Censeo self-help reference list

Routine

NHS. (n.d.). Mental wellbeing while staying at home. Retrieved from: https://www.nhs.uk/oneyou/every-mind-matters/coronavirus-covid-19-staying-at-home-tips/. Retrieved on: 29 April 2020.

Public Health England. (2020, March 31). Guidance for the public on the mental health and wellbeing aspects of coronavirus (COVID-19). Retrieved from: https://www.gov.uk/government/publications/covid-19-guidance-for-the-public-on-mental-health-and-wellbeing/guidance-for-the-public-on-the-mental-health-and-wellbeing-aspects-of-coronavirus-covid-19. Retrieved on: 29 April 2020.

Don’t be too hard on yourself

Kirby, J. N., Tellegen, C. L. & Steindl, S. R. (2017). A Meta-Analysis of Compassion-Based Interventions: Current State of Knowledge and Future Directions. Behavior Therapy, 48. 778-792. doi: 10.1016/j.beth.2017.06.003

Limburg, K., Watson, H. J., Hagger, M. S. & Egan, S. J. (2016). The Relationship Between Perfectionism and Psychopathology: A Meta-Analysis. Journal of Clinical Psychology, 73 (10). 1301-1326. doi: 10.1002/jclp.22435

Smith, L. (2020, April 20). COVID-19: how to look after your mental health during coronavirus lockdown. Retrieved from: https://patient.info/news-and-features/covid-19-how-to-look-after-your-mental-health-during-coronavirus-lockdown. Retrieved on: 29 April 2020.

Limit news and social media mentioning COVID-19

Gao, J., Zheng, P., Jia, Y., Chen, H., Mao, Y., Chen, S., Wang, Y., Fu, H. & Dai, J. (2020). Mental health problems and social media exposure during COVID-19 outbreak. PLoS ONE, 15 (4). doi: 10.1371/journal.pone.0231924

NHS. (n.d.). Mental wellbeing while staying at home. Retrieved from: https://www.nhs.uk/oneyou/every-mind-matters/coronavirus-covid-19-staying-at-home-tips/. Retrieved on: 29 April 2020.

Public Health England. (2020, March 31). Guidance for the public on the mental health and wellbeing aspects of coronavirus (COVID-19). Retrieved from: https://www.gov.uk/government/publications/covid-19-guidance-for-the-public-on-mental-health-and-wellbeing/guidance-for-the-public-on-the-mental-health-and-wellbeing-aspects-of-coronavirus-covid-19. Retrieved on: 29 April 2020.

Pick out the good

Cregg, D. R. & Cheavens, J. S. (2020). Gratitude Interventions: Effective Self-Help? A Meta-analysis of the Impact on Symptoms of Depression and Anxiety. Journal of Happiness Studies. doi: 10.1007/s10902-020-00236-6

Accepting your feelings about the situation

Aldao, A., Nolen-Hoeksema, S., Schweizer, S. (2010). Emotion-regulation strategies across psychopathology: A meta-analytic review. Clinical Psychology Review, 30 (2). 217-237. doi: 10.1016/j.cpr.2009.11.004

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. doi: 10.1016/j.brat.2005.10.001

Hofmann, S. G., Heering, S., Sawyer, A. T. & Asnaani, A. (2009). How to handle anxiety: The effects of reappraisal, acceptance, and suppression strategies on anxious arousal. Behaviour Research and Therapy, 47 (5). 389-394. doi: 10.1016/j.brat.2009.02.010

Exercise

Craft, L. L. & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. The Primary Care Companion to the Journal of Clinical Psychiatry, 6 (3). 104-111. doi: 10.4088/pcc.v06n0301

Cramer, H., Lauche, R., Anheyer, D., Pilkington, K., Manincor, M., Dobos, G. & Ward, L. (2018). Yoga for anxiety: A systematic review and meta-analysis of randomized controlled trials. Depression and Anxiety, 35 (9). doi: 10.1002/da.22762

Dittmer, N., Jacobi, C. & Voderholzer, U. (2018). Compulsive exercise in eating disorder: proposal for a definition and clinical assessment. Journal of Eating Disorders, 6 (42). doi: 10.1186/s40337-018-0219

Ensari, I., Greenlee, T. A., Moti, R. W. & Petruzzello, S. J. (2015). Meta-Analysis of Acute Exercise Effects on State Anxiety: An Update of Randomized Controlled Trials Over the Past 25 Years. Depression and Anxiety, 32 (8). 624-634. doi: 10.1002/da.22370

Gordon, B. R., McDowell, C. P., Lyons, M. & Herring, M. P. (2017). The Effects of Resistance Exercise Training on Anxiety: A Meta-Analysis and Meta-Regression Analysis of Randomized Controlled Trials. Sports Medicine, 47. 2521-2532. doi: 10.1007/s40279-017-0769-0

Hofmann, S. G., Andreoli, G., Carpenter, J. K. & Curtiss, J. (2016). Effect of Hatha yoga on anxiety: a meta-analysis. Journal of Evidence-Based Medicine, 9 (3). doi: 10.1111/jebm.12204

Kvam, S., Kleppe, C. L., Nordhus, I. H. & Hovland, A. (2016). Exercise as a treatment for depression: A meta-analysis. Journal of Affective Disorders, 15 (202). 67-86. doi: 10.1016/j.jad.2016.03.063

Masley, S., Roetzheim, R. & Gualtieri, C. T. (2009). Aerobic Exercise Enhances Cognitive Flexibility. Journal of Clinical Psychology in Medical Settings, 16 (2). 186-193. doi: 10.1007/s10880-009-9159-6

Mikkelsen, K., Stojanovska, L., Plenakovic, M., Bosevski, M. & Apostolopoulos, V. (2017). Exercise and mental health. Maturitas, 106. 48-56. doi: 10.1016/j.maturitas.2017.09.003

Mind. (2019, March). Physical activity and your mental health. Retrieved at: https://www.mind.org.uk/information-support/tips-for-everyday-living/physical-activity-and-your-mental-health/about-physical-activity/. Retrieved on: 29 April 2020.

Morres, I. D., Hatzigeorgiadis, A., Stathi, A., Comoutos, N., Aprin-Cribbie, C., Krommidas, C. & Theodorakis, Y. (2019). Aerobic exercise for adult patients with major depressive disorder in mental health services: A systematic review and meta-analysis. Depression and Anxiety, 36 (1). 39-53. doi: 10.1002/da.22842

Naveen, G. H., Varambally, S., Thirthalli, J., Rao, M., Christopher, R. & Cangadhar, B. N. (2016). Serum cortisol and BDNF in patients with major depression – effect of yoga. International Review of Psychiatry, 28 (3). doi: 10.1080/09540261.2016.1175419

NHS. (n.d.). 5 steps to mental wellbeing. Retrieved at: https://www.nhs.uk/conditions/stress-anxiety-depression/improve-mental-wellbeing/. Retrieved on: 29 April 2020.

Pascoe, M. C. & Bauer, I. E. (2015). A systematic review of randomised control trials on the effects of yoga on stress measures and mood. Journal of Psychiatric Research, 68. 270-282. doi: 10.1016/j.jpsychires.2015.07.013

Rethorst, C. D., Wipfli, B. M. & Landers, D. M. (2009). The Antidepressive Effects of Exercise. Sports Medicine, 39. 491-511. doi: 10.2165/00007256-200939060-00004

Riley, K. E. & Park, C. L. (2013). How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry. Health Psychology Review, 9 (3). doi: 10.1080/17437199.2014.981778

Stickland, J. C. & Smith, M. A. (2014). The anxiolytic effects of resistance exercise. Frontiers in Psychology, 5 (753). doi: 10.3389/fpsyg.2014.00753

Sudha, P., Rivera, R., Cochran, A., Tungol, J. G., Fayazmanesh, N. & Weinmann, E. (2017). Treating major depression with yoga: A prospective, randomized, controlled pilot trial. PLoS ONE, 12 (3). doi: 10.1371/journal.pone.0173869

Wang, F., Lee, O. E., Feng, F., Vitiello, M. V., Wang, W., Benson, H., Fricchione, G. L. & Denninger, J. W. (2016). The effect of meditative movement on sleep quality: A systematic review. Sleep Medicine Review, 30. 43-52. doi: 10.1016/j.smrv.2015.12.001

West, J., Otte, C., Geher, K., Johnson, J. & Mohr, D. C. (2004). Effects of hatha and yoga and African dance on perceived stress, affect, and salivary cortisol. Annals of Behavioral Medicine, 28 (2). 114-118. doi: 10.1207/s15324796abm2802_6

Young, S., Touyz, S., Meyer, C., Arcelus, J., Rhodes, P., Madden, S., Pike, K., Attia E., Crosby, R. D. & Hay, P. (2018). Relationships between compulsive exercise, quality of life, psychological distress and motivation to change in adults with anorexia nervosa. Journal of Eating Disorders, 6 (2). doi: 10.1186/s40337-018-0188-0

Diet

Adjibade, M., Julia, C., Allès, B., Touvier, M., Lemogne, C., Srour, B., Hercberg, S., Galan, P., Assmann, K. E. & Kesse-Guyot, E. (2019). Prospective association between ultra-processed food consumption and incident depressive symptoms in the French NutriNet-Santé cohort. BMC Medicine, 17 (78). doi: 10.1186/s12916-019-1312-y

Clark, I. & Landolt, H. (2017). Coffee, Caffeine, and Sleep: a Systematic Review of Epidemiological Studies and Randomized Controlled Trials. Sleep Medicine Review, 31. doi: 10.1016/j.smrv.2016.01.006

Firth, J., Marx, W., Dash, S., Carney, R., Teasdale, S. B., Solmi, M., Stubbs, B., Schuch, F. B., Carvalho, A. F., Jacka, F. & Sarris, J. (2019). The Effects of Dietary Improvement on Symptoms of Depression and Anxiety: A Meta-Analysis of Randomized Controlled Trials. Psychosomatic Medicine, 81 (3). 265-280. doi: 10.1097/PSY.0000000000000673

Francis, H. M., Stevenson, R. J., Chambers, J. R., Gupta, D., Newey, B. & Lim, C. K. (2019). A brief diet intervention can reduce symptoms of depression in young adults – A randomised controlled trial. PLoS ONE, 14 (10). doi: 10.1371/journal.pone.0222768

Lai, J. S., Hiles, S., Bisquera, A., Hure, A. J., McEvoy, M. & Attia, J. (2014). A systematic review and meta-analysis of dietary patterns and depression in community-dwelling adults. The American Journal of Clinical Nutrition, 99 (1). 181-197. doi: 10.3945/ajcn.113.069880

Ljungberg, T., Bondza, E. & Lethin, C. (2020). Evidence of the Importance of Dietary Habits Regarding Depressive Symptoms and Depression. International Journal of Environmental Research and Public Health, 17 (5). doi: 10.3390/ijerph17051616

Mind. (2017, December). Food and mood. Retrieved from: https://www.mind.org.uk/information-support/tips-for-everyday-living/food-and-mood/about-food-and-mood/. Retrieved on: 29 April 2020.

Stranges, S., Samaraweera, P. C., Taggart, F., Kandala, N. & Stewart-Brown, S. (2014). Major health-related behaviours and mental well-being in the general population: the Health survey for England. BMJ Open, 4. doi: 10.1136/bmjopen-2014-005878

Drugs and alcohol

Black, N., Stockings, E., Campbell, G., Tran, L. T., Zagic, D., Hall, W. D., Farrell, M., Degenhardt, L. (2019). Cannabinoids for the treatment of mental disorders and symptoms of menta disorders: a systematic review and meta-analysis. The Lancet, 6 (12). 995-1010. doi: 10.1016/S2215-0366(19)30401-8

Henquet, C., Rosa, A., krabbendam, L., Papiol, S., Faňanás, L., Drukker, M., Ramaekers, J. G. & Van Os, J. (2006). An Experimental Study of Catechol-O-Methyltransferase Val158Met Moderation of Δ-9-Tetrahydrocannabinol-Induced Effects on Psychosis and Cognition. Neuropsychopharmacology, 31. 2748-5757. doi: 10.1038/sj.npp.1301197

Mind. (2018, May). Bipolar disorder. Retrieved from: https://www.mind.org.uk/information-support/types-of-mental-health-problems/bipolar-disorder/causes/. Retrieved on: 29 April 2020.

NHS. (n.d.). Living with Clinical depression. Retrieved from: https://www.nhs.uk/conditions/clinical-depression/living-with/. Retrieved on: 29 April 2020.

Rethink Mental Illness. (n.d.). Drugs, alcohol & mental health. Retrieved from: https://www.rethink.org/advice-and-information/about-mental-illness/learn-more-about-conditions/drugs-alcohol-and-mental-health/. Retrieved on: 29 April 2020.

Sleep

Park, S., Oh, M., Lee, B., Kim, H., Lee, W., Lee, J., Lim, J. & Kim, J. (2015). The Effects of Alcohol on Quality of Sleep. Korean Journal of Family Medicine, 36. 294-299. doi: 10.4082/kjfm.2015.36.6.294

NICE. (n.d.). Insomnia. Retrieved from: https://cks.nice.org.uk/insomnia#!scenarioRecommendation:1. Retrieved on: 29 April 2020.

NICE. (2017, November 09). Health app: Sleepio for adults with poor sleep Medtech innovation briefing [MIB129]. Retrieved from: https://www.nice.org.uk/advice/mib129. Retrieved on: 29 April 2020.

Reaching out and being kind to others

NHS. (n.d.). Mental wellbeing while staying at home. Retrieved from: https://www.nhs.uk/oneyou/every-mind-matters/coronavirus-covid-19-staying-at-home-tips/. Retrieved on: 29 April 2020.

Jenkinson, C. E., Dickens, A. P., Jones, K., Thompson-Coon, J., Taylor, R. S., Rogers, M., Bambra, C. L., Lang, I. & Richards, S. H. (2013). Is volunteering a public health intervention? A systematic review and meta-analysis of the health and survival of volunteers. BMC Public Health, 13. doi: 10.1186/1471-2458-13-773

Green and blue spaces and natural daylight

Barton, J., & Rogerson, M. (2017). The importance of greenspace for mental health. BJPsych international, 14 (4), 79–81. doi: 10.1192/s2056474000002051

Gascon, M., Zijlema, W., Vert, C., White, M. P. & Nieuwenhuijsen, M. J. (2017). Outdoor blue spaces, human health and well-being: A systematic review of quantitative studies. International Journal of Hygiene and Environmental Health, 220 (8). 1207-1221. doi: 10.1016/j.ijheh.2017.08.004

Hunter, M. R., Gillespie, B. W. & Chen, S. Y. (2019). Urban Nature Experiences Reduce Stress in the Context of Daily Life Based on Salivary Biomarkers. Frontiers in Psychology, 10. doi: 10.3389/fpsyg.2019.00722

Rojas-Rueda, D., Nieuwenhuijsen, M. J., Gascon, M., Perez-Leon, D. & Mudu, P. (2019). Green spaces and mortality: a systematic review and meta-analysis of cohort studies. The Lancet, 3 (11). doi: 10.1016/S2542-5196(19)30215-3

Keep learning (if you feel like it)

Mind. (2017, January 12). Keep learning (5 ways to wellbeing). Retrieved from: https://www.mindcharity.co.uk/wellbeing-article/keep-learning-5-ways-wellbeing/. Retrieved on: 29 April 2020.

NHS. (n.d.). 5 steps to mental wellbeing. Retrieved at: https://www.nhs.uk/conditions/stress-anxiety-depression/improve-mental-wellbeing/. Retrieved on: 29 April 2020.

Schuller, T. (2017). What are the wider benefits of learning across the life course? Government Office for Science. https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/635837/Skills_and_lifelong_learning_-_the_benefits_of_adult_learning_-_schuller_-_final.pdf

Mindfulness and meditation

Chiesa, A. & Serretti, A. (2011). Mindfulness based cognitive therapy for psychiatric disorders: A systematic review and meta-analysis. Psychiatry Research, 187 (3). 441-453. doi: 10.1016/j.psychres.2010.08.011

Economides, M., Martman, J., Bell, M. J. & Sanderson, B. (2018). Improvements in Stress, Affect and Irritability Following Brief Use of a Mindfulness-based Smartphone App: A Randomized Controlled Trial. Mindfulness, 9. 1584-1593. doi: 10.1007/s12671-018-0905-4

Hopwood, T. L. & Schutte, N. S. (2017). A meta-analytic investigation of the impact of mindfulness-based interventions on post traumatic stress. Clinical Psychology Review, 57. 12-20. doi: 10.1016/j.cpr.2017.08.002

Howells, A., Ivtzan, I., & Eiroa-Orosa, F.J. (2016). Putting the 'app' in happiness: a randomised controlled trial of a smartphone-based mindfulness intervention to enhance wellbeing. Journal of Happiness Studies, 17 (1). 163-185. doi: 10.1007/s10902-014-9589-1

Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., Bouchard, V., Chapleau, M., Paquin, K. & Hofmann, S. G. (2013). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33 (6). 763-771. doi: 10.1016/j.cpr.2013.05.005

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. doi: 10.1016/j.jpsychores.2015.03.009

MacKenzie, M. B., Abbott, K. A. & Kocovski, N. L. (2018). Mindfulness-based cognitive therapy in patients with depression: current perspectives. Neuropsychiatric Disease and Treatment, 14. 1599-1605. doi: 10.2147/NDT.S160761

NICE. (2009, October 28). Depression in adults: recognition and management Clinical guidelines [CG90]. Retrieved from: https://www.nice.org.uk/guidance/cg90/ifp/chapter/How-can-I-stay-well-in-the-future. Retrieved on: 29 April 2020.

Piet, J. & Hougaard, E. (2011). The effect of mindfulness-based cognitive therapy for prevention of relapse in recurrent major depressive disorder: A systematic review and meta-analysis. Clinical Psychology Review, 31 (6). 1032-1040. doi: 10.1016/j.cpr.2011.05.002