.D. (2003) The power of high-quality connections. Positive Organizational Scholarship: Foundations of a New Discipline 3
• Ibarra, H. & Hunter, M. L. (2007) How Leaders Create and Use Networks. Harvard Business Review.

H-128: Health benefits of having strong social connections

• Cacioppo, John T. (2008). Loneliness: Human Nature and the Need for Social Connection. W.W. Norton & Co.

H-129: The importance of feeling in control at work

• Sparr, J.L., & Sonnentag, S. (2008). Feedback environment and well-being at work: The mediating role of personal control and feelings of helplessness. European Journal of Work and Organizational Psychology.
• Spector, P. (2002). Employee control and occupational stress. Current Directions in Psychological Science.
• Findley, M.J., & Cooper, H.M. (1983). Locus of control and academic achievement: A literature review. Journal of Personality and Social Psychology.
• Newburg, D., Kimiecik, J, Durand-Bush, N. & Doell, K. (2002). The role of resonance in performance excellence and life engagement. Journal of Applied Sport Psychology.
• Thompson, C.A. & Prottas, D.J. (2005). Relationships among organizational family support, job autonomy, perceived control, and employee well-being. Journal of Occupational Health Psychology.

H-130: The negative effects of stress at work

• Maslach, C.. Schaufeli, W., Leiter, M. (2001). Job Burnout. Annual Review of Psychology.

H-131: Personality and job satisfaction

• Saari, L.M., Judge, T.A. (2004) Employee Attitudes and Job Satisfaction. Human Resources Management.
• Sonnentag, S. (2012) Psychological Detachment From Work During Leisure Time. Current Directions in Psychological Science.

H-132: The three different work orientations

• Wrzesniewski, A., McCauley, C., Rosin, P., & Schwartz, B. (1997). Jobs, careers, and callings: People's relations to their work. Journal of Research in Personality.

H-133: Making too many choices impairs self-control

• Vohs, K.D., et al. (2008). Making choices impairs subsequent self-control: A limited-resource account of decision making, self-regulation, and active initiative. Journal of Personality and Social Psychology.
• Schwartz, Barry. (2004). The Paradox of Choice: Why More is Less. Harper Perennial.

H-134: Top 3 stress-related symptoms

• The American Psychological Association’s 2007 Stress in America survey.

H-135: Humans secrete cortisol when surrounded by disarray

• Lee, Roberta. (2010). The Superstress Solution. New York: Random House.

H-136: Hidden object games can help improve spatial memory

• Oei, A.C. & Patterson, M.D. (2013). Enhancing cognition with video games: A multiple game training study. PLoS ONE.

H-137: Social interaction at work lowers stress

• Heaphy, E. & Dutton, J.E. (2008). Positive social interactions and the human body at work: Linking organizations and physiology. Academy of Management Review.
• Theorell, T., Orth-Gomer, K. & Eneroth, P. (1990). Slow-reacting immunoglobin in relation to social support and changes in job strain: A preliminary note. Psychosomatic Medicine.

H-138: Consistently playing Tetris warps how we view real-world situations

• Stickgold, R., Malia, A. et al. (2000). Replaying the game: Hypnagogic images in normal and amnesics. Science.

H-139: Making mistakes leads to self-efficacy

• Lorenzet, S.J., Salas, E. & Tannenbaum, S.I. (2005). Benefiting from mistakes: The impact of guided errors on learning, performance, and self-efficacy. Human Resource Development Quarterly.

H-140: People often bounce back to original levels of happiness after catastrophic events

• Diener, E., Lucas, R.E. & Scollon, C.N. (2006). Beyond the hedonic treadmill: Revising the adaptation theory of well-being.

H-141: Verbal information reduces the power of these negative emotions, enhancing decision-making skills and well-being

• Leone, M.J. et al. (2017) Time to decide: Diurnal variations on the speed and quality of human decisions. Cognition.
• Zweig, J. (2007). Your Money and Your Brain: How the New Science of Neuroeconomics Can Help Make You Rich. New York: Simon and Schuster.

H-142: Emotions are contagious

• Barsade, S.G. (2002) The ripple effect: Emotional contagion and its influence on group behavior. Administrative Science Quarterly.
• Totterdell, P., Kellet, S., Teuchmann, K., et al. (1998) Evidence of mood linkage in work groups. Journal of Personality and Social Psychology.
• Marsden, P. (1998) Memetics and Social Contagion: Two Sides of the Same Coin? Journal of Memetics.

H-143: Expressive people influence others' emotions more

• Friedman, H., Riggio, R. (1981) Effect of individual differences in nonverbal expressiveness on transmission of emotion. Journal of Nonverbal Behavior.

H-144: Eye contact: Where women and men differ

• Tannen, D. (1991) You Just Don’t Understand: Women and Men in Conversation. Balantine Books.

H-145: Men and women differ in conversational interaction

• Hirschman, L. (1994) Female–male differences in conversational interaction. Language in Society.

H-146: Language differences between men and women

• van Baalen, I. (2001) Male and female language: growing together? Historical Sociolinguistics and Sociohistorical Linguistics.

H-147: How men and women view emotional support

• MacGeorge, E., Graves, A., Feng, B., et al. (2004) The myth of gender cultures: Similarities outweigh differences in men’s and women’s provision of and responses to supportive communication. Sex Roles.

H-148: Commitment to relationship boosts positive self-identity

• Siebert, D. C., Mutran, E. J., & Reitzes, D. C. (1999). Friendship and social support: The importance of role identity to aging adults. Social Work.

H-149: Effects of multitasking

• Junco, R., & Cotten, S. R. (2012). No A 4 U: The relationship between multitasking and academic performance. Computers & Education.
• Stephens, K. K. (2012). Multiple conversations during organizational meetings: Development of the multicommunicating scale. Management Communication Quarterly.
• Friedman, M. & Ulmer, D. (1985). Treating Type A behavior and your heart. Journal of Human Stress.
• Hembrooke, H. & Gay, G. (2003) The Laptop and the Lecture: The Effects of Multitasking in Learning Environments. Journal of Computing in Higher Education.

H-150: Spending money on experiences makes us happier in long run

• Van Boven, L., Gilovich, T. (2003) To do or to have? That is the question. Journal of Personality and Social Psychology.
• Nicolao, L., Irwin, J., Goodman, J. (2009) Happiness for sale: Do experiential purchases make consumers happier than material purchases? Journal of Consumer Research.
• Dunn, Elizabeth & Norton, Michael. (2013). Happy Money: The Science of Smarter Spending. Simon & Schuster.

H-151: Time affluence and happiness

• Kasser, T., Sheldon, K.M. (2008) Time affluence as a path toward personal happiness and ethical business practice: Empirical evidence from four studies. Journal of Business Ethics.
• "Americans Eager to Take Back Their Time."
• Aguiar, M, Hurst, E. (2009) A Summary of Trends in American Time Allocation: 1965-2005. Social Indicators Research.
• Burke, R., Koyuncu, M., Fiksenbaum, L., et al. (2009) Time affluence, material affluence and well-being among Turkish managers. Cross Cultural Management: An International Journal.

H-152: How we think about money

• Prelec, D., Loewenstein, G. (1998) The Red and the Black: Mental Accounting of Savings and Debt. Marketing Science.
• Dunn, Elizabeth & Norton, Michael. (2013). Happy Money: The Science of Smarter Spending. Simon & Schuster.

H-153: Spending money on a home won't make you happier

• Nakazato, N., Schimmack, U., Oishi, S. (2011) Effect of changes in living conditions on well-being: A prospective top-down bottom-up model. Social Indicators Research.
• Bucchianeri, G.W. (2011) The American Dream or the American Delusion? The Private and External Benefits of Homeownership. Working paper, University of Pennsylvania.

H-154: Spending on leisure activities increases life satisfaction

• DeLeire, T., Kalil, A. (2010) Does consumption buy happiness? Evidence from the United States. International Review of Economics.

H-155: Can an expensive car make our commute happier?

• Schwartz, J.D. (2011) Americans Work 2 Hours Each Day to Pay for Their Cars. Urban Country Bicycle Blog.
• Dunn, Elizabeth & Norton, Michael. (2013). Happy Money: The Science of Smarter Spending. Simon & Schuster.

H-156: Viewing our time as money decreases happiness

• DeVoe, S.E., House, J. (2012) Time, Money, and Happiness: How Does Putting a Price on Time Affect Our Ability to Smell the Roses? Journal of Experimental Social Psychology.

H-157: We focus on fantasy aspects of big purchases instead of reality

• Liberman, N., Trope, Y. (2008) The psychology of transcending the here and now. Science.
• Wilson, T., Wheatley, T., Meyers, J., et al. (2000) Focalism: A source of durability bias in affective forecasting. Journal of Personality and Social Psychology.

H-158: Pre-sleep environment can impact stress levels

• Lee, Roberta. (2010). The Superstress Solution. New York: Random House.

H-159: Body releases cortisol when surrounded by disarray

• Lee, Roberta. (2010). The Superstress Solution. New York: Random House.

H-160: We tend to have more regrets when we still have opportunities to act

• Roese, Neal. (2005) If Only: How to Turn Regret Into Opportunity. Broadway.

H-161: Self-esteem plays a factor in whether moods affect our perceptions of ourselves

• Brown, J.D., Mankowski, T.A. (1993) Self-esteem, mood, and self-evaluation: changes in mood and the way you see you. Journal of Personality and Social Psychology.

H-162: Our Facebook profiles are more accurate reflections of ourselves than we think

• Back, M., Stopfer, J., Vazire, S. et al. (2010) Facebook profiles reflect actual personality,not self-idealization. Psychological Science.

H-163: How people with high vs. low self-esteem seek feedback about themselves

• Bernichon, T., Cook, K.E., Brown, J.D. (2003) Seeking self-evaluative feedback: the interactive role of global self-esteem and specific self-views. Journal of Personality and Social Psychology.

H-164: Perfectionists hold others to high standards, too

• Flett, G., Besser, A., Davis, R. et al. (2003) Dimensions of perfectionism, unconditional self-acceptance, and depression. Journal of Rational-Emotive & Cognitive-Behavior Therapy.

H-165: Unfinished tasks take up cognitive attention

• Greist-Bousquet, S., Schiffman, N. (1992). The effect of task interruption and closure on perceived duration. Bulletin of the Psychonomic Society.

H-166: The link between activities that arouse us and the people we meet in that aroused state

• Dutton, D.G. and Aron, A.P. (1974). Some evidence for heightened sexual attraction under conditions of high anxiety. Journal of Personality and Social Psychology.

H-167: Can stress be good for you?

• Goldman, B. (June 22, 2012) Study Explains How Stress Can Boost Immune System. Inside Stanford Medicine.
• Achor, Shawn. (2013). Before Happiness. New York: Crown Business.
• Cahill, L., Gorski, L., Le, K. (2003) Enhanced Human Memory Consolidation with Post-learning Stress: Interaction with the Degree of Arousal at Encoding. Learning and Memory.

H-168: Fundamental attribution error

• Goldinger, S. D., Kleider, H.M, Azuma, T., & Beike, D.R. (2003). "Blaming the victim" under memory load. Psychological Science.

H-169: The side effects of worrying

• Achor, Shawn. (2013). Before Happiness. New York: Crown Business.
• Newman, M.G., Llera, S.J., et al. (2013). Worry and generalized anxiety disorder. Annual Review of Clinical Psychology.
• Llera, S.J. & Newman, M.G. (2020). Worry impairs the problem-solving process. Behaviour Research and Therapy.

H-170: Speaking first is the greatest predictor of whether or not your argument will be perceived as strong

• Anderson, C., Kilduff, G.J. (2009) Why Do Dominant Personalities Attain Influence in Face-to-Face Groups? The Competence-Signaling Effects of Trait Dominance. Journal of Personality and Social Psychology.

H-171: Funny people perceived as smarter, more credible, attractive

• Howrigan, D., MacDonald, K. (2008) Humor as a Mental Fitness Indicator. Evolutionary Psychology.
• Gervais, M., Wilson, D.S. (2005) The Evolution and Functions of Laughter and Humor: A Synthetic Approach. Quarterly Review of Biology.
• Tang, Y. (2008) The Relationship between Use of Humor by Leaders and R&D Employee Innovative Behavior: Evidence from Taiwan. Asia Pacific Management Review.

H-172: Benefits of seeking others' perspectives

• Achor, Shawn. (2013). Before Happiness. New York: Crown Business.

H-173: Coffee cup drawing and perspectives

• Palmer, S.E., Rosch, E., Chase, P. (1981) Canonical Perspective and the Perception of Objects. Attention and Performance.

H-174: For long-term happiness, accept discomfort and uncertainty in the pursuit of memorable experiences

• Oettingen, G., & Gollwitzer, P.M. (2010). Strategies of setting and implementing goals. In J.E. Maddux & J.P. Tangney (Eds.), Social psychological foundation of clinical psychology. New York: The Guilford Press.
• Biswas-Diener, Robert. & Kashdan, Todd B. (2013) "What Happy People Do Differently." Psychology Today. https://www.psychologytoday.com/us/articles/201307/what-happy-people-do-differently

H-175: Personality affects the types of food you like

• Byrnes, N., Hayes, J. (2012) Personality factors predict spicy food liking and intake. Food Quality and Preference.

H-176: We’re happier with purchases we buy to use socially than those we buy to use alone

• Caprariello, P., Reis, H. (2013) To do, to have, or to share? Valuing experiences over material possessions depends on the involvement of others. Journal of Personality and Social Psychology.

H-177: Grow inner strengths by internalizing beneficial experiences

• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.
• Kandel, E.R. (2007) In Search of Memory: The Emergence of a New Science of Mind. New York: W.W. Norton & Company.
• Ho, V., et al. (2011) The Cell Biology of Synaptic Plasticity. Science.
• Feldman, D. (2009) Synaptic Mechanisms for Plasticity in Neocortex. Annual Review of Neuroscience.
• Mongillo, G., et al. (2008) Synaptic Theory of Working Memory. Science.

H-178: Recalling personal qualities that have helped us in the past can lift our moods and help heal feelings of inadequacy and shame

• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.

H-179: When our needs are met through experiences of feeling valued, we develop a healthy sense of worth

• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.

H-180: Experiences specifically tailored to our own wants and needs are the most nourishing

• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.

H-181: Longevity and expressing emotions

• Kato, K. et al. (2012) Positive attitude towards life and emotional expression as personality phenotypes for centenarians. Aging.

H-182: Mental time travel or looking forward to the future enabled our ancestors to plan more effectively

• Ostby, Y. et al. (2012) Mental Time Travel and Default-Mode Network Functional Connectivity in the Developing Brain. Proceedings of the National Academy of Sciences.

H-183: We can overwrite the negative and erase associations between past negative experiences and related neutral triggers

• Bouton, M.E. (2004) Context and Behavioral Processes in Extinction. Learning & Memory.
• Yan-Xue Xue et al. (2012) A Memory Retrieval-Extinction Procedure to Prevent Drug Craving and Relapse. Science.
• Milton, A.L., Everitt, B.J. (2012) Wiping Drug Memories. Science. Schiller, D. et al (2010) Preventing the Return of Fear in Humans Using Reconsolidation Update Mechanisms. Nature.
• Monfils, M. et al. (2009) Extinction-Reconsolidation Boundaries: Key to Persistent Attenuation of Fear Memories. Science.

H-184: The true indication of a positive experience is that it leads to happiness and benefit for oneself and others

• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.

H-185: If you're easily distracted, take in more stimulating experiences and energizing emotions

• Hanson, Rick. (2013) Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony Books.

H-186: High-quality connections include mutual positive regard, trust and active engagement on both sides

• Dutton, J.E. Energize Your Workplace: How to Build and Sustain High-Quality Connections at Work. San Francisco: Jossey-Bass, 2003 as reported in Yeager, J.M., Fisher, S.W. & Shearon, D.N. Smart Strengths: Building Character, Resilience and Relationships in Youth. Putnam Valley, N.Y.: Kravis Publishing, 2011.

H-187: Calm people are happier and help others to be more calm

• Hanson, R. (2013). Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. New York: Random House.

H-188: For students, managing emotions leads to greater success at home and school

• Durlak, J. A., Weissberg, R. P., Dymnicki, A. B., Taylor, R. D. & Schellinger, K. B. (2011). The impact of enhancing students’ social and emotional learning: A meta-analysis of school-based universal interventions. Child Development.
• Wilson, D.B., Gottfredson, D.C., and Najaka, S.S. (2001). School-based prevention of problem behaviors: A meta-analysis. Journal of Quantitative Criminology.
• Greenberg, M. T., Weissberg, R. P., et al. (2003). Enhancing school-based prevention and youth development through coordinated social, emotional, and academic learning. American Psychologist.

H-189: Chronic pain patients with more social support develop less disability and exhibit fewer pain behaviors

• Evers AWM, Kraaimaat FW, et al. (2003) Pain coping and social support as predictors of long-term functional disability and pain in early rheumatoid arthritis. Behaviour Research and Therapy.
• Gil, K.M., Keefe, F.J., et al. (1987). Social support and pain behavior. Pain.

H-190: Stress, anxiety and anger can intensify chronic pain

• "11 Tips for Living With Chronic Pain." WebMD. http://www.webmd.com/pain-management/guide/11-tips-for-living-with-chronic-pain

H-191: Online positive interventions can reduce reported levels of bodily pain

• Hausmann, L.R.M., Parks, A. et al. (2014) Reduction of bodily pain in response to an online positive activities intervention. Journal of Pain.

H-192: Benefits of social and emotional learning for students

• Durlak, J. A., Weissberg, R. P., Dymnicki, A. B., Taylor, R. D. & Schellinger, K. B. (2011). The impact of enhancing students’ social and emotional learning: A meta-analysis of school-based universal interventions. Child Development.

H-193: We make quick decisions when we're worried, angry or hungry

• Pfister, H.R., & Böhm, G. (2008). The multiplicity of emotions: A framework of emotional functions in decision making. Judgment and Decision making.

H-194: Social intelligence skills affect our health

• Goleman, Daniel (2006). Social Intelligence: The New Science of Human Relationships. Bantam Books.

H-195: Respect from others is more linked to happiness than money or success

• Robbins, J. (2010) The New Good Life. Ballantine Books, New York.

H-196: The determining factor in how satisfied we are with the passion and romance in our relationships is the quality of friendship with our spouse

• Gottman, John M. (1999) The Seven Principles for Making Marriage Work. Three Rivers Press.

H-197: Benefits of being humble

• Rowatt,W.C., Powers, C., Targhetta, V., Comer, J., Kennedy, S. & Labouff, J.(2006) Development and initial validation of an implicit measure of humility relative to arrogance. The Journal of Positive Psychology.
• LaBouff, J.P., Rowatt, W.C., Johnson, M.K., Tsang, J., & McCullough-Willerton, G. (2012) Humble persons are more helpful than less humble persons: Evidence from three studies. Journal of Positive Psychology.
• Davis, D.E., Worthington Jr., E.L., Hook, J.N., Emmons, R.A., Hill, P.C., Bollinger, R.A. & Van Tongeren, D.R. (2013). Humility and the Development and Repair of Social Bonds: Two Longitudinal Studies. Journal of Positive Psychology

H-198: Humor reduces stress

• Bennett MP & Lengacher C. (2008) Humor and Laughter May Influence Health: III. Laughter and Health Outcomes. Evidence-Based Complementary and Alternative Medicine.
• Wellenzohn, S, et al. (2018) Who Benefits From Humor-Based Positive Psychology Interventions? The Moderating Effects of Personality Traits and Sense of Humor. Frontiers in Psychology.

H-199: Spirituality and meaning lead to more happiness in kids

• Holder, M.D., Coleman, B & Wallace, J.M. (2008). Spirituality, religiousness, and happiness in children aged 8–12 years. Journal of Happiness Studies.

H-200: Health benefits of a happy marriage

• Gottman, John M. (1999) The Seven Principles for Making Marriage Work. Three Rivers Press.
• "Marriage and men's health." (2010) Harvard Medical School. https://www.health.harvard.edu/mens-health/marriage-and-mens-health

H-201: Couples who split chores fairly have more satisfying sex lives

• Sassler, Sharon. (2014) "Brief: Is the Glass Half Empty, or Three-Quarters Full?" Council on Contemporary Families. https://contemporaryfamilies.org/gender-revolution-rebound-glass-half-empty/

H-202: Why women cheat

• "Middle-aged women missing passion (and sex) seek affairs, not divorce." (2014) Presented at the 109th Annual Meeting of the American Sociological Association. https://www.sciencedaily.com/releases/2014/08/140816204406.htm

H-203: Effective problem-solving for married couples

• Lisitsa, Ellie. (2014) "Dr. Gottman’s 3 Skills (and 1 Rule!) for Intimate Conversation." The Gottman Institute. https://www.gottman.com/blog/dr-gottmans-3-skills-and-1-rule-for-intimate-conversation/

H-204: An increase in life and career stress was associated with an increase in negative career thinking

• Bullock-Yowell, E., Peterson, G.W. et al. (2011) Relationships among career and life stress, negative career thoughts, and career decision state: A cognitive information processing perspective. The Career Development Quarterly.

H-205: Having a green plant at the office improves happiness

• Dravigne, A, Waliczek, T.M. et al. (2008) The Effect of Live Plants and Window Views of Green Spaces on Employee Perceptions of Job Satisfaction. HortScience.

H-206: Sitting at a bigger lunch table boosts happiness in the workplace

• Lacina, Linda. (2013) "The Lunch Table: The Low-Tech Management Tool You're Not Using." Entrepreneur. http://www.entrepreneur.com/article/230236

H-207: Downward social comparison can lift mood

• Gibbons, F.X. & Gerrard, M. (1989) Effects of Upward and Downward Social Comparison on Mood States. Journal of Social and Clinical Psychology.

H-208: As soon as we start taking steps towards something that makes us anxious, the anxiety is often reduced

• Davidson, R.J. et al. (2000) While a phobic waits: regional brain electrical and autonomic activity in social phobics during anticipation of public speaking. Biological Psychiatry.

H-209: Stress vs. Eustress

• Singer, Jack. "Distress and Eustress. Do You Know the Difference?" Psychologically Speaking with Dr. Jack Singer. http://drjacksinger.com/distress-and-eustress-do-you-know-the-difference/

H-210: How introverts and extroverts behave

• Fleeson, W., & Gallagher, P. (2009) The implications of Big Five standing for the distribution of trait manifestation in behavior: fifteen experience-sampling studies and a meta-analysis. Journal of Personality and Social Psychology.

H-211: Language differences between introverts and extroverts

• Park, G., Schwartz, H. A., et al. (2014) Automatic Personality Assessment Through Social Media Language. Journal of Personality and Social Psychology.

H-212: Traits of introverts

• Rolfhus, E.L., & Ackerman, P.L. (1999) Assessing individual differences in knowledge: Knowledge, intelligence, and related traits. Journal of Educational Psychology.
• Cain, Susan. (2012) Quiet: The Power of Introverts in a World That Can’t Stop Talking. Broadway Books.

H-213: Introverts show more activity in certain regions of the brain

• Johnson, D.L., Weibe, J.S. et al. (1999) Cerebral blood flow and personality: a positron emission tomography study. American Journal of Psychiatry.

H-214: Introverts feel happier after exhibiting extroverted behaviors

• Zelenski, J. M., Santoro, M. S., & Whelan, D. C. (2012). Would introverts be better off if they acted more like extraverts? Exploring emotional and cognitive consequences of counterdispositional behavior. Emotion.
• McCabe, K. O., & Fleeson, W. (2012). What is extraversion for? Integrating trait and motivational perspectives and identifying the purpose of extraversion. Psychological Science.

H-215: Introverts prefer not to be the center of attention

• Ashton, M.C., Lee, K. & Paunonen, S.V. (2002) What is the central feature of extraversion? Social attention versus reward sensitivity. Journal of Personality and Social Psychology.

H-216: Even small social interactions make us happier because we feel a sense of belonging

• Sandstrom, G.M. & Dunn, E.W. (2014) Is Efficiency Overrated? Minimal Social Interactions Lead to Belonging and Positive Affect. Social Psychological and Personality Science.

H-217: Some types of mind-wandering can help creativity

• Mooneyham, B. W., & Schooler, J. W. (2013). The costs and benefits of mind-wandering: A review. Canadian Journal of Experimental Psychology.

H-218: People who feel connected to nature are happier; experience more meaning

• Zelenski, J. M., & Nisbet, E. K. (2014). Happiness and feeling connected: The distinct role of nature relatedness. Environment and Behavior.
• Nisbet, E. K., & Zelenski, J. M. (2011). Underestimating nearby nature: Affective forecasting errors obscure the happy path to sustainability. Psychological Science.

H-219: A sense of connection increases a feeling of belonging; increases happiness and life satisfaction

• Malone, G. P., Pillow, D. R., & Osman, A. (2011). The General Belongingness Scale (GBS): Assessing achieved belongingness. Personality and Individual Differences.
• DeCicco, T. L., & Stroink, M. L. (2007). A third model of self-construal: The metapersonal self. International Journal of Transpersonal Studies.
• Pearce, S. & Pickard, H. (2012) How therapeutic communities work: specific factors related to positive outcome. The International Journal of Social Psychiatry.
• Torgerson, C., Love, H.A., Vennum, A. (2018) The buffering effect of belonging on the negative association of childhood trauma with adult mental health and risky alcohol use. Journal of Substance Abuse Treatment.

H-220: Introverts drawn to low-arousal pleasures

• Kuppens, P. (2008). Individual differences in the relationship between pleasure and arousal. Journal of Research in Personality.
• Rusting, C. L., & Larsen, R. J. (1995). Moods as sources of stimulation: Relationships between personality and desired mood states. Personality and Individual Differences.
• Tsai, J. L., Knutson, B., & Fung, H. H. (2006). Cultural variation in affect valuation. Journal of Personality and Social Psychology.

H-221: Focusing on your body's positive attributes increases body confidence and satisfaction

• Boothroyd L.G., Tove ́e M.J., Pollet, T.V. (2012) Visual Diet versus Associative Learning as Mechanisms of Change in Body Size Preferences. PLoS ONE.
• Albertson, E., Neff, K.D., & Dill-Shackleford, K. (2014) Self-compassion and Body Dissatisfaction in Women: A Randomized Controlled Trial of a Brief Meditation Intervention. Mindfulness.
• E. Carraca, D. Markland, M. Silva, et al. (2011) Dysfunctional body investment versus body dissatisfaction: Relations with well-being and controlled motivations of obesity treatment. Motivation and Emotion.

H-222: Body image influencers

• Tantleff-Dunn, S., & Gokee, J. L. (2002). Interpersonal influences on body image development. In T. F. Cash & T. Pruzinsky (Eds.), Body Image: A Handbook of Theory, Research, and Clinical Practice. New York: Guilford Press.
• Body Image, Second Edition: A Handbook of Science, Practice, and Prevention. Edited by Thomas Cash, Linda Smolak. (2011) The Guilford Press, NY.
• Thomas Cash, Ph.D. (2008) The Body Image Workbook: An Eight Step Program for Learning to Like Your Looks. New Harbinger Publications, Inc.
• Braun, T.D., Park, C.L., & Gorin, A. (2016) Self-compassion, body image, and disordered eating: A review of the literature. Body Image.

H-223: What you focus on affects weight loss success and body image

• Teixeira, P.J., Going, S.B. et al. (2006) Exercise Motivation, Eating, and Body Image Variables as Predictors of Weight Control. Official Journal of the American College of Sports Medicine.

H-224: How the media affects our body image

• Bessenoff, G.R. (2006) Can the Media Affect Us? Social Comparison, Self-Discrepancy, and the Thin Ideal. Psychology of Women Quarterly.

H-225: Women who participate in consistent strength training were more satisfied with their bodies and themselves

• Metcalfe, L., Cussler, E.C. et al. (2007). Four Years of Strength Training Predicts Improved Subjective Body and Self Satisfaction in Postmenopausal Women. Medicine & Science in Sports & Exercise.

H-226: HALT method helps people check in with their bodies and emotions

• Marlatt, G. Alan & Donovan, Dennis M. (2008) Relapse Prevention: Maintenance Strategies in the Treatment of Addictive Behaviors. Guilford Press.

H-227: How clothes affect body image

• Halsted, Elizabeth. (2015) Stretched to the limit: The Elastic Body Image in the Reflexive Mind. In Body-States: Interpersonal and Relational Perspectives on the Treatment of Eating Disorders, Jean Petrucelli, editor. New York: Routledge.
• Rudd, N.A. & Lennon, S.J. (2001) Body image: Linking aesthetics and social psychology of appearance. Clothing and Textiles Research Journal.
• Kim, M., & Lennon, S.J. (2007) Mass media and self-esteem, body image and eating disorder tendencies. Clothing and Textiles Research Journal.

H-228: Our peers and the media have strong influences over how we think our bodies should look

• Van Vonderen, K.E. & Kinnally, W. (2012) Media Effects on Body Image: Examining Media Exposure in the Broader Context of Internal and Other Social Factors. American Communication Journal.
• Briggs, Helen. (2014) "'Selfie' body image warning issued." BBC News. http://www.bbc.com/news/health-26952394

H-229: Primary barriers that can undermine a healthy weight lifestyle and mindset

• Rodin, Ph.D. Judith. (1992) Body Traps: Breaking the binds that keep you from feeling good about your body. New York: William Morrow.

H-230: Positive emotions increase life satisfaction by building resilience

• Cohn, M.A., Fredrickson, B.L., Brown, S.L. et al. (2009) Happiness unpacked: Positive emotions increase life satisfaction by building resilience. Emotion.

H-231: Friends can be more important to health than family

• Bookwala, J., Marshall, K.I. & Manning, S.W. (2014) Who Needs a Friend? Marital Status Transitions and Physical Health Outcomes in Later Life. Health Psychology.

H-232: Up to 40% of our actions each day are habits

• Neal, D. T., Wood, W., & Quinn, J. M. (2006). Habits—A repeat performance. Current Directions in Psychological Science.

H-233: 7 out of 10 adults experience stress or anxiety every day

• "Physical Activity Reduces Stress." Anxiety and Depression Association of America. https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st

H-234: The most common ways people relieve stress

• "A Stress Snapshot." American Psychological Association. http://www.apa.org/news/press/releases/stress/2013/snapshot.aspx?item=3
• "Manage stress: Strengthen your support network." (2019) American Psychological Association. http://www.apa.org/helpcenter/manage-stress.aspx

H-235: Getting a massage can reduce cortisol levels by 1/3, lower stress, and more

• Field, T., Hermandez-Reif, M., Diego, M. (2005) Cortisol Decreases and Serotonin and Dopamine Increase Following Massage Therapy. International Journal of Neuroscience.
• "Get the massage!" (2002) American Psychological Association. https://www.apa.org/monitor/julaug02/massage

H-236: Creativity linked to decreases in anxiety, stress, and mood disturbances; increases in wellbeing

• Stuckey, H.L. & Nobel, J. (2010). The Connection Between Art, Healing, and Public Health: A Review of Current Literature. American Journal of Public Health.
• Cameron, M., Crane, N., Ings, R., & Taylor K. (2013). Promoting well-being through creativity: how arts and public health can learn from each other. Perspectives in Public Health.

H-237: Youth who participate in creative activities have higher self-esteem and self-confidence

• Bungay, H. & Vella-Burrows, T. (2013). The effects of participating in creative activities on the health and well-being of children and young people: a rapid review of the literature. Perspectives in Public Health.

H-238: Taking slow, deep breaths relaxes and calms the body

• "Take a Deep Breath." (2012) The American Institute of Stress. http://www.stress.org/take-a-deep-breath/

H-239: Prospect theory: we'd rather "not lose" than "win"

• Kahneman, D. & Tversky, A. (1979) Prospect Theory: An Analysis of Decision under Risk. Econometrica.

H-240: Being a member of a group increases wellbeing

• Flavin, Patrick. (2010) "Labor Union Membership and Life Satisfaction in the United States." Baylor University. https://blogs.baylor.edu/patrick_j_flavin/files/2010/09/Union_Membership_and_Life_Satisfaction_10.27.14-nlder4.pdf

H-241: Human attention span worse than goldfish's

• Colgrass, Neal. (2015) "Our attention span now worse than goldfish's." USA Today. http://www.usatoday.com/story/news/2015/05/14/attention-span-human-worst-than-goldfish/27293073/

H-242: People of all ages feel happier when they're with friends

• Csikszentmihalyi, M. (1997). Finding flow: The psychology of engagement with everyday life. New York: BasicBooks.

H-243: Importance of accessing the full range of our emotions

• Kashdan, Todd & Biswas-Diener, Robert (2014) The Upside of Your Dark Side. Plume.

H-244: People who engage in active leisure activities are happier than those who spend free time in passive ways

• Csikszentmihalyi, M. (1990). Flow: The psychology of optimal experience. New York: Harper & Row.
• Pressman, S. D., et. al. (2009) Association of Enjoyable Leisure Activities With Psychological and Physical Well-Being. Psychosomatic Medicine.

H-245: Developing personalized rituals can help us deal with loss and navigate life transitions

• Black, E., & Roberts, J. (1992). Rituals for our times: Celebrating, healing, and changing our lives and our relationships. New York: HarperPerennial.

H-246: Rumination linked to depression and can negatively affect problem solving; may drive away social support

• Law, Bridget Murray. (2005) "Probing the depression-rumination cycle." American Psychological Association. https://www.apa.org/monitor/nov05/cycle
• Peterson, C., & Steen, T. A. (2002). Optimistic explanatory style. Handbook of Positive Psychology.

H-247: Narrative practices and loss

• White, M. (1988). Saying hullo again: The incorporation of the lost relationship in the resolution of grief. Dulwich Centre Newsletter.

H-248: For chronic pain patients, higher levels of positive emotions linked to less pain and fatigue, less depression and anxiety, better sleep

• Toussaint L.L., Vincent. A., et al. (2014) A Comparison of Fibromyalgia Symptoms in Patients with Healthy versus Depressive, Low and Reactive Affect Balance Styles. Scandinavian Journal of Pain.
• Hassett, A.L., Simonelli, L.E. et al. (2008) The relationship between affect balance style and clinical outcomes in fibromyalgia. Arthritis & Rheumatology.
• Hassett, A.L., Goesling, J. et al. (In press) Affect and Low Back Pain: More to Consider than the Influence of Negative Affect Alone. Clinical Journal of Pain.

H-249: Playing certain types of motion-controlled video games can help chronic pain sufferers experience temporary relief while getting exercise

• Mortensen, J., Kristensen, L.Q., et al. (2015) Women with fibromyalgia's experience with three motion-controlled video game consoles and indicators of symptom severity and performance of activities of daily living. Disability and Rehabilitation: Assistive Technology.

H-250: Effectiveness of CBT and pleasant activity scheduling for chronic pain patients

• Morley, S., Eccleston, C., Williams, A. (1999) Systematic review and meta-analysis of randomized controlled trials of cognitive behaviour therapy and behaviour therapy for chronic pain in adults, excluding headache. Pain.
• Hoffman, B.M., Papas, R.K., Chatkoff, D.K., Kerns, R.D. (2007) Meta-analysis of psychological interventions for chronic low back pain. Health Psychology.
• Bernardy, K., Fuber, N., et al. (2010) Efficacy of cognitive-behavioral therapies in fibromyalgia syndrome - a systematic review and meta-analysis of randomized controlled trials. Journal of Rheumatology.

H-251: Emotional self-awareness intervention improved pain, tenderness, and self-reported physical function in pain patients for at least 6 months

• Hsu, M.C., Schubiner H., Lumley M.A. et al. (2010) Sustained pain reduction through affective self-awareness in fibromyalgia: a randomized controlled trial. Journal of General Internal Medicine.

H-252: Social support can diminish pain in chronic pain patients

• Montoya, P., Larbig, W. et al. (2004) Influence of social support and emotional context on pain processing and magnetic brain responses in fibromyalgia. Arthritis & Rheumatology.
• Guillory, J., Chang, P., Henderson, C.R., Jr., et al. (2015) Piloting a Text Message-based Social Support Intervention for Patients With Chronic Pain: Establishing Feasibility and Preliminary Efficacy. Clinical Journal of Pain.

H-253: Calming activities are vital to your nervous system and wellbeing

• Seppala, Emma (2016) The Happiness Track. New York: HarperOne.

H-254: Too much self-focus is strongly associated with negative emotions, depression, and anxiety

• Coutinho, J.F. (2015) Default mode network dissociation in depressive and anxiety states. Brain Imaging Behavior.

H-255: Small acts of compassion for your partner can make you feel happier with the relationship

• Bernstein, Elizabeth. (2013) "Small Acts, Big Love." The Wall Street Journal. http://www.wsj.com/articles/SB10001424127887323696404578297942503592524

H-256: Two-process model of sleep and importance of keeping regular sleep schedule

• Borbély, A.A. (1982). A two process model of sleep regulation. Human Neurobiology.
• Pace-Schott, E.F., & Hobson, J.A. (2002). The neurobiology of sleep: genetics, cellular physiology and subcortical networks. Nature Reviews Neuroscience.
• Harris, J., Lack, L., et al. (2012). A randomized controlled trial of intensive sleep retraining (ISR): a brief conditioning treatment for chronic insomnia. Sleep.

H-257: Waking up at your regular time, even if you're tired, helps you balance sleep pressure and wakefulness over multiple nights

• Morin C.M. & Espie, C.A. (2003) Insomnia: A Clinical Guide to Assessment and Treatment. New York: Kluwer Academic/Plenum.
• Morin C.M., Vallières, A., Guay, B. et al. (2009) Cognitive Behavioral Therapy, Singly and Combined With Medication, for Persistent Insomnia: A Randomized Controlled Trial. JAMA.

H-258: Don't go to sleep extra early if you're having trouble falling asleep

• Czeisler, C.A., Duffy, J.F. et al. (1999) Stability, precision, and near-24-hour period of the human circadian pacemaker. Science.
• Morin, C.M. & Benca, R. (2012) Chronic insomnia. The Lancet.

H-259: It takes several days of disciplined behavior change to alter sleep patterns

• Spielman, A.J., Saskin, P., & Thorpy, M.J. (1987) Treatment of chronic insomnia by restriction of time in bed. Sleep: Journal of Sleep Research & Sleep Medicine.

H-260: Everyone requires different amount of sleep, but 7 hours is a good guideline

• Watson, N.F., Badr, M.S. et al. (2014) Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society on the Recommended Amount of Sleep for a Healthy Adult: Methodology and Discussion. Sleep.

H-261: Side effects of poor sleep

• Knutson, K. L., Spiegel, K., Penev, P., & Van Cauter, E. (2007). The metabolic consequences of sleep deprivation. Sleep Medicine Reviews.
• Schwarz, J.F., Popp, R. et al. (2013) Shortened night sleep impairs facial responsiveness to emotional stimuli. Biological Psychology.
• Van Der Helm, E., Gujar, N., & Walker, M.P. (2010). Sleep deprivation impairs the accurate recognition of human emotions. Sleep.
• Banks, S., & Dinges, D.F. (2007). Behavioral and physiological consequences of sleep restriction. Journal of Clinical Sleep Medicine.
• Totterdell, P., Reynolds, S., Parkinson, B., & Briner, R. B. (1994). Associations of sleep with everyday mood, minor symptoms and social interaction experience. Sleep.

H-262: Bad bedtime habits make sleep worse and make you feel out of control

• Harvey, A.G. (2002) Identifying safety behaviors in insomnia. Journal of Nervous and Mental Disease.

H-263: After poor sleep, socializing can increase alertness and distract you from tiredness

• Caldwell J.A., Mallis, M.M. et al. (2009) Aerospace Medical Association, Aerospace Fatigue Countermeasures Subcommittee of the Human Factors Committee. Fatigue countermeasures in aviation. Aviat Space Environ Med.

H-264: Get sunlight after bad night's sleep

• Shirani A. & Louis, E.K.S. (2009) Illuminating rationale and uses for light therapy. Journal of Clinical Sleep Medicine.

H-265: Cognitive therapy for managing worries can help you sleep better

• Clark, D.A., Beck, A.T. (2011) Cognitive therapy of anxiety disorders: Science and practice: Guilford Press.
• Harvey, A.G. (2005) A cognitive theory and therapy for chronic insomnia. Journal of Cognitive Psychotherapy.
• Harvey, A. G., et al. (2014) Comparative efficacy of behavior therapy, cognitive therapy, and cognitive behavior therapy for chronic insomnia: A randomized controlled trial. Journal of Consulting and Clinical Psychology.
• Beck, A. T. (1991) Cognitive therapy: A 30-year retrospective. American Psychologist.
• Beck, A. T. (1979) Cognitive therapy of depression. Guilford Press.

H-266: Having small doses of caffeine throughout the day is a good countermeasure to fatigue

• Wyatt, J.K., Cajochen, C., et al. (2004) Low-dose repeated caffeine administration for circadian-phase-dependent performance degradation during extended wakefulness. Sleep.
• Rogers, P.J., Heatherley, S.V., et al. (2013). Faster but not smarter: effects of caffeine and caffeine withdrawal on alertness and performance. Psychopharmacology.

H-267: Too much napping throws off internal clock and may make sleeplessness worse the next night

• Norell-Clarke, A., Jansson-Fröjmark, M. et al. (2014) Cognitive processes and their association with persistence and remission of insomnia: Findings from a longitudinal study in the general population. Behaviour Research and Therapy.

H-268: Exposure to light before bed makes it harder to fall asleep

• Gooley, J.J., Chamberlain, K. et al. (2010) Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans. Journal of Clinical Endocrinology & Metabolism.
• Chang, A; et al. (2014) Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences.
• "Blue light has a dark side." (2012) Harvard Medical School. http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side

H-269: Exercise is a great countermeasure to fatigue

• LeDuc, P.A., Caldwell Jr, J.A., & Ruyak, P.S. (2000). The effects of exercise as a countermeasure for fatigue in sleep-deprived aviators. Military Psychology.

H-270: Stress affects the body

• Ekman, P., Levenson, R.W., & Friesen, W.V. (1983). Autonomic nervous system activity distinguishes among emotions. Science.
• Kirschbaum, C., Pirke, K.M., & Hellhammer, D.H. (1993). The ‘Trier Social Stress Test’–a tool for investigating psychobiological stress responses in a laboratory setting. Neuropsychobiology.

H-271: Worry may contribute to insomnia

• Harvey, A.G., & Greenall, E. (2003). Catastrophic worry in primary insomnia. Journal of Behavior Therapy and Experimental Psychiatry.
• Carney, C. E. & Waters, W. F. (2006) Effects of a structured problem-solving procedure on pre-sleep cognitive arousal in college students with insomnia. Behavioral Sleep Medicine.

H-272: Planning how to generate energy for yourself tomorrow is a helpful strategy for falling asleep

• Harvey, A. G. (2000). Pre‐sleep cognitive activity: A comparison of sleep‐onset insomniacs and good sleepers. British Journal of Clinical Psychology.

H-273: A habit of staying up late may make you worry more

• Jonason, P.K., Jones, A. & Lyons, M. (2013) Creatures of the night: Chronotypes and the Dark Triad traits. Personality and Individual Differences.

H-274: You can reduce anxiety by reminding yourself you can deal with the problems in your life

• Folkman, S., Lazarus, R.S. et al. (1986). Dynamics of a stressful encounter: cognitive appraisal, coping, and encounter outcomes. Journal of Personality and Social Psychology.

H-275: 42% of Americans get less than 7 hours of sleep a night

• National Sleep Foundation. http://www.gallup.com/poll/181583/getting-sleep-linked-higher.aspx

H-276: Sleeping in on weekends will delay your circadian rhythm, so aim for regular sleep schedule

• Taylor, A., Wright, H.R., & Lack, L.C. (2008). Sleeping‐in on the weekend delays circadian phase and increases sleepiness the following week. Sleep and Biological Rhythms.
• Crowley, S.J., & Carskadon, M.A. (2010). Modifications to weekend recovery sleep delay circadian phase in older adolescents. Chronobiology international.

H-277: Over-monitoring of sleep can cause anxiety and physical arousal that makes it harder to sleep

• Tang, N.K., Schmidt, D.A., & Harvey, A.G. (2007). Sleeping with the enemy: clock monitoring in the maintenance of insomnia. Journal of Behavior Therapy and Experimental Psychiatry.
• Semler, C.N., & Harvey, A.G. (2004). An investigation of monitoring for sleep-related threat in primary insomnia. Behaviour Research and Therapy.

H-278: Stimulus control therapy: get out of bed if you can't sleep

• Morin, C. M., Bootzin, R. R., Buysse, D. J., Edinger, J. D., Espie, C. A., & Lichstein, K. L. (2006). Psychological and behavioral treatment of insomnia: update of the recent evidence (1998-2004). Sleep.

H-279: Cardiovascular exercise may increase a neurotransmitter that helps induce a state of calm

• Schoenfeld, T.J., Rada, P. et al. (2013) Physical exercise prevents stress-induced activation of granule neurons and enhances local inhibitory mechanisms in the dentate gyrus. Journal of Neuroscience.

H-280: Anxiety vs. an anxiety disorder, plus symptoms of anxiety

• "What Is Anxiety?" Psychology Today. https://www.psychologytoday.com/basics/anxiety
• Seligman M. et al. (1999) Abnormal psychology. W.W. Norton & Company.
• Mathews, A. et al. (1997) Cognitive biases in anxiety and attention to threat. Trends in Cognitive Sciences,
• Yan Y. et al (2018) Young schema questionnaire: factor structure and specificity in relation to anxiety in Chinese adolescents. Psychiatry Investigation

H-281: Careful decisions lead to good outcomes like better relationships, less worry

• Grossman, I., Na, J., Varnum, M.E.W., Kitayama, S., & Nisbett, R.E. (2013). A Route to Well-being: Intelligence vs. Wise Reasoning. Journal of Experimental Psychology General.

H-282: The Relaxation Response on the body and brain

• Benson, Herbert. (1975) The Relaxation Response. HarperTorch.

H-283: Listening to powerful music can boost confidence

• Hsu, D. Huang, L, et. al (2011) The Music of Power: Perceptual and Behavioral Consequences of Powerful Music. Social Psychological and Personality Science.

H-284: Brief moments of positive emotion can curb negative thoughts, reduce stress, and encourage you to explore, learn, and make connections

• Cuijpers, Van Straten, & Warmerdam. (2007). Behavioral activation treatments of depression: A meta-analysis. Clinical Psychology Review.
• Nezu, Christine Maguth; Nezu, Arthur M.; et al. (2015). Behavioral Activation. In The Oxford Handbook of Cognitive and Behavioral Therapies . Oxford University Press.
• Zautra, A. J. & Reich, J. W. (1983). Life events and perceptions of life quality: Developments in a two factor approach. Journal of Community Psychology.

H-285: High levels of social support make a difference for heart disease patients

• Compare, A., Zarbo, C. et al. (2013) Social support, depression, and heart disease: a ten year literature review. Frontiers of Psychology.
• Zarbo, C., Compare, A. et al. (2013) In Sickness and in Health: a Literature Review about Function of Social Support within Anxiety and Heart Disease Association. Clinical Practice & Epidemiology in Mental Health.

H-286: Patients with advanced heart failure cope better when they have emotional resources

• Sacco, S.J., Park, C.L. et al. (2014) Living with heart failure: psychosocial resources, meaning, gratitude and well-being. Heart and Lung.

H-287: Understanding the stress response in the body

• "Understanding the stress response." (2011) Harvard Medical School. http://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

H-288: Risk of heart attack higher after anger outburst

• Mostofsky, E., Penner, E.A. & Mittleman, M.A. (2014) Outbursts of anger as a trigger of acute cardiovascular events: a systematic review and meta-analysis. European Heart Journal.

H-289: Touch triggers the release of oxytocin, calming us down

• Keltner, Dacher. (2010) "Hands On Research: The Science of Touch." Greater Good Magazine. http://greatergood.berkeley.edu/article/item/hands_on_research

H-290: Just thinking about people with whom we feel the closest social bonds may trigger the release of oxytocin.

• Goleman, D. (2006) Social Intelligence: The New Science of Human Relationships. Bantam Dell.

H-291: Emotion runs on a 90-second neural circuitry

• Taylor, J. (2006). My Stroke of Insight: A Brain Scientist’s Personal Journey. New York: Penguin Group.

H-292: Several techniques to help us calm the fight-or-flight response and return to calm and homeostasis

• Lyubomirsky, S. (2008). The How of Happiness: A New Approach to Getting the Life You Want. New York: The Penguin Press.
• Gleitman, H. et al. Psychology (1981) W. W. Norton & Company.

H-293: How to express anger while maintaining respect

• "Controlling anger before it controls you." American Psychological Association. https://www.apa.org/topics/anger/control
• Goleman D. Emotional Intelligence: Why It Can Matter More Than IQ (2005) Bantam Books
• Salovey, P. et al. (2004) Emotional intelligence: Key readings on the Mayer and Salovey model. Dude Publishing
• Goleman D. et al. (2013) Primal Leadership: Unleashing the Power of Emotional Intelligence. Harvard Business School.

H-294: Heart rate variability as a method of measuring stress

• Goldberger, J.J., Challapalli, S. et al. (2001) Relationship of Heart Rate Variability to Parasympathetic Effect. Circulation.

H-295: Biofeedback allows individuals to learn how to modify their physiology

• Frank. D.L., Khorshid, L. et al. (2010) Biofeedback in medicine: who, when, why and how? Mental Health in Family Medicine.

H-296: When stressed, the amygdala sends signals that overrides the brain's natural processes

• Britton, J. C., Lissek, S. et al. (2011) Development of anxiety: the role of threat appraisal and fear learning. Depression & Anxiety.

H-297: The majority of people feel they cannot adequately manage their stress

• Stress in America: Missing the Healthcare Connection (2013) American Psychological Association.

H-298: Having a sense of control over your finances has a profound impact on your sense of financial well-being

• Vlaev, I. & Elliott, A. (2014) Financial wellbeing components. Social Indicators Research.

H-299: Developing better financial knowledge impacts well-being

• Bell, M.M., et al. (2014) The impact of financial resources on soliders' well-being. Journal of Financial Counseling and Planning.

H-300: How our bodies react to shock and loss

• Schneier, F.R. et al. (2014) Anxiety, obsessive-compulsive, and stress disorders. In J. Cutler. (Ed.) Psychiatry: Third Edition. New York: Oxford University Press.

H-301: Most cases of infertility stem from a physical problem, not a psychological one

• Bakalar, Nicholas. (2011) "Having a Baby: Stress Doesn’t Hamper Fertility Treatment, Researchers Conclude." The New York Times. http://www.nytimes.com/2011/03/01/health/research/01baby.html

H-302: Infertility can be attributed to both men and women

• "How common is male infertility, and what are its causes?" National Institute of Child Health and Human Development. https://www.nichd.nih.gov/health/topics/menshealth/conditioninfo/infertility

H-303: Most common reasons for discontinuing IVF

• Raikhowa, M. et al. (2005) Reasons for discontinuation of IVF treatment: a questionnaire study. Human Reproduction.

H-304: Stress and tension don't stop fertility treatment from working

• J. Boivin, E. Griffiths, C. A. Venetis. (2011) Emotional distress in infertile women and failure of assisted reproductive technologies: meta-analysis of prospective psychosocial studies. British Medical Journal.
• Domar, A.D. et al. (1993) The psychological impact of infertility: a comparison with patients with other medical conditions. Journal of Psychosomatic Obstetrics and Gynecology

H-305: How stress hormones impact immune function

• Webster Marketon, J.I. & Glaser, R. (2008) Stress hormones and immune function. Cell Immunology.

H-306: How the brain processes big change, including loss

• Berezin, Robert. (2014) "Grief from a Death of a Loved One Is Part of Life." Psychology Today. https://www.psychologytoday.com/us/blog/the-theater-the-brain/201401/grief-death-loved-one-is-part-life
• Goleman, Daniel. (1989) "HEALTH; Role of Anxiety Dreams in Post-Traumatic Stress." The New York Times. http://www.nytimes.com/1989/08/10/us/health-role-of-anxiety-dreams-in-post-traumatic-stress.html
• Walker, M.P. (2008) Sleep-dependent memory processing. Harvard Review of Psychiatry.
• Witkin, Georgia. (2002) Stress Relief for Disasters Great and Small. Newmarket Press.
• Stroebe, M. & Schut, H. (2010) The Dual Process Model of Coping with Bereavement: Rationale and Description. Death Studies.

H-307: Even "good" change can be stressful and take the brain and body time to fully absorb

• "Post-Traumatic Stress Disorder." National Institute of Mental Health. https://www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd/index.shtml
• Witkin, Georgia. (2002) Stress Relief for Disasters Great and Small. Newmarket Press.
• Collins, S. (2003) Working with the psychological effects of trauma: consequences for mental health-care workers – a literature review. Journal of Psychiatric and Mental Health Nursing.

H-308: Medications used to treat infertility may cause a variety of psychological side effects

• "Infertility." Harvard Medical School. https://www.health.harvard.edu/newsletters/harvard_mental_health_letter/2009/may

H-309: Acceptance and Commitment Therapy for eating disorders

• Juarascio, A.S. et al. (2010) Acceptance and Commitment Therapy Versus Cognitive Therapy for the Treatment of Comorbid Eating Pathology. Behavior Modification.
• "Using Acceptance and Commitment Therapy To Treat Individuals With Eating Disorders In An Outpatient Setting." Georgia State University. https://contextualscience.org/files/114%20ACT%20for%20ED%20wkshp.pdf

H-310: Dieting for the purpose of weight loss disconnects us from our bodies' internal cues and leads to overeating

• Neumark-Sztainer D, et al. (2006) Obesity, Disordered Eating, and Eating Disorders in a Longitudinal Study of Adolescents: How Dieters Fare 5 Years Later? The American Dietetic Association.
• Van Strien, T. et al. (2014) Dietary restraint and body mass change. A 3-year follow up study in a representative Dutch sample. Appetite.

H-311: Many variables outside of weight have an effect on health

• Bacon, L. & Aphramor, L. (2011) Weight Science: Evaluating the Evidence for a Paradigm Shift. Nutrition Journal.
• Ekelund, U., Ward, H.A. et al. (2015) Physical activity and all-cause mortality across levels of overall and abdominal adiposity in European men and women: the European Prospective Investigation into Cancer and Nutrition Study (EPIC). The American Journal of Clinical Nutrition.

H-312: Loss aversion is a natural instinct

• Kahneman et al. (1991) The endowment effect, loss aversion, and status quo bias. Journal of Economic Perspectives.

H-313: Low sense of control at work linked to risk of coronary heart disease

• Bosma, H., Hemingway, H. et al. (1997) Low job control and risk of coronary heart disease in whitehall ii (prospective cohort) study. BMJ.

H-314: Strategies from non-violent communication

• Rosenberg, Marshall. (2003) Nonviolent Communication: A Language of Life. Puddledancer Press.

H-315: The link between stressors and feelings of stress

• Epstein, Robert. (2011) "Fight the Frazzled Mind: Proactive Steps Manage Stress." Scientific American Mind.

H-316: PTSD symptoms

• Posttraumatic Stress Disorder, Diagnostic & Statistical Manual-V (2013)

H-317: PTSD causes; PTSD as a mental injury

• Bremmer et al, (1995) MRI-based measurement of hippocampal volume in patients with combat-related posttraumatic stress disorder. American Journal of Psychiatry.
• National Center for PTSD. (2016) "How common is PTSD." U.S. Department of Veteran Affairs. https://www.ptsd.va.gov/understand/common/common_veterans.asp#:~:text=It%20is%20estimated%20that%20about,had%20PTSD%20in%20their%20lifetime.

H-318: PTSD can be deeply embedded in brain

• Eagleman, David (2011) Incognito, The Secret Lives of the Brain. Vintage.
• Sword, R. & Zimbardo, P. (2014) "This is Your Brain." Psychology Today. https://www.psychologytoday.com/us/blog/the-time-cure/201404/is-your-brain
• Zimbardo, P., Sword, R., & Sword, R. (2012) The Time Cure: Overcoming PTSD with the New Psychology of Time Perspective Therapy. San Francisco: Wiley.

H-319: People with PTSD often focus on the past negative experiences and present difficulties

• Zimbardo, P., Sword, R., & Sword, R. (2012) The Time Cure: Overcoming PTSD with the New Psychology of Time Perspective Therapy. San Francisco: Wiley.

H-320: Time Perspective Therapy reduced anxiety, depression and PTSD symptoms in war vets with severe to extreme PTSD

• Sword, R., Sword, R., Bunskill, S., Ferreras, A., & Zimbardo, P. (2014) Redefining Time in PTSD: Time Perspective Therapy Pilot Study. Journal of Professional Psychology.

H-321: Self-esteem can plummet after a traumatic experience; start with smaller enjoyable activities and work one's way up

• Sword, R., Sword, R., Brunskill, S., Ferreras, A. & Zimbardo, P. (2014) Redefining Time in PTSD: Time Perspective Therapy Pilot Study. Journal of Professional Psychology.
• Zimbardo, P., Sword, R., & Sword, R. (2012) The Time Cure: Overcoming PTSD with the New Psychology of Time Perspective Therapy. San Francisco: Wiley.

H-322: Traumatic or emotional experiences can build character and teach us hard lessons that make us more compassionate

• Zimbardo, P., Sword, R., & Sword, R. (2012) The Time Cure: Overcoming PTSD with the New Psychology of Time Perspective Therapy. San Francisco: Wiley.

H-323: Benefits of breaking up prolonged sitting

• Wennberg, P. et al. (2016) Acute effects of breaking up prolonged sitting on fatigue and cognition: a pilot study. BMJ Open.

H-324: Standing up at work can increase productivity

• Garrett, G. et al. (2016) Call Center Productivity Over 6 Months Following a Standing Desk Intervention. IIE Transactions on Occupational Ergonomics and Human Factors.

H-325: Teens need 8 to 10 hours of sleep a night

• Weaver, M.D. et al. (2018) Dose-Dependent Associations Between Sleep Duration and Unsafe Behaviors Among US High School Students. JAMA Pediatrics.

H-326: The importance of social support for LGBTQ+ young adults

• Snapp, S.D. et al. (2015) Social Support Networks for LGBT Young Adults: Low Cost Strategies for Positive Adjustment. Family Relations.
• McConnell, E.A. et al. (2015) Typologies of Social Support and Associations with Mental Health Outcomes Among LGBT Youth. LGBT Health.

H-327: LGBTQ+ individuals have better health outcomes when their health providers are affirmative and open to LGBTQ+ needs

• Dardick, L. & Grady, K.E. (1980) Openness Between Gay Persons and Health Professionals. Annals of Internal Medicine.
• Hiestand, K.R. et al. (2008) Effects of Gender Identity on Experiences of Healthcare for Sexual Minority Women. Journal of LGBT Health Research.
• Cornelius, J.B. & Carrick. J. (2015) A Survey of Nursing Students’ Knowledge of and Attitudes Toward LGBT Health Care Concerns. Nursing Education Perspectives.

H-328: Positive psychology and the LGBTQ+ population

• Vaughan, M.D. et al. (2014) A content analysis of LGBT-themed positive psychology articles. Psychology of Sexual Orientation and Gender Diversity.

H-329: Health disparities in LGBTQ+ population

• Bogart, L.M. et al. (2013) Introduction to the Special Section on Lesbian, Gay, Bisexual, and Transgender (LGBT) Health Disparities: Where We Are and Where We're Going. Annals of Behavioral Medicine.

H-330: Caregiving and stress

• Pearlin, L.I. et al. (1990) Caregiving and the stress process: an overview of concepts and their measures. Gerontologist.
• Link, G. & Hepburn, K. (2019) "Caregiver Stress." U.S. Department of Health & Human Services, Office on Women’s Health. https://www.womenshealth.gov/a-z-topics/caregiver-stress
• Wei, Marlynn. (2018) Self-care for the caregiver. Harvard Health Blog. Harvard Health Publishing, Harvard Medical School. https://www.health.harvard.edu/blog/self-care-for-the-caregiver-2018101715003

H-331: Effects of chronic stress

• Schulz, R & Sherwood, P. (2008) Physical and Mental Health Effects of Family Caregiving. American Journal of Nursing.
• American Psychological Association. (2012) "Stress in America: Our Health at Risk." APA: Washington, DC. https://www.apa.org/news/press/releases/stress/2011/final-2011.pdf
• Roth, D., Fredman, L. & Haley, W. (2015) Informal Caregiving and Its Impact on Health: A Reappraisal from Population-Based Studies. The Gerontologist.

H-332: Everyone has the capacity to build resilience to varying degrees

• Southwick, S. and Charney, D. (2018) Resilience: The science of mastering life’s greatest challenges. Second Edition. Cambridge University Press.

H-333: Benefits of laughter

• "Stress relief from laughter? It's no joke." Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/art-20044456
• "Humor, Laughter, and Those Aha Moments." (2010) The Harvard Mahoney Neuroscience Institute Letter. https://hms.harvard.edu/sites/default/files/HMS_OTB_Spring10_Vol16_No2.pdf
• Hanna, Heidi (2017) Why Seeing Funny Will Shift Your Stress, American Institute of Stress.
• Farifteh, S. et al. (2014) The Impact of Laughter Yoga on the Stress of Cancer Patients before Chemotherapy. Iranian Journal of Cancer Prevention.
• Christie, W. & Moore, C. (2005) The impact of humor on patients with cancer. Clinical Journal of Oncology Nursing.

H-334: Shared laughter makes us feel more connected to others; reduces pain

• Kurtz, L.E. & Algoe, S.B. (2017) When Sharing a Laugh Means Sharing More: Testing the Role of Shared Laughter on Short-Term Interpersonal Consequences. Journal of Nonverbal Behavior.
• Dunbar, R.I.M. et al. (2012) Social laughter is correlated with an elevated pain threshold. Proceedings of the Royal Society B: Biological Sciences.
• Treger, S. et al. (2013) Laughing and liking: Exploring the interpersonal effects of humor use in initialsocial interactions. European Journal of Social Psychology.

H-335: Hearing the sound of your own laughter can increase your well-being

• Gonot-Schoupinsky, F.N. (2019) Prescribing laughter to increase well-being in healthy adults: An exploratory mixed methods feasibility study of the Laughie. European Journal of Integrative Medicine.

H-336: Anticipating a laugh reduces stress hormones

• Berk, L.S. et al. (2008) Cortisol and Catecholamine stress hormone decrease is associated with the behavior of perceptual anticipation of mirthful laughter. FASEB Journal.

H-337: Differences between negative and positive humor; positive humor may help emotion regulation

• Samson, A.C. & Gross, J.J. (2011) Humour as emotion regulation: The differential consequences of negative versus positive humour. Cognition and Emotion.

H-338: A sense of humor lowers mortality rates

• Romundstad, S. et al. (2016) A 15-Year Follow-Up Study of Sense of Humor and Causes of Mortality: The Nord-Trøndelag Health Study. Psychosomatic Medicine.

H-339: Regularly laughing increased good cholesterol and decreases inflammation in diabetes patients

• Berk, L.S. & Tan, S. (2009) Mirthful laughter, as adjunct therapy in diabetic care, increases HDL cholesterol and attenuates inflammatory cytokines and C-RP and possible CVD risk. FASEB Journal.

H-340: Laughing can burn calories

• Buchowski, M.S. et al. (2007) Energy expenditure of genuine laughter. International Journal of Obesity (London).

H-341: Laughter can improve short-term memory

• Bains, G.S. et al. (2014) The Effect of Humor on Short-term Memory in Older Adults: A New Component for WholePerson Wellness. Advances in Mind-Body Medicine.

H-342: Humor may boost productivity

• Cheng, D. & Wang, L. (2015) Examining the Energizing Effects of Humor: The Influence of Humor on Persistence Behavior. Journal of Business and Psychology.

H-343: Humor helps people cope with traumatic situations and leads to greater well-being

• Kuiper, N.A. (2012) Humor and Resiliency: Towards a Process Model of Coping and Growth. Europe's Journal of Psychology.
• Karami, A., Kahrazei, F., & Arab, A. (2018) The role of humor in hope and posttraumatic growth among patients with leukemia. Journal of Fundamentals of Mental Health.
• Johnson, P. (2002) The use of humor and its influences on spirituality and coping in breast cancer survivors. Oncology Nursing Forum.
• Demjén, Z. (2016) Laughing at cancer: Humour, empowerment, solidarity and coping online. Journal of Pragmatics.

H-344: Benefits of stepping away from technology

• The 2013 U.S. Workplace Survey, Gensler

H-345: Average time people spend on their smartphones

• Internet Trends Report 2018, Kleiner Perkins

H-346: The longer the interruption to a task, the more likely we'll make errors on that task

• Altmann, E.M. et al (2014) Momentary interruptions can derail the train of thought. Journal of Experimental Psychology: General.

H-347: Why we constantly check our phones

• Internet & American Life Project, Pew Research Center, 2012

H-348: Benefits of carving out periods of predictable time off from work

• Perlow, Leslie A. & Porter, Jessica L. (2009) Making Time Off Predictable—and Required. Harvard Business Review.

H-349: Employee stress level rises 20% over last three decades

• "Workplace Stress Continues to Mount." Korn Ferry. https://www.kornferry.com/insights/articles/workplace-stress-motivation

H-350: Commutes longer than 20 minutes can contribute to burnout

• "You're driving yourself to burnout, literally." EurekAlert! https://www.eurekalert.org/pub_releases/2015-05/uom-ydy052515.php

H-351: Negative consequences of burnout at work

• Salvagioni, D.A.J. et al. (2017) Physical, psychological and occupational consequences of job burnout: A systematic review of prospective studies. PLoS One.
• Toker, S. & Melamed, S. (2017) Stress, Recovery, Sleep, and Burnout. The Handbook of Stress and Health: A Guide to Research and Practice. John Wiley & Sons Ltd.

H-352: Decision-making accuracy varies with time of day

H-353: People with messy workspaces are less efficient and more frustrated

• Chae, B. & Zhu, R. (2014) Environmental Disorder Leads to Self-Regulatory Failure. Journal of Consumer Research.

H-354: Too much choice can be debilitating

• Iyengar, S. & Lepper, M.R. (2000) When Choice is Demotivating: Can One Desire Too Much of a Good Thing? Journal of Personality and Social Psychology.

H-355: Decision fatigue can lead to reckless or impulsive choices, which can result in stress and negative thoughts

• Danziger, S. et al. (2011) Extraneous factors in judicial decisions. PNAS.

H-356: Defining asthma

• Global Initiative for Asthma. Global strategy for asthma management and prevention. ginasthma.org

H-357: Asthma education and prevention

• Guidelines for the Diagnosis and Management of Asthma (EPR-3). (2012) National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health.

H-358: Benefits of understanding your asthma triggers

• Castro M. et al. ,(2003) Asthma intervention program prevents readmissions in high healthcare users. American Journal of Respiratory and Critical Care Medicine.
• Gibson P.G. et al. (2000) Self-management education and regular practitioner review for adults with asthma. Cochrane Database Systematic Reviews.
• Janson, S.L. et al. (2009) Individualized asthma self-management improves medication adherence and markers of asthma control. Journal of Allergy and Clinical Immunology.

H-359: Asthma and mental health impact

• Chun, T.H. (2008) The Asthma/Mental Health Nexus in a Population-Based Sample of the United States. Chest.
• Adams, R.J. (2004) Psychological factors and asthma quality of life: a population based study. Thorax.

H-360: Monitoring peak flow and having written action plan can lead to fewer hospital visits for asthmatics

• Gibson, P.G. et al. (2003) Asthma education. Respiratory Medicine.

H-361: CBT can help manage fatigue in people with MS

• van den Akker, L.E. et al. (2016) Effectiveness of cognitive behavioral therapy for the treatment of fatigue in patients with multiple sclerosis: A systematic review and meta-analysis. Journal of Psychosomatic Research.
• Knoop, H. (2011) Which cognitions and behaviours mediate the positive effect of cognitive behavioural therapy on fatigue in patients with multiple sclerosis? Cambridge University Press.

H-362: Stress and the risk of multiple sclerosis

• Riise, T et al. (2011) Stress and the risk of multiple sclerosis. Neurology.

H-363: Impact of stress on multiple sclerosis symptoms

• Burns, M.N. et al. (2013) Do positive or negative stressful events predict the development of new brain lesions in people with multiple sclerosis? Psychological Medicine.
• Brown R. F. et al. (2006) Relationship between stress and relapse in multiple sclerosis: Part I. Important features. Multiple Sclerosis.

H-364: Taming stress in multiple sclerosis

• Foley, F et al. (2016) Taming Stress in Multiple Sclerosis. National Multiple Sclerosis Socety.

H-365: The impact of digital pressure at work on stress levels

• Kushlev, K. et al. (2015) Checking email less frequently reduces stress. Computers in Human Behavior.
• Barber, L.K. et al. (2015) Please respond ASAP: Workplace telepressure and employee recovery. Journal of Occupational Health Psychology.

H-366: Dogs may increase workplace happiness

• Barker, R. et al. (2012) Preliminary investigation of employee's dog presence on stress and organizational perceptions. International Journal of Workplace Health Management.

H-367: Online therapy can benefit patients with MS

• Mohr, D. et al. (2001) Comparative outcomes for individual cognitive-behavior therapy, supportive-expressive group psychotherapy, and sertraline for the treatment of depression in multiple sclerosis. Journal of Consulting and Clinical Psychology.
• Moss-Morris, R. et al. (2012) A pilot randomised controlled trial of an Internet-based cognitive behavioural therapy self-management programme (MS Invigor8) for multiple sclerosis fatigue. Behavior Research and Therapy.

H-368: The benefits of CBT

• What Is Cognitive Behavioral Therapy? American Psychological Association
• Hind, D. et al. (2014) Cognitive behavioural therapy for the treatment of depression in people with multiple sclerosis: a systematic review and meta-analysis. BioMed Central Psychiatry.
• Halverson, J. et al. (2018) "Cognitive Behavioral Therapy for Depression." Medscape. https://emedicine.medscape.com/article/2094696-overview#showall
• Beck J. et al. (2011) Cognitive Behavior Therapy: Basics and Beyond. Guildford Press.
• Reivich K. et al. (2002) The Resilience Factor. Broadway Books.
• Beck, A. et al. (1979) Cognitive therapy of depression. Guilford Press.
• Castronovo, V. et al. (2018). Long-term clinical effect of group cognitive behavioral therapy for insomnia: A case series study. Sleep Medicine.
• Harvey, A. G., & Buysse, D. J. (2017). Treating sleep problems: A transdiagnostic approach. Guilford Publications.
• Mitchell, M.D., et al. (2012) Comparative effectiveness of cognitive behavioral therapy for insomnia: a systematic review. BMC Family Practice.
• Zinbarg, R. E., Craske, M. G., Barlow, D. H. (2006) Mastery of Your Anxiety and Worry : Therapist Guide. Oxford University Press.
• Fern, K. & Byrne, M. (2013) The key principles of cognitive behavioural therapy. InnovAiT: Education and inspiration for general practice.
• Daniels, S. (2015) Cognitive Behavior Therapy for Patients With Cancer. Journal of the Advanced Practitioner in Oncology.

H-369: Anxiety is often overlooked in patients with Multiple Sclerosis

• Anxiety in MS: Frequently Overlooked and Undetected. Multiple Sclerosis Association of America.

H-370: CBT can help with adjusting to an MS diagnosis

• Moss-Morris, R. (2013) A randomized controlled trial of cognitive behavioral therapy (CBT) for adjusting to multiple sclerosis (the saMS trial): Does CBT work and for whom does it work? Journal of Consulting and Clinical Psychology

H-371: Stress management may reduce disease activity in MS

• Mohr, D.C. (2012) A randomized trial of stress management for the prevention of new brain lesions in MS. Neurology.

H-372: Communicating effectively with angry patients in healthcare

• Chipidza, F. et al. (2016) Evaluation and treatment of the angry patient. Prim Care Companion CNS Disord
• Levy JS, Neipris L. (2019) CoreWellness: A Physician Wellness Program. CaseNetwork Publishing.

H-373: American Medical Association Code of Ethics

• American Medical Association Code of Medical Ethics. https://www.ama-assn.org/topics/ama-code-medical-ethics

H-374: Managing conflict in healthcare

• Overton, A. et al (2013) Conflict Management: Difficult Conversations with Difficult People. Clinics in Colon and Rectal Surgery
• Gallo A. HBR Guide to Dealing with Conflict. (2017) Harvard Business Review Press.

H-375: The benefits of CBT for healthcare professionals

• Runyan, C. et al. (2016) Impact of a Family Medicine Resident Wellness Curriculum: A Feasibility Study. Med Educ Online.

H-376: The importance of role-playing in education

• Duveen J. et al. (1994) The Great Evolution Trial: Use of Role-Play in the Classroom. Journal of Research in Science Teaching.

H-377: Effect of complaining on mental health and attitude

• Gursoy, D. et al. (2007) Propensity To Complain: Effects of Personality and Behavioral Factors. Journal of Hospitality and Tourism Research.

H-378: Satisfaction and happiness at work for healthcare professionals

• Gunderman R. (2012) "The Root of Physician Burnout." The Atlantic. https://www.theatlantic.com/health/archive/2012/08/the-root-of-physician-burnout/261590/
• Moffit, E. et al. (2016) Feasibility of a comprehensive wellness and suicide prevention program: a decade of caring for physicians in training and practice. The Journal of Graduate Medical Education.
• Floriio Pipas C. (2018) A Doctor’s Dozen: Twelve Strategies for Personal Health and a Culture of Wellness. Dartmouth College Press
• Bursch B. et al. (2018) Adaptation and evaluation of military resilience skills training for pediatric residents. Journal of Medical Education Curriculum Development.

H-379: Sharing stories builds compassion

• Childress MD. (2017) From doctors’ stories to doctors’ stories, and back again. AMA Journal of Ethics.

H-380: Harnessing neuroplasticity

• Bennett E. et al (1964) Chemical and Anatomical Plasticity of Brain: Changes in brain through experience, demanded by learning theories, are found in experiments with rats. Science. 146.
• Sasmita A.O. et al. (2018) Harnessing neuroplasticity: modern approaches and clinical future. The International Journal of Neuroscience.

H-381: Identifying your core beliefs

• Otani K. et al. (2017) Relationship of negative and positive core beliefs about the self with dysfunctional attitudes in three aspects of life. Neuropsychiatric Disease and Treatment

H-382: More information skews the choices you make

• Tversky A. et al. (1994) Judgment under uncertainty: heuristics and biases. Science, New Series.

H-383: Body changes affect women's postpartum and pregnancy moods

• Clark, A. et al. (2008) My baby body: A qualitative insight into women’s body-related experiences and mood during pregnancy and the postpartum. Journal of Reproductive and Infant Psychology.

H-384: Managing pregnancy and postpartum anxiety

• Wiegartz, P. et al. The Pregnancy and Postpartum Anxiety Workbook: Practical Skills to Help You Overcome Anxiety, Worry, Panic Attacks, Obsessions, and Compulsions (2009) A New Harbinger Self-Help Workbook.
• Sears, M. et al. (2001) The Attachment Parenting Book : A Commonsense Guide to Understanding and Nurturing Your Baby. Little, Brown Spark.

H-385: The characteristics and management of postpartum depression

• Pearlstein, T. et al. (2009) Postpartum depression. American Journal of Obstetrics and Gynecology.
• Hadfield, H. & Wittkowski, A. (2017) Women's experiences of seeking and receiving psychological and psychosocial interventions for postpartum depression: A systematic review and thematic synthesis of the qualitative literature. Journal of Midwifery & Women's Health.
• Hadfield, H. & Wittkowski, A. (2017) Women's experiences of seeking and receiving psychological and psychosocial interventions for postpartum depression: A systematic review and thematic synthesis of the qualitative literature. Journal of Midwifery & Women's Health.

H-386: Challenges in assessing functioning in new mothers

• Barkin, J. et al. (2010) Assessment of Functioning in New Mothers. Journal of Women's Health.

H-387: Depression and anxiety following early pregnancy loss

• Nynas, J. et al. (2015) Depression and Anxiety Following Early Pregnancy Loss: Recommendations for Primary Care Providers. The Primary Care Companion for CNS Disorders.

H-388: The importance of social support and self care for pregnant and new mothers

• Negron, R. et al. (2013) Social support during the postpartum period: Mothers’ views on needs, expectations, and mobilization of support. Journal of Maternal and Child Health.
• Barkin, J. et al. (2013) he Role of Maternal Self-Care in New Motherhood. Midwifery.
• Balaji, A. et al. (2007) Social Support Networks and Maternal Mental Health and Well-Being. Journal of Women's Health.
• Glazier, R. et al. (2004) Stress, Social Support, and Emotional Distress in a Community Sample of Pregnant Women. Journal of Psychosomatic Obstetrics and Gynecology.
• Bohren, M. A. et al. (2017) Continuous support for women during childbirth. Cochrane Database of Systematic Reviews.
• Salinas, J. L., Salinas, M., & Kahn, M. (2022) Doulas, racism, and whiteness: How birth support workers process advocacy towards women of color. Racial Equity in Public Health Policy and Reproductive Health, Rights and Justice.
• Cheng, E. R., et al. (2016) The influence of antenatal partner support on pregnancy outcomes. Journal of Women's Health.
• Glover, A. (2020) "5 Reasons Why You Need a Postpartum Support Network." The American College of Obstetricians and Gynecologists.

H-389: The role of partner support in postpartum mental health

• Dennis, C. et al. (2006) Women's Perceptions of Partner Support and Conflict in the Development of Postpartum Depressive Symptoms. Journal of Advanced Nursing.
• Iles, J. et al. (2011) Posttraumatic Stress Symptoms and Postpartum Depression in Couples After Childbirth: The Role of Partner Support and Attachment. Journal of Anxiety Disorders.

H-390: Exercise benefits and importance during pregnancy and postpartum period

• Artal, R. Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. American College of Obstetricians and Gynecologists.
• Poudevigne, M. S. & O'Connor, P. J. (2006) A review of physical activity patterns in pregnant women and their relationship to psychological health. Sports Medicine.
• Rodriguez-Ayllon, M., et al. (2021) Associations of physical activity, sedentary time, and physical fitness with mental health during pregnancy: The GESTAFIT project. Journal of Sport and Health Science.
• The American College of Obstetrics and Gynecologists Committee on Obstetric Practice. (2020) ACOG Committee Opinion, Number 804: Physical activity and exercise during pregnancy and the postpartum period. Obstetrics and Gynecology.
• Mourady, D., et al. (2017) Associations between quality of life, physical activity, worry, depression and insomnia: A cross-sectional designed study in healthy pregnant women. PLoS ONE.
• Clapp, J.F. & Cram, C. (2012) Exercising Through Your Pregnancy.
• Downs, D.S. & Ulbrecht, J.S. (2006) Understanding exercise beliefs and behaviors in women with gestational diabetes mellitus. Diabetes Care.
• Jovanovic-Peterson, L., Durak, E.P., & Peterson, C.M. (1989) Randomized trial of diet versus diet plus cardiovascular conditioning on glucose levels in gestational diabetes. American Journal of Obstetrics and Gynecology.
• Brzek, A. et al. (2016) Physical activity in pregnancy and its impact on duration of labor and postpartum period. Annales Academiae Med Silesiensis.
• Lassen, K. (2016) Does Aerobic Exercise During Pregnancy Prevent Cesarean Sections? Philadelphia College of Osteopathic Medicine.
• Barakat, R., Pelaez, M., Lopez, C., et al. (2012) Exercise during pregnancy reduces the rate of cesarean and instrumental deliveries: Results of a randomized controlled trial. The Journal of Maternal-Fetal & Neonatal Medicine.
• Da Silveira, L.C. & de Mattos Segre, C.A. (2012) Physical exercise during pregnancy and its influence in the type of birth. Einstein.

H-391: The effect mental illness has on African Americans

• National Survey on Drug Use and Health: African Americans, 2018. Substance Abuse and Mental Health Services Administration: U.S. Department of Health and Human Services. https://www.samhsa.gov/data/sites/default/files/reports/rpt23247/2_AfricanAmerican_2020_01_14_508.pdf

H-392: The effect racial discrimination has on young children into adulthood

• Carter, S. et al. (2019) The effect of early discrimination on accelerated aging among African Americans. Health Psychology.

H-393: Economic and social health disparities in the African American community

• Vital Signs: African American Health. (2017) Centers for Disease Control and Prevention. https://archive.cdc.gov/www_cdc_gov/vitalsigns/aahealth/index.html

H-394: The link between racial discrimination and depression in African Americans

• Hudson, Darrell L. et al. (2016) Racial Discrimination, John Henryism, and Depression Among African Americans. Journal of Black Psychology.

H-395: Overemphasis on hard work can cause high blood pressure

• Volpe, Vanessa V. et al. (2020) Is hard work and high effort always healthy for Black college students?: John Henryism in the face of racial discrimination. Emerging Adulthood.

H-396: The racial bias that exists in pain assessment and treatment recommendations between Black and White people

• Hoffman, Kelly M. et al. (2020) Racial bias in pain assessment and treatment recommendations, and false beliefs about biological differences between blacks and whites. Proceedings of the National Academy of Sciences of the United States of America.

H-397: Coping strategies to deal with microaggressions in the workplace

• Holder, Aisha M. B. et al. (2015) Racial microaggression experiences and coping strategies of black women in corporate leadership. Qualitative Psychology.

H-398: Experiencing racial discrimination leads to greater participation in activism among Black youth

• Hope, Elan C. et al. (2019) Engaged Against the Machine: Institutional and Cultural Racial Discrimination and Racial Identity as Predictors of Activism Orientation among Black Youth. American Journal of Community Psychology.

H-399: The ways African Americans cope with racism-related stress

• Jones, Shawn C. T. et al. (2020) From “crib to coffin”: Navigating coping from racism-related stress throughout the lifespan of Black Americans. American Journal of Orthopsychiatry.
• Brown, Tamara L. et al. (2010) Dispositional Versus Situational Coping: Are the Coping Strategies African Americans Use Different for General Versus Racism-Related Stressors? Journal of Black Psychology.
• Spates, Kamesha. et al. (2020) Keeping Ourselves Sane: A Qualitative Exploration of Black Women’s Coping Strategies for Gendered Racism. Sex Roles.
• Brooks, Jasmin R. et al. (2020) The moderating effect of dispositional forgiveness on perceived racial discrimination and depression for African American adults. Cultural Diversity & Ethnic Minority Psychology.

H-400: Exposure to disturbing and distressing media images are associated with stress and posttraumatic stress symptoms

• Holman, Alison E. (2020) Media exposure to collective trauma, mental health, and functioning: Does it matter what you see? Clinical Psychological Science.

H-401: Strong racial identity can reduce the effect of racism-related stress and promote psychological well‑being for African Americans

• Willis, Henry A. & Neblett, Enrique W. (2019) Racial identity and changes in psychological distress using the multidimensional model of racial identity. Cultural Diversity and Ethnic Minority Psychology.
• Johnson, Veronica E. & Carter, Robert T. (2019) Black Cultural Strengths and Psychosocial Well-Being: An Empirical Analysis With Black American Adults. Journal of Black Psychology.
• Stock, Michelle L. et al. (2018) Racial (vs. self) affirmation as a protective mechanism against the effects of racial exclusion on negative affect and substance use vulnerability among black young adults. Journal of Behavioral Medicine.
• Pew Research Center. https://www.pewresearch.org/fact-tank/2020/02/05/most-black-adults-say-race-is-central-to-their-identity-and-feel-connected-to-a-broader-black-community/

H-402: Identity and discrimination link to mental health

• Yip, Tiffany. (2018) Ethnic/Racial Identity—A Double-Edged Sword? Associations With Discrimination and Psychological Outcomes. Current Directions in Psychological Science.
• Wilson, SL. et al. (2017) Exploring The Link Between Black Racial Identity And Mental Health. Journal of Depression and Anxiety.

H-403: Depression higher in those who feel isolated from family and friends

• Taylor, Robert Joseph. et al. (2020) Social isolation from family and friends and mental health among African Americans and Black Caribbeans. American Journal of Orthopsychiatry.

H-404: Family and community are a strong influence in racial socialization among young African Americans

• Lesane-Brown, Chase L. (2006) A review of race socialization within Black families. Developmental Review.
• Minniear, Mackensie & Soliz, Jordan. (2019) Family Communication and Messages about Race and Identity in Black Families in the United States. Journal of Family Communication.
• Johnson, Veronica E. & Carter, Robert T. (2019) Black Cultural Strengths and Psychosocial Well-Being: An Empirical Analysis With Black American Adults. Journal of Black Psychology.

H-405: The role religion has on perceived racism and suicide ideation in African Americans

• Walker, R. L. et al. (2014) Perceived racism and suicide ideation: Mediating role of depression but moderating role of religiosity among African American adults. Suicide and Life-Threatening Behavior.

H-406: Children's perception of race and gender identity

• University of Washington. https://www.washington.edu/news/2016/11/15/study-provides-insight-into-childrens-race-and-gender-identities/

H-407: Two-thirds of American adults felt stressed about the 2020 election

• "2020 Presidential Election A Source Of Significant Stress For More Americans Than 2016 Presidential Race." PR Newswire. https://www.prnewswire.com/news-releases/2020-presidential-election-a-source-of-significant-stress-for-more-americans-than-2016-presidential-race-301147222.html

H-408: Complicated grief is a type of grief that's debilitating and doesn't improve as time passes

• Mayo Clinic Staff. (2017) "Complicated Grief." Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/complicated-grief/symptoms-causes/syc-20360374
• Boelen, P. A. & van den Bout, J. (2008) Complicated grief and uncomplicated grief are distinguishable constructs. Psychiatry Research.

H-409: Prepatory grief, also known as anticipatory grief, is emotional stress one experiences before the death of a loved one

• Johansson, A.K. & Grimby, A. (2011) Anticipatory Grief Among Close Relatives of Patients in Hospice and Palliative Wards. Sage Journals.
• Rogalla, K.B. (2020) Anticipatory Grief, Proactive Coping, Social Support, and Growth: Exploring Positive Experiences of Preparing for Loss. Omega (Westport).

H-410: The other types of grief people can experience

• Bonanno, G. & Kaltman, S. (2001) The Varieties of Grief Experience. Clinical Psychology Review.

H-411: People dealing with grief share similarities to those experiencing PTSD

• (2013) Posttraumatic Stress Disorder, Diagnostic & Statistical Manual-V.

H-412: Loneliness decreases in Spaniards who see friends often

• Ortiz-Ospina, Esteban and Roser, Max. (2020) Loneliness and Social Connections. https://ourworldindata.org/social-connections-and-loneliness

H-413: The psychological impact of psoriasis

• The Psoriasis and Psoriatic Arthritis Alliance (Papaa). https://www.papaa.org/learn-about-psoriasis-and-psoriatic-arthritis/further-resources/psychological-aspects-of-psoriasis/

H-414: People with psoriasis report high levels of mental distress

• Bundy, C., Borthwick, M., et al. (2014) Psoriasis: snapshots of the unspoken: using novel methods to explore patients' personal models of psoriasis and the impact on well‐being. British Journal of Dermatology.
• Chapman, B. and Moynihan, J. (2014) The brain–skin connection: role of psychosocial factors and neuropeptides in psoriasis. Expert Review of Clinical Immunology.
• Fortune, D., et al. (2003) Psychological Distress Impairs Clearance of Psoriasis in Patients Treated With Photochemotherapy. JAMA Dermatology.

H-415: Strategies to help cope with psoriasis

• Informedhealth.org. "Recreational activities, relationships and everyday life with psoriasis." https://www.informedhealth.org/recreational-activities-relationships-and-everyday-life-with-psoriasis.html

H-416: People who have psoriasis and psoriatic arthritis experience low-quality of life and a decrease in work productivity

• Armstrong, April W., Schupp, Clayton, et. al. (2012) "Quality of Life and Work Productivity Impairment among Psoriasis Patients: Findings from the National Psoriasis Foundation Survey Data 2003–2011." PLOS One.

H-417: What you should know about psoriasis

• Harvard Medical School. (2018) "A deeper look at psoriasis." https://www.health.harvard.edu/diseases-and-conditions/a-deeper-look-at-psoriasis

H-418: Psoriasis statistics

• National Psoriasis Foundation. "Psoriasis Statistics." https://www.psoriasis.org/psoriasis-statistics/

H-419: Psoriasis by geographic location

• World Health Organization. (2016) "Global Report on Psoriasis." https://apps.who.int/iris/bitstream/handle/10665/204417/9789241565189_eng.pdf

H-420: Prevalence of psoriasis among U.S. adults

• Rachakonda, M., et al. (2014) Psoriasis prevalence among adults in the United States. Journal of the American Academy of Dermatology.

H-421: Psoriasis affects males and females equally

• Psoriasis Association. "About Psoriasis." https://www.psoriasis-association.org.uk/about-psoriasis

H-422: What causes psoriasis?

• Psoriasis Association. "About Psoriasis." https://www.psoriasis-association.org.uk/about-psoriasis

H-423: Psoriasis and quality of life

• Bhosle, Monali J., et al. (2006) Quality of life in patients with psoriasis. Health and Quality of Life Outcomes.

H-424: Treating skin psoriasis

• Luger, T., Seite, S., et al. (2014) Recommendations for adjunctive basic skin care in patients with psoriasis. European Journal of Dermatology.
• Geale, K., et al. (2020) Association of Skin Psoriasis and Somatic Comorbidity With the Development of Psychiatric Illness in a Nationwide Swedish Study. JAMA Dermatology.

H-425: How to treat psoriasis

• National Psoriasis Foundation. "Integrative Approaches to Care." https://www.psoriasis.org/integrative-approaches-to-care/
• Psoriasis Association. "Treatments for Psoriasis." https://www.psoriasis-association.org.uk/treatments-for-psoriasis

H-426: How psoriasis impacts the lives of family, friends, and partners

• Eghlileb, A., et al. (2007) Psoriasis has a major secondary impact on the lives of family members and partners. British Journal of Dermatology.

H-427: Potential risk factors of psoriasis developing into psoriatic arthritis

• Wilson, Floranne C., Icen, Murat, et al. (2009) Incidence and clinical predictors of psoriatic arthritis in patients with psoriasis: A population‐based study. Arthritis Care & Research.

H-428: Different types of psoriasis and where it can be found on the body

• National Psoriasis Foundation. "Locations and Types." https://www.psoriasis.org/locations-and-types/

H-429: Managing psoriasis

• National Psoriasis Foundation. "Life with Psoriasis." https://www.psoriasis.org/life-with-psoriasis/
• Fortune, D., et al. (2002) A cognitive-behavioural symptoms management programme as an adjunct in psoriasis therapy. British Journal of Dermatology.
• Psoriasis Association. "Worrying about coming out of isolation: it’s normal isn’t it?." https://www.psoriasis-association.org.uk/media/Covid-19/Worrying_about_coming_out_of_isolation_resource_-_FINAL.pdf

H-430: Symptoms of psoriasis

• Globe, D., Bayliss, M., and Harrison, D. (2009) The impact of itch symptoms in psoriasis: results from physician interviews and patient focus groups. Health and Quality of Life Outcomes.

H-431: Depression and anxiety are likely in people with severe psoriasis

• Lakshmy, S. et al. (2015) A Cross-sectional Study of Prevalence and Implications of Depression and Anxiety in Psoriasis. Indian Journal of Psychological Medicine.

H-432: Lack of touch increases depression in people with psoriasis

• Gupta, M., et al. (1998) Perceived deprivation of social touch in psoriasis is associated with greater psychologic morbidity: an index of the stigma experience in dermatologic disorders. Europe PMC.

H-433: Stress and psoriasis

• Verhoeven, E., et al. (2009) Effect of Daily Stressors on Psoriasis: A Prospective Study. Journal of Investigative Dermatology.
• Basavaraj, K., et al. (2011) Stress and quality of life in psoriasis: an update. International Journal of Dermatology.

H-434: The stigma around psoriasis shapes how someone perceives a person with psoriasis

• Gelfand, J., et al. (2019) Stigmatizing attitudes toward persons with psoriasis among laypersons and medical students. Journal of the American Academy of Dermatology.

H-435: Not all patients with depression or anxiety seek treatment or receive adequate treatment for their condition.

• Kessler, R.C., Berglund, P., Demler, O., et al. (2003). The epidemiology of major depressive disorder. JAMA Network.
• Wang, P.S., Lane, M., et al. (2005). Twelve-Month Use of Mental Health Services in the United States. JAMA Psychiatry.

H-436: Prevalence of mental disorders in general population

• Kessler, R.C., Berglund, P., Demler, O., et al. (2005). Lifetime prevalence and age-of-onset distributions of DSM-IV disorders in the national comorbidity. Archives of General Psychiatry.

H-437: Successful treatments for anxiety and depressive disorders

• Belzer, K., Schneier, F. R. (2004). Comorbidity of anxiety and depressive disorders. National Library of Medicine.
• Deacon, B.J., Abramowitz, J.S. (2004). Cognitive and behavioral treatments for anxiety disorders. Journal of Clinical Psychology.
• Dobson, K.S. (1989). A meta-analysis of the efficacy of cognitive therapy for depression. Journal of Consulting and Clinical Psychology.
• Allen, L. B., McHugh, R. K., & Barlow, D. H. (2008). Emotional disorders: A unified protocol. The Guilford Press.
• Ellard, K.K., Fairholme, C.P., Boisseau, C.L., et al. (2010). Unified Protocol for the Transdiagnostic Treatment of Emotional Disorders. Cognitive and Behavioral Practice.
• Gorman, J.M. & Kent, J.M. (1999). SSRIs and SNRIs: Broad Spectrum of Efficacy Beyond Major Depression. National Library of Medicine.
• Kavan, M.G., Elsasser, G.N., & Barone, E.J. (2009). Generalized Anxiety Disorder: Practical Assessment and Management. American Family Physician.
• Chambless, D.L., Ollendick, T.H. (2001). Empirically supported psychological interventions. Annual Review of Psychology.
• Mann, J.J. (2005). The medical management of depression. New England Journal of Medicine.
• Provencher, M.D., Dugas, M.J., & Ladouceur, R. (2004). Efficacy of problem-solving training and cognitive exposure in the treatment of generalized anxiety disorder. Cognitive and Behavioral Practice.
• Butler, A.C., Chapman, J.E., et al. (2006). The empirical status of cognitive-behavioral therapy. Clinical Psychology Review.

H-438: Potential reasons anxiety and depression could arise

• Michl, L.C., McLaughlin, K.A., et al. (2013). Rumination as a Mechanism Linking Stressful Life Events to Symptoms of Depression and Anxiety. National Library of Medicine.
• Waszczuk, M.A., Zavos, H.M.S., Gregory, A.M., et al. (2014). The phenotypic and genetic structure of depression and anxiety disorder symptoms in childhood, adolescence, and young adulthood. JAMA Psychiatry.
• Hsu, K. J., Beard, C., Rifkin, L., et al. (2015) Transdiagnostic mechanisms in depression and anxiety: The role of rumination and attentional control. Journal of Affective Disorders.

H-439: Symptoms of those with anxiety disorders include higher sensitivity to and more fear of negative emotions

• Turk, C.L., Mennin, D.S., & Fresco, D.M. (2005). Emotion Dysregulation in Generalized Anxiety Disorder. Cognitive Therapy and Research.

H-440: The similarities and dissimilarities of fear and anxiety

• Steimer, T. (2002). The biology of fear- and anxiety-related behaviors. Dialogues in Clinical Neuroscience.

H-441: Stress can be a trigger for depression

• Hammen, C. (2005). Stress and Depression. Annual Review of Clinical Psychology.
• Praag, H.M. van. (2004). Can stress cause depression? Progress in Neuro-Psychopharmacology and Biological Psychiatry.

H-442: Strategies to help cope with negative thoughts

• Beck, A.T. (2005). The Current State of Cognitive Therapy. JAMA Psychiatry.
• Ludyga, S., Gerber, M., et al. (2016). Acute effects of moderate aerobic exercise on specific aspects of executive function in different age and fitness groups. Psychophysiology.
• Hopko, D., Lejuez, C.W., et al. (2003). Contemporary behavioral activation treatments for depression. Clinical Psychology Review.

H-443: Overly focusing on happiness and avoiding negative thoughts can reduce feelings of well‑being

• McGuirk, L., Kuppens, P., et al. (2018). Does a culture of happiness increase rumination over failure? Emotion.

H-444: 91% of worries for GAD patients don’t come true

• LaFreniere, L.S., & Newman, M.G. (2020). Exposing Worry’s Deceit: Percentage of Untrue Worries in Generalized Anxiety Disorder Treatment. Behavior Therapy.

H-445: Behaviors to help build confidence

• Mazzucchelli, T.G., Kane, R.T., & Rees, C.S. (2010). Behavioral activation interventions for well‑being. The Journal of Positive Psychology.

H-446: People with anxiety disorders are at least twice as likely to develop depression

• Hirschfeld, R.M.A. (2001). The comorbidity of major depression and anxiety disorders: Recognition and management in primary care. Primary Care Companion Journal of Clinical Psychiatry.

H-447: Racial discrimination can have a significant impact on the psychological and physical health of Asian Americans

• Asamen, J.K., & Berry, G.L. (1987). Self-Concept, Alienation, and Perceived Prejudice: Implications for Counseling Asian Americans. Journal of Multicultural Counseling and Development.
• Barry, D.T., & Grilo, C.M. (2003). Cultural, self-esteem, and demographic correlates of perception of personal and group discrimination among East Asian immigrants. American Journal of Orthopsychiatry.
• Phinney, J. S., Madden, T., & Santos, L. J. (1998). Psychological variables as predictors of perceived ethnic discrimination among minority and immigrant adolescents. Journal of Applied Social Psychology.

H-448: Ethnic and racial minorities with a strong ethnic identity, pride and attachment with their group are more likely to feel part of a greater community/society, have higher self-esteem, and remain resilient to life stressors and changes

• Crocker, J., Luhtanen, R., Blaine, B., & Broadnax, S. (1994). Collective self-esteem and psychological well‑being among White, Black, and Asian college students. Personality and Social Psychology Bulletin.
• Lee, R. M., & Davis, C. III. (2000). Cultural orientation, past multicultural experience, and a sense of belonging on campus for Asian American college students. Journal of College Student Development.
• Phinney, J. S., & Alipuria, L. L. (1996). At the interface of cultures: Multiethnic/multiracial high school and college students. The Journal of Social Psychology.
• Tsai, J. L., Ying, Y.W., & Lee, P. A. (2001). Cultural predictors of self-esteem: A study of Chinese American female and male young adults. Cultural Diversity and Ethnic Minority Psychology.
• Yip, T., & Fuligni, A.J. (2002). Daily variation in ethnic identity, ethnic behaviors, and psychological well‑being among American adolescents of Chinese descent. Child Dev.
• Iwamoto, D. K., & Liu, W. M. (2010). The impact of racial identity, ethnic identity, asian values and race-related stress on Asian Americans and Asian international college students' psychological well‑being. Journal of Counseling Psychology.

H-449: Drawing upon positive aspects of your identity can strengthen wellbeing in the face of race-related stress

• Tajfel, H., & Turner, J. (2001). An integrative theory of intergroup conflict. Key readings in social psychology.
• Yip, T., Gee, G. C., & Takeuchi, D. T. (2008). Racial discrimination and psychological distress: The impact of ethnic identity and age among immigrant and United States-born Asian adults. Developmental Psychology.

H-450: Having ethnic pride and participating in ethnic practices buffered the stress of racial and ethnic discrimination

• Mossakowski, K. N., & Zhang, W. (2014). Does Social Support Buffer the Stress of Discrimination and Reduce Psychological Distress Among Asian Americans? Social Psychology Quarterly.
• Yoo, H.C., & Lee, R.M. (2005). Ethnic identity and approach-type coping as moderators of the racial discrimination/well‑being relation in Asian Americans. Journal of Counseling Psychology.

H-451: In many collectivistic Asian cultures, forbearance is known as “the tendency to maintain social harmony and forbear emotional expression for the sake of group harmony during conflict or problems”

• Lin, Y. (2018). Forbearance Across Culture. Virginia Commonwealth University.

H-452: Depending on your values, it can make sense to withhold confronting an issue head on when it happens, if suppressing emotions is culturally important and helps maintain group harmony

• Ito, K.L., & Tashima, E. (1981). Asian American Self-Concept. Annual Conference of the National Association for Interdisciplinary Ethnic Studies.

H-453: Surviving racial injustice and living in peace requires that we take good care of ourselves, particularly in stressful times

• Buque, M. (2017). Taking Care of Yourself and Others During Racial Trauma. Psychology Today.

H-454: Being aware of the value, knowledge and emotional significance individuals bring to their social group adds to collective, group-oriented self esteem

• Luhtanen, R. & Crocker, J. (1992). A Collective Self-Esteem Scale: Self-Evaluation of One's Social Identity. Personality and Social Psychology Bulletin.

H-455: Receiving guidance and support within a sanctioned collectivistic family environment may help lessen the strength between racial discrimination stress and depressive symptoms

• Wei, M., Heppner, P.P., et al. (2010). Racial Discrimination Stress, Coping, and Depressive Symptoms Among Asian Americans. Asian American Journal of Psychology.

H-456: Forgiveness is an effective coping strategy in moderating the link between racial discrimination and depression

• Brooks, J.R., Hong, J.H., et al. (2020). The moderating effect of dispositional forgiveness on perceived racial discrimination and depression for African American adults. Cultural Diversity and Ethnic Minority Psychology.
• Sandage, S.J., Hill, P.C., & Vang, H.C. (2003). Toward a Multicultural Positive Psychology: Indigenous Forgiveness and Hmong Culture. The Counseling Psychologist.

H-457: Having explicit conversations about race and racism, can help normalize the issue and help individuals prepare for encounters with racism

• Alvarez, A.N., Juang, L., & Liang C.T.H. (2006). Asian Americans and Racism: When Bad Things Happen to “Model Minorities”. Cultural Diversity & Ethnic Minority Psychology.

H-458: The 7 Habits of Highly Effective People

• Covey, Steven. (1989). The Seven Habits of Highly Effective People. New York: Simon and Schuster.

H-459: Individuals that feel that they have some control over their destiny tend to be happier, less stressed, and less depressed

• Ramezani, S.G., & Gholtash, A. (2015). The relationship between happiness, self-control and locus of control. International Journal of Educational and Psychological Researches.

H-460: Asian Americans are the least likely out of any other group to utilize mental health services

• Spencer, M., Chen, J., et al. (2010). Discrimination and Mental Health–Related Service Use in a National Study of Asian Americans. American Journal of Public Health.

H-461: In 2017, suicide was the leading cause of death for Asian Americans, ages 15-24

• CDC. (2017). National Center for Injury Prevention and Control. Web Based Injury Statistics Query and Reporting System.

H-462: Income inequality rising most rapidly among Asians

• Kochhar, Rakesh & Cilluffo, Anthony. (2018). Income Inequality in the U.S. Is Rising Most Rapidly Among Asians. Pew Research Center, Social & Demographic Trends.

H-463: Model Minority Myth

• Yoo, H.C., Burrola, K.S., & Steger, M.F. (2010). Internalization of the Model Minority Myth Measure (IM-4) and its psychological correlates among Asian American college students. Journal of Counseling Psychology.
• Cheng, A.W., Chang, J., et al. (2017). Model Minority Stereotype: Influence on Perceived Mental Health Needs of Asian Americans. Journal of Immigrant and Minority Health.

H-464: Poverty rates for Asians in NYC higher than any other immigrant group

• “New York City Government Poverty Measure for 2005-2016.” Mayor’s Office, The City of New York. https://www1.nyc.gov/site/opportunity/poverty-in-nyc/poverty-measure.page.

H-465: Compared to Latinos, Asian Americans with suicidal thoughts were less likely to seek help and perceive a need for treatment

• Chu, J., Hsieh, K.Y., & Tokars, D.A. (2011). Help-Seeking tendencies in Asian Americans with suicidal ideation and attempts. Asian American Journal of Psychology.

H-466: Engaging in positive appraisal, finding the positive in a difficult situation, can build resilience

• Kaczmarek, Lukasz Dominik. (2009) Resiliency, stress appraisal, positive affect and cardiovascular activity. Polish Psychological Bulletin.

H-467: Understanding your “why” enhances sense or resilience and likelihood of achieving goals

• Lyons, S.T., Schweitzer, L., & NG, E.S.W. (2015). Resilience in the modern career. Career Development International.

H-468: Demonstrating perseverance helps develop resilience, both personally and professionally

• Laursen, E. (2015). The Power of Grit, Perseverance, and Tenacity. Reclaiming Children and Youth Journal.

H-469: Work engagement lights up reward centers in the brain, boosts emotions and job satisfaction

• Rock, D. & Yiyuan, T. (2009) Neuroscience of engagement. NeuroLeadership Journal.
• Pendell, R. & Harter, J. (2019) 10 Gallup Reports to Share With Your Leaders in 2019. Gallup.

H-470: Powerful individuals more easily acquire desired outcomes compared to powerless individuals

• Guinote, A. (2007). Power and Goal Pursuit. Personality and Social Psychology Bulletin.

H-471: Positive emotions increase an openness to new information and ideas

• Estrada C.A, et al. (1997). Positive affect facilitates integration of information and decreases anchoring in reasoning among physicians. Organizational Behavior and Human Decision Processes.

H-472: How the brain functions

• Pavlov, I. P. (1927). Conditioned reflexes: an investigation of the physiological activity of the cerebral cortex. Oxford University Press.

H-473: Pavlovian conditioning, or conditioned learning, is how people respond to something based on repetitive action

• Rescorla, R. A. (1988). Pavlovian conditioning: It's not what you think it is. American Psychologist.

H-474: Repeating what you learned may lead to better memory retention

• Karpicke, J. D. & Roediger, H. L., III (2007). Repeated retrieval during learning is the key to long-term retention. Journal of Memory and Language.

H-475: Avoiding feared outcomes maintains anxiety and negative thoughts

• Wells, A. et al. (1995). Social phobia: The role of in-situation safety behaviors in maintaining anxiety and negative beliefs. Behavior Therapy.
• Ehlers A, Clark DM. A cognitive model of posttraumatic stress disorder. Behav Res Ther.
• Hayes et al. (1996). Experiential avoidance and behavioral disorders: a functional dimensional approach to diagnosis and treatment. J. Consult. Clin. Psychol.
• Ball, T.M. & Gunaydin, L.A. (2022) Measuring maladaptive avoidance: from animal models to clinical anxiety. Neuropsychopharmacology.

H-476: The influence thoughts have on emotions

• Lazarus, R. S. (1982) Thoughts on the relations between emotion and cognition. American Psychologist.
• Ellis, A. (1989) Rational-emotive therapy. Current psychotherapies.

H-477: Frequent social media use may cause a decline in overall well‑being

• Kross, E., et al. (2013) Facebook use predicts declines in subjective well‑being in young adults. PLoS One.
• Alfasi, Y. (2019) The grass is always greener on my friends' profiles: The effect of Facebook social comparison on state self-esteem and depression. Personality and Individual Differences.

H-478: CBT as a tool for suicide prevention

• Gharananlou-Holloway, M., Neely, L., & Tucker, J. (2014) A cognitive-behavioral strategy for preventing suicide. Current Psychiatry.

H-479: Preventive interventions for children and adolescents

• LeCroy, C. W. (2008) Handbook of evidence-based treatment manuals for children and adolescents. Oxford University Press.

H-480: How emotions affect the way we process online news

• De los Santos, T. M. & Nabi, R. L. (2019) Emotionally Charged: Exploring the Role of Emotion in Online News Information Seeking and Processing. Journal of Broadcasting & Electronic Media.

H-481: Managing pregnancy and stress

• Alves, A. C., et al. (2021) Resilience and Stress During Pregnancy: A Comprehensive Multidimensional Approach in Maternal and Perinatal Health. The Scientific World Journal.
• Brooks, E. & Wilson, D. (2019) Reducing stress and anxiety during pregnancy. International Journal of Childbirth Education.
• McCarthy, M., et al. (2021) Women’s experiences and perceptions of anxiety and stress during the perinatal period: A systematic review and qualitative evidence synthesis. BMC Pregnancy and Childbirth.
• Traylor, C. S., et al. (2020) Effects of psychological stress on adverse pregnancy outcomes and nonpharmacologic approaches for reduction: An expert review. American Journal of Obstetrics and Gynecology Maternal Fetal Medicine.
• Oyarzabal, E. A., et al. (2021) Mind-body techniques in pregnancy and postpartum. Clinical Obstetrics and Gynecolog.
• March of Dimes. (2022) "Stress and pregnancy." https://www.marchofdimes.org/find-support/topics/pregnancy/stress-and-pregnancy

H-482: Preparing for a new baby

• Moshi, F. V., et al. (2018) The Effectiveness of Community-Based Continuous Training on Promoting Positive Behaviors towards Birth Preparedness, Male Involvement, and Maternal Services Utilization among Expecting Couples in Rukwa, Tanzania: A Theory of Planned Behavior Quasi-Experimental Study. Journal of Environmental and Public Health.

H-483: Empowering women during pregnancy to promote their health and positive pregnancy outcomes

• Borghei, N.S., et al. (2017) Investigating the determinants of maternal empowerment during pregnancy: A strategy for prenatal healthcare promotion. Journal of Midwifery and Reproductive Health.
• Prata, N., et al. (2017) Women’s empowerment related to pregnancy and childbirth: Introduction to special issue. BMC Pregnancy and Childbirth.
• Killion, M. M. (2020) Empowering women to recognize maternal warning signs. The American Journal of Maternal/Child Nursing.

H-484: How babies respond to their external environment, like talking or singing to them, during pregnancy

• Ferrari, G. A., et al. (2016) Ultrasonographic Investigation of Human Fetus Responses to Maternal Communicative and Non-communicative Stimuli. Frontiers in Psychology.

H-485: Journaling during pregnancy may boost mental health and well‑being

• Godfrey-Isaacs, L. (2021) Maternal Journal: Creative Journaling to Support Mental Health and Wellbeing. International Journal of Birth and Parent Education.

H-486: Treatments for worrying

• Borkovec, T. D., et al. (1983) Stimulus control applications to the treatment of worry. Behaviour research and therapy.
• Verkuil, B., et al. (2011) Pretreatment of worry enhances the effects of stress management therapy: A randomized clinical trial. Psychotherapy and Psychosomatics.

H-487: The impact habits and routines have on behavior

• Mendelsohn, A. I. (2019) Creatures of habit: The neuroscience of habit and purposeful behavior. Biological Psychiatry.

H-488: Rumination and repetitive negative thinking

• Ehring, T. & Watkins, E. R. (2008) Repetitive Negative Thinking as a Transdiagnostic Process. International Journal of Cognitive Therapy.
• Borkovec, T. D., Hazlett‐Stevens, H., & Diaz, M. L. (1999) The role of positive beliefs about worry in generalized anxiety disorder and its treatment. Clinical Psychology & Psychotherapy: An International Journal of Theory & Practice.
• Ehring, T. (2021) Thinking too much: rumination and psychopathology. World Psychiatry.

H-489: Depression and anxiety link

• Kessler, R. C., Gruber, M., et al. (2008) Co-morbid major depression and generalized anxiety disorders in the National Comorbidity Survey follow-up. Psychological Medicine.
• Moffitt, T. E., Harrington, H., et al. (2007) Depression and generalized anxiety disorder: cumulative and sequential comorbidity in a birth cohort followed prospectively to age 32 years. Archives of General Psychiatry.
• Ruscio, A. M., Seitchik, A. E., et al. (2011) Perseverative Thought: A Robust Predictor of Response to Emotional Challenge in Generalized Anxiety Disorder and Major Depressive Disorder. Behaviour Research and Therapy.

H-490: Personal grief rituals as a way of coping with loss

• Sas, C. & Coman, A. (2016) Designing personal grief rituals: An analysis of symbolic objects and actions. Death Studies.

H-491: Psychoeducational interventions for depression and psychological distress can help reduce symptoms

• Donker, T., Griffiths, K.M., et al (2009) Psychoeducation for depression, anxiety and psychological distress: a meta-analysis. BMC Medicine.

H-492: Changes to the abdomen and core muscles during pregnancy

• Boissonnault, J.S. & Blaschak, M.J. (1988) Incidence of diastasis recti abdominis during the childbearing year. Physical Therapy.
• Sperstad, J.B., Tennfjord, M.K., et al. (2016) Diastasis recti abdominis during pregnancy and 12 months after childbirth: Prevalence, risk factors and report of lumbopelvic pain. British Journal of Sports Medicine.

H-493: Activity pacing reduces fatigue in chronic pain patients

• Abonie, U.S. et al. (2020) Effects of activity pacing in patients with chronic conditions associated with fatigue complaints: A meta-analysis. Disability and Rehabilitation.

H-494: How babies are affected by exercise during pregnancy

• Labonte-Lemoyne, E., Curnier, D., & Ellemberg, D. (2017) Exercise during pregnancy enhances cerebral maturation in the newborn: A randomized controlled trial. Journal of Clinical and Experimental Neuropsychology.
• Moyer, C., Reoyo, O.R., & May. L. (2016) The Influence of Prenatal Exercise on Offspring Health: A Review. Clinical Medicine Insights Women's Health.
• Davenport, M.H., Meah, V.L., Ruchat, S.M., et al. (2018) Impact of prenatal exercise on neonatal and childhood outcomes: A systematic review and meta-analysis. British Journal of Sports Medicine.

H-495: How to prevent urinary incontinence during pregnancy and postpartum period

• Wesnes, S.L. & Lose, G. (2013) Preventing urinary incontinence during pregnancy and postpartum: A review. International Urogynecology Journal.

H-496: Physical activity decreases during pregnancy

• Evenson, K.R., Savitz, A., & Huston, S.L. (2004) Leisure-time physical activity among pregnant women in the US. Paedeatric and Perinatal Epidemiology.
• Garland, M. (2017) Physical activity during pregnancy: A prescription for improved perinatal outcomes. The Journal for Nurse Practitioners.

H-497: The benefits of birth in a squatting position

• Kurokawa, J. & Zilkoski, M.W. (1985) Adapting hospital obstetrics to birth in the squatting position. Birth Issues in Prenatal Care.
• Nasir, A., Korejo, R., & Noorani, K.J. (2007) Child birth in squatting position. The Journal of the Pakistan Medical Association.

H-498: Amount of energy required during pregnancy

• Butte, N. F. & King, J. C. (2005) Energy requirements during pregnancy and lactation. Public Health Nutrition.
• Forsum, E. & Lof, M. (2007) Energy metabolism during human pregnancy. Annual Review of Nutrition.

H-499: Caffeine consumption during pregnancy

• Morgan, S., Koren, G., & Bozzo, P. (2013) Is caffeine consumption safe during pregnancy? Canadian Family Physician.

H-500: The benefits of playing an active role in and forming good relationships with your medical team

• Ben-Zacharia, A., Adamson, M., et al. (2018) Impact of shared decision making on disease-modifying drug adherence in Multiple Sclerosis. International Journal of MS Care.
• Thompson, C. M., Pulido, M. D., Babu, S., et al. (2022) Communication between persons with multiple sclerosis and their health care providers: A scoping review. Patient Education and Counseling.
• Begley, K. et al. (2019) Shared decision-making in maternity care: Acknowledging and overcoming epistemic defeaters. Journal of Evaluation in Clinical Practice.

H-501: Medications for multiple sclerosis are not addictive

• Klotz, L., Havla, J., et al. (2019) Risks and risk management in modern multiple sclerosis immunotherapeutic treatment. Therapeutic Advances in Neurological Disorders.
• Volkow, N. D., Koob, G.F., & McLellan, A. T. (2016) Neurobiologic advances from the brain disease model of addiction. The New England Journal of Medicine.

H-502: Ways to improve medication adherence

• Wiecek, E., Tonin, F. S., Torres-Robles, A., et al. (2019) Temporal effectiveness of interventions to improve medication adherence: A network meta-analysis. PLoS One.

H-503: Disease-modifying therapies do not resolve symptoms of multiple sclerosis fatigue

• Putzki, N., Katsarava, Z., Vago, S., et al. (2008) Prevalence and severity of multiple-sclerosis-associated fatigue in treated and untreated patients. European Neurology.

H-504: The effects of discontinuing multiple sclerosis medication

• Kister, I., Spelman, T., Patti, F., et al. (2018) Predictors of relapse and disability progression in MS patients who discontinue disease-modifying therapy. Journal of the Neurological Sciences.

H-505: What pregnant women and families should know about childbirth

• American College of Nurse-Midwives. (2014) Normal, Healthy Childbirth for Women & Families: What You Need to Know.

H-506: The importance of monitoring your health in the postpartum period

• March of Dimes. (2018) "Warning signs of health problems after birth." https://www.marchofdimes.org/pregnancy/warning-signs-of-health-problems-after-birth.aspx
• The American College of Obstetricians and Gynecologists. (2018) "ACOG Redesigns Postpartum Care." https://www.acog.org/news/news-releases/2018/04/acog-redesigns-postpartum-care
• Ramos, D. (2022) "What to Expect at a Postpartum Checkup—And Why the Visit Matters." The American College of Obstetricians and Gynecologists. https://www.acog.org/womens-health/experts-and-stories/the-latest/what-to-expect-at-a-postpartum-checkup-and-why-the-visit-matters
• Association of Women’s Health, Obstetric and Neonatal Nurse. (2018) Save Your Life: Get Care for These Post-Birth Warning Signs.
• Howell, E. A., et al. (2020) Timely postpartum visits for low-income women: A health system and medicaid payer partnership. American Journal of Public Health.

H-507: Maternal mental health and the effects of pregnancy and motherhood on well‑being

• Maternal Mental Health Leadership Alliance. (2020) Fact Sheet: Maternal Mental Health (MMH).
• Maternal Mental Health Leadership Alliance. (2021) Fact Sheet: Medicaid & Maternal Mental Health.
• Griffen, et al. (2021) Perinatal mental health care in the United States: An overview of policies and programs. Health Affairs.
• Maternal Mental Health Leadership Alliance. (2021) Fact Sheet: Dads & Depression.
• Centers for Disease Control and Prevention. (2022) "HEAR HER Campaign." https://www.cdc.gov/hearher/
• Council on Patient Safety in Women's Health Care. (2020) Urgent Maternal Warning Signs.
• Preeclampsia Foundation. (2021) "Signs & Symptoms." https://www.preeclampsia.org/signs-and-symptoms

H-508: The importance of being informed and involved during pregnancy

• NYC Health. (2022) New York City Standards for Respectful Care at Birth.
• NYC Health. (2020) Understanding Your Rights During Pregnancy, Labor and Childbirth, and After Giving Birth.
• Black Coalition for Safe Motherhood. (2020) "ACTT for Safe Motherhood." https://blackcoalitionforsafemotherhood.org/actt/
• Denny, E. (2017) Respectful maternity care needs to be the standard for all women worldwide. BJOG: An International Journal of Obstetrics & Gynaecology.
• Morton, C. H. & Simkin, P. (2019) Can respectful maternity care save and improve lives? Birth.
• Waller-Wise, R. (2016) Birth plans: Encouraging patient engagement. The Journal of Perinatal Education.
• Keedle, H., et al. (2022) From coercion to respectful care: Women's interactions with health care providers when planning a VBAC. BMC Pregnancy and Childbirth.
• Simkin, P. (2018) The Birth Partner: A complete guide to childbirth for dads, doulas, and all other labor companions. Harvard Common Press.
• Mosley, E.A. & Lanning, R. K. (2020) Evidence and guidelines for trauma-informed doula care. Midwifery.
• Vanbuskirk, S. (2022) "What First Time Parents Need to Know About a Birth Plan." VeryWell Family. https://www.verywellfamily.com/what-first-time-parents-need-to-know-about-a-birth-plan-5213952

H-509: How to prepare for breastfeeding as a new mother

• Cummings, H. (2020) "How to Prepare for Breastfeeding in the Month Before Birth." The American College of Obstetricians and Gynecologists.

H-510: Movement during labor can help ease pain and speed up delivery

• Grenvik, J.M., et al. (2021) Birthing ball for reducing labor pain: A systematic review and meta-analysis of randomized controlled trials. The Journal of Maternal-Fetal & Neonatal Medicine.
• Taşkın, A. & Ergin, A. (2022) Effect of hot shower application on pain anxiety and comfort in the first stage of labor: A randomized controlled study. Health Care for Women International.
• Berta, M., et al. (2019) Effect of maternal birth positions on duration of second stage of labor: Systematic review and meta-analysis. BMC Pregnancy and Childbirth.
• Ghanbari-Homayi, S., et al. (2021) Nonpharmacological approaches to improve women’s childbirth experiences: A systematic review and meta-analysis. The Journal of Maternal-Fetal & Neonatal Medicine.

H-511: The effect stigmatization of lung cancer has on funding and support for treatment programs compared to other types of cancers

• Knapp-Oliver, S., et. al. (2012) Causal attributions predict willingness to support the allocation of funding to lung cancer treatment programs. Journal of Applied Social Psychology.

H-512: What may cause some people to hesitate getting screened for cancer

• Vrinten, C., et. al. (2019) Cancer stigma and cancer screening attendance: a population based survey in England. BMC Cancer.
• Carter-Harris, L., et al. (2015) Lung cancer screening: what do long-term smokers know and believe? Health Expectations.

H-513: The impact cancer-related stigma may have on seeking treatment and getting support

• Chambers, S. K., et al. (2012) A systematic review of the impact of stigma and nihilism on lung cancer outcomes. BMC Cancer.

H-514: Cancer-related stigma and quality of life

• Chu, Q., et. al. (2021) Self-stigma and quality of life among Chinese American breast cancer survivors: A serial multiple mediation model. Psychooncology.
• Brown Johnson, C. G., et al. (2014) Lung cancer stigma, anxiety, depression, and quality of life. Journal of Psychosocial Oncology.
• Johnson, L. A., et al. (2019) Stigma and quality of life in patients with advanced lung cancer. Oncology Nursing Forum.

H-515: Symptom monitoring and reporting during routine cancer treatment

• Basch, E., et al. (2015) Symptom Monitoring With Patient-Reported Outcomes During Routine Cancer Treatment: A Randomized Controlled Trial. Journal of Clinical Oncology.

H-516: Cancer-related communication between cancer patients and their caregivers

• Otto, K., et. al. (2021) Communication between Advanced Cancer Patients and Their Family Caregivers: Relationship with Caregiver Burden and Preparedness for Caregiving. Health Communication.

H-517: Emotion regulation's affect on psychological distress in cancer patients

• Baziliansky, S. & Cohen, M. (2021). Emotion regulation and psychological distress in cancer survivors: A systematic review and meta-analysis. Stress Health.
• Price, C. J. & Hooven, C. (2018) Interoceptive Awareness Skills for Emotion Regulation: Theory and Approach of Mindful Awareness in Body-Oriented Therapy (MABT). Frontiers in Psychology.

H-518: Hostility in cancer patients as a form of distress

• Grassi, L., et. al. (2020) Hostility in cancer patients as an underexplored facet of distress. Psycho-Oncology.

H-519: Conversations about cancer diagnosis with your employer

• Zegers, A. D., et. al. (2020) Cancer survivors’ experiences with conversations about work-related issues in the hospital setting. Psycho-Oncology.

H-520: Cancer patients who collaborate with their oncologists on mental health and treatment may have better outcomes

• Li, M., et al. (2017) Systematic review and meta-analysis of collaborative care interventions for depression in patients with cancer. Psycho-Oncology.
• Thomas, T., et al. (2021) Stronger therapeutic alliance is associated with better quality of life among patients with advanced cancer. Psycho-Oncology.

H-521: Cancer patients and sexual health

• Cathcart-Rake, E., et. al. (2020) Querying Cancer Patients About Sexual Health and Sexual and Gender Minority Status: A Qualitative Study of Healthcare Providers. American Journal of Hospice and Palliative Medicine.
• Ussher, J. M., et. al. (2013) Talking about sex after cancer: a discourse analytic study of health care professional accounts of sexual communication with patients. Psychology & Health.
• Gorman, J. R., et al. (2020) Navigating sexual health in cancer survivorship: a dyadic perspective. Supportive Care in Cancer.
• Geue, K., et. al. (2015) Sexuality and romantic relationships in young adult cancer survivors: satisfaction and supportive care needs. Psycho-Oncology.
• Hordern, A. (2008) Intimacy and Sexuality After Cancer: A Critical Review of the Literature. Cancer Nursing.

H-522: Cancer diagnosis and dating

• Shaw, L. K., Sherman, K., & Fitness, J. (2015) Dating concerns among women with breast cancer or with genetic breast cancer susceptibility: a review and meta-synthesis. Health Psychology Review.

H-523: Maintaining romantic relationships and intimacy with a cancer diagnosis

• Manne, S. L., et. al. (2014) Cancer-specific Relationship Awareness, Relationship Communication, and Intimacy Among Couples Coping with Early Stage Breast Cancer. Journal of Social and Personal Relationships.

H-524: Cancer-related PTSD in psychologically distressed patients with cancer

• Chan, C. M. H., et. al. (2017) Course and predictors of post-traumatic stress disorder in a cohort of psychologically distressed patients with cancer: A 4-year follow-up study. Cancer.

H-525: Cancer survivors may experience stress and anxiety about their cancer coming back

• Mitchell, A. J., Ferguson, D. W., et. al. (2013) Depression and anxiety in long-term cancer survivors compared with spouses and healthy controls: a systematic review and meta-analysis. The Lancet Oncology.
• Yi, J. C. & Syrjala, K. L. (2017) Anxiety and Depression in Cancer Survivors. Medical Clinics of North America.

H-526: Recognizing and managing psychological distress in cancer patients

• Ryan, H., et. al. (2005) How to recognize and manage psychological distress in cancer patients. European Journal of Cancer Care.
• Niedzwiedz, C. L., et. al. (2019) Depression and anxiety among people living with and beyond cancer: a growing clinical and research priority. BMC Cancer.
• Abate, M., Citro, M., et. al. (2020) Psychological Stress and Cancer: New Evidence of An Increasingly Strong Link. Translational Medicine UniSa.

H-527: Laughter-inducing therapy as a treatment option for better physical and mental health

• van der Wal, C. N. & Kok, R. N. (2019) Laughter-inducing therapies: Systematic review and meta-analysis. Social Science & Medicine.
• Morishima, T., Miyashiro, I., et. al. (2019) Effects of laughter therapy on quality of life in patients with cancer: An open-label, randomized controlled trial. PLOS ONE.

H-528: Why engaging in leisure activities may be good for your health and well‑being

• Caldwell, L.L. (2010) Leisure and health: why is leisure therapeutic? British Journal of Guidance & Counselling.

H-529: The body's response to stress

• Bracha, H.S. (2004) Freeze, flight, fight, fright, faint: Adaptationist perspectives on the acute stress response system. CNS Spectrums.
• Kozlowska, K., Walker, P., McLean, L., & Carrive, P. (2015) Fear and the Defense Cascade: Clinical Implications and Management. Harvard Review of Psychiatry.
• Godoy, L.D., Rossignoli, M.T., Delfino-Pereira, P., et al. (2018) A Comprehensive Overview on Stress Neurobiology: Basic Concepts and Clinical Implications. Frontiers in Behavioral Neuroscience.

H-530: The impacts experiential avoidance and meaning in life has on valued living

• Pavlacic, J.M., Schulenberg, S.E. & Buchanan, E.M. (2021) Experiential Avoidance and Meaning in Life as Predictors of Valued Living: A Daily Diary Study. Journal of Prevention and Health Promotion.

H-531: The process of grief and loss

• Parkes, C.M. (1998) Bereavement in adult life. BMJ.
• Hall, C. (2014) Bereavement theory: recent developments in our understanding of grief and bereavement. Bereavement Care.
• Stroebe, M. & Schut, H. (2010) The Dual Process Model of Coping with Bereavement: Rationale and Description. Death Studies.
• Ringdal, G.I., Jordhøy, M.S., et al. (2001) Factors Affecting Grief Reactions in Close Family Members to Individuals Who Have Died of Cancer. Journal of Pain and Symptom Management.
• Bonanno, G. A. The Other Side of Sadness: What the New Science of Bereavement Tells Us About Life After Loss. Basic Books. 2019.

H-532: The five stages of grief

• Corr, C.A. (2018) The ‘five stages’ in coping with dying and bereavement: strengths, weaknesses and some alternatives. Mortality.

H-533: Complicated grief after a job loss

• van Eersel, J.H.W., Taris, T.W., & Boelen, P.A. (2020) Complicated grief following job loss: Risk factors for its development and maintenance. Scandinavian Journal of Psychology.

H-534: Grief after losing a pet

• Cleary, M., West, S., et al. (2022) Grieving the loss of a pet: A qualitative systematic review. Death Studies.

H-535: What psychiatrists need to know about grief and loss

• Zisook, S. & Shear, K. (2009) Grief and bereavement: what psychiatrists need to know. World Psychiatry.

H-536: The importance of social support to help cope with grief and loss

• Cacciatore, J., Thieleman, K., et al. (2021) What is good grief support? Exploring the actors and actions in social support after traumatic grief. PLoS One.
• Bardideh, F., Jarareh, J., et al. (2022) The Effectiveness of Integrated Group Therapy on Prolonged Grief Disorder of Bereaved People from COVID-19 Randomized Controlled Trial. Omega (Westport).

H-537: Strategies to help cope with grief and loss

• Root, B.L. & Juola, J. (2011) The Role of Continuing Bonds in Coping With Grief: Overview and Future Directions. Death Studies.
• Castle, J. & Phillips, W. L. (2011) Grief Rituals: Aspects That Facilitate Adjustment to Bereavement. Journal of Loss and Trauma.

H-538: Prolonged Grief Disorder: What it is, its effects, diagnosis, and treatment

• Szuhany, K. L., Malgaroli, M., et al. (2021) Prolonged Grief Disorder: Course, Diagnosis, Assessment, and Treatment. Focus: The Journal of Lifelong Learning in Psychiatry.
• Prigerson, H. G., Shear, M. K., & Reynolds, C. F. (2022) Prolonged Grief Disorder Diagnostic Criteria—Helping Those With Maladaptive Grief Responses. JAMA Psychiatry.

H-539: The effects of grief and loss on the physical body

• Buckley, T., Sunari, D., et al. (2012) Physiological correlates of bereavement and the impact of bereavement interventions. Dialogues in Clinical Neuroscience.

H-540: The physical, emotional, and behavioral reactions to the death anniversary of a loved one

• Rostila, M. Saarela, J., et al (2015) Testing the anniversary reaction: causal effects of bereavement in a nationwide follow-up study from Sweden. European Journal of Epidemiology.
• Echterling, L. G., Marvin, C., & Sundre, D. L. (2012) The Anniversary of the Death of a Loved One. American Counseling Association.

H-541: Doomscrolling and social media use may increase psychological distress and decrease mental well‑being

• Satici, S.A., Tekin, E.G., Deniz, M.E., & Satici, B. (2023) Doomscrolling Scale: its Association with Personality Traits, Psychological Distress, Social Media Use, and Wellbeing. Applied Research in Quality of Life.

H-542: Overconsumption of distressing news media may decrease mental health

• Kellerman, J.K., Hamilton, J.L., Selby, E.A., & Kleiman, E.M. (2022) The Mental Health Impact of Daily News Exposure During the COVID-19 Pandemic: Ecological Momentary Assessment Study. JMIR Mental Health.

H-543: Social support and its effect on mental health

• Harandi, T.F., Taghinasab, M.M. & Nayeri, T.D. (2017) The correlation of social support with mental health: A meta-analysis. Electronic Physician.

H-544: The importance of prioritizing self-care

• Caring for Your Mental Health. National Institute of Mental Health https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health
• Clay, R.A. (2020) Self-care has never been more important. American Psychological Association. https://www.apa.org/monitor/2020/07/self-care

H-545: The effect hope has on mental health and mindset

• Corrigan, J.A. & Schutte, N.S. (2023) The Relationships between the Hope Dimensions of Agency Thinking and Pathways Thinking With Depression and Anxiety: a Meta-Analysis. International Journal of Applied Positive Psychology.
• Leshem, O.A. & Halperin, E. (2020) Hope During Conflict. Historical and Multidisciplinary Perspectives on Hope.

H-546: Gender discrimination in the workplace

• Parker, K. (2018) "Women in majority-male workplaces report higher rates of gender discrimination." Pew Research Center. https://www.pewresearch.org/short-reads/2018/03/07/women-in-majority-male-workplaces-report-higher-rates-of-gender-discrimination/

H-547: Gender differences in the use of language

• Leaper, C. & Robnett, R.D. (2011) Women Are More Likely Than Men to Use Tentative Language, Aren’t They? A Meta-Analysis Testing for Gender Differences and Moderators. Psychology of Women Quarterly.

H-548: Difference in communication styles between men and women

• Tannen, D. (1995) "Talking From 9 To 5." Harper Paperbacks.

H-549: Using allyship to fight discrimination

• Warren, M.A., Sekhon, T. & Waldrop, R.J. (2022) Highlighting Strengths in Response to Discrimination: Developing and Testing an Allyship Positive Psychology Intervention. International Journal of Wellbeing.
• Warren, M.A., Winkelman, K.M., & Waldrop, R.J. (2022) Emotion management by organizational leaders who confront prejudice: Exploring emotion and social regulation of allies. Advancing Interpersonal Emotion Regulation and Social Regulation.

H-550: Dominant behavior in women viewed more negatively than in men

• Williams, M.J., & Tiedens, L.Z. (2016) The subtle suspension of backlash: A meta-analysis of penalties for women’s implicit and explicit dominance behavior. Psychological Bulletin.