Evidence Chapter from The Way of the Boomerang
If you have arrived here from my print book this is the chapter with all the active links and the written words from the beginning.
* * *
When I began my quest to heal ME as a young 21-year-old, I was being drawn to different approaches based on all I was experiencing and reading. One book led to another, one practitioner to the next. Thirty-six years on, the methods that I have shared are much more in the medical and wellness arena; many of them may not be surprising to you now, yet back then, it was unusual and very quacky to be doing some of the things I was doing. They were often ‘pooh-poohed’ or sniggered at because I was stepping out of the usual comfort zone.
In writing The Way of the Boomerang, I decided to go further still and I found evidence relating to some, if not most of the Way Points, thereby highlighting how things that were once considered fringe, quirky or sniffed at, are validated today. Many of the methods I explored have since gained the backing of scientific research. I am not incorporating the following studies and articles to “prove” the efficacy of my chosen methods, rather so that you can begin to investigate more deeply should you wish to explore further. I hope that this consequently helps to combine my experiential wisdom with scientific integrity and therefore broaden the scope of what you see as possible.
* * *
When I began my quest to heal ME as a young 21-year-old, I was being drawn to different approaches based on all I was experiencing and reading. One book led to another, one practitioner to the next. Thirty-six years on, the methods that I have shared are much more in the medical and wellness arena; many of them may not be surprising to you now, yet back then, it was unusual and very quacky to be doing some of the things I was doing. They were often ‘pooh-poohed’ or sniggered at because I was stepping out of the usual comfort zone.
In writing The Way of the Boomerang, I decided to go further still and I found evidence relating to some, if not most of the Way Points, thereby highlighting how things that were once considered fringe, quirky or sniffed at, are validated today. Many of the methods I explored have since gained the backing of scientific research. I am not incorporating the following studies and articles to “prove” the efficacy of my chosen methods, rather so that you can begin to investigate more deeply should you wish to explore further. I hope that this consequently helps to combine my experiential wisdom with scientific integrity and therefore broaden the scope of what you see as possible.
BOOST
Vitamins and Minerals
Vitamin C
Hemilä, H. Vitamin C and Infections.
Nutrients. 2017, 9, 339.
https://doi.org/10.3390/nu9040339
Vitamin C: IV Drips
Huang L, Wang L, Tan J, Liu H, Ni Y.
High-dose vitamin C intravenous infusion in the treatment of patients with COVID-19: A protocol for systematic review and meta-analysis.
Medicine (Baltimore). 2021 May 14;100(19):e25876.
https://dio.org/10.1097/MD.0000000000025876.
PMID: 34106642; PMCID: PMC8133047.
https://bit.ly/highdosevitamincintravenousinfusion
Vitamin D
McCullough PJ, Lehrer DS, Amend J.
Daily oral dosing of vitamin D3 using 5000 TO 50,000 international units a day in long-term hospitalized patients: Insights from a seven year experience.
The Journal of Steroid Biochemistry and Molecular Biology. 2019 May;189:228-239.
https://doi.org/10.1016/j.jsbmb.2018.12.010
Wimalawansa, S.J.
Physiological Basis for Using Vitamin D to Improve Health.
Biomedicines 2023,11, 1542.
https://doi.org/10.3390/biomedicines11061542
Sugar
Gillespie, Kerri M., Kemps Eva, White, Melanie J, and Bartlett Selena E.
The Impact of Free Sugar on Human Health — A Narrative Review. 2023
Nutrients 15, no. 4: 889.
https://doi.org/10.3390/nu15040889
Jawhara, Samir.
Healthy Diet and Lifestyle Improve the Gut Microbiota and Help Combat Fungal Infection.
Microorganisms11, 2023. no. 6: 1556.
https://doi.org/10.3390/microorganisms11061556
Probiotics
Kechagia M, Basoulis D, Konstantopoulou S, Dimitriadi D, Gyftopoulou K, Skarmoutsou N, Fakiri EM.
Health Benefits of Probiotics: A Review.
ISRN Nutr. 2013 Jan 2;2013:481651.
PMID: 24959545; PMCID: PMC404528
https://doi.org/10.5402/2013/481651
Maftei, Nicoleta-Maricica, Cosmin Raducu Raileanu, Alexia Anastasia Balta, Lenuta Ambrose, Monica Boev, Denisa Batîr Marin, and Elena Lacramioara Lisa.
The Potential Impact of Probiotics on Human Health: An Update on Their Health-Promoting Properties. 2024
Microorganisms 12, no. 2: 234.
https://doi.org/10.3390/microorganisms12020234
Echinacea
Sachin A Shah PharmD, Stephen Sander PharmD, C Michael White PharmD, Mike Rinaldi PharmD, Dr Craig I Coleman PharmD
Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis
Lancet. Infectious Diseases 2007;7:473-80.
https://doi.org/10.1016/S1473-3099(07)70160-3 https://bit.ly/thelancetevaluationofechinacea
Organic and Seasonal
Ajmer Singh Grewal, Ashish Singla, Pradeep Kamboj, Jagdeep Singh Dua
Pesticide Residues in Food Grains, Vegetables and Fruits: A Hazard to Human Health Publish Date. 2017-03-20
Journal of Medicinal Chemistry and Toxicology
https://www.ommegaonline.org/article-details/Pesticide-Residues-in-Food-Grains-Vegetables-and-Fruits-A-Hazard-to-Human-Health/1355#REFERENCES
Rosca M., Cozma, P. and Hlihor, R.M.,
Environmental and human impacts of the toxic pesticides use in agriculture: a review.
Proc. Rom. Acad., Series B, 2023, 25(3), p. 185–191
https://acad.ro/sectii2002/proceedingsChemistry/doc2023-3/Art4MihaelaRosca.pdf
NOURISH
Food Combining
Dasriya, V.L., Samtiya, M., Ranveer, S., Dhillon, H.S., Devi, N., Sharma, V., Nikam, P., Puniya, M., Chaudhary, P., Chaudhary, V., Behare, P.V., Dhewa, T., Vemuri, R., Raposo, A., Puniya, D.V., Khedkar, G.D., Vishweswaraiah, R.H., Vij, S., Alarifi, S.N., Han, H. and Puniya, A.K.
Modulation of gut-microbiota through probiotics and dietary interventions to improve host health. 2024
Journal of Science and Food Agriculture published by John Wiley & Sons Ltd on behalf of Society of Chemical Industry.
https://doi.org/10.1002/jsfa.13370
Hydration
Maureen Twiddy, Jeanette M. Rotchell Evangelos Danopoulos
Microplastic contamination of drinking water: A systematic review. Published: July 31, 2020
https://doi.org/10.1371/journal.pone.0236838 Plos One: https://dx.plos.org/10.1371/journal.pone.0236838
Wee, S.Y., Aris, A.Z., Yusoff, F.M. et al.
Occurrence of multiclass endocrine disrupting compounds in a drinking water supply system and associated risks.
Sci Rep 10, 17755 (2020).
https://doi.org/10.1038/s41598-020-74061-5
Li Lin1 Haoran Yang1 Xiaocang Xu2 Front.
Effects of Water Pollution on Human Health and Disease Heterogeneity:A Review.
Environ. Sci., Sec. Water and Wastewater Management 30 June 2022
Volume 10 – 2022
https://doi.org/10.3389/fenvs.2022.880246 https://www.frontiersin.org/articles/10.3389/fenvs.2022.880246/full
Chemical Clear Out
Panico A, Serio F, Bagordo F, Grassi T, Idolo A, DE Giorgi M, Guido M, Congedo M, DE Donno
A. Skin safety and health prevention: an overview of chemicals in cosmetic products.
J Prev Med Hyg. 2019 Mar 29;60(1):E50-E57.
https://doi.org/10.15167/2421-4248/jpmh2019.60.1.1080
Radin D, Hayssen G, Emoto M, Kizu T.
Double-blind test of the effects of distant intention on water crystal formation.
Explore (NY). 2006 Sep-Oct; 2(5):408-11.
https://doi.org/10.1016/j.explore.2006.06.004 PMID: 16979104. https://waterjournal.org
Earthing
Oschman JL, Chevalier G, Brown R.
The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases.
J Inflamm Res. 2015 Mar 24;8:83-96.
https://doi.org/10.2147/JIR.S69656. PMID: 25848315; PMCID: PMC4378297.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/
Journalling
Jeremy Sutton PhD
5 Benefits of Journaling for Mental Health.
Positive Psychology 14 May 2018 modified 4 October 2023
https://positivepsychology.com/benefits-of-journaling
Reflection App
Top Evidence-Based Benefits of Journaling for Mental Health.
December 27, 2022
https://www.reflection.app/blog/benefits-of-journaling
Baikie KA, Wilhelm K.
Emotional and physical health benefits of expressive writing.
Advances in Psychiatric Treatment. 2005;11(5):338-346.
https://doi.org/10.1192/apt.11.5.338
Peng, H., Ma, J., Hu, J., & Gan, Y. (2024).
Association of daily stress with daily anxiety and depression: Roles of self-affirmation and positive attention bias.
European Journal of Health Psychology, 31(1), 16–27.
https://doi.org/10.1027/2512-8442/a000140
SUPPORT
Aromatherapy
Thangaleela, Subramanian, Bhagavathi Sundaram Sivamaruthi, Periyanaina Kesika, Muruganantham Bharathi, Wipada Kunaviktikul, Areewan Klunklin, Chatnithit Chanthapoon, and Chaiyavat Chaiyasut.
Essential Oils, Phytoncides, Aromachology and Aromatherapy—A Review.
Applied Sciences 12, 2022. no. 9: 4495.
https://doi.org/10.3390/app12094495
Aćimović, M., 2021.
Essential oils: Inhalation Aromatherapy— A Comprehensive Review.
J. Agron. Technol. Eng. Manag, 4, pp.547-557.
https://www.researchgate.net/profile/Milica-Acimovic/publication/349485550_Essential_Oils_Inhalation_Aromatherapy_-A_Comprehensive_Review/links/6032d264a6fdcc37a84249c8/Essential-Oils-Inhalation-Aromatherapy-A-Comprehensive-Review.pdf
Passos, N.N, Campanelli, S. E; Silva C.R da; França R.C, da S; Nelson I.C. A. de S. R.
Psychological and Neurophysiological Effects of Inhaled Aromatherapy.
Research, Society and Development, [S. l.], v. 11, n. 14, p. e442111436361, 2022.
https://doi.org/10.33448/rsd-v11i14.36361.
Maddocks W.
Aromatherapy in Nursing and Midwifery Practice: A Scoping Review of Published Studies Since 2005.
Journal of Holistic Nursing. 2023;41(1):62-89.
https://doi.org/10.1177/08980101221078736
Reflexology
Cai, Deng-Chuan, Ching-Yun Chen, and Ting-Yun Lo. 2023.
Foot Reflexology: Recent Research Trends and Prospects.
Healthcare 11, no. 1: 9.
https://doi.org/10.3390/healthcare11010009
Huang H-C, Chen K-H, Kuo S-F, Chen I-H.
Can foot reflexology be a complementary therapy for sleep disturbances? Evidence appraisal through a meta-analysis of randomized controlled trials.
J Adv Nurs. 2021; 77: 1683–1697.
https://doi.org/10.1111/jan.14699
Bach Flower Remedies
Porcar-Castell C, Esmel-Esmel N.
The effect of Bach flower remedies on quality of life and sleep in hospital professionals during the Covid-19 pandemic.
TMR Integr Nurs. 2021;5(6):195–202.
https://doi.org/10.53388/TMRIN2021195202
Araújo Rocha M, Galvão Queiroz C, Gurgel Dos Santos KV, Dos Santos Dantas JK, Matias de Araujo SC, Ozorio Dutra SV, Vieira Dantas D, Neves Dantas RA.
Bach Flower Remedies as Complementary Therapies in Health Care: A Scope Review.
Holist Nurs Pract. 2022 Nov-Dec 01;36(6):E64-E71.
doi.org/10.1097/HNP.0000000000000552
PMID: 36255345.
Counselling
Sam J. Cooley, Ceri R. Jones, Arabella Kurtz, Noelle Robertson;
‘Into the Wild’: A meta-synthesis of talking therapy in natural outdoor spaces.
Clinical Psychology Review,Volume 77, 2020, 101841, ISSN 0272-7358,
https://doi.org/10.1016/j.cpr.2020.101841.
https://www.sciencedirect.com/science/article/pii/S0272735820300295
Alison Brettle, Brettle Innovations
Psychological therapies for depression A summary of the evidence.
Prepared for BACP November 2012
Psychological therapies for depression: A summary of the evidence 2012 (pdf 0.3MB)
Reiki
McManus DE.
Reiki Is Better Than Placebo and Has Broad Potential as a Complementary Health Therapy.
Journal of Evidence - Based Complementary & Alternative Medicine. 2017;22(4):1051-1057.
https://doi.org/10.1177/2156587217728644
Vanchenko, A. (2020).
Positive impact of recreational techniques for the self-healing of the body.
Estudos de Psicologia (Campinas), 37, e190082.
http://dx.doi.org/10.1590/1982-0275202037e190082
COCOON
Ditch the News
Szabo, A., Hopkinson, K.L.
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, 57–62 (2007).
https://doi.org/10.1007/BF03004169
Peace and Quiet
Melona C Deguma, Charisma G Lumayag, Mary Anne C Villaganas, Niña Rozanne T Delos Reyes, Jabin J Deguma,
From anxious loneliness to meditation: a mental health self-care strategy to cope with the COVID-19 pandemic.
Journal of Public Health, Volume 44, Issue 3, September 2022, Pages e402 e403
https://doi.org/10.1093/pubmed/fdab257
Bedtime Ritual
Lynch AM, Jarvis CI, DeBellis RJ, Morin AK.
State of the Art Reviews: Nonpharmacologic Approaches for the Treatment of Insomnia. American
Journal of Lifestyle Medicine. 2007;1(4):274-282
https://doi.org/10.1177/1559827607301397
Electronics/ Electro Magnetic Frequency EMF
Lear, R & Rees, C. (2025).
Safety of Wireless Technologies: The Scientific View.
10.13140/RG.2.2.18625.06242
Levitt BB, Lai HC, Manville AM.
Effects of non-ionizing electromagnetic fields on flora and fauna, Part 2 impacts: how species interact with natural and man-made EMF.
Rev Environ Health. (2021) https://doi.org/10.1515/reveh-2021-0050
Yakymenko, I., Tsybulin, O., Sidorik, E., Henshel, D., Kyrylenko, O., & Kyrylenko, S. (2016).
Oxidative mechanisms of biological activity of low-intensity radiofrequency radiation.
Electromagnetic Biology and Medicine, 35(2), 186–202.
https://doi.org/10.3109/15368378.2015.1043557
Carpenter David O, Bandara Priyanka
Planetary electromagnetic pollution: it is time to assess its impact.
The Lancet Planetary Health: Volume 2, Issue E512-E514, December 2018
https://doi.org/10.1016/S2542-5196(18)30221-3
An array of scientific articles and referenced research can be found on
https://www.GBloc.co.uk https://www.gbloc.co.uk/post/recent-science-on-wireless-radiation.
CREATE
Shift the Focus
Kim, S. (2010).
A Story of a Healing Relationship: The Person-Centered Approach in Expressive Arts Therapy.
Journal of Creativity in Mental Health, 5(1), 93–98.
https://doi.org/10.1080/15401381003627350
Vision On
Connellan, K. (2019).
Dreaming, Healing and Imaginative Arts. Practice (1st ed.). Routledge.
https://doi.org/10.4324/9781315199344
Darewych, O. H., & Riedel Bowers, N. (2018).
Positive arts interventions: creative clinical tools promoting psychological well-being.
International Journal of Art Therapy, 23(2), 62–69.
https://doi.org/10.1080/17454832.2017.1378241
Colour Spectrum
Mantzio Michail, Giannou Kyriaki, (2018)
When Did Coloring Books Become Mindful? Exploring the Effectiveness of a Novel Method of Mindfulness-Guided Instructions for Coloring Books to Increase Mindfulness and Decrease Anxiety Front. Psychol., 30 January 2018 Sec. Cognition Volume 9 – 2018
https://doi.org/10.3389/fpsyg.2018.00056
Ashlock, L. E., Miller-Perrin, C., & Krumrei-Mancuso, E. (2018).
The Effectiveness of Structured Coloring Activities for Anxiety Reduction.
Art Therapy, 35(4), 195–201
https://doi.org/10.1080/07421656.2018.1540823
Elevate your Vibe
Jensen A, Bonde L.
The Use of Arts Interventions for Mental Health and Wellbeing in Health Settings.
Perspectives in Public Health. 2018;138(4):209-214.
https://doi.org/10.1177/1757913918772602
MOVE
Affirm Up
Stephan, E., & Sedikides, C. (2024).
Mental Time Travel as Self-Affirmation.
Personality and Social Psychology Review, 28(2), 181-208.
https://doi.org/10.1177/10888683231203143
Calm your Nerves
Bentley, Tanya G. K., Gina D’Andrea-Penna, Marina Rakic, Nick Arce, Michelle LaFaille, Rachel Berman, Katie Cooley, and Preston Sprimont. 2023.
Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature.
Brain Sciences 13, no. 12: 1612.
https://doi.org/10.3390/brainsci13121612
Feel the Sphere
Easwaran, K., Gopalasingam, Y., Green, D. D., Lach, V., Melnyk, J. A., Wan, C., & Bartlett, D. J. (2021).
Effectiveness of Tai Chi for health promotion for adults with health conditions: a scoping review of Meta-analyses.
Disability and Rehabilitation, 43(21), 2978–2989.
https://doi.org/10.1080/09638288.2020.1725916
Ching Lan, Ssu-Yuan Chen, Jin-Shin Lai, Alice May-Kuen Wong,
Tai Chi Chuan in Medicine and Health Promotion.
Evidence-Based Complementary and Alternative Medicine, vol. 2013, Article ID 502131, 17 pages, 2013.
https://doi.org/10.1155/2013/502131
Shake it Out
Klein, Penelope, George Picard, Joseph Baumgarden, and Roger Schneider. 2017.
Meditative Movement, Energetic, and Physical Analyses of Three Qigong Exercises: Unification of Eastern and Western Mechanistic Exercise Theory.
Medicines 4, no. 4: 69.
https://doi.org/10.3390/medicines4040069
Letter It Go
Francis ME, Pennebaker JW.
Putting Stress into Words: The Impact of Writing on Physiological, Absentee, and Self-Reported Emotional Well-Being Measures.
American Journal of Health Promotion. 1992;6(4):280-287. doi:10.4278/0890-1171-6.4.280
https://doi.org/10.4278/0890-1171-6.4.280
Vitamins and Minerals
Vitamin C
Hemilä, H. Vitamin C and Infections.
Nutrients. 2017, 9, 339.
https://doi.org/10.3390/nu9040339
Vitamin C: IV Drips
Huang L, Wang L, Tan J, Liu H, Ni Y.
High-dose vitamin C intravenous infusion in the treatment of patients with COVID-19: A protocol for systematic review and meta-analysis.
Medicine (Baltimore). 2021 May 14;100(19):e25876.
https://dio.org/10.1097/MD.0000000000025876.
PMID: 34106642; PMCID: PMC8133047.
https://bit.ly/highdosevitamincintravenousinfusion
Vitamin D
McCullough PJ, Lehrer DS, Amend J.
Daily oral dosing of vitamin D3 using 5000 TO 50,000 international units a day in long-term hospitalized patients: Insights from a seven year experience.
The Journal of Steroid Biochemistry and Molecular Biology. 2019 May;189:228-239.
https://doi.org/10.1016/j.jsbmb.2018.12.010
Wimalawansa, S.J.
Physiological Basis for Using Vitamin D to Improve Health.
Biomedicines 2023,11, 1542.
https://doi.org/10.3390/biomedicines11061542
Sugar
Gillespie, Kerri M., Kemps Eva, White, Melanie J, and Bartlett Selena E.
The Impact of Free Sugar on Human Health — A Narrative Review. 2023
Nutrients 15, no. 4: 889.
https://doi.org/10.3390/nu15040889
Jawhara, Samir.
Healthy Diet and Lifestyle Improve the Gut Microbiota and Help Combat Fungal Infection.
Microorganisms11, 2023. no. 6: 1556.
https://doi.org/10.3390/microorganisms11061556
Probiotics
Kechagia M, Basoulis D, Konstantopoulou S, Dimitriadi D, Gyftopoulou K, Skarmoutsou N, Fakiri EM.
Health Benefits of Probiotics: A Review.
ISRN Nutr. 2013 Jan 2;2013:481651.
PMID: 24959545; PMCID: PMC404528
https://doi.org/10.5402/2013/481651
Maftei, Nicoleta-Maricica, Cosmin Raducu Raileanu, Alexia Anastasia Balta, Lenuta Ambrose, Monica Boev, Denisa Batîr Marin, and Elena Lacramioara Lisa.
The Potential Impact of Probiotics on Human Health: An Update on Their Health-Promoting Properties. 2024
Microorganisms 12, no. 2: 234.
https://doi.org/10.3390/microorganisms12020234
Echinacea
Sachin A Shah PharmD, Stephen Sander PharmD, C Michael White PharmD, Mike Rinaldi PharmD, Dr Craig I Coleman PharmD
Evaluation of echinacea for the prevention and treatment of the common cold: a meta-analysis
Lancet. Infectious Diseases 2007;7:473-80.
https://doi.org/10.1016/S1473-3099(07)70160-3 https://bit.ly/thelancetevaluationofechinacea
Organic and Seasonal
Ajmer Singh Grewal, Ashish Singla, Pradeep Kamboj, Jagdeep Singh Dua
Pesticide Residues in Food Grains, Vegetables and Fruits: A Hazard to Human Health Publish Date. 2017-03-20
Journal of Medicinal Chemistry and Toxicology
https://www.ommegaonline.org/article-details/Pesticide-Residues-in-Food-Grains-Vegetables-and-Fruits-A-Hazard-to-Human-Health/1355#REFERENCES
Rosca M., Cozma, P. and Hlihor, R.M.,
Environmental and human impacts of the toxic pesticides use in agriculture: a review.
Proc. Rom. Acad., Series B, 2023, 25(3), p. 185–191
https://acad.ro/sectii2002/proceedingsChemistry/doc2023-3/Art4MihaelaRosca.pdf
NOURISH
Food Combining
Dasriya, V.L., Samtiya, M., Ranveer, S., Dhillon, H.S., Devi, N., Sharma, V., Nikam, P., Puniya, M., Chaudhary, P., Chaudhary, V., Behare, P.V., Dhewa, T., Vemuri, R., Raposo, A., Puniya, D.V., Khedkar, G.D., Vishweswaraiah, R.H., Vij, S., Alarifi, S.N., Han, H. and Puniya, A.K.
Modulation of gut-microbiota through probiotics and dietary interventions to improve host health. 2024
Journal of Science and Food Agriculture published by John Wiley & Sons Ltd on behalf of Society of Chemical Industry.
https://doi.org/10.1002/jsfa.13370
Hydration
Maureen Twiddy, Jeanette M. Rotchell Evangelos Danopoulos
Microplastic contamination of drinking water: A systematic review. Published: July 31, 2020
https://doi.org/10.1371/journal.pone.0236838 Plos One: https://dx.plos.org/10.1371/journal.pone.0236838
Wee, S.Y., Aris, A.Z., Yusoff, F.M. et al.
Occurrence of multiclass endocrine disrupting compounds in a drinking water supply system and associated risks.
Sci Rep 10, 17755 (2020).
https://doi.org/10.1038/s41598-020-74061-5
Li Lin1 Haoran Yang1 Xiaocang Xu2 Front.
Effects of Water Pollution on Human Health and Disease Heterogeneity:A Review.
Environ. Sci., Sec. Water and Wastewater Management 30 June 2022
Volume 10 – 2022
https://doi.org/10.3389/fenvs.2022.880246 https://www.frontiersin.org/articles/10.3389/fenvs.2022.880246/full
Chemical Clear Out
Panico A, Serio F, Bagordo F, Grassi T, Idolo A, DE Giorgi M, Guido M, Congedo M, DE Donno
A. Skin safety and health prevention: an overview of chemicals in cosmetic products.
J Prev Med Hyg. 2019 Mar 29;60(1):E50-E57.
https://doi.org/10.15167/2421-4248/jpmh2019.60.1.1080
Radin D, Hayssen G, Emoto M, Kizu T.
Double-blind test of the effects of distant intention on water crystal formation.
Explore (NY). 2006 Sep-Oct; 2(5):408-11.
https://doi.org/10.1016/j.explore.2006.06.004 PMID: 16979104. https://waterjournal.org
Earthing
Oschman JL, Chevalier G, Brown R.
The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases.
J Inflamm Res. 2015 Mar 24;8:83-96.
https://doi.org/10.2147/JIR.S69656. PMID: 25848315; PMCID: PMC4378297.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/
Journalling
Jeremy Sutton PhD
5 Benefits of Journaling for Mental Health.
Positive Psychology 14 May 2018 modified 4 October 2023
https://positivepsychology.com/benefits-of-journaling
Reflection App
Top Evidence-Based Benefits of Journaling for Mental Health.
December 27, 2022
https://www.reflection.app/blog/benefits-of-journaling
Baikie KA, Wilhelm K.
Emotional and physical health benefits of expressive writing.
Advances in Psychiatric Treatment. 2005;11(5):338-346.
https://doi.org/10.1192/apt.11.5.338
Peng, H., Ma, J., Hu, J., & Gan, Y. (2024).
Association of daily stress with daily anxiety and depression: Roles of self-affirmation and positive attention bias.
European Journal of Health Psychology, 31(1), 16–27.
https://doi.org/10.1027/2512-8442/a000140
SUPPORT
Aromatherapy
Thangaleela, Subramanian, Bhagavathi Sundaram Sivamaruthi, Periyanaina Kesika, Muruganantham Bharathi, Wipada Kunaviktikul, Areewan Klunklin, Chatnithit Chanthapoon, and Chaiyavat Chaiyasut.
Essential Oils, Phytoncides, Aromachology and Aromatherapy—A Review.
Applied Sciences 12, 2022. no. 9: 4495.
https://doi.org/10.3390/app12094495
Aćimović, M., 2021.
Essential oils: Inhalation Aromatherapy— A Comprehensive Review.
J. Agron. Technol. Eng. Manag, 4, pp.547-557.
https://www.researchgate.net/profile/Milica-Acimovic/publication/349485550_Essential_Oils_Inhalation_Aromatherapy_-A_Comprehensive_Review/links/6032d264a6fdcc37a84249c8/Essential-Oils-Inhalation-Aromatherapy-A-Comprehensive-Review.pdf
Passos, N.N, Campanelli, S. E; Silva C.R da; França R.C, da S; Nelson I.C. A. de S. R.
Psychological and Neurophysiological Effects of Inhaled Aromatherapy.
Research, Society and Development, [S. l.], v. 11, n. 14, p. e442111436361, 2022.
https://doi.org/10.33448/rsd-v11i14.36361.
Maddocks W.
Aromatherapy in Nursing and Midwifery Practice: A Scoping Review of Published Studies Since 2005.
Journal of Holistic Nursing. 2023;41(1):62-89.
https://doi.org/10.1177/08980101221078736
Reflexology
Cai, Deng-Chuan, Ching-Yun Chen, and Ting-Yun Lo. 2023.
Foot Reflexology: Recent Research Trends and Prospects.
Healthcare 11, no. 1: 9.
https://doi.org/10.3390/healthcare11010009
Huang H-C, Chen K-H, Kuo S-F, Chen I-H.
Can foot reflexology be a complementary therapy for sleep disturbances? Evidence appraisal through a meta-analysis of randomized controlled trials.
J Adv Nurs. 2021; 77: 1683–1697.
https://doi.org/10.1111/jan.14699
Bach Flower Remedies
Porcar-Castell C, Esmel-Esmel N.
The effect of Bach flower remedies on quality of life and sleep in hospital professionals during the Covid-19 pandemic.
TMR Integr Nurs. 2021;5(6):195–202.
https://doi.org/10.53388/TMRIN2021195202
Araújo Rocha M, Galvão Queiroz C, Gurgel Dos Santos KV, Dos Santos Dantas JK, Matias de Araujo SC, Ozorio Dutra SV, Vieira Dantas D, Neves Dantas RA.
Bach Flower Remedies as Complementary Therapies in Health Care: A Scope Review.
Holist Nurs Pract. 2022 Nov-Dec 01;36(6):E64-E71.
doi.org/10.1097/HNP.0000000000000552
PMID: 36255345.
Counselling
Sam J. Cooley, Ceri R. Jones, Arabella Kurtz, Noelle Robertson;
‘Into the Wild’: A meta-synthesis of talking therapy in natural outdoor spaces.
Clinical Psychology Review,Volume 77, 2020, 101841, ISSN 0272-7358,
https://doi.org/10.1016/j.cpr.2020.101841.
https://www.sciencedirect.com/science/article/pii/S0272735820300295
Alison Brettle, Brettle Innovations
Psychological therapies for depression A summary of the evidence.
Prepared for BACP November 2012
Psychological therapies for depression: A summary of the evidence 2012 (pdf 0.3MB)
Reiki
McManus DE.
Reiki Is Better Than Placebo and Has Broad Potential as a Complementary Health Therapy.
Journal of Evidence - Based Complementary & Alternative Medicine. 2017;22(4):1051-1057.
https://doi.org/10.1177/2156587217728644
Vanchenko, A. (2020).
Positive impact of recreational techniques for the self-healing of the body.
Estudos de Psicologia (Campinas), 37, e190082.
http://dx.doi.org/10.1590/1982-0275202037e190082
COCOON
Ditch the News
Szabo, A., Hopkinson, K.L.
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, 57–62 (2007).
https://doi.org/10.1007/BF03004169
Peace and Quiet
Melona C Deguma, Charisma G Lumayag, Mary Anne C Villaganas, Niña Rozanne T Delos Reyes, Jabin J Deguma,
From anxious loneliness to meditation: a mental health self-care strategy to cope with the COVID-19 pandemic.
Journal of Public Health, Volume 44, Issue 3, September 2022, Pages e402 e403
https://doi.org/10.1093/pubmed/fdab257
Bedtime Ritual
Lynch AM, Jarvis CI, DeBellis RJ, Morin AK.
State of the Art Reviews: Nonpharmacologic Approaches for the Treatment of Insomnia. American
Journal of Lifestyle Medicine. 2007;1(4):274-282
https://doi.org/10.1177/1559827607301397
Electronics/ Electro Magnetic Frequency EMF
Lear, R & Rees, C. (2025).
Safety of Wireless Technologies: The Scientific View.
10.13140/RG.2.2.18625.06242
Levitt BB, Lai HC, Manville AM.
Effects of non-ionizing electromagnetic fields on flora and fauna, Part 2 impacts: how species interact with natural and man-made EMF.
Rev Environ Health. (2021) https://doi.org/10.1515/reveh-2021-0050
Yakymenko, I., Tsybulin, O., Sidorik, E., Henshel, D., Kyrylenko, O., & Kyrylenko, S. (2016).
Oxidative mechanisms of biological activity of low-intensity radiofrequency radiation.
Electromagnetic Biology and Medicine, 35(2), 186–202.
https://doi.org/10.3109/15368378.2015.1043557
Carpenter David O, Bandara Priyanka
Planetary electromagnetic pollution: it is time to assess its impact.
The Lancet Planetary Health: Volume 2, Issue E512-E514, December 2018
https://doi.org/10.1016/S2542-5196(18)30221-3
An array of scientific articles and referenced research can be found on
https://www.GBloc.co.uk https://www.gbloc.co.uk/post/recent-science-on-wireless-radiation.
CREATE
Shift the Focus
Kim, S. (2010).
A Story of a Healing Relationship: The Person-Centered Approach in Expressive Arts Therapy.
Journal of Creativity in Mental Health, 5(1), 93–98.
https://doi.org/10.1080/15401381003627350
Vision On
Connellan, K. (2019).
Dreaming, Healing and Imaginative Arts. Practice (1st ed.). Routledge.
https://doi.org/10.4324/9781315199344
Darewych, O. H., & Riedel Bowers, N. (2018).
Positive arts interventions: creative clinical tools promoting psychological well-being.
International Journal of Art Therapy, 23(2), 62–69.
https://doi.org/10.1080/17454832.2017.1378241
Colour Spectrum
Mantzio Michail, Giannou Kyriaki, (2018)
When Did Coloring Books Become Mindful? Exploring the Effectiveness of a Novel Method of Mindfulness-Guided Instructions for Coloring Books to Increase Mindfulness and Decrease Anxiety Front. Psychol., 30 January 2018 Sec. Cognition Volume 9 – 2018
https://doi.org/10.3389/fpsyg.2018.00056
Ashlock, L. E., Miller-Perrin, C., & Krumrei-Mancuso, E. (2018).
The Effectiveness of Structured Coloring Activities for Anxiety Reduction.
Art Therapy, 35(4), 195–201
https://doi.org/10.1080/07421656.2018.1540823
Elevate your Vibe
Jensen A, Bonde L.
The Use of Arts Interventions for Mental Health and Wellbeing in Health Settings.
Perspectives in Public Health. 2018;138(4):209-214.
https://doi.org/10.1177/1757913918772602
MOVE
Affirm Up
Stephan, E., & Sedikides, C. (2024).
Mental Time Travel as Self-Affirmation.
Personality and Social Psychology Review, 28(2), 181-208.
https://doi.org/10.1177/10888683231203143
Calm your Nerves
Bentley, Tanya G. K., Gina D’Andrea-Penna, Marina Rakic, Nick Arce, Michelle LaFaille, Rachel Berman, Katie Cooley, and Preston Sprimont. 2023.
Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature.
Brain Sciences 13, no. 12: 1612.
https://doi.org/10.3390/brainsci13121612
Feel the Sphere
Easwaran, K., Gopalasingam, Y., Green, D. D., Lach, V., Melnyk, J. A., Wan, C., & Bartlett, D. J. (2021).
Effectiveness of Tai Chi for health promotion for adults with health conditions: a scoping review of Meta-analyses.
Disability and Rehabilitation, 43(21), 2978–2989.
https://doi.org/10.1080/09638288.2020.1725916
Ching Lan, Ssu-Yuan Chen, Jin-Shin Lai, Alice May-Kuen Wong,
Tai Chi Chuan in Medicine and Health Promotion.
Evidence-Based Complementary and Alternative Medicine, vol. 2013, Article ID 502131, 17 pages, 2013.
https://doi.org/10.1155/2013/502131
Shake it Out
Klein, Penelope, George Picard, Joseph Baumgarden, and Roger Schneider. 2017.
Meditative Movement, Energetic, and Physical Analyses of Three Qigong Exercises: Unification of Eastern and Western Mechanistic Exercise Theory.
Medicines 4, no. 4: 69.
https://doi.org/10.3390/medicines4040069
Letter It Go
Francis ME, Pennebaker JW.
Putting Stress into Words: The Impact of Writing on Physiological, Absentee, and Self-Reported Emotional Well-Being Measures.
American Journal of Health Promotion. 1992;6(4):280-287. doi:10.4278/0890-1171-6.4.280
https://doi.org/10.4278/0890-1171-6.4.280