Жизнь в стиле Fun. Что делает нас довольными, спокойными и уверенными (Хансон)

Robert Emmons. Thanks! How the Science of Gratitude Can Make You Happier. New York: Houghton Mifflin Harcourt, 2007.

Frederic Luskin et al. A Controlled Pilot Study of Stress Management Training of Elderly Patients with Congestive Heart Failure // Preventive Cardiology. 2002. 5. P. 168–174.

Fred B. Bryant et al. Understanding the Processes That Regulate Positive Emotional Experience: Unsolved Problems and Future Directions for Theory and Research on Savoring // International Journal of Wellbeing. 2011. 1 (1). P. 107–126; Bryant et al. Using the Past to Enhance the Present: Boosting Happiness Through Positive Reminiscence // Journal of Happiness Studies. 2005. 6. P. 227–260; Bryant. A Four-Factor Model of Perceived Control: Avoiding, Coping, Obtaining, and Savoring // Journal of Personality. 1989. 57 (4). P. 773–797.

Nancy S. Fagley. Appreciation Uniquely Predicts Life Satisfaction Above Demographics, the Big 5 Personality Factors, and Gratitude // Personality and Individual Differences. 2012. 53. P. 59–63.

Fred Bryant, Joseph Veroff. Savoring: A New Model of Positive Experience. Mahwah, N.J.: Lawrence Erlbaum Associates, Inc., 2007.

Jordi Quoidbach et al. Positive Emotion Regulation and Well-Being: Comparing the Impact of Eight Savoring and Dampening Strategies // Personality and Individual Differences. 2010. 49 (5). P. 368–373.

Bryant et al. Understanding the Processes that Regulate Positive Emotional Experience.

Brian Toomey, Bruce Ecker. Competing Visions of the Implications of Neuroscience for Psychotherapy // Journal of Constructivist Psychology. 2009. 22. P. 95–140; Ecker, Toomey. Depotentiation of Symptom-Producing Implicit Memory in Coherence Therapy // Journal of Constructivist Psychology. 2008. 21 (2). P. 87–150; Ecker, L. Hulley. Depth Oriented Brief Therapy: How to Be Brief When You Were Trained to Be Deep, and Vice Versa. San Francisco: Jossey-Bass, 1996.

Abraham Maslow. The Farther Reaches of Human Nature. New York: Penguin, 1993.

Roger Walsh. Lifestyle and Mental Health // American Psychologist. 2011. 66. P. 579–592; Walsh. The Meeting of Meditative Disciplines and Western Psychology // American Psychologist. 2006. 61. P. 227–239.

Селигман Мартин. Путь к процветанию. Новое понимание благополучия и счастья. М.: Манн, Иванов и Фербер, 2012; Селигман М. Как научиться оптимизму. Измените взгляд на мир и свою жизнь. М.: Альпина Паблишер, 2017.

Christopher Peterson et al. Strengths of Character, Orientations to Happiness, and Life Satisfaction // The Journal of Positive Psychology. 2007. 2 (3). P. 149–156.

Nansook Park. Character Strengths: Research and Practice // Journal of College & Character. 2009. 10 (4). P. 1–10.

Shauna Shapiro. Mindfulness and Psychotherapy // Journal of Clinical Psychology. 2009. 65. P. 1–6.

Barbara Fredrickson. Positivity: Top-Notch Research Reveals the 3 to 1 Ratio That Will Change Your Life. New York: Three Rivers Press, 2009.

Соня Любомирски. Психология счастья. Новый подход. СПб: Питер, 2017.

Michele Tugade. Positive Emotions and Coping: Examining Dual-Process Models of Resilience, in S. Folkman (ed.), Oxford Handbook of Stress, Health, and Coping. New York: Oxford University Press, 2011. P. 186–199.

Todd Kashdan. Curious? Discover the Missing Ingredient to a Fulfilling Life. New York: William Morrow, 2009.

Dacher Keltner. Born to Be Good: The Science of a Meaningful Life. New York: W. W. Norton & Company, Inc., 2009.

Emmons. Thanks! New York: Houghton Mifflin Harcourt, 2007.

Michael McCullough et al. Is Gratitude a Moral Affect? // Psychological Bulletin. 2001. 127 (2). P. 249–266.

William A. Cunningham, Tobias Brosch. Motivational Salience: Amygdala Tuning from Traits, Needs, Values, and Goals // Current Directions in Psychological Science. 2012. 21 (1). P. 54–59.

Steven M. Southwick, Dennis S. Charney. The Science of Resilience: Implications for the Prevention and Treatment of Depression // Science. 2012. 338. P. 79–82.

Я адаптировал диатез-стрессовую модель, которая используется в области медицины, исследованиях стресса и его последствиях.

Michael A. Cohn et al. Happiness Unpacked: Positive Emotions Increase Life Satisfaction by Building Resilience // Emotion. 2009. 9. P. 361–368; Greg C. Feldman et al. Responses to Positive Affect: A Self-Report Measure of Rumination and Dampening // Cognitive Therapy and Research. 2008. 32 (4). P. 507–525; Tugade, Fredrickson. Regulation of Positive Emotions: Emotion Regulation Strategies That Promote Resilience // Journal of Happiness Studies. 2007. 8. P. 311–333.

Lyubomirsky et al. Pursuing Happiness: The Architecture of Sustainable Change. Review of General Psychology. 2005. 9 (2). P. 111–131.

Ed Diener, Micaela Y. Chan. Happy People Live Longer: Subjective Well-Being Contributes to Health and Longevity // Applied Psychophysiology. 2011. 3 (1). P. 1–43; Fredrickson et al. Open Hearts Build Lives: Positive Emotions, Induced Through Loving-Kindness Meditation, Build Consequential Personal Resources // Journal of Personality and Social Psychology. 2008. 95 (5). P. 1045–1062; Y. Chida, A. Steptoe. Positive Psychological Well-Being and Mortality: A Quantitative Review of Prospective Observational Studies // Psychosomatic Medicine. 2008. 70 (7). P. 741–756; S. Pressman, S. Cohen. Does Positive Affect Influence Health? // Psychological Bulletin. 2005. 131. P. 925–971.

Это приблизительная оценка. Подробную информацию см. в статьях: Tena Vukasovic et al. Genetic Contribution to the Individual Differences in Subjective Well-Being: A Meta-Analysis // Journal for General Social Issues. 2012. 21. P. 1–17; Southwick, Charney. The Science of Resilience.

Есть и четвертый вариант — выйти за пределы своего разума. Вы связываетесь с чем-то божественным, духовным или безусловным, если это важно для вас (для меня это важно). Разумеется, по определению это не является способом управления разумом, поэтому я упоминаю эту возможность, но остаюсь в рамках земного мира в этой книге.

Кандель Эрик. В поисках памяти. Возникновение новой науки о человеческой психике. М.: Астрель, 2012; Joseph E. LeDoux. Synaptic Self: How Our Brains Become Who We Are. New York: Penguin Books, 2003.

Victoria Ho et al. The Cell Biology of Synaptic Plasticity // Science. 2011. 334. P. 623–628; D. Feldman. Synaptic Mechanisms for Plasticity in Neocortex // Annual Review of Neuroscience. 2009. 32. P. 33–55; Gianluigi Mongillo et al. Synaptic Theory of Working Memory. Science. 2008. 319. P. 1543–1546.

Glen O. Gabbard. A Neurobiologically Informed Perspective on Psychotherapy // British Journal of Psychiatry. 2000. 177. P. 117–122; Кандель Э. В поисках памяти.

Kandel. A New Intellectual Framework for Psychiatry // American Journal of Psychiatry. 1998. 155. P. 457–469.

Eleanor Maguire et al. Navigation-Related Structural Change in the Hippocampi of Taxi Drivers // National Academy of Sciences. 2000. 87. P. 4398–4403.

Кроме ствола головного мозга, гипоталамуса и гипофиза многие участки мозга представлены парами: один слева, другой справа, в том числе гиппокамп и островок. К сожалению, представители нейронауки говорят об этих парных органах в единственном числе (например, гиппокамп). Я тоже следую этой традиции.

Eileen Luders et al. The Underlying Anatomical Correlates of Long-Term Meditation: Larger Hippocampal and Frontal Volumes of Gray Matter // NeuroImage. 2009. 45. P. 672–678; Sara Lazar et al. Meditation Experience Is Associated with Increased Cortical Thickness // Neuroreport. 2005. 16. P. 1893–1897.

Britta Holzel et al. Investigation of Mindfulness Meditation Practitioners with Voxel-Based Morphometry // Social Cognitive and Affective Neuroscience. 2008. 3. P. 55–61; Lazar et al. Meditation Experience.

Luders et al. Anatomical Correlates of Long-Term Meditation; Holzel et al. Investigation of Mindfulness Meditation.

Jeffery Dusek et al. Genomic Counter-Stress Changes Induced by the Relaxation Response // PLoS One. 2008. 3. e2576.

Southwick, Charney. The Science of Resilience.

Даты в этом разделе являются приблизительными.

Scott W. Emmons. The Mood of a Worm // Science. 2012. 338. P. 475–476.

Elizabeth Pennisi. Nervous System May Have Evolved Twice // Science. 2013. 339. P. 391.

Ученые называют разные даты в зависимости от метода распределения млекопитающих и приматов по категориям.

Shannon McPherron et al. Evidence for Stone-Tool Assisted Consumption of Animal Tissues before 3.39 Million Years Ago at Dikika, Ethiopia // Nature. 2010. 446. P. 857–860; Semaw et al. 2.5-Million-Year-Old Stone Tools from Gona, Ethiopia // Nature. 1997. 385. P. 333–336.

Michael Balter. New Light on Revolutions That Weren't // Science. 2012. 336. P. 530–561.

Это открытый вопрос. Исследования в поддержку этого утверждения см. здесь: Pierre-Yves Placais, Thomas Preat. To Favor Survival Under Food Shortage, the Brain Disables Costly Memory // Science. 2013. 339. P. 440–442; Linda Palmer, Gary Lynch. A Kantian View of Space // Science. 2010. 328. P. 1487–1488; Tobias Esch, George B. Stefano. The Neurobiology of Stress Management // Neuroendocrinology Letters. 2010. 31 (1). P. 19–39.

Pontus Skoglund et al. Origins and Genetic Legacy of Neolithic Farmers and Hunter-Gatherers in Europe // Science. 2012. 336. P. 466–469.

Jung-Kyoo Choi, Samuel Bowles. The Coevolution of Parochial Altruism and War // Science. 2007. 318. P. 636–640.

Название этого раздела взято из статьи: Roy Baumeister. Bad Is Stronger Than Good // Review of General Psychology. 2001. 5. P. 323–370.

Eldad Yechiam, Guy Hochman. Losses as Modulators of Attention: Review and Analysis of the Unique Effects of Losses Over Gains // Psychological Bulletin. 2013. 139 (2). P. 497–518.

Baumeister et al. Bad Is Stronger Than Good; Paul Rozin, Edward Royzman. Negativity Bias, Negativity Dominance, and Contagion // Personality & Social Psychology Review. 2001. 5. P. 296–320.

Baumeister et al. Bad Is Stronger Than Good; Rozin, Royzman. Negativity Bias.

J. S. Morris et al. A Differential Neural Response in the Human Amygdala to Fearful and Happy Facial Expressions // Nature. 1996. 383. P. 812–815.

J. S. Morris et al. Conscious and Unconscious Emotional Learning in the Human Amygdala // Nature. 1998. 393. P. 467–470.

Daniel Kahneman, Amos Tversky. Prospect Theory: An Analysis of Decision Under Risk // Econometrica. 1979. 47 (2). P. 163–292; Yechiam, Hochman. Losses as Modulators of Attention.

John Gottman. Why Marriages Succeed or Fail: And How You Can Make Yours Last. New York: Simon & Schuster, 1995.

Fredrickson. Positivity.

Rozin, Royzman. Negativity Bias.

Rozin, Royzman. Negativity Bias.

Baumeister et al. Bad Is Stronger Than Good.

Cunningham, Brosch. Motivational Salience; Israel Liberzon et al. Extended Amygdala and Emotional Salience: A PET Activation Study of Positive and Negative Affect // Neuropsychopharmacology. 2003. 28 (4). P. 726–733; Stephan B. Hamann et al. Ecstasy and Agony: Activation of the Human Amygdala in Positive and Negative Emotion // Psychological Science. 2002. 13 (2). P. 135–141; Hugh Garavan et al. Amygdala Response to Both Positively and Negatively Valenced Stimuli // Neuroreport. 2001. 12 (12). P. 2779–2783.

Cunningham et al. Neural Correlates of Evaluation Associated with Promotion and Prevention Regulatory Focus // Cognitive, Affective, and Behavioral Neuroscience. 2005. 5 (2). P. 202–211; Andrew J. Calder et al. Neuropsychology of Fear and Loathing // Nature. 2001. 2. P. 353–363.

Hugo D. Critchley. Neural Mechanisms of Autonomic, Affective, and Cognitive Integration // Journal of Comparative Neurology. 2005. 493. P. 154–166.

Guestavo Morrone Parfitt et al. Moderate Stress Enhances Memory Persistence: Are Adrenergic Mechanisms Involved? // Behavioral Neuroscience. 2012. 126 (5). P. 729–730.

E. D. Kirby et al. Basolateral Amygdala Regulation of Adult Hippocampal Neurogenesis and Fear-Related Activation of Newborn Neurons // Molecular Psychiatry. 2012. 17. P. 527–536.

Bruce McEwen, Peter Gianaros. Stress- and Allostasis-Induced Brain Plasticity // Annual Review of Medicine. 2011. 62. P. 431–435.

McEwen, Gianaros. Stress- and Allostasis-Induced Brain Plasticity; Poul Videbech, Barbaba Ravnkilde. Hippocampal Volume and Depression: A Meta-Analysis of MRI Studies // American Journal of Psychiatry. 2004. 161 (11). P. 1957–1966; Stephanie Campbell et al. Lower Hippocampal Volume in Patients Suffering from Depression: A Meta-Analysis // American Journal of Psychiatry. 2001. 161 (4). P. 598–607.

McEwen, Gianaros. Stress- and Allostasis-Induced Brain Plasticity.

Tali Sharot. The Optimism Bias: A Tour of the Irrationally Positive Brain. New York: Vintage, 2011.

Deborah Kermer et al. Loss Aversion Is an Affective Forecasting Error // Psychological Science. 2006. 17 (8). P. 649–653; Baumeister et al. Bad Is Stronger Than Good; Rozin, Royzman. Negativity Bias.

Nadine Gogolla et al. Perineuronal Nets Protect Fear Memories from Erasure // Science. 2009. 325. P. 1258–1261.

Daniel L. Schachter. The Seven Sins of Memory: How the Mind Forgets and Remembers. New York: Houghton Mifflin Harcourt Books, 2002.

Внутренние силы, а также разные чувства, например несовершенства, в основе которых не лежит обучение и запоминание (другими словами, они не приобретаются), основаны на внутренних, генетически обусловленных характеристиках и тенденциях.

Ссылки на утверждения в этом абзаце см. здесь: Baumeister et al. Bad Is Stronger Than Good; Rozin, Royzman. Negativity Bias.

Селигман М. Как научиться оптимизму.

Селигман М. Как научиться оптимизму.

Некоторые виды психотерапии являются исключениями, заслуживающими внимания. К ним относятся фокусирование (Юджин Джендлин. Фокусирование. М.: Корвет, 2016); десенсибилизация и переработка движением глаз, или EMDR (Deborah L. Korn, Andrew M. Leeds. Preliminary Evidence of Efficacy for EMDR Resource Development and Installation in the Stabilization Phase of Treatment of Complex Posttraumatic Stress Disorder // Journal of Clinical Psychology. 2002. 58 (12). P. 1465–1487); когерентная терапия (Toomey, Ecker. Competing Visions; Ecker and Toomey. Depotentiation of SymptomProducing Implicit Memory in Coherence Therapy); широкая аффективная борьба со стрессом (Nicholas Terrier. Broad Minded Affective Coping [BMAC]: A ‘Positive' CBT Approach to Facilitating Positive Emotions // International Journal of Cognitive Therapy. 2010. 31 (1). P. 65–78).

Paul D. MacLean. The Triune Brain in Evolution: Role in Paleocerebral Functions. New York: Springer, 1990.

Jaak Panksepp. Affective Neuroscience: The Foundations of Human and Animal Emotions. New York: Oxford University Press, 1998; Panksepp. Affective Consciousness: Core Emotional Feelings in Animals and Humans // Consciousness & Cognition. 2005. 14 (1). P. 3080; Jeffrey Burgdorf, Panksepp. The Neurobiology of Positive Emotions // Neuroscience and Biobehavioral Reviews. 2006. 30. P. 173–187.

Stephen W. Porges. The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and SelfRegulation. New York: W. W. Norton & Company, 2011.

Paul Gilbert. Introducing Compassion-Focused Therapy // Advances in Psychiatric Treatment. 2009. 14. P. 199–208.

E. Tory Higgins. Beyond Pleasure and Pain // American Psychologist. 1997. 52 (12). P. 1280–1300.

Porges. The Polyvagal Theory.

Waguih William IsHak et al. Oxytocin's Role in Enhancing Well-Being: A Literature Review // Journal of Affective Disorders. 2011. 130 (1). P. 1–9; Inga D. Neumann. Brain Oxytocin: A Key Regulator of Emotional and Social Behaviours in Both Females and Males // Journal of Neuroendocrinology. 2008. 20. P. 858–865.

Pawel K. Olszewski et al. Oxytocin as Feeding Inhibitor: Maintaining Homestasis in Consummatory Behavior // Pharmacology Biochemistry and Behavior. 2010. 97. P. 47–54; Esch, Stefano. The Neurobiology of Stress Management.

Hugo D. Critchley, Yoko Nagai. How Emotions Are Shaped by Bodily States // Emotion Review. 2012. 4 (2). P. 163–168.

Critchley. Neural Mechanisms.

Critchley. Neural Mechanisms.

Panksepp. Affective Neuroscience.

Ilia Karatsoreos, Bruce McEwen. Psychobiological Allostasis: Resistance, Resilience, and Vulnerability // Trends in Cognitive Sciences. 2011. 15 (12). P. 576–584; Porges. The Polyvagal Theory; Esch, Stefano. The Neurobiology of Stress Management; Panksepp. Affective Consciousness; Panksepp. Affective Neuroscience.

Esch, Stefano. The Neurobiology of Stress Management.

Craig M. Becker et al. Salutogenesis 30 Years Later: Where Do We Go From Here? // International Electronic Journal Health Education. 2010. 13. P. 25–32.

Critchley. Neural Mechanisms.

Olszewski et al. Oxytocin as Feeding Inhibitor; Panksepp. Affective Neuroscience.

Адаптивный режим с глубоко встроенным ощущением того, что ваши главные потребности уже удовлетворены, нельзя достичь с помощью просветления. На мой взгляд, для этого требуются глубокое понимание, добродетель, любовь и, возможно, милосердие. Но если уничтожить топливо для нейропсихологического «пламени» ненависти и жадности (это буддийские термины), а также страданий в системах избегания, стремления и привязанности, вы проложите путь к очень глубокой связи с религиозной или духовной практикой и к вершинам человеческого потенциала.

Douglas P. Fry. Life Without War // Science. 2012. 336. P. 879–884.

William W. Seeley et al. Dissociable Intrinsic Connectivity Networks for Salience Processing and Executive Control // Journal of Neuroscience. 2007. 27. P. 2356–2349.

Wil Cunningham, Tabitha Kirkland. The Joyful, Yet Balanced Amygdala: Moderated Responses to Positive But Not Negative Stimuli in Trait Happiness // Social Cognitive and Affective Neuroscience. 2013. April 5. e-pub ahead of print.

Cunningham, Kirkland. Joyful Amygdala.

Cunningham, Brosch. Motivational Salience; Cunningham, Kirkland. Joyful Amygdala.

Cunningham et al. Neural Correlates of Evaluation.

Дэниел Сигел. Внимательный мозг. М.: Манн, Иванов и Фербер, 2015.

Cunningham, Kirkland. Joyful Amygdala.

Cunningham, Kirkland. Joyful Amygdala.

Douglas Roberts-Wolfe et al. Mindfulness Training Alters Emotional Memory Recall Compared to Active Controls: Support for an Emotional Information Processing Model of Mindfulness // Frontiers in Human Neuroscience. 2012. 6. P. 1–13.

Я говорю об адаптивном и реактивном режимах с точки зрения дихотомии. Этот способ соответствует категориальным различиям, которые провели ученые в отношении гомеостатической/аллостатической и симпатической/парасимпатической активности. В сложной и хаотичной биологической структуре животных, в том числе и нас, эти различия размываются — в любой момент могут возникать миксы гомеостатических адаптивных и аллостатических реактивных процессов. Но в целом эти категории, используемые учеными, точны и полезны. На языке теории систем адаптивный и реактивный режимы называются глобальными странными аттракторами.

Bruce McEwen, Peter Gianaros. Central Role of the Brain in Stress and Adaptation: Links to Socioeconomic Status, Health, and Disease // Annals of the New York Academy of Sciences. 2010. 1186. P. 190–222.

McEwen, Gianaros. Central Role of the Brain in Stress and Adaptation; Сапольски Р. Психология стресса. СПб.: Питер, 2015.

Esch, Stefano. The Neurobiology of Stress Management.

McEwen, Gianaros. Stress- and Allostasis-Induced Brain Plasticity.

McEwen, Gianaros. Central Role of the Brain in Stress and Adaptation; Critchley. Neural Mechanisms.

Esch, Stefano. The Neurobiology of Stress Management.

Esch, Stefano. The Neurobiology of Stress Management.

Byung Kook Lim et al. Anhedonia Requires MC4R-Mediated Synaptic Adaptations in Nucleus Accumbens // Nature. 2012. 487. P. 183–189.

Депрессия зачастую выступает реакцией на утрату (например, банкротство). Одной из самых распространенных характеристик является отсутствие удовольствия от ранее приятных вещей (все это связано с системой стремления к награде). В то же время депрессия также возникает после травмы (система избегания), отказа или стыда (система привязанности). Таким образом, я считаю, что депрессия затрагивает все три «операционные системы», порой одну в большей степени, чем остальные.

McEwen, Gianaros. Central Role of the Brain in Stress and Adaptation.

Esch, Stefano. The Neurobiology of Stress Management; Paul H. Black. The Inflammatory Response is an Integral Part of the Stress Response: Implications for Atherosclerosis, Insulin Resistance, Type II Diabetes, and Metabolic Syndrome X // Brain, Behavior, & Immunity. 2003. 17. P. 350–364; Black. Stress and the Inflammatory Response: A Review of Neurogenic Inflammation // Brain, Behavior, & Immunity. 2002. 16. P. 622–653.

McEwen. Stress Adaptation, and Disease: Allostasis and Allostatic Load // Annals of the New York Academy of Sciences. 1998. 840. P. 33–44.

McEwen, Gianaros. Central Role of the Brain in Stress and Adaptation.

Agnieszka Mika et al. Chronic Stress Impairs Prefrontal Cortex-Dependent Response Inhibition and Spatial Working Memory // Behavioral Neuroscience. 2012. 126 (5). P. 605–619; Ronald S. Duman, George K. Aghajanian. Synaptic Dysfunction in Depression: Potential Therapeutic Targets // Science. 2012. 338. P. 68–72; Daniel J. Christoffel et al. Structural and Synaptic Plasticity in Stress-Related Disorders // Reviews in Neurosciences. 2011. 22 (5). P. 535–549; McEwen. Protective and Damaging Effects of Stress Mediators: Central Role of the Brain // Dialogues in Clinical Neuroscience. 2006. 8 (4). P. 367–381.

M. P. Leussis, S. L. Andersen. Is Adolescence a Sensitive Period for Depression? Behavioral and Neuroanatomical Findings from a Social Stress Model // Synapse. 2007. 62 (1). P. 22–30; Q. Wang et al. Alterations of Myelin Basic Protein and Ultrastructure in the Limbic System at the Early Stage of Trauma-Related Stress Disorder in Dogs // Journal of Trauma. 2004. 56 (3). P. 604–610.

McEwen, Gianaros. Central Role of the Brain in Stress and Adaptation; Esch, Stefano. The Neurobiology of Stress Management.

E. L. van Donkelaar. Stress-Mediated Decreases in Brain-Derived Neurotropic Factor as Potential Confounding Factor for Acute Tryptophan Depletion-Induced Neurochemical Effects // Journal of the European College of Neuropsychopharmacology. 2009. 11. P. 812–821.

Jennifer N. Gutsell, Michael Inzlicht. Empathy Constrained: Prejudice Predicts Reduced Mental Simulation of Actions During Observation of Outgroups // Journal of Experimental Social Psychology. 2010. 46. P. 841–845; Xiaojin Xu et al. Do You Feel My Pain? Racial Group Membership Modulates Empathic Neural Responses // Journal of Neuroscience. 2009. 9 (26). P. 8525–8529; Lasana T. Harris, Susan T. Fiske. Social Groups That Elicit Disgust Are Differentially Processed in mPFC // Social Cognitive and Affective Neuroscience. 2007. 2. P. 45–51.

Charles Efferson et al. The Coevolution of Cultural Groups and Ingroup Favoritism // Science. 2008. 321. P. 1844–1849.

Christopher Boehm. Ancestral Hierarchy and Conflict // Science. 2012. 336. P. 844–847.

Fredrickson et al. What Good Are Positive Emotions in Crisis? A Prospective Study of Resilience and Emotions Following the Terrorist Attacks on the U.S. on 9/11/01 // Journal of Personality and Social Psychology. 2003. 84 (2). P. 365–376; Fredrickson, Robert Levenson. Positive Emotions Speed Recovery from the Cardiovascular Sequelae of Negative Emotions // Psychology Press. 1998. 12. P. 191–220.

Bryant et al. Understanding the Processes that Regulate Positive Emotional Experience.

Fredrickson et al. What Good Are Positive Emotions in Crisis?; Fredrickson, Levenson. Positive Emotions Speed Recovery.

Разумеется, вы можете выполнять эту практику чаще.

Это тибетская пословица.

Fidelma Hanrahan et al. A MetaAnalysis of Cognitive Therapy for Worry in Generalized Anxiety Disorder // Clinical Psychology Review. 2013. 33 (1). P. 120–132; Bunmi O. Olatunji et al. Cognitive-Behavioral Therapy for Obsessive-Complusive Disorder: A Meta-Analysis of Treatment Outcome and Moderators // Journal of Psychiatric Research. 2013. 47 (1). P. 33–41; Rebecca Gould et al. Cognitive Behavioral Therapy for Depression in Older People: A Meta-Analysis and Meta-Regression of Randomized Controlled Trails // Journal of the American Geriatrics Society. 2012. 60 (10). P. 1817–1830; Stefan G. Hofmann et al. The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-Analyses // Cognitive Therapy and Research. 2012. 36 (5). P. 427–440.

Esch, Stefano. The Neurobiology of Stress Management.

Elizabeth Broadbent et al. A Brief Relaxation Intervention Reduces Stress and Improves Surgical Wound Healing Response: A Randomished Trial // Brain, Behavior, & Immunity. 2012. 26 (2). P. 212–217; Герберт Бенсон. Чудо релаксации. М.: АСТ, 2004.

Герберт Бенсон. Чудо релаксации.

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Герберт Бенсон. Чудо релаксации.

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Schachter. Adaptive Constructive Processes.

Спасибо Сэлли Клауф Армстронг за эту метафору.

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Nader. Memory Traces Unbound.

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Точная продолжительность промежутка реконсолидации неизвестна, но она не превышает шести часов.

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Кроме того, если вы страдаете биполярным расстройством, будьте осторожнее с интенсивными и продолжительными позитивными эмоциями. Они могут спровоцировать маниакальный приступ. См.: June Gruber. Can Feeling Too Good Be Bad? Positive Emotion Persistence (PEP) in Bipolar Disorder // Current Directions in Psychological Science. 2001. 20 (4). P. 217–221.

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Bryant, Veroff. Savoring.

Если в ваших отношениях партнер проявлял жестокость или была такая угроза, будьте осторожнее и обратитесь за помощью к профессионалу перед тем, как выполнять практику.

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См. прекрасную книгу: Thich Nhat Hanh. Being Peace. Berkeley: Parallax Press, 2005.

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Panksepp. Affective Consciousness; Panksepp. Affective Neuroscience.

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