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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.
By a distinguished team of authors, this workbook offers readers
unprecedented access to the core skills of dialectical behavior
therapy (DBT), formerly available only through complicated
professional books and a small handful of topical workbooks. These
straightforward, step-by-step exercises will bring DBT core skills
to thousands who need it.
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!
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.
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.
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.
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.
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.
You are stronger than your anxiety! That's the message best-selling
authors Matthew McKay, Michelle Skeen, and Patrick Fanning tell
readers in this evidence-based guide for moving past anxiety. Based
in proven-effective cognitive behavioral therapy (CBT), this
practical workbook offers a breakthrough exposure-based approach to
help readers understand and overcome fears and worries-rather than
avoid them.
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.
Since its publication in 1987, Self-Esteem by Matthew McKay and
Patrick Fanning has set the standard for self-help books that seek
to improve self-esteem. With more than 600,000 copies sold through
its three editions, Self-Esteem has helped hundreds of thousands of
readers learn to think more positively about themselves, bringing
them greater happiness, success, and peace of mind. But Self-Esteem
is more than just one book. The Self-Esteem Companion, published in
1999, distilled the best techniques of the original book into sixty
simple exercises that readers could learn and use when and wherever
they went. Now, the people who brought you Self-Esteem and The
Self-Esteem Companion have once again adapted the inspiring
techniques from the original book into a new and exciting project.
This book uses a technique known as guided journaling to help
readers teach themselves to vocalize their feelings, conquer
self-doubt, discover their strengths-and generally change the way
they think and feel about themselves for the better. The
Self-Esteem Guided Journal offers you a ten-week program of writing
exercises that will help you shift your focus from the things wrong
with your life to the things that are right. The book begins with a
week of journaling about non-judgment-regarding everything from
people in the news to your own behavior. Weeks two and three guide
you to discover your strengths and redefine your weaknesses. The
exercises in weeks five and six help you review your past to see
how formative events have affected your self-esteem. Week seven
focuses on the impact of thoughts, while week eight works to help
you learn how to hold to your own truths and stand up for yourself.
In week nine, you'll directly explore your experiences with your
own self-esteem Achilles heel, and finally, week ten helps you
create daily opportunities to experience your personal worth and
serves as a launching pad for future journaling activities.
Self-esteem is essential for psychological survival. It is an
emotional sine qua non - without some measure of self-worth, life
can be enormously painful, with many basic needs going unmet. One
of the main factors differentiating humans from other animals is
the awareness of self: the ability to form an identity and then
attach a value to it. In other words, you have the capacity to
define who you are and then decide if you like that identity or
not. The problem of self-esteem is this human capacity for
judgment. It's one thing to dislike certain colors, noises, shapes,
or sensations. But when you reject parts of yourself, you greatly
damage the psychological structures that literally keep you alive.
Judging and rejecting yourself causes enormous pain. And in the
same way that you would favor and protect a physical wound, you
find yourself avoiding anything that might aggravate the pain of
self-rejection in any way. You take fewer social, academic, or
career risks. You make it more difficult for yourself to meet
people, interview for a job, or push hard for something where you
might not succeed. You limit your ability to open yourself with
others, express your sexuality, be the center of attention, hear
criticism, ask for help, or solve problems. This book is about
stopping the judgments. It's about healing the old wounds of hurt
and self-rejection. How you perceive and feel about yourself can
change. And when those perceptions and feelings change, the ripple
effect will touch every part of your life with a gradually
expanding sense of freedom.
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.
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.
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.
Many people assume that good communicators possess an intrinsic
talent for speaking and listening to others, a gift that can't be
learned or improved. The reality is that communication skills are
developed with deliberate effort and practice, and learning to
understand others and communicate your ideas more clearly will
improve every facet of your life. Messages has already helped
thousands of people build communication skills and cultivate better
relationships with friends, family members, coworkers, and
partners. With this fully revised and updated fourth edition,
you'll discover new skills to help you communicate your ideas more
effectively and become a better listener. Learn how to: - Read body
language - Develop skills for couples communication - Negotiate and
resolve conflicts - Communicate with family members - Handle group
interactions - Talk to children - Master public speaking - Prepare
for job interviews This new edition features a much-needed chapter
on digital communication. Effective communication can easily be
compromised when you're not able to read your conversation
partner's body language, facial expression, or vocal tone. This
chapter teaches you how to express yourself well via phone, email,
texting, and video-all the skills you need to thrive in the digital
age.
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Autoestima (Spanish, Paperback)
Matthew McKay.; As told to Patrick Fanning; Contributions by Bengoana Merino
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R505
Discovery Miles 5 050
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Ships in 12 - 17 working days
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Do you often lash out at people? Do you let your emotions rule your
interactions with others? Do you find it difficult to see things
from others' point of view? You are not alone. Despite the fact
that we all have to deal with other people our daily lives, many of
us have difficulties with interpersonal relationships. Written by
psychologist and bestselling author Matthew McKay, The
Interpersonal Problems Workbook combines research and
evidence-based techniques for strengthening relationships in all
areas in life-whether it's at home, at work, with a significant
other, a parent, or a child. The skills in this workbook are based
in both schema therapy and acceptance and commitment therapy (ACT),
and are designed to help you connect and communicate effectively
with those around them. ACT has been proven effective in helping
people improve their relationships with others. The ACT skills
detailed in this book include present moment awareness, diffusion,
and flexibility-all of which will help you to improve your
relationships with others. In this book you will learn what your
schema is, and how to act on your values to communicate and get
along with others. If you are ready to stop building walls and
start connecting with those around you, this book presents
powerful, effective tools for change.
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