Includes QR code.

Includes bibliographical references (pages 269-270).

Part 1. Introducing the GROW Framework and steps to better mental health -- 1. Follow your guide -- 2. Ready for action -- 3. Open and observe -- 4. Wise mind -- 5. Understanding your brain and your emotions -- Part 2. Bringing the steps into your life -- 6. Boosting your mood and motivation -- 7. Working with worry and anxiety -- 8. Creating confidence to be you -- 9. Building friendships and confident communication -- 10. Healthy life habits -- 11. Surviving setbacks.

"What can you really do in 10 minutes? You can make a cup of tea or coffee, walk about 0.6 miles and now, with this book, you can improve your mental health. No matter how busy or stressful your day, with 10-minute steps and quick exercises, you can better understand your experiences and learn how to survive setbacks. The book covers everything from dealing with worry and anxiety and building your confidence, to creating healthy life habits and positive relationships. It includes sections to read, questions to reflect on, video clips to watch and things to try out in your everyday life. Using evidence-based approaches like CBT and mindfulness, it will help you to get the best out of life and become the person you want to be." --