“The authors of Pocket Therapy for Emotional Balance have created a handy, readable guide that brings together simple yet powerful psychological tools for achieving and maintaining emotional well-being. Readers who are willing to seriously and consistently practice as directed will learn effective psychological coping skills, and will likely experience the kind of improved emotional resilience that often results from face-toface therapy with a skilled dialectical behavior therapy (DBT) provider.” أعد المحاولة    سبب الخطأ

—Britt H. Rathbone, MSSW, LCSW-C, expert adolescent أعد المحاولة    سبب الخطأ

therapist, trainer, and coauthor of What Works with Teens, أعد المحاولة    سبب الخطأ

“This petite book easily fits in your pocket or purse, and is designed as a quick resource for those struggling with overwhelming distress and emotions. Practical skills are explained in twelve easy-to-read chapters, each with a handy ‘explore’ section to facilitate bringing skills into everyday life. A great ‘go-to’ support that you can carry with you at all times.” أعد المحاولة    سبب الخطأ

—Thomas R. Lynch, PhD, FBPsS, professor emeritus of clinical psychology in the school of psychology at the University of أعد المحاولة    سبب الخطأ

Southampton, and author of Radically Open Dialectical Behavior Therapy and The Skills Training Manual for Radically Open Dialectical Behavior Therapy أعد المحاولة    سبب الخطأ

“Pocket Therapy for Emotional Balance is a little gem. McKay, Wood, and Brantley have distilled some of the most potent skills from DBT in terms so clear and concise that anyone, including teenagers, can grasp how to use them. If you struggle with painful or out-of-control emotions, put this little book in your survival kit, or indeed, in your pocket, and remind yourself of how to stay in balance.” أعد المحاولة    سبب الخطأ

—Cedar R. Koons, LCSW, DBT consultant and mindfulness أعد المحاولة    سبب الخطأ

teacher, and author of The Mindfulness Solution for Intense Emotions أعد المحاولة    سبب الخطأ

“As a fellow DBT therapist, author, and trainer, I am always on the lookout for simple, practical, and effective ways of making DBT skills usable for the lay reader. In this resource, you will find just that! I was أعد المحاولة    سبب الخطأ

I am always on the lookout for simple especially impressed by the elegant simplicity with which the authors presented the difficult topics of radical acceptance, wise mind, and selfcompassion, all while providing simple exercises to convert theory into immediate practice.” أعد المحاولة    سبب الخطأ

—Kirby Reutter, PhD, bilingual clinical psychologist with Department of Homeland Security, and author of The Dialectical أعد المحاولة    سبب الخطأ

Behavior Therapy Skills Workbook for PTSD أعد المحاولة    سبب الخطأ

Contents أعد المحاولة    سبب الخطأ

Introduction أعد المحاولة    سبب الخطأ

1. Identify Your Emotions أعد المحاولة    سبب الخطأ

2. Take a REST أعد المحاولة    سبب الخطأ

3. Distract Yourself أعد المحاولة    سبب الخطأ

4. Relax and Soothe Yourself أعد المحاولة    سبب الخطأ

5. Use Deep Relaxation أعد المحاولة    سبب الخطأ

6. Try Radical Acceptance أعد المحاولة    سبب الخطأ

7. Live in the Present أعد المحاولة    سبب الخطأ

8. Use Mindfulness أعد المحاولة    سبب الخطأ

9. Practice Mindful Breathing أعد المحاولة    سبب الخطأ

10. Use Wise-Mind Meditation أعد المحاولة    سبب الخطأ

11. Increase Your Positive Emotions أعد المحاولة    سبب الخطأ

12. Cope on the Spot أعد المحاولة    سبب الخطأ

Emotional Balance Tool Kit أعد المحاولة    سبب الخطأ

Publisher’s Note أعد المحاولة    سبب الخطأ

This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. أعد المحاولة    سبب الخطأ

Distributed in Canada by Raincoast Books Copyright © 2020 by Matthew McKay, Jeffrey C. Wood, and Jeffrey Brantley New Harbinger Publications, Inc. أعد المحاولة    سبب الخطأ

5674 Shattuck Avenue Oakland, CA 94609 www.newharbinger.com Cover design by Sara Christian; Acquired by Elizabeth Hollis Hansen; Edited by Marisa Solís; Text design by Michele Waters-Kermes and Amy Shoup أعد المحاولة    سبب الخطأ

All Rights Reserved Printed in the United States of America Library of Congress Cataloging-in-Publication Data on file أعد المحاولة    سبب الخطأ