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Don't Let Your Emotions Run Your Life for Teens: Dialectical Behavior Therapy Skills for Helping You Manage Mood Swings, Control Angry Outbursts, and Get Along with Others

Don't Let Your Emotions Run Your Life for Teens: Dialectical Behavior Therapy Skills for Helping You Manage Mood Swings, Control Angry Outbursts, and Get Along with Others

by Sheri Van Dijk MSW

Paperback(Second Edition, Revised)

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Take charge of your emotions, take charge of your life! Now fully revised and updated, this workbook offers proven-effective dialectical behavior therapy (DBT) skills to help you find emotional balance and live the life you want.

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 reaching your goals and enjoying your teen years.

Now a teen self-help classic, Don’t Let Your Emotions Run Your Life for Teens has already helped thousands of teens take charge of their emotions using proven-effective dialectical behavior therapy (DBT) skills. This fully revised and updated second edition provides even more strategies for managing difficult feelings, and includes new information on how to accept your emotions, body-based practices for finding calm, and tips to help you identify the things in life that make you feel happy and fulfilled.

This book offers easy techniques to help you:

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

If you’re ready to take control of your emotions, be the best version of you, and reach your goals, this workbook has everything you need to get started today.

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Product Details

ISBN-13: 9781684037360
Publisher: New Harbinger Publications
Publication date: 09/01/2021
Edition description: Second Edition, Revised
Pages: 192
Sales rank: 133,046
Product dimensions: 7.80(w) x 9.90(h) x 0.40(d)
Age Range: 13 - 18 Years

About the Author

Sheri Van Dijk, MSW, is a psychotherapist and renowned dialectical behavior therapy (DBT) expert. She is author of several books, including Don’t Let Your Emotions Run Your Life for Teens and Calming the Emotional Storm, and she presents extensively on this topic in Canada, the US, and abroad. Her books focus on using DBT skills to help people manage their emotions and cultivate lasting well-being. Van Dijk is recipient of the R.O. Jones Award from the Canadian Psychiatric Association.

Table of Contents

Introduction 1

Chapter 1 Mindfulness: Learning Self-Awareness 7

Activity 1 How Aware Are You of Your Thoughts? 11

Activity 2 How Unmindful Thoughts Can Trigger Painful Emotions 12

Activity 3 Mindfulness Breathing 13

Activity 4 Your Bucket of Emotions 18

Activity 5 How Do Your Emotions Feel? 20

Activity 6 Mindfulness to Physical Sensations 22

Activity 7 What Are Your Values? 25

Chapter 2 What You Need to Know About Emotions 29

Activity 8 Put a Name on It 30

Activity 9 What's This Emotion Telling You? 41

Activity 10 Thought, Emotion, or Behavior? 47

Activity 11 Sorting Out Your Thoughts, Emotions, and Behaviors 48

Activity 12 Observing Your Thoughts and Emotions 50

Chapter 3 Taking Control of Gut-of-Control Emotions 53

Activity 13 Reasoning, Emotional, or Wise Self? 57

Activity 14 Your Typical Way of Thinking 58

Activity 15 Lifestyle Changes You Can Make to Decrease Emotions 64

Activity 16 How to Be More Effective 69

Activity 17 Acting Opposite to Urges 76

Chapter 4 Reducing Your Painful Emotions 79

Activity 18 Judgments vs. Nonjudgments 81

Activity 19 Adding Fuel to the Fire 84

Activity 20 Turning a Judgment Into a Nonjudgment 87

Activity 21 Changing Your Self-Judgments 90

Activity 22 Do You Validate or Invalidate Yourself? 92

Activity 23 What Messages Have You Received About Emotions? 94

Activity 24 Validating Yourself 96

Activity 25 What Does Fighting Reality Do for You? 98

Activity 26 How Reality Acceptance Helps 101

Activity 27 Loving-Kindness Meditation 104

Chapter 5 Surviving a Crisis Without Making It Worse 107

Activity 28 How Do You Cope? 108

Activity 29 Distracting Yourself 114

Activity 30 Soothing Yourself 116

Activity 31 Creating a Crisis Plan 119

Chapter 6 Improving Your Mood 123

Activity 32 Things You Enjoy 124

Activity 33 What Can You Do to Build Mastery? 128

Activity 34 Setting Goals for Yourself 130

Activity 35 Focusing on the Positive 134

Activity 36 Being Mindful to Your Emotions 137

Chapter 7 Improving Your Relationships 139

Activity 37 Thinking About Your Current Relationships 141

Activity 38 Increasing the Relationships in Your Life 145

Activity 39 What's Your Communication Style? 151

Activity 40 Reflecting on Your Assertiveness Skills 157

Activity 41 Assertiveness Practice 160

Chapter 8 Putting It All Together 163

Activity 42 Self-Assessment 164

Activity 43 Your Experience of Willfulness and Willingness 169

Answers 171

Additional Reading 173

References 175


Van Dijk resides in the Greater Toronto Area, ONT, Canada.

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