На стрессе. 5 шагов к жизни без выгорания и нервных перегрузок - Адити Неруркар

14. Joe Gramigna, “Adults’ Unmet Mental Health Care Need Has Increased Since Onset of COVID-19 Pandemic,” Helio Psychiatry, April 1, 2021, https://www.healio.com/news/psychiatry/20210401/adults-unmet-mental-health-care-need-has-increased-since-onset-of-covid19-pandemic; Anjel Vahratian, Emily P. Terlizzi, Maria A. Villarroel et al., “Mental Health in the UnitedStates: New Estimates from the National Center for Health Statistics,” September23, 2020, https://www.cdc.gov/nchs/data/events/nhis-mental-health-webinar-2020–508.pdf.

15. “Pandemic Parenting: Examining the Epidemic of Working Parental Burnout and Strategies to Help,” Office of the Chief Wellness Officer and Collegeof Nursing, The Ohio State University, May 2022, https://wellness.osu.edu/sites/default/files/documents/2022/05/OCWO_ParentalBurnout_3674200_Report_FINAL.pdf.

16. Kristy Threlkeld, “Employee Burnout Report: COVID-19’s Impact and 3 Strategies to Curb It,” Indeed.com, March 11, 2021, https://www.indeed.com/lead/preventing-employee-burnout-report.

17. Aditi Nerurkar, Asaf Bitton, Roger B. Davis et al., “When Physicians Counsel About Stress: Results of a National Study,” JAMA Internal Medicine 173, no. 1 (2013): 76–77, https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1392494.

Глава 2. Что мозг думает о стрессе

1. Aditi Nerurkar, “The Trauma of War on Ukrainian Refugees,” Forbes.com, March 4, 2022, https://www.forbes.com/sites/aditinerurkar/2022/03/04/the-psychology-of-the-refugee-experience-ukraine/?sh=52a42b9668dd.

2. Bill Hathaway, “Yale Researchers Find Where Stress Lives,” YaleNews, May 27, 2020, https://news.yale.edu/2020/05/27/yale-researchers-find-where-stress-lives; Elizabeth V. Goldfarb, Monica D. Rosenberg, Dongju Seo, R. Todd Constable, and Rajita Sinha, “Hippocampal Seed Connectome-Based Modeling Predicts the Feeling of Stress,” Nature Communications 11 (2020): 2650, https://www.nature.com/articles/s41467–020–16492–2.

3. Aditi Nerurkar, “Meditation vs. Medication: Which Should You Choose?”HuffPost.com, last updated July 30, 2013, https://www.huffpost.com/entry/benefits-of-meditation_b_820177.

4. Thomas H. Holmes and Richard H. Rahe, “The Social Readjustment Rating Scale,” Journal of Psychosomatic Research 11, no. 2 (August 1967): 213–18, https://www.sciencedirect.com/science/article/abs/pii/0022399967900104?via%3Dihub.

5. Peter A. Noone, “The Holmes – Rahe Stress Inventory,” Occupational Medicine 67, no. 7 (October 2017): 581–82, https://academic.oup.com/occmed/article/67/7/581/4430935.

6. Gretchen Rubin, “What You Do Every Day Matters More Than What You Do Once in a While,” The Happiness Project, November 7, 2011, https://gretchenrubin.com/articles/what-you-do-every-day-matters-more-than-what-you-do-once-in-a-while/.

Глава 3. Первая перезагрузка

1. The originator of this model is unknown though many similar models appear across the internet. See, for instance, Robby Berman, “Who Do You Want to Be During COVID-19?: One Woman’s Viral Roadmap from Fear to Learning to Growth,” BigThink.com, April 30, 2020, https://bigthink.com/health/covid-graphic-growth-zones/.

2. Jon Kabat-Zinn, Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness (New York: Bantam, 2013), xlix.

3. Thomas Oppong, “The Only Time You Are Actually Growing Is When You’re Uncomfortable,” CNBC.com, August 13, 2017, https://www.cnbc.com/2017/08/11/the-only-time-you-are-actually-growing-is-when-youre-uncomfortable.html.

4. Kaitlin Woolley and Ayelet Fishbach, “Motivating Personal Growth by Seeking Discomfort,” Psychological Science 33, no. 4 (2022): 510–23, https://journals.sagepub.com/doi/10.1177/09567976211044685; Kira M. Newman, “Embracing Discomfort Can Help You Grow,” Greater Good Magazine, May 3, 2022, https://greatergood.berkeley.edu/article/item/embracing_discomfort_can_help_you_grow.

5. Laurie Santos, “Philosophy – Happiness 5: How Well Can We Predict Our Feelings,” Wireless Philosophy, November 9, 2021, YouTube, https://www.youtube.com/watch?v=oB_i5E4fLB4.

6. Christina Armenta, Katherine Jacobs Bao, Sonja Lyubomirsky et al., “Chapter 4—Is Lasting Change Possible? Lessons from the Hedonic Adaptation Prevention Model,” in Stability of Happiness, eds. Kennon M. Sheldon and Richard E. Lucas (Cambridge, MA: Academic Press, 2014): 57–74, https://www.sciencedirect.com/science/article/abs/pii/B9780124114784000047.

7. Armenta et al., “Is Lasting Change Possible?” 57–74.

8. Eudaimonic is derived from the Greek word eudaimonia, which is defined as “the condition of human flourishing or of living well. The highest human good.” “Eudaimonia,” Britannica, last updated September 11, 2023, https://www.britannica.com/topic/eudaimonia

9. Barbara L. Fredrickson, Karen M. Grewen, Kimberly A. Coffey et al., “A Functional Genomic Perspective on Human Well-Being,” PNAS110, no. 33 (July 2013): 13684–89, https://www.pnas.org/doi/abs/10.1073/pnas.1305419110.

10. “Positive Psychology Influences Gene Expression in Humans, Scientists Say,”Sci.News, August 12, 2013, https://www.sci.news/othersciences/psychology/science-positive-psychology-gene-expression-humans-01305.html.

11. Lauren C. Howe and Kari Leibowitz, “Can a Nice Doctor Make Treatments More Effective?” New York Times, January 22, 2019, https://www.nytimes.com/2019/01/22/well/live/can-a-nice-doctor-make-treatments-more-effective.html; Kari A. Leibowitz, Emerson J. Hardebeck, J. Parker Goyer, and Alia J. Crum, “Physician Assurance Reduces Patient Symptoms in US Adults: An Experimental Study,” Journal of General Internal Medicine 33(2018): 2051–52, https://link.springer.com/article/10.1007/s11606–018–4627-z.

12. Karen Weintraub, “Growing Tumors in a Dish, Scientists Try to PersonalizePancreatic Cancer Treatment,” Stat, October 4, 2019, https://www.statnews.com/2019/10/04/pancreatic-cancer-tumors-in-a-dish/.

13. Luigi Gatto, “Serena Williams: ‘I Am a Strong Believer in Visualization,’ ”Tennis World, April 27, 2019, https://www.tennisworldusa.org/tennis/news/Serena_Williams/69764/serena-williams-i-am-a-strong-believer-in-visualization-/; Carmine Gallo, “3 Daily Habits of Peak Performers, According to Michael Phelps’ Coach,” Forbes.com, May 24, 2016, https://www.forbes.com/sites/carminegallo/2016/05/24/3-daily-habits-of-peak-performers-according-to-michael-phelps-coach/?sh=79fb95f0102c; Melissa Rohlin, “Phil Jackson and Doc Rivers Use Visualization to Help Their Players,” Los Angeles Times, October 9, 2014, https://www.latimes.com/sports/sportsnow/la-sp-sn-doc-rivers-clippers-champions-20141009-story.html.

Глава 4. Вторая перезагрузка

1. “How Much Time on Average Do You Spend on Your Phone on a Daily Basis?” Statista.com, 2021, https://www.statista.com/statistics/1224510/time-spent-per-day-on-smartphone-us/; Michael Winnick, “Putting a Finger on Our Phone Obsession,” dscout.com, https://dscout.com/people-nerds/mobile-touches.

2. Adrian F. Ward, Kristen Duke, Ayelet Gneezy, and Maarten W. Bos, “Brain Drain: The Mere Presence of One’s Own Smartphone Reduced Available Cognitive Capacity,” Journal of the Association for Consumer Research 2, no. 2 (2012): 140–54, https://www.journals.uchicago.edu/doi/full/10.1086/691462.

3. J. Brailovskaia, J. Delveaux, J. John et al., “Finding the ‘Sweet Spot’ of Smartphone Use: Reduction or Abstinence to Increase Well-Being аnd Healthy Lifestyle?! An Experimental Intervention Study,” Journal of Experimental Psychology: Applied 29, no. 1 (2023): 149–61, https://doi.org/10.1037/xap0000430.

4. “Smartphone Texting Linked to Compromised Pedestrian Safety,” BMJ.com, March 2, 2020, https://www.bmj.com/company/newsroom/smartphone-texting-linked-to-compromised-pedestrian-safety/.

5. “Too Much Screen Time Could Lead to Popcorn Brain,” University of Washington Information School, August 9, 2011, https://ischool.uw.edu/news/2016/12/too-much-screen-time-could-lead-popcorn-brain.

6. Aditi Nerurkar, “The Power of Popcorn Brain,” Thrive Global, https://community.thriveglobal.com/the-power-of-popcorn-brain/.

7. Andrew Perrin and Sara Atske, “About Three-in-Ten U. S. Adults Say They Are ‘Almost Constantly’ Online,” Pew Research Center, March 26, 2021, https://www.pewresearch.org/fact-tank/2021/03/26/about-three-in-ten-u-s-adults-say-they-are-almost-constantly-online/.

8. “2016 Global Mobile Consumer Survey: US Edition,” Deloitte.com, https://www2.deloitte.com/content/dam/Deloitte/us/Documents/technology-media-telecommunications/us-global-mobile-consumer-survey-2016-executive-summary.pdf.

9. Morten Tromholt, “The Facebook Experiment: Quitting Facebook Leads to Higher Levels of Well-Being,” Cyberpsychology, Behavior, and Social Networking 19, no. 11 (November 2016): 661–66, https://pubmed.ncbi.nlm.nih.gov/27831756/.

10. Katie Schroeder, “My Grandma Survived WWII. The War in Ukraine Is Making Her Relive Her Trauma,” LX News, March 16, 2022, https://www.lx.com/russia-ukraine-crisis/my-grandma-survived-wwii-the-war-in-ukraine-is-making-her-relive-her-trauma/50317/.

11. American Psychological Association, “Stress and Sleep,” APA.org, January 1, 2013, https://www.apa.org/news/press/releases/stress/2013/sleep.

12. Jennifer A. Emond, A. James O’Malley, Brian Neelon et al., “Associations Between Daily Screen Time and Sleep in a Racially and Socioeconomically Diverse Sample of US Infants: A Prospective Cohort Study,” BMJ Open 11 (2021): e044525, https://bmjopen.bmj.com/content/11/6/e044525; Hugues Sampasa-Kanyinga, Jean-Philippe Chaput, Bo-Huei Huang et al., “Bidirectional Associations of Sleep and Discretionary Screen Time in Adults: Longitudinal Analysis of the UK Biobank,” Journal of Sleep Research 32, no. 2 (April 2023): e13727, https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.13727.

13. “Always Connected: How Smartphones and Social Keep Us Engaged,” IDC Research Report, 2013, https://www.nu.nl/files/IDC-Facebook%20Always%2Connected%20(1). pdf.

14. Camila Hirotsu, Sergio Tufik, and Monica Levy Andersen, “Interactions Between Sleep, Stress, and Metabolism: From Physiological to Pathological Conditions,” Sleep Science 8, no. 3 (November 2015): 143–52, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688585/.

15. Andy R. Eugene and Jolanta Masiak, “The Neuroprotective Aspects