Рецепт от стресса. 7 дней до легкого принятия трудностей

16. Geoffrey L. Cohen and David K. Sherman, «The Psychology of Change: Self-Affirmation and Social Psychological Intervention,» Annual Review of Psychology 65 (January 2014): 333-71, https://doi.org/10.1146/annurev-psych -010213-115137.

17. Arghavan Salles, Claudia M. Mueller, and Geoffrey L. Cohen, «A Values Affirmation Intervention to Improve Female Residents’ Surgical Performance,» Journal of Graduate Medical Education 8, no. 3 (July 2016): 378-83, https://doi.Org/10.4300/JGME-D-15-00214.l; and J. Parker Goyer, Julio Garcia, Valerie Purdie-Vaughns, Kevin R. Binning, Jonathan E. Cook, Stephanie L. Reeves, Nancy Apfel, Suzanne Taborsky-Barba, David K. Sherman, and Geoffrey L. Cohen. «Self-Affirmation Facilitates Minority Middle Schoolers’Progress along College Trajectories,» Proceedings of the National Academy of Sciences of the United States of America 114, no. 29 (July 2017): 7594-99, https://doi.org/10.1073/pnas.1617923114.

18. J. David Creswell, Suman Lam, Annette L. Stanton, Shelley E. Taylor, Julienne E. Bower, and David K. Sherman. «Does Self-Affirmation, Cognitive Processing, or Discovery of Meaning Explain Cancer-Related Health Benefits of Expressive Writing?» Personal and Social Psychology Bulletin 33, no. 2 (February 2007): 238-50, https://doi.org/10.1177/0146167206294412.

19. Cohen and Sherman, «The Psychology of Change»

20. «Giving Purpose,» www.givingpurpose.org/.

ДЕНЬ 4: тренируйте устойчивость

1. Elissa S. Epel, «The Geroscience Agenda: Toxic Stress, Hormetic Stress, and the Rate of Aging,» Ageing Research Reviews 63 (November 2020): 101167, https://doi.Org/10.1016/j.arr.2020.101167.

2. Caroline Kumsta, Jessica T. Chang, Jessica Schmalz, and Malene Hansen, «Hormetic Heat Stress and HSF-1 Induce Autophagy to Improve Survival and Proteostasis in C. elegansNature Communications 8 (February 15, 2017): 14337, https://doi.org/10.1038/ncommsl4337.

3. David G. Weissman and Wendy Berry Mendes, «Correlation of Sympathetic and Parasympathetic Nervous System Activity during Rest and Acute Stress Tasks,» International Journal of Psychophysiology 162 (April 2021): 60–68, https://doi.Org/10.1016/j.ijpsycho.2021.01.015.

4. Elissa S. Epel, Bruce S. McEwen, and Jeannette R. Ickovics, «Embodying Psychological Thriving: Physical Thriving in Response to Stress,» Journal of Social Issues 54, no. 2 (Summer 1998): 301-22, https://doi.org/10.llll /0022-4537.671998067.

5. Manuel Miicke, Sebastian Ludyga, Flora Colledge, and Markus Gerber, «Influence of Regular Physical Activity and Fitness on Stress Reactivity as Measured with the Trier Social Stress Test Protocol: A Systematic Review,» Sports Medicine 48, no. 11 (November 2018): 2607-22, https://doi.org/10.1007/S40279-018-0979-0.

6. Ethan L. Ostrom, Savannah R. Berry, and Tinna Traustadottir, «Effects of Exercise Training on Redox Stress Resilience in Young and Older Adults,» Advances in Redox Research 2 (July 2021): 10007, https://doi.Org/10.1016/j.arres.2021.100007.

7. Benjamin A. Hives, E. Jean Buckler, Jordan Weiss, Samantha Schilf, Kirsten L. Johansen, Elissa S. Epel, and Eli Puterman, «The Effects of Aerobic Exercise on Psychological Functioning in Family Caregivers: Secondary Analyses of a Randomized Controlled Trial,» Annals of Behavioral Medicine 55, no. 1 (January 2021): 65–76, https://doi.org/10.1093/abm/kaaa031.

8. Hives et al., «The Effects of Aerobic Exercise on Psychological Functioning.»

9. Eli Puterman, Jordan Weiss, Jue Lin, Samantha Schilf, Aaron L. Slusher, Kirsten L. Johansen, and Elissa S. Epel. «Aerobic Exercise Lengthens Telomeres and Reduces Stress in Family Caregivers: A Randomized Controlled Trial-Curt Richter Award Paper 2018,» Psychoneuroendocrinology 98 (December 2018): 245-52, https://doi.Org/10.1016/j.psyneuen.2018.08.002.

10. Matthijs Kox, Monique Stoffels, Sanne P. Smeekens, Nens van Alfen, Marc Gomes, Thijs M. H. Eijsvogels, Maria T. E. Hopman, Johannes G. van der Hoeven, Mihai G. Netea, and Peter Pickkers, «The Influence of Concentration/Meditation on Autonomic Nervous System Activity and the Innate Immune Response: A Case Study,» Psychosomatic Medicine 74, no. 5 (June 2012): 489-94, https://doi.org/10.1097/PSY.0b013e3182583c6d.

11. Matthijs Kox, Lucas T. van Eijk, Jelle Zwaag, Joanne van den Wildenberg, Fred C. G. J. Sweep, Johannes G. van der Hoeven, and Peter Pickkers, «Voluntary Activation of the Sympathetic Nervous System and Attenuation of the Innate Immune Response in Humans,» Proceedings of the National Academy of Sciences of the United States of America 111, no. 20 (May 20,2014): 7379-84, https://doi.org/10.1073/pnas.1322174111.