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.

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Product Details

ISBN-13: 9781684033676
Publisher: New Harbinger Publications
Publication date: 09/01/2019
Series: Instant Help for Teens Series
Pages: 176
Sales rank: 702,207
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 psychotherapist, researcher, speaker, and author in the San Francisco Bay Area 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 for more than a decade.

An expert and pioneer in bringing mindfulness-based approaches to youth, she is author of Be Mindful and Stress Less, The Stress Reduction Workbook for Teens, and Be Mindful Card Deck for Teens. She also has a mindfulness practice audio CD, Mindfulness for Teens, to complement the MBSR-T program. She provides intensive ten-week online trainings worldwide, and works with teens and families individually and in groups. Her work has been featured on The Today Show and CNN, and in Reuters, The New York Times, and Tricycle. Visit her website at

Stacie Cooper, PsyD, received her doctorate in clinical psychology from Pepperdine University in 2009. She has counseled teens and young adults privately and in a variety of inpatient and outpatient settings, as well as led groups and psychoeducational trainings on adolescent mental health issues. She is certified in MBSR-T, and has facilitated workshops in community centers and schools throughout Orange County, CA.

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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