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

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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. 


Review

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".

So many of us realize we’re feeling flat, low or even struggling, and contentment seems out of grasp.

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

About the Author

Dr Emma Cotterill is a chartered clinical psychologist with over 15 years of experience working in the NHS and privately. She is dedicated to supporting individuals experiencing mental health difficulties and their families, with specialist experience in supporting parents and mothers, and exploring issues of grief, loss and trauma. She is passionate about developing thriving mental health and wellbeing for body and mind. She uses an individualized integrative therapy approach, drawing on CBT, ACT, CFT, EMDR, systemic approaches and mindfulness. Dr Emma is a therapist, writer, supervisor and trainer.

Dr Tara Quinn-Cirillo is an HCPC Registered Counselling Psychologist and Associate Fellow of The British Psychological Society. She has more than 20 years of clinical experience in mental health, neurodivergence, disability and human behaviour. She is the Founder and Director of The Conversation Starter Project CIC, which is a grassroots community project tackling emotional health. Tara is an accomplished broadcaster and media expert globally and the host of The Adversity Psychologist podcast. She has been involved in many innovative collaborations with health and wellbeing platforms, with the aim of bringing high-quality mental health knowledge to the public.

Review:

5.0 out of 5

100.00% of customers are satisfied

5.0 out of 5 stars A Significant and Original Contribution to Mental Health and Well-Being

M.F. · 6 October 2024

This excellent book brings a much-needed professional contribution to the literature of Mental Health, being co-authored by two qualified and regulated psychologists with a wealth of technical knowledge and practical experience in the field of Mental Health. The emphasis is on a series of Micro Gains, small, manageable easy-to-perform steps that readers can incorporate into their daily lives, but which can make a significant difference to their well-being. Each Micro Gain focuses on a particular aspect of Mental Health such as Mindfulness, Breathing and Sleep, but also often-overlooked aspects such as Social Connections, Emotions, and Thought Processes. The layout of sections means the book is very easy to navigate, but the underlying psychology and clinical acumen of the authors ensures that the text is never simplistic. It is refreshing to see the empathic and caring approach of the authors so very evident throughout the text, and it is a measure of their professionalism that readers are always offered advice about consulting a healthcare professional should they require further help. A list of Useful Resources is appended, as is a list of References. Mental Health Micro Gains will be a source of comfort and help, not only to readers experiencing Mental Health issues, but as an aid to preventing such issues in the first place. I commend the authors for their foresight in writing it, and am pleased to highly recommend this book.

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

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Product origin: United Kingdom

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