Sources

Where the techniques, lessons, calming scripts and facts in Above come from. In the app, each activity (on its start sheet) and each technique (on its detail screen) lists its sources under "Sources", with a "Read the source" link. This page collects them all in one place.

171 works are cited, and 170 of them link to the paper, book or official page. The other one (State-Trait Anger Expression Inventory-2 (STAXI-2) Professional Manual) has no public page.

How the Content Is Built

Approaches with research behind them. Cognitive behavioral therapy (CBT), acceptance and commitment therapy (ACT), dialectical behavior therapy (DBT) skills, behavioral activation, stimulus control for sleep, slow breathing and self-compassion. Public-health bodies (NHS, NICE, the American Psychological Association, Mind, NIMH, the Mayo Clinic) back the framing.

Claims stay as strong as their source. Lessons say "in one study" or "research suggests" and never promise a cure or an outcome.

Safety wording is built in and checked before each release: a dizziness caution before any breathing, a full caution before any cold-water step, and the crisis disclaimer on the first and last activity of every journey. Lessons also point to a doctor or therapist where a condition can need one (panic that is new, sleep trouble lasting weeks, grief that feels too heavy, and similar).

Above is not therapy, a medical service or an emergency service, and the app says so on those screens. If you are in immediate danger, please contact your local emergency number, or find a free helpline in your country at https://findahelpline.com.

Anger

Teresa Amabile & Steven Kramer (2011). The Progress Principle. Harvard Business Review Press. https://openlibrary.org/works/OL16414162W

American Psychological Association. Controlling anger before it controls you. https://www.apa.org/topics/anger/control

Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://doi.org/10.1016/j.xcrm.2022.100895

Richard Beck & Ephrem Fernandez (1998). Cognitive-behavioral therapy in the treatment of anger: A meta-analysis. Cognitive Therapy and Research. https://doi.org/10.1023/a:1018763902991

Judith S. Beck (2020). Cognitive Behavior Therapy: Basics and Beyond (3rd ed.). Guilford Press. https://openlibrary.org/works/OL21681608W

Juliana G. Breines & Serena Chen (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin. https://doi.org/10.1177/0146167212445599

Brad J. Bushman (2002). Does venting anger feed or extinguish the flame? Catharsis, rumination, distraction, anger, and aggressive responding. Personality and Social Psychology Bulletin. https://doi.org/10.1177/0146167202289002

Thomas F. Denson (2013). The multiple systems model of angry rumination. Personality and Social Psychology Review. https://doi.org/10.1177/1088868312467086

Albert Ellis & Robert A. Harper (1975). A New Guide to Rational Living. Wilshire Book Company. https://openlibrary.org/works/OL16044125W

Peter M. Gollwitzer (1999). Implementation intentions: Strong effects of simple plans. American Psychologist. https://doi.org/10.1037/0003-066X.54.7.493

John M. Gottman & Nan Silver (1999). The Seven Principles for Making Marriage Work. Crown. https://openlibrary.org/works/OL1982054W

James J. Gross (1998). The emerging field of emotion regulation: An integrative review. Review of General Psychology. https://doi.org/10.1037/1089-2680.2.3.271

Howard Kassinove & Raymond Chip Tafrate (2002). Anger Management: The Complete Treatment Guidebook for Practitioners. Impact Publishers. https://openlibrary.org/works/OL23789912W

Kjaervik, S. L., & Bushman, B. J. (2024). A meta-analytic review of anger management activities that increase or decrease arousal: What fuels or douses rage? Clinical Psychology Review. https://doi.org/10.1016/j.cpr.2024.102414

Ethan Kross & Ozlem Ayduk (2011). Making meaning out of negative experiences by self-distancing. Current Directions in Psychological Science. https://doi.org/10.1177/0963721411408883

Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology. https://doi.org/10.1002/ejsp.674

Lieberman, M. D., et al. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science. https://doi.org/10.1111/j.1467-9280.2007.01916.x

Marsha M. Linehan (2015). DBT Skills Training Manual (2nd ed.). Guilford Press. https://openlibrary.org/works/OL44545989W

G. Alan Marlatt & Judith R. Gordon (1985). Relapse Prevention: Maintenance Strategies in the Treatment of Addictive Behaviors. Guilford Press. https://openlibrary.org/works/OL17090315W

Mauss, I. B., Cook, C. L., Cheng, J. Y. J., & Gross, J. J. (2007). Individual differences in cognitive reappraisal: Experiential and physiological responses to an anger provocation. International Journal of Psychophysiology. https://doi.org/10.1016/j.ijpsycho.2007.03.017

Mischkowski, D., Kross, E., & Bushman, B. J. (2012). Flies on the wall are less aggressive: Self-distancing "in the heat of the moment" reduces aggressive thoughts, angry feelings and aggressive behavior. Journal of Experimental Social Psychology. https://doi.org/10.1016/j.jesp.2012.03.012

Kristin D. Neff (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity. https://doi.org/10.1080/15298860309032

NHS. Get help with anger. https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/anger/

James W. Pennebaker (1997). Writing about emotional experiences as a therapeutic process. Psychological Science. https://doi.org/10.1111/j.1467-9280.1997.tb00403.x

Marshall B. Rosenberg (2015). Nonviolent Communication: A Language of Life (3rd ed.). PuddleDancer Press. https://openlibrary.org/works/OL2018966W

Charles D. Spielberger (1999). State-Trait Anger Expression Inventory-2 (STAXI-2) Professional Manual. Psychological Assessment Resources (background reading).

Mayo Clinic Staff. Anger management: 10 tips to tame your temper. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/anger-management/art-20045434

Tangney, J. P., et al. (1996). Relation of shame and guilt to constructive versus destructive responses to anger across the lifespan. Journal of Personality and Social Psychology. https://doi.org/10.1037/0022-3514.70.4.797

Witvliet, C. V. O., Ludwig, T. E., & Vander Laan, K. L. (2001). Granting forgiveness or harboring grudges: Implications for emotion, physiology, and health. Psychological Science. https://doi.org/10.1111/1467-9280.00320

Everett L. Worthington Jr. (2006). Forgiveness and Reconciliation: Theory and Application. Routledge. https://openlibrary.org/works/OL2957271W

Anxiety

Teresa Amabile & Steven Kramer (2011). The Progress Principle. Harvard Business Review Press. https://openlibrary.org/works/OL16414162W

Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://doi.org/10.1016/j.xcrm.2022.100895

Judith S. Beck (2020). Cognitive Behavior Therapy: Basics and Beyond (3rd ed.). Guilford Press. https://openlibrary.org/works/OL21681608W

Borkovec, T. D., Robinson, E., Pruzinsky, T., & DePree, J. A. (1983). Preliminary exploration of worry: Some characteristics and processes. Behaviour Research and Therapy. https://doi.org/10.1016/0005-7967(83)90121-3

Borkovec, T. D., Wilkinson, L., Folensbee, R., & Lerman, C. (1983). Stimulus control applications to the treatment of worry. Behaviour Research and Therapy. https://doi.org/10.1016/0005-7967(83)90206-1

Alison Wood Brooks (2014). Get excited: Reappraising pre-performance anxiety as excitement. Journal of Experimental Psychology: General. https://doi.org/10.1037/a0035325

R. Nicholas Carleton (2016). Into the unknown: A review and synthesis of contemporary models involving uncertainty. Journal of Anxiety Disorders. https://doi.org/10.1016/j.janxdis.2016.02.007

David M. Clark (1986). A cognitive approach to panic. Behaviour Research and Therapy. https://doi.org/10.1016/0005-7967(86)90011-2

Craske, M. G., Treanor, M., Conway, C. C., Zbozinek, T., & Vervliet, B. (2014). Maximizing exposure therapy: An inhibitory learning approach. Behaviour Research and Therapy. https://doi.org/10.1016/j.brat.2014.04.006

Michel J. Dugas & Melisa Robichaud (2007). Cognitive-Behavioral Treatment for Generalized Anxiety Disorder: From Science to Practice. Routledge. https://openlibrary.org/works/OL21227968W

National Institute for Health and Care Excellence (2011). Generalised anxiety disorder and panic disorder in adults: management (CG113). https://www.nice.org.uk/guidance/cg113

Peter M. Gollwitzer (1999). Implementation intentions: Strong effects of simple plans. American Psychologist. https://doi.org/10.1037/0003-066X.54.7.493

Stefan G. Hofmann & Jasper A. J. Smits (2008). Cognitive-behavioral therapy for adult anxiety disorders: A meta-analysis of randomized placebo-controlled trials. Journal of Clinical Psychiatry. https://doi.org/10.4088/jcp.v69n0415

Edmund Jacobson (1938). Progressive Relaxation (2nd ed.). University of Chicago Press. https://openlibrary.org/works/OL43110732W

Jamieson, J. P., Nock, M. K., & Mendes, W. B. (2012). Mind over matter: Reappraising arousal improves cardiovascular and cognitive responses to stress. Journal of Experimental Psychology: General. https://doi.org/10.1037/a0025719

Jon Kabat-Zinn (1990). Full Catastrophe Living. Delacorte Press. https://openlibrary.org/works/OL3930535W

Kross, E., et al. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology. https://doi.org/10.1037/a0035173

Lucas S. LaFreniere & Michelle G. Newman (2020). Exposing worry's deceit: Percentage of untrue worries in generalized anxiety disorder treatment. Behavior Therapy. https://doi.org/10.1016/j.beth.2019.07.003

Marsha M. Linehan (2015). DBT Skills Training Manual (2nd ed.). Guilford Press. https://openlibrary.org/works/OL44545989W

G. Alan Marlatt & Judith R. Gordon (1985). Relapse Prevention: Maintenance Strategies in the Treatment of Addictive Behaviors. Guilford Press. https://openlibrary.org/works/OL17090315W

Masuda, A., Hayes, S. C., Sackett, C. F., & Twohig, M. P. (2004). Cognitive defusion and self-relevant negative thoughts: Examining the impact of a ninety year old technique. Behaviour Research and Therapy. https://doi.org/10.1016/j.brat.2003.10.008

McCallie, M. S., Blum, C. M., & Hood, C. J. (2006). Progressive muscle relaxation. Journal of Human Behavior in the Social Environment. https://doi.org/10.1300/j137v13n03_04

Kristin D. Neff (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity. https://doi.org/10.1080/15298860309032

NHS. Generalised anxiety disorder in adults. https://www.nhs.uk/mental-health/conditions/generalised-anxiety-disorder/overview/

James W. Pennebaker (1997). Writing about emotional experiences as a therapeutic process. Psychological Science. https://doi.org/10.1111/j.1467-9280.1997.tb00403.x

Paul M. Salkovskis (1991). The importance of behaviour in the maintenance of anxiety and panic: A cognitive account. Behavioural Psychotherapy. https://doi.org/10.1017/s0141347300011472

Steven C. Hayes, Kirk D. Strosahl & Kelly G. Wilson (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change (2nd ed.). Guilford Press. https://openlibrary.org/works/OL20476296W

Wegner, D. M., Schneider, D. J., Carter, S. R., & White, T. L. (1987). Paradoxical effects of thought suppression. Journal of Personality and Social Psychology. https://doi.org/10.1037/0022-3514.53.1.5

Stress

Albulescu, P., et al. (2022). "Give me a break!" A systematic review and meta-analysis on the efficacy of micro-breaks for increasing well-being and performance. PLoS ONE. https://doi.org/10.1371/journal.pone.0272460

Teresa Amabile & Steven Kramer (2011). The Progress Principle. Harvard Business Review Press. https://openlibrary.org/works/OL16414162W

American Psychological Association. Stress effects on the body. https://www.apa.org/topics/stress/body

Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://doi.org/10.1016/j.xcrm.2022.100895

Fred B. Bryant & Joseph Veroff (2007). Savoring: A New Model of Positive Experience. Lawrence Erlbaum Associates. https://openlibrary.org/works/OL25107740W

Sheldon Cohen & Thomas A. Wills (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin. https://doi.org/10.1037/0033-2909.98.2.310

Stephen R. Covey (1989). The 7 Habits of Highly Effective People. Free Press. https://openlibrary.org/works/OL2629977W

Barbara L. Fredrickson (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist. https://doi.org/10.1037/0003-066X.56.3.218

Fritz, C., Lam, C. F., & Spreitzer, G. M. (2011). It's the little things that matter: An examination of knowledge workers' energy management. Academy of Management Perspectives. https://doi.org/10.5465/amp.2011.63886528

Peter M. Gollwitzer (1999). Implementation intentions: Strong effects of simple plans. American Psychologist. https://doi.org/10.1037/0003-066X.54.7.493

Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine. https://doi.org/10.1371/journal.pmed.1000316

Hunt, M. G., Marx, R., Lipson, C., & Young, J. (2018). No more FOMO: Limiting social media decreases loneliness and depression. Journal of Social and Clinical Psychology. https://doi.org/10.1521/jscp.2018.37.10.751

Hunter, M. R., Gillespie, B. W., & Chen, S. Y.-P. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2019.00722

Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews. https://doi.org/10.1016/j.smrv.2014.10.001

Jon Kabat-Zinn (1990). Full Catastrophe Living. Delacorte Press. https://openlibrary.org/works/OL3930535W

Richard S. Lazarus & Susan Folkman (1984). Stress, Appraisal, and Coping. Springer. https://openlibrary.org/works/OL1841147W

E. J. Masicampo & Roy F. Baumeister (2011). Consider it done! Plan making can eliminate the cognitive effects of unfulfilled goals. Journal of Personality and Social Psychology. https://doi.org/10.1037/a0024192

Christina Maslach & Michael P. Leiter (2016). Understanding the burnout experience: Recent research and its implications for psychiatry. World Psychiatry. https://doi.org/10.1002/wps.20311

NHS Every Mind Matters. Sleep problems. https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/

Mind. How to manage stress. https://www.mind.org.uk/information-support/types-of-mental-health-problems/stress/

James W. Pennebaker (1997). Writing about emotional experiences as a therapeutic process. Psychological Science. https://doi.org/10.1111/j.1467-9280.1997.tb00403.x

Marshall B. Rosenberg (2015). Nonviolent Communication: A Language of Life (3rd ed.). PuddleDancer Press. https://openlibrary.org/works/OL2018966W

Scullin, M. K., Krueger, M. L., Ballard, H. K., Pruett, N., & Bliwise, D. L. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology: General. https://doi.org/10.1037/xge0000374

U.S. Department of Health and Human Services (2018). Physical Activity Guidelines for Americans (2nd ed.). https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

Sabine Sonnentag & Charlotte Fritz (2007). The Recovery Experience Questionnaire: Development and validation of a measure for assessing recuperation and unwinding from work. Journal of Occupational Health Psychology. https://doi.org/10.1037/1076-8998.12.3.204

Sabine Sonnentag (2012). Psychological detachment from work during leisure time: The benefits of mentally disengaging from work. Current Directions in Psychological Science. https://doi.org/10.1177/0963721411434979

Speed, B. C., Goldstein, B. L., & Goldfried, M. R. (2018). Assertiveness training: A forgotten evidence-based treatment. Clinical Psychology: Science and Practice. https://doi.org/10.1111/cpsp.12216

Overthinking

Teresa Amabile & Steven Kramer (2011). The Progress Principle. Harvard Business Review Press. https://openlibrary.org/works/OL16414162W

Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://doi.org/10.1016/j.xcrm.2022.100895

Boothby, E. J., Cooney, G., Sandstrom, G. M., & Clark, M. S. (2018). The liking gap in conversations: Do people like us more than we think? Psychological Science. https://doi.org/10.1177/0956797618783714

Juliana G. Breines & Serena Chen (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin. https://doi.org/10.1177/0146167212445599

Brozovich, F., & Heimberg, R. G. (2008). An analysis of post-event processing in social anxiety disorder. Clinical Psychology Review. https://doi.org/10.1016/j.cpr.2008.01.002

Bruehlman-Senecal, E., & Ayduk, O. (2015). This too shall pass: Temporal distance and the regulation of emotional distress. Journal of Personality and Social Psychology. https://doi.org/10.1037/a0038324

Carney, C. E., & Waters, W. F. (2006). Effects of a structured problem-solving procedure on pre-sleep cognitive arousal in college students with insomnia. Behavioral Sleep Medicine. https://doi.org/10.1207/s15402010bsm0401_2

Sheldon Cohen & Thomas A. Wills (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin. https://doi.org/10.1037/0033-2909.98.2.310

Gilovich, T., Medvec, V. H., & Savitsky, K. (2000). The spotlight effect in social judgment: An egocentric bias in estimates of the salience of one's own actions and appearance. Journal of Personality and Social Psychology. https://doi.org/10.1037/0022-3514.78.2.211

Peter M. Gollwitzer (1999). Implementation intentions: Strong effects of simple plans. American Psychologist. https://doi.org/10.1037/0003-066X.54.7.493

Peter M. Gollwitzer & Paschal Sheeran (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology. https://doi.org/10.1016/S0065-2601(06)38002-1

Allison G. Harvey (2002). A cognitive model of insomnia. Behaviour Research and Therapy. https://doi.org/10.1016/S0005-7967(01)00061-4

Kross, E., et al. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology. https://doi.org/10.1037/a0035173

Marsha M. Linehan (2015). DBT Skills Training Manual (2nd ed.). Guilford Press. https://openlibrary.org/works/OL44545989W

Lyubomirsky, S., & Nolen-Hoeksema, S. (1995). Effects of self-focused rumination on negative thinking and interpersonal problem solving. Journal of Personality and Social Psychology. https://doi.org/10.1037/0022-3514.69.1.176

McGowan, S. K., & Behar, E. (2013). A preliminary investigation of stimulus control training for worry: Effects on anxiety and insomnia. Behavior Modification. https://doi.org/10.1177/0145445512455661

Kristin D. Neff (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity. https://doi.org/10.1080/15298860309032

Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking rumination. Perspectives on Psychological Science. https://doi.org/10.1111/j.1745-6924.2008.00088.x

Paul M. Salkovskis (1991). The importance of behaviour in the maintenance of anxiety and panic: A cognitive account. Behavioural Psychotherapy. https://doi.org/10.1017/s0141347300011472

Schwartz, B., Ward, A., Monterosso, J., Lyubomirsky, S., White, K., & Lehman, D. R. (2002). Maximizing versus satisficing: Happiness is a matter of choice. Journal of Personality and Social Psychology. https://doi.org/10.1037/0022-3514.83.5.1178

Watkins, E., & Moulds, M. (2005). Distinct modes of ruminative self-focus: Impact of abstract versus concrete rumination on problem solving in depression. Emotion. https://doi.org/10.1037/1528-3542.5.3.319

Edward R. Watkins (2008). Constructive and unconstructive repetitive thought. Psychological Bulletin. https://doi.org/10.1037/0033-2909.134.2.163

Edward R. Watkins (2016). Rumination-Focused Cognitive-Behavioral Therapy for Depression. Guilford Press. https://openlibrary.org/works/OL20173950W

Adrian Wells (2005). Detached mindfulness in cognitive therapy: A metacognitive analysis and ten techniques. Journal of Rational-Emotive & Cognitive-Behavior Therapy. https://doi.org/10.1007/s10942-005-0018-6

Adrian Wells (2009). Metacognitive Therapy for Anxiety and Depression. Guilford Press. https://openlibrary.org/works/OL3348330W

Confidence

Teresa M. Amabile & Steven J. Kramer (2011). The power of small wins. Harvard Business Review. https://hbr.org/2011/05/the-power-of-small-wins

American Psychological Association. What is cognitive behavioral therapy? https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral

Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://doi.org/10.1016/j.xcrm.2022.100895

Albert Bandura (1977). Self-efficacy: Toward a unifying theory of behavioral change. Psychological Review. https://doi.org/10.1037/0033-295X.84.2.191

Bennett-Levy, J., et al. (2004). Oxford Guide to Behavioural Experiments in Cognitive Therapy. Oxford University Press. https://doi.org/10.1093/med:psych/9780198529163.001.0001

Breines, J. G., & Chen, S. (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin. https://doi.org/10.1177/0146167212445599

Alison Wood Brooks (2014). Get excited: Reappraising pre-performance anxiety as excitement. Journal of Experimental Psychology: General. https://doi.org/10.1037/a0035325

Cohen, G. L., & Sherman, D. K. (2014). The psychology of change: Self-affirmation and social psychological intervention. Annual Review of Psychology. https://doi.org/10.1146/annurev-psych-010213-115137

National Institute for Health and Care Excellence (2013). Social anxiety disorder: recognition, assessment and treatment (CG159). https://www.nice.org.uk/guidance/cg159

Melanie Fennell (2016). Overcoming Low Self-Esteem (2nd ed.). Robinson. https://openlibrary.org/works/OL12305008W

Leon Festinger (1954). A theory of social comparison processes. Human Relations. https://doi.org/10.1177/001872675400700202

Paul Gilbert (2009). Introducing compassion-focused therapy. Advances in Psychiatric Treatment. https://doi.org/10.1192/apt.bp.107.005264

Peter M. Gollwitzer (1999). Implementation intentions: Strong effects of simple plans. American Psychologist. https://doi.org/10.1037/0003-066X.54.7.493

Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology. https://doi.org/10.1016/S0065-2601(06)38002-1

Kross, E., et al. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology. https://doi.org/10.1037/a0035173

Leary, M. R., Tate, E. B., Adams, C. E., Allen, A. B., & Hancock, J. (2007). Self-compassion and reactions to unpleasant self-relevant events: The implications of treating oneself kindly. Journal of Personality and Social Psychology. https://doi.org/10.1037/0022-3514.92.5.887

Kristin D. Neff (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity. https://doi.org/10.1080/15298860309032

Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology. https://doi.org/10.1002/jclp.21923

NHS. Raising low self-esteem. https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/

NHS. Social anxiety (social phobia). https://www.nhs.uk/mental-health/conditions/social-anxiety/

Savitsky, K., Epley, N., & Gilovich, T. (2001). Do others judge us as harshly as we think? Overestimating the impact of our failures, shortcomings, and mishaps. Journal of Personality and Social Psychology. https://doi.org/10.1037/0022-3514.81.1.44

Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist. https://doi.org/10.1037/0003-066X.60.5.410

Speed, B. C., Goldstein, B. L., & Goldfried, M. R. (2018). Assertiveness training: A forgotten evidence-based treatment. Clinical Psychology: Science and Practice. https://doi.org/10.1111/cpsp.12216

Mayo Clinic Staff. Being assertive: Reduce stress, communicate better. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/assertive/art-20044644

Vogel, E. A., Rose, J. P., Roberts, L. R., & Eckles, K. (2014). Social comparison, social media, and self-esteem. Psychology of Popular Media Culture. https://doi.org/10.1037/ppm0000047

Wells, A., Clark, D. M., Salkovskis, P., Ludgate, J., Hackmann, A., & Gelder, M. (1995). Social phobia: The role of in-situation safety behaviors in maintaining anxiety and negative beliefs. Behavior Therapy. https://doi.org/10.1016/s0005-7894(05)80088-7

Wood, J. V., Perunovic, W. Q. E., & Lee, J. W. (2009). Positive self-statements: Power for some, peril for others. Psychological Science. https://doi.org/10.1111/j.1467-9280.2009.02370.x

Better sleep

Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie. https://doi.org/10.1007/s11818-019-00215-x

Richard R. Bootzin (1972). Stimulus control treatment for insomnia. Proceedings of the 80th Annual Convention of the American Psychological Association. https://doi.org/10.1037/e465522008-198

Alexander A. Borbely (1982). A two process model of sleep regulation. Human Neurobiology. https://pubmed.ncbi.nlm.nih.gov/7185792/

Chang, A.-M., et al. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences. https://doi.org/10.1073/pnas.1418490112

Drake, C., et al. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine. https://doi.org/10.5664/jcsm.3170

Edinger, J. D., et al. (2021). Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine. https://doi.org/10.5664/jcsm.8986

Espie, C. A., et al. (2006). The attention-intention-effort pathway in the development of psychophysiologic insomnia: A theoretical review. Sleep Medicine Reviews. https://doi.org/10.1016/j.smrv.2006.03.002

Haghayegh, S., et al. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. Sleep Medicine Reviews. https://doi.org/10.1016/j.smrv.2019.04.008

Allison G. Harvey (2002). A cognitive model of insomnia. Behaviour Research and Therapy. https://doi.org/10.1016/S0005-7967(01)00061-4

Harvey, A. G., & Payne, S. (2002). The management of unwanted pre-sleep thoughts in insomnia: distraction with imagery versus general distraction. Behaviour Research and Therapy. https://doi.org/10.1016/S0005-7967(01)00012-2

Irish, L. A., et al. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews. https://doi.org/10.1016/j.smrv.2014.10.001

Edmund Jacobson (1938). Progressive Relaxation (2nd ed.). University of Chicago Press. https://openlibrary.org/works/OL43110732W

Christopher E. Kline (2014). The bidirectional relationship between exercise and sleep. American Journal of Lifestyle Medicine. https://doi.org/10.1177/1559827614544437

NHS Every Mind Matters. Sleep problems. https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/

Morin, C. M., et al. (2006). Psychological and behavioral treatment of insomnia: update of the recent evidence (1998-2004). Sleep. https://doi.org/10.1093/sleep/29.11.1398

Kristin D. Neff (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity. https://doi.org/10.1080/15298860309032

NHS. Breathing exercises for stress. https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/

NHS. How to get to sleep. https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/

NHS. Sleep apnoea. https://www.nhs.uk/conditions/sleep-apnoea/

NHS (2024). Insomnia. https://www.nhs.uk/conditions/insomnia/

Ong, J. C., Ulmer, C. S., & Manber, R. (2012). Improving sleep with mindfulness and acceptance: A metacognitive model of insomnia. Behaviour Research and Therapy. https://doi.org/10.1016/j.brat.2012.08.001

Ong, J. C., et al. (2014). A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep. https://doi.org/10.5665/sleep.4010

Scullin, M. K., et al. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of Experimental Psychology: General. https://doi.org/10.1037/xge0000374

Tang, N. K. Y., Schmidt, D. A., & Harvey, A. G. (2007). Sleeping with the enemy: Clock monitoring in the maintenance of insomnia. Journal of Behavior Therapy and Experimental Psychiatry. https://doi.org/10.1016/j.jbtep.2005.07.004

Watson, N. F., et al. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. https://doi.org/10.5665/sleep.4716

Zaccaro, A., et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience. https://doi.org/10.3389/fnhum.2018.00353

Heartbreak

Robert A. Neimeyer (Ed.) (2001). Meaning Reconstruction & the Experience of Loss. American Psychological Association. https://doi.org/10.1037/10397-000

American Psychological Association. Grief. https://www.apa.org/topics/grief

Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://doi.org/10.1016/j.xcrm.2022.100895

George A. Bonanno (2004). Loss, trauma, and human resilience: Have we underestimated the human capacity to thrive after extremely aversive events? American Psychologist. https://doi.org/10.1037/0003-066X.59.1.20

Bowen, S., & Marlatt, A. (2009). Surfing the urge: Brief mindfulness-based intervention for college student smokers. Psychology of Addictive Behaviors. https://doi.org/10.1037/a0017127

Breines, J. G., & Chen, S. (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin. https://doi.org/10.1177/0146167212445599

Cacioppo, J. T., & Patrick, W. (2008). Loneliness: Human Nature and the Need for Social Connection. W. W. Norton. https://openlibrary.org/works/OL17658231W

Curry, O. S., et al. (2018). Happy to help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor. Journal of Experimental Social Psychology. https://doi.org/10.1016/j.jesp.2018.02.014

Dimidjian, S., Barrera, M., Jr., Martell, C., Munoz, R. F., & Lewinsohn, P. M. (2011). The origins and current status of behavioral activation treatments for depression. Annual Review of Clinical Psychology. https://doi.org/10.1146/annurev-clinpsy-032210-104535

Fisher, H. E., Brown, L. L., Aron, A., Strong, G., & Mashek, D. (2010). Reward, addiction, and emotion regulation systems associated with rejection in love. Journal of Neurophysiology. https://doi.org/10.1152/jn.00784.2009

Fox, J., & Tokunaga, R. S. (2015). Romantic partner monitoring after breakups: Attachment, dependence, distress, and post-dissolution online surveillance via social networking sites. Cyberpsychology, Behavior, and Social Networking. https://doi.org/10.1089/cyber.2015.0123

Peter M. Gollwitzer (1999). Implementation intentions: Strong effects of simple plans. American Psychologist. https://doi.org/10.1037/0003-066X.54.7.493

National Institute of Mental Health. Caring for your mental health. https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health

Klass, D., Silverman, P. R., & Nickman, S. L. (Eds.) (1996). Continuing Bonds: New Understandings of Grief. Taylor & Francis. https://openlibrary.org/works/OL4607227W

Kross, E., Berman, M. G., Mischel, W., Smith, E. E., & Wager, T. D. (2011). Social rejection shares somatosensory representations with physical pain. Proceedings of the National Academy of Sciences. https://doi.org/10.1073/pnas.1102693108

Langeslag, S. J. E., & Sanchez, M. E. (2018). Down-regulation of love feelings after a romantic break-up: Self-report and electrophysiological data. Journal of Experimental Psychology: General. https://doi.org/10.1037/xge0000360

Lewandowski, G. W., Jr., & Bizzoco, N. M. (2007). Addition through subtraction: Growth following the dissolution of a low quality relationship. The Journal of Positive Psychology. https://doi.org/10.1080/17439760601069234

Gary W. Lewandowski Jr. (2009). Promoting positive emotions following relationship dissolution through writing. The Journal of Positive Psychology. https://doi.org/10.1080/17439760802068480

Marsha M. Linehan (2015). DBT Skills Training Manual (2nd ed.). Guilford Press. https://openlibrary.org/works/OL44545989W

Tara C. Marshall (2012). Facebook surveillance of former romantic partners: Associations with postbreakup recovery and personal growth. Cyberpsychology, Behavior, and Social Networking. https://doi.org/10.1089/cyber.2012.0125

Mind. Bereavement. https://www.mind.org.uk/information-support/guides-to-support-and-services/bereavement/

Mind. Loneliness. https://www.mind.org.uk/information-support/tips-for-everyday-living/loneliness/

Kristin D. Neff (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity. https://doi.org/10.1080/15298860309032

Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of Clinical Psychology. https://doi.org/10.1002/jclp.21923

NHS. Breathing exercises for stress. https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/

NHS. Grief after bereavement or loss. https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/grief-bereavement-loss/

NHS. Loneliness (Every Mind Matters). https://www.nhs.uk/every-mind-matters/lifes-challenges/loneliness/

NHS. Raising low self-esteem. https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/

Nolen-Hoeksema, S., Wisco, B. E., & Lyubomirsky, S. (2008). Rethinking rumination. Perspectives on Psychological Science. https://doi.org/10.1111/j.1745-6924.2008.00088.x

James W. Pennebaker (1997). Writing about emotional experiences as a therapeutic process. Psychological Science. https://doi.org/10.1111/j.1467-9280.1997.tb00403.x

Sbarra, D. A., & Emery, R. E. (2005). The emotional sequelae of nonmarital relationship dissolution: Analysis of change and intraindividual variability over time. Personal Relationships. https://doi.org/10.1111/j.1350-4126.2005.00112.x

Slotter, E. B., Gardner, W. L., & Finkel, E. J. (2010). Who am I without you? The influence of romantic breakup on the self-concept. Personality and Social Psychology Bulletin. https://doi.org/10.1177/0146167209352250

Stroebe, M., & Schut, H. (1999). The dual process model of coping with bereavement: Rationale and description. Death Studies. https://doi.org/10.1080/074811899201046

Edward R. Watkins (2016). Rumination-Focused Cognitive-Behavioral Therapy for Depression. Guilford Press. https://openlibrary.org/works/OL20173950W

Procrastination (Coming Later)

This journey is not open in the app yet.

American Psychological Association. What is cognitive behavioral therapy? https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral

Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://doi.org/10.1016/j.xcrm.2022.100895

Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist. https://doi.org/10.1037/0003-066X.54.7.493

Hershfield, H. E. (2011). Future self-continuity: How conceptions of the future self transform intertemporal choice. Annals of the New York Academy of Sciences. https://doi.org/10.1111/j.1749-6632.2011.06201.x

Kross, E., et al. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology. https://doi.org/10.1037/a0035173

Mark, G., Gudith, D., & Klocke, U. (2008). The cost of interrupted work: More speed and stress. Proceedings of the SIGCHI Conference on Human Factors in Computing Systems. https://doi.org/10.1145/1357054.1357072

Masicampo, E. J., & Baumeister, R. F. (2011). Consider it done! Plan making can eliminate the cognitive effects of unfulfilled goals. Journal of Personality and Social Psychology. https://doi.org/10.1037/a0024192

Kristin D. Neff (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity. https://doi.org/10.1080/15298860309032

Sirois, F. M., & Pychyl, T. A. (2013). Procrastination and the priority of short-term mood regulation: Consequences for future self. Social and Personality Psychology Compass. https://doi.org/10.1111/spc3.12011

Sirois, F. M. (2014). Procrastination and stress: Exploring the role of self-compassion. Self and Identity. https://doi.org/10.1080/15298868.2013.763404

Sirois, F. M., Molnar, D. S., & Hirsch, J. K. (2017). A meta-analytic and conceptual update on the associations between procrastination and multidimensional perfectionism. European Journal of Personality. https://doi.org/10.1002/per.2098

Steel, P., & Konig, C. J. (2006). Integrating theories of motivation. Academy of Management Review. https://doi.org/10.5465/amr.2006.22527462

Steel, P. (2007). The nature of procrastination: A meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological Bulletin. https://doi.org/10.1037/0033-2909.133.1.65

Tice, D. M., & Baumeister, R. F. (1997). Longitudinal study of procrastination, performance, stress, and health: The costs and benefits of dawdling. Psychological Science. https://doi.org/10.1111/j.1467-9280.1997.tb00460.x

van Eerde, W., & Klingsieck, K. B. (2018). Overcoming procrastination? A meta-analysis of intervention studies. Educational Research Review. https://doi.org/10.1016/j.edurev.2018.09.002

Wohl, M. J. A., Pychyl, T. A., & Bennett, S. H. (2010). I forgive myself, now I can study: How self-forgiveness for procrastinating can reduce future procrastination. Personality and Individual Differences. https://doi.org/10.1016/j.paid.2010.01.029

Positivity (Coming Later)

This journey is not open in the app yet.

American Psychological Association. What is cognitive behavioral therapy? https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral

Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://doi.org/10.1016/j.xcrm.2022.100895

Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). Bad is stronger than good. Review of General Psychology. https://doi.org/10.1037/1089-2680.5.4.323

Bryant, F. B. (2003). Savoring Beliefs Inventory (SBI): A scale for measuring beliefs about savouring. Journal of Mental Health. https://doi.org/10.1080/0963823031000103489

Bryant, F. B., Smart, C. M., & King, S. P. (2005). Using the past to enhance the present: Boosting happiness through positive reminiscence. Journal of Happiness Studies. https://doi.org/10.1007/s10902-005-3889-4

Davis, D. E., et al. (2016). Thankful for the little things: A meta-analysis of gratitude interventions. Journal of Counseling Psychology. https://doi.org/10.1037/cou0000107

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. https://doi.org/10.1037/0022-3514.84.2.377

Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist. https://doi.org/10.1037/0003-066X.56.3.218

Gable, S. L., Reis, H. T., Impett, E. A., & Asher, E. R. (2004). What do you do when things go right? The intrapersonal and interpersonal benefits of sharing positive events. Journal of Personality and Social Psychology. https://doi.org/10.1037/0022-3514.87.2.228

Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist. https://doi.org/10.1037/0003-066X.54.7.493

Killingsworth, M. A., & Gilbert, D. T. (2010). A wandering mind is an unhappy mind. Science. https://doi.org/10.1126/science.1192439

Kross, E., et al. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology. https://doi.org/10.1037/a0035173

LaFreniere, L. S., & Newman, M. G. (2020). Exposing worry's deceit: Percentage of untrue worries in generalized anxiety disorder treatment. Behavior Therapy. https://doi.org/10.1016/j.beth.2019.07.003

Kristin D. Neff (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity. https://doi.org/10.1080/15298860309032

Quoidbach, J., Berry, E. V., Hansenne, M., & Mikolajczak, M. (2010). Positive emotion regulation and well-being: Comparing the impact of eight savoring and dampening strategies. Personality and Individual Differences. https://doi.org/10.1016/j.paid.2010.03.048

Rozin, P., & Royzman, E. B. (2001). Negativity bias, negativity dominance, and contagion. Personality and Social Psychology Review. https://doi.org/10.1207/S15327957PSPR0504_2

Sin, N. L., & Lyubomirsky, S. (2009). Enhancing well-being and alleviating depressive symptoms with positive psychology interventions: A practice-friendly meta-analysis. Journal of Clinical Psychology. https://doi.org/10.1002/jclp.20593

Wood, A. M., Froh, J. J., & Geraghty, A. W. A. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review. https://doi.org/10.1016/j.cpr.2010.03.005

Calm Now (SOS) Scripts

Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://doi.org/10.1016/j.xcrm.2022.100895

Ferrari, M., et al. (2019). Self-compassion interventions and psychosocial outcomes: A meta-analysis of RCTs. Mindfulness. https://doi.org/10.1007/s12671-019-01134-6

Marsha M. Linehan (2015). DBT Skills Training Manual (2nd ed.). Guilford Press. https://openlibrary.org/works/OL44545989W

Calm Facts

The 46 short facts on the balloon reward cards, each with the work it comes from.

In one study, five minutes a day of slow "cyclic sighing", long, easy exhales, lifted people's mood.

Source: Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine. https://doi.org/10.1016/j.xcrm.2022.100895

Putting a feeling into words, like "I'm frustrated", can calm the brain's alarm response.

Source: Lieberman, M. D., et al. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science. https://doi.org/10.1111/j.1467-9280.2007.01916.x

In one study, about 9 in 10 of the worries people tracked didn't come true.

Source: LaFreniere, L. S., & Newman, M. G. (2020). Exposing worry's deceit: Percentage of untrue worries in generalized anxiety disorder treatment. Behavior Therapy. https://doi.org/10.1016/j.beth.2019.07.003

Hitting a punching bag to "let it out" tended to keep anger going in one study, rather than release it.

Source: Bushman, B. J. (2002). Does venting anger feed or extinguish the flame? Personality and Social Psychology Bulletin. https://doi.org/10.1177/0146167202289002

Hunger can make small annoyances feel bigger. Sometimes a snack is a real calm tool.

Source: MacCormack, J. K., & Lindquist, K. A. (2019). Feeling hangry? When hunger is conceptualized as emotion. Emotion. https://doi.org/10.1037/emo0000422

In a sleep study, people who slept less felt angrier when things got frustrating.

Source: Krizan, Z., & Hisler, G. (2019). Sleepy anger: Restricted sleep amplifies angry feelings. Journal of Experimental Psychology: General. https://doi.org/10.1037/xge0000522

Picturing a tough moment from a distance, like a fly on the wall, can soften angry feelings.

Source: Mischkowski, D., Kross, E., & Bushman, B. J. (2012). Flies on the wall are less aggressive. Journal of Experimental Social Psychology. https://doi.org/10.1016/j.jesp.2012.03.012

Research suggests anger is most often felt toward people we know and love, not strangers.

Source: Averill, J. R. (1983). Studies on anger and aggression: Implications for theories of emotion. American Psychologist. https://doi.org/10.1037/0003-066x.38.11.1145

Writing about your feelings for a few minutes on several days has been linked to better wellbeing.

Source: Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science. https://doi.org/10.1111/j.1467-9280.1997.tb00403.x

In one study, new habits typically took around two months to feel automatic, with a wide range.

Source: Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology. https://doi.org/10.1002/ejsp.674

Missing a single day didn't stop habits from forming in one study. You can always pick back up.

Simple if-then plans can make it more likely you follow through on a goal.

Source: Gollwitzer, P. M. (1999). Implementation intentions: Strong effects of simple plans. American Psychologist. https://doi.org/10.1037/0003-066X.54.7.493

In one study, being kind to yourself after a mistake made people more motivated to improve.

Source: Breines, J. G., & Chen, S. (2012). Self-compassion increases self-improvement motivation. Personality and Social Psychology Bulletin. https://doi.org/10.1177/0146167212445599

In a lab study, dwelling on grudges raised heart rate and blood pressure. Forgiving thoughts eased them.

Source: Witvliet, C. V. O., Ludwig, T. E., & Vander Laan, K. L. (2001). Granting forgiveness or harboring grudges. Psychological Science. https://doi.org/10.1111/1467-9280.00320

People who often rethink tough situations tend to feel less angry when provoked.

Source: Mauss, I. B., Cook, C. L., Cheng, J. Y. J., & Gross, J. J. (2007). Individual differences in cognitive reappraisal: Experiential and physiological responses to an anger provocation. International Journal of Psychophysiology. https://doi.org/10.1016/j.ijpsycho.2007.03.017

Guilt about an action tends to lead to repair. Shame about yourself tends to feed anger. Be kind to you.

Source: Tangney, J. P., et al. (1996). Relation of shame and guilt to constructive versus destructive responses to anger across the lifespan. Journal of Personality and Social Psychology. https://doi.org/10.1037/0022-3514.70.4.797

In one study of work diaries, making progress on something meaningful was the most common feature of people's best days.

Source: Amabile, T., & Kramer, S. (2011). The Progress Principle. Harvard Business Review Press. https://openlibrary.org/works/OL16414162W

When a talk gets heated, a break of at least 20 minutes can give your body time to settle.

Source: Gottman, J. M., & Silver, N. (1999). The Seven Principles for Making Marriage Work. Crown. https://openlibrary.org/works/OL1982054W

Saying a sticky thought out loud, fast and over and over, made it feel less believable in one study.

Source: Masuda, A., Hayes, S. C., Sackett, C. F., & Twohig, M. P. (2004). Cognitive defusion and self-relevant negative thoughts. Behaviour Research and Therapy. https://doi.org/10.1016/j.brat.2003.10.008

Many studies show anger skills can be learned and strengthened with practice.

Source: Beck, R., & Fernandez, E. (1998). Cognitive-behavioral therapy in the treatment of anger: A meta-analysis. Cognitive Therapy and Research. https://doi.org/10.1023/a:1018763902991

Anger is a normal, usually healthy emotion. What matters most is how you express it.

Source: American Psychological Association. Controlling anger before it controls you. https://www.apa.org/topics/anger/control

Talking yourself through a hard moment using your own name can help you stay calmer.

Source: Kross, E., et al. (2014). Self-talk as a regulatory mechanism: How you do it matters. Journal of Personality and Social Psychology. https://doi.org/10.1037/a0035173

In one study, frequent hugs seemed to cushion people against getting sick during stressful, tense times.

Source: Cohen, S., Janicki-Deverts, D., Turner, R. B., & Doyle, W. J. (2015). Does hugging provide stress-buffering social support? Psychological Science. https://doi.org/10.1177/0956797614559284

Strong social ties are linked to better health and longer lives.

Source: Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine. https://doi.org/10.1371/journal.pmed.1000316

Laughing together can raise people's pain tolerance, a hint that it releases feel-good chemicals.

Source: Dunbar, R. I. M., et al. (2012). Social laughter is correlated with an elevated pain threshold. Proceedings of the Royal Society B. https://doi.org/10.1098/rspb.2011.1373

A single bout of moderate activity, like a brisk walk, can ease feelings of anxiety for a while.

Source: U.S. Department of Health and Human Services (2018). Physical Activity Guidelines for Americans (2nd ed.). https://odphp.health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

In one study, a 20-30 minute nature break lowered levels of the stress hormone cortisol.

Source: Hunter, M. R., Gillespie, B. W., & Chen, S. Y.-P. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2019.00722

In a classic study, people in hospital with a window view of trees recovered a little faster.

Source: Ulrich, R. S. (1984). View through a window may influence recovery from surgery. Science. https://doi.org/10.1126/science.6143402

Scientists think sleep may help the brain process emotional memories, softening their sting.

Source: Walker, M. P., & van der Helm, E. (2009). Overnight therapy? The role of sleep in emotional brain processing. Psychological Bulletin. https://doi.org/10.1037/a0016570

A fluffy cumulus cloud can weigh around 500 metric tons, and it still floats.

Source: USGS Water Science School. How much does a cloud weigh? https://www.usgs.gov/water-science-school/science/how-much-does-a-cloud-weigh

Cloud droplets are so tiny that about a million of them make up a single raindrop.

Source: NOAA National Weather Service. Cloud development. https://www.weather.gov/source/zhu/ZHU_Training_Page/clouds/cloud_development/clouds.htm

Rainbows are really full circles. From the ground we usually see only the top arc.

Source: Met Office. Rainbows: optical wonders. https://weather.metoffice.gov.uk/learn-about/weather/optical-effects/rainbows

A lightning bolt is roughly five times hotter than the surface of the sun.

Source: NOAA National Weather Service. Lightning temperature. https://www.weather.gov/safety/lightning-temperature

The fresh smell after rain has a name: petrichor.

Source: Bear, I. J., & Thomas, R. G. (1964). Nature of argillaceous odour. Nature. https://doi.org/10.1038/201993a0

Count the seconds between lightning and thunder: every 3 seconds means about 1 km away.

Source: Met Office. Thunder and lightning. https://weather.metoffice.gov.uk/learn-about/weather/types-of-weather/thunder-and-lightning

Clouds look white because their droplets scatter all colors of sunlight about equally.

Source: NOAA National Weather Service JetStream. The color of clouds. https://www.noaa.gov/jetstream/clouds/color-of-clouds

Storm clouds look dark because they're so thick that less sunlight makes it through.

Source: NOAA National Weather Service JetStream. The color of clouds. https://www.noaa.gov/jetstream/clouds/color-of-clouds

Fog is simply a cloud that touches the ground.

Source: Met Office. Low level clouds. https://weather.metoffice.gov.uk/learn-about/weather/types-of-weather/clouds/low-level-clouds

The sky looks blue because air scatters blue sunlight more than red light.

Source: NASA Space Place. Why is the sky blue? https://spaceplace.nasa.gov/blue-sky/en/

Cloud names come from Latin: cumulus means "heap", stratus means "layer" and cirrus means "curl of hair".

Source: Met Office. Clouds. https://weather.metoffice.gov.uk/learn-about/weather/types-of-weather/clouds

Pushing a thought away can make it pop up more. In a classic study, people told not to think of a white bear kept thinking of it.

Source: Wegner, D. M., Schneider, D. J., Carter, S. R., & White, T. L. (1987). Paradoxical effects of thought suppression. Journal of Personality and Social Psychology. https://doi.org/10.1037/0022-3514.53.1.5

In one study, a daily worry window eased worry and sleep trouble more than a comparison exercise.

Source: McGowan, S. K., & Behar, E. (2013). A preliminary investigation of stimulus control training for worry: Effects on anxiety and insomnia. Behavior Modification. https://doi.org/10.1177/0145445512455661

People tend to overestimate how much others notice their slips. Researchers call it the spotlight effect.

Source: Gilovich, T., Medvec, V. H., & Savitsky, K. (2000). The spotlight effect in social judgment. Journal of Personality and Social Psychology. https://doi.org/10.1037/0022-3514.78.2.211

After a first conversation, people often like us more than we think they do.

Source: Boothby, E. J., Cooney, G., Sandstrom, G. M., & Clark, M. S. (2018). The liking gap in conversations. Psychological Science. https://doi.org/10.1177/0956797618783714

In one study, focusing on concrete details, like "what happened, what's next?", helped problem-solving more than asking "why?".

Source: Watkins, E., & Moulds, M. (2005). Distinct modes of ruminative self-focus: Impact of abstract versus concrete rumination on problem solving in depression. Emotion. https://doi.org/10.1037/1528-3542.5.3.319

Writing tomorrow's to-do list before bed helped people fall asleep faster than writing about tasks they'd finished.

Source: Scullin, M. K., et al. (2018). The effects of bedtime writing on difficulty falling asleep. Journal of Experimental Psychology: General. https://doi.org/10.1037/xge0000374

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