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Oto sześć stylów miłości – sprawdź jak kochasz Ty!
[1] Lee, J. A. (1977). A typology of styles of loving. Personality and Social Psychology Bulletin
[2] Davis, K. E., & Latty-Mann, H. (1987). Love styles and relationship quality: A contribution to validation. Journal of Social and Personal Relationships
[3] Fricker, J., & Moore, S. (2002). Relationship satisfaction: The role of love styles and attachment styles. Current Research in Social Psychology
[4] Levy, M. B., & Davis, K. E. (1988). Love Styles and attachment styles compared: Their relations to each other and to various relationship characteristics. Journal of social and Personal Relationships
[5] Mallandain, I., & Davies, M. F. (1994). The colours of love: Personality correlates of love styles.
inspiracja:
Psych2Go, YouTube: „The 6 Love Styles and How to Understand Yours”
3 etapowe podejście do stresu wg Państwa Crum
[1] https://mbl.stanford.edu/publications (dostęp: 26.02.2022)
[2] https://journals.sagepub.com/doi/abs/10.1111/j.1467-9280.2007.01916.x (dostęp: 26.02.2022)
[3] https://www.takingcharge.csh.umn.edu/become-aware-your-stressors-and-reactions (dostęp: 26.02.2022)
[4] https://www.nytimes.com/2020/04/01/well/mind/coronavirus-stress-management-anxiety-psychology.html (dostęp: 26.02.2022)
[5] https://www.ncbi.nlm.nih.gov/pubmed/26020552 (dostęp 26.02.2022)
[6] Ingram R.E., Luxton D.D. Development of Psychopathology: A Vulnerability-Stress Perspective. SAGE Publications; Thousand Oaks, CA, USA: 2005. Vulnerability-stress models; pp. 32–46.
[7] Harkness K.L., Hayden E.P. The Oxford Handbook of Stress and Mental Health. Oxford University Press; Oxford, UK: 2018.
[8] twierdzenie pochodzi od autorów, ale wypowiada się o tym również ta literatura: Dienstbier, R. A. (1989). Arousal and physiological toughness: Implications for mental
and physical health. Psychological Review, 96(1), 84-100. oraz Epel, E. S., McEwen, B. S., & Ickovics, J. R. (1998). Embodying psychological thriving:
Physical thriving in response to stress. Journal of Social Issues, 54(2), 301-322.
[9] Gross J.J. The emerging field of emotion regulation: An integrative review. Rev. Gen. Psychol. 1998;2:271–299. doi: 10.1037/1089-2680.2.3.271.
[10] Koole S.L., Aldao A. Handbook of Self-Regulation: Research, Theory and Applications. Guilford Publications; New York, NY, USA: 2016. The self-regulation of emotion: Theoretical and empirical advances; pp. 24–41.
pomocnicze:
https://www0.gsb.columbia.edu/mygsb/faculty/research/pubfiles/6010/II%2043%20Crum%20Lyddy.pdf
https://www.tandfonline.com/doi/abs/10.1080/10615806.2016.1275585?journalCode=gasc20
To, że kiedyś ktoś Cię skrzywdził, nie daje Ci przyzwolenia do krzywdzenia innych
[1] https://www.psychologytoday.com/intl/blog/hope-relationships/201602/9-ways-respond-when-someone-hurts-you
[2] https://www.betterhelp.com/advice/relations/5-steps-to-help-you-get-through-when-people-hurt-you/
[3] https://hackspirit.com/how-to-deal-with-someone-who-hurt-you-emotionally/
[4] https://www.verywellmind.com/forgiveness-and-letting-go-in-marriage-2300611
[5]Toussaint LL, Shields GS, Slavich GM. Forgiveness, Stress, and Health: a 5-Week Dynamic Parallel Process Study. Ann Behav Med. 2016;50(5):727–735. doi:10.1007/s12160-016-9796-6
Sposoby radzenia sobie ze stresem wg Amerykańskiego Stowarzyszenia Psychologicznego
[1] Wilson K., DuFrene Troy (2010), Things might go terribly, horribly wrong. A guide to life liberated from anxiety, 142.
[2] Ozbay, F., Johnson, D. C., Dimoulas, E., Morgan, C. A., Charney, D., & Southwick, S. (2007). Social support and resilience to stress: from neurobiology to clinical practicePsychiatry (Edgmont (Pa.: Township)), 4(5), 35–40.
[3] Byrd, O’Brien, T. & DeLongis, A. (1997). Coping with Chronic Stress: An Interpersonal Perspective. In B.H. Gottlieb. (Eds). Coping with Chronic Stress. Springer Science+Business Media: New York.
[4] https://alcoholthinkagain.com.au/alcohol-your-health/alcohol-and-mental-health/ (dostęp 22.02.2022)
[5] Gaylord, C., Orme-Johnson, D., & Travis, F. (1989). The Effects of the Transcendental Mediation Technique and Progressive Muscle Relaxation on Eeg Coherence, Stress Reactivity, and Mental Health in Black Adults. International Journal of Neuroscience, 46(1-2), 77–86. doi: 10.3109/00207458908991618.
[6] Goyal M, Singh S, Sibinga EMS, et al (2014). Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Intern Med.174(3):357–368. doi:10.1001/jamainternmed.2013.13018
[7] Greeson, J.M. (2008). Mindfulness research update: 2008. Complementary Health Practice Review 14,10–8.
[8] Guo P., Zhang X., Liu N., Wang J., Chen S.,Sun W., Li P., Zhang W. (2020) Mind-body interventions on stress management in pregnant women: A systematic review and meta-analysis of randomized controlled trials, J Adv Nurs. 2021 Jan;77(1):125-146. doi: 10.1111/jan.14588. Epub 2020 Oct 13.
[9] Åkerstedt, T., Kecklund, G., & Axelsson, J. (2007). Impaired sleep after bedtime stress and worries. Biological Psychology, 76(3), 170–173. doi: 10.1016/j.biopsycho.2007.07.010.
[10] Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between Sleep and Exercise: A Systematic Review Advances in preventive medicine, 2017, 1364387. doi:10.1155/2017/1364387
[11] Aldana, S. G., Sutton, L. D., Jacobson, B. H., & Quirk, M. G. (1996). Relationships between Leisure Time Physical Activity and Perceived Stress. Perceptual and Motor Skills, 82(1), 315–321. doi: 10.2466/pms.1996.82.1.315
[12] https://mito-med.pl/artykul/jak-obnizyc-poziom-kortyzolu-i-zarzadzac-stresem (dostęp 22.02.2022)
[13] Penedo, F.J. & Dahn, J.R. (2005). Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Current Opinion in Psychiatry. 18 (2), 189–199
[14] Kondo, M., Fluehr, J., Mckeon, T., & Branas, C. (2018). Urban Green Space and Its Impact on Human Health. International Journal of Environmental Research and Public Health, 15(3), 445. doi: 10.3390/ijerph15030445
[15] Ulrich, R.S., Simons, R.F., et al (1991). Stress recovery during exposure to natural and urban environments. Journal of Environmental Psychology. 11(3), 201-230. doi: 11016/S0272-4944(05)80184-7
[1] https://www.frontiersin.org/articles/10.3389/fpsyg.2015.00368/full
[2] https://www.sciencedirect.com/science/article/abs/pii/S0272494419303469
[3] https://www.webmd.com/mental-health/what-is-color-psychology
ogólne:
https://www.science.org/content/article/what-makes-people-happy-when-skies-are-gray-color-yellow
https://edition.cnn.com/2017/06/30/health/cnn-colorscope-yellow/index.html
https://www.webmd.com/mental-health/what-is-color-psychology
https://www.verywellmind.com/the-color-psychology-of-yellow-2795823
Porównywanie się od innych vs. do samego siebie
[1] Kesici S, Erdogan A. Mathematics anxiety according to middle school students’ achievement motivation and social comparison. Education. 2010;131(1):54-63
[2] https://psycnet.apa.org/record/2020-02368-001
[3] https://pubmed.ncbi.nlm.nih.gov/33382322/
pomocnicze:
https://www.uva.nl/en/shared-content/faculteiten/en/faculteit-der-maatschappij-en-gedragswetenschappen/news/2022/11/compare-yourself-to-your-past-self.html?cb
https://www.verywellmind.com/the-stress-of-social-comparison-4154076
https://www.verywellmind.com/what-is-the-social-comparison-process-2795872
https://oldpodcast.com/compare-past-self/
3 style radzenia sobie ze stresem wg Lazarusa i Folkman (+Moskowitza)
[1] Lazarus, R.S.; Folkman, S. Stress, Appraisal and Coping; 1984.
[2] Folkman, S., & Moskowitz, J. T. (2000). Positive affect and the other side of coping. American psychologist, 55(6), 647-654: https://psycnet.apa.org/doiLanding?doi=10.1037%2F0003-066X.55.6.647
https://www.verywellmind.com/forty-healthy-coping-skills-4586742
Pomocnicze:
https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
https://positivepsychologynews. com/news/kathryn-britton/200905152047
Negatywne komentarze i opinie innych – jak przestać rozpamiętywać?
[1] Rozin, P., & Royzman, E. B. (2001). Negativity bias, negativity dominance, and contagion. Personality and Social Psychology Review, 5(4), 296-320. https://doi.org/10.1207/S15327957PSPR0504_2
[2]Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). Bad is stronger than good. Review of General Psychology, 5(4), 323-370. https://doi.org/10.1037/1089-2680.5.4.323
[3]Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). Bad is stronger than good: The negativity bias in affective reactions to stimuli. Personality and Social Psychology Bulletin, 27(2), 167-180. https://doi.org/10.1177/0146167201272002
[4]Karremans, J. C., Stroebe, W., & Claus, J. (2006). Beyond Vicary’s fantasies: The impact of subliminal priming and brand choice. Journal of Experimental Social Psychology, 42(6), 792-798. https://www.sciencedirect.com/science/article/abs/pii/S0022103105001496
[5]https://www.verywellmind.com/mental-health-effects-of-reading-negative-comments-online-5090287
- Dodatkowe:
Ashford, J. B., & LeCroy, C. W. (2010). Human behavior in the social environment: A multidimensional perspective. Cengage Learning.
Turska-Kawa, A., & Zawadzka, A. M. (2020). Rozwój osobisty i zawodowy. Oficyna Wydawnicza Szkoły Głównej Handlowej w Warszawie.
Wu, T., & Chen, H. (2020). Emotional effects of social media comments: The role of irrelevant and negative comments. Telematics and Informatics, 55, 101426.
Życzliwe mówienie do siebie jest ważne
https://doi.org/10.1080/15298860309032
https://doi.org/10.1111/j.1751-9004.2010.00330.x
https://doi.org/10.1177/0146167212445599
Nadzieja – iskierka światła w ciemności
[1] https://www.sciencedirect.com/science/article/pii/S259011332030002X?via%3Dihub
[2] https://www.tandfonline.com/doi/abs/10.1080/17439760.2015.1015154?journalCode=rpos20
[3] https://journals.sagepub.com/doi/10.5301/tj.5000349
[4] https://onlinelibrary.wiley.com/doi/abs/10.1002/hrdq.20034?casa_token=4oxGddoEM0sAAAAA%3Ak26Em7VdyWXdQgQH15xb0y89Be5jZpJTsH8Vr0tXE-88QDZb6hVNzOmW6WzppOXnGsEOkEcjQcSasN2i
[5] „Hope as a Buffer in the Relationship Between Stressful Life Events and Psychological Well-Being” autorstwa K.A. Gallagher i B.R. Lopez (2008)
[6] https://psychcentral.com/blog/the-psychology-of-hope#recap
[7] https://www.degruyter.com/document/doi/10.1515/humr.2003.006/html
[8] https://www.psychologytoday.com/us/blog/mental-health-in-the-workplace/202110/the-psychology-of-hope
[9] https://www.researchgate.net/profile/Kristin_Rand/publication/271199255_Hope_Theory_A_Member_of_the_Positive_Psychology_Family/links/5c86dbcb92851cd4c4f45d79/Hope-Theory-A-Member-of-the-Positive-Psychology-Family.pdf
[10] https://doi.org/10.1007/s10879-019-09427-w
[11] https://link.springer.com/article/10.1007/s11205-005-5554-0
[1] Gross, J. J., & Levenson, R. W. (1997). Hiding feelings: The acute effects of inhibiting negative and positive emotion. Journal of Abnormal Psychology, 106(1), 95–103. https://doi.org/10.1037/0021-843X.106.1.95
[2] Webb, T. L., Miles, E., & Sheeran, P. (2012). Dealing with feeling: A meta-analysis of the effectiveness of strategies derived from the process model of emotion regulation. Psychological Bulletin, 138(4), 775–808. https://doi.org/10.1037/a0027600
[3] Campbell-Sills, L., Barlow, D. H., Brown, T. A., & Hofmann, S. G. (2006). Effects of suppression and acceptance on emotional responses of individuals with anxiety and mood disorders. Behaviour Research and Therapy, 44(9), 1251–1263. https://doi.org/10.1016/j.brat.2005.10.001
[4] Gross, J. J., & John, O. P. (2003). Individual differences in two emotion regulation processes: Implications for affect, relationships, and well-being. Journal of Personality and Social Psychology, 85(2), 348–362. https://doi.org/10.1037/0022-3514.85.2.348
[5] Ehring, T., Tuschen-Caffier, B., Schnülle, J., Fischer, S., & Gross, J. J. (2010). Emotion regulation and vulnerability to depression: Spontaneous versus instructed use of emotion suppression and reappraisal. Emotion, 10(4), 563–572. https://doi.org/10.1037/a0019010
[6] McRae, K., Ciesielski, B., & Gross, J. J. (2012). Unpacking cognitive reappraisal: Goals, tactics, and outcomes. Emotion, 12(2), 250–255. https://doi.org/10.1037/a0026351
Które produkty spożywcze są dobre dla zdrowia psychicznego?
źródło główne: „Samopomocownik. Pielęgnuj swoje zdrowie psychiczne” N. Ziopaja, Wyd. ZNAK Koncept, Kraków 2022
[1] https://www.ncausa.org/Portals/56/PDFs/Communication/20200504_Leviton_white_paper_final.pdf
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4350893/
[3] http://www.ars.usda.gov/SP2UserFiles/Place/80400525/Articles/AICR03_VegFlav.pdf
[4] https://www.pcrm.org/good-nutrition/food-and-mood
[5] https://www.bethechangebutterfly.com/blog/15-beans-to-boost-your-mental-health
[6] https://www.healthline.com/nutrition/avocado-nutrition#nutrition
[7] https://www.nicswell.co.uk/health-news/does-a-tomato-a-day-keep-depression-away
[8] https://nutritionstripped.com/15-health-benefits-of-cherries/
[9] https://www.medicalnewstoday.com/articles/319630
[10] https://www.webmd.com/food-recipes/health-benefits-pickles
[11] https://www.webmd.com/diet/health-benefits-red-pepper
[12] https://www.healthline.com/nutrition/parmesan-cheese-nutrition-benefits-uses
[13] https://www.sciencedaily.com/releases/2012/03/120307145825.htm
[14] https://www.medicalnewstoday.com/articles/283018
[15] https://pubmed.ncbi.nlm.nih.gov/12003654/
[16] https://nutrition.bmj.com/content/early/2021/10/20/bmjnph-2021-000332
[17] http://www.cdc.gov/nchs/data/dataabriefs/db172.pdf
pomocnicze:
J. Samochowiec, K. Szczygieł, Wpływ żywienia na zdrowie psychiczne w opinii psychiatry, „Varia Medica” 2019, 3(4), 289-296
https://academic.oup.com/ajcn/article/99/1/181/4577292?login=false
Aktywność fizyczna [1] Heijnen S, Hommel B, Kibele A, Colzato LS. Neuromodulation of Aerobic Exercise-A Review. Front Psychol. 2016;6:1890. doi:10.3389/fpsyg.2015.01890
Czas z przyjaciółmi [2] Johnson KV, Dunbar RI. Pain tolerance predicts human social network size. Sci Rep. 2016;6:25267. doi:10.1038/srep25267
Ciemna czekolada [3] Nehlig A. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. Br J Clin Pharmacol. 2013;75(3):716-727. doi:10.1111/j.1365-2125.2012.04378.x
Pikantne potrawy [4] Fattori V, Hohmann MS, Rossaneis AC, Pinho-Ribeiro FA, Verri WA. Capsaicin: Current Understanding of Its Mechanisms and Therapy of Pain and Other Pre-Clinical and Clinical Uses. Molecules. 2016;21(7):844. doi:10.3390/molecules21070844
Aromaterapia [5] Shahnazi M, Nikjoo R, Yavarikia P, Mohammad-Alizadeh-Charandabi S. Inhaled Lavender Effect on Anxiety and Pain Caused From Intrauterine Device Insertion. J Caring Sci. 2012;1(4):255-261. doi:10.5681/jcs.2012.035
Akupunktura [6] Wen G, He X, Lu Y, Xia Y. Effect of Acupuncture on Neurotransmitters/Modulators. In: Xia Y, Cao X, Wu G, Cheng J., eds. Acupuncture Therapy for Neurological Diseases. Berlin: Springer; 2010. doi:10.1007/978-3-642-10857-0_5
Wolontariat [7] Yeung JWK, Zhang Z, Kim TY. Volunteering and health benefits in general adults: cumulative effects and forms. BMC Public Health. 2017;18(1):8. doi:10.1186/s12889-017-4561-8
Medytacja [8] Tolahunase M, Sagar R, Dada R. Impact of Yoga and Meditation on Cellular Aging in Apparently Healthy Individuals: A Prospective, Open-Label Single-Arm Exploratory Study. Oxid Med Cell Longev. 2017;2017:7928981. doi:10.1155/2017/7928981
Serial [9] Dunbar RI, Teasdale B, Thompson J, et al. Emotional arousal when watching drama increases pain threshold and social bonding. R Soc Open Sci. 2016;3(9):160288. doi:10.1098/rsos.160288
Taniec [10] Tarr B, Launay J, Cohen E, Dunbar R. Synchrony and exertion during dance independently raise pain threshold and encourage social bonding. Biol Lett. 2015;11(10):20150767. doi:10.1098/rsbl.2015.0767
Sauna [11] Hussain J, Cohen M. Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review. Evid Based Complement Alternat Med. 2018;2018:1857413. doi:10.1155/2018/1857413
Śmiech [12] Dunbar RI, Baron R, Frangou A, et al. Social laughter is correlated with an elevated pain threshold. Proc Biol Sci. 2012;279(1731):1161-1167. doi:10.1098/rspb.2011.1373
Tworzenie lub słuchanie muzyki [13] Dunbar RI, Kaskatis K, MacDonald I, Barra V. Performance of music elevates pain threshold and positive affect: implications for the evolutionary function of music. Evol Psychol. 2012;10(4):688-702.
Tworzenie lub podziwianie sztuki [14] Zaidel DW. Creativity, brain, and art: Biological and neurological considerations. Front Hum Neurosci. 2014;8:389. doi:10.3389/fnhum.2014.00389
Seks [15] Khajehei M, Behroozpour E. Endorphins, oxytocin, sexuality and romantic relationships: An understudied area. World J Obstet Gynecol. 2018;7(2):17-23. doi:10.5317/wjog.v7.i2.17
Dodatkowe: https://www.verywellmind.com/what-are-endorphins-5025072
Jak pomóc komuś, kto odmawia pomocy?
https://screening.mhanational.org/content/what-do-when-they-dont-want-help/
https://www.psychologytoday.com/us/blog/evolution-the-self/201210/rebuffed-4-reasons-someone-might-reject-your-help
https://www.healthline.com/health/hugging-self#takeaway
[1] https://www.ncbi.nlm.nih.gov/pubmed/22071630
[2] http://journals.sagepub.com/doi/abs/10.1177/0956797614559284
[3] https://nihrecord.nih.gov/newsletters/2006/02_24_2006/story03.htm
[4] https://www.psychologicalscience.org/news/releases/touch-may-alleviate-existential-fears-for-people-with-low-self-esteem.html
50 twarzy (definicji) stresu i sposobów radzenia sobie z nim
[1] https://stress.org (dostęp 15.03.2022)
[2] Selye H. (1977): Stres okiełznany. Państwowy Instytut Wydawniczy, Warszawa
[3] T. Cox (1978). Stress. Basingstoke: Macmillan Education.
[4] Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. New York: Springer.
[5] Folkman i Lazarus (1988, za: Heszen, Sęk, 2007)
[6] S. Palmer (1989). Occupational stress. The Health and Safety Practitioner, 7, (8), 16-18.
[7] https://medlineplus.gov/ency/article/003211.htm (dostęp 15.03.2022)
[8] https://pacjent.gov.pl/aktualnosc/jak-radzic-sobie-ze-stresem (dostęp 15.03.2022)
[9] https://www.sciencedirect.com/topics/psychology/social-readjustment-rating-scale (dostęp 15.03.2022)
[10] Managing Stress: Mindfulness-Based Strategies, Kristoffer Rhoads, PhD, Clinical Neuropsychologist, Harborview Medical Center/University of Washington School of Medicine, February 3, 2021 (dostęp 22.02.2022)
[11] https://stress.org (dostęp 15.03.2022)
pomocnicze:
http://www.csun.edu/~vcpsy00h/students/stress.htm
https://www.managingstress.com/definitions-of-stress
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928741/
[1] Fuller C, Lehman E, Hicks S, Novick MB. Bedtime Use of Technology and Associated Sleep Problems in Children. Glob Pediatr Health. 2017;4:2333794X17736972. doi:10.1177/2333794X17736972
[2] Bhat S, Pinto-zipp G, Upadhyay H, Polos PG. „To sleep, perchance to tweet”: in-bed electronic social media use and its associations with insomnia, daytime sleepiness, mood, and sleep duration in adults. Sleep Health. 2018;4(2):166-173. doi:10.1016/j.sleh.2017.12.004
[3] Nam T. Technology use and work-life balance. Applied Research in Quality of Life. 2014; 9(4): 1017-1040. doi: 10.1007/s11482-013-9283-1
[4] George MJ, Russell MA, Piontak JR, Odgers CL. Concurrent and Subsequent Associations Between Daily Digital Technology Use and High-Risk Adolescents’ Mental Health Symptoms. Child Dev. 2018;89(1):78-88. doi:10.1111/cdev.12819
[5] Hunt, MG, Marx, R, Lipson, C, and Young, J. No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology. 2018; 37(10): 751-768. doi: 10.1521/jscp.2018.37.10.751
[6] https://dl.acm.org/doi/abs/10.1145/3484377.3487041
[7] https://health.clevelandclinic.org/digital-detox/
pomocnicze:
https://www.verywellmind.com/why-and-how-to-do-a-digital-detox-4771321
https://www.integrativenutrition.com/blog/social-media-detox
Kobiety też są sprawcami przemocy fizycznej!
[1] https://statystyka.policja.pl/st/wybrane-statystyki/przemoc-w-rodzinie/201373,Przemoc-w-rodzinie-dane-od-2012-roku.html
[2] https://www.cbos.pl/SPISKOM.POL/2019/K_048_19.PDF
[3] https://www.parpa.pl/phocadownloadpap/Przeciwdzialanie/Jak%20radzic%20sobie%20z%20przemoca%20%20-%20porady%20psychologiczne%20dla%20osob%20doznajacych%20przemocy%20-%20broszura.pdf
pomocnicze:
https://web.swps.pl/strefa-psyche/blog/relacje/16043-ciemna-strona-kobiet?dt=1655984448072
Oddychanie pudełkowe – relaksacyjne ćwiczenie na stres
[1] SunnybrookHospital – https://www.youtube.com/watch?v=tEmt1Znux58
[2] https://www.webmd.com/balance/what-is-box-breathing
[3] https://www.healthline.com/health/box-breathing#tips-for-beginners
[4] https://www.medicinenet.com/why_do_navy_seals_use_box_breathing/article.htm
Jak radzić sobie ze stresem egzaminacyjnym? Uczelnie wyższe podpowiadają
[1] Deasy i in., 2014 ; American College Health Association, 2018 ; Gustems-Carnicer i in., 2019
[2] Blanco i in., 2008 ; Kim i in., 2015
[3] Howard i in., 2006 ; Galatzer-Levy i in., 2012 ;DeRosier i in., 2013 ; Beiter i in., 2015
[4] web.swps.pl/centrum-prasowe/archiwum-centrum-prasowego/279-komentarz-ekspercki/16028-stres-ma-wielkie-oczy-jak-sobie-z-nim-radzic (dostęp 15.03.22)
[5] https://www.collegium-novum.pl/stres-egzaminacyjny,b,55.html (dostęp 15.03.22)
[6] https://www.cambridge.org/us/files/2715/9180/8943/Test_Anxiety_minipaper_ONLINE.pdf (dostęp 15.03.22)
[7] https://academicresourcecenter.harvard.edu/test-anxiety
https://doi.org/10.3389/fpsyg.2020.00841(dostęp 15.03.22)
[1] https://www.theguardian.com/science/2009/feb/15/psychology-usa
[2] https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1
Progresywna relaksacja mięśni – ćwiczenie na stres
[1] Jacobson E. Progressive relaxation (2nd ed.). Chicago: University of Chicago Press 1938
[2] https://bmcpsychiatry.biomedcentral.com/articles/10.1186/1471-244X-8-41 (dostęp 15.03.2022)
[3] O’Toole, Marie T., 2005. Encyklopedia i słownik medycyny, pielęgniarstwa i pokrewnych zdrowia (7 wydanie). Filadelfia: Saunders
Rola medytacji i uważności w redukcji stresu – 242 badań naukowych z ostatnich lat
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3668544/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4142584/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4912240/
[4] https://onlinelibrary.wiley.com/doi/10.1111/jan.13176
[5] https://www.sciencedirect.com/science/article/abs/pii/S0306453017300409?via%3Dihub
[6] https://www.sciencedirect.com/science/article/abs/pii/S0022395617301462?via%3Dihub
[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5939561/
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6888319/
Różnica między ostrym a przewlekłym stresem wg Amerykańskiego Stowarzyszenia Psychologicznego
[1] Agnieszka Popiel, Ewa Pragłowska (B. Zawadzki, J. Strelau): Wypadek komunikacyjny – Dramat, którego nie leczy czas. O zespole stresu pourazowego. – nr 4/2010 – Kwartalnik Policyjny. [zarchiwizowane z tego adresu (26 września 2016)].
[2] 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. doi:10.1037/0033-2909.130.4.601
[3] Strike, P. C., & Steptoe, A. (2004). Psychosocial factors in the development of coronary artery disease. Progress in Cardiovascular Diseases, 46(4), 337–347. doi: 10.1016/j.pcad.2003.09.001
[4] . https://medlineplus.gov/ency/article/003211.htm (dostęp 15.03.2022)
[5] https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response (dostęp: 22.02.2022)
[6] Wright, R., Cohen, R.T. & Cohen, S. (2005). The impact of stress on the development and expression of atopy. Clinical Immunology, 5, 23-29.
[7] Patacchioli, F.R., Angelucci, L., Dell’Erba, A., Monnazzi, P. & Leri, O. (2001). Actual Stress, Psychopathology and Salivary Cortisol Levels in the Irritable Bowel Syndrome (IBS). J Endocrinal Invest, 24, 173-177.
[8] https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response (dostęp: 22.02.2022)
[9] tamże
[10] Crum, A.J., Salovey, P. & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology, 104 (4), 716-733.
Rola muzyki w naszym zdrowiu psychicznym – 117 badań naukowych
[1] Saarikallio S, Erkkilä J. The role of music in adolescents’ mood regulation. Psychology of Music 2007; 35(1): 88–109.
[2] Thoma MV, Scholz U, Ehlert U, Nater UM. Listening to music and physiological and psychological functioning: The mediating role of emotion regulation and stress reactivity. Psychol. Health 2012; 27(2): 227–241.
[3] Rentfrow PJ. The role of music in everyday life: Current directions in the social psychology of music. Soc. Personal. Psychol. Compass. 2012; 6(5): 402–416.
[4] Larson R, Kubey R. Television and music: Contrasting media in adolescent life. Youth Soc. 1983; 15(1): 13–31.
[5] Zentner M, Grandjean D, Scherer KR. Emotions evoked by the sound of music: Characterization, classification, and measurement. Emotion 2008; 8(4): 494–521. Doi: 10.1037/1528-3542.8.4.494.
[6] Juslin PN, Laukka P. Expression, perception, and induction of musical emotions: A revive and a questionnaire study of everyday listening. Journal of New Music Research 2004; 33(3): 217–238.
[7] Chtourou H, Chaouachi A, Hammouda O, Chamari K, Souissi N. Listening to music affects diurnal variation in muscle power output. Int. J. Sports Med. 2012; 33(1): 43–47.
[8] DeNora T. Music in everyday life. Cambridge: Cambridge University Press; 2000.
[9] Arnett JJ. Heavy metal music and reckless behavior among adolescents. J. Youth Adolesc. 1991; 20(6): 573–592.
[10] Kawakami A, Furukawa K, Katahira K, Okanoya K. Sad music induces pleasant emotion. Front. Psychol. 2013; 4: 311.
[11] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6486188/
[12] https://www.minervamedica.it/en/journals/minerva-anestesiologica/article.php?cod=R02Y2019N08A0886
[13] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7673528/
[14] https://www.sciencedirect.com/science/article/abs/pii/S0165178121004339?via%3Dihub
źródła pomocnicze:
http://psychiatriapolska.pl/uploads/images/PP_2_2019/341Chec_PsychiatrPol2019v53i2.pdf
Stres i radzenie sobie z nim wg Lazarusa i Folkman
- Grafika 1: opracowanie własne na podstawie Lazarus, R.S.; Folkman, S. Stress, Appraisal and Coping; 1984.
Grafika 2: adaptacja z Lazarus, R.S.; Folkman, S. Stress, Appraisal and Coping; 1984.
Lazarus, R.S.; Folkman, S. Stress, Appraisal and Coping; 1984.
Lazarus R.S.: Paradygmat stresu i radzenia sobie. „Nowiny Psychologiczne”, 3-4, 2-39, 1986.
Folkman, S.; Lazarus, R.S. Ways of Coping Questionnaire (WAYS) Instrument and Scoring Key; Consulting Psychologists Press: Palo Alto, CA, USA, 1988.
Tobin, L.D.; Holroyd, K.A.; Reynolds, R.V.; Wigal, J.K. The hierarchical factor structure of the Coping Strategies Inventory. Cogn. Ther. Res. 1989, 13, 343–361
Lazarus, R.S. Coping theory and research: Past, present, and future. Psychosom. Med. 1993, 55, 234–247
Endler, N.S. Stress, anxiety and coping: The multidimensional interaction model. Can. Psychol. 1997, 38, 136–153
Lazarus, R. S. (1999). Stress and emotion: A new synthesis. New York: Springer Publishing Co.
Endler i Parker (1990, za: Juczyński, Ogińska-Bulik, 2008)
Folkman, Moskowitz, 2000).
S.Folkman (2006, za: Heszen, 2008, s.148)
wg. Folkman, Lazarusa i in. (1986) Ways of Coping Questionnaire The premier measurement of coping: measures the thoughts and actions people use to handle stressful encounters (pol. adapt. W. Łosiaka, 1994)
Lazarus (1999). Stress and Emotion. A new Synthesis. New York: Springer Publishing Company, Inc. s. 198.
Pomocnicze:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3110961/
http://zn.wsbip.edu.pl/wydania/zeszyt1/sekcjaB/3.pdf
https://www.researchgate.net/publication/335292587_Reappraising_Reappraisal
http://www.old.psychologia.uni.wroc.pl/sites/default/files/Psychologia%20radzenia%20sobie2_v2017_d.pdf
https://psychologia.amu.edu.pl/wp-uploads/Style-tozsamosci-a-style-radzenia-sobie-ze-stresem.pdf
https://www.researchgate.net/figure/Coping-and-stress-process-model-adapted-from-Lazarus-and-Folkman-1984_fig1_350498826
https://quizlet.com/au/505735046/stress-lazarus-folkmam-transactional-model-of-stress-and-coping-diagram/
https://link.springer.com/referenceworkentry/10.1007/978-1-4419-1005-9_1171
Siła oddechu – ćwiczenie relaksacyjne na stres
[1] https://www.betterhealth.vic.gov.au/health/healthyliving/breathing-to-reduce-stress (dostęp 15.03.2022)
[2] http://www.drkellyhb.com/control-breath-under-stress/ (dostęp 15.03.2022)
[3] Boiten, F. A. (1998). The effects of emotional behaviour on components of the respiratory cycle. Biol. Psychol. 49, 29–51.
[4] https://www.sciencedirect.com/science/article/abs/pii/S0304394012006933?via%3Dihub
[5] https://doi.org/10.1016/s0301-0511(98)00025-8
[6] https://doi.org/10.1016/j.biopsycho.2010.03.010
[7] https://www.tandfonline.com/doi/abs/10.1080/02699930143000392
[8] https://doi.org/10.1101/2020.01.13.904524
[9] https://doi.org/10.1016/j.neulet.2012.05.047
[10] E. Snel, „Uważnośc i Spokój Żabki”, Cojanato, Warszawa, 2015
pomocnicze:
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/expphysiol.2008.042424
https://www.frontiersin.org/articles/10.3389/fpsyg.2020.01980/full#B41
Oceniasz przy komplementach? + krótka opinia o książce „Wdzięczność”
[1] https://www.betterevaluation.org/sites/default/files/Observation%20R.Krueger%2010.17.pdf
[2] https://coachcampus.com/coach-portfolios/power-tools/sherry-huang-observation-vs-evaluation/
Jak radzić sobie z hejtem w sieci – strategia StresKilera
[1] https://pyxis.nymag.com/v1/imgs/01b/b80/5a64b31f87d3c1b95a19f1b3ff2c436797-31-hierarchy-of-haters-extended.rhorizontal.w700.jpg
[2] https://www.youtube.com/watch?v=kbhGZapaQGw
[3] https://www.youtube.com/watch?v=xU35xRF6GeU
[4] stopbullying.gov
[5] https://www.youtube.com/watch?v=JF7slnCFJDQ
[6] https://www.annfriedman.com/disapprovalmatrix/
[7] https://www.swps.pl/strefa-psyche/blog/relacje/13908-nowe-imie-nienawisci
[8] https://www.swps.pl/strefa-psyche/blog/relacje/22143-samotnosc-hejt-odrzucenie-codziennosc-wspolczesnych-nastolatkow
Celebryci odpowiadają na hejt – zobacz jak
[1] https://www.capitalxtra.com/artists/ciara/news/taylor-swift-video-gay-wedding-claps-back/
[2] https://metro.co.uk/2019/10/22/rihanna-perfectly-claps-back-fan-makes-sly-dig-forehead-10962694/
[3] https://tonedeaf.thebrag.com/nickelback-declare-war-on-twitter-threaten-to-tour-australia/
Czym są natrętne myśli?
[1]Abramowitz, Deacon, & Whiteside, 2011
[2]Pittman C.M., Karle E.M., 2018
zobacz też: Harvard Health University Managing intrusive thoughts, 2021
Dlaczego hejterzy hejtują?
[1] https://pubmed.ncbi.nlm.nih.gov/34073523/
[2] https://pl.wikipedia.org/wiki/Trollowanie
[3] https://www.cambridge.org/core/journals/american-political-science-review/article/abs/psychology-of-online-political-hostility-a-comprehensive-crossnational-test-of-the-mismatch-hypothesis/C721597EEB77CC8F494710ED631916E4
[4] https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00553/full
[5] http://psycnet.apa.org/doiLanding?doi=10.1037%2Fa0032282
[6] https://psycholog-pisze.pl/na-szybko-dlaczego-hejterzy-musza-nienawidzic/
HEJT A KRYTYKA, KONSTRUKTYWNA KRYTYKA
[1] https://pubmed.ncbi.nlm.nih.gov/32292374/
[2] https://www.swps.pl/strefa-psyche/blog/relacje/13908-nowe-imie-nienawisci-hejt
[3] https://psycholog-pisze.pl/na-szybko-dlaczego-hejterzy-musza-nienawidzic/
[4] https://pubmed.ncbi.nlm.nih.gov/34073523/
[5] https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00553/full
[6] https://psycholog-pisze.pl/hejt-a-zaburzenia-psychiczne/
Stres na wakacjach – jak przestać myśleć o pracy na urlopie? 7 Sposobów
[1] https://www.devire.pl/wp-content/uploads/2020/07/On-line-czy-off-line_Jak-Polacy-sp%C4%99dzaj%C4%85-wakacje_Raport-Devire.pdf
[2] https://www.yourhealth.stada/media/1240/stada-group-health-report-2019.pdf
[3] https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases
[4] https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(15)60295-1/fulltext
[5] https://onlinelibrary.wiley.com/doi/epdf/10.1111/joop.12137?referrer_access_token=bQxIeGhVdBopvumvrSWHL4ta6bR2k8jH0KrdpFOxC66vYUQrsiSSyNnzYiFHDcXxrv6PCvs9RhkSonCmhMYdNCdjoSk8PxfEKqAM-2kxc1t4JzDDMML1o7E6ii0wxfhBqrtM6ggPn1TaMvvNnJwH_g%3D%3D
[6] https://www.health.harvard.edu/healthbeat/writing-about-emotions-may-ease-stress-and-trauma
Woda jest ważna dla dobrego samopoczucia
[1] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
[2] https://academic.oup.com/ajcn/article/103/3/717/4564598
„TIP”, czyli 4 strategie na stres wg Marshy Linehan
[1] M. Linehan, „Życie warte przeżycia”, Poznań, 2020
[2] https://in.nau.edu/wp-content/uploads/sites/202/TIP-Skills.pdf
Jak reagujecie w złości? Metoda „pauzy”
[1] swps.pl/strefa-psyche/blog/relacje/19840-co-sie-kryje-za-zloscia
[2] instagram.com/p/CBgU8MCDrRt/
Sen jest ważny! Czym jest bezsenność?
[1] https://www.ninds.nih.gov/Disorders/patient-caregiver-education/understanding-sleep
[2] https://pubmed.ncbi.nlm.nih.gov/21172606/
[3] podcast SWPS “Sen – czym jest i jaką pełni rolę? – Sławomir Prusakowski“: https://www.youtube.com/watch?v=IwCbezsR8H0
[4] https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
[5] https://www.health.qld.gov.au/news-events/news/7-amazing-things-that-happen-to-your-body-while-you-sleep
[6] https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-science-of-sleep-understanding-what-happens-when-you-sleep
[7] https://www.ninds.nih.gov/Disorders/patient-caregiver-education/understanding-sleep
[8] terapiabezsennosci.pl
[ciekawe badania] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7181893/ oraz https://pubmed.ncbi.nlm.nih.gov/25200984/
„Stresuję się w sytuacjach społecznych”, czyli o fobii społecznej słów kilka
[1] http://www.psychologodnowa.pl/pl/8-czytelnia/48-fobia-spoleczna-gdy-kontakt-z-ludzmi-oznacza-stres
[2] https://www.swps.pl/399-blogi-test/20117-10-najpowszechniejszych-zaburzen-lekowych-propozycje-leczenia
Oleje CBD – czy odstresowują? Wyniki naszych testów.
[1] https://www.mydosage.com/
Wszystko, co musisz wiedzieć o CBD
[1] https://www.youtube.com/watch?v=1iIENII-lVo
[2] „Uzależnienie od konopi – objawy, skutki, leczenie – Alicja Binkowska, Joanna Flis” w aplikacji Audioteki:https://lstn.link/audiobook/072c20c4-9845-4dad-8697-08119e51f330?shareSource=player&catalog=eb098df9-0967-4e80-b2c1-469dde554d5f
[3] https://www.psychologytoday.com/intl/blog/inner-source/201901/cbd-oil-mental-health-should-you-take-it-too
[4] https://thesleepdoctor.com/2017/08/10/understanding-cbd/
[5] https://www.biohemp.pl/blog/ekstrakcje/ekstrakcja-konopi-za-pomoca-co2/
[6] https://przegladkonopny.pl/skutki-uboczne-cbd/
[7] https://www.who.int/medicines/access/controlled-substances/CannabidiolCriticalReview.pdf
[8] https://www.ncbi.nlm.nih.gov/pubmed/23685330
[9] https://pubmed.ncbi.nlm.nih.gov/29241357/
[10] https://pubmed.ncbi.nlm.nih.gov/31731110/
[11] https://pubmed.ncbi.nlm.nih.gov/30390221/
[12] https://pubmed.ncbi.nlm.nih.gov/21307846/
[13] https://pubmed.ncbi.nlm.nih.gov/30328956/
[14] https://ndnr.com/mens-health/cbd-for-mental-health/
[15]https://www.researchgate.net/publication/337744731_Uprawa_i_pozyskiwanie_roslin_leczniczych_w_swietle_wymogow_systemu_GACP
Mapa emocji i koło uczuć – powiedz, co naprawdę czujesz!
[1].https://link.springer.com/chapter/10.1007%2F978-1-4757-1987-1_1
[2] http://robslink.com/SAS/democd82/emotion_word_wheel.htm
[3] https://care-clinics.com/did-you-know-that-most-emotions-last-90-seconds/
[4] https://online.uwa.edu/news/emotional-psychology/ „Feelings arise from an emotional experience.” and „Despite all the conflicting research and adaptations, most research acknowledge that there are a set of universal basic emotions with recognizable facial features. ”
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4313707/ „Most studies investigating the audiovisual integration and modality dominance in judging emotions have evaluated a limited number of emotions”
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6491740/ „Basic emotion theory proposes that human beings have a limited number of emotions (e.g., fear, anger, joy, sadness)”
[7] https://www.alysonmstone.com/90-seconds-to-emotional-resilience/
[*] https://www.pnas.org/content/114/38/E7900
[*] https://lifehacker.com/find-the-perfect-word-for-your-feelings-with-this-vocab-1653013241
[*] https://imgur.com/a/CkxQC
[*] https://journals.sagepub.com/doi/abs/10.1177/036215378201200411 koło na którym opierała się Kaitlyn
Kolorowanki na stres?
[1] https://neurosciencenews.com/coloring-stress-creativity-8969/
Czy zakupy redukują stres, czy stresują jeszcze bardziej?
[1] https://www.psychologytoday.com/us/blog/millennial-media/201405/does-retail-therapy-work
[2] https://www.psychologytoday.com/us/blog/retail-therapy/201303/in-defense-retail-therapy
[3] https://www.psychologytoday.com/us/blog/the-bejeezus-out-me/201401/retail-therapy-is-shopping-the-best-medicine
[4] https://thriveglobal.com/stories/why-shop-stressed-solutions-tips/
[5] https://www.huffpost.com/entry/retail-therapy-shopping_n_3324972
[6] https://academic.oup.com/jcr/article-abstract/43/6/1031/2687775
Darmowa medytacja – Krok po kroku, dla początkujących
[1] Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. „JAMA Internal Medicine”. 174 (3), s. 357-368, 2014-03-01. DOI: 10.1001/jamainternmed.2013.13018. ISSN 2168-6106. PMID: 24395196. PMCID: PMC4142584.
[2] http://0x80.pl/buddyzm/stories.html
[3] University of Wiscnsin-Madison (2008, marzec 27). Compassion Meditation Changes The Brain. ScienceDaily.
[4] Peter Sedlmeier, Juliane Eberth, Marcus Schwarz, Doreen Zimmermann i inni. The psychological effects of meditation: A meta-analysis.. „Psychological Bulletin”. 138 (6), 2012-01-01. DOI: 10.1037/a0028168.
[5] Yi-Yuan Tang, Qilin Lu, Ming Fan, Yihong Yang i inni. Mechanisms of white matter changes induced by meditation. „Proceedings of the National Academy of Sciences”. 109 (26), s. 10570-10574, 2012-06-26. DOI: 10.1073/pnas.1207817109. ISSN 0027-8424. PMID: 22689998. PMCID: PMC3387117 (ang.). [dostęp 2015-09-22].
[6] Richard J. Davidson, Antoine Lutz. Buddha’s Brain: Neuroplasticity and Meditation. „IEEE signal processing magazine”. 25 (1), s. 176-174, 2008-01-01. ISSN 1053-5888. PMID: 20871742. PMCID: PMC2944261.
[7] Linda E. Carlson, Tara L. Beattie, Janine Giese-Davis, Peter Faris i inni. Mindfulness-based cancer recovery and supportive-expressive therapy maintain telomere length relative to controls in distressed breast cancer survivors. „Cancer”. 121 (3), s. 476-484, 2015-02-01. DOI: 10.1002/cncr.29063. ISSN 1097-0142 (ang.).
[8] Mark Wheeler, Evidence builds that meditation strengthens the brain, UCLA researchers say, UCLA Newsroom
Jak dbać o siebie w czasach koronawirusa i izolacji? Poznaj techniki odstresowujące
[1] https://www.verywellmind.com/grounding-techniques-for-ptsd-2797300
[2] https://www.youtube.com/watch?v=Nui5_SYCpDo
Stres w czasach koronawirusa – jak się z nim uporać?
[1] National Center for Immunization and Respiratory Diseases (NCIRD), Division of Viral Diseases
[2] https://www.who.int/docs/default-source/coronaviruse/mental-health-considerations.pdf?sfvrsn=6d3578af_10
[3] https://www.cdc.gov/csels/dsepd/ss1978/lesson1/section11.html[4] https://www.cdc.gov/violenceprevention/suicide/copingwith-stresstips.html
Granice w relacjach – jak je stawiać, by zmniejszyć codzienny stres?
[1] http://www.jsc.edu/StudentLife/CounselingServices/documents/Developing-Healthy-Boundaries.pdf.
[2] http://www.recoveryeducationnetwork.org/uploads/9/6/6/3/96633012/boundary_setting_tips__1_.pdf
[3] https://www.uky.edu/hr/sites/www.uky.edu.hr/files/wellness/images/Conf14_Boundaries.pdf
[4] https://psychcentral.com/blog/4-secrets-for-setting-rock-solid-boundaries/
Świąteczny stres – co go powoduje i jak go zmniejszyć?
[1] https://www.theguardian.com/science/brain-flapping/2015/dec/22/winter-solstice-google-doodle-daylight-health-psychology-sad
[2] https://www.medicinenet.com/seasonal_affective_disorder_sad/article.htm
[3] https://www.ncbi.nlm.nih.gov/pubmed/17050390
[4] http://onlinelibrary.wiley.com/doi/10.1080/00050060310001707107/abstract?wol1URL=/doi/10.1080/00050060310001707107/abstract®ionCode=GB-WA&identityKey=260bf05b-645e-4653-8867-e29fde4d6220
[5] http://www.sciencedirect.com/science/article/pii/S0960982211011912
[6] https://en.wikipedia.org/wiki/Planning_fallacy
[7] https://link.springer.com/article/10.1007/s10902-016-9736-y
[8] https://www.popsci.com/why-are-families-particularly-stressful-during-holidays
[9] http://journals.sagepub.com/doi/abs/10.1177/154193129303700702?journalCode=proe
[10] http://www.apa.org/news/press/releases/2004/12/holiday-stress.aspx
[11] https://www2.deloitte.com/content/dam/Deloitte/pl/Documents/Reports/pl-raport-zakupy-swiateczne-2018.pdf?nc=1
[12] https://www.nichd.nih.gov/newsroom/releases/holidayweightgain
[13] https://www.princeton.edu/news/2013/07/03/exercise-reorganizes-brain-be-more-resilient-stress
[14] https://jaoa.org/article.aspx?articleid=2661140
[15] https://www.eurekalert.org/pub_releases/2002-11/uoc–eal110502.php
Dlaczego toksyczne osoby Cię stresują
[1] https://jech.bmj.com/content/59/7/574.abstract?maxtoshow=&HITS=10&hits=10&RESULTFORMAT=&fulltext=friends&andorexactfulltext=and&searchid=1&FIRSTINDEX=0&sortspec=date&resourcetype=HWCIT
[2] https://www.goodreads.com/quotes/1116385-you-re-the-average-of-the-five-people-you-spend-the
[3] https://www.psychologytoday.com/ca/blog/tech-support/201612/8-strategies-dealing-the-toxic-people-in-your-life
[4] https://www.psychologytoday.com/ca/blog/resolution-not-conflict/201603/8-signs-toxic-friendship
[5] https://en.wikipedia.org/wiki/Loss_aversion#cite_note-2
[6] https://www.jstor.org/stable/1914185?origin=crossref&seq=1#page_scan_tab_contents
https://medium.com/the-mission/youre-not-the-average-of-the-five-people-you-surround-yourself-with-f21b817f6e69
Stres i depresja a media społecznościowe – jak tego uniknąć?
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3686276/
[2] https://www.betterhelp.com/advice/addiction/what-is-social-media-addiction-and-how-do-you-treat-it/
[3] http://www.foxnews.com/health/2012/01/12/internet-addiction-causes-brain-changes-similar-to-alcohol-and-drugs-study.html
[4] https://adaa.org/learn-from-us/from-the-experts/podcasts/social-anxiety-disorder-what-you-need-know
[5] http://etec.ctlt.ubc.ca/510wiki/Social_Media_Anxiety_Disorder
[6] http://www.medicaldaily.com/internet-addiction-internet-usage-mental-health-depression-and-anxiety-398216
[7] https://www.psychologytoday.com/blog/why-we-worry/201612/social-media-loneliness-and-anxiety-in-young-people
[8] http://commonhealth.legacy.wbur.org/2012/04/social-media-anxiety-disorder
[9] https://www.psychologytoday.com/blog/your-online-secrets/201709/are-you-social-media-addict
Zwalczanie stresu związanego z czekaniem – 3 sposoby
[1] https://profiles.ucr.edu/app/home/profile/ksweeny
[2] http://www.katesweeny.com/research.html
[3] https://www.inverse.com/article/56337-how-to-beat-stress-at-work
[4] https://profiles.ucr.edu/app/home/profile/ksweeny
[5] https://www.inverse.com/article/57078-waiting-stress-coping-mechanisms-psychology
[6] http://www.huffingtonpost.com/don-joseph-goewey-/85-of-what-we-worry-about_b_8028368.html
[7] https://www.hsph.harvard.edu/news/magazine/happiness-stress-heart-disease/
8 objawów, które wskazują, że jesteś osobą wysoce wrażliwą
[1] http://hsperson.com/books/the-highly-sensitive-person/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4086365/
[3] https://www.forbes.com/sites/joyburnford/2018/11/27/take-good-care-of-your-highly-sensitive-team-members/
Slow life (życie w zwolnionym tempie) sposobem na stres
[1] https://www.entrepreneur.com/article/274243
[2] https://www.entrepreneur.com/article/244376
[3] www.visioncounselling.com.au
[4] http://www.slowmovement.com
[5] http://www.smh.com.au
[6] http://www.slowmagazine.com.au
[7] https://pro.psychcentral.com/helping-your-clients-control-their-anxiety-learning-to-prioritize-and-act/0014679.html
[8] https://blogs.psychcentral.com/dbt/2011/08/how-to-reduce-conflict-and-misunderstanding-be-a-better-listener/
Stres po rozstaniu – jak sobie z nim poradzić?
[1] http://www.webmd.com/children/adrenocorticotropic-hormone
[2] https://www.elitedaily.com/p/how-does-a-breakup-affect-your-brain-studies-show-its-fascinating-12974577
[3] https://www.pnas.org/content/108/15/6270
[4] http://www.helenfisher.com/downloads/articles/Fisher-et-al-Rejection.pdf
[5] https://www.psychologytoday.com/us/blog/the-mindful-self-express/201603/is-your-brain-breakup
[6] https://www.psychologytoday.com/intl/basics/addiction
[7] https://www.psychologytoday.com/intl/basics/resilience
[8] https://www.psychologytoday.com/intl/blog/the-mindful-self-express/201104/the-neuroscience-relationship-breakups
Medytacja a stres – czy medytowanie rzeczywiście działa?
[1] https://www.psychologytoday.com/us/blog/meditation-modern-life/201307/overview-meditation-its-origins-and-traditions
[2] APA, The power of the relaxation response, A behavioral medicine pioneer reports on a time-tested technique that reverses aging and improves health, By Sara Martin, Monitor Staff, 2008, Vol 39, No. 9, Print version: page 32
[3] Goyal M, Singh S, Sibinga EMS, et al. Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. JAMA Intern Med. 2014;174(3):357–368. doi:10.1001/jamainternmed.2013.13018
[4] http://faculty.washington.edu/wobbrock/pubs/gi-12.02.pdf
[5] Luders E, Cherbuin N and Kurth F (2015) Forever Young(er): potential age-defying effects of long-term meditation on gray matter atrophy. Front. Psychol. 5:1551. doi: 10.3389/fpsyg.2014.01551
[6] https://bmjopen.bmj.com/content/8/4/e019399.info
[7] https://pl.wikipedia.org/wiki/Fale_mózgowe
[8] Meditation 101: The Neuroscience of Why Meditation Works, Ashley Turner, 2017
Sprawdzone sposoby radzenia sobie ze stresem
[1] National Institute on Aging: „Don’t Let the Blues Hang Around.”
[2] American Psychiatric Association, Practice Guideline for the Treatment of Patients with Major Depression, 2000, and Diagnostic and Statistical Manual of Mental Disorders: DSM-IV-TR, American Psychiatric Pub, 2000.
[3] Fieve, R. Bipolar II, Rodale Books, 2006.
[4] https://nutritionfacts.org/2018/04/03/THE-BEST-DIET-FOR-DEPRESSION/
[5] Mental Health America: „Staying Well When You Have a Mental Illness.”
[6] Cleveland Clinic Center for Consumer Health Information: „How Does Exercise Improve Depression?”
[7] https://news.umich.edu/going-outsideeven-in-the-coldimproves-memory-attention/
[8] https://phys.org/news/2012-02-green-spaces-stress-jobless.html
[9] https://news.umich.edu/going-outsideeven-in-the-coldimproves-memory-attention/
[10] Richard M. Ryan, Netta Weinsteine, Jessey Bernstein, Kirk Warren Brown, Louis Mistrettaa, Marylène Gagnéd. Vitalizing effects of being outdoors and in nature, Journal of Environmental Psychology Volume 30, Issue 2, June 2010, Pages 159-168
[11] https://www.ncbi.nlm.nih.gov/pubmed/23467965
[12] https://www.tandfonline.com/doi/full/10.1080/07421656.2016.1166832
[13] https://www.researchgate.net/publication/285176206_A_STUDY_OF_STRESS_MANAGEMENT_THROUGH_YOGA
[14] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5843960/
[15]https://www.researchgate.net/publication/270652630_How_does_yoga_reduce_stress_A_systematic_review_of_mechanisms_of_change_and_guide_to_future_inquiry
[16] Brown RP, Gerbarg PL. Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression. Journal of Alternative and Complimentary Medicine, August 2005.
[17] Granath J, Ingvarsson S, von Thiele U, Lundberg U. Stress management: a randomized study of cognitive behavioral therapy and yoga. Cognitive Behaviour Therapy. 2006.
[18] Riley, K., and Park, C. (2015). How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry. Healthy Psychology Review, Vol 9(3), pp.379-396.
[19] West J, Otte C, Geher K, Johnson J, Mohr DC. Effects of Hatha yoga and African dance on perceived stress, affect, and salivary corti. Annals of Behavioral Medicine. Oct 28, 2004.
[20] https://www.health.harvard.edu/blog/mindfulness-meditation-may-ease-anxiety-mental-stress-201401086967
[21] https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754
Kot sposobem na stres?
[1] Spark M. New Directions Publishing, 27 maj 2014
[2] Galvan M. i Vonk J. Animal Cognition, 23 wrzesień 2016
[3] https://www.jacionline.org/article/S0091-6749(17)30994-6/fulltext
[4] https://www.businessinsider.com/office-cats-and-dogs-reduce-stress-levels-and-boost-productivity-2018-12?IR=T
[5] https://www.medicalnewstoday.com/articles/322716.php
Zajadanie stresu – znasz to?
[1] Garvan Institute of Medical Research. „Comfort food leads to more weight gain during stress.” ScienceDaily. ScienceDaily, 25 April 2019.
[2] Physiology & Behavior 91 (2007) 449–458. Stress, eating and the reward system. Tanja C. Adam, Elissa S. Epel
[3] Adams CE, et al. „Lifestyle Factors and Ghrelin: Critical Review and Implications for Weight Loss Maintenance,” Obesity Review (May 2011): Vol. 12, No. 5, electronic publication. Mathes WF, et al. „The Biology of Binge Eating,” Appetite (June 2009): Vol. 52, No. 3, pp. 545–53. Spencer SJ, et al. „The Glucocorticoid Contribution to Obesity,” Stress (Feb. 6, 2011): Vol. 14, No. 3, pp.
Sposoby na stres – konkretne wskazówki:
[1] Ströhle A (2009) Aktywność fizyczna, ćwiczenia, depresja i zaburzenia lękowe. Journal of Neural Transmission, 116, 777-784.
[2] Varvogli L & Darviri C (2011) Techniki radzenia sobie ze stresem: oparte na dowodach procedury zmniejszające stres i promujące zdrowie. Health Science Journal, 5 (2), 74-89.
[3] Palmer A & Rodger S (2009) Uważność, stres i radzenie sobie ze studentami. Canadian Journal of Counselling, 43 (3) 198-212.
[4] Weinstein N, Brown KW & Ryan RM (2008) Wielokierunkowe badanie wpływu uważności na atrybucję stresu, radzenie sobie i emocjonalne samopoczucie. Journal of Research in Personality, 43, 374-385.
[5] Smith A (2002) Wpływ kofeiny na ludzkie zachowanie. Food and Chemical Toxicology, 40, 1243-1255.
[6] Chang A, Aeschbach D, Duffy JF & Czeisler CA (2015) Wieczorne użycie e-czytników emitujących światło negatywnie wpływa na sen, czas dobowy i czujność następnego dnia. PNAS, 112 (4), 1232-1237.
[7] Scullin, MK, Kreuger, ML, Ballard, HK, Pruett, N. i Bliwise, DL (2018). Wpływ pisania na dobranoc na trudności z zasypianiem: Badanie polisomnograficzne porównujące listy rzeczy do zrobienia i wypełnione listy działań. Journal of Experimental Psychology: General, 147 (1), 139-146.
Czy stres przyspiesza starzenie?
[1] Materiały (http://www.medfak.umu.se/english/about-the-faculty/news/newsdetailpage/depression-and-chronic-stress-accelerates-aging.cid172920) dostarczone przez Umeå University . Uwaga: Treść może być edytowana ze względu na styl i długość. Uniwersytet w Umeå. „Depresja i chroniczny stres przyspieszają starzenie”. ScienceDaily. ScienceDaily, 10 listopada 2011 r.
[2] Epel E.S. i in.”Accelarated telomere shortening in response to life stress”, 2004 s.17312-17315
Kolory redukujące stres
[1] Lubos, Lesley. (2012). The Role of Colors in Stress Reduction. Liceo Journal of Higher Edeucation Research. 5. 10.7828/ljher.v5i2.39.
[2] Ball, P. (2001). Bright Earth; Art and the Invention of Colour. Chicago: University of Chicago Press; 2001.
[3] Morton, J.L. Electromagnetic Color. Color Matters.
[4] Elliot, AJ. Color and psychological functioning: A review of theoretical and empirical work. Frontiers in Psychology. 2015;https://doi.org/10.3389/fpsyg.2015.00368.
[5] Elliot, AJ & Maier, MA. Color psychology: Effects of perceiving color on psychological functioning in humans. Annual Review of Psychology. 2013;65:95-120.
[6] Elliot, AJ & Maier, MA. Color and psychological functioning. Current Directions in Psychological Science. 2007;16(5): 250-254.
[7] Kida, TE. Don’t Believe Everything You Think: The 6 Basic Mistakes We Make In Thinking. New York: Prometheus Books; 2006.
[8] O’Connor, Z. Colour psychology and colour Therapy: Caveat emptor. Color Research & Application. 2011;36(3):229-234.
Test na stres
Opracowanie własne na podstawie:
[1] G.J. Devilly, Assessment Devices. Retrieved March 24, 2004, Swinburne University (Clinical & Forensic Psychology) oraz
[2] M.Greenberg, The Stress-Proof Brain
