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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. This book has been awarded The Association for
Behavioral and Cognitive Therapies Self-Help Seal of Merit - an
award bestowed on outstanding self-help books that are consistent
with cognitive behavioral therapy (CBT) principles and that
incorporate scientifically tested strategies for overcoming mental
health difficulties. Used alone or in conjunction with therapy, our
books offer powerful tools readers can use to jump-start changes in
their lives.
From balancing work and relationships to navigating financial
challenges and health issues-in our hectic and busy lives, stress
is simply unavoidable. Fortunately, there are proven-effective
techniques you can use every day to combat the negative effects of
stress and integrate healthy relaxation habits into your life. The
powerful yet simple writing practices in this guided journal can
help you get started today. In The Stress Relief Guided Journal,
you'll explore your own stress response and triggers, and create a
personalized action plan for stress reduction. Grounded in
evidence-based acceptance and commitment therapy (ACT), the prompts
in this journal integrate a variety of stress-relieving methods you
can implement in your life when stress becomes
overwhelming-including progressive relaxation, self-hypnosis,
visualization, and mindfulness. If you're looking to find a place
of calm and respite in the midst of our busy world, this journal
can be that place. Just write, explore, and make it yours. Written
by renowned mental health and wellness experts, New Harbinger's
Journals for Change combine evidence-based psychology with
proven-effective guided journaling techniques to help you make
lasting personal change-one page at a time.
Conquer your self-defeating beliefs and create a more fulfilling
life! Do you feel like you're broken? Are you depressed because you
believe that you're somehow defective, unwanted, or inferior? Do
you feel self-conscious and insecure, constantly comparing yourself
to others? Are you sensitive to criticism, or terrified of
rejection? Feeling flawed and inadequate often stems from negative
childhood experiences. If you grew up in a highly critical
environment, you might feel unworthy of being loved, or have a deep
sense of shame about your perceived defects. You may tell yourself
there is something inherently wrong with you that prevents you from
forming satisfying relationships, finding happiness, and succeeding
in life. So, how can free yourself from the self-defeating beliefs
that keep you trapped in the depths of depression? Grounded in
evidence-based acceptance and commitment therapy (ACT), this
workbook will give you the tools to identify and dismiss your core
beliefs of personal defectiveness, and build a life based on
positive choices and values that bring vitality and a sense of
personal fulfillment. You'll discover ways to develop psychological
flexibility, freeing yourself from old habits and unhealthy coping
mechanisms, and alleviating symptoms of depression. Finally, you'll
learn to see yourself in all your wonderful complexity, with
kindness and compassion. The truth is you are not broken, and
painful memories of the past do not have to dictate your future. If
you're ready to heal and treat yourself to the care and compassion
you deserve, this book will show you how.
How to continue to love in the face of pain and loss * Shows how
the certainty of change and loss can support rather than diminish
love * Shares practices and meditations to help love endure in the
face of loss, disappointment, change, or any of the ways
relationships and circumstances are altered by time * Explores how
to cultivate gratitude for every expression of love we encounter,
strengthen compassion for others, and recognize the power of love
after life Collaborating with his late son, Jordan, psychologist
Matthew McKay offers five ways to keep love alive in a world of
impermanence. He explores how to see and know what we love, how to
actively care for what we love, how to have compassion for the
suffering of others, how to set the daily intention to act with
love, and how to turn toward rather than away from the pain of
impermanence. McKay shares practices and meditations to help love
endure in the face of loss, disappointment, change, or any of the
ways relationships and circumstances are altered by time. He
examines what love is and is not, including how not to mistake
yearning and neediness for love, sex for love, and attraction to
beauty for love. He shows how to cultivate gratitude for every
expression of love we encounter, learn to care for things we don't
like, and recognize the power of love after life--a love that
reaches beyond death. He also provides concrete exercises for
communicating with and channeling messages from loved ones who have
crossed over. Ultimately, McKay shows that, by running from pain,
we run from love. By avoiding pain, we lose the pathway to
connection. Yet, by recognizing love in the heart of pain and loss,
by knowing that change and impermanence are inevitable, we can
navigate life with a compass pointing to love as true north,
learning to love more deeply and making what we love more
cherished.
Based on the best-selling The Dialectical Behavior Therapy Skills
Workbook, this powerful and portable card deck presents 52
practices to help you balance your emotions and improve your life!
First developed for treating borderline personality disorder,
dialectical behavior therapy (DBT) has proven effective as
treatment for a range of other mental health problems, especially
for those characterized by overwhelming emotions. Now, you can
easily and quickly access this powerful therapy method in
bite-sized pieces. On each card, you'll find: Highly effective
mindfulness strategies to help you stay grounded Tips to help you
improve relationships Skills for emotion regulation and distress
tolerance Whether you're a therapist looking for unique client
resources, a teacher, a parent, or simply seeking to balance your
own emotions, this card deck offers daily wisdom and evidence-based
skills for lasting peace, happiness, and well-being.
No matter how #blessed you are, sometimes life can feel downright
overwhelming. Whether it's a breakup or divorce, the loss of a job,
or even a global pandemic, you may need a little extra help
managing the difficult emotions that can arise when things are not
going so great. Dialectical behaviour therapy (DBT) is a
proven-effective and evidence-based treatment that can help you
find balance and improve your ability to handle adversity without
losing control and acting destructively. This potent and portable
guide focuses on one of the core skills of DBT: distress tolerance.
With this book, you'll learn that you are strong enough to weather
life's storms. You can handle whatever stress or setback life
throws your way. And you can face your own difficult thoughts and
feelings head on-without avoidance, anger, or despair. Life
happens. But you don't have to get pulled under. With Distress
Tolerance Made Easy, you'll learn tons of tips and tricks to help
you keep your cool-even when those emotional triggers strike. Why
not keep a copy on your nightstand, in your glove box, or on your
work desk? You never know when you'll need it!
The comprehensive workbook for radically transforming your
life—now in a fully revised and updated 40th anniversary
edition!If you are depressed, anxious, angry, worried, confused,
frustrated, upset, or ashamed, please remember that you are not
alone in your struggle with painful feelings and experiences.
Everybody experiences emotional distress sometimes. It’s normal.
But when the pain becomes too strong and too enduring, it’s time
to take that important first step toward feeling better.This fully
revised and updated fifth edition of Thoughts and Feelings outlines
twenty evidence-based techniques you can mix and match to create
your own personal treatment plan for overcoming a range of mental
health concerns—including worry, panic attacks, depression, low
self-esteem, anger, and emotional and behavioral challenges of any
kind. Customize your plan to address multiple concerns at once, or
troubleshoot the thoughts and feelings that bother you most.Used
and recommended by the most renowned and respected therapists, this
comprehensive mental health workbook offers all of the best
psychological tools for quickly regaining mastery over your moods
and emotions. It has already helped thousands of readers:
·Challenge self-sabotaging patterns of thinking ·Practice
relaxation techniques to maintain self-control in stressful
situations ·Change the core beliefs that drive painful emotions
·Identify and prioritize values for a more focused, fulfilling
life Using proven-effective methods based in cognitive behavioral
therapy (CBT), acceptance and commitment therapy (ACT), and
mindfulness, habit reversal, self-compassion, and more, this book
will help you balance your emotions and start feeling
better—about yourself, and about the world around you. It’s
time, finally, to feel fully alive.
The much-anticipated fourth edition of the best-selling classic by
Matthew McKay, Self-Esteem is the go-to guide for those seeking to
increase their sense of self-worth. This fully revised new edition
features an innovative application of acceptance and commitment
therapy (ACT) to self-esteem and utilizes updated cognitive
behavioral therapy (CBT) to help readers create positive change and
thrive. If you struggle with low self-esteem, or you're seeking
positive and effective ways of building a healthy sense of
self-worth, this much-anticipated fourth edition of the
best-selling classic by Matthew McKay is your go-to guide. This
fully revised edition features an innovative application of
acceptance and commitment therapy (ACT) to self-esteem, and
utilizes updated cognitive behavioral therapy (CBT) to help you
create positive change and thrive. Circumstances and status can
affect self-esteem-many factors can contribute to the way we see
ourselves-but the one contributing factor that all people who
struggle with low self-esteem have in common is our thoughts. Of
course we all have a better chance of feeling good about ourselves
when things are going well, but it's really our interpretation of
our circumstances that can cause trouble, regardless of what they
are. This revised and updated fourth edition of the best-selling
Self-Esteem uses proven-effective methods of CBT and relevant
components of ACT to help you raise low self-esteem by working on
the way you interpret your life. You'll learn how to differentiate
between healthy and unhealthy self-esteem, how to uncover and
analyze negative self-statements, and how to create new, more
objective and positive self-statements to support your self-esteem
rather than undermine it. And with cutting-edge material on
defusion and values, you'll learn to let go of judgmental,
self-attacking thoughts and act in accordance with what matters to
you most, enhancing your sense of self-worth. If you struggle with
low or unhealthy self-esteem, this new edition of Self-Esteem,
packed with evidence-based tips and techniques, has everything you
need to improve the way you see yourself for better overall
well-being.
A channeled guide to the life-death transition experience and how
to prepare for the wonders of the afterlife * Reveals the afterlife
as a fluid realm of imagination and invention, a luminous landscape
created entirely of consciousness * Explains how to navigate the
early stages of the afterlife, how we learn and grow in the spirit
world, and how to release anxiety about the end of life * Includes
exercises and meditations to prepare you for navigating and
communicating in spirit There is no better source of information on
death and the afterlife than someone who has died and lives in
spirit. Channeling his late son, Jordan, psychologist Matthew McKay
offers a postdeath guide for the living, revealing in vivid detail
what to expect when we die and how to prepare for the wonders of
the afterlife. Specifically describing the transition experience
and the early stages of the afterlife, including how to navigate
each stage, Jordan shows how death is a fluid realm of imagination
and invention, a luminous landscape created entirely of
consciousness. He explains how a soul that has newly crossed over
is an amnesiac, arriving without senses, a nervous system, and all
that has anchored us to the world. Jordan details how to navigate
without a body, how we learn and grow in the spirit world, and how
to release anxiety about the end of life and instead view it as
another stage of being. He shows that the inferno described by
Dante is an optional nightmare caused by thought projections that
overwhelm the newly transitioned soul, and he reveals that the
bardos are where souls who are beset with fear and false beliefs
spend time learning and recovering. Providing profound relief from
the fear of death, as well as exercises to prepare you for
navigating and communicating in spirit, Jordan's message reveals
how love is the bonding element that holds all of
consciousness--and the afterlife--together. McKay also documents
the unbreakable bond between the living and the dead and teaches
the skill of channeling, allowing you to connect to loved ones who
have passed.
Write and chart to restore emotional balance with this
evidence-based diary. Do you struggle with intense emotions?
Difficult emotions like anger, fear, sadness, guilt, and shame are
part of being human; but when they get out of control, these
emotions can also cause us severe pain. When you're in the grip of
an emotional storm, it's all too easy to overreact, lash out at
others, or become angry with yourself. Fortunately, there is help.
Dialectical behavior therapy, or DBT, can help you find inner calm
when your feelings become too painful or out of your control. And
one of the key elements of a DBT treatment protocol is keeping a
diary to chart your emotions. From the authors of the self-help
classic, The Dialectical Behavior Therapy Skills Workbook, this
diary offers daily writing prompts to help you master and chart
your progress using the core skills of dialectical behavior
therapy-mindfulness, interpersonal effectiveness, emotion
regulation, and distress tolerance. Most importantly, you'll find
practical ways to put these skills to work, every day. With this
fully revised and updated second edition, you will: *Learn new
techniques to use when you feel overwhelmed *Observe and record
your progress each day *Find out which coping strategies work best
for you *Discover nutrition and lifestyle changes that can make you
feel better The diary also includes new skills based on recent DBT
research; exercises using exposure-based cognitive rehearsal
(EBCR); and space for you to monitor your successes, chart your
progress, and stay on track making productive changes in your life.
A quick-relief guide for calming anxiety and stress right
now-during the COVID-19 pandemic If you're feeling unprecedented
levels of stress and anxiety right now, please know that you aren't
alone. In these extreme and uncertain times, it's natural to be in
a constant state of mental and physical strain. Whether you're
dealing with job loss, a sick loved one, or just feeling the weight
of the world during your 2 a.m. doomscroll-you need quick tools you
can use right now, whenever and wherever you are, to lower stress
and soothe anxiety. This emergency kit has you covered. Written by
a dream team of mental health experts and grounded in
evidence-based therapy, The Anxiety First Aid Kit offers powerful
tools for triaging stress and anxiety in the moments when you need
it most. You'll find easy and doable ways to help you press pause
on panic, and find your calm spot right away. You'll discover
in-the-moment interventions to help you relax before your anxiety
and stress go into overdrive. And finally, you'll learn how to make
healthy and workable lifestyle changes to improve your mental
health and increase resilience, so you can effectively deal with
stressful situations in the future-no matter what life throws at
you. Between pandemic-related economic fears, the frustrations of
social distancing, indoor confinement, work and household double
duties (now including homeschooling!), and the looming threat of
serious illness, is it any wonder you're feeling completely
stressed out and anxious? If you need immediate relief, The Anxiety
First Aid Kit has everything you need to manage stress and
anxiety-right now.
Powerful and customizable tools grounded in process-based cognitive
behavioral therapy (CBT) to help you heal emotional pain and live a
vital, values-based life Do you struggle with overwhelming
emotions, such as anger, anxiety, sadness, shame, or self-blame?
Emotions--even intensely distressing ones--are a natural part of
life. But if your emotions are so intense that they're hurting your
relationships or getting in the way of your happiness, it's time
for a change. Written by a team of mental health experts, Healing
Emotional Pain Workbook is a step-by-step guide to understanding
your emotions and enhancing your overall well-being. Rather than a
one-size-fits-all treatment, this workbook takes a tailored
approach to help you treat the root cause of your emotional
pain--whether it's avoidance, internalization, or rumination. As a
result, you'll create a personalized plan to help you overcome
intense emotions and live the life you want. With this workbook,
you'll learn to: Stop avoiding and start showing up to your life
Replace self-blame with self-compassion Make decisions based on
your values, not your emotions Break free from repetitive negative
thinking Increase psychological flexibility Accept your thoughts
and emotions--rather than trying to outrun them! When our emotions
spiral out of control, they can result in chronic mental suffering.
This workbook can help you change the way you react to emotions,
before they negatively impact your life.
Parental anger is a real problem for children and parents. Children
may react by being less caring and concerned for others, less
accepting of themselves. They are more likely to develop problems
at school, in relationships, with drugs, and the law. This book
helps parents who know they are angry too often to identify the
trigger points that lead to anger, and to see these points as
mistaken beliefs about their children's behaviour, temperament,
needs and development. It gives parents a realistic understanding
of why their children act the way they do, and dissipate their
anger as a result. By changing trigger-happy thoughts into
problem-solving discussions, this is a book that can really change
parenting for better for both the parents and the children.
Quick skills grounded in cognitive behavioral therapy (CBT) to help
you find lasting relief from the painful thoughts that drive
anxiety, depression, and more. In today's increasingly uncertain
world, it's natural to feel anxious, scared, sad, lonely, angry,
worried, or hopeless. Everybody experiences intense emotions
sometimes. It's normal. But when the pain becomes too strong and
too enduring, it's time for a change. CBT is widely regarded as the
gold standard in psychotherapy for treating anxiety and depression.
Based on the self-help classic, Thoughts and Feelings, this
take-anywhere guide offers distilled CBT skills you can use anytime
to challenge the negative thinking that leads to anxiety and
depression, balance your emotions, and start engaging in activities
that make you feel good about yourself. Most importantly, you'll
learn how your thoughts affect your mood, and how changing your
thoughts can actually change your life! This super simple guide
presents the most effective therapy for managing anxiety and
depression in an easy-to-read format that therapists can refer to
clients, and readers can refer to again and again.
Love takes work, but, when it comes to relationships, it pays to
work smarter. This book, a revised and updated edition of a
therapist-recommended classic, shows you how to work smarter in
your relationship. This book helps you improve communication, cope
better with problems, and resolve conflicts in healthy and creative
ways. Each chapter teaches an essential skill, based on cognitive
behavioral therapy, which can lead to greater happiness and deeper
intimacy. New in this edition is a chapter on using acceptance
skills, developed from the revolutionary new acceptance and
commitment therapy (ACT), which help you learn to accept your
partner without judgment and structure your relationship based on a
consciously chosen set of core values.
In Pocket Therapy for Emotional Balance, three clinical
psychologists and authors of The Dialectical Behavior Therapy
Skills Workbook offer quick, evidence-based tips and tools for
managing intense emotions in the moment. Using this handy,
take-anywhere guide, readers will find freedom from overwhelming
thoughts and feelings, find a sense of calm, and live a more
balanced life. Bite-sized, evidence based tips and tools for
managing intense emotions in the moment-from the authors of The
Dialectical Behavior Therapy Skills Workbook!Sometimes emotions can
feel like a big, powerful tidal wave that will sweep you away. And
the more you try to suppress or put a lid on these emotions, the
more overwhelming they get. So, how can you feel better when
difficult emotions threaten to wash over you?In this take-anywhere
pocket guide, clinical psychologists and authors Matt McKay,
Jeffrey Wood, and Jeffrey Brantley offer quick and simple
strategies based in dialectical behavior therapy (DBT) to help you
take charge of your emotions and start living the life you want.
Using this handy little book, you'll find freedom from overwhelming
thoughts and feelings, discover a sense of lasting calm, improve
your relationships, and feel more at peace with the world and
yourself.If you're looking for small, easy ways to manage your
emotions on the go, put this compact guide in your coat pocket,
your purse, on your nightstand, or anywhere for quick and soothing
relief.
Today's teens are totally stressed. Based on the self-help classic,
The Relaxation and Stress Reduction Workbook, this evidence-based
guide will help you develop a game plan for reducing stress so you
can focus on reaching your goals. Are you feeling stressed out? You
aren't alone. Between school, tests, friendships, dating, the
latest drama on social media, college applications, and a bunch of
confusing physical changes, it's no wonder that stress is a major
mental health issue for many of today's teens. The good news is
that there are simple ways you can reduce your stress and reach
your goals. This workbook will show you how. With The Relaxation
and Stress Reduction Workbook for Teens, you'll learn to understand
the underlying causes of your stress. You'll discover practical
mindfulness and breathing techniques to help you calm your mind and
body in moments of worry and anxiety. You'll also find tips for
moving past "what ifs" and "shoulds," strategies for managing
negative thoughts and emotions, and tools to help you develop your
own personalized plan for dealing with stress. If you're ready to
move past stress and worry and start focusing on your bright
future, this workbook has everything you need to get started today.
Teens need mental health resources more than ever. With over 1.2
million copies sold worldwide, Instant Help Books for teens are
engaging, proven-effective, and recommended by therapists.
You are stronger than your anxiety! In this important workbook,
best-selling authors Matthew McKay, Patrick Fanning, and Michelle
Skeen offer a breakthrough anxiety solution based in cognitive
behavioral therapy (CBT) to help you understand and overcome your
fears and worries, rather than try to avoid them. If you suffer
from an anxiety disorder, you may try to avoid situations that
cause you to feel worry, fear, or panic. You may even believe that
terrible things will happen to you if you face the things that make
you anxious. But avoidance isn't a long-term solution, and in the
end it may result in more anxiety. This book shows you how the
simple belief that you can endure your worries and fears-both
mentally and physically-can be an extremely powerful treatment.
Using a breakthrough approach combining proven-effective CBT and
exposure therapy, this workbook helps you understand how worry and
rumination drive anxiety, and offers practical exercises to help
you adopt new habits of observing your thoughts, rather than
accepting them as the "ultimate truth." You'll also develop
mindfulness and self-soothing coping skills to help you manage
anxiety in the moment, rather than avoid it. Over time these
practices will show you that you are more powerful than your
anxiety. If you've been stuck in a cycle of anxiety and avoidance,
this workbook will help you make the changes you need to get your
life back.
"A practical, easy-to-follow guide to getting control of your anger
so that you can live a more productive life today. ... Rather than
get angry, get this book."-Robert L. Leahy, PhD, director of the
American Institute for Cognitive Therapy We all get angry
sometimes. But if you feel angry all of time-and if your anger
makes others uncomfortable, creates distance in your relationships,
disrupts your ability to think clearly and make good decisions, or
otherwise results in behaviors that you regret or find embarrassing
later-it's time to make a change. Written by two clinical
psychologists with decades of experience using cognitive behavioral
interventions to treat anger, Anger Management for Everyone
provides a comprehensive, research-based program to keep anger in
its place. This revised and updated second edition includes new
information on the environmental effects on anger, such as hunger
and sleep; new progressive muscle relaxation and mindfulness
exercises; and new strategies and tips for improving social and
interpersonal skills. With the authors' enhanced "Anger Episode
Model," and the ten proven-effective skills for anger management in
this helpful guide, you'll come to better understand and control
your problem anger, learn how to cope with everyday disappointments
and frustrations, and experience more happiness, success, and
vitality in all areas of your life.
Relationships take work. In this much-anticipated book,
best-selling author Matthew McKay and psychologist Avigail Lev
present the ten most common relationship schemas, and provide an
evidence-based acceptance and commitment therapy (ACT) treatment
protocol for professionals to help clients overcome the barriers
that hold them back in their relationships. Romantic relationships
are a huge challenge for many of us, as evidenced by our high
divorce rates. But what is it that causes so much pain and discord
in many relationships? In Acceptance and Commitment Therapy for
Couples, Matthew McKay and Avigail Lev provide the first ACT-based
treatment protocol for couples that identifies the ten most common
relationship schemas-and the coping behaviors they drive-to help
you guide clients through their pain and toward solutions that
reflect the needs and values of the couple. Rather than working to
stop relationship schemas from being triggered or to reduce schema
pain, you'll be able to help your clients observe and name what
triggers their rigid coping behaviors when their schemas are
activated. And by learning new skills when they're triggered, your
clients will be able to replace avoidant and coping behaviors with
values-based action for the betterment of the relationship. By
making your clients' avoidant behavior the target of treatment- as
opposed to their thoughts and beliefs-this skills-based guide
provides the tools you need to help your clients change how they
respond to their partner.
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