Mental Health Microgains: 50 Small Actions That Will Make a Big Difference to Your Wellbeing

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.