心理健康微收益：50个小行动将会对你的福祉产生重大影响

English | October 1st, 2024 | ISBN: 1837960763 | 224 pages | True EPUB | 1.89 MB

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.

运用运动心理学中的边际收益概念，这本书为你提供50个五分钟就能实施的策略，逐步提升你的身心健康。 想要通过小而 manageable 的改变来改善心理健康，从而带来大的不同吗？ 在《心理微增益》一书中，心理学家艾玛·科特利尔（Dr. Emma Cotterill）和塔拉·奎因-齐里洛（Dr. Tara Quinn-Cirillo）向你展示了50个简单易行的策略。这些策略每天只需要花费最多五分钟的时间来加入你的日常生活。利用运动心理学中的边际收益概念——指那些微小的进步最终会带来显著结果——这50个小策略将逐步累积，从而帮助你在日常生活中积累微增益，改善身心健康。 50个策略涵盖了多种心理干预方法，如认知行为疗法（CBT）、接受与承诺疗法（ACT），创伤相关的方法和感恩法等，并根据10个主题进行分类： • 心灵训练 • 呼吸与重归正常 • 同情心 • 睡眠与休息 • 社交联系 • 运动 • 目的行动 • 情绪管理 • 思维方式 • 关照自己 每个微增益策略都包含艾玛和塔拉·科特利尔博士清晰的操作指导和基于证据的心理建议。通过将作者的专业临床经验和心理学理论洞察相结合，你可以获得适用于你一生的知识与技能来改善身心健康——一步一个脚印地开始吧。

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