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

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. 117122; 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.