Art Therapy Coloring:
Ashlock, L. E., Miller-Perrin, C., & Krumrei-Mancuso, E. (2018). The effectiveness of structured coloring activities for anxiety reduction. Art Therapy, 35(4), 195–201. https://digitalcommons.pepperdine.edu/cgi/viewcontent.cgi?article=1159&context=faculty_pubs
Calm Movement:
Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49–54. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3193654/pdf/IJY-4-49.pdf
Calm Music:
Krout, R. E. (2007). Music listening to facilitate relaxation and promote wellness: Integrated aspects of our neurophysiological responses to music. The Arts in Psychotherapy, 34(2), 134-141. https://www.researchgate.net/publication/222133804_Music_Listening_to_Facilitate_Relaxation_and_Promote_Wellness_Integrated_Aspects_of_Our_Neurophysiological_Responses_to_Music
Calming Sounds:
Gould van Praag, C. D., Garfinkel, S. N., Sparasci, O., Mees, A., Philippides, A. O., Ware, M., Ottaviani, C., & Critchley, H. D. (2017). Mind-wandering and alterations to default mode network connectivity when listening to naturalistic versus artificial sounds. Scientific Reports, 7, 45273. https://doi.org/10.1038/srep45273
Deep Breathing:
Perciavalle, V., Blandini, M., Fecarotta, P., Buscemi, A., Di Corrado, D., Bertolo, L., Fichera, F., & Coco, M. (2017). The role of deep breathing on stress. Neurological Sciences: Official Journal of the Italian Neurological Society and of the Italian Society of Clinical Neurophysiology, 38(3), 451–458. https://www.researchgate.net/publication/311750288_The_role_of_deep_breathing_on_stress
Grounding in the Present:
Cardaciotto, L., Herbert, J. D., Forman, E. M., Moitra, E., & Farrow, V. (2008). The assessment of present-moment awareness and acceptance: The Philadelphia Mindfulness Scale. Assessment, 15(2), 204–223. https://www.researchgate.net/publication/5664156_The_Assessment_of_Present-Moment_Awareness_and_Acceptance_The_Philadelphia_Mindfulness_Scale
Visual Calming:
Jo, H., Song, C., & Miyazaki, Y. (2019). Physiological benefits of viewing nature: A systematic review of indoor experiments. International Journal of Environmental Research and Public Health, 16(23), 4739. https://doi.org/10.3390/ijerph16234739
Brain Exercises for Focus and Concentration:
Green, C., & Seitz, A. (2015). The impacts of video games on cognition (and how the government can guide the industry). Policy Insights From the Behavioral and Brain Sciences, 2(1), 101–110. https://learningtransferlab.wiscweb.wisc.edu/wp-content/uploads/sites/280/2017/07/Policy_Insights_from_the_Behavioral_and_Brain_Sciences-2015-Green-101-10.pdf
Happy, Energetic Music:
Salimpoor, V. N., Benovoy, M., Larcher, K., Dagher, A., & Zatorre, R. J. (2011). Anatomically distinct dopamine release during anticipation and experience of peak emotion to music. Nature Neuroscience, 14(2), 257–262. https://www.frontiersin.org/articles/10.3389/fnhum.2018.00448/full
Meditation:
Magalhaes, A. A., Oliveira, L., Pereira, M. G., & Menezes, C. B. (2018). Does meditation alter brain responses to negative stimuli? A systematic review. Frontiers in Human Neuroscience, 12, Article 448. https://doi.org/10.3389/fnhum.2018.00448
Rhythmic Movement:
Ciolek, J. (2018, October 5). Calming your anxious mind through rhythmic movement. Paces Connection. https://www.pacesconnection.com/blog/calming-your-anxious-mind-through-rhythmic-movement
Spending Time Being Creative:
Fancourt, D., Garnett, C., Spiro, N., West, R., & Müllensiefen, D. (2019). How do artistic creative activities regulate our emotions? Validation of the Emotion Regulation Strategies for Artistic Creative Activities Scale (ERS-ACA). PLOS ONE, 14(2), Article e0211362. https://doi.org/10.1371/journal.pone.0211362
Connecting With Others:
Mertika, A., Mitskidou, P., & Stalikas, A. (2020). “Positive Relationships” and their impact on wellbeing: A review of current literature. Psychology: The Journal of the Hellenic Psychological Society, 25(1), 115–127. https://doi.org/10.12681/psy_hps.25340
Umberson, D., & Montez, J. K. (2010). Social relationships and health: A flashpoint for health policy. Journal of Health and Social Behavior, 51(1, Suppl), S54–S66. https://doi.org/10.1177/0022146510383501
Engaging in Physical Activity:
Barrientos, R. M., Frank, M. G., Crysdale, N. Y., Chapman, T. R., Ahrendsen, J. T., Day, H. E., Campeau, S., Watkins, L. R., Patterson, S. L., & Maier, S. F. (2011). Little exercise, big effects: Reversing aging and infection-induced memory deficits, and underlying processes. The Journal of Neuroscience: The Official Journal of the Society for Neuroscience, 31(32), 11578–11586. https://doi.org/10.1523/JNEUROSCI.2266-11.2011
Centers for Disease Control and Prevention. (2021, May). Physical activity breaks for the workplace: Resource guide.
https://www.cdc.gov/workplace-health-promotion/php/index.html
Engaging in Positive Self-Talk:
Critcher, C. R., & Dunning, D. (2015). Self-affirmations provide a broader perspective on self-threat. Personality & Social Psychology Bulletin, 41(1), 3–18. https://xlab.berkeley.edu/connect/Critcher_AffPersp.pdf
Getting Outside:
Schertz, K. E., & Berman, M. G. (2019). Understanding nature and its cognitive benefits. Current Directions in Psychological Science, 28(5), 496–502. https://doi.org/10.1177/0963721419854100
Learning About the Brain:
Suttie, J. (2019, October 1). How understanding your brain can help you learn. Greater Good Magazine. https://greatergood.berkeley.edu/article/item/how_understanding_your_brain_can_help_you_learn
Mindfulness Journaling:
Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3679190/pdf/nihms463108.pdf
Practicing Gratitude:
Brown, J., & Wong, J. (2017, June 6). How gratitude changes you and your brain. Greater Good Magazine. https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain
Setting Healthy Boundaries With Work and Technology:
Stich, J. F., Tarafdar, M., Stacey, P., & Cooper, C. L. (2019). E-mail load, workload stress and desired e-mail load: A cybernetic approach. Information Technology & People, 32(2), 430–452. https://doi.org/10.1108/ITP-10-2017-0321
Kossek, E. E. (2016). Managing work-life boundaries in the digital age. Organizational Dynamics, 45(3), 258–270. http://dx.doi.org/10.1016/j.orgdyn.2016.07.010
Setting Timers for Drinking and Eating:
Mental Health Foundation. (2022, January 25). Diet and mental health. https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/diet-and-mental-health