The Dialectical Behavior Therapy Skills Workbook

The Dialectical Behavior Therapy Skills Workbook
Author: Matthew McKay,Jeffrey C. Wood,Jeffrey Brantley
Publsiher: New Harbinger Publications
Total Pages: 296
Release: 2019-10-01
ISBN: 1684034604
Category: Self-Help
Language: EN, FR, DE, ES & NL

The Dialectical Behavior Therapy Skills Workbook Book Excerpt:

A clear and effective approach to learning evidence-based DBT skills—now in a fully revised and updated second edition. Do you have trouble managing your emotions? First developed by Marsha M. Linehan for treating borderline personality disorder, dialectical behavior therapy (DBT) has proven effective as treatment for a range of other mental health problems, and can greatly improve your ability to handle distress without losing control and acting destructively. However, to make use of these techniques, you need to build skills in four key areas: distress tolerance, mindfulness, emotion regulation, and interpersonal effectiveness. The Dialectical Behavior Therapy Skills Workbook, a collaborative effort from three esteemed authors, offers evidence-based, step-by-step exercises for learning these concepts and putting them to work for real and lasting change. Start by working on the introductory exercises and, after making progress, move on to the advanced-skills chapters. Whether you’re a mental health professional or a general reader, you'll benefit from this clear and practical guide to better managing your emotions. This fully revised and updated second edition also includes new chapters on cognitive rehearsal, distress tolerance, and self-compassion. Once you’ve completed the exercises in this book and are ready to move on to the next level, check out the authors’ new book, The New Happiness Workbook.

The Dialectical Behavior Therapy Skills Workbook

The Dialectical Behavior Therapy Skills Workbook
Author: Matthew McKAY
Publsiher: ReadHowYouWant.com
Total Pages: 458
Release: 2010-04-15
ISBN: 1458768619
Category: Body, Mind & Spirit
Language: EN, FR, DE, ES & NL

The Dialectical Behavior Therapy Skills Workbook Book Excerpt:

By a distinguished team of authors, this workbook offers readers unprecedented access to the core skills of dialectical behavior therapy (DBT), formerly available only through complicated professional books and a small handful of topical workbooks. These straightforward, step-by-step exercises will bring DBT core skills to thousands who need it.

The Dialectical Behavior Therapy Skills Workbook for Bulimia

The Dialectical Behavior Therapy Skills Workbook for Bulimia
Author: Ellen Astrachan-Fletcher,Michael Maslar
Publsiher: New Harbinger Publications
Total Pages: 206
Release: 2009
ISBN: 1572246197
Category: Self-Help
Language: EN, FR, DE, ES & NL

The Dialectical Behavior Therapy Skills Workbook for Bulimia Book Excerpt:

In The Dialectical Behavior Therapy Skills Workbook for Bulimia, two psychologists specializing in eating disorders and dialectical behavior therapy (DBT) show readers how to regulate negative emotions and behaviors and overcome bulimia.

The Dialectical Behavior Therapy Skills Workbook for Anger

The Dialectical Behavior Therapy Skills Workbook for Anger
Author: Alexander L. Chapman,Kim L. Gratz
Publsiher: New Harbinger Publications Incorporated
Total Pages: 224
Release: 2015-11-01
ISBN: 9781626250215
Category: Family & Relationships
Language: EN, FR, DE, ES & NL

The Dialectical Behavior Therapy Skills Workbook for Anger Book Excerpt:

Anger is a natural, human emotion. But chronic anger can throw life out of balance and wreak havoc on relationships with family, friends, romantic partners, and work colleagues. "The Dialectical Behavior Therapy Skills Workbook for""A""nger "offers powerful, proven-effective dialectical behavioral therapy (DBT) skills to help readers understand and manage anger. With this workbook as their guide, readers will learn to move past anger and start living better lives.

The Dialectical Behavior Therapy Skills Workbook for Bipolar Disorder

The Dialectical Behavior Therapy Skills Workbook for Bipolar Disorder
Author: Sheri Van Dijk
Publsiher: New Harbinger Publications
Total Pages: 248
Release: 2009
ISBN: 1572246286
Category: Psychology
Language: EN, FR, DE, ES & NL

The Dialectical Behavior Therapy Skills Workbook for Bipolar Disorder Book Excerpt:

Dialectical behavior therapy (DBT) has proven to be the most effective treatment for the mood swings and impulsive behavior symptomatic of bipolar disorder. This workbook presents a complete program for those suffering from this illness.

The Dialectical Behavior Therapy Skills Workbook for PTSD

The Dialectical Behavior Therapy Skills Workbook for PTSD
Author: Kirby Reutter
Publsiher: Unknown
Total Pages: 444
Release: 2020-01-24
ISBN: 9780369356345
Category: Self-Help
Language: EN, FR, DE, ES & NL

The Dialectical Behavior Therapy Skills Workbook for PTSD Book Excerpt:

People suffering from post-traumatic stress disorder (PTSD) may experience symptoms such as anxiety, fear, insomnia, flashbacks, anger, depression, and even addiction. The Dialectical Behavior Therapy Skills Workbook for PTSD offers pragmatic skills grounded in evidence-based dialectical behavior therapy (DBT) to help readers find lasting relief from trauma. The practical interventions in this workbook can be used on their own, or in conjunction with therapy.

The Dialectical Behavior Therapy Skills Workbook for Anxiety

The Dialectical Behavior Therapy Skills Workbook for Anxiety
Author: Alexander L. Chapman,Kim L. Gratz,Matthew T Tull
Publsiher: New Harbinger Publications
Total Pages: 184
Release: 2011-11-01
ISBN: 1608826147
Category: Self-Help
Language: EN, FR, DE, ES & NL

The Dialectical Behavior Therapy Skills Workbook for Anxiety Book Excerpt:

If you have an anxiety disorder or experience anxiety symptoms that interfere with your day-to-day life, you can benefit from learning four simple skills that therapists use with their clients. These easy-to-learn skills are at the heart of dialectical behavior therapy (DBT), a cutting-edge therapeutic approach that can help you better manage the panic attacks, worries, and fears that limit your life and keep you feeling stuck. This book will help you learn these four powerful skills: •Mindfulness helps you connect with the present moment and notice passing thoughts and feelings without being ruled by them. •Acceptance skills foster self-compassion and a nonjudgmental stance toward your emotions and worries. •Interpersonal effectiveness skills help you assert your needs in order to build more fulfilling relationships with others. •Emotion regulation skills help you manage anxiety and fear before they get out of control. In The Dialectical Behavior Therapy Skills Workbook for Anxiety, you’ll learn how to use each of these skills to manage your anxiety, worry, and stress. By combining simple, straightforward instruction in the use of these skills with a variety of practical exercises, this workbook will help you overcome your anxiety and move forward in your life.

The Expanded Dialectical Behavior Therapy Skills Training Manual

The Expanded Dialectical Behavior Therapy Skills Training Manual
Author: Lane Pederson,Cortney Sidwell Pederson
Publsiher: PESI Publishing & Media
Total Pages: 249
Release: 2012
ISBN: 1936128128
Category: Psychology
Language: EN, FR, DE, ES & NL

The Expanded Dialectical Behavior Therapy Skills Training Manual Book Excerpt:

In addition to fresh updates on the classic modules of Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness, this manual expands skills training into the areas of Dialectics, Shifting Thoughts, Building Routines, Problem- Solving, and Boundaries. Straight-forward explanations and useful worksheets make the skills accessible to clients. Practical guidance on clinical policies with program forms help therapists create save and structured treatment environments. Easy to read and highly practical, this definitive manual is an invaluable resource for clients and therapists across theoretical orientations.

The Dialectical Behavior Therapy Skills Workbook for Anxiety

The Dialectical Behavior Therapy Skills Workbook for Anxiety
Author: Alexander Chapman,Kim Gratz,Matthew Tull
Publsiher: New Harbinger Publications
Total Pages: 240
Release: 2011-11-03
ISBN: 1572249552
Category: Self-Help
Language: EN, FR, DE, ES & NL

The Dialectical Behavior Therapy Skills Workbook for Anxiety Book Excerpt:

If you have an anxiety disorder or experience anxiety symptoms that interfere with your day-to-day life, you can benefit from learning four simple skills that therapists use with their clients. These easy-to-learn skills are at the heart of dialectical behavior therapy (DBT), a cutting-edge therapeutic approach that can help you better manage the panic attacks, worries, and fears that limit your life and keep you feeling stuck. This book will help you learn these four powerful skills: Mindfulness helps you connect with the present moment and notice passing thoughts and feelings without being ruled by them. Acceptance skills foster self-compassion and a nonjudgmental stance toward your emotions and worries. Interpersonal effectiveness skills help you assert your needs in order to build more fulfilling relationships with others. Emotion regulation skills help you manage anxiety and fear before they get out of control. In The Dialectical Behavior Therapy Skills Workbook for Anxiety, you’ll learn how to use each of these skills to manage your anxiety, worry, and stress. By combining simple, straightforward instruction in the use of these skills with a variety of practical exercises, this workbook will help you overcome your anxiety and move forward in your life.

The Dialectical Behavior Therapy Skills Workbook for PTSD

The Dialectical Behavior Therapy Skills Workbook for PTSD
Author: Kirby Reutter
Publsiher: New Harbinger Publications
Total Pages: 240
Release: 2019-06-01
ISBN: 1684032660
Category: Self-Help
Language: EN, FR, DE, ES & NL

The Dialectical Behavior Therapy Skills Workbook for PTSD Book Excerpt:

This pragmatic workbook offers evidence-based skills grounded in dialectical behavior therapy (DBT) to help you find lasting relief from trauma and post-traumatic stress disorder (PTSD). If you’ve experienced trauma, you should know that there is nothing wrong with you. Trauma is a normal reaction to an abnormal event. Sometimes, the symptoms of trauma persist long after the traumatic situation has ceased. This is what we call PTSD—in other words, the “trauma after the trauma.” This happens when the aftereffects of trauma—such anxiety, depression, anger, fear, insomnia, and even addiction—end up causing more ongoing harm than the trauma itself. So, how can you start healing? With this powerful and proven-effective workbook, you’ll find practical exercises for overcoming trauma using mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance. You’ll learn how to be present in the moment and identity the things that trigger your trauma. You’ll also find activities and exercises to help you cope with stress, manage intense emotions, navigate conflict with others, and change unhealthy thought patterns that keep you stuck. Finally, you’ll find practical materials for review and closure, so you can take what you’ve learned out into the world with you. If you’re ready to move past your trauma and start living your life again, this workbook will help guide you, one step at a time. The practical interventions in this guide can be used on their own or in conjunction with therapy.

The Dialectical Behavior Therapy Skills Workbook for Psychosis

The Dialectical Behavior Therapy Skills Workbook for Psychosis
Author: Maggie Mullen
Publsiher: New Harbinger Publications
Total Pages: 168
Release: 2021-02-01
ISBN: 1684036607
Category: Psychology
Language: EN, FR, DE, ES & NL

The Dialectical Behavior Therapy Skills Workbook for Psychosis Book Excerpt:

Powerful and effective skills to help you manage psychosis, take charge of your emotions, and get back to living your life. Based in dialectical behavior therapy (DBT), this first-of-its-kind workbook offers real skills to help you balance your emotions and stay grounded in reality. You’ll find self-assessments, worksheets, and guided activities to help you understand your symptoms and manage them in day-to-day life. You’ll also gain self-awareness, learn to navigate difficult or stressful situations, and discover healthier ways of interacting with others. If you have a history of psychosis or suffer from psychotic spectrum disorder, you know how difficult it can be. You may experience paranoia, auditory hallucinations, and emotional dysregulation. In addition, you may feel alienated from your friends and family if they have trouble understanding what you’re going through. The good news is that you can move beyond the stigma of psychosis, regain hope, and rebuild your life. This compassionate workbook will help you get started. In this workbook, you’ll learn the core skills of DBT to help you feel better: Mindfulness Distress tolerance Emotion regulation Interpersonal effectiveness You’ll also find important information on relapse prevention—including warning signs to watch out for, what to do if you have another episode, and an extensive resource list to help you manage your symptoms. And finally, you’ll find a wealth of practical tools that can be used every day for long-lasting psychosis recovery.

The Dialectical Behavior Therapy Skills Workbook for Anger

The Dialectical Behavior Therapy Skills Workbook for Anger
Author: Alexander L. Chapman,Kim L. Gratz
Publsiher: New Harbinger Publications
Total Pages: 224
Release: 2015-11-01
ISBN: 1626250235
Category: Self-Help
Language: EN, FR, DE, ES & NL

The Dialectical Behavior Therapy Skills Workbook for Anger Book Excerpt:

Do you struggle with anger? Is it hurting your relationships and holding you back from living the life you want? This book offers powerful, proven-effective dialectical behavioral therapy (DBT) skills to help you understand and manage anger before it gets the better of you. Anger is a natural human emotion, and everyone feels it at some point in their lives. But if you suffer from chronic anger, it can throw your life out of balance and wreak havoc on relationships with family, friends, romantic partners, and work colleagues. So, how can you get your anger under control before it causes real consequences? Written by two world-renowned researchers in the field of dialectical behavior therapy (DBT), The Dialectical Behavior Therapy Skills Workbook for Anger offers evidence-based skills designed to help you understand, accept, and regulate chronic anger and other intense emotions. DBT is a powerful and proven-effective treatment for regulating intense emotions such as anger. With its dialectical focus on acceptance and change, its roots in basic behavioral and emotion science, and its practical, easy-to-use skills, DBT provides a unique and effective approach for understanding and managing anger. If you're ready to move past your anger once and for all—and start living a better life—this book will show you how.

The Dialectical Behavior Therapy Skills Workbook for Bulimia

The Dialectical Behavior Therapy Skills Workbook for Bulimia
Author: Ellen Astrachan-Fletcher,Michael Maslar
Publsiher: New Harbinger Publications
Total Pages: 208
Release: 2009-08-01
ISBN: 1608822575
Category: Self-Help
Language: EN, FR, DE, ES & NL

The Dialectical Behavior Therapy Skills Workbook for Bulimia Book Excerpt:

At the root of bulimia is a need to feel in control. While purging is a strategy for controlling weight, bingeing is an attempt to calm depression, stress, shame, and even boredom. The Dialectical Behavior Therapy Skills Workbook for Bulimia offers new and healthy ways to overcome the distressing feelings and negative body-image beliefs that keep you trapped in this cycle. In this powerful program used by therapists, you'll learn four key skill sets-mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness-and begin using them right away to manage bulimic urges. The book includes worksheets and exercises designed to help you take charge of your emotions and end your dependence on bulimia. You'll also learn how to stay motivated and committed to ending bulimia instead of reverting to old behaviors. Used together, the skills presented in this workbook will help you begin to cope with uncomfortable feelings in healthy ways, empower you to feel good about nourishing your body, and finally gain true control over your life. This book has been awarded The Association for Behavioral and Cognitive Therapies Self-Help Seal of Merit — an award bestowed on outstanding self-help books that are consistent with cognitive behavioral therapy (CBT) principles and that incorporate scientifically tested strategies for overcoming mental health difficulties. Used alone or in conjunction with therapy, our books offer powerful tools readers can use to jump-start changes in their lives.

Dialectical Behavior Therapy Skills Training with Adolescents

Dialectical Behavior Therapy Skills Training with Adolescents
Author: Jean Eich, PsyD, LP
Publsiher: PESI Publishing & Media
Total Pages: 261
Release: 2015-01-01
ISBN: 1937661377
Category: Psychology
Language: EN, FR, DE, ES & NL

Dialectical Behavior Therapy Skills Training with Adolescents Book Excerpt:

Just think if you had a go-to book that would help solve your toughest challenges when working with troubled teens. Jean Eich, PsyD, was searching for such a resource and it didn’t exist... “I didn't have and couldn't find a comprehensive, practical source of information for doing DBT with teenagers. And it needed to be something that spoke to therapists, parents and the adolescents as all are involved for successful treatment. I wanted a source of information that would include worksheets on DBT written for teenagers and in a way that appeals to them. I also wanted information about how to practically apply DBT with parents and a source of information that I could point parents to. Plus - it needed to include something for the professionals to implement DBT, and work with these distinct audiences, as they are related. Not finding what I needed - I wrote one, including all the information I have learned and applied in my own practice.” Introducing - a complete skills training manual for DBT with adolescents, focused on practical application for teens, parents and therapists, all in one comprehensive manual. Part One covers DBT for teens with comprehensive and age-relevant skills explanations, examples, and applied worksheets. Eich makes the skills real for teens with exercises that get them practicing new behaviors in real-life situations. Includes teaching pages for all four DBT skills training modules. Part Two is a dedicated focus to parents with pertinent information on DBT, parenting, and common teenage developmental issues, as well as, skills written to get parents using them individually, in connection with their child(ren), and as a part of the family system. This section not only emphasizes that DBT skills can be used for anybody and everybody, but also that parents need to be active and involved for an effective change process. Part Three is crafted for therapists, with practical strategies on how to conduct DBT programming, tips to navigate dialectical dilemmas with adolescent developmental tasks and behaviors, and advice to balance therapy with parental involvement. Part Three also contains suggestions to teach the skills in active and experiential ways along with helpful sample forms, handouts, and worksheets.

The Dialectical Behavior Therapy Skills Workbook for Psychosis

The Dialectical Behavior Therapy Skills Workbook for Psychosis
Author: Maggie Mullen
Publsiher: Unknown
Total Pages: 168
Release: 2021-02-02
ISBN: 9781684036431
Category: Medical
Language: EN, FR, DE, ES & NL

The Dialectical Behavior Therapy Skills Workbook for Psychosis Book Excerpt:

People with psychotic spectrum disorders often struggle with paranoia, auditory hallucinations, poor concentration and memory, and emotional dysregulation. Unfortunately, there are very limited resources available to them, outside of therapy. At long last, The Dialectical Behavior Therapy Skills Workbook for Psychosis teaches readers powerful and evidence-based skills to help them manage their emotions and reduce symptoms so they can get back to living their lives.

The Dialectical Behavior Therapy Skills Workbook

The Dialectical Behavior Therapy Skills Workbook
Author: Matthew McKay
Publsiher: Unknown
Total Pages: 550
Release: 2010-05-14
ISBN: 9780369304353
Category: Electronic Book
Language: EN, FR, DE, ES & NL

The Dialectical Behavior Therapy Skills Workbook Book Excerpt:

By a distinguished team of authors, this workbook offers readers unprecedented access to the core skills of dialectical behavior therapy (DBT), formerly available only through complicated professional books and a small handful of topical workbooks. These straightforward, step-by-step exercises will bring DBT core skills to thousands who need it.

The Dialectical Behavior Therapy Skills Workbook

The Dialectical Behavior Therapy Skills Workbook
Author: Samantha Koffler
Publsiher: Unknown
Total Pages: 109
Release: 2020-07-12
ISBN: 1928374650XXX
Category: Electronic Book
Language: EN, FR, DE, ES & NL

The Dialectical Behavior Therapy Skills Workbook Book Excerpt:

DBT is one of the nuances out there. It's not as popular as many of the cognitive behavioral therapy out there. DBT helps people that are living with many of the mental health conditions that come with Borderline Personality Disorder (BDP). The major problem with BDP is developing relationships with other people. If you want to know more about this, then keep reading... People with BDP always notice that they feel detached from the people they love so much. They always feel that they're in conflict with the people that they love, and they don't get the joy that they once got from that relationship again.DBT also helps to manage one's feelings. DBT really focuses on managing one's thoughts, changing those unproductive thoughts, and altering one's behaviors and actions so that one's emotional experience gets improved. DBT directly deals with one's bitter emotions; it deals with those emotions head-on. It also provides education about those emotions and their functions, and help the individuals suffering from BDP to be able to manage their emotions better than they're currently doing. It helps them not only to manage but to also regulate their emotions better than they're currently doing and also to manage those stressful emotions in their life, knowing that those stressful emotions aren't going to last for a lifetime. DBT deals with the fact that everyone can get emotional at times. Therefore, we need to learn a better skill-set to utilize those emotions to our advantage. This book covers: The Basic Of Dialect Behavior Therapy How Dialect Behavior Therapy Works Fundamental Dbt Skills Interpersonal Effectiveness Skills Emotion Regulation Skills Mindfulness Skills Distress Tolerance Skills And much more! The concept in DBT does not transcribe to a lack of effectiveness. DBT is not a confusing topic, neither is it about science or medicine. In this book, you will see complex concepts explained in a way that helps you to understand them. DBT helps BDP people with the problems of depression, the feelings of hopelessness. It helps them, especially when they feel that they're moving in the wrong direction in life. The Modules in DBT will help you to move towards the good paths in life rather than the bad paths. DBT is really about engaging in techniques that can help to move your life forward in a very positive way and help you to live a better life even if there are some atrophic events happening in your life right now. It will also help you to improve your long-term trajectories and relationships. It will help you to reach the goals that you've set out for yourself. DBT can provide those tangible things that will help you to manage your symptoms better so that they don't overwhelm you. The great thing about DBT is that it's an approachable treatment, and it's very goal-oriented. It's really a short term program that lasts anywhere between 3 - 6 months. After undergoing the techniques in DBT, you'll be equipped with the ability to go back and try them on your own, i.e. to become your own therapist. With DBT, you'll feel your emotions changing in just 2 weeks of trying it out, which is like one-third of the time that an SSRI takes to work. Ready to get started? Click "Buy Now"!

Don t Let Your Emotions Run Your Life for Kids

Don t Let Your Emotions Run Your Life for Kids
Author: Jennifer Jean Solin,Christina L. Kress
Publsiher: Instant Help Publications
Total Pages: 152
Release: 2017-07-01
ISBN: 9781626258594
Category: Juvenile Nonfiction
Language: EN, FR, DE, ES & NL

Don t Let Your Emotions Run Your Life for Kids Book Excerpt:

Kids often have strong emotions. But if a child s emotions interfere with school, alienate them from their peers, or cause constant conflicts at home, parents need resources to help calm the chaos. In this much-needed guide, two dialectical behavior therapists offer an activity-based workbook for kids who struggle with anger, mood-swings, and emotional and behavioral dysregulation. Using the skills outlined in this book, kids will be able to manage their emotions, get along with others, and do better in school."

Dialectical Behavior Therapy DBT Skills Workbook for Teens

Dialectical Behavior Therapy  DBT Skills Workbook for Teens
Author: Teen Thrive
Publsiher: Unknown
Total Pages: 0
Release: 2021
ISBN: 9781914986000
Category: Behavior modification
Language: EN, FR, DE, ES & NL

Dialectical Behavior Therapy DBT Skills Workbook for Teens Book Excerpt:

"Adolescence is a crucial period for developing and maintaining social and emotional habits essential for mental well-being. The problem is this is easier said than done. Considering all the distractions and peer pressure our teens deal with that we did not have when we were their age, how can we help them? The techniques taught in DBT can make your teen's journey into adulthood a lot smoother. Imagine your teen had all the skills necessary for: Coping with stressful times like exams ; Balancing powerful feelings and emotions in an effective way ; Navigating interpersonal relationships effectively ; Overcoming rejections and failures ; Developing mindfulness to stay focused in the moment ; Life skills to become confident and resilient ; Anger management skills ; Accepting themself and their current situation. Well, the DBT skills workbook for teens teaches all of these skills that are simple yet effective! In case you were wondering, DBT is a form of therapy that helps people find the balance between accepting themselves and changing what they don't like about themselves. Sounds sweet? The DBT skills workbook for teens is a FUN, ENGAGING and GAMIFIED experience, precisely what keeps today's distracted teens motivated to do the work." -- Amazon.com.

Summary of Matthew McKay Jeffrey C Wood Jeffrey Brantley s The Dialectical Behavior Therapy Skills Workbook

Summary of Matthew McKay  Jeffrey C  Wood   Jeffrey Brantley s The Dialectical Behavior Therapy Skills Workbook
Author: Everest Media,
Publsiher: Everest Media LLC
Total Pages: 31
Release: 2022-04-09T22:59:00Z
ISBN: 1669384004
Category: Self-Help
Language: EN, FR, DE, ES & NL

Summary of Matthew McKay Jeffrey C Wood Jeffrey Brantley s The Dialectical Behavior Therapy Skills Workbook Book Excerpt:

Please note: This is a companion version & not the original book. Sample Book Insights: #1 Overwhelming emotions are when you experience intense pain that is difficult to cope with. People who struggle with this often use unhealthy, unsuccessful coping strategies because they don’t know what else to do. #2 To avoid long-term suffering, you must learn how to cope with your pain in a healthy way. Distraction skills help you get away from situations that are causing you emotional pain, and self-soothing skills help you calm down and relieve your pain. #3 The first distress tolerance strategy you need to learn is REST. It reminds you to: relax, evaluate, set an intention, and take action. First, stop what you’re doing and freeze for a few seconds. Then, ask yourself what’s happening in the situation. Remember to not act impulsively. #4 The first step in changing your self-destructive and problematic behaviors is to identify and anticipate when you will likely have to use REST. When you do, it’s usually an indicator that something is happening that will require you to make a choice: either you’ll act impulsively and do what you normally do, or you’ll use one of the coping skills in this book.