References

Look Inward Program

WEEK 1 — LANDSCAPE OF THOUGHTS & EMOTIONS

Tseng, J., & Poppenk, J. (2020). Brain meta-state transitions demarcate thoughts across task contexts exposing the mental noise of trait neuroticism. Nature Communications, 11(1), 3480.

Rozin, P., & Royzman, E. B. (2001). Negativity bias, negativity dominance, and contagion. Personality and Social Psychology Review, 5(4), 296–320.

Cooper, D., Yap, K., & Batalha, L. (2018). Mindfulness-based interventions and their effects on emotional clarity: A systematic review and meta-analysis. Journal of Affective Disorders, 235, 265–276.

Franco, C., Amutio, A., Lopez-Gonzalez, L., Oriol, X., & Martinez-Taboada, C. (2016). Effect of a mindfulness training program on the impulsivity and aggression levels of adolescents with behavioral problems in the classroom. Frontiers in Psychology, 7, 1385.

Li, P., Mao, L., Hu, M., Lu, Z., Yuan, X., Zhang, Y., & Hu, Z. (2022). Mindfulness on rumination in patients with depressive disorder: A systematic review and meta-analysis of randomized controlled trials. International Journal of Environmental Research and Public Health, 19(23), 16101.

Robbins, C. J., Keng, S. L., Ekblad, A. G., & Brantley, J. G. (2012). Effects of mindfulness-based stress reduction on emotional experience and expression: A randomized controlled trial. Journal of Clinical Psychology, 68(1), 117–131.

Zhang, W., Ouyang, Y., Tang, F., Chen, J., & Li, H. (2019). Breath-focused mindfulness alters early and late components during emotion regulation. Brain and Cognition, 135, 103585.

Kraiss, J. T., Ten Klooster, P. M., Moskowitz, J. T., & Bohlmeijer, E. T. (2020). The relationship between emotion regulation and well-being in patients with mental disorders: A meta-analysis. Comprehensive Psychiatry, 102, 152189.

Torre, J. B., & Lieberman, M. D. (2018). Putting feelings into words: Affect labeling as implicit emotion regulation. Emotion Review, 10(2), 116–124.

WEEK 2 — MIND-BODY CONNECTION

Mostafaei, S., Kabir, K., Kazemnejad, A., Feizi, A., Mansourian, M., Hassanzadeh Keshteli, A., Afshar, H., Arzaghi, S. M., Raseikhi Dehkordi, S., Adibi, P., & Ghadirian, F. (2019). Explanation of somatic symptoms by mental health and personality traits: Application of Bayesian regularized quantile regression in a large population study. BMC Psychiatry, 19(1), 207.

Rohleder, N. (2014). Stimulation of systemic low-grade inflammation by psychosocial stress. Psychosomatic Medicine, 76(3), 181–189.

Farb, N., Daubenmier, J., Price, C. J., Gard, T., Kerr, C., Dunn, B. D., Klein, A. C., Paulus, M. P., & Mehling, W. E. (2015). Interoception, contemplative practice, and health. Frontiers in Psychology, 6, 763.

Hölzel, B. K., Lazar, S. W., Gard, T., Schuman-Olivier, Z., Vago, D. R., & Ott, U. (2011). How does mindfulness meditation work? Proposing mechanisms of action from a conceptual and neural perspective. Perspectives on Psychological Science, 6(6), 537–559.

Treves, I. N., Tello, I. Y., Davidson, R. J., & Goldberg, S. B. (2019). The relationship between mindfulness and objective measures of body awareness: A meta-analysis. Scientific Reports, 9(1), 13386.

Herbert, B. M., & Pollatos, O. (2014). Attenuated interoceptive sensitivity in overweight and obese individuals. Eating Behaviors, 15(3), 445–448.

WEEK 3 — CORE VALUES & INTENTIONAL LIVING

Lee, M. A., & Kawachi, I. (2019). The keys to happiness: Associations between personal values regarding core life domains and happiness in South Korea. PLOS One, 14(1), e0209821.

Hershfield, H. E., Mogilner, C., & Barnea, U. (2016). People who choose time over money are happier. Social Psychological and Personality Science, 7(7), 697–706.

van den Bosch, R., & Taris, T. W. (2013). Authenticity at work: Development and validation of an individual authenticity measure at work. Journal of Happiness Studies, 15(1), 1–18.

Sutton, A. (2020). Living the good life: A meta-analysis of authenticity, well-being and engagement. Personality and Individual Differences, 153, 109645.

Sheldon, K. M., & Kasser, T. (1998). Pursuing personal goals: Skills enable progress, but not all progress is beneficial. Personality and Social Psychology Bulletin, 24(12), 1319–1331.

WEEK 4 — SELF-COMPASSION

Neff, K. D. (2023). Self-Compassion: Theory, Method, Research, and Intervention. Annual Review of Psychology, 73, 193–218.

Ferrari, M., Hunt, C., Harrysunker, A., Abbott, M. J., Beath, A. P., & Einstein, D. A. (2019). Self-compassion interventions and psychosocial outcomes: A meta-analysis of RCTs. Mindfulness, 10(8), 1455–1473.

MacBeth, A., & Gumley, A. (2012). Exploring compassion: A meta-analysis of the association between self-compassion and psychopathology. Clinical Psychology Review, 32(6), 545–552.

Beato, A. F., da Costa, L. P., & Nogueira, R. (2021). "Everything is gonna be alright with me": The role of self-compassion, affect, and coping in negative emotional symptoms during Coronavirus quarantine. International Journal of Environmental Research and Public Health, 18(4), 2017.

Lathren, C. R., Rao, S. S., Park, J., & Bluth, K. (2021). Self-compassion and current close interpersonal relationships: A scoping literature review. Mindfulness, 12(5), 1078–1093.

Phillips, W. J., & Hine, D. W. (2021). Self-compassion, physical health, and health behaviour: A meta-analysis. Health Psychology Review, 15(1), 113–139.

Zessin, U., Dickhäuser, O., & Garbade, S. (2015). The relationship between self-compassion and well-being: A meta-analysis. Applied Psychology: Health and Well-Being, 7(3), 340–364.

Inwood, E., & Ferrari, M. (2018). Mechanisms of change in the relationship between self-compassion, emotion regulation, and mental health: A systematic review. Applied Psychology: Health and Well-Being, 10(2), 215–235.

Live Mindfully Program

WEEK 1 — PRESENT-MOMENT AWARENESS

Killingsworth, M. A., & Gilbert, D. T. (2010). A wandering mind is an unhappy mind. Science, 330(6006), 932.

Donald, J. N., Atkins, P. W. B., Parker, P. D., Christie, A. M., & Ryan, R. M. (2016). Daily stress and the benefits of mindfulness: Examining the daily and longitudinal relations between present-moment awareness and stress responses. Journal of Research in Personality, 65, 30–37.

Teper, R., Segal, Z. V., & Inzlicht, M. (2013). Inside the mindful mind. Current Directions in Psychological Science, 22(6), 449–454.

Lebuda, I., Zabelina, D. L., & Karwowski, M. (2016). Mind full of ideas: A meta-analysis of the mindfulness–creativity link. Personality and Individual Differences, 93, 22–26.

Westphal, M., Wall, M., Corbeil, T., Keller, D. I., Brodmann-Maeder, M., Ehlert, U., Exadaktylos, A., Bingisser, R., & Kleim, B. (2021). Mindfulness predicts less depression, anxiety, and social impairment in emergency care personnel: A longitudinal study. PLOS One, 16(12), e0260208.

WEEK 2 — GRATITUDE

Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.

Cunha, L. F., Pellanda, L. C., & Reppold, C. T. (2019). Positive psychology and gratitude interventions: A randomized clinical trial. Frontiers in Psychology, 10, 584.

Wood, A. M., Joseph, S., Lloyd, J., & Atkins, S. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of Psychosomatic Research, 66(1), 43–48.

Kerr, S. L., O'Donovan, A., & Pepping, C. A. (2015). Can gratitude and kindness interventions enhance well-being in a clinical sample? Journal of Happiness Studies, 16, 17–36.

Algoe, S. B., Haidt, J., & Gable, S. L. (2008). Beyond reciprocity: Gratitude and relationships in everyday life. Emotion, 8(3), 425–429.

Algoe, S. B., Gable, S. L., & Maisel, N. C. (2010). It's the little things: Everyday gratitude as a booster shot for romantic relationships. Personal Relationships, 17, 217–233.

WEEK 3 — MINDFUL HABITS

Cheung, R. Y. M., & Lau, E. N. (2021). Is mindfulness linked to life satisfaction? Testing savoring positive experiences and gratitude as mediators. Frontiers in Psychology, 12, 591103.

Monshat, K., Khong, B., Hassed, C., Vella-Brodrick, D., Norrish, J., Burns, J., & Herrman, H. (2013). "A conscious control over life and my emotions:" Mindfulness practice and healthy young people. A qualitative study. Journal of Adolescent Health, 52(5), 572–577.

WEEK 4 — STRESS AWARENESS & MINDFUL COPING

Rohleder, N. (2014). Stimulation of systemic low-grade inflammation by psychosocial stress. Psychosomatic Medicine, 76(3), 181–189.

McEwen, B. S. (2008). Central effects of stress hormones in health and disease: Understanding the protective and damaging effects of stress and stress mediators. European Journal of Pharmacology, 583(2–3), 174–185.

O'Connor, D. B., Thayer, J. F., & Vedhara, K. (2021). Stress and health: A review of psychobiological processes. Annual Review of Psychology, 72, 663–688.

Lupien, S. J., McEwen, B. S., Gunnar, M. R., & Heim, C. (2009). Effects of stress throughout the lifespan on the brain, behavior, and cognition. Nature Reviews Neuroscience, 10(6), 434–445.

Fioranelli, M., Bottaccioli, A. G., Bottaccioli, F., Bianchi, M., Rovesti, M., & Roccia, M. G. (2018). Stress and inflammation in coronary artery disease: A review psychoneuroendocrineimmunology-based. Frontiers in Immunology, 9, 2031.

Doom, J. R., & Gunnar, M. R. (2013). Stress physiology and developmental psychopathology: Past, present, and future. Development and Psychopathology, 25(4 Pt 2), 1359–1373.

Roemer, L., Williston, S. K., & Rollins, L. G. (2015). Mindfulness and emotion regulation. Current Opinion in Psychology, 3, 52-57. 

Sanada, K., Montero-Marin, J., Alda Diez, M., Salas- Valero, M., Perez-Yus, M. C., Morillo, H., Demarzo, M. M., Garcia-Toro, M., & Garcia-Campayo, J. (2016). Effects of mindfulness-based interventions on salivary cortisol in healthy adults: A meta-analytical review. Frontiers in Physiology, 7, 471. 

Brown, K. W., Weinstein, N., & Creswell, J. D. (2012). Trait mindfulness modulates neuroendocrine and affective responses to social evaluative threat. Psychoneuroendocrinology, 37(12), 2037-2041.

Connect Deeply Program

WEEK 1 — MINDFUL CONNECTIONS

Baumeister, R. F., & Leary, M. R. (1995). The need to belong: Desire for interpersonal attachments as a fundamental human motivation. Psychological Bulletin, 117(3), 497–529.

House, J. S., Landis, K. R., & Umberson, D. (1988). Social relationships and health. Science, 241(4865), 540–545.

Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLOS Medicine, 7(7), e1000316.

Yang, Y. C., Boen, C., Gerken, K., Li, T., Schorpp, K., & Harris, K. M. (2016). Social relationships and physiological determinants of longevity across the human life span. Proceedings of the National Academy of Sciences of the United States of America, 113(3), 578–583.

Uchino, B. N., Trettevik, R., Kent de Grey, R. G., Cronan, S., Hogan, J., & Baucom, B. R. W. (2018). Social support, social integration, and inflammatory cytokines: A meta-analysis. Health Psychology, 37(5), 462–471.

Ma, Z., Zhao, J., Li, Y., Chen, D., Wang, T., Zhang, Z., Chen, Z., Yu, Q., Jiang, J., Fan, F., & Liu, X. (2020). Mental health problems and correlates among 746,217 college students during the coronavirus disease 2019 outbreak in China. Epidemiology and Psychiatric Sciences, 29, e181.

Wickramaratne, P. J., Yangchen, T., Lepow, L., Patra, B. G., Glicksburg, B., Talati, A., Adekkanattu, P., Ryu, E., Biernacka, J. M., Charney, A., Mann, J. J., Pathak, J., Olfson, M., & Weissman, M. M. (2022). Social connectedness as a determinant of mental health: A scoping review. PLOS One, 17(10), e0275004.

Leigh-Hunt, N., Bagguley, D., Bash, K., Turner, V., Turnbull, S., Valtorta, N., & Caan, W. (2017). An overview of systematic reviews on the public health consequences of social isolation and loneliness. Public Health, 152, 157–171.

Holz, N. E., Tost, H., & Meyer-Lindenberg, A. (2020). Resilience and the brain: A key role for regulatory circuits linked to social stress and support. Molecular Psychiatry, 25(2), 379–396.

Office of the Surgeon General (OSG) (2023). Our Epidemic of Loneliness and Isolation: The U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community. US Department of Health and Human Services.

Lindsay, E. K., Young, S., Brown, K. W., Smyth, J. M., & Creswell, J. D. (2019). Mindfulness training reduces loneliness and increases social contact in a randomized controlled trial. Proceedings of the National Academy of Sciences of the United States of America, 116(9), 3488–3493.

Barnes, S., Brown, K. W., Krusemark, E., Campbell, W. K., & Rogge, R. D. (2007). The role of mindfulness in romantic relationship satisfaction and responses to relationship stress. Journal of Marital and Family Therapy, 33(4), 482–500.

Jones, S. M., Bodie, G. D., & Hughes, S. D. (2019). The impact of mindfulness on empathy, active listening, and perceived provisions of emotional support. Communication Research, 46(6), 838–865.

 

WEEK 2 — EMPATHY & COMPASSION

Jones, S. M., Bodie, G. D., & Hughes, S. D. (2019). The impact of mindfulness on empathy, active listening, and perceived provisions of emotional support. Communication Research, 46(6), 838-865. 

Strauss, C., Lever Taylor, B., Gu, J., Kuyken, W., Baer, R., Jones, F., & Cavanagh, K. (2016). What is compassion and how can we measure it? A review of definitions and measures. Clinical Psychology Review, 47, 15–27.

Hakansson Eklund, J., & Summer Meranius, M. (2021). Toward a consensus on the nature of empathy: A review of reviews. Patient Education and Counseling, 104(2), 300–307.

Lim, D., Condon, P., & DeSteno, D. (2015). Mindfulness and compassion: An examination of mechanism and scalability. PLOS One, 10(2), e0118221.

Klimecki, O. M. (2019). The role of empathy and compassion in conflict resolution. Emotion Review, 11(4), 310–325.

Karnaze, M. M., & Bloss, C. S. (2023). Protective roles of empathy and compassion against loneliness early in the SARS-CoV-2 pandemic. Current Research in Behavioral Sciences, 5(15), 100130.

Kimmes, J. G., Edwards, A. B., Wetchler, J. L., & Bercik, J. (2014). Self and other ratings of dyadic empathy as predictors of relationship satisfaction. American Journal of Family Therapy, 42(5), 426–437.

Yue, Z., Qin, Y., Li, Y., Wang, J., Nicholas, S., Maitland, E., & Liu, C. (2022). Empathy and burnout in medical staff: Mediating role of job satisfaction and job commitment. BMC Public Health, 22(1), 1033.

Cosley, B. J., McCoy, S. K., Saslow, L. R., & Epel, E. S. (2010). Is compassion for others stress buffering? Consequences of compassion and social support for physiological reactivity to stress. Journal of Experimental Social Psychology, 46(5), 816–823.

Sened, H., Lavidor, M., Lazarus, G., Bar-Kalifa, E., Rafaeli, E., & Ickes, W. (2017). Empathic accuracy and relationship satisfaction: A meta-analytic review. Journal of Family Psychology, 31(6), 742–752.

Nelson, S. K., Della Porta, M. D., Jacobs Bao, K., Lee, H. C., Choi, I., & Lyubomirsky, S. (2015). 'It's up to you': Experimentally manipulated autonomy support for prosocial behavior improves well-being in two cultures over six weeks. Journal of Positive Psychology, 10(5), 463–476.

 

WEEK 3 — HEALTHY BOUNDARIES

Althammer, S. E., Reis, D., van der Beek, S., Beck, L., & Michel, A. (2021). A mindfulness intervention promoting work-life balance: How segmentation preference affects changes in detachment, well-being, and work-life balance. Journal of Occupational and Organizational Psychology, 94(2), 282–308.

Michel, A., Bosch, C., & Rexroth, M. (2014). Mindfulness as a cognitive-emotional segmentation strategy: An intervention promoting work-life balance. Journal of Occupational and Organizational Psychology, 87(4), 733–754.

Mathe, J. R., & Kelly, W. E. (2023). Mental boundaries relationship with self-esteem and social support: New findings for mental boundaries research. Imagination, Cognition and Personality, 43(1), 29–41.

Pluut, H., & Wonders, J. (2020). Not able to lead a healthy life when you need it the most: Dual role of lifestyle behaviors in the association of blurred work-life boundaries with well-being. Frontiers in Psychology, 11, 607294.

 

WEEK 4 — FORGIVENESS & LETTING GO

Chida, Y., & Steptoe, A. (2009). The association of anger and hostility with future coronary heart disease: A meta-analytic review of prospective evidence. Journal of the American College of Cardiology, 53(11), 936–946.

Enright, R. D., & North, J. (1998). Exploring Forgiveness. Madison, WI, USA: University of Wisconsin Press.

VandenBos, G. R. (Ed.) (2015). APA dictionary of psychology (2nd ed.). American Psychological Association. 

Karremans, J. C., van Schie, H. T., van Dongen, I., Kappen, G., Mori, G., van As, S., Ten Bokkel, I. M., & van der Wal, R. C. (2020). Is mindfulness associated with interpersonal forgiveness? Emotion, 20(2), 296–310.

Toussaint, L. L., Owen, A. D., & Cheadle, A. (2012). Forgive to live: Forgiveness, health, and longevity. Journal of Behavioral Medicine, 35(4), 375–386.

Toussaint, L., Shields, G. S., Dorn, G., & Slavich, G. M. (2016). Effects of lifetime stress exposure on mental and physical health in young adulthood: How stress degrades and forgiveness protects health. Journal of Health Psychology, 21(6), 1004–1014

Kim, J. J., Payne, E. S., & Tracy, E. L. (2022). Indirect effects of forgiveness on psychological health through anger and hope: A parallel mediation analysis. Journal of Religion and Health, 61(5), 3729–3746.