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

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Gratitude expression: Regularly express gratitude towards your friends and family for their support and kindness. Side note: I don't understand why this book isn't more popular/talked about/has more ratings on Goodreads? The audiobook is narrated by the author, who has a very soothing but rational sounding voice, which is also the tone of the book itself. I listened to the audiobook read by the author which helped increase the impact of her personal/professional journey and the examples given.

The book provides readers with a structured year-long program, incorporating evidence-based principles and practices to transform their mental health. Filled with practical advice gained from years of offering therapy as a clinical psychologist, Lucy offers insights into how we think, experience the world and other people in it, and make decisions – and some tools to help with those moments when life feels hard. Positive social circle: Surround yourself with positive and supportive individuals who uplift your spirits. Positive affirmations: Create a list of affirmations that focus on your strengths and repeat them daily to reinforce a positive self-image. 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.But the message we might also take away is that, while circumstances afford us at least the possibility of feeling good, we should be thankful – and not waste the opportunity.

We keep niggling over mildly aggravating thoughts as if trying to solve a maths problem whose solution seems slightly beyond reach.

Daily purpose reminders: Create visual cues or reminders of your purpose and place them in prominent locations. Empathetic listening: Practice active listening when others share their thoughts and feelings with you. Volunteer work: Participate in community service or volunteer work to foster compassion and a sense of purpose. Meaningful goals: Set specific, achievable goals that align with your values and contribute to your sense of purpose. 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.

Gratitude rituals: Develop gratitude rituals, such as saying grace before meals or expressing gratitude before bedtime. Some interesting learnings and cool facts eg (“ruminating” comes from cows chewing grass) in this comforting book, but I wasn’t particularly blown away by anything. It’s a good idea to try to do something about these things, however insignificant your efforts might feel. 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.We perhaps turn to psychology in the hope of being surprised out of the furrows in which our habitual thinking can get stuck. Empathy and understanding: Put yourself in the shoes of others to cultivate empathy and understanding, facilitating forgiveness. Normalize mental health conversations: Challenge stigmas by openly discussing mental health with friends, family, and colleagues.

Foster a supportive environment: Surround yourself with individuals who are understanding and empathetic towards mental health struggles.

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. Healthy lifestyle: Prioritize a balanced diet, regular exercise, and adequate sleep to build resilience against stress. Acts of kindness: Regularly engage in acts of kindness towards strangers, friends, family, or colleagues. Those who count themselves among the “worried well” probably already have the odd wise confidant to process ideas and feelings with, and are well versed in the notion that life inevitably has its ups and downs. 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.