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The Transformative Power of Ten Minutes

What if 10 minutes a day mattered for your overall health, well-being, and ability to experience greater ease and joy through your life? Would you make this time for yourself? In this practical, hands-on book, clinical psychologist Beth Kurland shares her knowledge and expertise gained from over 20 years of experience, and shows you how 10 minutes a day can transform your life. Integrating key findings from multiple fields of psychology and neuroscience, Dr. Kurland uses concise explanations and clear examples to guide you through daily practices that teach you how to implement the many tools she offers. This book, with its accompanying worksheets and audios, is not just meant to be read, it is meant to be put to use in your life to bring about lasting change. Designed for the lay person who may not have the time to read many of the other longer and more in-depth self-help books on the market, or who may be looking for a concrete way to implement the ideas from other self-help books, this book is designed to have the biggest impact in the shortest amount of time by offering daily mind-body exercises, based on the latest psychological research and neuroscience, to help readers rewire their minds toward greater well-being. The practical exercises are designed to be helpful in the work place, at home, in relationships, and in one's personal life. Each week's chapter begins with a goal and intention highlighting the stress management skill that is being taught, followed by insights as to why this goal is important or relevant. Following this are seven daily mind-body exercises using multiple modalities, designed to get new neural pathways to fire, to help wire-in that particular skill. After each exercise is a specific example, showing how that exercise can be applied and how it is relevant in one's life. There is an accompanying worksheet for each day's practice, (also available online) making it easy for readers to track what they have noticed each day and to help them become more accountable for following through with each exercise. At the end of each chapter there is a meditation/visualization exercise to help integrate the material from that chapter. A writing exercise encompassing a short affirmation that readers can reflect on daily, and a summary of key take-away points concludes each chapter. This book helps people make significant positive changes in their lives, one day at a time, through short, daily exercises utilizing principles from Mindfulness, Positive Psychology, Cognitive-Behavioral Psychology, and Acceptance and Commitment Therapy.
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"The experience of stress has become a major part of most, if not all, of our lives. Not surprisingly, ongoing stress has a major impact on our emotional and physical well-being, on our relationships with others, on our performance in school or work, and on our sense of contentment. Dr. Beth Kurland has written a very informative, reader-friendly book outlining a practical approach for managing stress and cultivating positive emotions. The strategies she proposes are realistic and ones we can all embrace. Dr. Kurland's appreciation of and empathy for the difficulties we all face in implementing lifestyle changes, as well as her encouragement for making these changes, are evident on every page of her impressive book. This book will serve as a wonderful resource to be read and re-read as we all strive to lead more resilient lives."-Robert Brooks, Ph.D., Faculty (part-time), Harvard Medical School, Co-author, The Power of Resilience: Achieving Balance, Confidence, and Personal Strength in Your Life "Dr. Kurland has mastered the art and science of using psychology for personal transformation. In a world where stress is a mainstay, Kurland eloquently lays out a path to making high impact behavioral changes to cultivate well-being. Her voice, worksheets, and every day examples provide us with just the right dose of inspiration that fits within even the busiest of schedules. This is a low investment, high return program that will be an asset to classrooms, therapy rooms, and everyone's bookshelf." -Dr. Kristen Lee, Ed.D., LICSW, Behavioral Science Professor, Northeastern University, Author of Reset: Make the Most of Your Stress, Motivational Book of 2015 Winner "'I don't have time to be mindful!' We've heard about the impact that stress can have on our physical, psychological and social well-being. We've also heard that there are techniques we can use to help reduce that impact. Dr. Kurland provides an informative and interactive plan to learn these techniques and integrate them into each day. With useful information, paper and pencil activities and audio guidance, this book can be an extremely useful tool as we cultivate well-being and make the transformation from 'stressed out' to a place of personal wellness." -Carol Dolan, Ph.D., Clinical Associate Professor, Boston University School of Public Health "Beth has put together such a well rounded resource on living mindfully, managing the day-to-day stresses of busy life and developing healthy habits. This is an easy-to-follow, clearly laid out path that will be of great benefit to any who are fortunate enough to take up its invitation. Bite-size, realistic tasks are offered to the reader that progressively build on each other and hold the potential to transform your life, from struggle to well-being and joy." -Kellie Edwards, Psychologist & Mindfulness Teacher "Despite all of the self-help books that are available today, almost none offer practically useful tools that can be used by the average reader, and even fewer are based on our knowledge of what actually works from scientific research. The Transformative Power of Ten Minutes is an exception to both. The advice and exercises provided in this book can be trusted because they come from work that has proven effective. And they can be used because Dr. Kurland has presented them in a way that pretty much anyone can understand and act on. Following the steps in this book is an excellent way to reduce your stress, improve your life, and help fight depression, anxiety, relationship problems, and the other difficulties we experience in today's world." -Paul Block, Ph.D., Clinical Psychologist, VP for consulting, OPEN MINDS

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