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A clear and effective approach to learning evidence-based DBT skills--now in a fully revised and updated second edition.
Do you have trouble managing your emotions? First developed by Marsha M. Linehan for treating borderline personality disorder, dialectical behavior therapy (DBT) has proven effective as treatment for a range of other mental health problems, and can greatly improve your ability to handle distress without losing control and acting destructively. However, to make use of these techniques, you need to build skills in four key areas: distress tolerance, mindfulness, emotion regulation, and interpersonal effectiveness.
The Dialectical Behavior Therapy Skills Workbook, a collaborative effort from three esteemed authors, offers evidence-based, step-by-step exercises for learning these concepts and putting them to work for real and lasting change. Start by working on the introductory exercises and, after making progress, move on to the advanced-skills chapters. Whether you're a mental health professional or a general reader, you'll benefit from this clear and practical guide to better managing your emotions.
This fully revised and updated second edition also includes new chapters on cognitive rehearsal, distress tolerance, and self-compassion. Once you've completed the exercises in this book and are ready to move on to the next level, check out the authors' new book, The New Happiness Workbook.
Research shows that modern teenagers-our beloved Gen Zers-experience similar stress levels as adults. However, unlike adults who have been exposed to various coping mechanisms, young people are often confused about ways to cope with stress.
Now more than ever, parents are stepping up and teaching their teens how to psychologically equip themselves for modern challenges. After all, we can't leave it up to school teachers or social media influencers to prepare our children for the world!
But as much as teens need the support, they desire to work through their problems, at their own pace, in their own time.
The combination of psychotherapy and self-directed learning is an effective way for teenagers to learn about healthy coping strategies, in their own time, in the comfort of their bedrooms.
Without any external pressure, teens are able to study and practice various mind and body techniques and create their own toolkits of useful skills to manage stress and anxiety.
The Teens' Workbook to Self-Regulate is a valuable resource that introduces modern teenagers to Cognitive Behavioral Therapy (CBT), a form of psychotherapy created to develop emotional regulation and behavioral modification skills.
The workbook is broken down into two parts: cognitive techniques and behavioral techniques, and provides teens with exercises that reinforce the following skills:
These skills-and many more-are taught over 42 age-appropriate exercises, which are designed to help children between the ages of 9 and 16 reflect on their personal life experiences and examine their own thoughts and behaviors.
The workbook will not only serve as a companion for your child during stressful life events but will also help them prepare for future challenges that require mental and emotional resilience.
So, what are you still waiting for? Make an investment in your teen's mental health, and get yourself a copy of The Teens' Workbook to Self-Regulate, today!
With all of this content flooding the internet, it is becoming easier for teens to find peers who are faced with similar psychological issues. But more often than not, they are still left confused about how to respond to these challenges in positive ways.
What seems to be lacking isn't education about stress or anxiety, but rather effective cognitive, emotional, and behavioral skills to confront obstacles head on. Above and beyond the guidance offered by friends, parents, and schoolteachers, teens can also benefit from learning how to improve their reactions to stressful situations.
Beyond Coping Skills: The Ultimate Teens' Workbook is an easy-to-use self-directed therapy workbook that can help teenagers aged 13-19 practice core CBT and DBT skills from the comfort of their own bedrooms.
Yes, that's right! In this digital age, where there is an app for virtually everything, and information is available at the touch of a button, therapy has become more affordable and accessible online!
Several studies have proven the success of both CBT and DBT in managing stress, regulating strong emotions, and modifying behaviors-and the best part is that the same skills taught in a counseling room can be practiced at home too!
Over the course of 5 chapters, 28 journal prompts, and 50 exercises, teens can look forward to learning:
The purpose of this workbook is to mentally prepare teens for unexpected and ongoing stressful situations they may face at home or at school. Through a powerful combination of CBT and DBT skills, they will be able to walk away with knowledge on how to reflect, reframe, and readjust their thoughts and emotions to achieve desired goals.
Keep calm, be skillful--and take control!
Dialectical Behavior Therapy (DBT) is one of the most popular--and most effective--treatments for mental health conditions that result from out-of-control emotions. Combining elements of Cognitive Behavior Therapy with Eastern mindfulness practice, DBT was initially used as a powerful treatment to address the suffering associated with borderline personality disorder. It has since proven to have positive effects on many other mental health conditions and is frequently found in non-clinical settings, such as schools. Whether you struggle with depression, anger, phobias, disordered eating, or want to have a better understanding of emotions and how to focus and calm your mind, DBT practice serves the needs of those facing anything from regular life challenges to severe psychological distress.
Written in a no-jargon, friendly style by two of Harvard Medical School's finest, DBT For Dummies shows how DBT can teach new ways not just to reverse, but to actively take control of self-destructive behaviors and negative thought patterns, allowing you to transform a life of struggle into one full of promise and meaning. Used properly and persistently, the skills and strategies in this book will change your life: when you can better regulate emotions, interact effectively with people, deal with stressful situations, and use mindfulness on a daily basis, it's easier to appreciate what's good in yourself and the world, and then act accordingly. In reading this book, you will:
Many of life's problems are not insurmountable even if they appear to be. Life can get better, if you are willing to live it differently. Get DBT For Dummies and discover the proven methods that will let you take back control--and build a brighter, more capable, and promising future!
Retrain your thinking and your life with these simple, scientifically proven techniques!
Cognitive behavioural therapy, or CBT for short, is often cited as the gold standard of psychotherapy. Its techniques allow you to identify the negative thought processes that hold you back and exchange them for new, productive ones that can change your life. CBT's popularity continues to grow, and more individuals are turning to CBT as a way to help develop a healthier, more productive outlook on life.
Cognitive Behavioural Therapy For Dummies shows you how you can easily incorporate the techniques of CBT into your day-to-day life and produce tangible results. You'll learn how to take your negative thoughts to boot camp and retrain them, establishing new habits that tackle your toxic thoughts and retool your awareness, allowing you to be free of the weight of past negative thinking biases.
Whatever the issue, don't let your negative thoughts have the last say--start developing your new outlook on life today with help from Cognitive Behavioural Therapy For Dummies!
Relationships are tough. Family, friendships, romance - they've all got their own complications. So, what can you do?
We're all wired differently and programmed to think and react in certain ways. Are you a people-pleaser or someone who trusts too easily? Do you find it hard to put your guard down or often compare yourself to others? This book helps you to see how your programming affects the way you communicate and relate to others, and gives you the tools to upgrade it. Using Acceptance and Commitment Therapy, a positive, practical approach for getting in touch with who and what matters to you and learning to take your thoughts and feelings with you to reach your goals, this book will give you the tools to get to know your own values, build healthy boundaries, and boost your communication skills. It will help you to better understand yourself so that you can build happy, healthy relationships.
The Perfectionism Workbook offers actionable exercises to help you overcome the barriers created by perfectionism and develop skills for living a healthier, more gratifying life.
The desire to continuously improve can be a positive trait that fuels success. However, those same aspirations can also turn into perfectionism, which causes us to put unrealistic pressure on ourselves and set impossible standards that negatively influence how we think and act.
In his work as a clinical therapist, Taylor Newendorp has successfully used cognitive behavioral therapy (CBT) to help countless patients who live with the immense pressure of perfectionism and other related issues such as OCD, anxiety disorders, eating disorders, or depression. In The Perfectionism Workbook, Taylor delivers practical, effective exercises to help you change the way you view yourself, set healthy goals, and find contentment in your daily life.
The Perfectionism Workbook is a hands-on guide especially designed to identify and resolve the root causes of perfectionism. It these pages you will find:
Perfectionism can have serious consequences, both mentally and physically. But there is a solution--and it can be found in the pages of The Perfectionism Workbook.
I know what it's like to care deeply about my work and yet feel utterly exhausted by it.
Burnout is more widespread than ever before, and it's time to do something about it. Rooted in Acceptance and Commitment Therapy (ACT), this book delves into the systemic, cultural, and economic contexts that contribute to burnout, and gives you the tools to exit the cycle. Exercises and reflection questions help you reconnect with your values to find what's really important, and disentangle yourself from unhelpful thought patterns. By engaging with your emotions rather than avoiding or suppressing them, ACT allows you to respond more effectively and become re-engaged in your own life again. This book will show you how to move out of the burnout cycle, reconnect with meaningful aspects of your work, and make changes that last.
This book presents a framework for the use of Socratic strategies in psychotherapy and counseling.
The framework has been fine-tuned in multiple large-scale cognitive behavior therapy (CBT) training initiatives and is presented and demonstrated with applied case examples. The text is rich with case examples, tips, tricks, strategies, and methods for dealing with the most entrenched of beliefs. The authors draw from diverse therapies and theoretical orientation to present a framework that is flexible and broadly applicable. The book also contains extensive guidance on troubleshooting the Socratic process. Readers will learn how to apply this framework to specialty populations such as patients with borderline personality disorder who are receiving dialectical behavior therapy. Additional chapters contain explicit guidance on how to layer intervention to bring about change in core belief and schema.
This book is a must read for therapists in training, early career professionals, supervisors, trainers, and any clinician looking to refine and enhance their ability to use Socratic strategies to bring about lasting change.
This is a clear, streamlined guide to using Mindfulness-integrated Cognitive Behavior Therapy (MiCBT) to improve well-being and manage a range of personal and interpersonal difficulties.
Advanced cognitive behavioral therapy--stop panic in its tracks.
Cognitive behavioral therapy (CBT) is a major tenet of mental health science for good reason: it works. When applied to panic disorders and anxiety, it can be the key to regaining peace and confidence when you need it most. This interactive workbook is your advanced guide to lessening the impact and frequency of panic attacks with simple cognitive behavioral therapy methods you can practice anytime.
Learn how panic works on your brain and body, and how to build a toolbox of cognitive behavioral therapy strategies for relaxation, mindfulness, and acceptance. This book even includes tips for sleep, diet, exercise, and ways you can gradually expose yourself to the things that scare you, so they become less scary.
The Cognitive Behavioral Therapy Workbook for Panic Attacks includes:
Discover a path through panic attacks with the latest advancements in cognitive behavioral therapy.
Reclaim Your Life from IBS teaches a number of skills that can directly reduce the impact of gastrointestinal symptoms in a person's life. The book explores the differential diagnosis of irritable bowel syndrome (IBS) and the current scientific models of what causes IBS