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Index
Introduction Mindfulness: Learning Self-Awareness 1 how aware are you of your thoughts? 2 how unmindful thoughts can trigger painful emotions 3 mindfulness breathing 4 you bucket of emotions 5 how do your emotions feel? 6 mindfulness to physical What You Need to KnowAbout Emotions 7 naming emotions 8 the job of emotions 9 thought, emotion, or behavior? 10 sorting out your thoughts, 11 observing your thoughts and emotions Taking Control of Out-of-Control Emotions 12 reasoning, emotional, or wise self? 13 your typical way of thinking 14 lifestyle changes you can make to decrease emotions 15 how to be more effective 16 acting opposite to urges Reducing Your Painful Emotions 17 judgments vs. nonjudgments 18 adding fuel to the fire 19 turning a judgment into a 20 do you validate or invalidate yourself? 21 what messages have 22 validating yourself 23 what does fighting reality do for you? 24 how reality acceptance helps 25 loving-kindness meditations Surviving a Crisis WithoutMaking It Worse 26 how do you cope? 27 distracting yourself 28 soothing yourself 29 creating a crisis plan Improving Your Mood 30 things you enjoy 31 what can you do to build mastery? 32 setting goals for yourself 33 focusing on the positive 34 being mindful to youremotions Improving Your Relationships 35 thinking about your current relationships 36 increasing the relationships in your life 37 what’s your communication style? 38 reflecting on your assertiveness skills 39 assertiveness practice Putting It All Together 40 self-assessment 41 your experience of willfulness and willingness Answers Additional Reading References
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