Resources
Anxiety is a complex subject and sometimes, just trying to do your own research can be overwhelming. This Resource page is intended to help (not overwhelm). Investigate as much as you want and please let me know if you think I should add anything.
Note that under Visualizations, there is general information about how visualizing works in the brain, while under Activities and Body Cues, there are references to specific pages in the book. This is because the idea of visualization as a useful, legitimate tool is fairly new to our scientific and logically oriented (left hemisphere of the brain) culture. The references substantiate the validity of using visualizations to stimulate soothing neurological processes. Happy researching!
Anxiety in the Body: Definition, Symptoms & Science
Interested in the science behind Anxiety? Click here to delve deeper into what's really going on inside your body when you feel anxious. |
Visualizations
“The Art of Visualization: Using the Right Brain to Connect Your People to Strategy”
—Watercooler Newsletter.com
“The Mirror Neuron System and Observational Learning: Implications for the Effectiveness of Dynamic Visualizations” by Tamara van Gog, Fred Paas, Nadine Marcus, Paul Ayres, John Sweller.
--Educational Psychology Review March 2009, Volume 21, Issue 1, pp 21-20, Date 11/12/08
“Mirroring People: The New Science of How We Connect with Others” by Marco Iacoboni (NY: —Farrar, Straus and Giroux, 2008) pp 3-34, 126-79
“Neural Foundations of Imagery” by Stephen M. Kosslyn, Giorgio Ganis, William Thompson.
--Nature Review Neuroscience 2001 Vol 2 (9) :635-642
“The Science of Visualization: Maximizing Your Brain’s Potential During the Recession” by Srinirasan Pillay, 4/3/2009.
—HuffPost (HuffingtonPost.com) Healthy Living
“Social Intelligence: The New Science of Human Relations” by Daniel Goleman
—NY: Bantam Dell, 2006, pp 41-42 visualization
TEDTalks: Neuroscientist Vilayanur Ramachandran on mirror neurons and the brain; 11/2009; 1/2010
—Watercooler Newsletter.com
“The Mirror Neuron System and Observational Learning: Implications for the Effectiveness of Dynamic Visualizations” by Tamara van Gog, Fred Paas, Nadine Marcus, Paul Ayres, John Sweller.
--Educational Psychology Review March 2009, Volume 21, Issue 1, pp 21-20, Date 11/12/08
“Mirroring People: The New Science of How We Connect with Others” by Marco Iacoboni (NY: —Farrar, Straus and Giroux, 2008) pp 3-34, 126-79
“Neural Foundations of Imagery” by Stephen M. Kosslyn, Giorgio Ganis, William Thompson.
--Nature Review Neuroscience 2001 Vol 2 (9) :635-642
“The Science of Visualization: Maximizing Your Brain’s Potential During the Recession” by Srinirasan Pillay, 4/3/2009.
—HuffPost (HuffingtonPost.com) Healthy Living
“Social Intelligence: The New Science of Human Relations” by Daniel Goleman
—NY: Bantam Dell, 2006, pp 41-42 visualization
TEDTalks: Neuroscientist Vilayanur Ramachandran on mirror neurons and the brain; 11/2009; 1/2010
Activities
Laughter (A-9 Laugh It Off)
“Benefits of Humor” PBS.org: This Emotional Life
“Healthy Lifestyle Stress Management: Stress Relief from Laughter? It’s no Joke” 7/23/2013
—Mayo Clinic, mayoclinic.org
“Humor, Laughter and Physical Health: Methodological Issues and Research Findings”
—American Psychiatric Association, 2001
“Benefits of Humor” PBS.org: This Emotional Life
“Healthy Lifestyle Stress Management: Stress Relief from Laughter? It’s no Joke” 7/23/2013
—Mayo Clinic, mayoclinic.org
“Humor, Laughter and Physical Health: Methodological Issues and Research Findings”
—American Psychiatric Association, 2001
Mindfulness (A-17 Observe and Accept, A-17 Active Meditation)
To open a portal into a wealth of information about “mindfulness”, go to “scholar.google.com” and use mindfulness as your topic. “Mindfulness” is a vital part of meditation practice—and an even more vital part of enriching our experience of daily life.
Google “Jon Kabat-Zinn” to access interviews, YouTubes, bio’s, and books by this scientist, author and educator. With a PhD in Molecular Biology, Jon Kabat-Zinn created the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.
“Mindfulness Meditation can Reduce Pain, Anxiety, in Healthy Individuals”
—News-Medical 4/10/2015 (very accessible article)
To open a portal into a wealth of information about “mindfulness”, go to “scholar.google.com” and use mindfulness as your topic. “Mindfulness” is a vital part of meditation practice—and an even more vital part of enriching our experience of daily life.
Google “Jon Kabat-Zinn” to access interviews, YouTubes, bio’s, and books by this scientist, author and educator. With a PhD in Molecular Biology, Jon Kabat-Zinn created the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.
“Mindfulness Meditation can Reduce Pain, Anxiety, in Healthy Individuals”
—News-Medical 4/10/2015 (very accessible article)
Music (A-6 Listen)
“The Effect of Music on the Human Stress Response”
—PLoSONE 7 v.8(8); 2013
“Releasing Stress Through the Power of Music” —University of Nevada, Reno, Counseling Services.
*includes eleven different types of relaxing music that you may sample from the website
YouTube relaxation music: “The Winding Path” by Kevin Kern, “Ocean Flute Music Meditation”
“The Effect of Music on the Human Stress Response”
—PLoSONE 7 v.8(8); 2013
“Releasing Stress Through the Power of Music” —University of Nevada, Reno, Counseling Services.
*includes eleven different types of relaxing music that you may sample from the website
YouTube relaxation music: “The Winding Path” by Kevin Kern, “Ocean Flute Music Meditation”
Body Cues
Exercise (B-8 Exercise)
“Depression and Anxiety: Exercise Eases Symptoms” 10/10/2014 —MayoClinic.org
“Exercise Can Help Anxiety…Here’s How” by Christian Cristiano. CityWatch, Vol 13, Issue 39 May 12, 2015 (releases endorphins…sedating effect on the body, pulling us out of F or F)
“How Exercise Can Calm Anxiety” –Gretchen Reynolds, 7/3/2013 —New York Times WELL
“Physical Benefits of Exercise”—Anxiety and Depression Association of America (ADAA)
“Depression and Anxiety: Exercise Eases Symptoms” 10/10/2014 —MayoClinic.org
“Exercise Can Help Anxiety…Here’s How” by Christian Cristiano. CityWatch, Vol 13, Issue 39 May 12, 2015 (releases endorphins…sedating effect on the body, pulling us out of F or F)
“How Exercise Can Calm Anxiety” –Gretchen Reynolds, 7/3/2013 —New York Times WELL
“Physical Benefits of Exercise”—Anxiety and Depression Association of America (ADAA)
Sleep (B-11 Sleep Routine)
Current research reveals that the jury is out on whether or not one can compensate for lost sleep. Articles that support this hypothesis:
“Can You Catch Up on Lost Sleep?” by Molly Webster, Scientific American, May 6, 2008
“Can You Make Up for Lost Sleep?” uamshealth.com (University of Arkansas for Medical Sciences).
“Psychcentral.com” has a good variety of information about sleep.
Current research reveals that the jury is out on whether or not one can compensate for lost sleep. Articles that support this hypothesis:
“Can You Catch Up on Lost Sleep?” by Molly Webster, Scientific American, May 6, 2008
“Can You Make Up for Lost Sleep?” uamshealth.com (University of Arkansas for Medical Sciences).
“Psychcentral.com” has a good variety of information about sleep.
*Sex is the exception to B-10 Three Hour Rule (surprise!). Whether by yourself or with a safe partner, your body benefits from the release of naturally occurring hormones, such as endorphins, during orgasm. Voluntary sexual expression is the body’s natural antidote to anxiety. (Note: if you have a history of sexual abuse, have been taught that your body is dirty or shameful, or are exhausted, this resource may not be easily available.)
“The Hidden Health Benefits of Sex” by Cari Wira Dineen, abcnews.go.com, March 5, 2012
“Orgasm” –Wikipedia
“Orgasms—good for the body, mind, spirit” by Kathleen Vankirk, DHS, MA.
—awakeningbody.com, 2015
“The Hidden Health Benefits of Sex” by Cari Wira Dineen, abcnews.go.com, March 5, 2012
“Orgasm” –Wikipedia
“Orgasms—good for the body, mind, spirit” by Kathleen Vankirk, DHS, MA.
—awakeningbody.com, 2015
Information
Meditation (I-5 Anxiety Soothers and Meditation)
“8 Minute Deep Meditation”
—project-meditation.org
“Free Guided Meditations –UCLS Mindful Awareness”
—marc.ucla.edu/body
“Meditation” —Mayo Clinic, mayoclinic.org 7/19/14
“Meditation for Beginners: 20 Practical Tips to Quiet the Mind” by Todd Goldfarb, 11/7/2007
—zenhabits.net/meditation
YouTube meditations: “1 Hour Meditation Candle”
Buddhist Perspective:
By Jon Kabat-Zinn and Thich Nhat Hanh:
“Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness”. Sep 24, 2013
By Thich Nhat Hanh:
“Fear: Essential Wisdom for Getting Through the Storm” Mar 4, 2014
“The Miracle of Mindfulness: An Introduction to the Practice of Meditation” May 1, 1999
“No Mud, No Lotus: the Art of Transforming Suffering” Dec 30, 2014
Christian Perspective:
By Chittister, Joan D.:
“The Monastery of the Heart: An Invitation to a Meaningful Life” Aug 1, 2012
“Between the Dark and the Daylight: Embracing the Contradictions of Life” Feb 24, 2015
By John O’Donohue:
“An Abundance of Blessings: 52 Meditations to Illuminate Your Life” Mar 14, 2012
Nondenominational Meditation—Google for more
“8 Minute Deep Meditation”
—project-meditation.org
“Free Guided Meditations –UCLS Mindful Awareness”
—marc.ucla.edu/body
“Meditation” —Mayo Clinic, mayoclinic.org 7/19/14
“Meditation for Beginners: 20 Practical Tips to Quiet the Mind” by Todd Goldfarb, 11/7/2007
—zenhabits.net/meditation
YouTube meditations: “1 Hour Meditation Candle”
Buddhist Perspective:
By Jon Kabat-Zinn and Thich Nhat Hanh:
“Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness”. Sep 24, 2013
By Thich Nhat Hanh:
“Fear: Essential Wisdom for Getting Through the Storm” Mar 4, 2014
“The Miracle of Mindfulness: An Introduction to the Practice of Meditation” May 1, 1999
“No Mud, No Lotus: the Art of Transforming Suffering” Dec 30, 2014
Christian Perspective:
By Chittister, Joan D.:
“The Monastery of the Heart: An Invitation to a Meaningful Life” Aug 1, 2012
“Between the Dark and the Daylight: Embracing the Contradictions of Life” Feb 24, 2015
By John O’Donohue:
“An Abundance of Blessings: 52 Meditations to Illuminate Your Life” Mar 14, 2012
Nondenominational Meditation—Google for more