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

• Activity 7. What Are Your Values?

Chapter Two What You Need to Know About Emotions • Activity 8. Put a Name on it • Activity 9. What's This Emotion Telling You? • Activity 10. Thought, Emotion, or Behavior? • Activity 11. Sorting Out Your Thoughts, Emotions, and Behaviors • Activity 12. Observing Your Thoughts and Emotions

Chapter Three Taking Control Of Out-Of-Control Emotions • Activity 13. Reasoning, Emotional, or Wise Self? • Activity 14. Your Typical Way of Thinking • Activity 15. Lifestyle Changes You Can Make to Decrease Emotions • Activity 16. How to Be More Effective • Activity 17. Acting Opposite to Urges

Chapter Four Reducing Your Painful Emotions • Activity 18. Judgments vs. Nonjudgments • Activity 19. Adding Fuel to the Fire • Activity 20. Turning a Judgment Into a Nonjudgment • Activity 21. Changing Your Self-Judgments • Activity 22. Do You Validate or Invalidate Yourself? • Activity 23. What Messages Have You Received About Emotions? • Activity 24. Validating Yourself • Activity 25. What Does Fighting Reality Do for You? • Activity 26. How Reality Acceptance Helps • Activity 27. Loving-Kindness Meditation

Chapter Five Surviving a Crisis Without Making It Worse • Activity 28. How Do You Cope? • Activity 29. Distracting Yourself • Activity 30. Soothing Yourself • Activity 31. Creating a Crisis Plan

Chapter Six Improving Your Mood • Activity 32. Things You Enjoy • Activity 33. What Can You Do to Build Mastery? • Activity 34. Setting Goals for Yourself • Activity 35. Focusing on the Positive • Activity 36. Being Mindful to Your Emotions

Chapter Seven Improving Your Relationships • Activity 37. Thinking About Your Current Relationships • Activity 38. Increasing the Relationships in Your Life • Activity 39. What’s Your Communication Style? • Activity 40. Reflecting on Your Assertiveness Skills • Activity 41. Assertiveness Practice

Chapter Eight Putting It All Together • Activity 42. Self-Assessment • Activity 43. Your Experience of Willfulness and Willingness

Answers

Additional Reading

References