At the back of first, we make the beast beautiful I promise to include references and links for all the science and studies I draw on in the researching of the book in a neat and tidy post. This is she.
I didn’t want to include them as footnotes in the book proper. They’re not pretty things. But I wanted to be held accountable for what I share in the book. Plus, I figured that many of you might enjoy following up some of the references yourselves. You might like to “go down the rabbit hole” as I did, explore and enrich your own journey further. By running the references online, you can then click through to many of them with much ease.
Enjoy!
Page 14, We’re told that globally one in thirteen people …
A J Baxter et al, ‘Global Prevalence of Anxiety Disorders: a systematic review and meta-regression.’ Psychological Medicine, May 2013, vol. 43, issue 5, 897–910.
Page 14, For men, anxiety is even more common …
Australian Bureau of Statistics. (2008). National Survey of Mental Health and Wellbeing: Summary of Results, 2007. Cat. no. (4326.0). Canberra: ABS.
Page 15, And, sure enough, searches for anxiety are up 150 per cent in the past eight years …
Seth Stephens-Davidowitz, ‘Fifty States of Anxiety‘, The New York Times, 6 August 2016.
Page 15, A growing number of conditions come …
American Psychiatric Association, Diagnostic and Statistical Manual of Mental Disorders (DSM) (fifth edition), American Psychiatric Publishing, New York, 2013.
Page 16, More recently, it’s been found that another neurotransmitter …
See for example R .J. Bluet et al, ‘Central anandamide deficiency predicts stress-induced anxiety: behavioural reversal through endocannabinoid augmentation’, Translational Psychiatry, July 2014.
Page 17, Recent research has shown that anxiety …
Anna Magee, ‘Are We Thinking About Depression All Wrong?‘, The Telegraph, 14 November 2016.
Page 17, Indeed, increasing evidence links anxiety …
See for example: A.M. Roest, E.J. Martens, P de Jonge et al, ‘Anxiety and risk of incident coronary heart disease. A meta-analysis’, Journal of the American College of Cardiology, 2010, 56: 38–46; S Salim et al, ‘Inflammation in anxiety’, Advances in Protein Chemistry and Structural Biology, 2012, 88: 1–25; Kai G. Kahl, Ulrich Schweiger, Christoph Correll et al, ‘Depression, anxiety disorders, and metabolic syndrome in a population at risk for type 2 diabetes mellitus’, Brain and Behavior, 2015.
Page 17, Clinical trials have shown that adding …
Köhler et al, ‘Effect of Anti-inflammatory Treatment on Depression, Depressive Symptoms, and Adverse Effects: A Systematic Review and Meta-analysis of Randomized Clinical Trials.’ JAMA Psychiatry, December 2014, 71(12):1381–1391.
Page 18, Recent research suggests that these microbes …
See Dr Siri Carpenter, ‘That gut feeling’, Monitor on Psychology, September 2012, vol. 43, no. 8.
Page 18, Researchers have found that folk who eat …
M.R. Hilimire et al, ‘Fermented foods, neuroticism, and social anxiety: An interaction model’, Psychiatry Research, August 2015, 228(2): 203–8.
Page 18, Another study found that eating yoghurt …
Tillisch et al, ‘Consumption of Fermented Milk Product with Probiotic Modulates Brain Activity’, Gastroenterology, June 2013, 144(7): 1394–401.
Page 19, Nascent research published in Nature Neuroscience …
Brian G Dias & Kerry J Ressler, ‘Parental olfactory experience influences behavior and neural structure in subsequent generations’, Nature Neuroscience, 1 December 2013, vol. 17, 89–96.
Page 19, By 2000 it was part of our lexicon and studies …
See ‘Understand the Facts: Social Anxiety Disorder’, Anxiety and Depression Association of America.
Page 20, So do the estimated 14 per cent of us …
See ‘Anxiety Disorder’, Sane Australia.
Page 20, Perhaps just to lend colour and weight to the fact …
A Baxter et al, ‘The global burden of anxiety disorders in 2010’, Psychology Medicine, August 2014, 44(11): 2363–74.
Page 21, In fact, studies of the DSM’s diagnostic guidelines …
See for example: S Vanheule et al, ‘Reliability in Psychiatric Diagnosis with the DSM: Old Wine in New Barrels’, August 2014, Psychotherapy and Psychosomatics, vol. 83, no.5; Ahmed Aboraya, ‘The Reliability of Psychiatric Diagnosis Revisited’, Psychiatry, January 2006; 3(1): 41–50; Diagnosing the Diagnostic and Statistical Manual of Mental Disorders, by Rachel Cooper (published by Karnac Books in 2014)
Page 23, That said, since I was first presented with …
See Joanna Moncrief, ‘The Myth of the Chemical Cure’, Psychology Today, 12 February 2016.
Page 27, I read an interview with a clinical professor …
Shaun Dreisbach, ‘Why are anxiety disorders in woman on the rise?’, NBC News, 15 October 2010.
Page 32, Neuroscientists at University of California Berkeley have found …
Andrea N. Goldstein et al, ‘Tired and Apprehensive: Anxiety Amplifies the Impact of Sleep Loss on Aversive Brain Anticipation’, Journal of Neuroscience, 26 June 2013, vol. 33, issue 26.
Page 32, I remember reading Harvard psychologist …
Daniel Wegner, White Bears and Other Unwanted Thoughts: Suppression, Obsession, and the Psychology of Mental Control, The Guilford Press, 1994.
Page 46, In fact new research shows that 20 per cent of us …
See Richard A. Friedman, ‘The Feel-Good Gene’, The New York Times, 6 March 2015.
Page 51, I work to an eight-week timeframe …
Phillippa Lally et al, ‘How are habits formed: Modelling habit formation in the real world’, European Journal of Social Psychology, October 2010, vol. 40, issue 6, 998–1009.
Page 56, Studies show that one of the best ways …
See Kristin Neff, ‘The Chemicals of Care: How Self-Compassion Manifests in Our Bodies’, The Huffington Post, 27 August 2011.
Page 64, A recent study used functional magnetic resonance imaging …
See Alex Korb, The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time, New Harbinger Publications, March 2015.
Page 64, A study published in 2016 found that …
Richard P. Dum et al, ‘Motor, cognitive, and affective areas of the cerebral cortex influence the adrenal medulla’, Proceedings of the National Academy of Sciences of the United States of America, August 2016, vol. 113, no. 35, 9922–9927.
Page 73, Researchers at the Medical University of South Carolina …
Sundaravadivel Balasubramanian et al, ‘Induction of Salivary Nerve Growth Factor by Yogic Breathing: A Randomized Controlled Trial’, International Psychogeriatrics, January 2015, 27(1): 168–170.
Page 74, Harvard researcher Herbert Benson …
Page 77, On top of this, research shows gratitude …
See Alex Korb, ‘The Grateful Brain’, Psychology Today, 20 November 2012.
Page 85, The latest research is pointing squarely at inflammation …
See for example: Andrew W. Campbell, ‘Autoimmunity and the Gut’, Autoimmune Disease, 2014; Mairi H. McLean et al, ‘Does the microbiota play a role in the pathogenesis of autoimmune diseases?’, Gut, BMJ Journals, November 2014, vol.64, issue 2.
Page 86, Anxiety has been found to have the same DNA pathways …
See for example Chanan Meydan, Shani Shenhar-Tsarfaty and Hermona Soreq, ‘MicroRNA Regulators of Anxiety and Metabolic Disorders’, Trends in Molecular Medicine, September 2016, vol. 22, issue 9, 798–812. *confirm
Page 88, A University of Toronto study looked at …
Norman A. S. Farb et al, ‘The Mindful Brain and Emotion Regulation in Mood Disorders’, Canadian Journal of Psychology, February 2012, vol. 57, no. 2, 70–77.
Page 89, Studies show any movement, but particularly walking …
See for example Gretchen Reynolds, ‘How Exercise Can Calm Anxiety’, New York Times, 3 July 2013; ‘Exercise for Stress and Anxiety’, ADAA (Anxiety and Depression Association of America).
Page 91, One study found that salivary cortisol …
Bum-Jin Park et al, ‘Physiological effects of Shinrin-yoku (taking in the atmosphere of the forest) using salivary cortisol and cerebral activity as indicators’, Journal of Physiological Anthropology, March 2007, vol. 26, no. 2, 123–128.
Page 91, A University of Michigan study found that …
Rachel Kaplan and Stephen Kaplan, ‘The Experience of Nature: A Psychological Perspective’, CUP Archive, 28 July 1989.
Page 91, Neuroscientists at the Berkeley Social Interaction Laboratory …
See David Hochman, ‘The Key to Fulfillment’, O: The Oprah Magazine, December 2010.
Page 91, According to a study published in …
Gregory N. Bratman et al, ‘Nature experience reduces rumination and subgenual prefrontal cortex activation’, Proceedings of the National Academy of Sciences of the United States of America, July 2015, vol. 112, no. 28, 8567–8572.
Page 92, According to a 2010 report …
Jo Barton and Jules Pretty, ‘What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis’, Journal of Environmental Science and Technology, March 2010, vol. 44, no. 10, 3947–3955.
Page 92, One University of Minnesota study confirms that expansive …
Joan Meyers-Levy and Rui (Juliet) Zhu, ‘The Influence of Ceiling Height: The Effect of Priming on the Type of Processing That People Use’, Journal of Consumer Research, August 2007, vol. 34.
Page 92, Another published in the …
Marily Oppezzo and Daniel L. Schwartz, ‘Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinking’, Journal of Experimental Psychology: Learning, Memory and Cognition, 2014, vol. 40, no. 4, 1142–1152.
Page 101, Though I did read the other day in Scientific American …
Alessandra Aparecida Marques et al, ‘Gender Differences in the Neurobiology of Anxiety: Focus on Adult Hippocampal Neurogenesis’, Neural Plasticity, January 2016.
Page 104, The area of the brain activated during anxiety …
Elizabeth A. Krusemark et al, ‘When the Sense of Smell Meets Emotion: Anxiety-State-Dependent Olfactory Processing and Neural Circuitry Adaptation’, Journal of Neuroscience, 25 September 2013, vol. 33, no. 39, 15324–15332.
Page 113, The latest research strongly implicates immune and inflammatory …
See for example Ather Muneer, ‘Bipolar Disorder: Role of Inflammation and the Development of Disease Biomarkers’, Psychiatry Investigation, January 2016, 13(1): 18–33.
Page 117, In Australia, anxiety related problems have increased from 3.8 per cent …
Australian Bureau of Statistics, National Health Survey: First Results, 2014–15, released 8 December 2015.
Page 117, The most comprehensive research on this phenomenon …
See Jessie Signal, ‘For 80 Years, Young Americans Have Been Getting More Anxious and Depressed, and No One Is Quite Sure Why’, Science of US, 13 March 2016.
Page 123, Indeed, some researchers in this field …
David Nutt, ‘Anxiety and depression: individual entities or two sides of the same coin?’, International Journal of Psychiatry in Clinical Practice, Volume 8, August 2004, 19–24.
Page 123, Ninety per cent of patients with anxiety …
John W. G. Tiller, ‘Depression and anxiety’, Medical Journal of Australia, 2013, 199 (6 Suppl), S28–S31.
Page 149, A smallish study on teens …
Rachel H. Jacobs et al, ‘Increased Coupling of Intrinsic Networks in Remitted Depressed Youth Predicts Rumination and Cognitive Control’, PLOS ONE, August 2014,
Page 156, According to a study published in the International Journal of Neuroscience …
Tiffany Field et al, ‘Cortisol decreases and serotonin and dopamine increase following massage therapy,’ International Journal of Neuroscience, October 2005, vol. 115, no. 10, 1397–1413.
Page 166, A 2012 study published in Frontiers in Evolutionary Neuroscience …
Jeremy D. Coplan et al, ‘The relationship between intelligence and anxiety: an association with subcortical white matter metabolism’, Frontiers in Evolutionary Neuroscience, February 2012, vol. 3, no. 8.
Page 166, Another study that year …
S Kyaga et al, ‘Mental illness, suicide and creativity: 40-year prospective total population study’, Journal of Psychiatric Research, January 2013, 47(1):83–90.
Pages 178–9, In 2013, Harvard University researchers …
Alison Wood Brooks, ‘Get Excited: Reappraising Pre-Performance Anxiety as Excitement’, Journal of Experimental Psychology, Harvard University, 2013, vol. 143, no. 3, 1144–1158.
Page 178, Another study published last year …
Jordan Etkin et al, ‘Pressed for Time? Goal Conflict Shapes How Time is Perceived, Spent, and Valued’, Journal of Marketing Research, Stanford University, June 2015, vol. 52, no. 3, 394–406.
Page 192, One University of Arizona psychologist …
Matthias Mehl, ‘Eavesdropping on happiness: Well-being is related to having less small talk and more substantive conversations’, Psychological Science, February 2010, vol. 21, no. 4, 539–541.
Page 204, Very recently, bipolar disorder has been linked to …
See ‘A New Target for Treating Mania?’, Scientific American, 2016.
Page 204, A study published in the American Journal of Psychiatry …
Felice N. Jacka et al, ‘Association of Western and Traditional Diets With Depression and Anxiety in Women’, American Journal of Psychiatry, 1 March 2010.
Page 207, The most famous was conducted by …
See Sheena Iyengar, Art of Choosing, Twelve Books, New York, 2011.
Page 209, Further, a relatively recent study reported …
Hannah R. Snyder et al, ‘Neural Inhibition Enables Selection During Language Processing’, National Academy of Sciences, August 2010, vol. 107, no. 38, 16483–16488.
Page 215, A study published by the National Academy of Sciences …
Shai Danziger et al, ‘Extraneous Factors in Judicial Decisions’, National Academy of Sciences, February 2011, vol. 108, no. 17, 6889–6892.
Page 229, A German study in the 1950s …
See Russell Noyes, Jr and Rudolf Hoehn-Saric, The Anxiety Disorders, Cambridge University Press, 2006.
Page 231, I read in a New Yorker article that …
Michael Pollan, ‘The Trip Treatment‘, The New Yorker, 9 February 2015.
Page 232, Basically, the science shows that unhappiness …
See for example Marcus Buckingham, ‘What’s Happening To Women’s Happiness?’, The Huffington Post, 17 November 2011.
Page 232, In response to these findings …
Marcus Buckingham, ‘What The Happiest and Most Successful Women Do Differently‘, The Huffington Post, 28 November 2009.
Page 241, In one famous 1993 experiment …
Paul Ekman and Richard J. Davidson, ‘Voluntary Smiling Changes Regional Brain Activity’, Psychological Science, 1993, vol. 4, no. 5, 342–345.
Page 241, If you’re still reading this, you might like to know …
See ‘One smile can make you feel a million dollars’, The Scotsman, 4 March 2005.
Page 241, Inversely and just as randomly …
Joshua Ian Davis et al, ‘The Effect of Botox Injections on Emotional Experience’, Emotion, 2010, vol. 10, no. 3, 433–440.
Page 243, New findings from the most comprehensive meta-analysis …
A.J. Baxter et al, ‘Global prevalence of anxiety disorders: a systematic review and meta-regression’, Psychological Medicine, vol. 43, issue 5, May 2013, 897–910.
A.J. Ferrari et al, ‘Global variation in the prevalence and incidence of major depressive disorder: a systematic review of the epidemiological literature’ Psychological Medicine, March 2013; 43(3), 471-81.
Page 245, Lack of community and belonging …
See Dr Jean Twenge, Generation Me: Why Today’s Young Americans Are More Confident, Assertive, Entitled – and More Miserable Than Ever Before, Simon & Schuster, London, 2006.
Page 259, After the global financial crisis, a host of studies …
See for example: Erin Doland, ‘Hedonic adaptation: Why buying more won’t make you happy’, Unclutterer, 9 August 2010.
James Hamblin, ‘Buy Experiences, Not Things’, The Atlantic, 7 October 2014. ;
Andrew Blackman, ‘Can Money Buy You Happiness?’, The Wall Street Journal, 10 November 2014.
Page 259, Which is why a study published in the Journal of Consumer Psychology …
Elizabeth W. Dunn, Daniel T. Gilbert and Timothy D. Wilson,, ‘If money doesn’t make you happy, then you probably aren’t spending it right’, Journal of Consumer Psychology, April 2011, vol. 21, issue 2, 115–125.
Page 259, Further, another study published in Psychological Science…
See Stephanie Rosenbloom, ‘But Will It Make You Happy?’, The New York Times, 7 August 2010.
Page 261, I learned that anxiety widens personal space …
Chiara F. Sambo and Gian Domenico Iannetti, ‘Better Safe Than Sorry? The Safety Margin Surrounding the Body Is Increased by Anxiety’, Journal of Neuroscience, 28 August 2013, 33 (35), 14225–14230.
Page 263, University of Wisconsin-Madison research …
P J Whalen and M Davis, ‘The Amygdala: Vigilance and Emotion’, Journal of Molecular Psychiatry, 2001, vol. 6, no. 1, 13–24.
Page 288, According to the results of more than 300 studies …
See Scott Barry Kaufman and Carolyn Gregoire, Wired to Create: Unraveling the Mysteries of the Creative Mind, TarcherPerigee, 2015.
Page 289, Harvard researchers found this kind of seismic implosion …
Marie J. C. Forgeard, ‘Perceiving benefits after adversity: The relationship between self-reported posttraumatic growth and creativity’, Psychology of Aesthetics, Creativity, and the Arts, August 2013, vol. 7(3), 245–264.
Page 304, One study conducted by Dennis Charney …
See Steven M. Southwick and Dennis S. Charney, Resilience: The Science of Mastering Life’s Greatest Challenges, Cambridge University Press, 2012.
Phew, the end…
