Referencias de Real Self Love

11 mar

9 min de lectura

Actualizado: 4 oct

¡Hola!

💛 Si llegaste aquí desde el QR de Real Self Love, bienvenidx.

Es un libro ligero de leer, perooo serio en el fondo: todo lo que encuentras está respaldado por la ciencia. Cada ejercicio y cada idea del libro tiene detrás referencias basadas en evidencia: terapia cognitivo-conductual, ACT, DBT, mindfulness, autocompasión y estudios sobre autoestima, sueño, hábitos y relaciones.

Aquí te dejo las fuentes que inspiraron cada paso, por si quieres profundizar o nomás echarle un ojo 🤓📚 Cuando existe versión en español, la encuentras entre corchetes.

Ojo: leer ayuda muchísimo, pero no sustituye la terapia. Si algo de lo que trabajaste en el libro te movió, en Queridx Yo estamos para acompañarte 🌱

Introducción y Paso 1: Entender qué rollo con el amor propio

Branden, N. (1995). Los seis pilares de la autoestima. Paidós.
Baumeister, R. F., Campbell, J. D., Krueger, J. I., & Vohs, K. D. (2003). Does high self-esteem cause better performance, interpersonal success, happiness, or healthier lifestyles? Psychological Science in the Public Interest, 4(1), 1–44.
Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101.
Neff, K. (2012). Sé amable contigo mismo. Paidós.
Chapman, G. (1992). The five love languages. Northfield Publishing. [En español: Los cinco lenguajes del amor, Unilit.]
Harris, R. (2010). La trampa de la felicidad. Planeta.
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy: The process and practice of mindful change (2nd ed.). Guilford Press.
Orth, U., Robins, R. W., & Widaman, K. F. (2012). Life-span development of self-esteem and its effects on important life outcomes. Journal of Personality and Social Psychology, 102(6), 1271–1288.
Sowislo, J. F., & Orth, U. (2013). Does low self-esteem predict depression and anxiety? A meta-analysis of longitudinal studies. Psychological Bulletin, 139(1), 213–240.
Trzesniewski, K. H., Donnellan, M. B., Moffitt, T. E., Robins, R. W., Poulton, R., & Caspi, A. (2006). Low self-esteem during adolescence predicts poor health, criminal behavior, and limited economic prospects during adulthood. Developmental Psychology, 42(2), 381–390.

Paso 2: Entender qué me pasó y por qué no tengo

Fennell, M. J. V. (1997). Low self-esteem: A cognitive perspective. Behavioural and Cognitive Psychotherapy, 25(1), 1–26.
Fennell, M. (1999). Overcoming low self-esteem. Robinson.
Lim, L., Saulsman, L., & Nathan, P. (2005). Improving self-esteem. Centre for Clinical Interventions.
Beck, J. S. (2020). Cognitive behavior therapy: Basics and beyond (3rd ed.). Guilford Press.
Trzesniewski, K. H., Donnellan, M. B., & Robins, R. W. (2003). Stability of self-esteem across the life span. Journal of Personality and Social Psychology, 84(1), 205–220.
Bowlby, J. (1969). Attachment and loss: Vol. 1. Attachment. Basic Books.
Ainsworth, M. D. S., Blehar, M. C., Waters, E., & Wall, S. (1978). Patterns of attachment. Erlbaum.
Baumrind, D. (1966). Effects of authoritative parental control on child behavior. Child Development, 37(4), 887–907.
Rogers, C. R. (1959). A theory of therapy, personality, and interpersonal relationships. En S. Koch (Ed.), Psychology: A study of a science (Vol. 3, pp. 184–256). McGraw-Hill.
Assor, A., Roth, G., & Deci, E. L. (2004). The emotional costs of parents' conditional regard. Journal of Personality, 72(1), 47–88.
Crocker, J., & Wolfe, C. T. (2001). Contingencies of self-worth. Psychological Review, 108(3), 593–623.
Festinger, L. (1954). A theory of social comparison processes. Human Relations, 7(2), 117–140.
Felitti, V. J., Anda, R. F., Nordenberg, D., Williamson, D. F., Spitz, A. M., Edwards, V., Koss, M. P., & Marks, J. S. (1998). Relationship of childhood abuse and household dysfunction to many of the leading causes of death in adults: The Adverse Childhood Experiences (ACE) Study. American Journal of Preventive Medicine, 14(4), 245–258.
Ellis, A. (1962). Reason and emotion in psychotherapy. Lyle Stuart.
Ellis, A., & Harper, R. A. (1975). A new guide to rational living. Wilshire. [En español: Una nueva guía para una vida racional, Obelisco.]

Paso 3: Aprender a tener un diálogo interno amable

Ellis, A. (1962). Reason and emotion in psychotherapy. Lyle Stuart.
Beck, A. T. (1976). Cognitive therapy and the emotional disorders. International Universities Press.
Beck, J. S. (2020). Cognitive behavior therapy: Basics and beyond (3rd ed.). Guilford Press.
Burns, D. D. (1980). Feeling good: The new mood therapy. William Morrow. [En español: Sentirse bien, Paidós.]
McKay, M., Davis, M., & Fanning, P. (2011). Thoughts and feelings: Taking control of your moods and your life (4th ed.). New Harbinger.
Baumeister, R. F., Bratslavsky, E., Finkenauer, C., & Vohs, K. D. (2001). Bad is stronger than good. Review of General Psychology, 5(4), 323–370.
Gilbert, P. (2010). The compassionate mind. Constable.
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy (2nd ed.). Guilford Press.
Harris, R. (2019). ACT made simple (2nd ed.). New Harbinger.
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.
Dweck, C. S. (2006). Mindset: The new psychology of success. Random House.
Ries, E. (2011). The lean startup. Crown Business.
Covey, S. R. (1989). The 7 habits of highly effective people. Free Press.
Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410–421.
Willcox, G. (1982). The feeling wheel. Transactional Analysis Journal, 12(4), 274–276.
Neff, K. D. (2003). The development and validation of a scale to measure self-compassion. Self and Identity, 2(3), 223–250.

Paso 4: Reconocer mi valor

Schiraldi, G. R. (2016). The self-esteem workbook (2nd ed.). New Harbinger.
Crocker, J., & Wolfe, C. T. (2001). Contingencies of self-worth. Psychological Review, 108(3), 593–623.
Crocker, J., & Park, L. E. (2004). The costly pursuit of self-esteem. Psychological Bulletin, 130(3), 392–414.
Rogers, C. R. (1961). On becoming a person. Houghton Mifflin. [En español: El proceso de convertirse en persona, Paidós.]
Leary, M. R., & Baumeister, R. F. (2000). The nature and function of self-esteem: Sociometer theory. Advances in Experimental Social Psychology, 32, 1–62.
Vogel, E. A., Rose, J. P., Roberts, L. R., & Eckles, K. (2014). Social comparison, social media, and self-esteem. Psychology of Popular Media Culture, 3(4), 206–222.
Kasser, T., & Ryan, R. M. (1996). Further examining the American dream: Differential correlates of intrinsic and extrinsic goals. Personality and Social Psychology Bulletin, 22(3), 280–287.

Paso 5: Adoptar rutinas de autocuidado

Singh, B., Olds, T., Curtis, R., Dumuid, D., Virgara, R., Watson, A., et al. (2023). Effectiveness of physical activity interventions for improving depression, anxiety and distress: An overview of systematic reviews. British Journal of Sports Medicine, 57(18), 1203–1209.
Schuch, F. B., Vancampfort, D., Richards, J., Rosenbaum, S., Ward, P. B., & Stubbs, B. (2016). Exercise as a treatment for depression: A meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42–51.
World Health Organization. (2020). WHO guidelines on physical activity and sedentary behaviour. WHO.
Walker, M. (2017). Why we sleep. Scribner. [En español: Por qué dormimos, Capitán Swing.]
Yoo, S. S., Gujar, N., Hu, P., Jolesz, F. A., & Walker, M. P. (2007). The human emotional brain without sleep: A prefrontal amygdala disconnect. Current Biology, 17(20), R877–R878.
National Institute of Neurological Disorders and Stroke. (2022). Brain basics: Understanding sleep. NINDS.
Baglioni, C., Battagliese, G., Feige, B., Spiegelhalder, K., Nissen, C., Voderholzer, U., Lombardo, C., & Riemann, D. (2011). Insomnia as a predictor of depression: A meta-analytic evaluation of longitudinal epidemiological studies. Journal of Affective Disorders, 135(1–3), 10–19.
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.
Gardiner, C., Weakley, J., Burke, L. M., Fernandez, F., Johnston, R. D., Leota, J., et al. (2025). The effect of alcohol on subsequent sleep in healthy adults: A systematic review and meta-analysis. Sleep Medicine Reviews, 80, 102030.
Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS, 112(4), 1232–1237.
Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23–36.
Scullin, M. K., Krueger, M. L., Ballard, H. K., Pruett, N., & Bliwise, D. L. (2018). The effects of bedtime writing on difficulty falling asleep. Journal of Experimental Psychology: General, 147(1), 139–146.
Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology, 31(1), 14.
Watson, N. F., et al. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the AASM and Sleep Research Society. Sleep, 38(6), 843–844.
Gangwisch, J. E., Hale, L., Garcia, L., et al. (2015). High glycemic index diet as a risk factor for depression: Analyses from the Women's Health Initiative. American Journal of Clinical Nutrition, 102(2), 454–463.
Jacka, F. N., O'Neil, A., Opie, R., et al. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the "SMILES" trial). BMC Medicine, 15, 23.
Firth, J., Teasdale, S. B., Allott, K., et al. (2019). The efficacy and safety of nutrient supplements in the treatment of mental disorders: A meta-review of meta-analyses of randomized controlled trials. World Psychiatry, 18(3), 308–324.
Liao, Y., Xie, B., Zhang, H., et al. (2019). Efficacy of omega-3 PUFAs in depression: A meta-analysis. Translational Psychiatry, 9, 190.
Anglin, R. E. S., Samaan, Z., Walter, S. D., & McDonald, S. D. (2013). Vitamin D deficiency and depression in adults: Systematic review and meta-analysis. British Journal of Psychiatry, 202(2), 100–107.
Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress: A systematic review. Nutrients, 9(5), 429.
Harvard T.H. Chan School of Public Health. (2011). Healthy eating plate. Harvard University.
Secretaría de Salud. (2023). Guías alimentarias saludables y sostenibles para la población mexicana. Gobierno de México.
Tribole, E., & Resch, E. (2020). Intuitive eating (4th ed.). St. Martin's Essentials.
Lewinsohn, P. M. (1974). A behavioral approach to depression. En R. J. Friedman & M. M. Katz (Eds.), The psychology of depression (pp. 157–185). Wiley.
Martell, C. R., Addis, M. E., & Jacobson, N. S. (2001). Depression in context: Strategies for guided action. Norton.
Cuijpers, P., van Straten, A., & Warmerdam, L. (2007). Behavioral activation treatments of depression: A meta-analysis. Clinical Psychology Review, 27(3), 318–326.
Pressman, S. D., Matthews, K. A., Cohen, S., et al. (2009). Association of enjoyable leisure activities with psychological and physical well-being. Psychosomatic Medicine, 71(7), 725–732.
Clear, J. (2018). Atomic habits. Avery. [En español: Hábitos atómicos, Diana.]
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009.
Fogg, B. J. (2019). Tiny habits. Houghton Mifflin Harcourt.

Paso 6: Conectar conmigo y aceptarme como soy

Kabat-Zinn, J. (1990). Full catastrophe living. Delacorte. [En español: Vivir con plenitud las crisis, Kairós.]
Kabat-Zinn, J. (1994). Wherever you go, there you are. Hyperion.
Goldberg, S. B., Tucker, R. P., Greene, P. A., et al. (2018). Mindfulness-based interventions for psychiatric disorders: A systematic review and meta-analysis. Clinical Psychology Review, 59, 52–60.
Killingsworth, M. A., & Gilbert, D. T. (2010). A wandering mind is an unhappy mind. Science, 330(6006), 932.
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.
Rosenberg, M. B. (2003). Comunicación no violenta. Gran Aldea.
Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., et al. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity. Psychological Science, 18(5), 421–428.
Balban, M. Y., Neri, E., Kogon, M. M., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895.
Harris, R. (2019). ACT made simple (2nd ed.). New Harbinger.
Hayes, S. C. (2019). A liberated mind. Avery. [En español: Una mente liberada, Paidós.]
Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2012). Acceptance and commitment therapy (2nd ed.). Guilford Press.
Linehan, M. M. (1993). Cognitive-behavioral treatment of borderline personality disorder. Guilford Press.
Tylka, T. L., & Wood-Barcalow, N. L. (2015). What is and what is not positive body image? Body Image, 14, 118–129.
Alleva, J. M., Martijn, C., Van Breukelen, G. J. P., Jansen, A., & Karos, K. (2015). Expand Your Horizon: A programme that improves body image by training women to focus on body functionality. Body Image, 15, 81–89.
Gilbert, P. (2010). Compassion focused therapy. Routledge.
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.

Paso 7: Construir relaciones sanas con límites

Smith, M. J. (1975). When I say no, I feel guilty. Dial Press. [En español: Cuando digo no, me siento culpable, Debolsillo.]
Alberti, R. E., & Emmons, M. L. (2017). Your perfect right (10th ed.). New Harbinger.
Speed, B. C., Goldstein, B. L., & Goldfried, M. R. (2018). Assertiveness training: A forgotten evidence-based treatment. Clinical Psychology: Science and Practice, 25(1), e12216.
Cloud, H., & Townsend, J. (1992). Boundaries. Zondervan. [En español: Límites, Vida.]
Tawwab, N. G. (2021). Set boundaries, find peace. TarcherPerigee. [En español: Pon límites, encuentra la paz, Urano.]
Linehan, M. M. (1997). Validation and psychotherapy. En A. C. Bohart & L. S. Greenberg (Eds.), Empathy reconsidered (pp. 353–392). APA.
Linehan, M. M. (2015). DBT skills training manual (2nd ed.). Guilford Press.
Rosenberg, M. B. (2003). Comunicación no violenta. Gran Aldea.
Gottman, J. M., & Silver, N. (1999). The seven principles for making marriage work. Crown.
Bandura, A. (1977). Social learning theory. Prentice Hall.

Paso 8: Vivir en alineación

Harris, R. (2019). ACT made simple (2nd ed.). New Harbinger.
Polk, K. L., Schoendorff, B., Webster, M., & Olaz, F. O. (2016). The essential guide to the ACT Matrix. Context Press / New Harbinger.
Wood, A. M., Linley, P. A., Maltby, J., Baliousis, M., & Joseph, S. (2008). The authentic personality. Journal of Counseling Psychology, 55(3), 385–399.
Rogers, C. R. (1961). On becoming a person. Houghton Mifflin.
Brown, B. (2010). The gifts of imperfection. Hazelden. [En español: Los dones de la imperfección, Gaia.]
Andersen, H. C. (1837). El traje nuevo del emperador [Cuento].