Resources and Links
Links
Introduction
(1) Aisha Harris, The History of Self-Care http://www.slate.com/articles/arts/culturebox/2017/04/the_history_of_self_care.html
(2) Raphailia Michael, What Self-Care Is -- and What It Isn't https://psychcentral.com/blog/what-self-care-is-and-what-it-isnt-2/
(3) Kristin Wong, Why Self Care Is So Important https://lifehacker.com/why-self-care-is-so-important-1770880812
(4) Hunter Institute of Mental Health, Self-care: Good for you and your work https://www.slideshare.net/HInstMH/selfcare-good-for-you-and-your-work
The Relaxation Response
(1) Berit Brogaard, How Deep Relaxation Affects Brain Chemistry https://www.psychologytoday.com/us/blog/the-mysteries-love/201503/how-deep-relaxation-affects-brain-chemistry
Breathing
(1) Christophe André, Proper Breathing Brings Better Health https://www.scientificamerican.com/article/proper-breathing-brings-better-health/
(2) Harvard Health Publishing, Relaxation techniques: Breath control helps quell errant stress response https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response
Sleep
(1) NHS (UK), How to Get Sleep https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/
(2) Jebra Turner, Self-Care: Start with Sleep https://minoritynurse.com/self-care-start-with-sleep/
(3) Division of Sleep Medicine at Harvard Medical School, Sleep and Health http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health
(4) Division of Sleep Medicine at Harvard Medical School, Sleep and Memory http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/memory
(5) Division of Sleep Medicine at Harvard Medical School, Sleep and Mood http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/mood
(6) National Institute of Neurological Disorders and Stroke, Brain Basics: Understanding Sleep https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep
(7) Jebra Turner, Self-Care: Start with Sleep https://minoritynurse.com/self-care-start-with-sleep/
(8) Division of Sleep Medicine at Harvard Medical School, Sleep and Mood http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/mood
Meditation
(1) Neuroskeptic, The 70,000 Thoughts Per Day Myth? https://www.discovermagazine.com/mind/the-70-000-thoughts-per-day-myth
(2) Mayo Clinic Staff, Meditation: A simple, fast way to reduce stress https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
(3) Tom Ireland, What Does Mindfulness Meditation Do to Your Brain? https://blogs.scientificamerican.com/guest-blog/what-does-mindfulness-meditation-do-to-your-brain/
(4) Tomas Rocha, The Dark Knight of the Soul https://www.theatlantic.com/health/archive/2014/06/the-dark-knight-of-the-souls/372766/
Journaling
(1) Tracy Halliday, Self-Care and Bullet Journaling https://bulletjournal.com/blogs/bulletjournalist/self-care-and-bullet-journaling
(2) Hayley Phelan, What’s All This About Journaling? https://www.nytimes.com/2018/10/25/style/journaling-benefits.html
(3) Bridget Murray, Writing to heal https://www.apa.org/monitor/jun02/writing
Self-Massage
(1) Stefanie Lisa, The Benefits of Self-Massage + Our Favorite Techniques https://blog.biotrust.com/benefits-of-self-massage/
(2) UCLA Center for East-West Medicine, Acupressure for Beginners https://exploreim.ucla.edu/self-care/acupressure-and-common-acupressure-points/
Healthy Diet
(1) Dariush Mozaffarian, Dietary and Policy Priorities for Cardiovascular Disease, Diabetes, and Obesity: A Comprehensive Review https://pubmed.ncbi.nlm.nih.gov/26746178/
(2) Amy Locke, Jill Schneiderhan, Suzanna M Zick, Diets for Health: Goals and Guidelines https://pubmed.ncbi.nlm.nih.gov/30215930/
(3) University of California - San Diego, Big data from world's largest citizen science microbiome project serves food for thought https://www.sciencedaily.com/releases/2018/05/180515092931.htm
(4) Viome, The Secret to a Healthy Gut Microbiome? Diversity, Diversity, Diversity! https://www.viome.com/blog/secret-healthy-gut-microbiome-diversity-diversity-diversity
Simple Movements
(1) Lieberman, Daniel. 2020. Exercised : Why Something We Never Evolved to Do Is Healthy and Rewarding. New York: Pantheon Books, 40.
(2) Lieberman, Exercised, 47.
(3) Lieberman, Exercised, 247-250.
(4) Lieberman, Exercised, 334.
(5) Lieberman, Exercised, 268.
(6) Stacy Simon, Study: Even a Little Walking May Help You Live Longer, https://www.cancer.org/latest-news/study-even-a-little-walking-may-help-you-live-longer.html
(7) Lieberman, Exercised, 323-324.
(8) Lieberman, Exercised, 297.
Healthy Hobbies
(1) Lara Fenton, The Benefits of Recreation for the Recovery and Social Inclusion of Individuals with Mental Illness: An Integrative Review https://www.tandfonline.com/doi/full/10.1080/01490400.2015.1120168
(2) Brandon Duncan, 5 Reasons to Practice Hobbies in Recovery http://www.stepworks.com/2017/02/5-reasons-hobbies-in-recovery/
(3) Australian Government, Department of Health, Purposeful activity - hobbies https://headtohealth.gov.au/meaningful-life/purposeful-activity/hobbies
Deep Relaxation
(1) Mayo Clinic Staff, Relaxation techniques: Try these steps to reduce stress https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368
(2) Debra Rose Wilson, 5 relaxation techniques to try https://www.medicalnewstoday.com/articles/5-relaxation-techniques-to-try#risks-of-relaxation-techniques
Nature
(1) J Maas, Morbidity is related to a green living environment https://jech.bmj.com/content/63/12/967.short
(2) Richard Mitchell, Effect of exposure to natural environment on health inequalities: an observational population study https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(08)61689-X/fulltext
(3) Science Daily, Benefits of outdoor exercise confirmed https://www.sciencedaily.com/releases/2011/02/110204130607.htm
Healthy Social Connections
(1) Debra Umberson, Social Relationships and Health: A Flashpoint for Health Policy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3150158/
(2) Glenn C. Altschuler, The Surprising Benefits of Social Connections https://www.psychologytoday.com/us/blog/is-america/202001/the-surprising-benefits-social-connections
(3) Emma Seppälä, Connect To Thrive https://www.psychologytoday.com/us/blog/feeling-it/201208/connect-thrive
(4) Debra Umberson, Social Relationships and Health: A Flashpoint for Health Policy
(5) Greater Good Magazine, What is Social Connection? https://greatergood.berkeley.edu/topic/social_connection/definition
(6) MindWise Innovations, The Importance of Social Connection https://www.mindwise.org/blog/uncategorized/the-importance-of-social-connection/
(7) Kat Vellos. 2020. We Should Get Together : The Secret to Cultivating Better Friendships, 143-144
Intellectual Stimulation
(1) San Bolkan, Intellectually Stimulating Students' Intrinsic Motivation: The Mediating Influence of Affective Learning and Student Engagement https://www.tandfonline.com/doi/abs/10.1080/08934215.2014.962752
(2) Brennan R. Payne, In the zone: Flow state and cognition in older adults. https://psycnet.apa.org/record/2011-06130-001
Eight Pillars of Joy: Humor
(1) https://www.nytimes.com/2019/04/09/magazine/how-to-laugh-at-yourself.html
Eight Pillars of Joy: Gratitude
(1) Malia Wollan, How to Laugh at Yourself https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/201504/7-scientifically-proven-benefits-gratitude
Eight Pillars of Joy: Generosity
(1) Times Travel, Amazing facts about the Dead Sea to know why it is 'dead' https://timesofindia.indiatimes.com/travel/destinations/amazing-facts-about-the-dead-sea-to-know-why-it-is-dead/photostory/79608488.cms
(2) World Happiness Report 2015 https://worldhappiness.report/ed/2015/
(3) Ana Sandoiu, How does generosity benefit health? Brain study sheds light https://www.medicalnewstoday.com/articles/322940#Generosity-and-the-brains-amygdala
Eight Pillars of Joy: Compassion
(1) Jennifer L. Goetz, Compassion: An Evolutionary Analysis and Empirical Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2864937/(2) Project Helping, Helper's High https://projecthelping.org/helpers-high/#:~:text=Helper
Recommended and Referenced Titles
Kondo, Marie. 2015. Life-Changing Magic : Spark Joy Every Day. Random House Inc.
Kondo, Marie. 2015. Life-Changing Magic : Spark Joy Every Day. Random House Inc.
Cameron, Julia. 2009. The Artist’s Way Every Day : A Year of Creative Living. New York: Jeremy P. Tarcher/Penguin.
Carroll, Ryder. 2018. The Bullet Journal Method : Track the Past, Order the Present, Design the Future. New York, New York: Portfolio/Penguin.
Cohen, Ken. 1997. The Way of Qigong = [Ch’i Kung Chi Tao] : The Art and Science of Chinese Energy Healing. New York: Ballantine Books.
H David Coulter. 2012. Anatomy of Hatha Yoga : A Manual for Students, Teachers, and Practitioners. Honesdale, Pa: Body And Breath.
Holden, Lee, and Douglas B Abrams. 2008. 7 Minutes of Magic : The Ultimate Energy Workout. New York: Avery.
Jahnke, Roger. 1997. The Healer within : The Four Essential Self-Care Methods for Creating Optimal Health. San Francisco, Calif.: Harpersanfrancisco.
Kondo, Marie. 2015. Life-Changing Magic : Spark Joy Every Day. Random House Inc.
Kries, Jennifer. 2017. Waking Energy : 7 Timeless Practices Designed to Reboot Your Body and Unleash Your Potential. New York, Ny: Harperelixir.
Lama, Dalai, and Desmond Tutu. 2016. The Book of Joy : Lasting Happiness in a Changing World. New York: Avery, An Imprint Of Penguin Random House.
Kat Vellos. 2020. We Should Get Together : The Secret to Cultivating Better Friendships.
Williams, Florence. 2018. The Nature Fix : Why Nature Makes Us Happier, Healthier, and More Creative. New York, Ny: W.W. Norton & Company.