A New Approach to Self-Help - excerpts from the book "Make Room for Happiness"

Bibliography

How To Change Your Life

1) The Dalai Lama and Howard C. Cutler. The Art of Happiness (Riverhead Books, 1998), pp. 13, 15.

Improve Your Self-Esteem

1) Nathaniel Branden. The Six Pillars of Self-Esteem (Bantam, 1994).

The Health Effects

1) Michael Murphy and Steven Donovan. The Physical and Psychological Effects of Meditation: A review of contemporary research with a comprehensive bibliography 1931-1996 (Institute of Noetic Sciences, 1999).

2) E.S. Epel, E.H. Blackburn, J. Lin, F.S. Dhabhar, N.E. Adler, J.D. Morrow, and R.M. Cawthon. Accelerated telomere shortening in response to life stress. Proc Natl Acad Sci U S A 2004 Dec 7;101(49):17312–15.

3) C. Patel, M.G. Marmot, D.J. Terry, M. Carruthers, B. Hunt, and M. Patel. Trial of relaxation in reducing coronary risk: four year follow up. Br Med J (Clin Res Ed) 1985 Apr 13; 290(6475):1103–6.

4) A. Castillo-Richmond, R.H. Schneider, C.N. Alexander, R. Cook, H. Myers, S. Nidich, C. Haney, M. Rainforth, and J. Salerno. Effects of Stress Reduction on Carotid Atherosclerosis in Hypertensive African Americans. Stroke 2000 Mar; 31(3):568–73.

5) R.J. Davidson, J. Kabat-Zinn, J. Schumacher, M. Rosenkranz, D. Muller, S.F. Santorelli, F. Urbanowski, A. Harrington, K. Bonus, and J.F. Sheridan. Alterations in brain and immune function produced by mindfulness meditation. Psychosom Med 2003 Jul–Aug; 65(4):564–70.

6) R.H. Schneider, C.N. Alexander, F. Staggers, M. Rainforth, J.W. Salerno, A. Hartz, S. Arndt, V.A. Barnes, and S.I. Nidich. Long-term effects of stress reduction on mortality in persons >/=55 years of age with systemic hypertension. Am J Cardiol 2005 May 1;95(9):1060–64.

Enjoy Better Relationships

1) John M. Gottman and Nan Silver. The Seven Principles for Making Marriage Work (Three Rivers Press, 1999). John M. Gottman and Joan DeClaire. The Relationship Cure (Three Rivers Press, 2001). p. 27.

Lose Weight

1) K. Leutwyler Ozelli. This Is Your Brain on Food. Scientific American 2007 Sept; 297(3): 84–85.

Prevent and Treat Depression

1) A.T. Beck, A.J. Rush, B.F. Shaw, and G. Emery. Cognitive Therapy of Depression (Guilford Press, 1979).

2) S.H. Ma and J.D. Teasdale. Mindfulness-based cognitive therapy for depression: replication and exploration of differential relapse prevention effects. J Consult Clin Psychol 2004 Feb; 72(1):31–40.

Recover from Addiction

1) M. Shafil, R. Lavely, and R. Jaffe. Meditation and the Prevention of Drug Abuse. American Journal of Psychiatry 312 (1975): 942–45.

2) P. Gelderloos, K.G. Walton, D.W. Orme-Johnson, and C.N. Alexander. Effectiveness of the Transcendental Meditation program in preventing and treating substance misuse: a review. Int J Addict 1991 Mar; 26(3):293-325.

3) A.N. Elias and A.F. Wilson. Serum hormonal concentrations following transcendental meditation--potential role of gamma aminobutyric acid. Med Hypotheses 1995 Apr; 44(4):287–91.

Reduce Anxiety

1) J. Kabat-Zinn, A.O. Massion, J. Kristeller, L.G. Peterson, K.E. Fletcher, L. Pbert, W.R. Lenderking, and S.F. Santorelli. Effectiveness of a meditation-based stress reduction program in the treatment of anxiety disorders. Am J Psychiatry 1992 Jul;149(7):936–43.

Pain Relief and Pain Management

1) G.S. Berns, J. Chappelow, M. Cekic, et al. Neurobiological Substrates of Dread. Science 5 May 2006: Vol. 312. no. 5774, p. 754–58.

2) J.L. Harte, G.H. Eifert, and R. Smith. The effects of running and meditation on beta-endorphin, corticotropin-releasing hormone and cortisol in plasma, and on mood. Biol Psychol 1995 Jun; 40(3):251–65.

3) J. Kabat-Zinn, L. Lipworth, and R. Burney. The clinical use of mindfulness meditation for the self-regulation of chronic pain. J Behav Med 1985 Jun; 8(2):163–90.

4) W.E. Mehling, K.A. Hamel, M. Acree, N. Byl, and F.M. Hecht. Randomized, controlled trial of breath therapy for patients with chronic low-back pain. Altern Ther Health Med 2005 Jul–Aug; 11(4):44–52.

5) K.H. Kaplan, D.L. Goldenberg, and M. Galvin-Nadeau. The impact of a meditation-based stress reduction program on fibromyalgia. Gen Hosp Psychiatry 1993 Sep; 15(5):284–89.

6) J.A. Astin, S.L. Shapiro, D.M. Eisenberg, and K.L. Forys. Mind-body medicine: state of the science, implications for practice. J Am Board Fam Pract 2003 Mar-Apr; 16(2):131–47.

Relaxation and Psychotherapy

1) Aaron T. Beck. Cognitive Therapy and the Emotional Disorders (Penguin Press, 1979).

2) David Burns. Feeling Good (Quill, 2000).

3) I. Kutz, J.Z. Borysenko, and H. Benson. Meditation and psychotherapy: a rationale for the integration of dynamic psychotherapy, the relaxation response, and mindfulness meditation. Am J Psychiatry 1985 Jan; 142(1):1–8.

4) G. Bogart. The use of meditation in psychotherapy: a review of the literature. Am J Psychother 1991 Jul;45(3):383–412.