Το Μικρό Βιβλίο Της Ηρεμίας

by Jessamy Hibberd

Life in the twenty-first century is tough - new technology, constant change, more choice and extra pressure all add to our stress levels. And when you're stressed or tired your insecurities increase - so breaking that cycle feels impossible. But help is at hand: this book will show you how to beat stress and become more positive, relaxed, and productive.

Dr Jessamy Hibberd and Jo Usmar draw on the latest cognitive behavioural therapy (CBT) research to show you how to develop coping strategies and learn practical techniques to deal with stress and anxiety quickly and effectively. From reducing worry and boosting energy to breathing and mindfulness techniques, this helpful little book will make your life more serene, stress-free and fulfilled.

Genres: Nonfiction, Self Help, Personal Growth, Psychology, Mental Health

188 pages, Paperback

First published January 2, 2014

About the author

Dr Jessamy is a chartered clinical psychologist, author and mother of three. She lives in Hove by the sea and loves spending time on the beach with her family, as well as cycling in the South Downs.

In her books Dr Jessamy explores what’s really going on beneath the surface of our everyday lives, writing about the thoughts and feelings we all have - but don’t always say out loud.

Through expert advice and real-life examples from her clinic, Dr Jessamy will help you understand yourself better and most importantly teach you the strategies and techniques to feel your best more of the time. Drawing on more than twenty years of clinical experience – as well as her personal experience of trying to navigate life (and frequently falling short).

Jessamy's motto is: 'What we do every day makes the biggest difference. It’s small steps that lead to the greatest changes.' Something she puts in to practice (you guessed it) every day. She shared this message, as well as her personal and professional experience of how to find happiness, in her TEDx talk ‘Adventure of a Lifetime.’

For more on Dr Jessamy, you can visit her website: https://www.drjessamy.com
Or follow her @DrJessamy on YouTube, Instagram and TikTok

You can watch her TedX talk here: https://www.ted.com/talks/jessamy_hib...

Reviews

[❀Aimee❀ Just one more page... · Rating 5 out of 5]

Stressed?


All my life I've always been the detail-oriented, over-achieving, what-if-scenario-replaying girl.



It can be exhausting. It might be part of the reason I've always liked books - an escape from life issues, distraction, and you don't have to interact with anyone.


I searched all over for books that would help. While the books made sense, I couldn't quite move the advice from head to heart. I could tell myself that worry did no good, but that didn't stop my body from betraying me. Any counselor/psychologist I saw never told me anything I hadn't already read about.


I finally realized that a low dose anti-anxiety med really helped me. I also found a good psychologist who actually had a couple of new perspectives for me that led to some "ah-ha!" moments.

I wish I had this book when I was really struggling.

It is filled with actually worthwhile (and simple) activities to work through your thought processes (it uses cognitive behavioral therapy). That being said, the authors do note that some people may need to see a professional and/or seek medication. No matter what combination you need to achieve well-being, this book will be valuable.

Onward to a calmer, less-anxious, new you!



I received a free digital copy from Netgalley in exchange for an honest review.

[Deniz Cem Önduygu · Rating 4 out of 5]

It took too long to finish because I was able to read it only in moments of high anxiety – in normal times, reading it was making me anxious because the book asks you to remember and log and analyze stressful events in your life for various exercises. So I restricted my interaction with it with moments when I was already anxious for some reason – already up for the battle.

I recommend this book to people suffering from anxiety. It hasn't transformed me altogether (yet) but I've adopted some of the dozens of insights and techniques it offers that work for me really well. I believe you can find many others in there that work for you.

[m2hozone · Rating 3 out of 5]

كمترشخصى پيداخواهيدكرد،كه زندگى او سرتاسرآرامش و ثبات باشد ...
همه ى ما در دوران زندگى خود شاهد تغييراتى بوديم،همچنان هستيم وصدالبته خواهيم بود!
لحظه هايى به رنگ آرامش ويابرعكس،لحظه هايى كه خبرى از آرامش نيست!
اين مطلب،مختص لحظاتى هست كه مادربين فشارهاى زندگى دست و پاميزنيم.
گاهى اين فشارها از بيرون سرچشمه مى گيرند اما قريب به اتفاق اكثراين فشارها و استرس ها منشأ درونى دارند.
به تبع وجود اين فشارها ما احساسات ناخوشايندى را احساس خواهيم كرد:عرق كردن،تمركز نداشتن،بى قرار بودن و...
اما در برخى موارد در اوج اين بى حالى ممكنه اين انرژى منفى وارد ارتباطاتتمون با ديگران بشه و اين حال بد رو منتقل كنيم:كج خلقى با ديگران؛تند خو بودن با ديگران و...
كجاى اين كار ايراد داره؟
وقتيكه ما ندونيم در چه احساسى غرق هستيم وبايدالان چه كارى انجام بديم؛مسبب اين خواهد شد كه نگرش و احساس منفى در ما بمونه و يا حتى لحظه ممكنه به شدتش هم اضافه بشه!!!
اين كتاب به ما كمك ميكنه كه راه حل و روش هايى رو براى خودمون دست و پا كنيم تا از شرايط بد و استرس زائى كه هستيم،رها بشيم و تغييرات مثبتى در زندگى خود ايجاد كنيم!
همچنين اين كتاب جز كتاب هاى خوديارى هستش،بدين صورت كه براى خواننده آزمون و تمريناتى رو گذاشته كه اگر بهشون عمل كنيم به حال خوبى دست پيدا خواهيم كرد!
شايد اين فكر به ذهنتون خطور كنه،كه:آيا روش هايى كه در اختيارمون ميذاره،مطمئن و خوب هستند؟
بايد خدمتون عرض كنم:بله!!
اين كتاب براساس يكى از اصول معتبر درمانى در حوزه اضطراب،استرس و افسردگى نوشته شده،به عنوان: رفتار درمانىِ شناختى (سى بى تى) - CBT :
(Cognitive Behavioural Therapy)
پس جاى نگرانى نيست !!!

[Anya · Rating 5 out of 5]

Da li je pomoglo? To ćemo još videti 😂 Knjiga kao knjiga je edukativnog karaktera i verujem da može nekom da pomogne

[Maryam Alhamar · Rating 4 out of 5]

كتاب مختلف عن الكتب المعتادة في تنمية الذات
بعد عرض أساليب إدارة التوتر والاسترخاء ومواجهة الخوف وعدم الانزعاج

في الفصول الأخيرة يقيمون مشاعر القارئ، يختبرون إرادته، ليطبق ما جاء وتتحسن حالته مع القلق والتوتر
الكتاب جميل خفيف يستحق القراءة مفيد لمن يعاني من القلق بشكل مبالغ فيه

[Angie Salama · Rating 5 out of 5]

It has great strategies, though u need to get them work on your own. But it gives u enough direction

[Rebecca_harley · Rating 4 out of 5]

Really helpful for me personally, maybe not everyone's cup of tea though. Would still definitely recommend it to anyone who often feels angry or stressed.

[nilay · Rating 4 out of 5]

If you already read so much this kind of books, you can find this as a cliché. If not, you find so much zen-living tricks, healthy foods and living balance etc.

[بيّان | Bayan · Rating 4 out of 5]

5/5

[Anas · Rating 5 out of 5]

Really good book it will you to practice mindfulness
And it gives tips and what to do &what not to do , to be mindful..

[Julio Prado · Rating 4 out of 5]

Fácil lectura, aunado con una práctica de meditación Vipassana, puede traer grandes beneficios al ayudar a identificar las emociones antes de que se vuelvan sufrimiento.

[Laurence Little · Rating 5 out of 5]

Good practical and realistic guidance

Well worth a read and undertaking some of the practical procedures. Some really good practical suggestions that I feel would be useful to anyone wishing to have an overall more calm approach to the inevitable trials and tribulations of living a non calm life.

[Searchingthemeaningoflife Greece · Rating 5 out of 5]

[...]Αν σκέφτεστε πάντοτε αρνητικά, τότε θα συμπεριφέρεστε και αρνητικά. Πρόκειται για μια αυτοεκπληρούμενη προφητεία. Ξαναγράψτε την ιστορία με θετική έκβαση. Θα αισθάνεστε πιο αισιόδοξοι κι αυτό θα σας κάνει να συμπεριφέρεστε πιο θετικά. Άρα θα έχετε πολύ καλύτερες προοπτικές να επηρεάσετε τα γεγονότα με θετικό τρόπο.
[...]

[Jermaine Ng · Rating 3 out of 5]

The book was ok, pretty scientifically based since it used CBT as the modality to work on reframing and habit formation. Parts of the book has pretty hmm strong/informal ways of addressing topics which I wasn’t too comfortable with but overall ok book to kick start our journey to calming ourselves

Bias note: More comfortable with mindfulness practices

[Mai Abu-Naji · Rating 3 out of 5]

الكتاب جميل
لسببين أني اكتشفت اني دون وعي مني -خلال الأوقات الصعبة التي مررت بها ومحاولتي للخروج منها- قد استخدمت الكثير من الطرق المذكورة في الكتاب.
وبالطبع لن أنكر أبدًا فعالية هذه الطرق ♡⁩
والسبب الثاني اني ومن خلال هذه الكتاب وجدت وعلى الأقل تعريف لبعض المشاكل لدي وبالتالي لن استطيع ان انكرها وسأجد حلول لها.

[Carol Last · Rating 4 out of 5]

Estoy agradecida conmigo misma por darme la oportunidad de leer este libro. Contiene muchos buenos consejos para relajarnos, y no importa si los he leído antes, pues, puestos aquí y en el estilo de las autoras, me hacen sentido por primera vez. Con seguridad, voy a releerlo.

[shahadblossoms · Rating 3 out of 5]

Tacky title aside, this book was beneficial. I appreciate that it was written and researched by an actual clinical psychologist who knows a thing or two about anxiety. The tips helped calming me down.

[Mohammad Alamri · Rating 5 out of 5]

كتاب رائع للا شخاص اصحاب القلق المفرط يقدم نصائح واستراتيجيات عمليه لتغير الافكار والسيطره عليها والتعامل معها بطرق مختلفه كتاب صغير الحجم كبير بالفائده انصح بقرائته اكثر من مره وتطبيق استراتيجياته لكي تأخذ الفائده منه كامله

[DANA · Rating 4 out of 5]

مفيد وعملي

[Aimen Tan · Rating 4 out of 5]

Everyone basically knows this. Somehow it was a good reminder for me to go back to this fundamentals.

[Amir · Rating 5 out of 5]

الكتاب يعطي تقنيات جميلة لتكون حياتك أكثر هدوء، الفائدة من هذا الكتاب تكون بإتباع التقنيات بشكل مستمر لتحصل على النتيجة الممكنة

[Marwa · Rating 4 out of 5]

كتاب خفيف وبسيط يعطي نصائح مباشرة ومعلومات مفيدة يقرأه المبتدئ بكل سهولة . افضل من كتب التنمية البشرية واعم فائدة بإذن الله.
المهم التطبيق

[Mohammad Ali · Rating 4 out of 5]

كتاب رائع ركز على نقاط مهمة، لكن لوهلة شعرت أن الأفكار والأساليب فيه مكرره، في المجمل يُعد كتاب رائع ومختلف عن كتب تطوير الذات

[Maisoun alkhamis · Rating 4 out of 5]

الكتاب يضع لك استراتيجيات للحد من القلق والتوتر
وهي مفيدة لمن لديه الاستعداد لتطبيقها والاستمرار عليها
فإذن لن تطبق ما في الكتاب
لا تشتريه

[Photon · Rating 4 out of 5]

الكتاب موجه لكل شخص لديه مشكلة في السيطرة على التوتر والقلق في حياته اليومية
الكتاب سهل و لطيف، اولاً يشرح الفكرة لكل شابتر و يضع امثلة ليسهل وصول الفكرة واخيراً التمارين الذاتية للقارىء.

[سعيد · Rating 4 out of 5]

كتاب هذا الكتاب سيجعلك هادئا ليس فقط يعلمك كيف تكون هادئا بل ايضا يعلمك كيف تجعل حياتك افضل

[Fatemah Abdel Haleem · Rating 5 out of 5]

الكتاب دة من افضل الكتب اللي قرأتها الفترة دي
مليان معلومات مفيدة جدا
يستاهل كل دقيقة ويستاهل يتذاكر كأنه مقرر دراسي
رائع

[Aura Zataliné · Rating 3 out of 5]

Help me a little :)

[Andrea · Rating 3 out of 5]

A 50/50 mix of helpful tips to teach yourself to combat stress, and cheesy filler stories with bad jokes. It was worth the read though, and I did take and keep notes.

[Nora · Rating 3 out of 5]

الكتاب جميل يعطي خططاً لتقليل من التوتر و الضغط و أفكاراً للتغلب على الأفكار السلبية عندما نتعرض لموقف ما ، انصح به