Рецепт от стресса. 7 дней до легкого принятия трудностей

23. Brian Cooke and Edzard Ernst, «Aromatherapy: A Systematic Review,» British Journal of General Practice 50, no. 455 (June 2000): 493-96, https://bjgp.org/content/50/455/493.1ong; and Hyun-Ju Kang, Eun Sook Nam, Yongmi Lee, and Myoungsuk Kim, «How Strong Is the Evidence for the Anxiolytic Efficacy of Lavender?: Systematic Review and Meta-analysis of Randomized Controlled Trials,» Asian Nursing Research 13, no. 5 (December 2019): 295–305, https://doi.Org/10.1016/j.anr.2019.ll.003.

24. Timothy K. H. Fung, Benson W. M. Lau, Shirley P. C. Ngai, and Hector W. H. Tsang, «Therapeutic Effect and Mechanisms of Essential Oils in Mood Disorders: Interaction between the Nervous and Respiratory Systems,» International Journal of Molecular Sciences 22, no. 9 (May 1, 2021): 4844, https://doi.org/10.3390/ijms22094844.

25. John Muir, Our National Parks (San Francisco: Sierra Club Books, 1991).

26. Shigehiro Oishi, Thomas Talheim, and Minha Lee, «Personality and Geography: Introverts Prefer Mountains,» Journal of Research in Personality 58 (October 2015): 55–68, https://doi.Org/10.1016/j.jrp.2015.07.001.

ДЕНЬ 6: не просто расслабляйтесь… Восстанавливайтесь

1. James Nestor, Breath: The New Science of a Lost Art (New York: Riverhead Books, 2020).

2. Lisa Feldman Barrett, «The Theory of Constructed Emotion: An Active Inference Account of Interoception and Categorization» Social Cognitive and Affective Neuroscience 12, no. 1 (January 2017): 1-23, https://doi.org/10.1093 /scan/nswl54.

3. E. S. Epel, E. Puterman, J. Lin, E. H. Blackburn, P. Y. Lum, N. D. Beckmann, E. E. Schadt et al., «Meditation and Vacation Effects Have an Impact on Disease-Associated Molecular Phenotypes,» Translational Psychiatry 6, no. 8 (August 2016): e880, https://doi.org/10.1038/tp.2016.164.

4. Shannon Harvey, My Year of Living Mindfully (Sydney: Hachette Australia, 2020).

5. Stefanie E. Mayer, Agus Surachman, Arie A. Prather, Eli Puterman, Kevin L. Delucchi, Michael R. Irwin, Andrea Danese, David M. Almeida, and Elissa S. Epel, «The Long Shadow of Childhood Trauma for Depression in Midlife: Examining Daily Psychological Stress Processes as a Persistent Risk Pathway,» Psychological Medicine (March 26, 2021): 1-10, https://doi,org/10.1017/S0033291721000921.

6. Xiaoli Chen, Rui Wang, Phyllis Zee, Pamela L. Lutsey, Sogol Javaheri, Car— mela Alcantara, Chandra L. Jackson, Michelle A. Williams, and Susan Red— line, «Racial/Ethnic Differences in Sleep Disturbances: The Multi-ethnic Study of Atherosclerosis (MESA),» Sleep 38, no. 6 (June 1, 2015): 877-88, https://doi.org/10.5665/sleep.4732.

7. Tricia Hersey, Rest Is Resistance: A Manifesto (New York: Little, Brown Spark, 2022).

8. Nestor, Breath.

9. Patrick McKeown, The Breathing Cure: Develop New Habits for a Healthier, Happier, and Longer Life (New York: Humanix Books, 2021).

10. Andrea Zaccaro, Andrea Piarulli, Marco Laurino, Erika Garbella, Danilo Menicucci, Bruno Neri, and Angelo Gemignani, «How Breath-Control Can Change Your Life: A Systematic Review on Psycho-physiological Correlates of Slow Breathing,» Frontiers in Human Neuroscience 12 (September 7,2018): 353, https://doi.org/10.3389/fnhum.2018.00353.

11. Mikolaj Tytus Szulczewski, «An Anti-hyperventilation Instruction Decreases the Drop in End-Tidal CO, and Symptoms of Hyperventilation during Breathing at 0.1 Hz,» Applied Psychophysiology and Biofeedback 44, no. 3 (September 2019): 247-56, https://doi.org/10.1007/sl0484-019-09438-y; Paul Lehrer, E. Vaschillo, and Bronya Vaschillo, «Resonant Frequency Biofeedback Training to Increase Cardiac Variability: Rationale and Manual for Training,» Applied Psychophysiology and Biofeedback 25, no. 3 (2000): 177–191.

12. Juliana M. B. Khoury, Margo C. Watt, and Kim MacLean, «Anxiety Sensitivity Mediates Relations between Mental Distress Symptoms and Medical Care Utilization during COVID-19 Pandemic,» International Journal of Cognitive Therapy 14, no. 3 (September 2021): 515-36, https://doi.org/10.1007/s41811-021-00113-x.

13. Alicia E. Meuret, Frank H. Wilhelm, Thomas Ritz, and Walton T. Roth, «Feedback of End-Tidal pCO, as a Therapeutic Approach for Panic Disorder,» Journal of Psychiatric Research 42, no. 7 (June 2008): 560-68, https:// doi.org/10.1016/j.jpsychires.2007.06.005.

ДЕНЬ 7: начинайте с наполненности, заканчивайте наполненностью