The Dialectical Behavior Therapy Skills Workbook: Practical DBT Exercises for Learning Mindfulness, Interpersonal Effectiveness, Emotion Regulation, and Distress Tolerance PDF AZW3 EPUB MOBI TXT Download


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.

Matthew McKay PhD
October 1, 2019
296 pages
English
978-1684034581

File Size: 84 MB
Available File Formats: PDF AZW3 DOCX EPUB MOBI TXT or Kindle audiobook Audio CD(Several files can be converted to each other)
Language: English, Francais, Italiano, Espanol, Deutsch, chinese

“As a fellow dialectical behavior therapy (DBT) consumer, DBT therapist, and DBT author, I am always on the lookout for simple, practical, and effective ways of making DBT skills usable, accessible, and applicable to the average reader. In this book, you will find just that! Even after using, teaching, researching, and writing about DBT concepts for more than a decade, I now have a richer understanding of DBT that I am excited to try on myself…and share with others!” —Kirby Reutter, PhD, bilingual clinical psychologist with the Department of Homeland Security, and author of The Dialectical Behavior Therapy Skills Workbook for PTSD“For people who struggle with intense, painful emotions, this workbook is a great resource. It teaches the skills of DBT, including the newest skills, and provides examples and exercises to strengthen learning. Those who apply themselves to the program outlined in this book will acquire the skills necessary to experience strong emotions without resorting to behavior patterns that harm relationships and decrease quality of life. DBT skills, used daily as directed, change lives for the better!” —Cedar R. Koons, LCSW, is an LBC-DBT-certified DBT therapist, a mindfulness retreat leader, an international DBT consultant, and author of The Mindfulness Solution for Intense Emotions“The authors have produced yet another example of accessible and clear instructions for those coping with overwhelming emotions like guilt, anger, shame, and anxiety. The acronyms used are simple and easy to remember. The many examples and exercises in the book assist the reader to do the work that DBT demands. While staying true to the DBT model, the authors go beyond Linehan to synthesize adaptations of research and clinical instruments useful for both home and clinic. I was particularly impressed with their inclusion of exposure-based cognitive rehearsal, so the user deals with intense emotions in the moment.” —Thomas Marra, PhD, author of Depressed and Anxious, Dialectical Behavior Therapy in Private Practice, and the forthcoming The Path of Wisdom on Emotion Regulation“Knowing how to effectively regulate emotions is not something we are born with. This updated manual provides a road map and step-by-step instructions for enhancing emotional well-being. It is easy to read and easy to use—with new techniques focusing on increasing compassion towards the self and others, and novel strategies for dealing with intense emotions. Highly recommended for anyone struggling with regulating emotions or interested in improving their emotional intelligence.” —Thomas R. Lynch, PhD, FBPsS, emeritus professor in the school of psychology at University of Southampton, United Kingdom; and author of Radically Open Dialectical Behavior Therapy and The Skills Training Manual for Radically Open Dialectical Behavior Therapy“The Dialectical Behavior Therapy Skills Workbook update, by McKay, Wood, and Brantley, is remarkable in the attention it gives to explaining DBT skills, and in providing directions about how to practice and use the skills that are easy to follow. They have connected the skills in a way that makes sense, and that makes them understandable and eminently useful. This workbook, with its examples and exercises, provides many opportunities for anyone who has intense emotions to practice skills that will enhance their ability to manage their lives more effectively. I highly recommend it to anyone who has intense emotions, to clinicians, and to family members.” —Pat Harvey, LCSW-C, DBT parent coach, trainer, and consultant; and coauthor of Parenting a Child Who Has Intense Emotions, Dialectical Behavior Therapy for At-Risk Adolescents, and Parenting a Teen Who Has Intense Emotions“Building on their original best seller, McKay, Wood, and Brantley have incorporated recent research and new developments in DBT into the second edition of The Dialectical Behavior Therapy Skills Workbook. The result is a comprehensive, user-friendly guide to DBT skills, chock-full of exercises that will help clients learn the skills that will help in their struggle with overwhelming emotions, and that will also make DBT more accessible to clinicians.” —Sheri Van Dijk, MSW, psychotherapist, international speaker, and author of several DBT books, including Don’t Let Your Emotions Run Your Life for Teens“This book has taken DBT skills, and provided a comprehensive framework to guide a client from first introduction to DBT through the development of a deeper proficiency in skill use. The additional focus on self-compassion and exposure-based cognitive rehearsal is vital to bridging the gap between learning new behaviors and using them when they truly matter—during times of emotional arousal and when it’s a struggle to cope. I would highly recommend this book to clinicians and readers who want to build a rich array of strategies to survive painful emotions and live fully in everyday life.” —Christy Matta, MA, health manager at Stanford’s Health Improvement Program, and author of The Stress Response“McKay and colleagues have revolutionized DBT by replacing traditional skills training with this quintessential compendium of state-of-the-art strategies for effective coping and valued living. The authors have brilliantly distilled decades of research into refreshingly clear constructs that help individuals understand and overcome suffering, and improve their cognitive, behavioral, and socio-emotional functioning. Relatable examples and user-friendly worksheets facilitate readers’ learning and their ability to utilize skills across a broad range of everyday problems. Whether you are a consumer seeking expert help, or a clinician wanting to improve your ability to better serve clients, this is a must-have resource for any library.” —Rochelle I. Frank, PhD, assistant clinical professor in the department of psychology at the University of California, Berkeley; adjunct professor at The Wright Institute; and coauthor of The Transdiagnostic Road Map to Case Formulation and Treatment Planning“The Dialectical Behavior Therapy Skills Workbook, Second Edition by McKay, Wood, and Brantley is a welcome resource for DBT therapists, clients, and anyone looking to enhance their use of effective psychological skills. The authors devote ample and necessary time to developing awareness skills with mindfulness practice, and include useful mediation scripts as well as clear guidelines for their use. The workbook is clearly written, and includes new distress tolerance and interpersonal effectiveness skills, multiple worksheets, and an excellent description of the importance of implementing exposure with step-by-step instructions for using this powerful tool effectively. The workbook is a ‘must-have’ and will improve the quality of life of anyone who implements its suggestions.” —Britt Rathbone, MSSW, LCSW-C, coauthor of Dialectical Behavior Therapy for At-Risk Adolescents, What Works with Teens, and Parenting a Teen Who Has Intense Emotions“The individual struggling with overwhelming emotions, as wells as DBT therapists, will benefit significantly from this workbook. McKay, Wood, and Brantley have expanded and translated DBT skills, making Linehan’s iconic work on emotional skill building even more accessible and easy to apply to everyday life.” —Kate Northcott, MA, MFT, DBT therapist in private practice with Mindfulness Therapy Associates; and director of New Perspectives Center for Counseling, a nonprofit counseling center in San Francisco, CA About the Author Matthew McKay, PhD, is a professor at the Wright Institute in Berkeley, CA. He has authored and coauthored numerous books, including The Dialectical Behavior Therapy Skills Workbook, The Relaxation and Stress Reduction Workbook, Self-Esteem, Thoughts and Feelings, When Anger Hurts, and ACT on Life Not on Anger. McKay received his PhD in clinical psychology from the California School of Professional Psychology, and specializes in the cognitive behavioral treatment of anxiety and depression.Jeffrey C. Wood, PsyD, lives and works in Las Vegas, NV. He specializes in brief therapy treatments for depression, anxiety, and trauma. He also provides coaching for spiritual development, communication skills development, and life-skills coaching. He is coauthor of The New Happiness, The Dialectical Behavior Therapy Skills Workbook, The Dialectical Behavior Therapy Diary, The Cognitive Behavioral Therapy Workbook for Personality Disorders, and Getting Help.Jeffrey Brantley, MD, is a consulting associate in the Duke department of psychiatry, and founder and director of the Mindfulness Based Stress Reduction (MBSR) Program at Duke University’s Center for Integrative Medicine. He has represented the Duke MBSR program in numerous radio, television, and print interviews. He is author of Calming Your Anxious Mind, and coauthor of Five Good Minutes. <div id="

  • The author advises drawing lines on your body (with a sharpie) of where you would cut yourself instead of self-harm; adding red nail polish to make it look like blood); destroying pictures of people you hate; snapping yourself with a rubber band…
  • Well, this book, along with talking to my therapist, and taking ability, I am finally stable. I was the kind of person who used to run outside in the middle of the night due to BPD, but this book was actually very helpful. I didn’t think it would be at first, but I kept finding myself drawn to it and wanting to read more. Be warned, there are a lot of word walls, but they’re definitely worth reading, and they don’t ever go on for too long, and usually lead into an interactive page with questions and such.My only quam with this workbook is the same as a review I saw from someone else before buying it; there are some poor suggestions regarding food being something you should use to calm yourself down. That is a bad idea and leads to 600 pound lifers.But besides that, it’s a wonderfully useful book.
  • There are definitely some techniques they say that are NOT good ideas. Shopping, eating, and some of their distress tolerance techniques; specifically snapping rubber bands, digging your nails into your skin, and drawing cuts onto your skin, painting them with nail polish to make them look like they’re bleeding, and then drawing stitches on them. I see no issue with calling people who care about you as a distraction or for advice, going out for a walk, and writing down what’s going on in your life/your head are all great ideas. That being said, a lot of the pleasurable activity distractions are eating and shopping. I don’t think it’s safe to encourage these behaviors in a nonclinical setting where you can have a therapist tell you do these things within reason and notice if you are using them to completely avoid your problems.There are a lot of good other techniques in there, such as self-soothing through your senses, visualization techniques, and mindfulness techniques that are beneficial. I do recommend this, but only if you are past your initial therapy hump where everything is so difficult to talk about (regardless of what you need therapy for). I think that getting this workbook and discussing it with your therapist is a great step!
  • This book has been very helpful, but I think you need to be at a place that is ready to change before you start. No one is coming to help you, so if you have already accepted your suffering and are ready to find a way out, this book is for you. If you are still wallowing in victimhood (I feel for you–I have been there), then you probably need therapy first. I finally took ownership of my situation and stopped therapy for financial reasons and found this book to be a helpful step during the break from therapy, though I see many people find it helpful during therapy, too.I don’t have BPD but do struggle being overly emotional due to childhood trauma/PTSD. This book has really helped me come up with techniques to calm myself in different situations (at work or alone) and recognize when my body is filling with tension to try and release it before blowing up.You do have to actually work through the exercises (yes, fill out those boxes) and practice these techniques even when you aren’t working in the workbook. I like going slowly and learning a new technique every time I have been able to successfully use one in my day-to-day.I see other people making some negative comments about how this book suggests some negative self-soothing techniques. Like it says to eat ice cream if you need to self-soothe. I overeat to cope with negative emotions, so obviously, I skipped that and used the other suggestions instead. As long as you know yourself, you know what you should and should not use. Be sensible and trust yourself.Best of luck!
  • I was diagnosed with BPD and my insurance would only cover the payment of a local DBT group and it didn’t help me because we never talked about what was going in through our minds, so I tried to find anything that could possibly add any additional help. When I found this workbook I was excited because it was a workbook version of the group I had to go to but I could go at my own pace, practice coping skills that I liked (not ones I had to try out that week), and even personalize the book to reflect who I am as a person.I would recommend also buying the Workbook called “The Borderline Personality Disorder Workbook” because with the two of them combined, I believe I have improved with having BPD from learning better coping skills to handling problems that I thought I could never solve.* I would show pictures of how I decorated the workbooks but I have bad camera quality *
  • I’m an integrative psychiatrist psychotherapist in private practice specializing in wellness for smart people. This book helped me survive medical school by teaching me how to correct some of my self limiting beliefs and cope more effectively with the psychological and emotional abuse that is inherent to medical education in its current form. It’s not enough, by itself to prevent suicide in a depressed person, but combined with good psychotherapy and a number of other wellness factors, this book was helpful to me, and I now use this with a number of my own patients.
  • I love this workbook, and I think it’s a perfect starting place for anyone who wants to improve their mental health and wellbeing.I have two copies, and I also gave a copy each to my partner and my mother. They both found it just as practical and helpful.We do not have BPD, but all have different types of PTSD and complex PTSD (sometimes diagnosed as BPD). And the exercises and readings in this book touch on the perfect issues and gives practical solutions.You do not need to be in DBT therapy to get use out of it, either.
  • Truly a wonderful book. I couldn’t afford therapy but this has been such an incredible help, words cannot describe. I’m so happy with how my life has changed because of the lessons this book has taught. If you’re willing to commit to a it’s activities and lessons, even without a therapist in person the results can be astonishing. As a sufferer of BPD, sick of feeling like I’m losing my mind, this has truly changed my life
  • Both my partner and I suffer with BPD but have really struggled to get sufficient therapy or support. This book is absolutely amazing. It really breaks down your thought patterns and how you can work to change those in a healthy way. When you’re in the midst of angst and impulsive feelings it’s really difficult to make choices that will be beneficial to you and this book helps implement those habits. Couldn’t recommend this more.
  • Useful for filling your own ideas in and working your way through at your own pace. Waiting lists are so long so it can be good to get an idea of the basics in your own time and have a look. A really big book that explains really well about many things giving examples and explains in a really modern, non-patronising way, making it clear that it’s up to you and down to you! Loads of activities to do and would recommend.
  • I’m not even half way through this and its already teaching me things which have failed to sink in before. Such as techniques to stop me from reacting to anger and frustration. I just need to look at different tastes, smells and visuals.
  • Amazing book, so helpful for BPD. Best £16 I’ve ever spent and wish I’d found this book a lot sooner.Easy to understand for any reader, I don’t know why patients aren’t recommended this by professionals while awaiting therapy. I bought another book alongside this and this is definitely the one which is easier to understand and follow.
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