Mental Health Micro-gains

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.