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
Pages: 151
ISBN: 9781572248830
Item Number: 8500

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Everyone knows how difficult it can be to manage overwhelming feelings like anxiety, anger, and fear, but many forget that these emotions are amplified even more during the teenage years, when healthy coping mechanisms have not fully developed.

Don’t Let Your Emotions Run Your Life for Teens can help all teens with depression, anxiety, anger, bipolar disorder, and borderline personality disorder, take charge of their feelings. (This workbook is the teen version of the bestselling Don’t Let Your Emotions Run Your Life.)

Based in dialectical behavior therapy, a type of therapy designed to help people who have a hard time handling their intense emotions, this workbook helps you learn the skills you need to ride the ups and downs of life with grace and confidence.

This book offers easy techniques to help you:

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

Book Reviews

Don’t Let Your Emotions Run Your Life for Teens examines many areas that teenagers (and subsequently parents) struggle with. Sheri Van Dijk offers tangible tools to deal with emotional upheaval, volatile emotions and difficult relationships.

The exercises that Van Dijk includes in each chapter will assist teens by offering them options for coping with their emotions. Having raised three teenagers, I strongly believe these skills should be taught in schools as part of the curriculum!”

—Kathy Christie, ADR, mental health case manager at York Support Services Network in Newmarket, ON, Canada

“Van Dijk has written a workbook that any teen struggling with emotions will find very helpful. Using clear and concise language, this workbook offers awareness-enhancing exercises and practical help for recognizing, sorting out, and changing the way painful emotions can be handled. I found this book useful and easy to read, and I will recommend it to my teenage patients.”

—Mark R. Katz, MD, FRCOP(C), staff psychiatrist at the Southlake Regional Health Centre and assistant professor at the University of Toronto in Canada

“I highly recommend this well-written, user-friendly workbook written especially for teens. It provides easy to use tools for harnessing unruly emotions and calming uncontrolled thinking. By following the suggestions in this workbook, teens will feel more capable of controlling their mood, have more harmonious relationships, gain confidence, and live happier lives.”

—Linda Jeffery, RN, cognitive behavior therapist in private practice in Newmarket, Ontario

“Emotions are generally undervalued in Western society. Many of us receive negative messages about emotions and come to experience them as worthless, problematic, or dangerous. However, emotions are powerful motivators and valid sources of knowledge. Van Dijk addresses these, and other important issues, in this book. She presents information about a range of emotional issues in an accessible manner. She also includes activities that will help deepen the reader’s understanding and integration of the material.”

—Karma Guindon, MSW, RSW, RMFT

“Strongly recommended for teens whose moods interfere with their ability to enjoy life and relationships. Van Dijk has presented Linehan’s dialectical behavior therapy skills in a manner that is user-friendly and easy to understand. Van Dijk first describes why these skills can be useful, then presents exercises that give the reader an opportunity to practice the skills.”

—Marilyn Becker, MSW, RSW, clinical supervisor at Addiction Services for York Region

Table of Contents


Chapter One—Mindfulness: Learning Self-Awareness

Activity 1. How Aware Are You of Your Thoughts?
Activity 2. How Unmindful Thoughts Can Trigger Painful Emotions
Activity 3. Mindfulness Breathing
Activity 4. Your Bucket of Emotions
Activity 5. How Do Your Emotions Feel?
Activity 6. Mindfulness to Physical Sensations Exercise

Chapter Two—What You Need to Know About Emotions

Activity 7. Naming Emotions
Activity 8. The Job of Emotions
Activity 9. Thought, Emotion, or Behavior?
Activity 10. Sorting Out Your Thoughts, Emotions, and Behaviors
Activity 11. Observing Your Thoughts and Emotions

Chapter Three—Taking Control Of Out-Of-Control Emotions

Activity 12. Reasoning, Emotional, or Wise Self?
Activity 13. Your Typical Way of Thinking
Activity 14. Lifestyle Changes You Can Make to Decrease Emotions
Activity 15. How to Be More Effective
Activity 16. Acting Opposite to Urges

Chapter Four—Reducing Your Painful Emotions

Activity 17. Judgments vs. Nonjudgments
Activity 18. Adding Fuel to the Fire
Activity 19. Turning a Judgment Into a Nonjudgment
Activity 20. Do You Validate or Invalidate Yourself?
Activity 21. What Messages Have You Received About Emotions?
Activity 22. Validating Yourself
Activity 23. What Does Fighting Reality Do for You?
Activity 24. How Reality Acceptance Helps
Activity 25. Loving-Kindness Meditation

Chapter Five—Surviving a Crisis Without Making It Worse

Activity 26. How Do You Cope?
Activity 27. Distracting Yourself
Activity 28. Soothing Yourself
Activity 29. Creating a Crisis Plan

Chapter Six—Improving Your Mood

Activity 30. Things You Enjoy
Activity 31. What Can You Do to Build Mastery?
Activity 32. Setting Goals for Yourself
Activity 33. Focusing on the Positive
Activity 34. Being Mindful to Your Emotions

Chapter Seven—Improving Your Relationships

Activity 35. Thinking About Your Current Relationships
Activity 36. Increasing the Relationships in Your Life
Activity 37. What’s Your Communication Style?
Activity 38. Reflecting on Your Assertiveness Skills
Activity 39. Assertiveness Practice

Chapter Eight—Putting It All Together

Activity 40. Self-Assessment
Activity 41. Your Experience of Willfulness and Willingness

Additional Reading

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