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References

  • Coping with Test Anxiety
    American Psychological Association. (n.d.). Performance anxiety. In APA dictionary of psychology. Retrieved November 8, 2021, from https://dictionary.apa.org/performance-anxiety Anxiety Canada. (n.d.). Test anxiety. https://www.anxietycanada.com/articles/test-anxiety-2/ Brady, S. T., Hard, B. M., & Gross, J. J. (2018). Reappraising test anxiety increases academic performance of first-year college students. Journal of Educational Psychology, 110(3), 395–406. https://doi.org/10.1037/edu0000219 Carsley, D., & Heath, N. L. (2020). Effectiveness of mindfulness-based coloring for university students’ test anxiety. Journal of American College Health, 68(5), 518-527. https://doi.org/10.1080/07448481.2019.1583239 Cassady, J. C., & Johnson, R. E. (2002). Cognitive test anxiety and academic performance. Contemporary Educational Psychology, 27(2), 270–295. https://doi.org/10.1006/ceps.2001.1094 Doherty, J. H., & Wenderoth, M. P. (2017). Implementing an expressive writing intervention for test anxiety in a large college course. Journal of Microbiology and Biology Education, 18(2), 1-3. https://doi.org/10.1128/jmbe.v18i2.1307 Downs, C. (n.d.) Managing Test Anxiety. Brown University Counseling and Psychological Services. https://www.brown.edu/campus-life/support/counseling-and-psychological-services/managing-test-anxiety Liebert, R. M., & Morris, L. W. (1967). Cognitive and emotional components of test anxiety: A distinction and some initial data. Psychological Reports, 20, 975–978. https://doi.org/10.2466/pr0.1967.20.3.975 Maier, A., Schaitz, C., Kröner, J., Berger, A., Keller, F., Beschoner, P., Connemann, B., & Sosic-Vasic, Z. (2021). The association between test anxiety, self-efficacy, and mental images among university students: Results from an online survey. Frontiers in Psychiatry, 12, e618108. https://doi.org/10.3389/fpsyt.2021.618108
  • Dealing with Breakups
    Arnett, J. J. (2015). Emerging adulthood: The winding road from the late teens through the twenties (2nd ed.). New York, NY: Oxford University Press. Barber, L. L. (2011). Getting over a relationship breakup: Testing two interventions to facilitate recovery (Doctoral dissertation, University of Missouri--Columbia). Baroni, D., Nerini, A., Matera, C., & Stefanile, C. (2018). Mindfulness and emotional distress: The mediating role of psychological well-being. Current Psychology: A Journal for Diverse Perspectives on Diverse Psychological Issues, 37(3), 467–476. https://doi.org/10.1007/s12144-016-9524-1 Bränström, R., Duncan, L. G., & Moskowitz, J. T. (2011). The association between dispositional mindfulness, psychological well-being, and perceived health in a Swedish population-based sample. British Journal of Health Psychology, 16, 300–316. https://doi.org/10.1348/135910710X501683 Development and Intrapersonal Resilience (DAIR) research team (2022). Self-care assessment [Infographic]. McGill University. Link Eickmeyer, K. J., & Manning, W. D. (2018). Serial cohabitation in young adulthood: Baby boomers to millennials. Journal of Marriage and the Family, 80(4), 826–840. https://doi.org/10.1111/jomf.12495 Ford, B. Q., Lam, P., John, O. P., & Mauss, I. B. (2018). The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence. Journal of Personality and Social Psychology, 115(6), 1075-1092. https://psycnet.apa.org/doi/10.1037/pspp0000157 Glass, N., & Rose, J. (2008). Enhancing emotional well-being through self-care: The experiences of community health nurses in Australia. Holistic Nursing Practice, 22(6), 336-347. https://doi.org/10.1097/01.HNP.0000339345.26500.62 Halpern-Meekin, S., Manning, W. D., Giordano, P. C., & Longmore, M. A. (2013). Relationship churning in emerging adulthood: On/off relationships and sex with an ex. Journal of Adolescent Research, 28(2), 166–188. https://doi.org/10.1177/0743558412464524 Kansky, J., & Allen, J. P. (2018). Making sense and moving on: The potential for individual and interpersonal growth following emerging adult breakups. Emerging Adulthood, 6(3), 172-190. https://doi.org/10.1177/2167696817711766 Lee, C.-Y. S., & Dik, B. J. (2017). Associations among stress, gender, sources of social support, and health in emerging adults. Stress and Health, 33(4), 378–388. https://doi.org/10.1002/smi.2722 Morris, C. E., & Reiber, C. (2011). Frequency, intensity and expression of post-relationship grief. EvoS Journal: The Journal of the Evolutionary Studies Consortium, 3(1), 1–11. Norona, J. C., Olmstead, S. B., & Welsh, D. P. (2017). Breaking up in emerging adulthood: A developmental perspective of relationship dissolution. Emerging Adulthood, 5(2), 116–127. https://doi.org/10.1177/2167696816658585 O’Sullivan, L. F., Hughes, K., Talbot, F., & Fuller, R. (2019). Plenty of fish in the ocean: How do traits reflecting resiliency moderate adjustment after experiencing a romantic breakup in emerging adulthood? Journal of Youth and Adolescence: A Multidisciplinary Research Publication, 48(5), 949–962. https://doi.org/10.1007/s10964-019-00985-5 Scott, E. (2020, November 24). Why self-care can help you manage stress. Verywell Mind. https://www.verywellmind.com/importance-of-self-care-for-health-stress-management-3144704 Shanahan, L., Steinhoff, A., Bechtiger, L., Murray, A. L., Nivette, A., Hepp, U., Ribeaud, D., & Eisner, M. (2020). Emotional distress in young adults during the covid-19 pandemic: Evidence of risk and resilience from a longitudinal cohort study. Psychological Medicine, 1–10. https://doi.org/10.1017/S003329172000241X Shenhav, S., Campos, B., & Goldberg, W. A. (2017). Dating out is intercultural: Experience and perceived parent disapproval by ethnicity and immigrant generation. Journal of Social and Personal Relationships, 34(3), 397–422. https://doi.org/10.1177/0265407516640387 Simpson, J. A. (1987). The dissolution of romantic relationships: Factors involved in relationship stability and emotional distress. Journal of Personality and Social Psychology, 53(4), 683–692. https://doi.org/10.1037//0022-3514.53.4.683 Stapleton, C. M., Zhang, H., & Berman, J. S. (2021). The event-specific benefits of writing about a difficult life experience. Europe's Journal of Psychology, 17(1), 53–69. https://doi.org/10.5964/ejop.2089
  • Dealing with Loneliness
    Abu Rabia, H. M. (2017). Undergraduate Arab international students' adjustment to U.S. universities. International Journal of Higher Education, 6(1), 131-139. http://dx.doi.org/10.5430/ijhe.v6n1p131 Aknin, L. B., Broesch, T., Hamlin, J. K., & Van de Vondervoort, J. W. (2015). Prosocial behavior leads to happiness in a small-scale rural society. Journal of Experimental Psychology: General, 144(4), 788–795. https://doi.org/10.1037/xge0000082 Appel, M., Marker, C., & Gnambs, T. (2020). Are social media ruining our lives? A review of meta-analytic evidence. Review of General Psychology, 24(1), 60–74. https://doi.org/10.1177/1089268019880891 Aspy, D. J., & Proeve, M. (2017). Mindfulness and loving-kindness meditation: Effects on connectedness to humanity and to the natural world. Psychological Reports, 120(1), 102–117. https://doi.org/10.1177/0033294116685867 Campagne, D. M. (2019). Stress and perceived social isolation (loneliness). Archives of Gerontology and Geriatrics, 82, 192–199. https://doi.org/10.1016/j.archger.2019.02.007 Chang, E. C., Lee, J., Stam, K. R., Batterbee, C. N. H., Yu, T., Chang, O. D., Martos, T., & Sallay, V. (2017). Family support as a moderator of the relationship between loneliness and suicide risk in college students: Having a supportive family matters! Family Journal, 25(3), 257–263. https://doi.org/10.1177/1066480717711102 Clark, J. L., Algoe, S. B., & Green, M. C. (2018). Social network sites and well-being: The role of social connection. Current Directions in Psychological Science, 27(1), 32–37. https://doi.org/10.1177/0963721417730833 Cuncic, A. (2021, October 19). Living with Social Anxiety Disorder. Verywell Mind. https://www.verywellmind.com/coping-with-social-anxiety-disorder-3024836 Dibbs, B., & Foster, M. (2021). Loneliness and Facebook use: The role of social comparison and rumination.Heliyon, 7(1), 1-6. https://doi.org/10.1016/.heliyon.2021.e05999 Diehl, K., Jansen, C., Ishchanova, K., & Hilger-Kolb, J. (2018). Loneliness at universities: Determinants of emotional and social loneliness among students. International Journal of Environmental Research and Public Health, 15(9), 1865. https://doi.org/10.3390/ijerph15091865 Eccles, A. M., & Qualter, P. (2021). Review: Alleviating loneliness in young people - a meta-analysis of interventions. Child and adolescent mental health, 26(1), 17–33. https://doi.org/10.1111/camh.12389 Goodwin, J., Behan, L., Kelly, P., McCarthy, K., & Horgan, A. (2016). Help-seeking behaviors and mental well-being of first year undergraduate university students. Psychiatry Research, 246, 129–135. https://doi.org/10.1016/j.psychres.2016.09.015 Grieve, R., Indian, M., Witteveen, K., Anne Tolan, G., & Marrington, J. (2013). Face-to-face or Facebook: Can social connectedness be derived online? Computers in Human Behavior, 29(3), 604–609. https://doi.org/10.1016/j.chb.2012.11.017 Hawkley, L. C., Burleson, M. H., Berntson, G. G., Cacioppo, J. T. (2003). Loneliness in everyday life: Cardiovascular activity, psychosocial context, and health behaviors. Journal of Personality and Social Psychology, 85(1), 105–120. Hsiao-ping, W., Garza, E., & Guzman, N. (2015). International student’s challenge and adjustment to college. Education Research International. https://doi.org/10.1155/2015/202753 Hutcherson, C. A., Seppala, E. M., & Gross, J. J. (2008). Loving-kindness meditation increases social connectedness. Emotion (Washington, D.c.), 8(5), 720–724. https://doi.org/10.1037/a0013237 Khanal, J., & Gaulee, U. (2019). Challenges of international students from pre-departure to post-study: A literature review. Journal of International Students, 9(2), 560–581. https://doi.org/10.32674/jis.v9i2.673 Lippke, S., Fischer, M. A., & Ratz, T. (2021). Physical activity, loneliness, and meaning of friendship in young individuals - a mixed-methods investigation prior to and during the covid-19 pandemic with three cross-sectional studies. Frontiers in Psychology, 12, e617627. https://doi.org/10.3389/fpsyg.2021.617267 Marino, C., Gini, G., Vieno, A., & Spada, M. M. (2018). The associations between problematic Facebook use, psychological distress and well-being among adolescents and young adults: A systematic review and meta-analysis. Journal of affective disorders, 226, 274–281. https://doi.org/10.1016/j.jad.2017.10.007 Marker, C., Gnambs, T., & Appel, M. (2018). Active on Facebook and failing at school? Meta-analytic findings on the relationship between online social networking activities and academic achievement. Educational Psychology Review, 30(3), 651–677. https://doi.org/10.1007/s10648-017-9430-6 Moeller, R. W., & Seehuus, M. (2019). Loneliness as a mediator for college students' social skills and experiences of depression and anxiety. Journal of Adolescence, 73, 1-13. https://doi.org/10.1016/j.adolescence.2019.03.006 Mund, M., Freuding, M. M., Möbius, K., Horn, N., & Neyer, F. J. (2020). The stability and change of loneliness across the life span: A meta-analysis of longitudinal studies. Personality and social psychology review, 24(1), 24–52. https://doi.org/10.1177/1088868319850738 Narchal, R., & McDavitt, S. A. (2017). Loneliness and anxiety sensitivity: Understanding behavioural avoidance in the lonely. Acta Psychopathologica, 3(5). https://doi.org/doi:10.4172/2469-6676.100130 National Institute of Mental Health (NIMH). (2022). Social anxiety disorder: More than just shyness. Retrieved from https://www.nimh.nih.gov/health/publications/social-anxiety-disorder-more-than-just-shyness#:~:text=Social%20anxiety%20disorder%20is%20an,social%20anxiety%20disorder%20is%20treatable. Nelson, S. K., Layous, K., Cole, S. W., & Lyubomirsky, S. (2016). Do unto others or treat yourself? The effects of prosocial and self-focused behavior on psychological flourishing. Emotion, 16(6), 850–861. https://doi.org/10.1037/emo0000178 Peltzer, K. & Pengpid, S. (2017) Loneliness: Its correlates and associations with health risk behaviours among university students in 25 countries. Journal of Psychology in Africa, 27(3), 247-255. https://doi.org/10.1080/14330237.2017.1321851 Qualter, P., Vanhalst, J., Harris, R., Van Roekel, E., Lodder, G., Bangee, M., Maes, M., & Verhagen, M. (2015). Loneliness across the life span. Perspectives on Psychological Science, 10(2), 250–264. https://doi.org/10.1177/1745691615568999 Sawir, E., Marginson, S., Deumert, A., Nyland, C., & Ramia, G. (2008). Loneliness and international students: An Australian study. Journal of Studies in International Education, 12(2), 148–180. https://doi.org/10.1177/1028315307299699 Sheldon, E., Simmonds-Buckley, M., Bone, C., Mascarenhas, T., Chan, N., Wincott, M., Gleeson, H., Sow, K., Hind, D., & Barkham, M. (2021). Prevalence and risk factors for mental health problems in university undergraduate students: A systematic review with meta-analysis. Journal of Affective Disorders, 287, 282–292. https://doi.org/10.1016/j.jad.2021.03.054 Slagter, C., & Pyper, M. J. (2019). Linguistic loneliness and study abroad. Frontiers: The Interdisciplinary Journal of Study Abroad, 31(1), 46-58. https://doi.org/10.36366/frontiers.v31i1.442 Spithoven, A. W., Bijttebier, P., & Goossens, L. (2017). It is all in their mind: A review on information processing bias in lonely individuals. Clinical Psychology Review, 58, 97-114. https://doi.org/10.1016/j.cpr.2017.10.003 Stroebe, M., van Vliet, T., Hewstone, M., & Willis, H. (2002). Homesickness among students in two cultures: Antecedents and consequences. British Journal of Psychology, 93(2), 147–168. https://doi.org/10.1348/000712602162508 Worsley, J.D., Harrison, P., & Corcoran, R. (2021). Bridging the gap: Exploring the unique transition from home, school or college into university. Frontiers in Public Health, 9, e634285.https://doi.org/10.3389/fpubh.2021.634285
  • Dealing with Uncomfortable Emotions
    Campbell-Sills, L., Barlow, D. H., Brown, T. A., & Hofmann, S. G. (2006). Effects of suppression and acceptance on emotional responses of individuals with anxiety and mood disorders. Behaviour Research and Therapy, 44(9), 1251-1263. Ford, B. Q., Lam, P., John, O. P., & Mauss, I. B. (2018). The psychological health benefits of accepting negative emotions and thoughts: Laboratory, diary, and longitudinal evidence. Journal of Personality and Social Psychology, 115(6), 1075- 1092. https://doi.org/10.1037/pspp0000157 Malivoire, B. L. (2020). Exploring DBT skills training as a treatment avenue for generalized anxiety disorder. Clinical Psychology: Science and Practice, 27(4). https://doi.org/10.1111/cpsp.12339 Navarro-Haro, M. V., Modrego-Alarcón, M., Hoffman, H. G., López-Montoyo, A., Navarro-Gil, M., Montero-Marin, J., García-Palacios, A., Borao, L., & García-Campayo, J. (2019). Evaluation of a mindfulness-based intervention with and without virtual reality dialectical behavior therapy® mindfulness skills training for the treatment of generalized anxiety disorder in primary care: A pilot study. Frontiers in Psychology, 10, 1-14. https://doi.org/10.3389/fpsyg.2019.000554. Pincus, D. B., Ehrenreich, J. T., & Spiegel, D. A. (2008). Riding the Wave workbook. Oxford University Press, USA. Shallcross, A. J., Troy, A. S., Boland, M., & Mauss, I. B. (2010). Let it be: Accepting negative emotional experiences predicts decreased negative affect and depressive symptoms. Behaviour Research and Therapy, 48(9), 921-929. https://doi.org/10.1016/j.brat.2010.05.025 Singer, A. R., & Dobson, K. S. (2007). An experimental investigation of the cognitive vulnerability to depression. Behaviour Research and Therapy, 45(3), 563-575.
  • Effective Communication
    Bushman, B. J. (2002). Does venting anger feed or extinguish the flame? Catharsis, rumination, distraction, anger, and aggressive responding. Personality and Social Psychology Bulletin, 28(6), 724-73 https://doi.org/10.1177/0146167202289002 Cannity, K. M., Banerjee, S. C., Hichenberg, S., Leon-Nastasi, A. D., Howell, F., Coyle, N., Zaider, T., & Parker, P. A. (2021). Acceptability and efficacy of a communication skills training for nursing students: Building empathy and discussing complex situations. Nurse Education in Practice, 50, 102928. https://doi.org/10.1016/j.nepr.2020.102928 Cohn, K. H. (2007). Developing effective communication skills. Journal of Oncology Practice, 3(6), 314-7. http://doi.org/10.1200/JOP.0766501 Orloff, J. (2017). The empath's survival guide: Life strategies for sensitive people. Sounds True. Phutela, D. (2015). The importance of non-verbal communication. IUP Journal of Soft Skills, 9(4), 43. https://ssrn.com/abstract=2715432 Polito, J. M. (2013). Effective communication during difficult conversations. The Neurodiagnostic Journal, 53(2), 142-152. http://doi.org/10.1080/21646821.2013.11079899 Suter, E., Arndt, J., Arthur, N., Parboosingh, J., Taylor, E., & Deutschlander, S. (2009). Role understanding and effective communication as core competencies for collaborative practice. Journal of Interprofessional Care, 23(1), 41-51. http://doi10.1080/13561820802338579
  • Enhancing Positive Awareness
    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, 84(2), 377–389. https://doi.org/10.1037//0022-3514.84.2.377 Froh, J. J., Emmons, R. A., Card, N. A., Bono, G., & Wilson, J. A. (2011). Gratitude and the reduced costs of materialism in adolescents. Journal of Happiness Studies: An Interdisciplinary Forum on Subjective Well-Being, 12(2), 289–302. https://doi.org/10.1007/s10902-010-9195-9 Kiken, L. G., & Shook, N. J. (2011). Looking up: Mindfulness increases positive judgments and reduces negativity bias. Social Psychological and Personality Science, 2(4), 425–431. https://doi.org/10.1177/1948550610396585 Rippstein-Leuenberger, K., Mauthner, O., Bryan Sexton, J., & Schwendimann, R. (2017). A qualitative analysis of the Three Good Things intervention in healthcare workers. BMJ open, 7(5), e015826. https://doi.org/10.1136/bmjopen-2017-015826 Vaish, A., Grossmann, T., & Woodward, A. (2008). Not all emotions are created equal: The negativity bias in social-emotional development. Psychological bulletin, 134(3), 383–403. https://doi.org/10.1037/0033-2909.134.3.383 Westerhof, G. J., & Keyes, C. L. (2010). Mental illness and mental health: The two continua model across the lifespan. Journal of Adult Development, 17(2), 110–119. https://doi.org/10.1007/s10804-009-9082-y
  • Enhancing Student Resilience
    Anderson, R., Mammen, K., Paul, P., Pletch, A., & Pulia, K. (2017). Using yoga nidra to improve stress in psychiatric nurses in a pilot study. The Journal of Alternative and Complementary Medicine, 23(6), 494-495. https://doi.org/10.1089/acm.2017.0046   Bronfenbrenner, U. (1979). Contexts of child rearing: Problems and prospects. American Psychologist, 34(10), 844–850. https://doi.org/10.1037/0003-066X.34.10.844   Chellew, K., Evans, P., Fornes-Vives, J., Pérez G, & Garcia-Banda, G. (2015). The effect of progressive muscle relaxation on daily cortisol secretion. Stress: The International Journal on the Biology of Stress, 18(5), 538–44. https://doi.org/10.3109/10253890.2015.1053454 Dol, K. S. (2019). Effects of a yoga nidra on the life stress and self-esteem in university students. Complementary Therapies in Clinical Practice, 35, 232–236. https://doi.org/10.1016/j.ctcp.2019.03.004  Dolbier, C. L., & Rush, T. E. (2012). Efficacy of abbreviated progressive muscle relaxation in a high-stress college sample. International Journal of Stress Management, 19(1), 48–68. https://doi.org/10.1037/a0027326 Emmons, R. A., McCullough, M. E., & Tsang, J.-A. (2003). The assessment of gratitude. In S. J. Lopez & C. R. Snyder (Eds.), Positive psychological assessment: A handbook of models and measures (pp. 327–341). American Psychological Association. https://doi.org/10.1037/10612-021 Feldman, G., Greeson, J., & Senville, J. (2010). Differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on decentering and negative reactions to repetitive thoughts. Behaviour Research and Therapy, 48(10), 1002–1011. https://doi.org/10.1016/j.brat.2010.06.006  Froh, J. J., Sefick, W. J., & Emmons, R. A. (2008). Counting blessings in early adolescents: An experimental study of gratitude and subjective well-being. Journal of School Psychology, 46(2), 213–233. https://doi.org/10.1016/j.jsp.2007.03.005  Goldin PR & Gross JJ. (2010). Effects of mindfulness-based stress reduction (MBSR) on emotion regulation in social anxiety disorder. Emotion, 10(1), 83-91. https://doi.org/10.1037/a0018441  Hanley, A., Warner, A, & Garland, E. L. (2015). Associations between mindfulness, psychological well-being, and subjective well-being with respect to contemplative practice. Journal of Happiness Studies, 16, 1423-1436. https://doi.org/10.1007/s10902-014-9569-5 Kabat-Zinn, J. (2013). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness (Revised and updated ed.). Bantam Books.  Kabat-Zinn, Jon. (2005). Coming to our senses: Healing ourselves and the world through mindfulness (1st ed.). Hyperion.  Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research, 78(6), 519–528. https://doi.org/10.1016/j.jpsychores.2015.03.009  Kiken, L. G., Lundberg, K. B., & Fredrickson, B. L. (2017). Being present and enjoying It: Dispositional mindfulness and savoring the moment are distinct, interactive predictors of positive emotions and psychological health. Mindfulness, 8(5), 1280–1290. https://doi.org/10.1007/s12671-017-0704-3  Kiken, L., & Shook, N. (2011). Looking up: Mindfulness increases positive judgments and reduces negativity bias. Social Psychological & Personality Science, 2(4), 425–431. https://doi.org/10.1177/1948550610396585  Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. Springer publishing company.  Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111–131. https://doi.org/10.1037/1089-2680.9.2.111  McCraty, R., Barrios-Choplin, B., Rozman, D., Atkinson, M., & Watkins, A. D. (1998). The impact of a new emotional self-management program on stress, emotions, heart rate variability, DHEA and cortisol. Integrative Physiological and Behavioral Science, 33(2), 151–170. https://doi.org/10.1007/BF02688660  Neff, K. D., & Dahm, K. A. (2015). Self-compassion: What it is, what it does, and how it relates to mindfulness. In B. D. Ostafin, M. D. Robinson, & B. P. Meier (Eds.), Handbook of Mindfulness and Self-Regulation (pp. 121–137). Springer. https://doi.org/10.1007/978-1-4939-2263-5_10  Neff, K. D., Hsieh, Y.-P., & Dejitterat, K. (2005). Self-compassion, achievement goals, and coping with academic failure. Self and Identity, 4(3), 263–287. https://doi.org/10.1080/13576500444000317  Neff, K. D., Rude, S. S., & Kirkpatrick, K. L. (2007). 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Authentic happiness: Using the new positive psychology to realize your potential for lasting fulfillment. Simon and Schuster. Tang, Y.-Y., Tang, R., & Posner, M. I. (2016). Mindfulness meditation improves emotion regulation and reduces drug abuse. Drug and Alcohol Dependence, 163, S13–S18. https://doi.org/10.1016/j.drugalcdep.2015.11.041  Trew, J. L., & Alden, L. E. (2015). Kindness reduces avoidance goals in socially anxious individuals. Motivation and Emotion, 39(6), 892–907. https://doi.org/10.1007/s11031-015-9499-5  Vaish A, Grossmann T, & Woodward A. (2008). Not all emotions are created equal: The negativity bias in social-emotional development. Psychological Bulletin, 134(3), 383–403. https://doi.org/10.1037/0033-2909.134.3.383
  • Financial Wellness
    Chemers, M. M., Hu, L., & Garcia, B. F. (2001). Academic self-efficacy and first year college student performance and adjustment. Journal of Educational Psychology, 93(1), 55-64. https://psycnet.apa.org/doi/10.1037/0022-0663.93.1.55 Credit Counselling Society of British Columbia. (n.d.). Money management basics: 7 easy steps to help you create your first budget. https://nomoredebts.org/wp-content/uploads/2021/08/7-Steps-Budgeting-Workbook-PDF1.pdf Hancock, A. M., Jorgensen, B. L., & Swanson, M. S. (2013). College students and credit card use: The role of parents, work experience, financial knowledge, and credit card attitudes. Journal of Family and Economic Issues, 34(4), 369–381. https://doi.org/10.1007/s10834-012-9338-8 Heckman, S., Lim, H., & Montalto, C. (2014). Factors related to financial stress among college students. Journal of Financial Therapy, 5(1), 19-39. http://dx.doi.org/10.4148/1944-9771.1063 Lim, H. N., Heckman, S. J., Letkiewicz, J. C., & Montalto, C. P. (2014). Financial stress, self-efficacy, and financial help-seeking behavior of college students. Journal of Financial Counseling and Planning, 25(2), 148–160. https://ssrn.com/abstract=2537579 McGill University: Scholarships and student aid (2021). Work Study Program. McGill University. https://www.mcgill.ca/studentaid/work-study McGill University: Student services (2021). Financial Wellness. McGill University. https://www.mcgill.ca/studentservices/health-wellness/financial Montalto, C. P., Phillips, E. L., McDaniel, A., & Baker, A. R. (2019). College student financial wellness: Student loans and beyond. Journal of Family and Economic Issues, 40(1), 3–21. https://doi.org/10.1007/s10834-018-9593-4 National Resource Centre on ADHD. (n.d.). Managing money and ADHD: Money management schedule [Fact sheet]. Children and Adults with Attention Deficit/Hyperactivity Disorder (CHADD). https://chadd.org/wp-content/uploads/2019/02/ManagingMoneyADHD_ManagementSchedule.pdf Northern, J. J., O'Brien, W. H., & Goetz, P. W. (2010). The development, evaluation, and validation of a financial stress scale for undergraduate students. Journal of College Student Development, 51(1), 79–92. https://doi.org/10.1353/csd.0.0108 Norvilitis, J. M. (2014). Changes over time in college student credit card attitudes and debt: Evidence from one campus. Journal of Consumer Affairs, 48(3), 634–647. https://doi.org/10.1111/joca.12043 Purdue University: Accounting services (2018). Definitions of award, prize, scholarship, and grant. Purdue University. https://www.purdue.edu/business/account/RefRes/defin.html#scholarship Robb, C. A. (2017). College student financial stress: Are the kids alright? Journal of Family and Economic Issues, 38(4), 514–527. https://doi.org/10.1007/s10834-017-9527-6 The Ohio State University. (2020). Study on collegiate financial wellness: 2020 key findings. https://cssl.osu.edu/posts/632320bc-704d-4eef-8bcb-87c83019f2e9/documents/2020-scfw-key-findings-report-combined-accessible.pdf Zajacova, A., Lynch, S. M., & Espenshade, T. J. (2005). Self-efficacy, stress, and academic success in college. Research in Higher Education, 46(6), 677-706. https://doi.org/10.1007/s11162-004-4139-z
  • Help-Seeking
    Rickwood, D., Deane, F. P., Wilson, C. J., & Ciarrochi, J. (2005). Young people's help-seeking for mental health problems. AeJAMH (Australian e-Journal for the Advancement of Mental Health), 4(3). https://doi.org/10.5172/jamh.4.3.218
  • How to Offer Support - Help-Giving
    Auerbach, R. P., Mortier, P., Bruffaerts, R., Alonso, J., Benjet, C., Cuijpers, P., Demyttenaere, K., Ebert, D. D., Green, J. G., Hasking, P., Murray, E., Nock, M. K., Pinder-Amaker, S., Sampson, N. A., Stein, D. J., Vilagut, G., Zaslavsky, A. M., Kessler, R. C., & WHO WMH-ICS Collaborators. (2018). WHO World Mental Health Surveys International College Student Project: Prevalence and distribution of mental disorders. Journal of Abnormal Psychology, 127(7), 623–638. https://doi.org/10.1037/abn0000362 Yap, M. B. H., Reavley, N. J., & Jorm, A. F. (2012). Intentions and helpfulness beliefs about first aid responses for young people with mental disorders: Findings from two Australian national surveys of youth. Journal of Affective Disorders, 136(3), 430-442. https://doi.org/10.1016/j.jad.2011.11.006
  • Improve Your Time Management
    Adams, R. V., & Blair, E. (2019). Impact of time management behaviors on undergraduate engineering students’ performance. SAGE Open, 9(1), 2158244018824506. Adler, R. F., & Benbunan-Fich, R. (2012). Juggling on a high wire: Multitasking effects on performance. International Journal of Human-Computer Studies, 70(2), 156-168.4. Aguilar, E. (2018). Onward: Cultivating emotional resilience in educators. John Wiley & Sons. Buckley, J. P., Hedge, A., Yates, T., Copeland, R. J., Loosemore, M., Hamer, M., Bradley, G., & Dunstan, D. W. (2015). The sedentary office: An expert statement on the growing case for change towards better health and productivity. British Journal of Sports Medicine, 49(21), 1357-1362. Cheng, J., Teevan, J., Iqbal, S. T., & Bernstein, M. S. (2015, April). Break it down: A comparison of macro-and microtasks. In Proceedings of the 33rd Annual ACM Conference on Human Factors in Computing Systems, 4061-4064. Cheng, S. H., Shih, C. C., Lee, I. H., Hou, Y. W., Chen, K. C., Chen, K. T., Yang, K. Y., & Yang, Y. C. (2012). A study on the sleep quality of incoming university students. Psychiatry Research, 197(3), 270-274. Claessens, B. J. C., van Eerde, W., Rutte, C. G., & Roe, R. A. (2007). A review of the time management literature. Personnel Review, 36(2), 255–276. Conzemius, A., & O'Neill, J. (2009). The power of SMART goals: Using goals to improve student learning. Solution Tree Press. Covey, S. R. (2004). The 7 habits of highly effective people: Powerful lessons in personal change. Simon and Schuster. Dalli, M. (2014). The university students time management skills in terms of their academic life satisfaction and academic achievement levels. Educational Research and Reviews, 9(20), 1090-1096. Dietrich, J., Viljaranta, J., Moeller, J., & Kracke, B. (2017). Situational expectancies and task values: Associations with students' effort. Learning and Instruction, 47, 53-64. Facer-Childs, E. R., Boiling, S., & Balanos, G. M. (2018). The effects of time of day and chronotype on cognitive and physical performance in healthy volunteers. Sports medicine-open, 4(1), 1-12. Eyrolle, H., & Cellier, J. M. (2000). The effects of interruptions in work activity: Field and laboratory results. Applied Ergonomics, 31(5), 537-543. Galinsky, T., Swanson, N., Sauter, S., Dunkin, R., Hurrell, J., & Schleifer, L. (2007). Supplementary breaks and stretching exercises for data entry operators: A follow‐up field study. American Journal of Industrial Medicine, 50(7), 519-527. Häfner, A., Stock, A., & Oberst, V. (2015). Decreasing students’ stress through time management training: An intervention study. European Journal of Psychology of Education, 30(1), 81-94. Lakein, A. (1989). How to get control of your time and your life. Signet Lau, W. W. (2017). Effects of social media usage and social media multitasking on the academic performance of university students. Computers in Human Behavior, 68, 286-291. Mark, G., Iqbal, S., & Czerwinski, M. (2017, September). How blocking distractions affects workplace focus and productivity. In Proceedings of the 2017 ACM International Joint Conference on Pervasive and Ubiquitous Computing and Proceedings of the 2017 ACM International Symposium on Wearable Computers, 928-934. Misra, R., & McKean, M. (2000). College students' academic stress and its relation to their anxiety, time management, and leisure satisfaction. American Journal of Health Studies, 16(1), 41.
  • Maintaining Social Support in University
    Canadian Mental Health Association (CMHA). (2018, December 5). Social support. [Brochure]. https://cmha.ca/brochure/social-support/ Cuncic, A. (2022, February 13). What is active listening? Verywell Mind. https://www.verywellmind.com/what-is-active-listening-3024343 Gupta, S. (2022, August 24). How to be more likeable. Verywell Mind. https://www.verywellmind.com/how-to-be-more-likable-6502315?hid=c79e36829c43c759110a75a9b487a203dc3151bb&did=830106-20220825&utm_campaign=verywell-mind_newsletter&utm_source=verywellmind&utm_medium=email&utm_content=082522&cid=830106&mid=95485709059 Hale, C. J., Hannum, J. W., & Espelage, D. L. (2005). Social support and physical health: The importance of belonging. Journal of American College Health, 53(6), 276–284. https://doi.org/10.3200/JACH.53.6.276-284 Hall, J. A. (2019). How many hours does it take to make a friend? Journal of Social and Personal Relationships, 36(4), 1278–1296. https://doi.org/10.1177/0265407518761225 Kingery, J. N., Bodenlos, J. S., & Lathrop, J. A. (2020). Facets of dispositional mindfulness versus sources of social support predicting college students' psychological adjustment. Journal of American College Health, 68(4), 403–410. https://doi.org/10.1080/07448481.2019.1574801 Kong, F., Ding, K., & Zhao, J. (2015). The relationships among gratitude, self-esteem, social support and life satisfaction among undergraduate students. Journal of Happiness Studies: An Interdisciplinary Forum on Subjective Well-Being, 16(2), 477–489. https://doi.org/10.1007/s10902-014-9519-2 Mattanah, J. F., Brooks, L. J., Brand, B. L., Quimby, J. L., & Ayers, J. F. (2012). A social support intervention and academic achievement in college: Does perceived loneliness mediate the relationship? Journal of College Counseling, 15(1), 22–36. https://doi.org/10.1002/j.2161-1882.2012.00003.x Mishra, S. (2020). Social networks, social capital, social support and academic success in higher education: A systematic review with a special focus on ‘underrepresented’ students. Educational Research Review, 29. https://doi.org/10.1016/j.edurev.2019.100307 Scott, E. (2020, September 30). How positive thinking impacts your stress level. Verywell Mind. https://www.verywellmind.com/how-does-positive-thinking-impact-your-stress-level-3144711 Siedlecki, K. L., Salthouse, T. A., Oishi, S., & Jeswani, S. (2014). The relationship between social support and subjective well-being across age. Social Indicators Research, 117(2), 561–576. https://doi.10.1007/s11205-013-0361-4 Sprecher, S., Treger, S., Wondra, J. D., Hilaire, N., & Wallpe, K. (2013). Taking turns: reciprocal self-disclosure promotes liking in initial interactions. Journal of Experimental Social Psychology, 49(5), 860–866. https://doi.org/10.1016/j.jesp.2013.03.01S7 Taylor, S. E. (2011). Social support: A review. In H. S. Friedman (Ed.), The Oxford handbook of health psychology (pp. 189–214). Oxford University Press. Wang, J.-L., Jackson, L. A., Gaskin, J., & Wang, H.-Z. (2014). The effects of Social Networking Site (SNS) use on college students’ friendship and well-being. Computers in Human Behavior, 37, 229–236. https://doi.org/10.1016/j.chb.2014.04.051 Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical psychology review, 30(7), 890-905. https://doi.org/10.1016/j.cpr.2010.03.005
  • Managing Expectation and Coping with Academic Challenges
    Al-Dubai, S. A. R., Al-Naggar, R. A., Alshagga, M. A., & Rampal, K. G. (2011). Stress and coping strategies of students in a medical faculty in Malaysia. The Malaysian Journal of Medical Sciences: MJMS, 18(3), 57. Barbouta, A., Barbouta, C., & Kotrotsiou, S. (2020). Growth mindset and grit: How do university students’ mindsets and grit affect their academic achievement? International Journal of Caring Sciences, 13(1), 654. Briggs, S. (2015, February 10). 25 Ways to Develop a Growth Mindset. InformED. https://www.opencolleges.edu.au/informed/features/develop-a-growth-mindset/ Chen, L., Wang, L., Qiu, X. H., Yang, X. X., Qiao, Z. X., Yang, Y. J., & Liang, Y. (2013). Depression among Chinese university students: Prevalence and socio-demographic correlates. PloS One, 8(11), e58379. https://doi.org/10.1371/annotation/e6648eb3-37d6-44d7-8052-979af14fa921 Dweck, C. S. (2006). Mindset: The new psychology of success. Random House. Dweck, C. S., & Yeager, D. S. (2019). Mindsets: A view from two eras. Perspectives on Psychological Science, 14(3), 481–496. https://doi.org/10.1177/1745691618804166 Québec Confederation for Engineering Student Outreach. (2017). Impacts of excessive workload on student mental health [PowerPoint slides]. EngineersCanada. https://engineerscanada.ca/sites/default/files/board/02-QCESO-CFES-Effects-Excessive-Workload-Student-Mental-Health-Open-Forum.pdf Steptoe, A., Tsuda, A., & Tanaka, Y. (2007). Depressive symptoms, socio-economic background, sense of control, and cultural factors in university students from 23 countries. International Journal of Behavioral Medicine, 14(2), 97-107. https://doi.org/10.1007/BF03004175 Yeager, D. S., Hanselman, P., Walton, G. M., Murray, J. S., Crosnoe, R., Muller, C., Tipton, E., Schneider, B., Hulleman, C. S., Hinojosa, C. P., Paunesku, D., Romero, C., Flint, K., Roberts, A., Trott, J., Iachan, R., Buontempo, J., Yang, S. M., Carvalho, C. M., … Dweck, C. S. (2019). A national experiment reveals where a growth mindset improves achievement. Nature, 573(7774), 364–369. https://doi.org/10.1038/s41586-019-1466-y
  • Mindfulness
    Bamber, M. D., & Schneider, J. K. (2020). College students’ perceptions of mindfulness-based interventions: A narrative review of the qualitative research. Current Psychology, 41, 667–680. https://doi.org/10.1007/s12144-019-00592-4 Bergin, A. J., & Pakenham, K. I. (2016) The stress-buffering role of mindfulness in the relationship between perceived stress and psychological adjustment. Mindfulness, 7, 928-939. https://doi.org/10.1007/s12671-016-0532-x Bergomi, C., Ströhle, G., Michalak, J., Funke, F., & Berking, M. (2013). Facing the dreaded: Does mindfulness facilitate coping with distressing experiences? A moderator analysis. Cognitive Behavioral Therapy, 42(1), 21–30. https://doi.org/10.1080/16506073.2012.713391 Birtwell, K., Williams, K., Van Marwijk, H., Armitage, C. J., & Sheffield, D. (2019). An exploration of formal and informal mindfulness practice and associations with wellbeing. Mindfulness, 10(1), 89-99. https://doi.org/10.1007/s12671-018-0951-y Carsley, D., & Heath, N. L. (2018). Effectiveness of mindfulness-based colouring for test anxiety in adolescents. School Psychology International, 39(3), 251-272. https://doi.org/10.1177/0143034318773523 Crowley, C., Kapitula, L. R., & Munk, D. (2020). Mindfulness, happiness, and anxiety in a sample of college students before and after taking a meditation course. Journal of American College Health, 70(2), 493-500 https://doi.org/10.1080/07448481.2020.1754839 Daya, Z., & Hearn, J. H. (2018). Mindfulness interventions in medical education: A systematic review of their impact on medical student stress, depression, fatigue and burnout. Medical teacher, 40(2), 146-153. https://doi.org/10.1080/0142159X.2017.1394999 Dvořáková, K., Kishida, M., Li, J., Elavsky, S., Broderick, P. C., Agrusti, M. R., & Greenberg, M. T. (2017). Promoting healthy transition to college through mindfulness training with first-year college students: Pilot randomized controlled trial. Journal of American College Health, 65(4), 259-267. https://doi.org/10.1080/07448481.2017.1278605 Halladay, J. E., Dawdy, J. L., McNamara, I. F., Chen, A. J., Vitoroulis, I., McInnes, N., & Munn, C. (2019). Mindfulness for the mental health and well-being of post-secondary students: A systematic review and meta-analysis. Mindfulness, 10, 397-414. https://doi.org/10.1007/s12671-018-0979-z Kabat-Zinn. J. (2013). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness (revised edition.). Bantam Books. Leland, M. (2015). Mindfulness and student success. Journal of Adult Education, 44(1), 19-24.
  • Motivation
    Bandura, A. (1997). The anatomy of stages of change. American journal of health promotion: AJHP, 12(1), 8-10. Chen, X., & Graham, S. (2018). Doing better but feeling worse: An attributional account of achievement-self-esteem disparities in Asian American students. Social Psychology of Education, 21, 937-949. https://doi.org/10.1007/s11218-018-9447-9 Deci, E. L., Vallerand, R. J., Pelletier, L. G., & Ryan, R. M. (1991). Motivation and education: The self-determination perspective. Educational psychologist, 26(3-4), 325-346. https://doi.org/10.1080/00461520.1991.9653137 Dweck, C. S. (1999). Self-theories: Their role in motivation, personality, and development. Psychology Press. https://doi.org/10.4324/9781315783048 Eccles, J. S. (2005). Subjective task value and the Eccles et al. model of achievement-related choices. In A. J. Elliot & C. S. Dweck (Eds.), Handbook of competence and motivation (pp. 105-121). Guilford Publications. Eccles, J. (2009). Who am I and what am I going to do with my life? Personal and collective identities as motivators of action. Educational Psychologist, 44(2), 78-89. https://doi.org/10.1080/00461520902832368 Eccles, J. S., & Wigfield, A. (2020). From expectancy-value theory to situated expectancy-value theory: A developmental, social cognitive, and sociocultural perspective on motivation. Contemporary Educational Psychology, 61, 101859. https://doi.org/10.1016/j.cedpsych.2020.101859 Elliot, A. J., & Murayama, K. (2008). On the measurement of achievement goals: Critique, illustration, and application. Journal of Educational Psychology, 100(3), 613–628. https://doi.org/10.1037/0022-0663.100.3.613 Elliot, A. J., & Thrash, T. M. (2002). Approach-avoidance motivation in personality: approach and avoidance temperaments and goals. Journal of Personality and Social Psychology, 82(5), 804. https://doi.org/10.1037/0022-3514.82.5.804 Greene, B. A., Miller, R. B., Crowson, H. M., Duke, B. L., & Akey, K. L. (2004). Predicting high school students' cognitive engagement and achievement: Contributions of classroom perceptions and motivation. Contemporary Educational Psychology, 29(4), 462-482. https://doi.org/10.1016/j.cedpsych.2004.01.006 Linnenbrink, E. A. (2005). The Dilemma of Performance-Approach Goals: The Use of Multiple Goal Contexts to Promote Students' Motivation and Learning. Journal of Educational Psychology, 97(2), 197. https://doi.org/10.1037/0022-0663.97.2.197 Linnenbrink-Garcia, L., Patall, E. A., & Pekrun, R. (2016). Adaptive motivation and emotion in education: Research and principles for instructional design. Policy Insights from the Behavioral and Brain Sciences, 3(2), 228-236. https://doi.org/10.1177/2372732216644450 Maddux, J. E. (2013). Self-efficacy, adaptation, and adjustment: Theory, research, and application. Springer Science & Business Media. Niemiec, C. P., & Ryan, R. M. (2009). Autonomy, competence, and relatedness in the classroom: Applying self-determination theory to educational practice. Theory and Research in Education, 7(2), 133-144. https://doi.org/10.1177/147787850910431 Perry, R. P., Stupnisky, R. H., Hall, N. C., Chipperfield, J. G., & Weiner, B. (2010). Bad starts and better finishes: Attributional retraining and initial performance in competitive achievement settings. Journal of Social and Clinical Psychology, 29(6), 668–700. https://doi.org/10.1521/jscp.2010.29.6.668 Plante, I., O’Keefe, P. A., & Théorêt, M. (2013). The relation between achievement goal and expectancy-value theories in predicting achievement-related outcomes: A test of four theoretical conceptions. Motivation and Emotion, 37, 65–78. https://doi.org/10.1007/s11031-012-9282-9 Richardson, M., Abraham, C., & Bond, R. (2012). Psychological correlates of university students' academic performance: A systematic review and meta-analysis. Psychological Bulletin, 138(2), 353–387. https://doi.org/10.1037/a0026838 Schunk, D. H., Meece, J. L., & Pintrich, P. R. (2014). Motivation in education: Theory, research, and applications (4th ed.). Pearson. Urdan, T., & Kaplan, A. (2020). The origins, evolution, and future directions of achievement goal theory. Contemporary Educational Psychology, 61, 101862. https://doi.org/10.1016/j.cedpsych.2020.101862 Van Dinther, M., Dochy, F., & Segers, M. (2011). Factors affecting students’ self-efficacy in higher education. Educational Research Review, 6(2), 95-108. https://doi.org/10.1016/j.edurev.2010.10.003 Wigfield, A., & Eccles, J. S. (2000). Expectancy–value theory of achievement motivation. Contemporary Educational Psychology, 25(1), 68-81. https://doi.org/10.1006/ceps.1999.1015 Wigfield, A., Tonks, S., & Klauda, S. L. (2016). Expectancy-value theory. In K. R. Wentzel & D.B. Mielecpesnm (Eds.) Handbook of Motivation at School (pp. 55-74). Routledge.
  • Physical Well-Being
    Beshears, J., Lee, H. N., Milkman, K. L., Mislavsky, R., & Wisdom, J. (2021). Creating exercise habits using incentives: The trade-off between flexibility and routinization. Management Science, 67(7), 4139–4171. https://doi.org/10.1287/mnsc.2020.3706 Biddle, S. J. H., Ciaccioni, S., Thomas, G., & Vergeer, I. (2019). Physical activity and mental health in children and adolescents: An updated review of reviews and an analysis of causality. Psychology of Sport & Exercise, 42, 146–155. https://doi.org/10.1016/j.psychsport.2018.08.011 Buecker, S., Simacek, T., Ingwersen, B., Terwiel, S., & Simonsmeier, B. A. (2021). Physical activity and subjective well-being in healthy individuals: A meta-analytic review. Health Psychology Review, 15(4), 574–592. https://doi.org/10.1080/17437199.2020.1760728 Dugdill, L., Coulson, J. C., McKenna, J., & Field, M. (2008). Exercising at work and self‐reported work performance. International Journal of Workplace Health Management, 3(1), 176-197. https://doi.org/10.1108/17538350810926534 Edenfield, T. M., & Blumenthal, J. A. (2011). Exercise and stress reduction. In R. J. Contrada & A. Baum (Eds.), The handbook of stress science: Biology, psychology, and health (pp. 301–319). Springer Publishing Company. Gaertner, B., Buttery, A. K., Finger, J. D., Wolfsgruber, S., Wagner, M., & Busch, M. A. (2018). Physical exercise and cognitive function across the life span: Results of a nationwide population-based study. Journal of Science and Medicine in Sport, 21(5), 489–494. https://doi.org/10.1016/j.jsams.2017.08.022 Galinsky, T., Swanson, N., Sauter, S., Dunkin, R., Hurrell, J., & Schleifer, L. (2007). Supplementary breaks and stretching exercises for data entry operators: A follow‐up field study. American Journal of Industrial Medicine, 50(7), 519-527. https://doi.org/10.1002/ajim.20472 Jacob, L., Tully, M. A., Barnett, Y., Lopez-Sanchez, G. F., Butler, L., Schuch, F., López-Bueno, R., McDermott, D., Firth, J., Grabovac, I., Yakkundi, A., Armstrong, N., Young, T., & Smith, L. (2020). The relationship between physical activity and mental health in a sample of the UK public: A cross-sectional study during the implementation of covid-19 social distancing measures. Mental Health and Physical Activity, 19. https://doi.org/10.1016/j.mhpa.2020.100345 Lang, C., Brand, S., Feldmeth, A. K., Holsboer-Trachsler, E., Pühse, U., & Gerber, M. (2013). Increased self-reported and objectively assessed physical activity predict sleep quality among adolescents. Physiology & Behavior, 120, 46–53. https://doi.org/10.1016/j.physbeh.2013.07.001 Park, S. (2014). Associations of physical activity with sleep satisfaction, perceived stress, and problematic internet use in Korean adolescents. Bmc Public Health, 14(1), 1–6. https://doi.org/10.1186/1471-2458-14-1143 Samani, A., & Heath, M. (2018). Executive-related oculomotor control is improved following a 10-min single-bout of aerobic exercise: Evidence from the antisaccade task. Neuropsychologia, 108, 73-81. https://doi.org/10.1016/j.neuropsychologia.2017.11.029 Stanton, R., To, Q. G., Khalesi, S., Williams, S. L., Alley, S. J., Thwaite, T. L., Fenning, A. S., & Vandelanotte, C. (2020). Depression, anxiety and stress during covid-19: Associations with changes in physical activity, sleep, tobacco and alcohol use in Australian adults. International Journal of Environmental Research and Public Health, 17(11), 1-13. https://doi.org/10.3390/ijerph17114065 Wang, F., & Boros, S. (2021). The effect of physical activity on sleep quality: A systematic review. European Journal of Physiotherapy, 23(1), 11–18. https://doi.org/10.1080/21679169.2019.1623314 Wicker, P., & Frick, B. (2015). The relationship between intensity and duration of physical activity and subjective well-being. European Journal of Public Health, 25(5), 868–72. https://doi.org/10.1093/eurpub/ckv131
  • School Involvement and Activities Building Community at University
    Bryant, J.A., Banta, T.W., & Bradley, J.L. (1995). Assessment provides insight into the impact and effectiveness of campus recreation programs. NASPA Journal, 32, 153–160. Retrieved from http://journals.naspa.org/. Henchy, A. (2013). The perceived benefits of participating in campus recreation programs and facilities: A comparison between undergraduate and graduate students. Recreational Sports Journal, 37(2), 97–105. https://doi.org/10.1123/rsj.37.2.97 Tinto, V. (1975). Dropouts from higher education: A theoretical synthesis of recent research. Review of Educational Research, 45, 89-125. Retrieved from http://rer.sagepub.com/
  • Self-Care
    Scott, E. (2021, March 22). How to find time for yourself. VeryWell Mind. https://www.verywellmind.com/how-and-why-to-find-time-for-yourself-3144757  Scott, E. (2021, December 9). 5 Self-care practices for every area of your life. VeryWell Mind. https://www.verywellmind.com/self-care-strategies-overall-stress-reduction-3144729 Spector, N. (2020, February 18). What is self-care? How to cut through the marketing noise and actually practice it. NBC News. https://www.nbcnews.com/better/lifestyle/what-self-care-how-cut-through-marketing-noise-actually-practice-ncna1134921 
  • Self-Criticism Enhances Performance: Fact or Myth
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  • Sleep Hygiene
    Anderson, R., Mammen, K., Paul, P., Pletch, A., & Pulia, K. (2017). Using yoga nidra to improve stress in psychiatric nurses in a pilot study. The Journal of Alternative and Complementary Medicine, 23(6), 494-495. https://doi.org/10.1089/acm.2017.0046   Bronfenbrenner, U. (1979). Contexts of child rearing: Problems and prospects. American Psychologist, 34(10), 844–850. https://doi.org/10.1037/0003-066X.34.10.844  Chellew, K., Evans, P., Fornes-Vives, J., Pérez G, & Garcia-Banda, G. (2015). The effect of progressive muscle relaxation on daily cortisol secretion. Stress: The International Journal on the Biology of Stress, 18(5), 538–44. https://doi.org/10.3109/10253890.2015.1053454 Dol, K. S. (2019). Effects of a yoga nidra on the life stress and self-esteem in university students. Complementary Therapies in Clinical Practice, 35, 232–236. https://doi.org/10.1016/j.ctcp.2019.03.004  Dolbier, C. L., & Rush, T. E. (2012). Efficacy of abbreviated progressive muscle relaxation in a high-stress college sample. International Journal of Stress Management, 19(1), 48–68. https://doi.org/10.1037/a0027326 Emmons, R. A., McCullough, M. E., & Tsang, J.-A. (2003). The assessment of gratitude. In S. J. Lopez & C. R. Snyder (Eds.), Positive psychological assessment: A handbook of models and measures (pp. 327–341). American Psychological Association. https://doi.org/10.1037/10612-021 Feldman, G., Greeson, J., & Senville, J. (2010). Differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on decentering and negative reactions to repetitive thoughts. Behaviour Research and Therapy, 48(10), 1002–1011. https://doi.org/10.1016/j.brat.2010.06.006  Froh, J. J., Sefick, W. J., & Emmons, R. A. (2008). Counting blessings in early adolescents: An experimental study of gratitude and subjective well-being. Journal of School Psychology, 46(2), 213–233. https://doi.org/10.1016/j.jsp.2007.03.005  Goldin PR & Gross JJ. (2010). Effects of mindfulness-based stress reduction (MBSR) on emotion regulation in social anxiety disorder. Emotion, 10(1), 83–91. https://doi.org/10.1037/a0018441  Hanley, A., Warner, A, & Garland, E. L. (2015). Associations between mindfulness, psychological well-being, and subjective well-being with respect to contemplative practice. Journal of Happiness Studies, 16, 1423-1436. https://doi.org/10.1007/s10902-014-9569-5 Kabat-Zinn, J. (2013). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness (Revised edition.). Bantam Books.  Kabat-Zinn, Jon. (2005). Coming to our senses: Healing ourselves and the world through mindfulness (1st ed.). Hyperion.  Khoury, B., Sharma, M., Rush, S. E., & Fournier, C. (2015). Mindfulness-based stress reduction for healthy individuals: A meta-analysis. Journal of Psychosomatic Research, 78(6), 519–528. https://doi.org/10.1016/j.jpsychores.2015.03.009  Kiken, L. G., Lundberg, K. B., & Fredrickson, B. L. (2017). Being present and enjoying it: Dispositional mindfulness and savoring the moment are distinct, interactive predictors of positive emotions and psychological health. Mindfulness, 8(5), 1280–1290. https://doi.org/10.1007/s12671-017-0704-3  Kiken, L., & Shook, N. (2011). Looking up: Mindfulness increases positive judgments and reduces negativity bias. Social Psychological & Personality Science, 2(4), 425–431.  Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. Springer Publishing Company.  Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology, 9(2), 111–131. https://doi.org/10.1037/1089-2680.9.2.111  McCraty, R., Barrios-Choplin, B., Rozman, D., Atkinson, M., & Watkins, A. D. (1998). The impact of a new emotional self-management program on stress, emotions, heart rate variability, DHEA and cortisol. Integrative Physiological and Behavioral Science, 33(2), 151–170. https://doi.org/10.1007/BF02688660  Neff, K. D., & Dahm, K. A. (2015). Self-compassion: What it is, what it does, and how it relates to mindfulness. In B. D. Ostafin, M. D. Robinson, & B. P. Meier (Eds.), Handbook of Mindfulness and Self-Regulation (pp. 121–137). Springer. https://doi.org/10.1007/978-1-4939-2263-5_10  Neff, K. D., Hsieh, Y.-P., & Dejitterat, K. (2005). Self-compassion, achievement goals, and coping with academic failure. Self and Identity, 4(3), 263–287. https://doi.org/10.1080/13576500444000317  Neff, K. D., Rude, S. S., & Kirkpatrick, K. L. (2007). An examination of self-compassion in relation to positive psychological functioning and personality traits. Journal of Research in Personality, 41(4), 908–916. https://doi.org/10.1016/j.jrp.2006.08.002  Pang, D., & Ruch, W. (2019). The mutual support model of mindfulness and character strengths. Mindfulness, 10(8), 1545–1559. https://doi.org/10.1007/s12671-019-01103-z  Post, S. G. (2005). Altruism, happiness, and health: It’s good to be good. International Journal of Behavioral Medicine, 12(2), 66–77. https://doi.org/10.1207/s15327558ijbm1202_4  Rippstein-Leuenberger K, Mauthner O, Bryan Sexton J, & Schwendimann R. (2017). A qualitative analysis of the three good things intervention in healthcare workers. BMJ Open, 7(5), 1–6. https://doi.org/10.1136/bmjopen-2017-015826  Rozin, P., & Royzman, E. B. (2001). Negativity bias, negativity dominance, and contagion. Personality and Social Psychology Review, 5(4), 296–320.  Seligman, M. E. P. (2002). 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  • Smart Nutrition
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  • Study Skills and Procrastination
    Akça, F. (2012). An investigation into the self-handicapping behaviors of undergraduates in terms of academic procrastination, the locus of control and academic success. Journal of Education and Learning, 1(2), 288-297. http://dx.doi.org/10.5539/jel.v1n2p288 Burka, J., & Yuen, L. M. (2007). Procrastination: Why you do it, what to do about it now. Da Capo Lifelong Books. Dweck, C. S. (2008). Mindset: The new psychology of success. Random House Digital, Inc. Eckert, M., Ebert, D. D., Lehr, D., Sieland, B., & Berking, M. (2016). Overcome procrastination: Enhancing emotion regulation skills reduce procrastination. Learning and Individual Differences, 52, 10–18. https://doi.org/10.1016/j.lindif.2016.10.001 Jones, R. P. (2021, February 18). Procrastination: It's not what you think it is. UBC. https://students.ubc.ca/ubclife/procrastination-its-not-what-you-think-it Lawlor, K. B. (2012). Smart goals: How the application of smart goals can contribute to achievement of student learning outcomes. Developments in business simulation and experiential learning, 39,259-267. McKay, B. (Editor-in-chief). (2017, November 17). How to finally beat procrastination (No. 356) [Audio podcast episode]. In Art of Manliness. Art of Manliness. https://www.artofmanliness.com/podcast/ Sirois, F. M., Melia-Gordon, M. L., & Pychyl, T. A. (2003). “I'll look after my health, later”: An investigation of procrastination and health. Personality and individual differences, 35(5), 1167-1184. Siriois, F., & Pychyl, T. (2013). Procrastination and the priority of short-term mood regulation: Consequences for future self. Social and Personality Psychology Compass, 7(2), 115-127. https://doi.org/10.1111/spc3.12011 Sirois, F. M., & Tosti, N. (2012). Lost in the moment? An investigation of procrastination, mindfulness, and well-being. Journal of Rational-Emotive & Cognitive-Behavior Therapy, 30(4), 237–248. https://doi.org/10.1007/s10942-012-0151-y Stead, R., Shanahan, M. J., & Neufeld, R. W. (2010). “I’ll go to therapy, eventually”: Procrastination, stress and mental health. Personality and individual differences, 49(3), 175-180. Steel, P. (2007). The nature of procrastination: a meta-analytic and theoretical review of quintessential self-regulatory failure. Psychological bulletin, 133(1), 65. Török, L., Szabó, Z. P., & Tóth, L. (2018). A critical review of the literature on academic self-handicapping: Theory, manifestations, prevention and measurement. Social Psychology of Education, 21(5), 1175-1202. https://doi.org/10.1007/s11218-018-9460-z
  • What is Perspective Taking?
    Dreisoerner, A., Junker, N. M., & van Dick, R. (2021). The relationship among the components of self-compassion: A pilot study using a compassionate writing intervention to enhance self-kindness, common humanity, and mindfulness. Journal of Happiness Studies: An Interdisciplinary Forum on Subjective Well-Being, 22(1), 21–47. https://doi.org/10.1007/s10902-019-00217-4 Kabat-Zinn. J. (2013). Using the wisdom of your body and mind to face stress, pain, and illness. Full catastrophe living (Rev. ed.). Bantam Books. Kiken, L. G., & Shook, N. J. (2011). Looking up: Mindfulness increases positive judgments and reduces negativity bias. Social Psychological and Personality Science, 2(4), 425–431. https://doi.org/10.1177/1948550610396585 Neff, K. (2003a). Self-compassion: an alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101. https://doi.org/10.1080/15298860309032 Stanborough, R. J. (2019, December 18). What are cognitive distortions and how can you change these thinking patterns? Healthline. https://www.healthline.com/health/cognitive-distortions
  • Self-Care Assessment
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  • Sleep Diary
    Better Heath (n.d.). Caffeine. Retrieved June 23, 2022, from https://www.betterhealth.vic.gov.au/health/healthyliving/caffeine Carney, C. E., Buysse, D. J., Ancoli-Israel, S., Edinger, J. D., Krystal, A. D., Lichstein, K. L., & Morin, C. M. (2012). The consensus sleep diary: Standardizing prospective sleep self-monitoring. Sleep, 35(2), 287–302. https://doi.org/10.5665/sleep.1642 Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of clinical sleep medicine, 9(11), 1195–1200. https://doi.org/10.5664/jcsm.3170 Hale, L., Kirschen, G. W., LeBourgeois, M. K., Gradisar, M., Garrison, M. M., Montgomery-Downs, H., Kirschen, H., McHale, S. M., Chang, A. M., & Buxton, O. M. (2018). Youth screen media habits and sleep: Sleep-friendly screen behavior recommendations for clinicians, educators, and parents. Child and adolescent psychiatric clinics of North America, 27(2), 229–245. https://doi.org/10.1016/j.chc.2017.11.014 Nazario, B. (2021, July 12). Keeping a sleep diary. WebMD. Retrieved June 12, 2022, from https://www.webmd.com/sleep-disorders/how-to-use-a-sleep-diary Short, M. A., Arora, T., Gradisar, M., Taheri, S., & Carskadon, M. A. (2017, February 10). How many sleep diary entries are needed to reliably estimate adolescent sleep? OUP Academic. Retrieved June 12, 2022, from https://academic.oup.com/sleep/article/40/3/zsx006/2982585 Sleep Foundation. (2022, April 12). Sleep diary: How and why you should keep One. Retrieved June 12, 2022, from https://www.sleepfoundation.org/sleep-diary Sleep Foundation. (n.d.). Sleep diary - sleep foundation. Retrieved June 12, 2022, from https://www.sleepfoundation.org/wp-content/uploads/2021/05/SleepFoundation_SleepDiary.pdf Smith, S., Lang, C., Sullivan, K., Warren, J. (2004). A preliminary investigation of the effectiveness of a sleep apnea education program. Journal of Psychosomatic Research, 56(2), 245-249. https://doi.org/10.1016/S0022-3999(03)00545-2 Stutz, J., Eiholzer, R., & Spengler, C. M. (2019). Effects of evening exercise on sleep in healthy participants: A systematic review and meta-analysis. Sports medicine (Auckland, N.Z.), 49(2), 269–287. https://doi.org/10.1007/s40279-018-1015-0
  • Stress Profile
    Washington, T. D. (2009). Psychological stress and anxiety in middle to late childhood and early adolescence: Manifestations and management. Journal of Pediatric Nursing, 24, 302–313. https://doi.org/10.1016/j.pedn.2008.04.011
  • Time Management Self-Assessment
    Adams, R. V., & Blair, E. (2019). Impact of time management behaviors on undergraduate engineering students’ performance. SAGE Open, 9(1), 2158244018824506. https://doi.org/10.1177/2158244018824506 Aguilar, E. (2018). Onward: Cultivating emotional resilience in educators. John Wiley & Sons. Mehmet, D. (2014). The university students' time management skills in terms of their academic life satisfaction and academic achievement levels. Educational Research and Reviews, 9(20), 1090-1096. https://doi.org/10.5897/ERR2014.1885
  • Acting on Values
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  • Body Scan
    Carmody, J., & Baer, R. A. (2008). Relationships between mindfulness practice and levels of mindfulness, medical and psychological symptoms and well-being in a mindfulness-based stress reduction program. Journal of behavioral medicine, 31(1), 23–33. https://doi.org/10.1007/s10865-007-9130-7 Fetterman, A. K., Robinson, M. D., Ode, S., & Gordon, K. H. (2010). Neuroticism as a risk factor for behavioral dysregulation: A mindfulness mediation perspective. Journal of Social and Clinical Psychology, 29, 301-321. https://doi.org/10.1521/jscp.2010.29.3.301 Kropp, A., & Sedlmeier, P. (2019). What makes mindfulness-based interventions effective? An examination of common components. Mindfulness, 10(10), 2060-2072. https://doi.org/10.1007/s12671-019-01167-x Levy, J. (2020, July 14). 5 reasons to do body scan meditation. Dr. Axe. Retrieved May 19, 2022, from https://draxe.com/health/body-scan-meditation/ Shapiro, S. L., Astin, J. A., Bishop, S. R., & Cordova, M. (2005). Mindfulness-based stress reduction for health care professionals: Results from a randomized trial. International Journal of Stress Management, 12, 164-176. https://doi.org/10.1037/1072-5245.12.2.164 Ștefan, C. A., Ștefan, C. A., Căpraru, C., & Szilágyi, M. (2018). Investigating effects and mechanisms of a mindfulness-based stress reduction intervention in a sample of college students at risk for social anxiety. Mindfulness, 9(5), 1509-1521. https://doi.org/10.1007/s12671-018-0899-y
  • Calming Breath
    Anxiety Canada (2022). Calm breathing. https://www.anxietycanada.com/sites/default/files/CalmBreathing.pdf Feldman, G., Greeson, J., & Senville, J. (2010). Differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on decentering and negative reactions to repetitive thoughts. Behavior research and therapy, 48(10), 1002–1011. https://doi.org/10.1016/j.brat.2010.06.006 Goldin, P. R., & Gross, J. J. (2010). Effects of mindfulness-based stress reduction (MBSR) on emotion regulation in social anxiety disorder. Emotion, 10(1), 83–91. https://doi.org/10.1037/a0018441 Harvard Health. (2020). Relaxation techniques: Breath control helps quell errant stress response. Harvard Health Publishing. https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response Kabat-Zinn, J. (2005). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness (15th anniversary ed.). Delta Trade Paperback/Bantam Dell. Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., Wei, G. X., & Li, Y. F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in psychology, 8, 1-12. https://doi.org/10.3389/fpsyg.2017.00874
  • Gratitude Journal
    1Carson, J., Muir, M., Clark, S., Wakely, E., & Chander, A. (2012). Piloting a gratitude intervention in a community mental health team. Groupwork, 20(3), 73-87. https://doi.org/10.1921/gpwk.v20i3.706 Işık Ş., & Ergüner-Tekinalp, B̈. (2017). The effects of gratitude journaling on Turkish first year college students’ college adjustment, life satisfaction and positive affect. International Journal for the Advancement of Counselling, 39(2), 164–175. https://doi.org/10.1007/s10447-017-9289-8 Jackowska, M., Brown, J., Ronaldson, A., & Steptoe, A. (2016). The impact of a brief gratitude intervention on subjective well-being, biology and sleep. Journal of Health Psychology, 21(10), 2207–2217. https://doi.org/10.1177/1359105315572455 Lambert, N. M., Fincham, F. D., & Stillman, T. F. (2012). Gratitude and depressive symptoms: Tthe role of positive reframing and positive emotion. Cognition & Emotion, 26(4), 615–633. https://doi.org/10.1080/02699931.2011.595393 Lin, C.-C. (2015). Self-esteem mediates the relationship between dispositional gratitude and well-being. Personality and Individual Differences, 85, 145–148. https://doi.org/10.1016/j.paid.2015.04.045 Petrocchi, N., & Couyoumdjian, A. (2016). The impact of gratitude on depression and anxiety: The mediating role of criticizing, attacking, and reassuring the self. Self and Identity, 15(2), 191–205. https://doi.org/10.1080/15298868.2015.1095794 Stefan, D. R., Lefdahl-Davis, E. M., HSPP, A., Alayan, A. J., Decker, M., Wittwer, J. L.,Kulwicki, T. M., & Parsell, J. S., & Wittwer, J. L. (2021). The impact of gratitude letters and visits on relationships, happiness, well-being, and meaning of graduate students. Journal of Positive School Psychology, 5(2), 110-126. https://doi.org/10.47602/jpsp.v5i2.256
  • Progressive Muscle Relaxation
    Anxiety Canada. (2022). How to do progressive muscle relaxation. https://www.anxietycanada.com/articles/how-to-do-progressive-muscle-relaxation/ Bernstein, D. A., & Borkovec, T. D. (1973). Progressive relaxation training: A manual for the helping professions. Research Press. Cirino, E. (2020). Anxiety exercises: 6 exercises for relief and relaxation. Healthline. https://www.healthline.com/health/anxiety-exercises#breathe Feldman, G., Greeson, J., & Senville, J. (2010). Differential effects of mindful breathing, progressive muscle relaxation, and loving-kindness meditation on decentering and negative reactions to repetitive thoughts. Behaviour Research and Therapy, 48(10), 1002–1011. https://doi.org/10.1016/j.brat.2010.06.006 Zargarzadeh, M., & Shirazi, M. (2014). The effect of progressive muscle relaxation method on test anxiety in nursing students. Iranian Journal of Nursing and Midwifery Research, 19(6), 607–612. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4280725/
  • Random Acts of Kindness
    Curry, O. S., Rowland, L. A., Van Lissa, C. J., Zlotowitz, S., McAlaney, J., & Whitehouse, H. (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, 76, 320-329. https://doi.org/10.1016/j.jesp.2018.02.014 Mental Health Foundation. (n.d.). Kindness matters guide. Retrieved August 1, 2022, from https://www.mentalhealth.org.uk/explore-mental-health/kindness/kindness-matters-guide#:~:text=Acts%20of%20kindness%20have%20the,in%20control%2C%20happiness%20and%20optimism.&text=They%20may%20also%20encourage%20others,to%20a%20more%20positive%20community. Nelson, S. K., Layous, K., Cole, S. W., & Lyubomirsky, S. (2016). Do unto others or treat yourself? The effects of prosocial and self-focused behavior on psychological flourishing. Emotion, 16(6), 850–861. https://doi.org/10.1037/emo0000178 Rowland, L., & Curry, O. S. (2019). A range of kindness activities boost happiness. The Journal of social psychology, 159(3), 340–343. https://doi.org/10.1080/00224545.2018.1469461 Trew, J. L., & Alden, L. E. (2015). Kindness reduces avoidance goals in socially anxious individuals. Motivation and Emotion, 39(6), 892–907. https://doi.org/10.1007/s11031-015-9499-5  
  • Self-Compassion Meditation
    Neff, K. D. (2020). Definition and three elements of self- compassion. Self-compassion. Retrieved April 3, 2022, from https://self-compassion.org/the-three-elements-of-self-compassion-2/ Neff, K. D., & Dahm, K. A. (2015). Self-compassion: What it is, what it does, and how it relates to mindfulness. In B. D. Ostafin, M. D. Robinson, & B. P. Meier (Eds.), Handbook of mindfulness and self-regulation (pp. 121–137). Springer Science + Business Media. https://doi.org/10.1007/978-1-4939-2263-5_10 Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. Journal of clinical psychology, 69(1), 28–44. https://doi.org/10.1002/jclp.21923 Neff, K. D., Hsieh, Y.P., & Dejitterat, K (2005). Self-compassion, achievement goals, and coping with academic failure. Self and Identity, 4(3), 263-287. https://doi.org/10.1080/13576500444000317 Neff, K. D., Kirkpatrick, K. L., & Rude, S. S. (2007). Self-compassion and adaptive psychological functioning. Journal of Research in Personality, 41(1), 139-154. https://doi.org/10.1016/j.jrp.2006.03.004 Nunez, K. (2020). Metta meditation: 5 benefits and tips for beginners. Healthline. Retrieved April 7, 2022, from https://www.healthline.com/health/metta-meditation Salzberg, S. (2018, January 19). Why loving-kindness takes time: Sharon Salzberg. Mindful. https://www.mindful.org/loving-kindness-takes-time-sharon-salzberg/ Zeng, X., Chiu, C. P., Wang, R., Oei, T. P., & Leung, F. Y. (2015). The effect of loving-kindness meditation on positive emotions: Aa meta-analytic review. Frontiers in psychology, 6, 1-14693. https://doi.org/10.3389/fpsyg.2015.01693
  • Sitting Meditation
    Black, D. S., Milam, J., & Sussman, S. (2009). Sitting-meditation interventions among youth: A review of treatment efficacy. Pediatrics, 124(3), e532–e541. https://doi.org/10.1542/peds.2008-3434 Bowdoin. (n.d.). Beginning mindfulness meditation handout-1. Retrieved May 19, 2022, from https://www.bowdoin.edu/counseling/pdf/beginning-mindfulness-meditation.pdf Kabat-Zinn, J. (2005). Coming to our senses: healing ourselves and the world through mindfulness. Hyperion. Sauer-Zavala, S. E., Walsh, E. C., Eisenlohr-Moul, T. A., & Lynkins, E. L. B. (2013). Comparing mindfulness-based intervention strategies: Differential effects of sitting meditation, body scan, and mindful yoga. Mindfulness, 4, 383–388. https://doi.org/10.1007/s12671-012-0139-9
  • Sleep Diary
    Better Heath (n.d.). Caffeine. Retrieved June 23, 2022, from https://www.betterhealth.vic.gov.au/health/healthyliving/caffeine Carney, C. E., Buysse, D. J., Ancoli-Israel, S., Edinger, J. D., Krystal, A. D., Lichstein, K. L., & Morin, C. M. (2012). The consensus sleep diary: Standardizing prospective sleep self-monitoring. Sleep, 35(2), 287–302. https://doi.org/10.5665/sleep.1642 Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195–1200. https://doi.org/10.5664/jcsm.3170 Hale, L., Kirschen, G. W., LeBourgeois, M. K., Gradisar, M., Garrison, M. M., Montgomery-Downs, H., Kirschen, H., McHale, S. M., Chang, A. M., & Buxton, O. M. (2018). Youth screen media habits and sleep: Sleep-friendly screen behavior recommendations for clinicians, educators, and parents. Child and Adolescent Psychiatric Clinics of North America, 27(2), 229–245. https://doi.org/10.1016/j.chc.2017.11.014 Nazario, B. (2021, July 12). Keeping a sleep diary. WebMD. Retrieved June 12, 2022, from https://www.webmd.com/sleep-disorders/how-to-use-a-sleep-diary Short, M. A., Arora, T., Gradisar, M., Taheri, S., & Carskadon, M. A. (2017, February 10). How many sleep diary entries are needed to reliably estimate adolescent sleep? OUP Academic. Retrieved June 12, 2022, from https://academic.oup.com/sleep/article/40/3/zsx006/2982585 Sleep Foundation. (2022, April 12). Sleep diary: How and why you should keep one. Retrieved June 12, 2022, from https://www.sleepfoundation.org/sleep-diary Sleep Foundation. (n.d.). Sleep diary - Sleep foundation. Retrieved June 12, 2022, from https://www.sleepfoundation.org/wp-content/uploads/2021/05/SleepFoundation_SleepDiary.pdf Smith, S., Lang, C., Sullivan, K., Warren, J. (2004). A preliminary investigation of the effectiveness of a sleep apnea education program. Journal of Psychosomatic Research, 56(2), 245-249. https://doi.org/10.1016/S0022-3999(03)00545-2 Stutz, J., Eiholzer, R., & Spengler, C. M. (2019). Effects of evening exercise on sleep in healthy participants: A systematic review and meta-analysis. Sports Medicine, 49(2), 269–287. https://doi.org/10.1007/s40279-018-1015-0
  • Sleep Relaxation
    Anderson, R., Mammen, K., Paul, P., Pletch, A., & Pulia, K. (2017). Using yoga nidra to improve stress in psychiatric nurses in a pilot study. The Journal of Alternative and Complementary Medicine, 23(6), 494-495. https://doi.org/10.1089/acm.2017.0046    Datta, K., Tripathi, M. & Mallick, H.N. (2017). Yoga Nidra: An innovative approach for management of chronic insomnia - A case report. Sleep Science Practice 1(7), 1-11 . https://doi.org/10.1186/s41606-017-0009-4 Dol, K. S. (2019). Effects of a yoga nidra on the life stress and self-esteem in university students. Complementary Therapies in Clinical Practice, 35, 232–236. https://doi.org/10.1016/j.ctcp.2019.03.004   Miller, R. (2010). Yoga Nidra: A Meditative Practice for Deep Relaxation and Healing. Sounds True. Möllenhoff, C. (n.d.). When Is the Best Time to Practice Yoga Nidra? Forceful Tranquility. https://www.forceful-tranquility.com/when-is-the-best-time-to-practice-yoga-nidra/#:~:text=As%20a%20basic%20rule%2C%20you,hours%20after%20eating%20before%20practising. The Art of Living (n.d.). 9 Tips to Better Yoga Nidra. The Art of Living. https://www.artofliving.org/yoga/health-and-wellness/yoga-nidra-tips
  • Thought Challenge
    Akinsola, E. F., & Nwajei, A. D. (2013). Test anxiety, depression and academic performance: assessment and management using relaxation and cognitive restructuring techniques. Psychology, 4(6), 18-24. https://doi.org/10.4236/psych.2013.46A1003 Baulch, J. (2022). How thought challenging can help you to curb negative thinking spirals. Inner Melbourne Clinical Psychology. Gross, J. J., & John, O. P. (2003). Individual differences in two emotion regulation processes: Iimplications for affect, relationships, and well-being. Journal of Personality and Social Psychology, 85(2), 348-362. https://doi.org/10.1037/0022-3514.85.2.348 Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioural therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476- https://doi.org/10.1007/s10608-012-9476-1 Hope, D. A., Burns, J. A., Hayes, S. A., Herbert, J. D., & Warner, M. D. (2010). Automatic thoughts and cognitive restructuring in cognitive behavioral group therapy for social anxiety disorder. Cognitive Therapy and Research, 34(1), 1-12. https://doi.org/10.1007/s10608-007-9147-9 Hughes, J. S., Gourley, M. K., Madson, L., & Blanc, K. L. (2011). Stress and coping activity: Reframing negative thoughts. Teaching of Psychology, 38(1), 36-39. https://doi.org/10.1177/0098628310390852 Koole, S. L. (2010092009). The psychology of emotion regulation: An integrative review. Cognition and Emotion, 23(1), 4-41. https://doi.org/10.1080/02699930802619031 Larsson, A., Hooper, N., Osborne, L. A., Bennett, P., & McHugh, L. (2016). Using brief cognitive restructuring and cognitive defusion techniques to cope with negative thoughts. Behavior Modification, 40(3), 452-482. https://doi.org/10.1177/0145445515621488 McManus, F., Van Doorn, K., & Yiend, J. (2012). Examining the effects of thought records and behavioral experiments in instigating belief change. Journal of Behavior Therapy and Experimental psychiatry, 43(1), 540–547. https://doi.org/10.1016/j.jbtep.2011.07.003 Psychology Tools. (2020). Using thought records to track & challenge thoughts. Retrieved April 4th, 2022, from https://www.psychologytools.com/self-help/thought-records/ Therapist Aid. (2017). Socratic Questions [Worksheet]. https://www.therapistaid.com/worksheets/socratic-questioning.pdf
  • Three Good Things
    Adair, K. C., Kennedy, L. A., & Sexton, J. B. (2020). Three Good Tools: Positively reflecting backwards and forwards is associated with robust improvements in well-being across three distinct interventions. The Journal of Positive Psychology, 15(5), 613–622. https://doi.org/10.1080/17439760.2020.1789707 Davis, D. E., Choe, E., Meyers, J., Wade, N., Varjas, K., Gifford, A., Quinn, A., Hook, J. N., Van Tongeren, D. R., Griffin, B. J., & Worthington, E. L., Jr. (2016). Thankful for the little things: A meta-analysis of gratitude interventions. Journal of Counseling Psychology, 63(1), 20–31. https://doi.org/10.1037/cou0000107 Dickens, L. R. (2017). Using gratitude to promote positive change: A series of meta-analyses investigating the effectiveness of gratitude interventions. Basic and Applied Social Psychology, 39(4), 193-208. https://doi.org/10.1080/01973533.2017.1323638 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, 84(2), 377–389. https://doi.org/10.1037//0022-3514.84.2.377 Portocarrero, F. F., Gonzalez, K., & Ekema-Agbaw, M. (2020). A meta-analytic review of the relationship between dispositional gratitude and well-being. Personality and Individual Differences, 187, 1-14. https://doi.org/10.1016/j.paid.2020.110101 Rippstein-Leuenberger, K., Mauthner, O., Bryan Sexton, J., & Schwendimann, R. (2017). A qualitative analysis of the Three Good Things intervention in healthcare workers. BMJ Open, 7(5), e015826. https://doi.org/10.1136/bmjopen-2017-015826 Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410-421. https://doi.org/10.1037/0003-066X.60.5.410
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