The Dialectical Behavior Therapy Skills Workbook for Anxiety

72 The Dialectical Behavior Therapy Skills Workbook do this, and keep breathing slow, deep breaths. [Pause here for one minute i ...

Basic Mindfulness Skills 73 Exercise: Thought Defusion This is the third exercise that will help you recognize and focus on your ...

74 The Dialectical Behavior Therapy Skills Workbook eight or ten minutes. But don’t expect to be able to sit still that long whe ...

Basic Mindfulness Skills 75 emotion. Maybe this situation made you feel angry, hurt, sad, stupid, or something else. Be specific ...

76 The Dialectical Behavior Therapy Skills Workbook When you finish identifying the emotion you want to explore, write it down a ...

Basic Mindfulness Skills 77 DESCRIBE YOuR EMOTION Name the emotion: Draw a picture of your emotion Describe a related action: De ...

78 The Dialectical Behavior Therapy Skills Workbook Exercise: Focus Shifting This next exercise will teach you the third “what” ...

Basic Mindfulness Skills 79 hold it. Imagine what the object must weigh. Describe the object silently to yourself, being as desc ...

80 The Dialectical Behavior Therapy Skills Workbook Exercise: Mindful Breathing This Mindful Breathing exercise will help you le ...

Basic Mindfulness Skills 81 To begin, take a few slow, long breaths, and relax. Place one hand on your stomach. Now slowly breat ...

82 The Dialectical Behavior Therapy Skills Workbook describing to yourself what you observe. Notice the nuances of the feeling o ...

Basic Mindfulness Skills 83 or a bad feeling. Notice whether it is pleasant or unpleasant. Just keep your attention on the feeli ...

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chapter 4 Advanced Mindfulness Skills. In the previous chapter, you learned what mindfulness is and you also learned the basic “ ...

86 The Dialectical Behavior Therapy Skills Workbook As in the last chapter, it is important that you do the exercises in this ch ...

Advanced Mindfulness Skills 87 The solution is to use wise mind to make healthy decisions about your life. Wise mind results fro ...

88 The Dialectical Behavior Therapy Skills Workbook Instructions To begin, find a comfortable place to sit in a room where you w ...

Advanced Mindfulness Skills 89 Learning to make reliably good decisions about your life is a process that evolves as long as you ...

90 The Dialectical Behavior Therapy Skills Workbook in that moment. In many ways, judgment is the royal road to suffering, becau ...

Advanced Mindfulness Skills 91 open manhole as soon as he starts walking down that street. And on the fifth day, he chooses to w ...