Don't Let Your Emotions Run Your Life for Teens: dialectical behavior therapy skills for helping you manage mood swings, control angry outbursts, get along with others

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Sheri Van Dijk

Don't Let Your Emotions Run Your Life for Teens
152 pages
Age Range: 12 to 18
ISBN: 9781572248830

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 living a happier life.

Everyone knows how difficult it can be to manage overwhelming feelings like anxiety, anger, and fear, but many forget that these emotions are amplified even more during the teenage years, when healthy coping mechanisms have not fully developed. This Dialectical Behavior Therapy (DBT) workbook can help all teens with depression, anxiety, anger, bipolar disorder, and borderline personality disorder, take charge of their feelings.

Don't Let Your Emotions Run Your Life for Teens is a workbook that can help. In this book, you'll find new ways of managing your feelings so that you'll be ready to handle anything life sends your way. Based in dialectical behaviour therapy, a type of therapy designed to help people who have a hard time handling their intense emotions, this workbook helps you learn the skills you need to ride the ups and downs of life with grace and confidence.

This book offers easy techniques to help you:

  • Stay calm and mindful in difficult situations
  • Effectively manage out-of-control emotions
  • Reduce the pain of intense emotions
  • Get along with family and friends

Table of Contents

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 7. Naming Emotions
  • Activity 8. The Job of Emotions
  • Activity 9. Thought, Emotion, or Behavior?
  • Activity 10. Sorting Out Your Thoughts, Emotions, and Behaviors
  • Activity 11. Observing Your Thoughts and Emotions

Chapter Three Taking Control Of Out-Of-Control Emotions

  • Activity 12. Reasoning, Emotional, or Wise Self?
  • Activity 13. Your Typical Way of Thinking
  • Activity 14. Lifestyle Changes You Can Make to Decrease Emotions
  • Activity 15. How to Be More Effective
  • Activity 16. Acting Opposite to Urges

Chapter Four Reducing Your Painful Emotions

  • Activity 17. Judgments vs. Nonjudgments
  • Activity 18. Adding Fuel to the Fire
  • Activity 19. Turning a Judgment Into a Nonjudgment
  • Activity 20. Do You Validate or Invalidate Yourself?
  • Activity 21. What Messages Have You Received About Emotions?
  • Activity 22. Validating Yourself
  • Activity 23. What Does Fighting Reality Do for You?
  • Activity 24. How Reality Acceptance Helps
  • Activity 25. Loving-Kindness Meditation

Chapter Five Surviving a Crisis Without Making It Worse

  • Activity 26. How Do You Cope?
  • Activity 27. Distracting Yourself
  • Activity 28. Soothing Yourself
  • Activity 29. Creating a Crisis Plan

Chapter Six Improving Your Mood

  • Activity 30. Things You Enjoy
  • Activity 31. What Can You Do to Build Mastery?
  • Activity 32. Setting Goals for Yourself
  • Activity 33. Focusing on the Positive
  • Activity 34. Being Mindful to Your Emotions

Chapter Seven Improving Your Relationships

  • Activity 35. Thinking About Your Current Relationships
  • Activity 36. Increasing the Relationships in Your Life
  • Activity 37. What’s Your Communication Style?
  • Activity 38. Reflecting on Your Assertiveness Skills
  • Activity 39. Assertiveness Practice

Chapter Eight Putting It All Together

  • Activity 40. Self-Assessment
  • Activity 41. Your Experience of Willfulness and Willingness


Additional Reading