References
Anxiety
Butler, G., Grey, N., & Hope, T. (2018). Managing your mind (3rd ed.). Oxford University Press. LaFreniere, L. S., & Newman, M. G. (2016). A brief ecological momentary intervention for generalized anxiety disorder: A randomized controlled trial of the Worry Outcome Journal. Depression & Anxiety, 33(9), 829–839. https://doi.org/10.1002/da.22507 Orsillo, S., & Roemer, L. (2005). Acceptance & mindfulness-based approaches to anxiety: conceptualization and treatment. Springer. https://link.springer.com/book/10.1007/b136521 Theodoratou, M., & Argyrides, M. (2024). Neuropsychological insights into coping strategies: Integrating theory and practice in clinical and therapeutic contexts. Psychiatry International, 5(1), 53–73. https://doi.org/10.3390/psychiatryint5010005
Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press. Burns, D. D. (1999). The feeling good handbook. Plume. Hofmann, S., Asnaani, A., Vonk, I., Sawyer, A., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1 Kocovski, N., & Antony, M. (2013). Mindfulness and acceptance-based group therapy for social anxiety disorder: A treatment manual. New Harbinger Publications. Leahy, R. L. (2006). The worry cure: Seven steps to stop worry from stopping you. Harmony Books. https://www.abct.org/books/the-worry-cure-seven-steps-to-stop-worry-from-stopping-you/
Greenberg, L.S. (2015). Emotion-Focused Therapy: Coaching Clients to Work Through Their Feelings. 2nd ed., American Psychological Association, 2015. https://psycnet.apa.org/doi/10.1037/14692-000 Hayes, S., Strosahl, K., & Wilson, K. (2016) Acceptance and Commitment Therapy: The Process and Practice of Mindful Change. 2nd ed., Guilford Press, 2016. Kashdan, T.B. & Rottenberg, J. (2010). Psychological Flexibility as a Fundamental Aspect of Health. Clinical Psychology Review, vol. 30, no. 7, 2010, pp. 865–878. https://doi.org/10.1016/j.cpr.2010.03.001 Lieberman, M., Eisenberger, N., Way, B., & et al. (2007) Putting Feelings into Words: Affect Labeling Disrupts Amygdala Activity in Response to Affective Stimuli. Psychological Science, vol. 18, no. 5, 2007. https://doi.org/10.1111/j.1467-9280.2007.01916.x
Exercise
Konrad, A., Alizadeh, S., Daneshjoo, A. & et al. (2024). Chronic effects of stretching on range of motion with consideration of potential moderating variables: A systematic review with meta-analysis. Journal of Sport and Health Science, 13(2), 103–115. https://doi.org/10.1016/j.jshs.2023.12.001 LeWine, H. (2024). The importance of stretching. Harvard Health Publishing. Apr 17 2024. https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International Journal of Sports Physical Therapy, 7(1), 109–119.
Erickson, K., Voss, M., Prakash, R. & et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017–3022. https://doi.org/10.1073/pnas.1015950108 Harvard Health Publishing. (2021). The benefits of exercise. Harvard Medical School. https://www.health.harvard.edu/exercise-and-fitness/the-benefits-of-exercise Kandola, A., Ashdown-Franks, G., Hendrikse, J. & et al. (2019). Physical activity and anxiety: A systematic review and meta-analysis of prospective cohort studies. American Journal of Preventive Medicine, 57(4), 545–556. National Institutes of Health. (2021). How exercise affects your brain. NIH News in Health. https://newsinhealth.nih.gov/2021/10/how-exercise-affects-your-brain Piercy, K., Troiano, R., Ballard, R. & et al. (2018). The physical activity guidelines for Americans. JAMA, 320(19), 2020–2028. https://doi.org/10.1001/jama.2018.14854
Ezzo, J., Richardson, M., Vickers, A. & et al. (2014). Acupuncture-point stimulation for chemotherapy-induced nausea or vomiting. Cochrane Database of Systematic Reviews, 2014(11), Article CD002285. https://doi.org/10.1002/14651858.CD002285.pub3 Lee, M., Lee, E., Kim, J., & Ernst, E. (2015). Acupressure for symptom management: A systematic review. Journal of Pain and Symptom Management, 50(6), 819–833. https://doi.org/10.1016/j.jpainsymman.2015.06.005 Pilkington, K. (2010). Acupuncture and acupressure for anxiety and depression: A review of the clinical research. Journal of Affective Disorders, 125(1–3), 17–29. https://doi.org/10.1016/j.jad.2009.07.005 Moeini, M., Khadibi, M., Bekhradi, R. & et al. (2019). The effect of acupressure on sleep quality in menopausal women. Sleep and Hypnosis, 21(1), 45–50. https://doi.org/10.5350/Sleep.Hypn.2019.21.0172 Zheng, C., Wang, J., Liu, J. & et al. (2022). Mechanisms of acupoint ST36 in regulating gastrointestinal function and immune response. Frontiers in Physiology, 13, 940189. https://doi.org/10.3389/fphys.2022.940189
Nutrition
American Heart Association. (2024, August 23). Healthy fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats Godman, H. (2012). Lycopene-rich tomatoes linked to lower stroke risk. Harvard Health Publishing. Oct 10 2012. Harvard Health Publishing. (2020). The gut-brain connection. July 18 2020. Mayo Clinic. (2023). Beta-carotene (oral route). Mayo Foundation for Medical Education and Research. Nov 1 2023. Mayo Clinic. (2023). Hydration: Why it’s so important. Mayo Foundation for Medical Education and Research. Terpstra, C. (2022). Eat the rainbow for good health. Mayo Clinic Health System. June 2 2022.
Armstrong, L. E., Ganio, M. S., Casa, D. J. & et al. (2012). Mild dehydration affects mood in healthy young women. Journal of Nutrition, 142(2), 382–388. https://doi.org/10.3945/jn.111.142000 Benton, D., & Young, H. A. (2017). Do dietary supplements improve mental health in adults? Nutrition Research Reviews, 30(1), 1–15. https://doi.org/10.1017/S0954422416000159 Cryan, J. F., O’Riordan, K. J., Cowan, C. S. M. & et al. (2019). The microbiota-gut-brain axis. Physiological Reviews, 99(4), 1877–2013. https://doi.org/10.1152/physrev.00018.2018 Harvard Health Publishing. (2020). Nutritional psychiatry: Your brain on food. Harvard Medical School. Jacka, F. N., Pasco, J. A., Mykletun, A. & et al. (2010). Association of Western and traditional diets with depression and anxiety in women. American Journal of Psychiatry, 167(3), 305–311. https://doi.org/10.1176/appi.ajp.2009.09060881 National Institutes of Health, Office of Dietary Supplements. (2022). Omega-3 fatty acids. U.S. Department of Health & Human Services.
Balance
Brown, B. (2010). The gifts of imperfection: Let go of who you think you're supposed to be and embrace who you are. Hazelden Publishing. Cloud, H., & Townsend, J. (2017). Boundaries: When to say yes, how to say no to take control of your life. Zondervan. Thompson, S. (2025). The science of emotional boundaries: How your brain benefits from setting limits.
Baumeister, R., Bratslavsky, E., Muraven, M., & Tice, D. (1998). Ego depletion: Is the active self a limited resource? Journal of Personality and Social Psychology, 74(5), 1252–1265. https://doi.org/10.1037/0022-3514.74.5.1252 Brown, K. & Ryan, R. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822–848. https://doi.org/10.1037/0022-3514.84.4.822 Kivimäki, M., Jokela, M., Nyberg, S. & et al. (2015). Long working hours and risk of coronary heart disease and stroke: A systematic review and meta-analysis of published and unpublished data. The Lancet, 386(10005), 1739–1746. https://doi.org/10.1016/S0140-6736(15)60295-1 Lally, P., Van Jaarsveld, C., Potts, H., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674 Ma, X., Yue, Z., Gong, Z. & et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874. https://doi.org/10.3389/fpsyg.2017.00874
Bandura, A. (1997). Self-efficacy: The exercise of control. W. H. Freeman. McMains, S. & Kastner, S. (2011). Interactions of top-down and bottom-up mechanisms in human visual cortex. The Journal of Neuroscience, 31(2), 587–597. https://doi.org/10.1523/JNEUROSCI.3766-10.2011 National Association of Productivity & Organizing Professionals. (2018). Organizing statistics. NAPO. https://www.napo.net/page/organizing-statistics Saxbe, D. & Repetti, R. (2010). No place like home: Home tours correlate with daily patterns of mood and cortisol. Personality and Social Psychology Bulletin, 36(1), 71–81. https://doi.org/10.1177/0146167209352864
Gratitude & Self-Care
Allen, A. B., & Leary, M. R. (2010). Self-compassion, stress, and coping. Social and Personality Psychology Compass, 4(2), 107–118. https://doi.org/10.1111/j.1751-9004.2009.00246.x Klimecki, O. M., Leiberg, S., Ricard, M., & Singer, T. (2014). Differential pattern of functional brain plasticity after compassion and empathy training. Social Cognitive and Affective Neuroscience, 9(6), 873–879. https://doi.org/10.1093/scan/nst060 Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and Identity, 2(3), 223–250. https://doi.org/10.1080/15298860309027 Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self‐compassion program. Journal of Clinical Psychology, 69(1), 28–44. https://doi.org/10.1002/jclp.21923
Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2006). Acceptance and commitment therapy: Model, processes and outcomes. Behaviour Research and Therapy, 44(1), 1–25. https://doi.org/10.1016/j.brat.2005.06.006 Kabat-Zinn, J. (1994). Wherever you go, there you are: Mindfulness meditation in everyday life. Hachette Books. Kiken, L. G., Garland, E. L., Bluth, K., Palsson, O. S., & Gaylord, S. A. (2015). From a state to a trait: Trajectories of state mindfulness in meditation during intervention predict changes in trait mindfulness. Personality and Individual Differences, 81, 41–46. https://doi.org/10.1016/j.paid.2014.12.044 Schnitker, S. A., & Emmons, R. A. (2010). Patience as a virtue: Religious and psychological perspectives. Research in the Social Scientific Study of Religion, 21, 177–208. https://doi.org/10.1163/9789004216463_012 Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2010). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 19(2), 597–605. https://doi.org/10.1016/j.concog.2010.03.014
Cahn, B. R., & Polich, J. (2006). Meditation states and traits: EEG, ERP, and neuroimaging studies. Psychological Bulletin, 132(2), 180–211. https://doi.org/10.1037/0033-2909.132.2.180 Desbordes, G., Negi, L. T., Pace, T. W. W., Wallace, B. A., Raison, C. L., & Schwartz, E. L. (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, 6, 292. https://doi.org/10.3389/fnhum.2012.00292 Goyal, M., Singh, S., Sibinga, E. & et al. (2014). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357–368. https://doi.org/10.1001/jamainternmed.2013.13018 Hölzel, B. K., Carmody, J., Vangel, M. & et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36–43. https://doi.org/10.1016/j.pscychresns.2010.08.006 Tang, Y.-Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225. https://doi.org/10.1038/nrn3916
Sleep
Dolbier, C. L., & Rush, T. E. (2012). Efficacy of abbreviated progressive muscle relaxation in a high-stress college sample. International Journal of Stress Management, 19(1), 48–68. https://doi.org/10.1037/a0027326 National Center for Complementary and Integrative Health. (2021). Relaxation techniques for health. U.S. Department of Health and Human Services. Simon, K., Geissler, J., Riedl, R. & et al. (2022). Progressive muscle relaxation increases slow-wave sleep during a daytime nap. Journal of Sleep Research, 31(6), e13635. https://doi.org/10.1111/jsr.13635
Dusang, K. (2019, May 9). How stress can affect your sleep. Baylor College of Medicine. https://www.bcm.edu/news/how-stress-can-affect-your-sleep Mayo Clinic. (2018). Psychophysiologic insomnia [PDF]. Cancer Education. https://www.mayoclinic.org/documents/psychophysiologic-insomnia/doc-20485017 Mayo Clinic. (2025). Insomnia: Symptoms and causes, diagnosis and treatment. Mayo Foundation for Medical Education and Research. https://www.mayoclinic.org/diseases-conditions/insomnia/symptoms-causes/syc-20355167 Scott, E. (2023, December 19). How to deal with stress insomnia. Verywell Mind. https://www.verywellmind.com/how-to-deal-with-stress-insomnia-5210125
Bischoff, S. C. (2011). “Gut health”: A new objective in medicine? BMC Medicine, 9(1), 24. https://doi.org/10.1186/1741-7015-9-24 Cryan, J. F., O’Riordan, K. J., Sandhu, K. & et al. (2019). The microbiota-gut-brain axis. Physiological Reviews, 99(4), 1877–2013. https://doi.org/10.1152/physrev.00018.2018 Hill, C., Guarner, F., Reid, G. & et al. (2014). Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 11(8), 506–514. https://doi.org/10.1038/nrgastro.2014.66 Lang, J. M., Allen, J. H., & Frost, G. (2022). Exercise and gut microbiome: A review of the evidence. Journal of the International Society of Sports Nutrition, 19(1), 17. https://doi.org/10.1186/s12970-022-00467-3 Rinninella, E., Raoul, P., Cintoni, M. & et al. (2019). What is the healthy gut microbiota composition? A changing ecosystem across age, environment, diet, and diseases. Microorganisms, 7(1), 14. https://doi.org/10.3390/microorganisms7010014 Voreades, N., Kozil, A., & Weir, T. L. (2014). Diet and the development of the human intestinal microbiome. Frontiers in Microbiology, 5, 494. https://doi.org/10.3389/fmicb.2014.00494
Stress
American Psychological Association. (2023). Stress effects on the body. https://www.apa.org/topics/stress/body McEwen, B. S. (1998). Protective and damaging effects of stress mediators. The New England Journal of Medicine, 338(3), 171–179. https://doi.org/10.1056/NEJM199801153380307 Sapolsky, R. M. (2004). Why zebras don’t get ulcers (3rd ed.). Holt Paperbacks.
Allen, T. D., Johnson, R. C., Kiburz, K. M., & Shockley, K. M. (2013). Work–family conflict and flexible work arrangements: Deconstructing flexibility. Personnel Psychology, 66(2), 345–376. https://doi.org/10.1111/peps.12012 Creswell, J. D. (2017). Mindfulness interventions. Annual Review of Psychology, 68, 491–516. https://doi.org/10.1146/annurev-psych-042716-051139 Maslach, C. (2016). Burnout: The cost of caring. Malor Books. Melamed, S., Shirom, A., Toker, S., Berliner, S., & Shapira, I. (2006). Burnout and risk of cardiovascular disease: Evidence, possible causal paths, and promising research directions. Psychological Bulletin, 132(3), 327–353. https://doi.org/10.1037/0033-2909.132.3.327 Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: A meta-analytic study of 30 years of inquiry. Psychological Bulletin, 130(4), 601–630. https://doi.org/10.1037/0033-2909.130.4.601