Сила воли. Как развить и укрепить

Макгонигал Келли

Высокая вариабельность сердечного ритма помогает упорствовать: Segerstrom S. С., Nes L. S. Heart Rate Variability Reflects Self- Regulatory Strength, Effort, and Fatigue 11 Psychological Science. 2007 Vol. 18. Pp. 275–281. См. также: Geisler F. С. М., KubiakT. Heart Rate Variability Predicts Self-Control in Goal Pursuit // European Journal of Personality. 2009. Vol. 23. Pp. 623–633.

Депрессия, настроение и вариабельность сердечного ритма: Tayloi С. В. Depression, Heart Rate-Related Variables and Cardiovascular Disease // International Journal of Psychophysiology. 2010. Vol. 78. Pp. 80–88.

См. также: 24-Hour Autonomic Dysfunction and Depressive Behaviors in an Animal Model of Social Isolation: Implications for the Study of Depression and Cardiovascular Disease / A. J. Grippo et al. // Psychosomatic Medicine. 2010.

Хроническая боль, заболевание и вариабельность сердечного ритма: Self-Regulatory Deficits in Fibromyalgia and Temporomandibular Disorders / L. S. Nes et al. // Pain. 2010. Vol. 151. Pp. 37–44.

Медитация повышает вариабельность сердечного ритма: Heart Rate Dynamics in Different Levels of Zen Meditation / C. Peressutti et al. // International Journal of Cardiology. 2010. Vol. 145. Pp. 142146. См. также: Central and Autonomic Nervous System Interaction Is Altered by Short-Term Meditation / Y.-Y. Tang et al. // Proceedings of the National Academy of Sciences. 2009. Vol. 106. Pp. 88658870.

Дыхание и вариабельность сердечного ритма: Song H.-S., Lehrer P. M. The Effects of Specific Respiratory Rates on Heart Rate and Heart Rate Variability // Applied Psychophysiology and Biofeedback. 2003. Vol. 28. Pp. 13–23.

Дыхательные упражнении помогают при посттравматиче- ских стрессовых расстройствах и зависимостях: The Effects of Respiratory Sinus Arrhythmiu Biofeedback on Heart Rate Variability and Post-Traumatic Stress Disorder Symptoms: A Pilot Study / T. Zucker et al. // Applied Psychophysiology and Biofeedback. 2009. Vol. 34. Pp. 135–143.

Спорт тренирует самоконтроль: Oaten М., Cheng К. Longitudinal Gains in Self-Regulation from Regular Physical Exercise // British Journal of Health Psychology. 2006. Vol. 11. Pp. 717–733.

Спорт и влечения: Janse Van Rensburg K., Taylor A., Hodgson T. The Effects of Acute Exercise on Attentional Bias Towards Smoking-Related Stimuli During Temporary Abstinence from Smoking // Addiction. 2009. Vol. 104. Pp. 1910–1917. См. также: Taylor A. H., Oliver A. J. Acute Effects of Brisk Walking on Urges to Eat Chocolate, Affect, and Responses to a Stressor and Chocolate Cue. An Experimental Study // Appetite. 2009. Vol. 52. Pp. 155–160.

Спорт как антидепрессант: Effects of Physical Exercise on Depression, Neuroendocrine Stress Hormones and Physiological Fitness in Adolescent Females with Depressive Symptoms / C. Nabkasorn et al. // The European Journal of Public Health. 2006. Vol. 16. Pp. 179–184.

Спорт и вариабельность сердечного ритма: Heart Rate Variability and Its Relation to Prefrontal Cognitive Function: The Effects of Training and Detraining / A. L. Hansen et al. // European Journal of Applied Physiology. 2004. Vol. 93. Pp. 263–272.

Спорт и мозг: Aerobic Fitness Reduces Brain Tissue Loss in Aging Humans / S. J. Colcombe et al. 11 The Journals of Gerontology Series A Biological Sciences and Medical Sciences. 2003. Vol. 58. Pp. M176-18 °Cм.

также: Aerobic Exercise Training Increases Brain Volume in Aging Humans / S. J. Colcombe et al. // The Journals of Gerontology Series A: Biological Sciences and Medical Sciences. 2006. Vol. 61. Pp. 1166–1170; Hillman С. H., Erickson К. I., Kramer A. F. Be Smart, Exercise Your Heart: Exercise Effects on Brain and Cognition // Nature Reviews Neuroscience. 2008. Vol. 9. Pp. 58–65.

Пять минут упражнений приносят пользу: BartonJ., PrettyJ. What Is the Best Dose of Nature and Green Exercise for Improving Mental Health?: A Multi-Study Analysis // Environmental Science & Technology. 2010. Vol. 44. Pp. 3947–3955.

Сон и силы: Effects of Poor and Short Sleep on Glucose Metabolism and Obesity Risk / K. Spiegel et al. // Nature Reviews Endocrinology. 2009. Vol. 5. Pp. 253–261. См. также: Knutson, K. L., Van Cauter E. Associatio Between Sleep Loss and Increased Risk of Obesity and Diabetes // Annal of the New York Academy of Sciences. 2008. Vol. 1129. Pp. 287–304.

Недосып и функционирование мозга: Durmer J. S., Dinges D. F. Neurocognitive Consequences of Sleep Deprivation // Seminars in Neurology. 2005. Vol. 25. Pp. 117–129.

Легкая префронтальная дисфункция: Sleep Deprivation Reduces Perceived Emotional Intelligence and Constructive Thinking Skills / W. D. S. Killgore et al. // Sleep Medicine. 2008. Vol. 9. Pp. 517–526.

Недосып и алкогольное опьянение: Performance Impairment During Four Days Partial Sleep Deprivation Compared with the Acute Effects of Alcohol and Hypoxia / D. Elmenhorst et al. // Sleep Medicine. 2009. Vol. 10. Pp. 189–197.

Недосып и стресс: The Human Emotional Brain without Sleep — A Prefrontal Amygdala Disconnect / S.-S. Yoo et al. // Current Biology. 2007. Vol. 17. Pp. R877-878.

Восстановление после недосыпа: Prefrontal Hypoactivation and Recovery in Insomnia / E. Altena et al. // Sleep. Vol. 31. 2008. Pp. 1271–1276.

Медитация, сон и зависимости: The Contribution of Mindfulness Practice to a Multicomponent Behavioral Sleep Intervention Following Substance Abuse Treatment in Adolescents: A Treatment-Development Study / W. B. Britton et al. // Substance Abuse. 2010. Vol. 31. Pp. 86–97.

Самоконтроль и иммунитет: Pause and Plan: Self-Regulation and the Heart / S. C. Segerstrom et al. // Motivational Perspectives on Cardiovascular Response / eds. G. Gendolla, and R. Wright. Washington: American Psychological Association, 2011. См. также: Segerstrom S. C. Resources, Stress, and Immunity: An Ecological Perspective on Human Psychoneuroimmunology // Annals of Behavioral Medicine. 2010. Vol. 40. Pp. 114–125.

Польза релаксации: Stress, Inflammation, and Yoga Practice / J. K. Kiecolt-Glaser et al. // Psychosomatic Medicine. 2010. Vol. 72. Pp. 113–121.