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A Year to Change Your Mind: Ideas from the Therapy Room to Help You Live Better

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From the tendency to lack motivation in January and to experience red-hot anger in the heat of August, to the weight of expectation associated with that back-to-school feeling in September and the pressure to enjoy the December holiday season, we're shown recognisable features of behaviour over the course of the year. Values exploration: Reflect on your core values and how they align with your daily actions and decisions. By breaking down the main principles into actionable checklists, you can easily incorporate the book's recommendations into your daily routine. Remember that change takes time, and progress may be gradual, but with dedication and consistent practice, you can improve your mental health and lead a more fulfilling life. Cognitive reframing: Whenever you encounter a negative thought, consciously challenge and reframe it into a more positive or balanced perspective.

Side note: I don't understand why this book isn't more popular/talked about/has more ratings on Goodreads? If you feel a bit off-kilter but not quite bad enough to spend hundreds of pounds on therapy, Maddox’s tips and tricks from the consulting room could be for you. Flexibility exercises: Practice adapting to changes in your daily routine to enhance cognitive flexibility. We keep niggling over mildly aggravating thoughts as if trying to solve a maths problem whose solution seems slightly beyond reach. Not only do the book’s modest claims make it likable, but the fact that it isn’t trying to sell you some pumped-up, perfect version of yourself has the effect of making it seem trustworthy too.Consistent sleep schedule: Establish a regular sleep-wake cycle by going to bed and waking up at the same time each day. Gratitude expression: Regularly express gratitude towards your friends and family for their support and kindness. Boundaries: Establish healthy boundaries to protect your mental wellbeing and maintain balanced relationships. She self-discloses, but not too much – just enough to let you know that the person behind all the sensible advice has had a hard time too.

Supportive self-talk: Provide yourself with the support and encouragement you would offer a friend in challenging times. Having said that, sometimes it’s extremely helpful to be reminded what a “sensible person” might make of any given question. Healthy lifestyle: Prioritize a balanced diet, regular exercise, and adequate sleep to build resilience against stress. The book provides readers with a structured year-long program, incorporating evidence-based principles and practices to transform their mental health.

Stress-reducing activities: Develop a list of activities that help you unwind and relax, such as reading, taking a bath, or spending time in nature. Psychology underpins everything we do, determining the decisions we make, the relationships we build, the roles we play and the places we live, and our behaviour is further influenced by the changing seasons, encouraging many of us to fall into unhelpful patterns again and again each year.

The guiding principle is that clinical psychology isn’t just for fixing dysfunctional situations; you can also use it to improve functional ones. She alludes to the hardcore problems she confronts in her work with young people in hospital settings, not to set up an us-and-them hierarchy of suffering, but to show what we can learn from people who face serious battles with their inner and outer circumstances. Helpful strategies from therapy are presented as ways to cope with every-day issues or to improve life in general, and examples are given to better understand how these strategies can help us.A Year to Change Your Mind was written during the pandemic and is suffused with an air of staying calm while the world is having a freakout. Gratitude rituals: Develop gratitude rituals, such as saying grace before meals or expressing gratitude before bedtime. I listened to the audiobook read by the author which helped increase the impact of her personal/professional journey and the examples given. Daily purpose reminders: Create visual cues or reminders of your purpose and place them in prominent locations.

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