Mental Health Micro-gains
50 Small Actions That Will Make a Big Difference to Your Wellbeing
Emma Cotterill author Tara Quinn-Cirillo author
Format:Paperback
Publisher:Trigger Publishing
Published:1st Oct '24
Should be back in stock very soon
Using the sports psychology concept of marginal gains, this book gives you 50 five-minute, easy-to-implement strategies that build to make a big difference to your wellbeing.
Want to make a big difference to your mental health by making small, manageable changes over time?
In Mental Health Microgains, psychologists Dr Emma Cotterill and Dr Tara Quinn-Cirillo bring you 50 easy-to-implement strategies that each take a maximum of five minutes to add to your daily routine. Using the sports psychology concept of marginal gains – small improvements that lead to big results – these quick strategies build up to make microgains to your wellbeing as you slowly incorporate more and more of them into your life.
The 50 strategies span a range of psychological approaches – from Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT), to trauma-based approaches and gratitude – and fall under one of ten themes:
- Mindfulness
- Breathing and grounding
- Compassion
- Sleep and rest
- Social connection
- Movement
- Purposeful action
- Emotions
- Thoughts
- Taking care of you
Each microgain is presented with clear directions and evidence-based advice from Dr Cotterill and Dr Quinn-Cirillo. Combining the authors’ clinical experience with insights from psychological theory, you’ll gain knowledge and skills that can be used to improve your wellbeing for life – one small step at a time.
You know that much-used phrase, “Every journey starts with that first step”? This is a doable, down-to-earth guide, helping you to get to grips with that nagging feeling that, when it comes to your mental health and wellbeing, something is slightly “off".
Let’s be clear – nobody “bounces back”! It’s the small, manageable things we tweak that eventually add up to feeling more connected. Dr Tara and Dr Emma do a fantastic job of giving you the tools to get back on track… step by step.
– Trisha Goddard, TV presenter
A strong voice for mental health... this book offers simple, effective strategies!
– Colin Murray, TV presenter
When life is crazy busy, the last thing you need is a whole book to read to help you cope – who has the time? That's why this book is so useful. It is perfect for dipping in and out of, is easy to read, and therefore simple to implement. It has such a warm and relatable tone, with clear explanations and sensible suggestions for how to take things forward.
The beauty of the book is that you can just start with whatever peaks your interest. It is not necessary to read it from beginning to end; instead, you can tune in to what you might be drawn to on any particular day, depending on your need in the moment. A great bedside table companion with handy reminders and helpful ideas all in one place. There's likely to be something for everyone!
– Dr Clare Napier, psychologist
This was exactly the book I needed now, although wish I'd had it decades ago. Thank you for this. Such a wonderful guide to finding a more relaxed life.
– Amazon reader review
Recommended reading – Action Mental Health's Book Week NI 2024
ISBN: 9781837960767
Dimensions: unknown
Weight: unknown
224 pages