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Дополнительные инструменты

Здесь вы найдете схемы и таблицы из книги для самостоятельного заполнения.

Чувства, действия и мысли

Шаблон для описания плохого настроения.

Чувства, действия и мысли

Шаблон для описания хорошего настроения.

Таблица ценностей

Заполните таблицу самых значимых для себя ценностей (пример).

Принципы, цели, действия

Заполните таблицу, вписав принципы, цели и повседневные дела (пример).

Звезда принципов

Далее шаблон, который вы можете заполнить по образцу.

Литература к части I

Beck, A. T., Rush, A. J., Shaw, B. F, & Emery, G. (1979), Cognitive Therapy of Depression, New York: Wiley.

Breznitz, S., & Hemingway, C. (2012), Maximum Brainpower: Challenging the Brain for Health and Wisdom, New York: Ballantine Books.

Brown, S., Martinez, M. J., & Parsons, L. M. (2004), ‘Passive music listening spontaneously engages limbic and paralimbic systems’, Neuroreport, 15 (13), 2033–7.

Colcombe, S., & Kramer, A. F. (2003), ‘Fitness effects on the cognitive function of older adults. A meta-analytic study’, Psychological Science, 14 (2), 125–30.

Cregg, D. R., & Cheavens, J. S., ‘Gratitude Interventions: Effective Self-help? A Meta-analysis of the Impact on Symptoms of Depression and Anxiety’, Journal of Happiness Studies (2020), https://doi.org/10.1007/s10902-020-00236-6.

DiSalvo, D. (2013), Brain Changer: How Harnessing Your Brain’s Power to Adapt Can Change Your Life, Dallas: BenBella Books.

Joseph, N. T., Myers, H. F., et al. (2011), ‘Support and undermining in interpersonal relationships are associated with symptom improvement in a trial of antidepressant medication’, Psychiatry, 74 (3), 240–54.

Petruzzello, S. J., Landers, D. M., et al. (1991), ‘A meta-analysis on the anxiety-reducing effects of acute and chronic exercise. Outcomes and mechanisms’, Sports Medicine, 11 (3), 143–82.

Raichlen, D. A., Foster, A. D., Seillier, A., Giuffrida, A., & Gerdeman, G. L. (2013), ‘Exercise-Induced Endocannabinoid Signaling Is Modulated by Intensity’, European Journal of Applied Physiology, 113 (4), 869–75.

Singh, N. A., Clements, K. M., & Fiatrone, M. A. (1997), ‘A Randomized Controlled Trial of the Effect of Exercise on Sleep’, Sleep, 20 (2), 95–101.

Tops, M., Riese, H., et al. (2008), ‘Rejection sensitivity relates to hypocortisolism and depressed mood state in young women’, Psychoneuroendocrinology, 33 (5), 551–9.

Wang, J., Mann, F., Lloyd-Evans, B., et al. (2018), ‘Associations between loneliness and perceived social support and outcomes of mental health problems: a systematic review’, BMC Psychiatry, 18, 156.

Рисунок 1

Gilbert, P. (1997), Overcoming Depression: A self-help guide to using Cognitive Behavioural Techniques, London: Robinson.

Рисунок 2

Greenberger, D., & Padesky, C. A. (2016), Mind over Mood, 2nd Edition, New York: Guilford Press.

Рисунок 3

Clark, I., & Nicholls, H. (2017), Third Wave CBT Integration for individuals and teams: Comprehend, cope and connect, London: Routledge.

Литература к части II

Duhigg, C. (2012), The Power of Habit: Why we do what we do and how to change, London: Random House Books.

Рисунок 7

Willcox, G. (1982), ‘The Feeling Wheel’, Transactional Analysis Journal, 12 (4), 274–6.

Литература к части V

Gruenewald, T. L., Kemeny, M. E., Aziz, N., & Fahey, J. L. (2004), ‘Acute threat to the social self: Shame, social self-esteem, and cortisol activity’, Psychosomatic Medicine, 66, 915–24.

Lewis, M., & Ramsay, D. S. (2002), ‘Cortisol response to embarrassment and shame’, Child Development, 73 (4), 1034–45.

Рисунок 8

Luckner, R. S., & Nadler, R. S. (1991), Processing the Adventure Experience: Theory and Practice, Dubuque: Kendall Hunt.

Литература к части VI

Frankl, V. E. (1984), Man’s Search for Meaning: An Introduction to Logotherapy, New York: Simon & Schuster.

Yalom. I. D. (2008), Staring at the Sun: Being at peace with your own mortality, London: Piatkus.

Литература к части VII

McEwen, B. S. (2000), ‘The Neurobiology of Stress: from serendipity to clinical relevance’, Brain Research, 886, 172–89.

Mogilner, C., Chance, Z., & Norton, M. I. (2012), ‘Giving Time Gives You Time’, Psychological Science, 23 (10), 1233–8.

Stellar, J. E., John-Henderson, N., Anderson, C. L., Gordon, A. M., McNeil, G. D., & Keltner, D. (2015), ‘Positive affect and markers of inflammation: discrete positive emotions predict lower levels of inflammatory cytokines’, Emotion 15 (2), 129–33.

Ware, B. (2012), The Top Five Regrets of the Dying, London: Hay House.

Литература к части VIII

Feldman Barrett, L. (2017), How Emotions Are Made. The Secret Life of The Brain, London: Pan Macmillan.

Fletcher, E. (2019), Stress Less, Accomplish More, London: William Morrow.

Sapolsky, R. (2017), Behave. The Biology of Humans at Our Best and Worst, London: Vintage.

Thomas, M. (2021), The Lasting Connection, London: Robinson.

Иллюстрации

Иллюстрация 1 адаптирована из: Clarke, I., & Wilson, H. (2009), Cognitive Behavioural Therapy for Acute Inpatient Mental Health Units: Working with Clients, Staff and the Milieu, Abingdon: Routledge.

Иллюстрация 2 адаптирована из: Greenberger, D., & Padesky, C. A. (2016), Mind Over Mood, 2nd Edition, New York: Guilford Press.

Иллюстрация 3 адаптирована из: Clarke, I., & Wilson, H. (2009), Cognitive Behavioural Therapy for Acute Inpatient Mental Health Units, Sussex: Routledge.

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Над книгой работали

Руководитель редакционной группы Светлана Мотылькова

Ответственный редактор Наталья Довнар

Арт-директор Алексей Богомолов

Верстка обложки Владимир Постевой

Корректоры Анна Матвеева, Евлалия Мазаник

ООО «Манн, Иванов и Фербер»

mann-ivanov-ferber.ru

Электронная версия книги подготовлена компанией Webkniga.ru, 2022

Примечания

1

Feldman Barrett, L. (2017), How Emotions Are Made. The Secret Life of The Brain, London: Pan Macmillan.

2

Gilbert, P. (1997), Overcoming Depression: A self-help guide to using Cognitive Behavioural Techniques, London: Robinson.