Онлайн книга
Примечания книги
1
Pew Research Center. “Political Polarization in the American Public: How Increasing Ideological Uniformity and Partisan Antipathy Affect Politics, Compromise and Everyday Life,” June 12, 2014. http://assets.pewresearch.org/wp-content/uploads/sites/5/2014/06/6-12-2014-Political-Polarization-Release.pdf.
2
Данные о хронических заболеваниях в США см.: https://www.cdc.gov/chronicdisease/resources/infographic/chronic-diseases.htm (проверено 16 мая 2019).
3
National Association of Chronic Disease Directors. “Why We Need Public Health to Improve Healthcare”. https://www.chronicdisease.org/page/whyweneedph2imphc (проверено 4 августа 2019); см. также https://www.cdc.gov/chronicdisease/about/costs/index.htm (проверено July 19, 2019).
4
World Health Organization. “Noncommunicable Diseases and Their Risk Factors”. https://www.who.int/ncds/en/ (проверено 16 мая, 2019).
5
Далай-лама XIV, Туту Д., Абрамс Д. Книга радости. Как быть счастливым в меняющемся мире. М.: Манн, Иванов и Фербер, 2020. Прим. ред.
6
“Ericsson Mobility Report: 70 Percent of World’s Population Using Smartphones by 2020,” press release, June 3, 2015. https://www.ericsson.com/en/press-releases/2015/6/ericsson-mobility-report-70-percent-of-worlds-population-using-smartphones-by-2020.
7
Данные об использовании электронных средств коммуникации см. на Nielsen.com.
8
“Americans Spend Nearly Half of Their Waking Hours (42 percent) Looking at a Screen, It’s Been Revealed by New Research,” press release, August 13, 2018. Исследование проведено OnePoll для CooperVision. https://coopervision.com/our-company/news-center/press-release/americans-spend-nearly-half-their-waking-hours-42-percent.
9
В нейрологии синдромом разъединения называют группу нейрологических симптомов, вызванных повреждением аксонов белого вещества в мозге. Прим. пер.
10
S. C. Curtin et al. “Recent Increases in Injury Mortality Among Children and Adolescents Aged 10–19 Years in the United States: 1999–2016,” Natl. Vital Stat. Rep. 67, № 4 (June 2018): 1–16.
11
National Center for Health Statistics, Health, United States, 2010: With Special Feature on Death and Dying, table 95 (Hyattsville, MD: US Department of Health and Human Services, 2011): 319–321.
12
M. Markota et al. “Benzodiazepine Use in Older Adults: Dangers, Management, and Alternative Therapies,” Mayo Clin. Proc. 91, № 11 (November 2016): 1632–1639.
13
См. Национальный фонд сна на SleepFoundation.org.
14
V. Poznyak and D. Rekve, eds. Global Status Report on Alcohol and Health 2018 (Geneva: World Health Organization, 2018).
15
Poznyak and Rekve, Global Status Report.
16
“New Cigna Study Reveals Loneliness at Epidemic Levels in America,” press release, May 1, 2018. https://cigna.newshq.businesswire.com/press-release/new-cigna-study-reveals-loneliness-epidemic-levels-america?WT.z_nav=newsroom%2Fnews-releases%2F2018%2Fnew-cigna-study-reveals-loneliness-at-epidemic-levels-in-america%3BBody%3Bhttp%3A%2F%2Fcigna.newshq.businesswire.com%2Fpress-release%2Fnew-cigna-study-reveals-loneliness-epidemic-levels-america.
17
“New Cigna Study.”
18
Мосс М. Соль, сахар и жир. Как пищевые гиганты посадили нас на иглу. – М.: Манн, Иванов и Фербер, 2014. Прим. ред.
19
R. Micha et al. “Association Between Dietary Factors and Mortality from Heart Disease, Stroke, and Type 2 Diabetes in the United States,” JAMA 317, № 9 (March 7, 2017): 912–924.
20
H. Waters and M. Graf. America’s Obesity Crisis: The Health and Economic Costs of Excess Weight (Santa Monica, CA: Milken Institute, October 26, 2018). https://www.milkeninstitute.org/reports/americas-obesity-crisis-health-and-economic-costs-excess-weight.
21
Опиоидная эпидемия – увеличение потребления опиоидных обезболивающих препаратов (как прописанных врачами, так и незаконных), сопровождающееся повышением смертности. Прим. пер.
22
«Размышления», книга седьмая. У Марка Аврелия есть только первая часть фразы. Прим. пер.
23
Дендриты – отростки нейронов, через которые информация поступает в тело нейрона. Прим. пер.
24
Такие комплексы связанных нейронов именуются клеточными ансамблями. Их принцип сформулирован канадским нейропсихологом Д. Хеббом в книге «Организация поведения: нейропсихологическая теория». Прим. пер.
25
Sharon Begley. Train Your Mind, Change Your Brain: How a New Science Reveals Our Extraordinary Potential to Transform Ourselves (New York: Ballantine, 2007).
26
G. Weinstein et al. “Serum Brain-Derived Neurotrophic Factor and the Risk for Dementia: The Framingham Heart Study,” JAMA Neurol. 71, № 1 (January 2014): 55–61.
27
Смотрите беседу с доктором Бредесеном на сайте DrPerlmutter.com.
28
Знаменитая теория триединого мозга изначально разработана американским нейрофизиологом Полом Маклином в 1960-е годы. Смотрите обзор его работ: J. D. Newman and J. C. Harris. “The Scientific Contributions of Paul D. MacLean (1913–2007),” J. Nerv. Ment. Dis. 197, № 1 (January 2009): 3–5.
29
J. S. Feinstein et al. “The Human Amygdala and the Induction and Experience of Fear,” Curr. Biol. 21, № 1 (January 2011): 34–38.
30
Случай подробно описан в книге Лизы Фельдман Барретт «Как рождаются эмоции» (М.: Манн, Иванов и Фербер, 2018). СМ, пишет автор, все же могла ощущать некоторые виды страха. Приводятся и другие примеры, когда страх не связан с миндалевидными телами – ответственность за него берут на себя другие области мозга. Прим. пер.
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J. B. MacKinnon. “The Strange Brain of the World’s Greatest Solo Climber,” Nautilus 039, August 11, 2016.
32
M. J. Kim et al. “The Structural and Functional Connectivity of the Amygdala: From Normal Emotion to Pathological Anxiety,” Behavioral Brain Research 223, № 2 (October 2011): 403–410.
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J. A. Rosenkranz, E. R. Venheim, and M. Padival. “Chronic Stress Causes Amygdala Hyperexcitability in Rodents,” Biol. Psychiatry 67, № 12 (June 2010): 1128–1136.
34
Информацию о жизни Финеаса Гейджа смотрите в статье о нем: Steve Twomey. “Phineas Gage: Neuroscience’s Most Famous Patient” (January 2010). https://www.smithsonianmag.com/history/phineas-gage-neurosciences-most-famous-patient-11390067/.
35
Наблюдения доктора Уильямса содержатся в опубликованных комментариях доктора Джона Харлоу, который потом лечил Гейджа. См.: J. M. Harlow. “Passage of an Iron Rod through the Head,” Boston Med. Surg. J. 39, № 20 (December 13, 1848): 389–393.
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Harlow. “Passage of an Iron Rod”; см. также J. M. Harlow. “Recovery from the Passage of an Iron Bar through the Head,” Publ. Mass. Med. Soc. 2 (1868): 327–347.
37
В российской литературе чаще используется название «микрополяризация». Прим. пер.
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M. Ironside et al. “Effect of Prefrontal Cortex Stimulation on Regulation of Amygdala Response to Threat in Individuals with Trait Anxiety: A Randomized Clinical Trial,” JAMA Psychiatry (October 2018), doi: 10.1001/jamapsychiatry.2018.2172.
39
N. J. Kelley et al. “Stimulating Self-Regulation: A Review of Non-Invasive Brain Stimulation Studies of Goal-Directed Behavior,” Front. Behav. Neurosci. 12 (January 2019): 337.
40
A. T. Park et al. “Amygdala-Medial Prefrontal Cortex Connectivity Relates to Stress and Mental Health in Early Childhood,” Soc. Cogn. Affect. Neurosci. 13, № 4 (April 2018): 430–439.
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Park et al. “Amygdala-Medial Prefrontal Cortex Connectivity.”
42
Экономический закон: с какого-то момента увеличение какого-либо фактора производства обеспечивает все меньший прирост дохода. Прим. пер.
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A. F. T. Arnsten. “Stress Signalling Pathways that Impair Prefrontal Cortex Structure and Function,” Nat. Rev. Neurosci. 10, № 6 (June 2009): 410–422.
44
Arnsten. “Stress Signalling Pathways.”
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A. F. T. Arnsten. “Stress Weakens Prefrontal Networks: Molecular Insults to Higher Cognition,” Nat. Neurosci. 18, № 10 (October 2015): 1376–1385.
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A. Nagano-Saito et al. “Stress-Induced Dopamine Release in Human Medial Prefrontal Cortex – 18F-fallypride/PET Study in Healthy Volunteers,” Synapse 67, № 12 (December 2013): 821–830.
47
International Data Corporation. “Always Connected: How Smartphones and Social Keep Us Engaged”. https://www.nu.nl/files/IDC-Facebook Always Connected%281%29.pdf (проверено 19 мая 2019).
48
International Data Corporation. “Always Connected.”
49
“Kellogg Reveals Results of Monumental Breakfast Survey,” press release, June 22, 2011. http://newsroom.kelloggcompany.com/news-releases?item=76379.
50
J. E. Gangwisch et al. “High Glycemic Index Diet as a Risk Factor for Depression: Analyses from the Women’s Health Initiative,” Am. J. Clin. Nutr. 102, № 2 (August 2015): 454–463.
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Разновидность магнитно-резонансной томографии (фМРТ), которая проводится в процессе выполнения испытуемым какого-то задания экспериментатора. При этом становится видно, какие участки мозга активируются при выполнении поставленной задачи. Прим. ред.
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N. D. Mehta et al. “Inflammation Negatively Correlates with Amygdala-Ventromedial Prefrontal Functional Connectivity in Association with Anxiety in Patients with Depression: Preliminary Results,” Brain Behav. Immun. 73 (October 2018): 725–730.
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T. K. Inagaki et al. “Inflammation Selectively Enhances Amygdala Activity to Socially Threatening Images,” Neuroimage 59, № 4 (February 2012): 3222–3226.
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E. Stice, K. S. Burger, and S. Yokum. “Relative Ability of Fat and Sugar Tastes to Activate Reward, Gustatory, and Somatosensory Regions,” Am. J. Clin. Nutr. 98, № 6 (December 2013): 1377–1384.
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N. D. Volkow, R. A. Wise, and R. Baler. “The Dopamine Motive System: Implications for Drug and Food Addiction,” Nat. Rev. Neurosci. 18, № 12 (November 2017): 741–752.
56
American Psychological Association. “Stress in America: The State of Our Nation” (November 1, 2017). https://www.apa.org/news/press/releases/stress/2017/state-nation.pdf.
57
A. Mitchell et al. “The Modern News Consumer: News Attitudes and Practices in the Digital Era,” Pew Research Center, July 7, 2016. https://www.journalism.org/2016/07/07/the-modern-news-consumer/.
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Mitchell et al. “The Modern News Consumer.”
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Mitchell et al. “The Modern News Consumer.”
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American Psychological Association. “Stress in America.”
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J. Poushter. “Worldwide, People Divided on Whether Life Today Is Better Than in the Past,” Pew Research Center, December 5, 2017. https://www.pewresearch.org/global/2017/12/05/worldwide-people-divided-on-whether-life-today-is-better-than-in-the-past/.
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J. Gramlich. “5 Facts about Crime in the U.S.,” Pew Research Center, January 3, 2019. https://www.pewresearch.org/fact-tank/2019/01/03/5-facts-about-crime-in-the-u-s/.
63
M. Roser and M. Nagdy. “Optimism and Pessimism,” OurWorldInData.org. https://ourworldindata.org/optimism-pessimism (проверено 19 мая 2019).
64
“The Burden of Stress in America,” survey conducted by the NPR/Robert Wood Johnson Foundation/Harvard School of Public Health, 2014. https://media.npr.org/documents/2014/july/npr_rwfj_harvard_stress_poll.pdf.
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A. Szabo. “Negative Psychological Effects of Watching the News in the Television: Relaxation or Another Intervention May Be Needed to Buffer Them!” Int. J. Behav. Med. 14, № 2 (2007): 57–62.
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K. Leetaru. “Culturomics 2.0: Forecasting Large-Scale Human Behavior Using Global News Media Tone in Time and Space,” First Monday 16, № 9 (September 5, 2011).
67
S. Vosoughi, D. Roy, and S. Aral. “The Spread of True and False News Online,” MIT Initiative on the Digital Economy Research Brief, 2017. http://ide.mit.edu/sites/default/files/publications/2017 IDE Research Brief False News.pdf.
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“Dig Deeper: Critical Thinking in the Digital Age,” MindEdge, 2018. https://www2.mindedge.com/page/dig-deeper.
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«Пузырь фильтров» – результат персонализированного поиска: человеку предлагается информация, подобранная в соответствии с его предыдущими запросами, а прочие сведения вовсе не выдаются. Прим. пер.
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“Labor Day Survey: 51 % of U.S. Employees Overall Satisfied with Their Job,” press release, August 29. 2018, https://www.conference-board.org/press/pressdetail.cfm?pressid=7528.
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C. Kong. “Bored at Work,” Robert Half blog, October 19, 2017. https://www.roberthalf.com/blog/management-tips/bored-at-work.
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“State of the Global Workplace,” Gallup, 2017. https://bit.ly/32MIA1C.
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“Mind the Workplace,” доклад Mental Health America, 2017. https://www.mentalhealthamerica.net/sites/default/files/Mind the Workplace – MHA Workplace Health Survey 2017 FINAL.pdf.
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“Nielsen Total Audience Report: Q1 2018”. https://www.nielsen.com/us/en/insights/report/2018/q1-2018-total-audience-report/.
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Программа мгновенного обмена сообщениями, появившаяся в 1997 году. Не поддерживается с 2017 года. Прим. пер.
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T. Harris. “How Technology Is Hijacking Your Mind – from a Magician and Google Design Ethicist,” Thrive Global, May 18, 2016.
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Аддиктивное поведение, проявляющееся в патологическом влечении к играм, в том числе онлайн и в автономном режиме, включено в Международную классификацию болезней (МКБ-11), которая должна вступить в действие 1 января 2022 года. Прим. ред.
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C. Cheng and A. Y. Li. “Internet Addiction Prevalence and Quality of (Real) Life: A Meta-Analysis of 31 Nations Across Seven World Regions,” Cyberpsychol. Behav. Soc. Netw. 17, № 12 (December 2014): 755–760.
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Nathan McDonald. “Digital in 2018: World’s Internet Users Pass the 4 Billion Mark,” We Are Social, January 30, 2018. https://wearesocial.com/us/blog/2018/01/global-digital-report-2018.
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J. T. F. Lau et al. “Incidence and Predictive Factors of Internet Addiction Among Chinese Secondary School Students in Hong Kong: A Longitudinal Study,” Soc. Psychiatry Psychiatr. Epidemiol. 52, № 6 (June 2017): 657–667.
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M. A. Moreno et al. “Problematic Internet Use Among US Youth: A Systematic Review,” Arch. Pediatr. Adolesc. Med. 165, № 9 (September 2011): 797–805.
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Y. Zhou et al. “Gray Matter Abnormalities in Internet Addiction: A Voxel-Based Morphometry Study,” Eur. J. Radiol. 79, № 1 (July 2011): 92–95. См. также: R. Z. Goldstein and N. D. Volkow, “Dysfunction of the Prefrontal Cortex in Addiction: Neuroimaging Findings and Clinical Implications,” Nat. Rev. Neurosci. 12, № 11 (October 2011): 652–669.
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Y. Zhou et al. “Altered Default Network Resting-State Functional Connectivity in Adolescents with Internet Gaming Addiction,” PLoS One 8, № 3 (March 26, 2013): e59902.
84
R. J. Dwyer, K. Kushlev, and E. W. Dunn. “Smartphone Use Undermines Enjoyment of Face-to-Face Social Interactions,” J. Exp. Soc. Psychol. 78 (September 2018): 233–239.
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Shalini Misra, Lulu Cheng, Jamie Genevie, and Miao Yuan. “The iPhone Effect: The Quality of In-Person Social Interactions in the Presence of Mobile Devices,” Environment and Behavior 48, № 2 (2016).
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J. Schroeder et al. “Handshaking Promotes Cooperative Dealmaking,” Harvard Business School NOM Unit Working Paper 14–117, May 2014, доступно на SSRN (Social Science Research Network): https://ssrn.com/abstract=2443674 or http://dx.doi.org/10.2139/ssrn.2443674.
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S. T. Asma. “This Friendship Has Been Digitized,” op-ed, New York Times, March 23, 2019. https://www.nytimes.com/2019/03/23/opinion/this-friendship-has-been-digitized.html.
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Больше информации о докторе Лизе Строман можно найти на ее сайте DrLisaStrohman.com.
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J. D. Elhai et al. “Problematic Smartphone Use: A Conceptual Overview and Systematic Review of Relations with Anxiety and Depression Psychopathology,” J. Affect. Disord. 207 (January 2017): 251–259.
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Y. S. Cheng et al. “Internet Addiction and Its Relationship with Suicidal Behaviors: A Meta-Analysis of Multinational Observational Studies,” J. Clin. Psychiatry 79, № 4 (June 2018): 17r11761.
91
D. L. Clark, J. L. Raphael, and A. L. McGuire. “HEADS: Social Media Screening in Adolescent Primary Care,” Pediatrics 141, № 6 (June 2018).
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ABC News Australia. “Internet-Addicted South Korean Children Sent to Digital Detox Boot Camp”. https://youtu.be/YuT_RAugJu0.
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Канарейки очень чувствительны к наличию метана или угарного газа в воздухе. Поэтому шахтеры брали в забой клетки с птицами и в случае беспокойства или смерти пернатых поднимались на поверхность. Идиома miner’s canary («шахтерская канарейка») означает любое указание на опасность. Прим. пер.
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Аккаунт Мэтта Каттса в Twitter: @MattCutts.
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Статистику по тенденциям и использованию социальных сетей см. в: Social: GlobalWeb-Index’s Flagship Report on the Latest Trends in Social Media (2018). https://www.globalwebindex.com/hubfs/Downloads/Social-H2-2018-report.pdf.
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Saima Salin. “How Much Time Do You Spend on Social Media? Research Says 142 Minutes per Day,” Digital Information World, January 4, 2019 (www.digitalinformationworld.com).
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Social: GlobalWebIndex’s Flagship Report.
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Мобильное приложение обмена сообщениями с прикрепленными фото и видео. Через некоторое время переданные файлы становятся совершенно недоступными. Прим. ред.
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Социальный интернет-хостинг. Из-за особенностей контента особо популярен среди женщин. Прим. ред.
100
Беседа с Чаматом Палихапитией была опубликована Тимом Хайнсом 11 декабря 2017 года под заглавием: “Former Facebook Exec: Social Media Is Ripping Our Social Fabric Apart”. https://www.realclearpolitics.com/video/2017/12/11/fmr_facebook_exec_social_media_is_ripping_our_social_fabric_apart.html.
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J. R. Corrigan et al. “How Much Is Social Media Worth? Estimating the Value of Facebook by Paying Users to Stop Using It,” PLoS One 13, № 12 (December 2018): e0207101.
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Happiness Research Institute. “The Facebook Experiment,” 2015. www.happinessresearchinstitute.com/publications.
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M. G. Hunt et al. “No More FOMO: Limiting Social Media Decreases Loneliness and Depression,” J. Soc. Clin. Psychol. 37, № 10 (November 2018): 751–768.
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B. A. Primack et al. “Social Media Use and Perceived Social Isolation Among Young Adults in the U.S.,” Am. J. Prev. Med. 53, № 1 (July 2017): 1–8.
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P. Verduyn et al., “Passive Facebook Usage Undermines Affective Well-Being: Experimental and Longitudinal Evidence,” J. Exp. Psychol. Gen. 144, № 2 (April 2015): 480–488.
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Q. He, O. Turel, and A. Bechara. “Association of Excessive Social Media Use with Abnormal White Matter Integrity of the Corpus Callosum,” Psychiatry Res. Neuroimaging 278 (August 2018): 42–47.
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L. E. Sherman et al. “The Power of the Like in Adolescence: Effects of Peer Influence on Neural and Behavioral Responses to Social Media,” Psychol. Sci. 27, № 7 (July 2016): 1027–1035.
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Lauren E. Sherman, Leanna M. Hernandez, Patricia M. Greenfield, and Mirella Dapretto. “What the Brain ‘Likes’: Neural Correlates of Providing Feedback on Social Media,” Social Cognitive and Affective Neuroscience 13, № 7 (September 2018): 699–707.
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Английский поэт Александр Поуп (1688–1744) перевел «Одиссею» Гомера не гекзаметром, а пятистопным ямбом и зарифмовал. Поэтому вариант Поупа сильно расходится с оригиналом Гомера. Здесь – цитата из перевода на русский поэмы Поупа, сделанного Д. Бороком. Прим. пер.
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«Молитвы по возникающим поводам». Прим. пер.
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J. Decety and P. L. Jackson. “The Functional Architecture of Human Empathy,” Behav. Cogn. Neurosci. Rev. 3, № 2 (June 2004): 71–100.
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William Ickes. Everyday Mind Reading: Understanding What Other People Think and Feel (Amherst, NY: Prometheus Books, 2003).
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S. H. Konrath, E. H. O’Brien, and C. Hsing. “Changes in Dispositional Empathy in American College Students Over Time: A Meta-Analysis,” Pers. Soc. Psychol. Rev. 15, № 2 (May 2011): 180–198.
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Научную дискуссию об эмпатии смотрите в работах: H. Riess. “The Science of Empathy,” J. Patient Exp. 4, № 2 (June 2017): 74–77, и K. Jankowiak-Siuda and W. Zajkowski. “A Neural Model of Mechanisms of Empathy Deficits in Narcissism,” Med. Sci. Monit. 19 (2013): 934–941.
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D. E. Reidy et al. “Effects of Narcissistic Entitlement and Exploitativeness on Human Physical Aggression,” Pers. Individ. Dif. 44, № 4 (March 2008): 865–875.
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V. Blinkhorn, M. Lyons, and L. Almond. “Drop the Bad Attitude! Narcissism Predicts Acceptance of Violent Behaviour,” Pers. Individ. Dif. 98 (August 2016): 157–161.
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Список работ и книг доктора Кэмпбелла по нарциссизму смотрите на его сайте: WKeithCampbell.com.
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David G. Taylor. “(Don’t You) Wish You Were Here? Narcissism, Envy, and Sharing of Travel Photos Through Social Media: An Extended Abstract,” in Marketing at the Confluence Between Entertainment and Analytics: Proceedings of the 2016 Academy of Marketing Science (AMS) World Marketing Congress, ed. Patricia Rossi: 821–824.
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Источник: C. Pearson et al., International Journal of Cyber Behavior, Psychology and Learning. January – March 2015. Прим. авт.
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P. Reed et al. “Visual Social Media Use Moderates the Relationship Between Initial Problematic Internet Use and Later Narcissism,” Open Psychol. J. 11, № 1 (September 2018): 163–170.
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S. J. Woodruff, S. Santarossa, and J. Lacasse. “Posting #selfie on Instagram: What Are People Talking About?” Journal of Social Media in Society 7, № 1 (2018): 4–14.
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Julia Glum. “Millennials Selfies: Young Adults Will Take More Than 25,000 Pictures of Themselves During Their Lifetimes: Report,” International Business Times, September 22, 2015. Опрос был проведен бостонской компанией Luster Premium White, которая производит средства для отбеливания зубов.
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R. Lull and T. M. Dickinson. “Does Television Cultivate Narcissism? Relationships Between Television Exposure, Preferences for Specific Genres, and Subclinical Narcissism,” Psychol. Pop. Media Cult. 7, № 1 (2018): 47–60.
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J. N. Beadle, S. Paradiso, and D. Tranel. “Ventromedial Prefrontal Cortex Is Critical for Helping Others Who Are Suffering,” Front. Neurol. 9 (May 2018): 288.
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Y. Mao et al. “Reduced Frontal Cortex Thickness and Cortical Volume Associated with Pathological Narcissism,” Neuroscience 328 (July 2016): 50–57.
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A. B. Newberg et al. “Meditation Effects on Cognitive Function and Cerebral Blood Flow in Subjects with Memory Loss: A Preliminary Study,” J. Alzheimers Dis. 20, № 2 (2010): 517–526.
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Дополнительную помощь с определенными проблемами (и частями плана, с которыми возникают сложности) мы оказываем на нашем сайте BrainWashBook.com. Прим. авт.
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G. Y. Kim, D. Wang, and P. Hill. “An Investigation into the Multifaceted Relationship Between Gratitude, Empathy, and Compassion,” J. Posit. Psychol. Wellbeing 2, № 1 (2018): 23–44.
349
Примерный список можно найти на сайте BrainWashBook.com. Прим. авт.
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Панда С. Циркадный код. Как настроить свои биологические часы на здоровую жизнь. – Минск: Попурри, 2019. Прим. пер.
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Детальная информация об этих добавках размещена на сайте BrainWashBook.com. Прим. пер.
352
Точная дозировка определяется врачом после дообследования. Не рекомендуется назначать себе препараты самостоятельно, так как существует риск развития передозировки – гипервитаминоза. Прим. науч. ред.
353
В России установлены только общие рекомендуемые нормы для омега-3 и омега-6 кислот – 1000–1500 мг. Прим. науч. ред.
354
По данным ВОЗ, безопасной считается суточная доза 1–3 мг куркумина на 1 кг массы тела в сутки. Порошок куркумы содержит 3 % куркумина. Поэтому для взрослого человека безопасно около половины чайной ложки куркумы в сутки. Прим. науч. ред.
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На сайте BrainWashBook.com можно узнать больше о преодолении самых распространенных препятствий. Прим. авт.
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Автор приводит идеальный набор продуктов. Но в российских условиях, видимо, кое-чему придется подбирать доступные аналоги. Прим. ред.
357
Если вам понадобится больше рецептов, вы найдете их на сайте BrainWashBook.com. Прим. авт.
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Здесь и далее чашка = 200 мл. Для удобства вы можете приобрести набор мерных чашек. Прим. ред.
359
Кокосовая вода – жидкость, содержащаяся в молодом или зеленом кокосе. В Россию такие не поставляются, поэтому в нашей стране ее можно приобрести только в виде готового консервированного продукта (типа пакетированного сока). Прим. ред.
360
Рекомендуемые и продающиеся для использования в кулинарии семена конопли относятся к ее техническим сортам и поэтому не содержат одурманивающих веществ. Прим. ред.
361
Органические овсяные хлопья не содержат глютена, их можно найти в магазинах здоровой еды или в интернете. Ищите те марки продуктов, которые не упаковывались на оборудовании, которое также используется и для обработки пшеницы. Прим. авт.
362
Если вы хотите приготовить блинчики заранее, поместите в духовку, разогретую до 95 °C, противень, покрытый бумагой для выпечки. Готовые блинчики перекладывайте на противень, чтобы они оставались теплыми. Кладите в один слой – не формируйте стопку. Прим. авт.
363
Не держите мороженый горошек слишком долго при комнатной температуре, иначе он высохнет. Хороший способ – достать его из морозилки незадолго до нужного момента, положить в сито и быстро разморозить под струей горячей воды. Горячая вода размораживает и быстро нагревает горошек, так что его можно обсушить, промакивая, и положить в суп, не охладив при этом блюдо. Прим. авт.
364
Свежих моллюсков нужно вымачивать в соленой воде, предпочтительно в той же, в которой они поступили, чтобы убрать песок из раковин. Прим. авт.
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Полосатый окунь, или полосатый лаврак, – это не привычный нам морской окунь; рыбы относятся даже к разным семействам. Прим. пер., ред.
366
Чтобы приготовить запеченный чеснок, разогрейте духовку до 180 °C. Слегка смажьте неочищенные целые головки органического чеснока или отдельные очищенные зубчики органическим оливковым маслом высшего сорта, заверните в алюминиевую фольгу и поставьте на противне в разогретую духовку. Если вы подаете целые головки на блюде с жареным мясом, перед запеканием аккуратно обрежьте их сверху. Чтобы целые головки стали мягкими и ароматными, потребуется примерно 25 минут; для отдельных зубчиков – примерно 12 минут. Чтобы приготовить пюре, запеките целые головки. Когда они станут мягкими и ароматными, срежьте верхушку и выдавите сочную мякоть. Одна большая головка обычно дает примерно 2 ст. л. пюре. Запеченный чеснок имеет богатый и глубокий вкус и совсем не острый. Прим. авт.
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Если есть возможность, для приготовления напитка можно использовать свежие, а не сухие лепестки гибискуса. Удалите зеленую часть у основания цветка вместе с пестиком (тонким столбиком в центре, содержащим пыльцу) и действуйте дальше как и с сухими лепестками. Прим. авт.
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Вольлебен П. Тайная жизнь деревьев. Что они чувствуют, как они общаются – открытие сокровенного мира. – М.: Издательский дом ВШЭ, 2018. Прим. пер.
369
См.: AdultDevelopmentStudy.org.
370
R. J. Waldinger et al. “Security of Attachment to Spouses in Late Life: Concurrent and Prospective Links with Cognitive and Emotional Well-Being,” Clin. Psychol. Sci. 3, № 4 (July 2015): 516–529.
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John Bowlby. Attachment and Loss, vol. 1, Attachment (New York: Basic Books, 1969).
372
R. J. Waldinger, G. E. Vaillant, and E. J. Orav. “Childhood Sibling Relationships as a Predictor of Major Depression in Adulthood: A 30-Year Prospective Study,” Am. J. Psychiatry 164, № 6 (June 2007): 949–954.
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Y. Minagawa and Y. Saito. “Active Social Participation and Mortality Risk Among Older People in Japan: Results from a Nationally Representative Sample,” Res. Aging 37, № 5 (July 2015): 481–499.
374
S. Cohen et al. “Social Ties and Susceptibility to the Common Cold,” JAMA 277, № 24 (June 1997): 1940–1944.
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K. Orth-Gomér, A. Rosengren, and L. Wilhelmsen. “Lack of Social Support and Incidence of Coronary Heart Disease in Middle-Aged Swedish Men,” Psychosom. Med. 55, № 1 (January-February 1993): 37–43.
376
См.: BlueZones.com.