Walking on Sunshine: 52 Small Steps to Happiness

by Rachel Kelly

A compact, accessible, life-changing book, internationally bestselling Walking on Sunshine offers fifty-two tips and tools (one for each week of the year) to increase your happiness year-round and help you manage the mood-altering pressures of everyday life.
In the form of weekly journal entries over the course of a year, journalist and mental health activist Rachel Kelly shares the fifty-two strategies that have helped her cope with depression and anxiety and maintain a calm, happy lifestyle. There s no complicated program involved, no overhaul of your current way of just simple shortcuts to lighter, more conscious living tangible rituals you can use to care for your body and mind. In the pages of this engaging, user-friendly book, you ll find breathing techniques, poetry, prayer, philosophical nuggets, and meditations, all of them lovely, gentle suggestions designed to bring more ease and equanimity into your daily life.
Whether you re going through a particularly emotional time or you re just trying to figure out how to achieve balance and moderate your reactions to conflict, there's something for everyone in this encouraging, comforting book. Written in the candid, conversational style of a good friend and accompanied by delightful cartoon illustrations, Walking on Sunshine is a portable, supportive companion that will see you through your ups and downs."

Genres: Self Help, Nonfiction, Mental Health, Memoir, Health, Psychology, Essays

282 pages, Hardcover

Published April 19, 2017

Reviews

[Lavinia · Rating 2 out of 5]

got fooled by a pretty cover

[Ardina Alth Mora · Rating 3 out of 5]

"I've made so many mistakes, and I've learned so much, I'm thinking of making some more."__page.62
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☘️Selain awalnya aku tertarik karena covernya, judulnya”Walking On Sunshine - 52 Small Steps To Happiness” sudah membuat aku penasaran. Buku ini adalah journal mingguan sepanjang tahun yang dibagi menjadi empat musim; apa yang telah berhasil dilakukan dan dilewati penulis yang sedang mengalami depresi sampai dia bisa pulih.
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☘️Ketika membaca buku ini aku merasa membutuhkan beberapa tips yang akan aku coba terapkan pada diri sendiri. Dan beberapa Langkah -langkah dalam buku ini yang terlihat sederhana tetapi sangat sulit dilakukan oleh kita pada saat ini karena kita mungkin terlalu disibukkan dengan pekerjaan dan berbagai tekanan dalam keseharian kita. Pada hal langkah-langkah sederhana ini sangat membantu kita termasuk merilekskan diri dan pikiran kita, membuat kita merasa lebih bahagia menjalani keseharian.
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☘️Langkah-langkah kecil yang terkadang tanpa kita sadari bisa memberi perubahan positif pada diri kita dan orang lain. Dan disini Rachel Kelly menunjukkan kepada kita bagaimana ketika kita sendirian, tetapi kita bisa melakukan sesuatu untuk tetap merasa bahagia.

[Luce · Rating 2 out of 5]

2 1/2 stars. one or two new ideas in there but the rest of the 52 were predictable.

[Shanna · Rating 4 out of 5]

This isn't the kind of book I normally pick up; it looks like a gift book, the kind you'd keep on a coffee table. I only got it because it was assigned to me in a program my kids are doing. I have to say, I liked it! It's simple, short, written from the perspective of a woman who's battled depression. Though it's designed to be read a chapter a week for a year (and divided seasonally), I read it in one sitting. Most of the tips won't shock you. We all know getting outside, meditating, eating healthy, avoiding depressants, spending less time on phones is beneficial for mental health, but, I don't know, I appreciated the reminders. I'm thinking of sending a copy to a friend who's going through a rough time. While it's hard to read a lengthy book when you're in darkness, reading a few paragraphs here and there can be just the thing--and the paragraphs in this book are short enough to feel doable wherever you are.

[Wanis :D · Rating 3 out of 5]

Contrary to the tilte, no this book does not make me happier but its interesting how much things you can see clearly in the helps by the idea of others. This book might not solve everything but atleast it helps me to put things in perspective

[Aiza Idris (biblio_mom) · Rating 3 out of 5]

Rachel’s first book that I read is Black Rainbow. Its about her journey through depression and was written in memoir format. It was so good and I love her writings. When I saw this book listed on Big Bad Wolf, I know I had to get it and I am glad that I did. Eventhough its nothing much, but it is something.

Walking On Sunshine contains 52 small steps to happiness and honestly, they are practical and easy to be practiced. She also included comforting poetry given that she personally loves reading them while recovering from depressions.

Here’s some of my takeaways :
- Negative thinking can become automatic, but so can positive thinking if we actively make a habit of paying more attention to the good than the bad.
- Be mindful of the words you say, especially in disagreements with others. Use phrases such as ‘I might be wrong, but you might be right’. It lowers down the tempo for a calmer, more reasonable exchange of views with the other person.
-Think of three positive things that happened that day. Write them down in a notebook or journal because the act is helpful to focus on mental health rather than on mental illness.

Overall, if you need simple, on-the-go kind of reads to help you go through depressions especially in early stages, I would recommend this.

[Crystal Siebenaler · Rating 4 out of 5]

This was a quick read with lots of simple reminders on how to keep a happy disposition.

[Sheri · Rating 4 out of 5]

Walking on Sunshine, by British author Rachel Kelly, is a quick, easy read that is not really intended to be read through all at once. In a similar vein to Jon Cousins’ Nudge Your Way to Happiness, Walking on Sunshine provides bite-sized ideas for increasing happiness. In this case the happiness prescriptions are delivered one week at a time for one year, instead of one day at a time for one month, as was the case in Cousins’ book.

Kelly organized this book by seasons, beginning with spring, loosely defined as March, April and May. Personally, this organizational calendar did not appeal, for two primary reasons. The main one stems from one of my own happiness struggles—self-diagnosed Seasonal Affective Disorder. Just seeing the word “Autumn,” although less depressing than its alternative, “Fall,” causes me to feel heaviness in my body. In a book intended to promote happiness, that feels counterproductive. I recognize that is my own issue, and others may not have the same visceral reaction to the season that I do. The second reason that I would prefer a different structure is that it seems somewhat potentially difficult for someone to pick up the book and start at the “right” week, since the weeks are numbered, but begin with March, not January. Maybe there is no real “right” way to use the book, but for those of us who like order and logic, this feels a bit unnerving.

Those minor criticisms aside, I really like Kelly’s message, which, like Cousins’, is essentially that we have some power to help ourselves when we are feeling down. It does not always have to involve prescription medication or weekly therapy (although those things may have their places). Proactively brightening our own spirits can be as simple as a self-administered relaxation exercise, connecting with a beloved animal companion or volunteering for a worthwhile cause.
As someone who reads a lot of positive psychology and has made significant conscious effort to boost my own mood in a variety of ways, Kelly’s simple, accessible suggestions resonate with me. She makes references to poetry in several places. While it is not poetry, specifically, that centers me, words are extremely important to my mood management. My collections of quotes are some of my most powerful happiness boosts. Kelly seems to find some of her strongest boosts in poetry.
I recommend this book for its simplicity and accessibility. There is nothing Kelly suggests that can be harmful, and her easy-to-implement strategies may be just the spirit boosts someone needs.

[Marie · Rating 4 out of 5]

Turn control into curiosity. Every time I find myself bossing around others, I ask myself why. I should not impose my own agenda on those around me and dictate how the world should be run, rather I should receive the world as it is.

One way to relieve tension is to incorporate a mindful activity into my busy day. You can perform your activity whenever you feel frazzled to bring your mind back to the present moment.

Avoid all screens one hour before bed.

Embrace the new day.

Think positive.

Chose a habit that is embedded into your schedule and then link a new habit to it.

Find exercise that you enjoy.

Minutes come one at a time. Never in my whole life will I have to deal with more than the next sixty seconds at one time.

Fail better next time.

Every delay was a chance to be present rather than impatient.

The simple act of smiling can make you feel happier.

Unwind.

Depending on one another can bring us closer together and strengthen the bonds between us.

Human beings, not human doings.

Life your hand to your face and press a finger against one side of your nose. Then just breathe through the other nostril. By halving the rate at which you breathe, your lower your blood pressure and trigger the body's relaxation response. and enter a state of deep physical rest.

I check in with myself to see if I am Hungry, Angry, Lonely or Tired. I pause to tend to my physical and emotional well being before I doing anything impulsive.

Each week I take a break from one well established habit. Habit releasers stop me from living on automatic pilot.

Meditation is essential to becoming more conscious and living more mindfully, which means accepting whatever is happening in the moment.

[Theresa · Rating 4 out of 5]

Written as weekly journal entries over the course of the year, the author shares what has worked for her. Fifty-two do-able tips and ideas categorized by season, on how to be thankful.

The author talks about gratitude as a way of life. And how making the effort can actually change your entire life, and the lives of those around you. This is a look into what works for the author, to get through the everyday ups and downs that life throws at you.

I enjoyed the intimate look into her diary and saw similarities between the both of us. The author has been through depression and recovered from it, as I have. We both believe in making the effort to live happy in spite of it. I've learned through the years, that the little things makes the biggest difference. This book illustrates this philosophy so beautifully.

If you struggle with mental health issues, I recommend this book. It will help lift your mind from the negative things and help you to see the positive that is going on as well.

I received this book free from the publisher. All opinions are 100% my own.

[Kay · Rating 3 out of 5]

Favorite passages:

p. 4 "Control is closely linked to anxiety. I usually try to tell others what to do as a response to feeling insecure myself, and, yes, ironically, out of control. And so now every time I find myself bossing around others, I ask myself why. I've found I'm typically imposing my own agenda on those around me and dictating how I feel the world should run, rather than receiving the world as it is.

"The much more relaxing option may be to stop, breathe, and turn control into curiosity. Why, I wonder, do I want others to come and help me tidy up? What are my motives? The answer is that I'm feeling unsettled. I want to enforce a sense of order on my surroundings so I feel calmer on the inside."


p. 40 "I crave the deep oblivious sleep that Shakespeare called 'the balm of hurt minds.'"


p. 62 "I've made so many mistakes, and I've learned so much, I'm thinking of making some more."


p. 75 "...I have a long pattern of seeking acceptance and approval. What seems to calm me is to acknowledge that the more I accept myself, the less likely I am to crave the praise of others."


p. 102 "Perfection is an illusion, but the pursuit of it is real and can have damaging consequences. Beware too of perfectionism's close friends: an all-or-nothing approach; workaholism; fear of failure; and being overly sensitive to the judgment of others."


p. 110 "For the growing good of the world is partly dependent on unhistoric acts; and that things are not so ill with you and me as they might have been, is half owing to the number who have lived faithfully a hidden life, and rest in unvisited tombs." Quoted from Middlemarch by George Eliot

[Kim Tong Lim · Rating 4 out of 5]

One great thing about living within walking distance from the public library is that you can pick up any book you fancy. I read less of self-help or inspirational books in recent times. This book Walking on Sunshine – 52 Small Steps to Happiness by Rachel Kelly caught my attention. It is a handy book with 52 ways to achieve personal happiness as practised by Rachel Kelly. It is structured into 52 weeks of four seasons set in UK.

What made this title appealing to me was that the author went through a period of depression and therefore I was interested in how she copes with her life to achieve happiness for herself. It is intimate and she has the courage to share her journey in this stressful work and family environment we all live in.

The coping strategies are ways I could identify with. Stay grounded in the present and when the going gets tough, do some breathing exercises, meditate or go for a walk in the park or nature reserve, amongst other ways. Get your mind off these stressful situations for a while!

I heard a recent talk and this was what I gather:

"Human nature is such that we like to take out a past problem into the Present Table and then look at it, study it and dwell into it constantly. We can get into a loop without knowing how to extract ourselves out of it. We lost the present!"

We need coping strategies. We need spouses and close friends to be by our sides to get us out of the bind, someone who understands and be a pillar of support. Rachel Kelly shows us how, when even we are alone, we could do something to stay happy and not get sucked into the past and the future.

[Jessica Macdonald · Rating 3 out of 5]

When I opened this book, gifted to me when I was 16 by my at-the-time best friend’s grandma, I was greeted by the phrase ‘I know you will do so well through life, you know you can’ inscribed in gold glitter gel pen. This took me back to when I first received this book, and very much felt it was ‘hippie shit’ (probably an exact quote)

Upon reading this, I discovered:
1.) Just how much the world has internalised ‘wellness culture’ in the past decade
2.) Just how much I have internalised wellness culture in the past decade

The 52 tips I considered ‘hippie shit’ are now just par for the course for anybody wanting to improve their wellbeing (meditative breathing, mindfulness and habit stacking to name a few). At the time, this book was probably full of new magic, however now it just blends into the background of every other wellness book out there. Still a cute little read though - loved the cartoons!

[Annette · Rating 2 out of 5]

When I pick up a book like this, I hope to learn something new. However, the book was just things someone would learn after going to counseling for a few months. It would be a good introduction for someone who has never practiced mindfulness or worked on developing good coping skills. However, I wouldn't recommend this to anyone with major depression because it was pretty superficial and naive. It's more for someone who is having a bad week. I'd hoped it would dig deeper since the author says in the introduction that she has struggled with depression.

There were a few poems in it, and the chapters read like poetry analysis papers I wrote when I was an undergraduate, which is not a compliment. I also really disliked the illustrations- they're that 80s style newspaper illustration and they're incredibly cheesy.

[Adriana · Rating 2 out of 5]

A handy, easy-to-read book with fifty two tips to lead the reader towards a more positive life. The writer shares in the book ideas that are supposed to help one with increasing their happiness and way of living. She shares the knowledge that is supposed to help with overcoming sadness and depression, anxiety and stress. She shares with the reader philosophical thoughts and advises, breathing exercises and meditation exercises.

The book for me did not stand out from the other self help book I have read. In addition, she was very limited with facts, everything I found in the book was familiar to me. Nevertheless, the book was pleasant to read and will definitely be useful to anyone who is just starting their adventure with psychological books. It is very easy to maintain and the exercises in it are also very easy to do.

[Ian Mapp · Rating 1 out of 5]

Another book read one week at a time throughout 2024.

On completion, I dont think I have ever read a book that's more personal to the author. It purports to be small steps to happiness? Who's?

Each chapter is only a couple of pages.

After details on proboitics, habit releasing, we come to a bobbins chapter about alcohol. Here we go, I thought, I know what this is going to be. Yet the gist of the chapter is how she doesnt drink, kind of wishes she did but finds it easy to abstain. How on earth is this going to help anyone else in the world?

I jotted in my diary the subjects covered with a positive, neutral or negative as to whether I got any value from it. 18 Good Ideas, 12 Neutral and 22 of no use. This has surprised me a little. I could go back and alter my rating but there is little to back up anything in terms of more information, action plans and so on.

[Marissa Macias · Rating 4 out of 5]

Woah! I did not expect such a small overall rating.

I really appreciated this book and what it had to provide as little tid bits. I didn't feel overwhelmed as with other self-help books. I could freely put down the book after just one chapter and feel rejuvenated enough to wait until the next day to read.

The insight, though sometimes child-like or known-to-all, were great reminders on things we forget to just let go as we get older. I am excited to see how much I would have applied in a few years when I inevitably undergo some heinous event that will force me to reread how to be happier.

Bookstagram: @marissasatheneum

[JR_❤️_books · Rating 2 out of 5]

I honestly did not get the purpose of this book. Or perhaps the issue here is that it says nothing new.
Some parts clearly are diary entries slightly adjusted and improved to make chapters out of them.
It's a tiny book and most pages are filled with only a drawing, so it is an easy read that can be done in 1 hour or so. But I still feel it comes after author's personal diary and should have stayed so.
Whereas I liked the idea of giving one advice per week throughout the year, in practice what I got is a list of suggestions and activities that often seem to apply to no one else but the author.

[Tanya · Rating 2 out of 5]

This is a book one can read in a day. It fits a challenge for me of reading a book with song lyrics in the title. This book reaffirmed why I love baking and introduced me to some selected poetry. But I was actually more interested to check out the books referred to in the appendix for more in depth information about a few of the topics. It feels like listening to a companion, but I don’t want to hear 52 tips of how she is improving her life and dealing with a history of depression—it required me to take it in small doses.

[Barbara · Rating 3 out of 5]

Inspirational. HALT (stop) are you hungry angry lonely tired? To calm yourself close one nostril with your finger and only breathe through the other nostril. If anything (relationships work projects, etc.) is 60 per cent then your doing well. Sit in meditation for 20 minutes every day unless you're too busy - then sit for an hour.

[Mrs J Wood · Rating 5 out of 5]

Great read loved the simple 52 small steps and made perfect sense in this chaotic world

Great read loved how she explains things in her own words loved it
The book is a great took to mindfulness and not preaching at all but simple steps that made you think about your own way of being in the here and now.

[Anna Patricia · Rating 5 out of 5]

"Reculer pour mieux sauter is the French phrase for it – step back in order to leap higher."

Quick and inspiring read! It's full of simple yet helpful tips on how to be merry! Here's to having brighter days.

"You are a child of the universe, no less than the trees and the stars; you have a right to be here."

[Hannah Rokhsaz]

This book is cute and does emphasize the importance of finding the beauty in your everyday life, no matter how big or small. I did not rate this book because it is essentially someone's diary during a trying part of their life. I don't feel the need to rate someone's personal experience and coping mechanisms. It's not really written as a memoir, so I won't qualify it as one.

[Lizzie · Rating 3 out of 5]

Walking on Sunshine offers readers bite-sized pieces of advice for each week of the year to help to gently guide you to happiness.

Whilst not all of the advice offered in this book were my 'cup-of-tea', it contains plenty of golden nuggets that make it well worth the read. Moreover, Rachel Kelly's soothing narrative voice with which she delivers her guidance was not only engaging but also somewhat comforting. Reading Walking on Sunshine was like having an old friend confide with you about all their troubles in their life. In this way, Rachel manages to make you feel as if you are not alone.

I will be recommending Walking on Sunshine in the future.

[Fidelis Eka Satriastanti · Rating 5 out of 5]

Totally worth it. And, even if I am aware of these steps, it is refreshing that others feel them too.

It means that "okay, I am on the right track" and "oh Thank God, I am not the only one".

The book is not ambitious but just simple and practical.

Happy reading, good people!

[Swaathi Sundaramurugan · Rating 5 out of 5]

The book was simple and easy to read. Though the content in the book is widely known, it's always helpful to recall the values. I'm going through a hard time and this book reminded me how to navigate life during these difficult phases. It made me more hopeful. So, it definitely served my purpose.

[Skye · Rating 1 out of 5]

This book just didn't make sense to me. I found it hard to follow and just overwhelmingly uninteresting. Out of the 52 small steps, only 2 of them really jumped out at me and felt relate-able.

[Wendy · Rating 3 out of 5]

I like to read books like this on a regular basis to keep these concepts fresh in my mind.

[Laurianne · Rating 2 out of 5]

Nothing really new... a lot of the advice is predictable

[Laura · Rating 5 out of 5]

Excellent.. wonderful... take what you need... leave the rest.