U CAN
Workshop and Course References
Lifestyle and Behavioral Health Recovery
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Division of Sleep Medicine at Harvard Medical School. (2008). Sleep and mood. Harvard University. https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/mood
Fry, A. & Dimitriu, A. (2022). How to relieve stress for bedtime. Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene/how-to-relieve-stress-for-bedtime
Pacheco, D. & Singh., A. (2022) Why do we need sleep? The Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
Peri, C. (2021). What lack of sleep does to your mind. WebMD. https://www.webmd.com/sleep-disorders/features/emotions-cognitive
Peters, B. (2023). How to relax before bed. Very Well Health. https://www.verywellhealth.com/favorite-ways-to-relax-before-bedtime-and-improve-sleep-3014977
Rosenberg, C. (2020) Mind racing before sleep? Here are strategies to fall asleep peacefully. Sleep Health Solutions. https://www.webmd.com/sleep-disorders/features/emotions-cognitive
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Centers for Disease Control and Prevention (CDC). (2022). Foods and Drinks to Avoid or Limit. https://www.cdc.gov/nutrition/infantandtoddlernutrition/foods-and-drinks/foods-and-drinks-to-limit.html#:~:text=Foods%20high%20in%20salt%20
Cleveland Clinic. (2021). Four Exciting Reasons to Vary Your Foods. https://health.clevelandclinic.org/eating-the-same-thing-every-day-4-reasons-to-increase-variety/
Harvard School of Public Health. (2017). The importance of hydration. https://www.hsph.harvard.edu/news/hsph-in-the-news/the-importance-of-hydration/#:~:text=Drinking%20enough%20water%20each%20day,quality%2C%20cognition%2C%20and%20mood
Harvard School of Public Health. (2020). Mindful Eating. https://www.hsph.harvard.edu/nutritionsource/mindful-eating/
United States Department of Agriculture. What is My Plate? https://www.myplate.gov/eat-healthy/what-is-myplate
Washington, D.C. Government. Food Assistance. https://dc.gov/page/food-assistance
Williams, G. (2023). Cheap Foods to Buy if You’re Broke or on a Budget. U.S. News. https://money.usnews.com/money/personal-finance/spending/articles/cheap-foods-to-buy-when-youre-broke
FRESHFARM. Food Access. https://www.freshfarm.org/food-access
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Centers for Disease Control and Prevention. (2022). How much physical activity do adults need? https://www.cdc.gov/physicalactivity/basics/adults/index.htm
Johns Hopkins Medicine. Exercising for better sleep. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep#:~:text=Research%20Shows%20Exercise%20Decreases%20Insomnia,to%20those%20of%20sleeping%20pills
Mayo Clinic Staff. (2021). Fitness program: 5 steps to get started. The Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269#:~:text=Start%20slowly%20and%20build%20up,amount%20of%20time%20you%20exercise
Robinson, L., Segal, J. & Smith, M. The mental health benefits of exercise. HelpGuide.org. https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a
United Disabilities Services Foundation. (2020). What you need to know about physical activities for adults with disabilities. https://udservices.org/physical-activities-adults-disabilities/
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Basavaraddi, I.V. (n.d.). Government of India. Yoga: Its Origin, History and Development. https://yoga.ayush.gov.in/Yoga-History/
Cherry, K. (2023). How Social Support Contributes to Psychological Health. Verywellmind. https://www.verywellmind.com/social-support-for-psychological-health-4119970
Harvard School of Public Health. (2021). Stress and Health. https://www.hsph.harvard.edu/nutritionsource/stress-and-health/
Mayo Clinic. (2021). Stress relievers: Tips to tame stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relievers/art-20047257
National Center for Complementary and Integrative Health. (2022). Meditation and Mindfulness: What You Need To Know. https://www.nccih.nih.gov/health/meditation-and-mindfulness-what-you-need-to-know
Selva, J. (2017). The History and Origins of Mindfulness. Positive Psychology. https://positivepsychology.com/history-of-mindfulness/
Watson, S. (2022). Causes of Stress. WebMD. https://www.webmd.com/balance/guide/causes-of-stress
Self-Advocacy
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MAIN SOURCES
Can, Y. S., Iles-Smith, H., Chalabianloo, N., Ekiz, D., Fernández-Álvarez, J., Repetto, C., Riva, G., & Ersoy, C. (2020). How to relax in stressful situations: A smart stress reduction system. Healthcare (Basel), 8(2). https://doi.org/10.3390/healthcare8020100.
Flores-Kanter, P. E., Moretti, L., & Medrano, L. A. (2021). A narrative review of emotion regulation process in stress and recovery phases. Heliyon, 7(6). https://doi.org/10.1016/j.heliyon.2021.e07218.
Gallo, A. (2017, December 1). How to control your emotions during a difficult conversation. Harvard Business Review. https://hbr.org/2017/12/how-to-control-your-emotions-during-a-difficult-conversation?ab=at_art_art_1x4_s03.
Godman, H. (2022, January 19). Seeing red? 4 steps to try before responding. Harvard Health. https://www.health.harvard.edu/blog/seeing-red-4-steps-to-try-before-responding-202201192671.
Mayo Foundation for Medical Education and Research. (2022, April 28). Relaxation techniques: Try these steps to reduce stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368.
Motley, M. (2020, June 15). Progressive muscle relaxation and progressive relaxation. U.S. Department of Veteran Affairs. https://www.va.gov/WHOLEHEALTH/Veteran-Handouts/docs/ProgressMuscleRelax__Final508_11-13-2018.pdf#:~:text=Progressive%20muscle%20relaxation%2C%20or%20PMR%2C%20is%20a%20two-step,the%20difference%20between%20a%20tight%20and%20relaxed%20muscle.
Pichardo, G. (Ed.). (2023, June 27). What to know about 4-7-8 breathing. WebMD. https://www.webmd.com/balance/what-to-know-4-7-8-breathing.
Su, A. J. (2016, June 9). 3 ways to stay calm when conversations get intense. Harvard Business Review. https://hbr.org/2016/06/3-ways-to-stay-calm-when-conversations-get-intense.
SUPPLEMENTARY SOURCES
Guided 4-7-8 Breathwork Meditation (4 min)
Box Breathing Meditation (6 min)
Guided Deep Breathing Meditation (3 min)
Short Guided Body Scan Meditation (3 min)
Long Guided Body Scan Meditation (30 min)
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4 self-empowerment tips to empower yourself today. Wright Foundation. (2023, May 8). https://wrightfoundation.org/
Galanti, T., Fantinelli, S., Cortini, M., & Di Fiore, T. (2022). The five-day challenge: How to turn a change in a chance: An action-research to promote resilience and self-empowerment during lockdown. Psychology Hub, 39(1), 7–16. https://doi.org/10.13133/2724-2943/17589
Zhao, X., & Epley, N. (2022). Surprisingly Happy to Have Helped: Underestimating Prosociality Creates a Misplaced Barrier to Asking for Help. Psychological Science, 33(10), 1708–1731. https://doi.org/10.1177/09567976221097615