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
Fernandez-Rodriguez, R., Alvarez-Buena, C., Ferri-Morales, A., et. al. (2021). Pilates improves physical performance and decreases risk of falls in older adults: a systematic review and meta-analysis. Physiotherapy Journal, Vol 112, Sept 2021. Parveen, A., Kalra, S. & Jain, S., (2023). Effects of Pilates on health and well-being of women: a systematic review. Bulletin of Faculty of Physical Therapy. May 30, 2023. Ogle, M. (2020). Biography of Joseph Pilates, Exercise Pioneer. VerwellFit. Dec 30, 2020. Longo, D. (2020). The Art of Control. Integrated Fitness. May 23, 2020.
Lifestyle
Bedosky, L. & Laube, J. (2022). What is Qi Gong? A beginner’s guide to this energetic movement practice. Everyday Health. June 17, 2022. Cleveland Clinic. (2025). An Introduction to Qigong. June 13, 2025. Holden, L. & Meyer, L. (2018). History of Qi Gong. Holden Qi Gong. June 5, 2018. Mitchell, R., (2022). The Ancient Chinese Healing Art of Qi Gong. Ancient Origins. Sept 12, 2022. NMJ Contributors. (2014). An Evidence-based Review of Qi Gong by the Natural Standard Research Collaboration. Natural Medicine Journal. Jan 16, 2014.
Doğan, M. (2018). The effect of reiki on pain: A meta-analysis. Complementary therapies in clinical practice. Bedosky, L. (2023). Reiki for beginners FAQs: Everything you need to know to get started. Everyday Health. July 19, 2023. Midilli, R. & Eser, I. (2015). Effects of reiki on post-cesarean delivery pain, anxiety, and hemodynamic parameters: a randomized, controlled clinical trial. Pain Management Nursing. June 2015.
Davidson, K. (2025). What are the Ayurveda doshas? Vata, Kapha, and Pitta Explained. Healthline. June 2, 2025. Eliopoulos, C. (2017). Invitation to Holistic Health: A Guide to Living a Balanced Life (4th ed.) Burlington, MA: Jones & Bartlett Learning Publishing. Yu, S., Zhang, C., Xiaodong, L. (2021). Traditional medicine in India. Journal of Traditional Chinese Medicinal Sciences. Nov 2021. Rao, V., Armour, M., Patwardhan, K., Cheema, B., and et al (2023). Scoping Review of Ayurveda Studies in Women with Polycystic Ovary Syndrome. Martinus, C. (2018). Teen Yoga For Yoga Therapists: A Guide to Development, Mental Health and Working with Common Teen Issues. Jessica Kingsley Publishers.
Ingendoh, Ruth Maria et al. “Binaural beats to entrain the brain? A systematic review of the effects of binaural beat stimulation on brain oscillatory activity, and the implications for psychological research and intervention.” PloS one vol. 18,5 e0286023. 19 May. 2023, Askarpour H, Mirzaee F, Habibi F, Pourfridoni M. Binaural Beats’ Effect on Brain Activity and Psychiatric Disorders: A Literature Review . Open Public Health J, 2024. Plitkins, Michael (2022) Think You’ve Heard It All? New Research Into The Science of Sound Proves Otherwise. Forbes. Dec 21, 2022. Morgan, Kendall K. 2025. What are binaural beats? May 9, 2025.
Jagim, Andrew. “Can Taking a Cold Plunge after Your Workout Be Beneficial?” Mayo Clinic Health System, 30 Jan. 2024 Keer, Lauren. “Infrared Saunas and Cold Plunges: Is Everything Old New Again?” Massachusetts General Hospital, 27 Mar. 2024. Mayo Clinic. “What Is an Infrared Sauna? Does It Have Health Benefits?” Mayo Clinic, 13 Sept. 2024. Tsai, Shun-Rung, and Michael R. Hamblin. “Biological Effects and Medical Applications of Infrared Radiation.” Journal of Photochemistry and Photobiology B: Biology, vol. 170, 2017.
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.
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.
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
Hackensack Meridian Health. (2023). 5 mental health benefits of decluttering. Hackensack Meridian Health. Dec 12, 2023. Psychology Today. (2023). The many mental benefits of decluttering. Psychology Today. Feb 15, 2023. Real Simple. (2024). The “Call Your Mother” decluttering method. Real Simple. Dec, 2024. 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. 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.
Growth & Self-Care
Cleveland Clinic. (2021). 11 Essential Oils: Their Benefits and How to Use Them. Dec 14, 2021. Vora, L., Gholap, A., Hatvate, N., et al. (2024). Essential oils for clinical aromatherapy: a comprehensive review. Science Direct. Apr 17, 2024. Cronkleton, E. (2024). Aromatherapy Uses and Possible Benefits. Healthline. Sept 27, 2024. Lee, C., Vo, T., Wee, Y., et al. (2021). The Adverse Impact of Incense Smoke on Human Health: From Mechanisms to Implications. Journal of Inflammation Research, 14, 5451-5472. The Spiritual Use of Incense. (2024). Sacred Source.
Van Caenegem, et al., (2024). Multisensory approach in Mental Imagery: ALE meta-analyses comparing Motor, Visual and Auditory Imagery. Neuroscience & Biobehavioral Reviews. July 5, 2024. Globokar, L. (2020). The Power of Visualization and How to Use It. Forbes. Mar 5, 2020. Quinn, E. (2021). How Imagery and Visualization Can Improve Athletic Performance. Verwell Fit. Ranganathan, Vinoth K et al. “From mental power to muscle power--gaining strength by using the mind.” Neuropsychologia vol. 42,7 (2004): 944-56.
Deng, G. E., & Cassileth, B. R. (2019). Integrative Medicine Therapies for Pain Management in Cancer Patients. PMC6777858. Mayo Clinic. (2025). Integrative Medicine. Mayo Clinic. Aug 223, 2025. AWCIMagazine. (2024). What Is Integrative Medicine? Andrew Weil Center for Integrative Medicine. April 4, 2024. Cronkleton, E. (2023). Conventional vs complementary medicine: Differences. Medical News Today. Sept 24, 2023. National Center for Complementary and Integrative Health (NCCIH). (2024). Complementary, Alternative, or Integrative Health: What's In a Name?
Ezzo, J., Richardson, M., Vickers, A. & et al. (2014). Acupuncture-point stimulation for chemotherapy-induced nausea or vomiting. Cochrane Database of Systematic Reviews, 2014. Lee, M., Lee, E., Kim, J., & Ernst, E. (2015). Acupressure for symptom management: A systematic review. Journal of Pain and Symptom Management. 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. Memorial Sloan Kettering Cancer Center. (2023). Acupressure for Pain and Headaches.
Henry Ford Health. (2025). Want to get more done? Take a microbreak. Oct 9, 2025. Heywood, A. (2025). How microbreaks improved my health. Healthline . Mar 31, 2025. Leech, J. (2019). Is sitting too much bad for your health? Healthline. June 19, 2019.
Mindfulness & Compassion
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
Hirshkowitz, Max, et al. “National Sleep Foundation’s Sleep Time Duration Recommendations.” Sleep Health. National Institutes of Health. “Your Guide to Healthy Sleep.” National Heart, Lung, and Blood Institute, August 2011. Walker, Matthew. Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner, 2017. Worley S. L. (2018). The Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep Research. P & T : a peer-reviewed journal for formulary management.
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
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
Khir, M., et al. (2024). Efficacy of Progressive Muscle Relaxation in Adults for Stress, Anxiety, and Depression: A Systematic Review. Psychology Research and Behavior Management, vol. 17, 2024. National Center for Complementary and Integrative Health (NCCIH). Stress. NCCIH, 2024. MacDonald, A. (2010). Using the Relaxation Response to Reduce Stress. Harvard Health Publishing, 10 Nov. 2010. Harvard Health.
Harvard Health Publishing (2024). Relaxation Techniques: Breath Control Helps Quell Errant Stress Response. Harvard Health, July 24, 2024. Jerath, R., Edry, J., Barnes, V., et. al. (2006). Physiology of Long Pranayamic Breathing: Neural Respiratory Elements May Provide a Mechanism That Explains How Slow Deep Breathing Shifts the Autonomic Nervous System. Medical Hypotheses, 67(3). 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, vol. 8, 2017. Mayo Clinic. “Diaphragmatic Breathing.” Mayo Clinic Health System, 2021. National Center for Complementary and Integrative Health. “Relaxation Techniques for Health.” NCCIH, 2016.