The Mindfulness Workbook for Teen Self-Harm: Skills to Help You Overcome Cutting and Self-Harming Behaviors, Thoughts, and Feelings

The Mindfulness Workbook for Teen Self-Harm: Skills to Help You Overcome Cutting and Self-Harming Behaviors, Thoughts, and Feelings

The Mindfulness Workbook for Teen Self-Harm: Skills to Help You Overcome Cutting and Self-Harming Behaviors, Thoughts, and Feelings

The Mindfulness Workbook for Teen Self-Harm: Skills to Help You Overcome Cutting and Self-Harming Behaviors, Thoughts, and Feelings


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Powerful mindfulness tools to help you move beyond self-harming thoughts and behaviors, so you can get back to living your life.

Being a teen in today’s world isn’t easy. Maybe you’ve been bullied. Maybe you feel like your family or friends just don’t get you. Or maybe you feel like you don’t have control of your life, or you’re just tired of trying to be perfect all the time. You aren’t alone. Many teens struggle with difficult feelings and thoughts—and sometimes, when these thoughts feel overwhelming, you just want to feel something else. This is where self-harming behaviors, such as cutting, come in. But there are better ways to manage your pain. This book will help guide you.

In this workbook, you’ll learn about the power of mindfulness, and how it can help you create your own special space for simply being with your thoughts. When you’re dealing with difficult emotions, you’ll have this safe space to go to again and again—no matter where you are or what you’re doing. You’ll learn how to be mindful of your senses, techniques for managing difficult feelings before they escalate, and move past self-judgment to embrace self-compassion and self-awareness.

Pain is a normal part of life—it’s how you react to this pain that really matters. Let this workbook guide you toward better strategies for dealing with stress and emotional pain, so you can be safe, happy, and in control of your life.

Product Details

ISBN-13: 9781684033676
Publisher: New Harbinger Publications
Publication date: 09/01/2019
Series: Instant Help for Teens Series
Pages: 176
Sales rank: 206,426
Product dimensions: 7.90(w) x 9.90(h) x 0.50(d)
Age Range: 13 - 17 Years

About the Author

Gina M. Biegel, MA, LMFT, is a California-based psychotherapist, researcher, speaker, and author who specializes in mindfulness-based work with adolescents. She is founder of Stressed Teens, which has been offering mindfulness-based stress reduction for teens (MBSR-T) to adolescents, families, schools, professionals, and the community since 2004. She created MBSR-T to help teens in a large HMO’s outpatient department of child and adolescent psychiatry whose physical and psychological symptoms were not responding satisfactorily to a multitude of other evidence-based practices.

Biegel is an expert and pioneer of bringing mindfulness-based approaches to youth. She is author or coauthor of the The Trauma and Adversity Workbook for Teens, Take in the Good, The Stress Reduction Card Deck for Teens, The Mindfulness Workbook for Teen Self-Harm, Be Mindful and Stress Less, Mindfulness for Student Athletes, The Stress Reduction Workbook for Teens, and Be Mindful. She also has a mindfulness practice audio CD, Mindfulness for Teens, to complement the MBSR-T program. She provides worldwide multiday trainings and intensive ten-week online trainings, and works with teens and families individually and in groups. Her work has been featured on The Today Show, CNN, Psychology Today, Reuters, TheNew York Times, US News & World Report, and Tricycle to name a few. For more information, visit her website at

Stacie Cooper, PsyD, is a published author, transition coach, and Pilates and mindfulness instructor with twenty years of experience helping teens and young adults on their journey to uncover their strengths, find purpose, and navigate major life transitions. In 2009, she graduated from Pepperdine University with her doctorate in clinical psychology, and completed her training at Duke University’s student counseling center.

Stacie has had a passion for working with youth in transition and women for her entire career, and founded Aware and Thriving in 2016 to focus on preventative and strengths-based efforts emphasizing mind and body. She has been a mentor for Girls Incorporated’s College Bound Mentorship Program, and a keynote speaker for their Eureka summer camp for middle school girls. She teaches group reformer Pilates classes in the local community, and private reformer sessions out of her house. See for more information.

Table of Contents

A Letter to Teens vii

To Professionals, Parents, and Caregivers ix

Trauma and Mental Health Treatment: What This Book Is and Isn't 1

Pledging a Pause to Self-Harm 5

Section 1 Self-Harming Behaviors

Activity 1 Self-Harm Inventory: You Can Be a Survivor! 8

Activity 2 Self-Harm Awareness Calendar: Keeping Score of Self-Harm 14

Activity 3 Pain Is there for a Reason 21

Activity 4 Stress Equals Pain Times Blocking (S = P X B) 26

Activity 5 Responding to Stress: The Fight-Flight-or-Freeze Response 33

Activity 6 Grounding Yourself When You Are in Pain 37

Activity 7 Negative Coping Behaviors and Positive Coping Skills 41

Activity 8 Letting Go Is a Process That Is Possible 45

Section 2 Be Mindful, Not Harmful

Activity 9 Sense Awareness: A Mindfulness Practice 52

Activity 10 Mindful Check-In: Your Highs And Lows 56

Activity 11 Riding the Waves: Pain Will Pass 62

Activity 12 Finding Your Anchor: A Grounding Practice 68

Activity 13 Befriending Your Body: The Body Scan Mindfulness Practice 73

Activity 14 Bringing Mindfulness into Everything You Do 80

Activity 15 Taking A Mindful Pause to STOP Before You Self-Harm 85

Activity 16 Mindful Messaging 88

Section 3 Self-Harming Thoughts and Feelings

Activity 17 Self-Harming Thoughts and Feelings 92

Activity 18 Awareness: Where Do You Put Your Attention? 99

Activity 19 Quieting the Judgmental Mind 103

Activity 20 The Thinking Trap: Past-Now-Future 108

Activity 21 Knowing Your Feelings and the Information They Provide 114

Activity 22 Welcoming Unexpected Visitors 117

Activity 23 Make a New Playlist 121

Section 4 Take Control of Your Life

Activity 24 Taking In the Good: Learn to Resource Yourself 128

Activity 25 Gratitude and the 5 Gs 132

Activity 26 Focus on Your Strengths 136

Activity 27 Growth and Resilience 143

Activity 28 Respecting Yourself By Setting Boundaries 148

Activity 29 Keeping Your Water Bottle Full With the Self-Care Tracker 152

Activity 30 Taking Control of Your Life: Surviving and Rising Strong 159

Pledging to Stop Self-Harm 167

Resources 169

Journal Pages 171


Biegel resides in Campbell, CA (The Greater San Francisco Bay Area); Cooper resides in Orange County, CA.

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