Quellen

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Intro

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Hack Intro: Einführung

• Harvard Medical School (2023). Half the world's population will experience a mental health disorder. https://hms.harvard.edu/news/half-worlds-population-will-experience-mental-health-disorder

• American Psychological Association (2023). Trends in youth mental health. APA Monitor on Psychology. https://www.apa.org/monitor/2023/01/trends-improving-youth-mental-health

• Gallup (2024). Employees worldwide feel lonely. https://www.gallup.com/workplace/645566/employees-worldwide-feel-lonely.aspx

• Gold, J. (2020). Covid-19 might lead to a mental health pandemic. Forbes. https://www.forbes.com/sites/jessicagold/2020/08/06/covid-19-might-lead-to-a-mental-health-pandemic/
   

Körper Biorhythmus

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Hack 1: Schlafhygiene

• Scott, A. J., et al. (2021). Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. PLOS ONE, 16(5), e0251998. https://pmc.ncbi.nlm.nih.gov/articles/PMC10105495/

• Cajochen, C. (2022). Schlaf und Licht. Uni Nova – Wissenschaftsmagazin der Universität Basel. https://www.unibas.ch/de/Aktuell/Uni-Nova/Uni-Nova-142/Uni-Nova-142-Faktencheck.html

• Columbia University Department of Psychiatry (2022). How sleep deprivation affects your mental health. https://www.columbiapsychiatry.org/news/how-sleep-deprivation-affects-your-mental-health

• UNC (2023). How watching a scary movie can affect your sleep. https://college.unc.edu/inthemedia/how-watching-a-scary-movie-can-affect-your-sleep-and-dreams-and-what-to-do-about-it/

• Pietilä, J., et al. (2018). Acute effect of alcohol intake on cardiovascular autonomic regulation during the first hours of sleep. JMIR Mental Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC4666864/

• Worley, S. L. (2018). The extraordinary importance of sleep. Pharmacy and Therapeutics, 43(12), 758–763. https://pmc.ncbi.nlm.nih.gov/articles/PMC9092657/
   

Hack 2: Natürliches Sonnenlicht

• Bundesamt für Gesundheit (BAG) Schweiz. Faktenblatt Vitamin D. https://www.bag.admin.ch/dam/bag/de/dokumente/str/nis/uv/faktenblatt_vitaminD.pdf.download.pdf/Faktenblatt%20-%20Vitamin%20D%20D.pdf

• Gesundheit.gv.at. Vitamin D – fettlösliches Vitamin. https://www.gesundheit.gv.at/leben/ernaehrung/vitamine-mineralstoffe/fettloesliche-vitamine/vitamin-d.html

• Muller, M. A., et al. (2013). Vitamin D and cognitive function. Brain, Behavior, and Immunity, 29, S17–S22. https://www.sciencedirect.com/science/article/abs/pii/S0889159113001785

• Bicikova, M., et al. (2023). Vitamin D in anxiety and depression. Central European Journal of Public Health, 31(1). https://cejph.szu.cz/pdfs/cjp/2023/01/03.pdf

• Gowda, U., et al. (2015). Vitamin D supplementation to reduce depression in adults. Nutritional Neuroscience, 18(3). https://www.tandfonline.com/doi/abs/10.1080/1028415X.2017.1317395?journalCode=ynns20

• Shaffer, J. A., et al. (2014). Vitamin D supplementation for depressive symptoms. Psychosomatic Medicine, 76(3), 190–196. https://pubmed.ncbi.nlm.nih.gov/31269890/

• Spedding, S. (2014). Vitamin D and depression. Nutrients, 6(4), 1501–1518. https://pubmed.ncbi.nlm.nih.gov/29156273/

• UCLA Health (2023). Sun exposure vital to Vitamin D production. https://www.uclahealth.org/news/article/ask-the-doctors-round-sun-exposure-vital-to-vitamin-d-production

• Ärzteblatt (2021). Vitamin D kann Depressionen nicht verhindern. https://www.aerzteblatt.de/archiv/215575/Vitamine-Vitamin-D-kann-Depressionen-nicht-verhindern

• Huberman, A. (2023). Using light for health. Huberman Lab Newsletter. https://www.hubermanlab.com/newsletter/using-light-for-health

• Mead, M. N. (2008). Benefits of sunlight. Environmental Health Perspectives, 116(4). https://pmc.ncbi.nlm.nih.gov/articles/PMC4008710/

• Entzündungshemmende Wirkung: https://pubmed.ncbi.nlm.nih.gov/39167392/ und https://academic.oup.com/ijnp/article/18/2/pyu037/690760
   

Hack 3: Atemübungen

• Nestor, J. (2020). Breath: The New Science of a Lost Art. Riverhead Books, New York.

• Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. https://www.cell.com/cell-reports-medicine/pdf/S2666-3791(22)00474-8.pdf

• Jerath, R., et al. (2015). Self-regulation of breathing as a primary treatment for anxiety. Applied Psychophysiology and Biofeedback, 40(2). https://pmc.ncbi.nlm.nih.gov/articles/PMC9204854/

• Shannahoff-Khalsa, D. S., et al. (1999). Randomized controlled trial of yogic meditation for OCD. CNS Spectrums, 4(12). https://pubmed.ncbi.nlm.nih.gov/8971255/

• Zaccaro, A., et al. (2018). How breath-control can change your life. Frontiers in Human Neuroscience, 12, 353. https://pmc.ncbi.nlm.nih.gov/articles/PMC5382821/

• Kox, M., et al. (2014). Voluntary activation of the sympathetic nervous system. PNAS, 111(20). https://www.pnas.org/doi/full/10.1073/pnas.1322174111

• Yoga-basierte Atemübungen bei Angststörungen: https://journals.lww.com/joacs/fulltext/2017/05010/immediate_role_of_two_yoga_based_breathing.5.aspx

• Weitere Referenzen: https://pmc.ncbi.nlm.nih.gov/articles/PMC11048276/ · https://pubmed.ncbi.nlm.nih.gov/35213875/ · https://www.nature.com/articles/s41598-023-44902-0 · https://pubmed.ncbi.nlm.nih.gov/28779935/ · https://pubmed.ncbi.nlm.nih.gov/31331557/ · https://pmc.ncbi.nlm.nih.gov/articles/PMC3734635/
   

Ernährung

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Hack 4: Mediterrane Ernährungsweise

• Kast, B. (2023). Kompass für die Seele. C. Bertelsmann, München.
   

Hack 5: Obst, Gemüse, Kräuter & Gewürze

• Kast, B. (2023). Kompass für die Seele. C. Bertelsmann, München.

• Harvard T.H. Chan School of Public Health. The Nutrition Source: Apples. https://nutritionsource.hsph.harvard.edu/food-features/apples/
   

Hack 6: Fisch & mageres Fleisch

• Lassale, C., et al. (2019). Healthy dietary indices and risk of depressive outcomes. Molecular Psychiatry, 24, 965–986. https://www.nature.com/articles/s41380-018-0237-8

• Kast, B. (2023). Kompass für die Seele. C. Bertelsmann, München.
   

Hack 7: Nahrungsergänzungsmittel

• Mikkelsen, K., et al. (2016). The effects of vitamin B in depression. Current Medicinal Chemistry, 23(38). https://pmc.ncbi.nlm.nih.gov/articles/PMC9577631/

• Field, D. T., et al. (2022). High-dose Vitamin B6 supplementation reduces anxiety. Human Psychopharmacology, 37(6). https://pubmed.ncbi.nlm.nih.gov/33848753/

• Zangbar, H. S., et al. (2022). Biotin (Vitamin B7) and depression. Nutritional Neuroscience. https://www.tandfonline.com/doi/abs/10.1080/1028415X.2022.2031494

• Dean, O. M., et al. (2022). Creatine supplementation and mental health. https://pubmed.ncbi.nlm.nih.gov/35337631

• Harvard Health (2013). Vitamin B12 deficiency. https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-harmful-201301105780

• Frontiers in Endocrinology (2024). Magnesium und psychische Gesundheit. https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2024.1406455/full
   

Hack 8: Gefährliche Glukose

• Knüppel, A., et al. (2017). Sugar intake from sweet food and beverages, common mental disorder and depression. Scientific Reports, 7, 6287. https://www.nature.com/articles/s41598-017-05649-7

• Nishimura, A., et al. (2023). Risk of depression and anxiety according to long-term glycemic variability. Journal of Affective Disorders. https://www.sciencedirect.com/science/article/abs/pii/S0165032723011515

• Inchauspé, J. (Glucose Goddess). Eat your food in the right order. https://www.youtube.com/watch?v=HEEUrIQ_3O4

• Metabolic Psychiatry Clinic, Stanford School of Medicine. Clinical Trials. https://www.metabolicpsychiatry.com/clinical-trials
   

Hack 9: Bunte Darmflora

• Simpson, C. A., et al. (2021). The gut microbiota in anxiety and depression. Clinical Psychology Review, 83. https://www.nature.com/articles/s41598-024-53929-w

• Universität Basel (2023). Gute Bakterien gegen Depressionen. https://www.unibas.ch/de/Aktuell/News/Uni-Research/Gute-Bakterien-gegen-Depressionen.html

• Dinan, T. G., et al. (2013). Psychobiotics. Biological Psychiatry, 74(10). https://www.nature.com/articles/s41398-022-01977-z

• Weitere Referenzen: https://pmc.ncbi.nlm.nih.gov/articles/PMC7232163/ · https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2023.1215674/full · https://pmc.ncbi.nlm.nih.gov/articles/PMC7475155/
   

Hack 10: Trink richtig

• Benton, D., & Burgess, N. (2009). The effect of water consumption on memory and attention. Appetite, 53(1). https://pmc.ncbi.nlm.nih.gov/articles/PMC3984246/

• Watso, J. C., & Farquhar, W. B. (2019). Hydration status and cardiovascular function. Nutrients. https://core.ac.uk/reader/204137750

• Kaviani, M., et al. (2024). Caffeine and mental health: Meta-analysis. https://www.sciencedirect.com/science/article/pii/S0074774224000230

• Alkohol und Depression: https://www.healthline.com/health/mental-health/depression-after-drinking

• Soziales Trinken: University of Oxford (2017). https://www.ox.ac.uk/news/2017-01-06-your-health-benefits-social-drinking

• Huberman, A. (2023). Use caffeine for performance. Huberman Lab Newsletter. https://www.hubermanlab.com/newsletter/use-caffeine-for-mental-physical-performance

• Koffein und Angst: https://pmc.ncbi.nlm.nih.gov/articles/PMC10867825/

• Walker, M. (2023). Protocols to improve sleep. Huberman Lab Guest Series. https://www.hubermanlab.com/episode/guest-series-dr-matthew-walker-protocols-to-improve-your-sleep
   

Hack 11: Weniger essen (Intervallfasten)

• Max-Planck-Gesellschaft (2023). Hunger: Gehirn sagt der Leber, dass sie recyceln soll. https://www.mpg.de/20185165/hungrig-gehirn-sagt-der-leber-dass-sie-recyceln-soll

• Institut Pasteur (2023). Intermittent fasting: cellular cleansing to improve health. https://www.pasteur.fr/en/research-journal/news/intermittent-fasting-cellular-cleansing-improve-health

• Palmer, C. B. (2022). Can foods or fasting be psychopharmacologic therapies? Journal of Clinical Psychiatry. https://www.psychiatrist.com/jcp/can-foods-or-fasting-be-psychopharmacologic-therapies/

• Berthelot, E., et al. (2021). Fasting interventions for stress, anxiety and depressive symptoms. Nutrients, 13(11), 3947. https://pmc.ncbi.nlm.nih.gov/articles/PMC8754590/

• Autophagie: https://www.biophys.mpg.de/2746239/autophagie-pia-erdbruegger

• Intervallfasten und Stress: https://ir.library.louisville.edu/cgi/viewcontent.cgi?article=1097&context=jwellness

• Intervallfasten, Stressbiomarker: https://www.nature.com/articles/s41598-022-11639-1

• SRF (2023). Intervallfasten bei Frauen. https://www.srf.ch/wissen/gesundheit/zyklusstoerungen-und-muedigkeit-wirkt-intervallfasten-bei-frauen-anders-als-bei-maennern

• Palmer, C. (2023). Diet & nutrition for mental health. Huberman Lab Podcast. https://www.hubermanlab.com/episode/dr-chris-palmer-diet-nutrition-for-mental-health
   

Bewegung

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Hack 12: Bewegung & Flexibilität

• Singh, B., et al. (2023). Effectiveness of physical activity interventions for improving depression and anxiety. British Journal of Sports Medicine, 57(18). https://www.sciencedaily.com/releases/2023/02/230223193417.htm

• Chekroud, S. R., et al. (2018). Association between physical exercise and mental health in 1.2 million individuals. The Lancet Psychiatry, 5(9), 739–746. https://pubmed.ncbi.nlm.nih.gov/23764394/

• Health and Fitness Association (2023). Exercise and mental health. https://www.healthandfitness.org/improve-your-club/new-report-exercise-plays-key-role-in-mental-health-well-being/
   

Hack 13: Moderater Sport

• MIT (2024). When muscles work out, they help neurons grow. https://news.mit.edu/2024/when-muscles-work-out-they-help-neurons-grow-1112

• Singh, B., et al. (2023). Physical activity and mental health overview. BMJ. https://pmc.ncbi.nlm.nih.gov/articles/PMC9180501/

• Blumenthal, J. A., et al. (1999). Effects of exercise training on older patients with major depression. Archives of Internal Medicine, 159(19), 2349–2356. https://www.sciencedaily.com/releases/1999/10/991027071931.htm

• Weitere Referenzen: https://pmc.ncbi.nlm.nih.gov/articles/PMC11603721/ · https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-024-01676-6 · https://pmc.ncbi.nlm.nih.gov/articles/PMC9902068/ · https://pubmed.ncbi.nlm.nih.gov/11020092/ · https://www.nationalgeographic.com/magazine/article/new-clues-are-revealing-why-exercise-can-keep-the-brain-healthy
   

Hack 14: Hoch-Intensitäts Intervall-Training (HIIT)

• Paolucci, E. M., et al. (2023). Clinical value and mechanistic analysis of HIIT on mental health. International Journal of Clinical and Health Psychology. https://www.elsevier.es/en-revista-international-journal-clinical-health-psychology-355-articulo-clinical-value-mechanistic-analysis-hiit-S1697260023000698

• Hamasaki, H. (2024). Effects of HIIT on mental health. https://pubmed.ncbi.nlm.nih.gov/38566446/
   

Hormesis

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Hack 15: Kälte

• Huberman, A. (2023). The science and use of cold exposure. Huberman Lab Newsletter. https://www.hubermanlab.com/newsletter/the-science-and-use-of-cold-exposure-for-health-and-performance

• Shevchuk, N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical Hypotheses. https://www.sciencedirect.com/science/article/abs/pii/S030698770700566X

• Kälte und Stimmung: https://www.nature.com/articles/s41598-023-44902-0 · https://pmc.ncbi.nlm.nih.gov/articles/PMC9518606/

• Wim Hof Method. Stress control. https://www.wimhofmethod.com/stress-control
   

Hack 16: Wärme (Sauna)

• Sauna und psychische Gesundheit: https://dreamofwood.de/wissenswertes/wie-wirkt-sich-saunieren-auf-die-psychische-gesundheit-aus/

• GEO (2023). Erhöhte Temperatur bei Depressionen. https://www.geo.de/wissen/gesundheit/erhoehte-temperatur-bei-depressionen--hilft-schwitzen--34534288.html

• Beobachter (2023). Ab in die Sauna bei Stress. https://www.beobachter.ch/gesundheit/wohlfuhlen/standig-gestresst-ab-in-die-sauna-765441

• Aufgussroots Magazin. Sauna und Psyche. https://aufgussroots-magazin.ch/wellness/gesundheit/sauna-und-psyche/
   

Verkörperung

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Hack 17: Facial-Feedback-Hypothese

• Strack, F., Martin, L. L., & Stepper, S. (1988). Inhibiting and facilitating conditions of the human smile. Journal of Personality and Social Psychology, 54(5), 768–777. https://psycnet.apa.org/record/1988-25514-001

• Marmolejo-Ramos, F., et al. (2020). Your face and moves seem happier when I smile. Experimental Psychology (Replikation 2018). https://psycnet.apa.org/record/2018-16714-001

• ZHAW Sportpsychologie. Bitte lächeln. https://www.zhaw.ch/de/psychologie/dienstleistung/sportpsychologie-mentaltraining/mentaltraining-laufsport/bitte-laecheln/

• ETH Zürich, Cognitive Science Lab. Embodied Cognition. https://cog.ethz.ch/research/embodied-cognition.html
   

Hack 18: Power Posing

• Carney, D. R., Cuddy, A. J. C., & Yap, A. J. (2010). Power posing: Brief nonverbal displays affect neuroendocrine levels. Psychological Science, 21(10). https://faculty.haas.berkeley.edu/dana_carney/power.poses.PS.2010.pdf

• Cuddy, A. J. C. (2012). Your body language may shape who you are. TED Talk. https://www.ted.com/talks/amy_cuddy_your_body_language_may_shape_who_you_are/

• Riskind, J. H., & Gotay, C. C. (1982). Physical posture and motivation. Motivation and Emotion, 6(3). https://www.researchgate.net/publication/227054597_Physical_Posture_Could_It_Have_Regulatory_or_Feedback_Effects_on_Motivation_and_Emotion

• Embodiment (Definition): https://dorsch.hogrefe.com/stichwort/embodiment
   

Geist Mindset

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Hack 19: Der Weg ist das Ziel

• Nickerson, C., et al. (2003). Zeroing in on the dark side of the American Dream. Psychological Science. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-6494.2009.00612.x

• Pchelin, P., & Howell, R. T. (2014). The hidden cost of value-seeking. The Journal of Positive Psychology. https://www.researchgate.net/publication/271992138

• Dunn, E. W., et al. (2009). Low earners overestimate the influence of money. The Journal of Positive Psychology. https://www.tandfonline.com/doi/abs/10.1080/17439760903271421

• Lench, H. C., et al. (2011). Accuracy and artifact: Reexamining the intensity bias in affective forecasting. https://www.researchgate.net/publication/230664655

• Boehm, J. K., et al. (2014). Weight loss and depression. PLOS ONE. https://journals.plos.org/plosone/article/file?id=10.1371/journal.pone.0104552&type=printable

• Post-Achievement-Depression: https://www.psychologytoday.com/intl/blog/understanding-health-behaviors/202405/post-achievement-depression-overcoming-the-slump
   

Hack 20: Stress-Framing

• Seery, M. D., et al. (2010). Whatever does not kill us: Cumulative lifetime adversity and resilience. Journal of Personality and Social Psychology, 99(6). https://www.researchgate.net/publication/47403010

• McGonigal, K. (2013). How to make stress your friend. TED Talk. https://www.youtube.com/watch?v=RcGyVTAoXEU

• Keller, A., et al. (2012). Does the perception that stress affects health matter? Health Psychology, 31(5). https://pmc.ncbi.nlm.nih.gov/articles/PMC3374921/

• Crum, A. J., & Salovey, P. (2023). Stress mindset study, Bath University. https://onlinelibrary.wiley.com/doi/10.1002/smi.3358
   

Achtsamkeit

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Hack 21: Meditation

• Université de Genève (2023). Managing emotions better could prevent pathological ageing. https://www.unige.ch/communication/communiques/en/2023/managing-emotions-better-could-prevent-pathological-ageing

• Hölzel, B. K., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1). https://pmc.ncbi.nlm.nih.gov/articles/PMC3004979/

• Goyal, M., et al. (2014). Meditation programs for psychological stress and well-being. JAMA Internal Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC7058252/

• Gotink, R. A., et al. (2015). Standardised mindfulness-based interventions in healthcare. PLOS ONE. https://pmc.ncbi.nlm.nih.gov/articles/PMC7704181/

• ETH Zürich (2023). Dank Meditation bessere Entscheidungen treffen. https://ethz.ch/de/news-und-veranstaltungen/eth-news/news/2023/05/dank-meditation-bessere-entscheidungen-treffen.html

• Weitere Referenzen: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.600982/full · https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6312586/ · https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6557693/ · https://www.lin-magdeburg.de/institut/oeffentlichkeitsarbeit/pressemitteilungen/beitrag/selbstregulation-des-gehirns-durch-meditation
   

Hack 22: Dankbarkeit aufschreiben

• Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens. Journal of Personality and Social Psychology, 84(2), 377–389. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

• Seligman, M. E. P., et al. (2005). Positive psychology progress. American Psychologist, 60(5). https://pubmed.ncbi.nlm.nih.gov/38047154/

• ADAA (2023). Gratitude: A mental health game changer. https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/gratitude-mental-health-game-changer
   

Hack 23: Philippa Perrys Grundübung

• Perry, P. (2012). How to Stay Sane. Macmillan/Pan Macmillan, London. [Deutsche Ausgabe: Wie man in verrückten Zeiten nicht den Verstand verliert, Ullstein.]
   

Hack 24: Savoring

• Bryant, F. B., & Veroff, J. (2007). Savoring: A New Model of Positive Experience. Lawrence Erlbaum Associates.

• Santos, L. (2020). The Science of Well-Being. Yale University / Coursera. (Behandelt Savoring als evidenzbasierte Intervention.)
   

Hack 25: Journaling über Negatives

• Reinhold, M., Bürkner, P. C., & Holling, H. (2018). Effects of expressive writing on depressive symptoms. Psychotherapy & Psychosomatics, 87(3). https://www.sciencedirect.com/science/article/pii/S0197455605000699

• Greater Good Science Center, UC Berkeley. How journaling can help in hard times. https://greatergood.berkeley.edu/article/item/how_journaling_can_help_you_in_hard_times

• Journaling und körperliche Gesundheit: https://pmc.ncbi.nlm.nih.gov/articles/PMC8935176/

• Pennebaker, J. W., & Chung, C. K. (2011). Journaling about stressful events. Advances in Cognitive Behavioral Research. https://www.researchgate.net/publication/11212874_Journaling_about_stressful_events_Effects_of_cognitive_processing_and_emotional_expression
   

Zielgerichtetes Denken

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Hack 26: Zehn-Satz-Methode

• Bernhardt, K. (2016). Panikattacken und andere Angststörungen loswerden: Wie die Hirnforschung hilft, Angst und Panik für immer zu besiegen. Ariston, München.
   

Hack 27: Positive Selbstgespräche

• Neff, K. D. (2003). Self-compassion. Self and Identity, 2(2), 85–101. https://journals.sagepub.com/doi/abs/10.1177/00332941221084902

• Goleman, D. (2011). Resilience for the rest of us. Harvard Business Review. https://hbr.org/2011/04/resilience-for-the-rest-of-us

• Kross, E., & Ayduk, O. (2017). Self-distancing. Perspectives on Psychological Science. https://pmc.ncbi.nlm.nih.gov/articles/PMC4538954/

• Firestone, L. (2011). The inner voices behind violent behavior. Psychology Today. https://www.psychologytoday.com/intl/blog/compassion-matters/201103/the-inner-voices-behind-violent-behavior

• Kross, E. (2021). Chatter: The Voice in Our Head, Why It Matters, and How to Harness It. Crown. https://www.theguardian.com/science/2021/jan/16/inner-voice-self-criticism-psychologist-ethan-kross-chatter-voice-head

• Weitere Referenzen: https://pmc.ncbi.nlm.nih.gov/articles/PMC7489561/
   

Hack 28: Narrative

• Gottschall, J. (2012). The Storytelling Animal: How Stories Make Us Human. Mariner Books.

• Stanford Life Design Lab. Three dysfunctional beliefs. https://ecorner.stanford.edu/clips/three-dysfunctional-beliefs/

• Weischede, G. (2022). Achtsamkeit verstehen und leben. Vandenhoeck & Ruprecht, Göttingen.

• Narrative Therapie, Wirksamkeitsbelege: https://dulwichcentre.com.au/collection-evidence-for-the-effectiveness-of-narrative-therapy/

• Tandfonline (2023). Narrative therapy and anxiety. https://www.tandfonline.com/doi/full/10.1080/01612840.2023.2186142

• Definition Introjektion: https://dorsch.hogrefe.com/stichwort/introjektion
   

Hack 29: Grübelstopp

• Steiner, G. (2015). Warum Denken uns traurig macht. 8. Aufl., Suhrkamp Taschenbuch Verlag, Frankfurt am Main.

• Kühn, S., et al. (2013). Rumination and the resting-state default mode network. Social Cognitive and Affective Neuroscience, 8(6). https://academic.oup.com/scan/article/8/6/688/1611965

• Watkins, E. R., & Roberts, H. (2020). Reflecting on rumination. Behaviour Research and Therapy. https://pubmed.ncbi.nlm.nih.gov/31323529/

• Grübeln und depressive Symptome: https://www.sciencedirect.com/science/article/pii/S105381191930878X

• University of Liverpool (2013). Dwelling on negative events biggest cause of stress. https://news.liverpool.ac.uk/2013/10/17/dwelling-on-negative-events-biggest-cause-of-stress/

• Killingsworth, M. A., & Gilbert, D. T. (2010). A wandering mind is an unhappy mind. Science. https://news.harvard.edu/gazette/story/2010/11/wandering-mind-not-a-happy-mind/
   

Hack 30: Glücksrechnungen

• Brooks, A. C. (2020). How to increase happiness according to research. The Atlantic. https://www.theatlantic.com/family/archive/2020/04/how-increase-happiness-according-research/609619/

• Lyubomirsky, S. (2011). Hedonic adaptation. https://sonjalyubomirsky.com/files/2012/09/Lyubomirsky-2011-1.pdf
   

Hack 31: Erwartungsmanagement

• Greater Good Science Center (2022). How to manage expectations. https://greatergood.berkeley.edu/article/item/how_to_manage_expectations_to_maximize_happiness

• Max-Planck-Gesellschaft (2014). Happiness equation updated. https://www.mpg.de/10604496/happiness-equation-updated
   

Hack 32: Negative Visualisierung

• Santos, L. (2022). A silver lining. The Happiness Lab Podcast. https://www.pushkin.fm/podcasts/the-happiness-lab-with-dr-laurie-santos/a-silver-lining

• Oettingen, G., et al. (2015). Mental contrasting and emotional functioning. Psychological Science. https://journals.sagepub.com/doi/abs/10.1177/0956797615620783

• Negative Visualisierung und Wohlbefinden: https://pmc.ncbi.nlm.nih.gov/articles/PMC9724982/
   

Hack 33: Wochen-Hacking

• (Basiert auf Beratungspraxis; keine externe Primärquelle im Spreadsheet hinterlegt.)
   

Hack 34: Life Design

• Evans, D., & Burnett, B. (2016). Designing Your Life: How to Build a Well-Lived, Joyful Life. Knopf. [Deutsche Ausgabe: Mach, was du willst!]

• Kernbach, S. (2020). Life Loops. Campus Verlag.
   

Hack 35: Flow und Resonanz

• Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience. Harper & Row. Nachruf: https://news.uchicago.edu/story/mihaly-csikszentmihalyi-pioneering-psychologist-and-father-flow-1934-2021

• Rosa, H. (2016). Resonanz: Eine Soziologie der Weltbeziehung. Suhrkamp, Berlin. Vortrag ETH Zürich: https://www.forschung-und-lehre.de/karriere/zur-beschleunigung-und-entfremdung-in-unserer-arbeitswelt-6316

• Moneta, G. B., & Csikszentmihalyi, M. (2012). Flow and happiness in later life. https://www.researchgate.net/publication/225358509

• Flow und Arbeit: https://greatergood.berkeley.edu/article/item/nine_steps_to_achieving_flow_in_your_work · https://greatergood.berkeley.edu/article/item/how_to_be_more_engaged_at_work

• Flow und mentale Gesundheit: https://www.tandfonline.com/doi/full/10.1080/14330237.2018.1528760
   

Hack 36: Arbeitssinn

• Wolf, S. (2008). Meaning in life and why it matters. Northwestern University. https://philosophy.northwestern.edu/community/nustep/08/papers/Wolf.pdf

• Steger, M. F., Dik, B. J., & Duffy, R. D. (2012). Measuring meaningful work. Journal of Career Assessment, 20(3). http://www.michaelfsteger.com/wp-content/uploads/2012/12/Steger-Dik-Duffy-JCA-2012.pdf

• LinkedIn (2016). Purpose at work. https://business.linkedin.com/content/dam/me/business/en-us/talent-solutions/resources/pdfs/linkedin-purpose-at-work-infographic-en.pdf

• Sinn und psychische Gesundheit: https://pmc.ncbi.nlm.nih.gov/articles/PMC11080339/

• Religion, meaning and mental health: https://d1wqtxts1xzle7.cloudfront.net/106667920/Religion_Meaning_Purpose_MH_2015-libre.pdf

• HBR (2017). How to make work more meaningful. https://hbr.org/2017/08/how-to-make-work-more-meaningful-for-your-team
   

Hack 37: Zeitmanagement

• Rauch, J. (2018). The Happiness Curve. Thomas Dunne Books. Rezension: https://www.theguardian.com/books/2019/jul/05/happiness-curve-jonathan-rauch-review
   

Seele Soziale Beziehungen

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Hack 38: Freundschaften kuratieren

• Herrando, C., & Constantinides, E. (2021). Emotional contagion: A brief overview and future directions. Frontiers in Psychology, 12. https://www.frontiersin.org/articles/10.3389/fpsyg.2021.712606/full

• Hatfield, E., Cacioppo, J. T., & Rapson, R. L. (1993). Emotional contagion. Current Directions in Psychological Science. https://journals.sagepub.com/doi/abs/10.2307/3094912

• Arizmendi, T. G. (2011). Linking mechanisms: Emotional contagion, empathy, and imagery. Psychoanalytic Psychology, 28(3), 405–419.

• Singer, T. (2009). Empathy and the social brain. Greater Good. https://greatergood.berkeley.edu/images/uploads/Singer_2009.pdf

• Emotionale Ansteckung in sozialen Netzwerken: https://www.pnas.org/doi/10.1073/pnas.1320040111

• Stress-Ansteckung: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5522461/ · https://www.nature.com/articles/s41598-017-05811-1

• Ansteckung von Angststörungen: https://pubmed.ncbi.nlm.nih.gov/9107002/

• Spiegelneuronen: https://positivepsychology.com/mirror-neurons/ · https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2865077/
   

Hack 39: Sozial-Investment

• Waldinger, R. J., & Schulz, M. S. (2023). The Good Life. Simon & Schuster. Harvard Study of Adult Development: https://news.harvard.edu/gazette/story/2017/04/over-nearly-80-years-harvard-study-has-been-showing-how-to-live-a-healthy-and-happy-life/

• Holt-Lunstad, J., et al. (2010). Social relationships and mortality risk. PLOS Medicine, 7(7). https://innovationorigins.com/de/soziale-beziehungen-sind-der-schluessel-zu-einem-langen-und-gluecklichen-leben-wie-die-harvard-happiness-study-zeigt/

• Epley, N. (2022). Why talking to strangers makes you happier. Big Brains Podcast, University of Chicago. https://news.uchicago.edu/podcasts/big-brains/why-talking-strangers-will-make-you-happier-nicholas-epley

• Weitere Referenzen: https://www.malteser.de/dabei/information-tipps/wie-sich-einsamkeit-auf-koerper-und-seele-auswirkt.html · https://www.barmer.de/gesundheit-verstehen/psyche/stress/stress-und-soziale-beziehungen-1059148
   

Hack 40: Geteilte Emotionen

• Santos, L. (2022). Sharing is caring. Happiness Lab Podcast. https://www.youtube.com/watch?v=WZF3IUM1UMA

• Echterhoff, G., et al. (2009). Shared social reality. Psychological Science. https://journals.sagepub.com/doi/abs/10.1177/0956797614551162

• Geteilte Erlebnisse und Resilienz: https://pmc.ncbi.nlm.nih.gov/articles/PMC6405300/

• Einsamkeit und emotionales Teilen (COVID-Studie): https://pmc.ncbi.nlm.nih.gov/articles/PMC9979956/

• Weitere Referenzen: https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-7687.2004.00349.x · https://www.sciencedirect.com/science/article/pii/S0092656622001465
   

Hack 41: Helfer-Symptom

• Andreoni, J. (1990). Impure altruism and donations to public goods. Economic Journal, 100(401). https://econweb.ucsd.edu/~jandreon/Publications/ej90.pdf

• Aknin, L. B., et al. (2017). Prosocial spending and well-being. Nature Communications, 8. https://www.nature.com/articles/ncomms15964

• SFU News (2019). Generous spending leads to increased happiness. https://www.sfu.ca/sfunews/stories/2019/03/generous-spending-leads-to-increased-happiness-lara-aknin.html

• Santos, L. (2021). Helping the helpers. Happiness Lab Podcast. https://www.pushkin.fm/podcasts/the-happiness-lab-with-dr-laurie-santos/bonus-helping-the-helpers
   

Seele entlasten

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Hack 42: Äußere und innere Ordnung

• Kondo, M. (2011). Magic Cleaning. Rowohlt Taschenbuchverlag. (16. Aufl. 2016.)

• Roster, C. A., & Ferrari, J. R. (2016). The dark side of home: Assessing possession 'clutter' on subjective well-being. Journal of Environmental Psychology. https://www.sciencedirect.com/science/article/pii/S0272494416300159

• Saxbe, D. E., & Repetti, R. (2010). No place like home: Home tours correlate with daily patterns of mood and cortisol. Personality and Social Psychology Bulletin. https://psycnet.apa.org/record/2009-24973-007

• Weitere Referenzen: https://pubmed.ncbi.nlm.nih.gov/21228167/ · https://linkinghub.elsevier.com/retrieve/pii/S0896627324006937
   

Hack 43: Wahlreduktion

• Schwartz, B. (2004). The Paradox of Choice: Why More Is Less. Ecco Press.

• Scheibehenne, B., Greifeneder, R., & Todd, P. M. (2010). Can there ever be too many options? Journal of Consumer Research. https://www.researchgate.net/publication/265170803

• Menu-Angst-Studie: https://nypost.com/2023/12/15/lifestyle/gen-z-suffers-from-menu-anxiety-when-dining-out-study/

• Choice Overload: https://pmc.ncbi.nlm.nih.gov/articles/PMC11111947/ · https://www.psychologytoday.com/intl/blog/putting-psychology-into-practice/202307/choice-overload-i-cant-decide
   

Hack 44: Vergleichsstopp

• Boehm, J. K., & Lyubomirsky, S. (2010). Changes in attractiveness of elected and rejected alternatives. https://www.researchgate.net/publication/12896009

• Lyubomirsky, S., & Ross, L. (1997). Hedonic consequences of social comparison. Journal of Personality and Social Psychology, 73(6). https://lyariv.mycpanel.princeton.edu/papers/DarkSide1.pdf

• Upward social comparison at work: https://www.sciencedirect.com/science/article/pii/S0749597806001105

• Social Comparison (Springer Reference): https://link.springer.com/referenceworkentry/10.1007/978-3-319-24612-3_1912
   

Hack 45: News-Entzug

• Dobelli, R. (2019). Die Kunst des digitalen Lebens. Piper.

• MDPI (2021). Social media use and mental health during COVID-19. International Journal of Environmental Research and Public Health, 18(24). https://www.mdpi.com/1660-4601/18/24/13198

• APA (2022). Strain of media overload. https://www.apa.org/monitor/2022/11/strain-media-overload

• Universität St. Gallen (2022). Mentale Gesundheit nach Kriegsausbruch. https://www.unisg.ch/de/newsdetail/news/mentale-gesundheit-nach-kriegsausbruch-in-ukraine-international-beeintraechtigt/

• HBR (2015). Consuming negative news can make you less effective. https://hbr.org/2015/09/consuming-negative-news-can-make-you-less-effective-at-work

• National Geographic (2023). Social media detox benefits. https://www.nationalgeographic.com/science/article/social-media-detox-benefits-brain

• Negativity Bias: https://positivepsychology.com/3-steps-negativity-bias/
   

Seele kennenlernen

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Hack 46: Emotionale Kompetenz

• Bracket, M. A., et al. (2019). Emotional intelligence and academic performance. Voice of Research, 8(3). https://www.voiceofresearch.org/doc/Dec-2019/Dec-2019_1.pdf

• Frontiers in Psychology (2020). Emotional intelligence and mental health. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2020.00093/full

• Harvard Business School (2023). Emotional intelligence in leadership. https://online.hbs.edu/blog/post/emotional-intelligence-in-leadership
   

Hack 47: Brooks'sche Reverse Bucket List

• Brooks, A. C. (2022). From Strength to Strength. Portfolio/Penguin. Erklärung der Methode (Video): https://www.youtube.com/watch?v=YHhKIfDdtWE
   

Hack 48: Persönliche Werte

• Dalio, R. (2017). Principles: Life and Work. Simon & Schuster. [Deutsche Ausgabe: Die Prinzipien des Erfolgs, FinanzBuch Verlag, München 2019.]

• Brooks, A. C. (2022). Die Kunst und Wissenschaft des Glücklichseins. FinanzBuch Verlag, München.

• Kognitive Dissonanz: https://www.geo.de/wissen/gesundheit/18160-rtkl-kognitive-dissonanz-warum-wir-uns-so-leicht-selbst-betruegen

• Charakterstärken (VIA-Survey): https://www.psychologytoday.com/intl/blog/parent-pulse/201210/chris-peterson-the-25th-character-strength
   

Hack 49: Persönliches Leitbild

• Magness, S., & Stulberg, B. (2017). Peak Performance. [Deutsche Ausgabe: Das perfekte Mindset. FinanzBuch Verlag, München.]

• Covey, S. R. (2023). Das Leitbild deines Lebens. Gabal, Offenbach.

• Persönliche Vision und Wohlbefinden: https://www.herald.co.zw/impact-of-having-personal-vision-on-mental-well-being/
   

Hack 50: Stoizismus

• Allgemein zu Stoizismus und moderner Anwendung: https://utopia.de/ratgeber/stoizismus-wie-dir-diese-philosophie-zu-mehr-gelassenheit-verhelfen-kann_258379/

• Stoizismus in der modernen Welt: https://www.wipub.net/stoizismus-in-der-modernen-welt-wie-alte-weisheit-uns-heute-helfen-kann/
   

Hack 51: Kreative Beschäftigungen

• Kunsttherapie und Cortisol: https://kurier.at/wellness/kunsttherapie-jede-art-von-kunst-senkt-cortisol-level-und-stresshormone/205.074.221

• Kreativität und Gesundheit: https://www.aerztezeitung.de/Politik/Wie-Kreativitaet-die-Gesundheit-verbessert-403456.html

• Kunst und parasympathisches Nervensystem: https://www.blackmores.com.au/stress-relief/how-does-art-help-the-parasympathetic-nervous-system
   

Hack 52: Folgeemotionen

• Gawdat, M. (2017). Solve for Happy: Engineer Your Path to Joy. North Star Way. https://www.mogawdat.com/books

• Buddhistisches Pfeil-Gleichnis: https://grandrapidstherapygroup.com/second-arrow-of-suffering/

• Schulz von Thun, F. (1981). Miteinander reden, Bd. 1: Störungen und Klärungen. Rowohlt. Vier-Seiten-Modell: https://www.schulz-von-thun.de/die-modelle/das-kommunikationsquadrat

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