5 minučių terapija

by Sarah Crosby, Laura Stašaitytė (Translator)

Psichoterapeutas jūsų kišenėje.

Kas aš esu? Ką reiškia frazė „būk savimi"? Kaip tapti autentiškam? Tai sudėtingi klausimai, į kuriuos šioje itin praktiškoje knygoje padės atsakyti garsi psichoterapeutė Sarah Crosby. Ši knyga – savęs pažinimo kelionė, joje rasite pratimų, užduočių, klausimų apmąstymams ir pavyzdžių, kaip žingsnis po žingsnio tapti savo gyvenimo režisieriumi. Atrasti ir kurti save – mūsų pačių pasirinkimais grįsta kelionė.

Knygoje pateikta informacija aiški ir glausta – skaityti ją galite dalimis arba paskyriui. Čia rasite įžvalgų ir idėjų, kurios padrąsins, paguos ir palaikys apmąstant ne visada lengvus dalykus. Nesvarbu, ar knygą skaitysite retsykiais, ar gilinsitės kasdien, ji pastūmės užmegzti artimesnius ryšius, paskatins saugumo jausmą, suteiks vidinių ir išorinių jėgų.

Knyga pravers, jei:

•smalsu geriau pažinti save,
•jaučiate sumaištį, trūksta aiškumo,
•norite pasijusti geriau,
•nežinote, ko norite, o visi kiti ryžtingai juda pirmyn,
•trūksta laimės, pasitikėjimo savimi ir ramybės,
•įdomu sužinoti, kaip iš naujo save atrasti.

Genres: Nonfiction, Self Help, Psychology, Mental Health, Mental Illness, Health, Personal Development

210 pages, Hardcover

Published January 1, 2022

Reviews

[Chandra]

2021 Reading Challenge Week 32: Discovered on Social Media

I read a little quip somewhere recently that said something like "Spend less time reading self-help books and more time implementing what you learn from them." Just like actual therapy, self-help books aren't magic. It's really easy to just read one, walk away, feel good for a few days, and then leave it all behind.

So, here's what I like about this particular book, and why I'm rating it 5 stars. This is a book that invites the reader to interact and actually do the work that you do in therapy. It's quite honestly the next best thing to actual face-to-face therapy. And really, while on the face of it, the idea of 'five minute therapy' might seem a little pointless; the truth is that if we all spent about that time each day doing a little bit of mental health hygiene, I think we'd all be just a little better off.

Last year I started following a lot of therapist accounts on social media. Sarah Crosby's was one of about five that consistently delivers really solid, meaningful content. She comes off as genuine, wise, and compassionate. But she also has the credentials and evidence-based knowledge to back it all up.

[Louise]

Amazing book, so well written, such an easy read & loads of take home points. It's a book that will stay with me, and I've underlined points I need to work on. Well done Sarah 🥰🥰

[Ugnė]

Man atrodo, kad bus naudinga tiems, kas jau užtektinai prisiskaitė apie ribas, rūpestį savimi ir vidinį vaiką, o dabar norėtų kažką daryti (beje, čia viena iš tų knygų, kur vidinis vaikas ir darbas su juo visai normaliai ir be pūkų ir debesų aprašomas). Gausu pratimų/patarimų, žemas slenkstis (skirti tik 5 minutes kasdien daug kam bus įmanoma) ir aiški kalba tikrai bus naudinga, ir visgi - specialisto, jei tokio reikia, konsultacijos nepakeis.

Svarbu - knygos šriftas tikrai labai smulkus.

[Maggie]

This is an amazing book! It is written in a very compassionate and comprehensible way and made me feel that I am on a journey together with the author and not just left alone with my issues. She includes various practical approaches and examples, something I often miss in other self-help books. This book touches on many things I want to work on and I will use it as a companion to get back to whenever I struggle with mental health.
I definitely recommend this to anyone who is having issues or supporting a loved one, as it will help understand both themselves and each other better.

[Diana Eke]

Practical tips for a wide audience. A couple of helpful quotes:

- noticing and naming our emotions can bridge the gap between what we're thinking and what we're feeling. (...) 'I am feeling this' allows you to recognise that you are not exclusively that emotion and gives you space to observe the feeling rather than be it. (...)the emotions you are feeling are temporary
- anything rhat diminishes our spirit has the potential to erode our sense of self (I am wrong vs I have done sth wrong)

On triggers:
-if you're human, there's not another person alive who won't trigger you
-Am I reacting to what is happening or what I fear will happen?
-am i reacting to what has been said or a story that I've attached to what has been said?

There are many helpful tips on various topics like these. Some chapters are more helpful than others. Since I don't fully agree with everything, 3⭐

[AdiTurbo]

An excellent accompaniment to therapy. I found it very helpful in reminding me of important points discussed in therapy, and it helped through some difficult trigger moments. Concise, no-bullshit, based on the latest research in the field of schema therapy - a truly effective kind of therapy that actually helps, relatively quickly. I read a digital copy and then ordered a paper one to have next to me and mark passages in so I can come back to them easily whenever I need to. I'm hoping the author provides us with further books of the kind, I'll be following.

[Thaiana]

I finished this book months ago but forgot to update. And wow, the reading experience was incredible, it was like being in a therapy session, with the book taking on the role of the therapist

[Claire Kennelly]

Superb book! Couldn't recommend it enough.

[Brittaney]

This book is AMAZING! I would recommend it to anyone and everyone. I found the author through IG and really enjoyed her short but relevant content. The book is designed similarly, with lots of prompts to pause, reflect and journal through your experiences. The book is very inclusive to those who have experienced either little "t" or big "T" trauma. It reviews relevant psychotherapy theory and strategies but in a way that doesn't make you want to cringe (so many terms like: self care, boundaries etc. are becoming common social media buzz words). This book helps you to reframe thoughts/ experiences and provides a wide variety of actionable strategies so you can apply those that are most relevant to you. This is honestly the BEST self-help book I have read in YEARS! 100/10 would recommend it! Thank you, Sarah Crosby for the fantastic book!

[Rajul]

I confess I was intrigued by the title of this book and the only reason I picked it up.

Of course therapy can never be completed in 5 minutes but if you take 5 minutes of your life every day to heal yourself, it will definitely work.

Call it pocket book therapy or bite sized wisdom, the book is actually helpful. It is not at all patronizing but is compassionate instead and you get a feeling that finally there is someone who understands you. There are plenty of easy to do exercises outlined for various issues. I particularly liked the chapter on triggers (I am trying to work on my anger / intolerance management) and I found it beneficial.

Hope you find the book beneficial too!

[Hollie]

This book was recommended to me and I'm so thankful it was. It introduced me to a way of thinking I didn't see possible. While it is no miracle cure for mental health, its an insight into aspects of relationships and types of attachments I knew nothing about. I had a few lightbulb moments during this book, where something clicked, and I finally started to understand why I feel the way I do when it comes to certain situations and relationships. It's a great little pocket therapist. Thank you Sarah 😊

[Mayad Tarabey]

I picked up this book during a time when I wanted something reflective but not overwhelming. Sometimes self-help books feel like homework with those long chapters, heavy theory, things you’re “supposed” to fix about yourself. This one felt different. It’s built around short reflections and exercises that you can read in just a few minutes, which makes it feel less intimidating and more like a gentle check-in with yourself.

What I appreciated most is that Crosby doesn’t pretend five minutes can magically solve your problems. The idea is more about building the habit of pausing and noticing what’s going on inside you such as your emotions, reactions, patterns in relationships, and the way you talk to yourself. The book touches on topics like attachment styles, boundaries, emotional triggers, and self-compassion, but it explains them in a way that feels approachable rather than clinical.

I also liked how interactive the book is. Instead of just reading page after page of advice, you’re constantly invited to reflect: Why did that situation upset you? What are you actually feeling right now? What might you need in this moment? Those small questions end up being surprisingly powerful. Even when the exercises seem simple, they encourage a kind of honesty with yourself that’s not always easy to practice.

Another thing I enjoyed is the tone. The book feels compassionate and understanding rather than preachy. Crosby writes like someone who knows that people are complicated and that healing isn’t linear. There’s a quiet reminder throughout the book that it’s okay to take things slowly and that self-awareness is something you build over time.

That said, this isn’t the kind of book that will completely transform your life overnight. If someone is looking for deep psychological analysis or a step-by-step therapy program, they might find it a bit light. But I don’t think that’s really the point. It’s more like a small toolkit you can return to whenever you need a moment of reflection. And I will be doing so!

Overall, it’s thoughtful, accessible, and comforting without trying too hard to be life-changing. It’s the kind of book you keep nearby and open when you need a little clarity or a reminder to slow down and check in with yourself. And the kind of book that I will carry around with me whenever I go.

[Aimée Bell]

A handy little book that covers loads of worthwhile topics. Therapy really changed my life so I'm always open to continuing the work now my sessions have finished! The chapters are really easy to follow and have lots of little tasks and areas where you can journal or think about your own life. This is one of those books that after you've read it you could easily revisit it when you needed to. 4 stars!

[Annie Paige]

Set out into key areas of self-improvement that are broken down into bite sized chunks without medical jargon and ways to understand and digest

Not sure what the ‘five minute’ part means as each section (for me) was 30 minutes, which I read as one chapter a day.

Recommend for people who aren’t interested in knowing the science or psychology behind healing, and just want some *very* basic pointers towards self-improvement

[Andreas Konstantinou]

Five minute therapy is a heart-warming, soul-calming book from psychotherapist Sarah Crosby. The book feels and (in audio version) sounds like the words of a caring friend, who asks you the right questions to help you find your true, authentic self, set boundaries, repair (or quit) relationships, and throw your negative self-talk out of the window. Particularly the chapter on setting boundaries is liberating, like taking a weight off your tired shoulders.

[Eugenia Botnarenco]

I think this is a genuine book. I’m not usually a big fan of physical books, but this one is just so good that I could easily read and enjoy it.

The content is great and easy to understand. You’ll also find exercises there to help you understand your feelings and thoughts, start knowing yourself, and train your abilities.

Excellent book! I recommend it to anyone who needs support in understanding themselves and is trying to find that support within! 5 stars.
For sure I will reread it!

[Nazifa Tabassum]

I adored this. Sarah Crosby is a therapist who writes with so much insight and compassion. This book is a wonderful pocket therapist, with very important definitions and helpful mental exercises - and I know I will keep coming back to it for re-reads.

[Karen]

Great book, easy to dip in and out of. I really like the way it flowed almost like having your own personal therapist. Really liked the summing up of each chapter and it gives a really good week by week therapy session. I will be referring to it on an ongoing basis.

[Lucie Kosová]

Well, not sure if I gained anything. But these advices are, I believe, pretty harmless. So if these advices wouldn´t help, these advices certainly wouldn´t hurt (exception: people after trauma - but it´s mentioned in the book, so it´s ok).

[Deniz]

It is quite a good start book to have an overall idea about basics in psychotherapy with simple and efficient explanations and tools for everyone. But if you have already read enough books about psychology, this may not be for you.

[Lisa Crosby]

An excellent book I highly recommend 🙌🙌

[Ellen Erasmus-Morton]

Competently read by the author, this was a gentle therapy session with some great take-aways.

[Rachel O'Sullivan]

Highly recommend this book, so well written and thought out excellent advice and guidance for personal growth. Does exactly what it says a pocket therapist. 5 stars

[Jean Jean]

I really enjoyed this book, it is well written, straight to the point and filled with wisdom. As a therapist and as a person on a healing journey I truly recommend this book.

[Ethereal Amorist]

An amazing and thought provoking book! Its a must read for everyone despite their mental health situation.

[Teona Mango]

An extremely helpful self-help book that actually gives you tasks and guidelines on what to do. Highly recommend it!

[Athanasia]

Fantastic book! Maybe a workbook is in the works;) or more please! Like a series.

[Inês Simões]

Through this amazing book, Sarah shows how it is possible for everyone to feel more confidant, calm and happy. I'll definitely revisit this book many times. Very easy to read.

[Tara]

Very informative, intuitive and in great bite size chunks for easy reading on distracting days!

[annika]

paras self help/psykologinen kirja ikinä ja oikeest hyödyllinen