Emotionally Equipped: CBT-DBT Skills for Real Life
The Book That Will Help You Master Your Mind
Emotionally Equipped is a compassionate, practical guide for anyone seeking emotional resilience, psychological clarity, and spiritual grounding in everyday life. Drawing from the rich traditions of Cognitive Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT), this book translates complex psychological concepts into accessible, actionable tools-designed for real people navigating real challenges.
Through vivid metaphors, visual frameworks, and gentle encouragement, readers are invited to:
Reclaim their agency by understanding the internal locus of control, learned helplessness, and the TEA cycle of thoughts, emotions, and actions.
Navigate trauma responses-from fight, flight, freeze, and fawn to the lesser-known flood and chronic suicidality-with clarity and compassion.
Embrace dialectical thinking, learning to hold opposing truths and move toward synthesis and wise mind living.
Master core DBT skills in mindfulness, emotion regulation, distress tolerance, and relationship effectiveness-each unpacked with warmth and clarity.
Challenge cognitive distortions and thinking errors with tools like SCRAP, AIM, and the Reasonable Mind Checklist, empowering readers to think clearly and live intentionally.
Regulate emotions through somatic awareness, opposite action, and joy-building practices, such as CLASP, CAN, and FAST.
Build distress tolerance with grounding techniques, grief narratives, and sensory-based self-soothing strategies.
Strengthen relationships through affirmations, boundary setting, and dialectical caregiving frameworks, such as BRASS, CAME, and GIVE.
Explore identity and caregiving with worksheets, house rules, and nurturing practices that foster independence, resilience, and love.
Whether you're healing from trauma, navigating depression, parenting with intention, or simply seeking to live a more emotionally equipped life, this book offers a roadmap-infused with grace, grounded in science, and illuminated by hope.
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