From the Book - Regular Print - Second edition.
Chapter 1 Mindfulness: Learning Self-Awareness p. 7 --
Activity 1 How Aware Are You of Your Thoughts? p. 11 --
Activity 2 How Unmindful Thoughts Can Trigger Painful Emotions p. 12 --
Activity 3 Mindfulness Breathing p. 13 --
Activity 4 Your Bucket of Emotions p. 18 --
Activity 5 How Do Your Emotions Feel? p. 20 --
Activity 6 Mindfulness to Physical Sensations p. 22 --
Activity 7 What Are Your Values? p. 25 --
Chapter 2 What You Need to Know About Emotions p. 29 --
Activity 8 Put a Name on It p. 30 --
Activity 9 What's This Emotion Telling You? p. 41 --
Activity 10 Thought, Emotion, or Behavior? p. 47 --
Activity 11 Sorting Out Your Thoughts, Emotions, and Behaviors p. 48 --
Activity 12 Observing Your Thoughts and Emotions p. 50 --
Chapter 3 Taking Control of Gut-of-Control Emotions p. 53 --
Activity 13 Reasoning, Emotional, or Wise Self? p. 57 --
Activity 14 Your Typical Way of Thinking p. 58 --
Activity 15 Lifestyle Changes You Can Make to Decrease Emotions p. 64 --
Activity 16 How to Be More Effective p. 69 --
Activity 17 Acting Opposite to Urges p. 76 --
Chapter 4 Reducing Your Painful Emotions p. 79 --
Activity 18 Judgments vs. Nonjudgments p. 81 --
Activity 19 Adding Fuel to the Fire p. 84 --
Activity 20 Turning a Judgment Into a Nonjudgment p. 87 --
Activity 21 Changing Your Self-Judgments p. 90 --
Activity 22 Do You Validate or Invalidate Yourself? p. 92 --
Activity 23 What Messages Have You Received About Emotions? p. 94 --
Activity 24 Validating Yourself p. 96 --
Activity 25 What Does Fighting Reality Do for You? p. 98 --
Activity 26 How Reality Acceptance Helps p. 101 --
Activity 27 Loving-Kindness Meditation p. 104 --
Chapter 5 Surviving a Crisis Without Making It Worse p. 107 --
Activity 28 How Do You Cope? p. 108 --
Activity 29 Distracting Yourself p. 114 --
Activity 30 Soothing Yourself p. 116 --
Activity 31 Creating a Crisis Plan p. 119 --
Chapter 6 Improving Your Mood p. 123 --
Activity 32 Things You Enjoy p. 124 --
Activity 33 What Can You Do to Build Mastery? p. 128 --
Activity 34 Setting Goals for Yourself p. 130 --
Activity 35 Focusing on the Positive p. 134 --
Activity 36 Being Mindful to Your Emotions p. 137 --
Chapter 7 Improving Your Relationships p. 139 --
Activity 37 Thinking About Your Current Relationships p. 141 --
Activity 38 Increasing the Relationships in Your Life p. 145 --
Activity 39 What's Your Communication Style? p. 151 --
Activity 40 Reflecting on Your Assertiveness Skills p. 157 --
Activity 41 Assertiveness Practice p. 160 --
Activity 43 Your Experience of Willfulness and Willingness p. 169.
