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Take charge of your emotions, take charge of your life! Now fully revised and updated, this workbook offers proven-effective dialectical behaviour therapy (DBT) skills to help you find emotional balance and live the life you want.
Let's face it: life gives you plenty of reasons to get angry, sad, scared, and frustrated-and those feelings are okay. But sometimes it can feel like your emotions are taking over, spinning out of control with a mind of their own. To make matters worse, these overwhelming emotions might be interfering with school, causing trouble in your relationships, and preventing you from reaching your goals and enjoying your teen years.
Now a teen self-help classic, Don't Let Your Emotions Run Your Life for Teens has already helped thousands of teens take charge of their emotions using proven-effective dialectical behaviour therapy (DBT) skills. This fully revised and updated second edition provides even more strategies for managing difficult feelings, and includes new information on how to accept your emotions, body-based practices for finding calm, and tips to help you identify the things in life that make you feel happy and fulfilled.
This book offers easy techniques to help you:
If you're ready to take control of your emotions, be the best version of you, and reach your goals, this workbook has everything you need to get started today.
Chapter One Mindfulness: Learning Self-Awareness • Activity 1. How Aware Are You of Your Thoughts? • Activity 2. How Unmindful Thoughts Can Trigger Painful Emotions • Activity 3. Mindfulness Breathing • Activity 4. Your Bucket of Emotions • Activity 5. How Do Your Emotions Feel? • Activity 6. Mindfulness to Physical Sensations Exercise
Chapter Two What You Need to Know About Emotions • Activity 8. Put a Name on it • Activity 9. What's This Emotion Telling You? • Activity 10. Thought, Emotion, or Behavior? • Activity 11. Sorting Out Your Thoughts, Emotions, and Behaviors • Activity 12. Observing Your Thoughts and Emotions
Chapter Three Taking Control Of Out-Of-Control Emotions • Activity 13. Reasoning, Emotional, or Wise Self? • Activity 14. Your Typical Way of Thinking • Activity 15. Lifestyle Changes You Can Make to Decrease Emotions • Activity 16. How to Be More Effective • Activity 17. Acting Opposite to Urges
Chapter Four Reducing Your Painful Emotions • Activity 18. Judgments vs. Nonjudgments • Activity 19. Adding Fuel to the Fire • Activity 20. Turning a Judgment Into a Nonjudgment • Activity 21. Changing Your Self-Judgments • Activity 22. Do You Validate or Invalidate Yourself? • Activity 23. What Messages Have You Received About Emotions? • Activity 24. Validating Yourself • Activity 25. What Does Fighting Reality Do for You? • Activity 26. How Reality Acceptance Helps • Activity 27. Loving-Kindness Meditation
Chapter Five Surviving a Crisis Without Making It Worse • Activity 28. How Do You Cope? • Activity 29. Distracting Yourself • Activity 30. Soothing Yourself • Activity 31. Creating a Crisis Plan
Chapter Six Improving Your Mood • Activity 32. Things You Enjoy • Activity 33. What Can You Do to Build Mastery? • Activity 34. Setting Goals for Yourself • Activity 35. Focusing on the Positive • Activity 36. Being Mindful to Your Emotions
Chapter Seven Improving Your Relationships • Activity 37. Thinking About Your Current Relationships • Activity 38. Increasing the Relationships in Your Life • Activity 39. What’s Your Communication Style? • Activity 40. Reflecting on Your Assertiveness Skills • Activity 41. Assertiveness Practice
Chapter Eight Putting It All Together • Activity 42. Self-Assessment • Activity 43. Your Experience of Willfulness and Willingness
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