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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.
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.
Now in its seventh edition—with more than one million copies sold worldwide—The Relaxation and Stress Reduction Workbook remains the go-to resource for stress reduction strategies that can be incorporated into even the busiest lives.
The Relaxation and Stress Reduction Workbook broke new ground when it was first published in 1980, detailing easy, step-by-step techniques for calming the body and mind in an increasingly overstimulated world. Now in its seventh edition, this fully revised and updated workbook—highly regarded by therapists and their clients—offers the latest stress reduction techniques to combat the effects of stress and integrate healthy relaxation habits into every aspect of daily life.
This new edition also includes powerful self-compassion practices, fully updated chapters on the most effective tools for coping with anxiety, fear, and panic—such as worry delay and defusion, two techniques grounded in acceptance and commitment therapy (ACT)—as well as a new section focused on body scan.
In the workbook, you’ll explore your own stress triggers and symptoms, and learn how to create a personal action plan for stress reduction. Each chapter features a different method for relaxation, explains why the method works, and provides on-the-spot exercises you can do when you feel stressed out. The result is a comprehensive yet accessible workbook that will help you to curb stress and cultivate a more peaceful life.
You may struggle with anxiety and depression, or feel that procrastination or perfectionism is holding you back. Regardless of the issue, you’ve come to this book with a desire to change your thoughts and feelings for the better. This classic self-help workbook offers powerful cognitive therapy tools for making that happen.Now in its fourth edition, Thoughts and Feelings provides you with twenty evidence-based techniques that can be combined to create a 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 best psychological tools for quickly regaining mastery over your moods and emotions. This endlessly useful guide has helped thousands of readers:
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.
Love takes work, but, when it comes to relationships, it pays to work smarter. Couple Skills, Second Edition, revised and updated from the therapist-recommended classic, will show you how to work smarter in your relationship. You'll learn to improve communication, cope better with problems, and resolve conflicts with the one you love in healthy and creative ways. Each chapter teaches you an essential skill that supports greater relationship satisfaction and deeper intimacy.
New to this edition is a chapter on using acceptance skills, developed from the revolutionary new acceptance and commitment therapy (ACT). These new approaches will help you to accept your partner's feelings (and your own emotions) without judgment. Using these techniques will help you decide what you really value in your relationship and then commit to acting in ways that further those values every day.
In this groundbreaking guide for clinicians, psychologist Matthew McKay and Aprilia West present emotional efficacy therapy (EET)—a powerful and proven-effective model for treating clients with emotion regulation disorders.
If you treat clients with emotion regulation disorders—including depression, anxiety, post-traumatic stress disorder (PTSD), bipolar disorder, and borderline personality disorder (BPD)—you know how important it is for these clients to take control of their emotions and choose their actions in accordance with their values. To help, emotion efficacy therapy (EET) provides a new, theoretically-driven, contextually-based treatment that integrates components from acceptance and commitment therapy (ACT) and dialectical behavior therapy (DBT) into an exposure-based protocol. In doing so, EET targets the transdiagnostic drivers of experiential avoidance and distress intolerance to increase emotional efficacy.
This step-by-step manual will show you how to help your clients confront and accept their pain, and learn to apply new adaptive responses to emotional triggers. Using a brief treatment that lasts as little as eight weeks, you will be able to help your clients understand and develop a new relationship with their emotions, learn how to have mastery over their emotional experience, practice values-based action in the midst of being emotionally triggered, and stop intense emotions from getting in the way of creating the life they want.
Using the transdiagnostic, exposure-based approach in this book, you can help your clients manage difficult emotions, curb negative reactions, and start living a better life. This book is a game changer for emotion exposure treatment!
A major revision of the best-selling classic — a quarter of a million copies sold.
This new edition of When Anger Hurts is a complete, step-by-step guide to changing habitual anger-generating thoughts while developing healthier, more effective ways of meeting your needs. It includes new chapters on emergency anger control, the interpersonal and physiological costs of anger, road rage, and parental anger.
•Discover how to create your own personal intervention strategy for controlling angry impulses
•Recognize anger-triggering thoughts and learn ways to challenge them
•Learn how to control anger-generating stress
•Recognize the early warning signals of anger and find out how to cool down before things get really hot
When you work through the exercises and lessons in this book, you will immediately see positive change in every aspect of your life.
Self-esteem is an important part of leading a happy, fulfilling life. How we feel about ourselves affects every aspect of our lives, from the way we function at work, in love, and in sex, to the way we parent, to what we strive to achieve.
The Self-Esteem Companion is a step-by-step guide filled with straightforward and effective techniques to help you dramatically improve the way you think and feel about yourself. From the authors of the best-selling Self-Esteem, which has sold more than 700,000 copies, this collection of simple exercises will help you talk back to your inner critic, realistically assess yourself, and begin to celebrate your personal strengths.
With this step-by-step advice, learn to:
•Break free from negative self-concepts and self-defeating behavior
•Deal with mistakes, “shoulds,” and criticism
•Gain self-acceptance and a sense of competence and belonging
•Understand and overcome your limitations from the past
•Feel more confident in personal and professional relationships
We all have our own ways of handling stressful situations without letting emotions get the best of us, but some ways of coping work better than others. Short-term fixes that help us avoid or numb our emotions may temporarily alleviate sadness and anger, but can also end up causing anxiety, depression, chronic anger, and even physical health problems. If you struggle with overwhelming emotions and feel trapped by unhealthy patterns, this workbook is your ticket out.Mind and Emotions is a revolutionary universal treatment program for all emotional disorders that helps you discover which of the seven problematic coping styles is keeping you trapped in a cycle of emotional pain. Instead of working on difficulties like anxiety, anger, shame, and depression one by one, you’ll treat the root of all your emotional suffering at once. Drawing on evidence-based skills from cognitive behavioral therapy, acceptance and commitment therapy, and dialectical behavior therapy, this workbook offers all the techniques you need to manage unwelcome feelings in effective and productive ways. Learn and practice the most effective coping skills:
- Clarifying and acting on your core values
- Mindfulness and acceptance
- Detaching from negative thoughts
- Self-soothing and relaxation exercises
- Assertiveness and interpersonal skills
- Gradually facing your strong emotions
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.
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.
Drop the Rope in Your Tug-of-War with Anger
If you've tried to control problem anger before with little success, this book offers you a fundamentally new approach and new hope. Instead of struggling even harder to manage or eliminate your anger, you can stop anger feelings from determining who you are and how you live your life. Based on a revolutionary psychological approach called acceptance and commitment therapy (ACT), the techniques in ACT on Life Not on Anger can help you let go of anger and start living your life to the fullest.
Your path begins as you learn to accept your angry feelings as they occur, without judging or trying to manage them. Then, using techniques based in mindfulness practice, you'll discover how to observe your feelings of anger without acting on them. Value-identification exercises help you figure out what truly matters to you so that you can commit to short- and long-term goals that turn your values into reality. In the process, anger will lose power over your life-and, amazingly, you'll gain control over your life by simply letting go of your angry feelings.