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

18. “State of Remote Work 2021,” OwlLabs.com, https://owllabs.com/state-of-remote-work/2021/.

19. Ben Wigert and Jessica White, “The Advantages and Challenges of Hybrid Work,” Workplace, Gallup.com, September 14, 2022, https://www.gallup.com/workplace/398135/advantages-challenges-hybrid-work.aspx.

20. “The Future of Work: Productive Anywhere,” Accenture.com, May 2021, https://www.accenture.com/_acnmedia/PDF-155/Accenture-Future-Of-Work-Global-Report.pdf#zoom=40.

21. Neha Chaudhary, “Rituals Keep These Athletes Grounded. They Can Help Parents, Too,” New York Times, July 6, 2020, https://www.nytimes.com/2020/07/06/parenting/rituals-pandemic-kids-athletes.html.

22. Chaudhary, “Rituals Keep These Athletes Grounded. They Can Help Parents, Too.”

Глава 7. Пятая перезагрузка

1. Desiree Dickerson, “The Inner Critic,” accessed October 4, 2023, https://www.massgeneral.org/assets/mgh/pdf/faculty-development/career-advancement-resources/promotion-cv/theinnercritic.pdf.

2. Michael Bergeisen, “The Neuroscience of Happiness,” Greater Good, September 22, 2010, https://greatergood.berkeley.edu/article/item/the_neuroscience_of_happiness.

3. Allen Summer, “The Science of Gratitude,” Greater Good Science Center at UC Berkeley, John Templeton Foundation, May 2018, https://ggsc.berkeley.edu/images/uploads/GGSC-JTF_White_Paper-Gratitude-FINAL.pdf.

4. Nathan T. Deichert, Micah Prairie Chicken, and Lexus Hodgman, “Appreciation of Others Buffers the Associations of Stressful Life Events with Depressive and Physical Symptoms,” Journal of Happiness Studies 20, no. 4 (2019): 1071–88, https://link.springer.com/article/10.1007/s10902–018–9988–9; Erin M. Fekete and Nathan T. Deichert, “A Brief Gratitude Writing Intervention Decreased Stress and Negative Affect During the COVID-19Pandemic,” Journal of Happiness Studies 23, no. 6 (2022): 2427–48, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8867461/.

5. Rick Hanson, “Do Positive Experiences ‘Stick to Your Ribs’?” Take in the Good, July 30, 2018, https://www.rickhanson.net/take-in-the-good/; Rick Hanson, Shauna Shapiro, Emma Hutton-Thamm et al., “Learning to Learn from Positive Experiences,” The Journal of Positive Psychology 18, no. 1 (2023): 142–53, https://www.tandfonline.com/doi/full/10.1080/17439760.2021.2006759; Joshua Brown and Joel Wong, “How Gratitude Changes You and Your Brain,” Greater Good Magazine, June 6, 2017, https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain.

6. Hanson et al., “Learning to Learn.”

7. Rick Hanson, Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence (New York: Harmony Books, 2013), 10, 70.

8. Y. Joel Wong, Jesse Owen, Nicole T. Gabana et al., “Does Gratitude Writing Improve the Mental Health of Psychotherapy Clients? Evidence from a Randomized Controlled Trial,” Psychotherapy Research 28, no. 2 (2018): 192–202, https://doi.org/10.1080/10503307.2016.1169332.

9. Brown and Wong, “How Gratitude Changes You and Your Brain.”

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

11. Charles Mandel, “High Rate of Mental Health Conditions in Women Entrepreneurs ‘Alarming,’ Reports Flik Study,” Betakit, August 30, 2021, https://betakit.com/high-rate-of-mental-health-conditions-in-women-entrepreneurs-alarming-reports-flik-study/#:~: text=More%20than%20half%20of%20women, during%20rounds%20of%20seed%20funding.

12. Pam A. Mueller and Daniel M. Oppenheimer, “The Pen Is Mightier than the Keyboard: Advantages of Longhand Over Laptop Note Taking,” Psychological Science 25, no. 6 (2014): 1159–68, https://journals.sagepub.com/doi/10.1177/0956797614524581; Keita Umejima, Takuya Ibaraki, Takahiro Yamazaki, and Kuniyoshi L. Sakai, “Paper Notebooks vs. Mobile Devices: Brain Activation Differences During Memory Retrieval,” Frontiers in Behavioral Neuroscience 15 (2021), March 19, 2021, https://www.frontiersin.org/articles/10.3389/fnbeh.2021.634158/full.

13. James W. Pennebaker and John F. Evans, Expressive Writing: Words That Heal (Enumclaw, WA: Idyll Arbor, Inc., 2014); James W. Pennebaker and Sandra K. Beall, “Confronting a Traumatic Event: Toward an Understanding of Inhibition and Disease,” Journal of Abnormal Psychology 95, no. 3 (1986): 274–81, https://doi.org/10.1037/0021–843X.95.3.274.

14. James W. Pennebaker, “Writing About Emotional Experiences as a Therapeutic Process,” Psychological Science 8, no. 3 (May 1997): 162–66, https://doi.org/10.1111/j.1467–9280.1997.tb00403.x.

15. Pennebaker, “Writing About Emotional Experiences as a Therapeutic Process.”

16. Bronnie Ware, The Top Five Regrets of the Dying: A Life Transformed by the Dearly Departing (Carlsbad, CA: Hay House, 2011).

17. Christopher Farrell, “Working Longer May Benefit Your Health,” New York Times, March 3, 2017, https://www.nytimes.com/2017/03/03/business/retirement/working-longer-may-benefit-your-health.html.

18. Liz Mineo, “Good Genes Are Nice, but Joy Is Better,” Harvard Gazette, April 11, 2017, https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/.

19. Julie C. Bowker, Miriam T. Stotsky, and Rebecca G. Etkin, “How BIS/BAS and Psycho-Behavioral Variables Distinguish Between Social Withdrawal Subtypes During Emerging Adulthood,” Personality and Individual Differences 119 (December 1, 2017): 283–88, https://doi.org/10.1016/j.paid.2017.07.043; Zaria Gorvett, “How Solitude and Isolation Can Affect Your Social Skills,” BBC.com, October 23, 2020, https://www.bbc.com/future/article/20201022-how-solitude-and-isolation-can-change-how-you-think.

20. Marta Zaraska, “With Age Comes Happiness: Here’s Why,” ScientificAmerican.com, November 1, 2015, https://www.scientificamerican.com/article/with-age-comes-happiness-here-s-why/.

21. Attributed to actress Sophia Bush, who posted this quotation on the Internet in 2015.

Глава 8. Ускоренный путь

1. J. O. Prochaska and C. C. DiClemente, “Stages and Processes of Self-Change of Smoking: Toward an Integrative Model of Change,” Journal of Consulting and Clinical Psychology, 1983, https://psycnet.apa.org/doi/10.1037/0022–006X.51.3.390; J. O. Prochaska, C. C. DiClemente, and J. C. Norcross, “In Search of How People Change: Applications to Addictive Behaviors,” American Psychologist 47, no. 9 (1992): 1102–14, https://pubmed.ncbi.nlm.nih.gov/1329589/; Nahrain Raihan and Mark Cogburn, Stages of Change Theory (Treasure Island, FL: StatePearls Publishing, 2023), https://www.ncbi.nlm.nih.gov/books/NBK556005/; Lela Moore, “Shifting Behavior with the ‘Stages of Change,’ ” PsychCentral, September 14, 2021, https://psychcentral.com/lib/stages-of-change.

2. “The Hare and the Tortoise,” The Aesop for Children, https://read.gov/aesop/025.html.

3. Phillippa Lally, Cornelia H. M. van Jaarsveld, Henry W. W. Potts, and Jane Wardle, “How Are Habits Formed: Modelling Habit Formation in the Real World,” European Journal of Social Psychology 40, no. 5 (October 2010): 998–1009, https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674.

4. Kristin Neff and Christopher Germer, “Self-Compassion and Psychological Well-Being,” in Oxford Handbook of Compassion Science, ed. E. Seppälaä et al. (Oxford: Oxford Univ. Press, 2017).

5. Jeffrey J. Kim, Stacey L. Parker, James R. Doty et al., “Neurophysiological and Behavioural Markers of Compassion,” Scientific Reports 10 (2020): 6789, https://doi.org/10.1038/s41598–020–63846–3.

6. Fernanda B. C. Pires, Shirley S. Lacerda, Joana B. Balardin et al., “Self-Compassion Is Associated with Less Stress and Depression and Greater Attention and Brain Response to Affective Stimuli in Women Managers,” BMC Womens Health 18, no. 1 (November 2018): 195, https://pubmed.ncbi.nlm.nih.gov/30482193/.

7. Neff and Germer, “Self-Compassion and Psychological Well-Being,” 376.

8. Neff and Germer, “Self-Compassion and Psychological Well-Being,”376.

9. Jon Kabat-Zinn, Mindfulness for Beginners: Reclaiming the Present Moment – and Your Life, CD (Boulder, CO: Sounds True, 2012).

Примечания

1

Автор имеет в виду гормон стресса кортизол, уровень которого физиологически высокий утром. Он обеспечивает легкое и быстрое пробуждение и активность в течение дня. – Прим. науч. ред.

2

Врачи после ночного дежурства не имеют права уйти домой и остаются на полный рабочий день. Это международная проблема. – Прим. науч. ред.

3

Норма времени на прием одного пациента у врача-терапевта в поликлинике – 15 минут, повторный прием – 10 минут. Приказ Минздрава РФ от 02.06.2015 № 290н, от 19.12.2016 № 973н, от 06.08.2020 № 973н. – Прим. науч. ред.

4

Термин автора. Нормальный стресс – защитная реакция организма на внешние или внутренние угрозы, задача которой – восстановить гомеостаз (баланс) в организме. Нездоровый стресс не только не восстанавливает баланс, но и сам по себе ведет к нарушению функций органов и