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Эмоциональный баланс. 12 навыков, которые помогут обрести гармонию
Почувствуйте себя в гармонии с миром. Доктор философии Мэттью Маккей, доктор психологии Джеффри Вуд и доктор медицины Джеффри Брэнтли предлагают простые методы, которые помогут взять под контроль свои эмоции. Понятный комплексный подход книги включает в себя осознанное дыхание и расслабление, ободряющие мысли, медитации, практические рекомендации и полезные советы.
128 pages, Kindle Edition
Published July 23, 2021
16 people are currently reading
1560 people want to read
About the author
Matthew McKay
166 books299 followersMatthew McKay, PhD, is a professor of psychology at the Wright Institute in Berkeley, and author of more than 30 professional psychology and self-help books which have sold a combined total of more than 3 million copies. He is co-founder of independent self-help publisher, New Harbinger Publications. He was the clinical director of Haight Ashbury Psychological Services in San Francisco for twenty five years. He is current director of the Berkeley CBT Clinic. An accomplished novelist and poet, his poetry has appeared in two volumes from Plum Branch Press and in more than sixty literary magazines. His most recent novel, Wawona Hotel, was
published by Boaz Press in 2008.
published by Boaz Press in 2008.
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Displaying 1 - 30 of 30 reviews
September 6, 2020
This little book has been very helpful to me, especially during the Covid-19 pandemic where my emotional balance has been anything but balanced!!! I read the digital copy, but I like that the physical book is little enough, less than 200 pages, that once I purchase it, I can carry it with me to use on the spot!!
There are questions throughout the book that help you get in touch with your true feelings which is sometimes hard to do when you feel unbalanced. The book really helped me remind myself to live in the present and breath!! The book is perfect for managing your emotions when you need it most! It just gave me an overall feeling of calmness.
Thank you NetGalley and New Harbinger Publications for an ARC of this book in exchange for my review.
#NetGalley #PocketTherapyforEmotionalBalance
There are questions throughout the book that help you get in touch with your true feelings which is sometimes hard to do when you feel unbalanced. The book really helped me remind myself to live in the present and breath!! The book is perfect for managing your emotions when you need it most! It just gave me an overall feeling of calmness.
Thank you NetGalley and New Harbinger Publications for an ARC of this book in exchange for my review.
#NetGalley #PocketTherapyforEmotionalBalance
November 1, 2020
Emotions are very complex elements of human beings. Good or bad, they are the driving force of our life and when this force becomes overwhelming, that's when our emotions start troubling us. I picked this book because I am/was going through some very distressing situations and I needed to handle my emotions before they might have started negatively affecting my life. After reading many books on mindfulness and meditation, I knew some techniques to deal with them but I wanted to understand and learn them even more precisely and this book helped me to do that.
.
‘Pocket Therapy for Emotional Balance' is simply a handbook that helps its readers to understand their emotions and teaches some very beneficial techniques and coping strategies to deal with overwhelming distressing situations. The way it has been written, it's not very complex but the sole intention is to help readers with straight to the point and direct approaches.
The authors kept all chapters to the point and not at once they tried to preach any additional details unnecessarily. Techniques like R.E.S.T., Radical Acceptance, Wise Man Meditation, and Cope on Spot were highly effective for me with every insight and the authors’ way of minimalistic descriptions. With every chapter, this book guides its readers to learn different methods of mindfulness and myriad conscious meditation techniques.
I am HIGHLY RECOMMENDING this book and must read it even if you might be in a good phase of your life. Life is uncertain and the least that we can do is to prepare ourselves for those blows that uncertainty brings. This book will help you maintain a healthy emotional balance to stand in the most unfortunate situations you may encounter.
.
‘Pocket Therapy for Emotional Balance' is simply a handbook that helps its readers to understand their emotions and teaches some very beneficial techniques and coping strategies to deal with overwhelming distressing situations. The way it has been written, it's not very complex but the sole intention is to help readers with straight to the point and direct approaches.
The authors kept all chapters to the point and not at once they tried to preach any additional details unnecessarily. Techniques like R.E.S.T., Radical Acceptance, Wise Man Meditation, and Cope on Spot were highly effective for me with every insight and the authors’ way of minimalistic descriptions. With every chapter, this book guides its readers to learn different methods of mindfulness and myriad conscious meditation techniques.
I am HIGHLY RECOMMENDING this book and must read it even if you might be in a good phase of your life. Life is uncertain and the least that we can do is to prepare ourselves for those blows that uncertainty brings. This book will help you maintain a healthy emotional balance to stand in the most unfortunate situations you may encounter.
January 1, 2021
*thank you to Netgalley, New Harbinger Publications, Inc and Matthew McKay for a copy of this book in exchange for an honest review*
4 stars.
A great book on dealing with hard emotions. I liked that this book was kept short and to the point. The messages it was sending were easy to understand and follow.
I'd have to say that my favourite piece of this is that it isn't just something that you read and learn from but it is also interactive by asking you a lot of questions to really help you dig deep into whatever it is that you are wanting help for. Highly recommend.
4 stars.
A great book on dealing with hard emotions. I liked that this book was kept short and to the point. The messages it was sending were easy to understand and follow.
I'd have to say that my favourite piece of this is that it isn't just something that you read and learn from but it is also interactive by asking you a lot of questions to really help you dig deep into whatever it is that you are wanting help for. Highly recommend.
October 30, 2020
Lately I’ve been trying to get more into self-help books to see where I stand. Some people believe it’s a load of cr*p, some take great pleasure in reading them and it helps them quite a bit. I think I’m somewhere in the middle.
Pocket Therapy for Emotional Balance was the second of the Pocket Therapy books I ever read and, although not my favourite, I still really enjoyed it!
I established a goal of reading at least 2 chapters a day and always try to keep the ideas and exercises in mind throughout the month. That was definitely a plus of this book: not only do we get tips on recognising and pin-pointing our emotions in order to better manage them, but we also get practical mind and body exercises that help us achieve our goals and bring a better balance to our lives.
Some of the exercises I was already familiar with, and some were new and interesting and I’ve been trying to implement them to my daily routine. They’re a great way to keep in touch with your feelings and just take a breath when you need it most.
Another great addition is the mention of other resources outside the book that the reader can take a look at for a deeper understanding of what’s being said / for more information on specific matters that affect them the most.
Other than that I would just like to mention that it is just the right page count, not being overwhelming but still giving the reader a lot to think about. My favourite chapters were Take a Rest and Try Radical Acceptance.
Pocket Therapy for Emotional Balance was the second of the Pocket Therapy books I ever read and, although not my favourite, I still really enjoyed it!
I established a goal of reading at least 2 chapters a day and always try to keep the ideas and exercises in mind throughout the month. That was definitely a plus of this book: not only do we get tips on recognising and pin-pointing our emotions in order to better manage them, but we also get practical mind and body exercises that help us achieve our goals and bring a better balance to our lives.
Some of the exercises I was already familiar with, and some were new and interesting and I’ve been trying to implement them to my daily routine. They’re a great way to keep in touch with your feelings and just take a breath when you need it most.
Another great addition is the mention of other resources outside the book that the reader can take a look at for a deeper understanding of what’s being said / for more information on specific matters that affect them the most.
Other than that I would just like to mention that it is just the right page count, not being overwhelming but still giving the reader a lot to think about. My favourite chapters were Take a Rest and Try Radical Acceptance.
October 17, 2020
I thought that this book had a lot of great tips for worrying less, being mindful, and to cope. It have a lot of information on how to include daily mediation into your life as well as how to preform the actual meditation. It was a great reminder to be compassionate with yourself. It did have a lot of tools that I have learned over the years in my own journey to finding less anxiety and more mindfulness. I would say this a great book for beginners but also for someone who just wants that extra reminder.
October 25, 2020
I received an advanced reader copy of this book to read in exchange for an honest review via netgalley.
Just like "Pocket Therapy for Anxiety", this book is so interesting and complete! I'm very glad that I choose it - everything about it is so on point. It is extremely helpful to people like me who want to find ways to manage intense emotions. It teaches all sorts of things, even things you wouldn't think about that influence your emotions. It is the best books about this matter. Rating: 4/5 stars.
Just like "Pocket Therapy for Anxiety", this book is so interesting and complete! I'm very glad that I choose it - everything about it is so on point. It is extremely helpful to people like me who want to find ways to manage intense emotions. It teaches all sorts of things, even things you wouldn't think about that influence your emotions. It is the best books about this matter. Rating: 4/5 stars.
November 12, 2020
hi everyone!
This book is very useful to the ones that sometimes struggle with being overwhelmed with emotion and with working through them. It has some suggestions and techniques that can help to control emotions.
The other pocket therapy about anxiety from my point of view was more helpful, because I don't really struggle with emotional balance, but if you or a friend do, you should definitely try the out!
This book is very useful to the ones that sometimes struggle with being overwhelmed with emotion and with working through them. It has some suggestions and techniques that can help to control emotions.
The other pocket therapy about anxiety from my point of view was more helpful, because I don't really struggle with emotional balance, but if you or a friend do, you should definitely try the out!
November 25, 2020
Pocket Therapy for Emotional Balance by Matthew McKay, Jeffrey C. Wood, and Jeffrey Brantley is part of a series of pocket therapy books from New Harbinger Publishers. The book is short, the chapters are bite-sized, and it’s very easy to read.
The book is based on dialectical behaviour therapy, with a focus on emotional regulation. It’s very practical, and doesn’t get into theoretical elements of DBT or any kind of diagnostic labelling.
The book explains primary and secondary emotions, and the link between emotions and physical sensations. It also covers identifying emotions and recognizing them as a source of information. Through describing your emotions, it creates a sort of container around them to decrease overwhelm.
Speaking of overwhelm, a skill covered early in the book that’s referred back to repeatedly is REST: Rest, Evaluate, set an Intention, Take action. Other topics/skills include distraction (which is differentiated from avoidance), taking a time out for self-care, progressive muscle relaxation, and building positive emotions and self-compassion.
Mindfulness is a major theme in DBT, and this book talks about things like present-moment awareness, mindful breathing, and time-travelling (when our minds pull us in the direction of the past or future).
The book also guides you through preparing coping thoughts and radical acceptance coping statements. While that kind of thing could easily get a bit hokey, this book didn’t go there.
I think this book would be a good fit for someone looking to learn some therapy skills without having to do a lot of reading. It doesn’t require any prior familiarity with DBT, and it’s geared towards emotional overwhelm in a general sense rather than any particular diagnosis. Everything is clearly explained without a lot jargon. It’s a therapy book for people who might not otherwise be inclined to read a therapy book.
I received a reviewer copy from the publisher through Netgalley.
The book is based on dialectical behaviour therapy, with a focus on emotional regulation. It’s very practical, and doesn’t get into theoretical elements of DBT or any kind of diagnostic labelling.
The book explains primary and secondary emotions, and the link between emotions and physical sensations. It also covers identifying emotions and recognizing them as a source of information. Through describing your emotions, it creates a sort of container around them to decrease overwhelm.
Speaking of overwhelm, a skill covered early in the book that’s referred back to repeatedly is REST: Rest, Evaluate, set an Intention, Take action. Other topics/skills include distraction (which is differentiated from avoidance), taking a time out for self-care, progressive muscle relaxation, and building positive emotions and self-compassion.
Mindfulness is a major theme in DBT, and this book talks about things like present-moment awareness, mindful breathing, and time-travelling (when our minds pull us in the direction of the past or future).
The book also guides you through preparing coping thoughts and radical acceptance coping statements. While that kind of thing could easily get a bit hokey, this book didn’t go there.
I think this book would be a good fit for someone looking to learn some therapy skills without having to do a lot of reading. It doesn’t require any prior familiarity with DBT, and it’s geared towards emotional overwhelm in a general sense rather than any particular diagnosis. Everything is clearly explained without a lot jargon. It’s a therapy book for people who might not otherwise be inclined to read a therapy book.
I received a reviewer copy from the publisher through Netgalley.
Read
November 13, 2020This book packed quite a bit of helpful insight for people seeking "emotional regulation" (which in these times, perhaps should be most of us.) I for one found the suggestions both workable and practical. I particularly appreciated the R.E.S.T. acronym for approaching situations that might be particularly provocative or triggering.
For this type of subject, I prefer not to have to slog through evidence to convince me of the authors' competency. I just want to read "what do I have to do?" Assuming the "homework" before me is sensible, I prefer to just roll up my sleeves and get to work. I liked that the book had examples of how to apply the processes. I'd have preferred a different word choice and description on the chapter about distracting. Perhaps because I have attention deficit challenges, the idea of distracting myself is a pre-existing problem. Overall though, I liked the length and the content of this book. I have already recommended it to a few friends. I think it dovetails nicely with the inventory process of 12 Step programs that look at anger and fear and conduct in personal relationships.
I received a courtesy copy of this book from Net Galley but it did not influence my honest review.
#Netgalley #PocketTherapyforEmotionalBalance
For this type of subject, I prefer not to have to slog through evidence to convince me of the authors' competency. I just want to read "what do I have to do?" Assuming the "homework" before me is sensible, I prefer to just roll up my sleeves and get to work. I liked that the book had examples of how to apply the processes. I'd have preferred a different word choice and description on the chapter about distracting. Perhaps because I have attention deficit challenges, the idea of distracting myself is a pre-existing problem. Overall though, I liked the length and the content of this book. I have already recommended it to a few friends. I think it dovetails nicely with the inventory process of 12 Step programs that look at anger and fear and conduct in personal relationships.
I received a courtesy copy of this book from Net Galley but it did not influence my honest review.
#Netgalley #PocketTherapyforEmotionalBalance
September 12, 2020
I had mixed feeling about this book. Mainly the practices of radical acceptance and distraction to cope with an initial emotional imbalance. While I understand that these are very useful, I find many people have a hard time getting past the distractions and find radical acceptance to be very difficult. Although the book stresses that these are temporary fixes and the need to delve further, I wouldn't have posed these as coping strategies and spent sections of the book discussing them. The other coping strategies to find emotional balance were pretty good. I like the tools to reflect on feelings and increasing positive emotions as I found those to be the most insightful. I also liked the chapter on coping on the spot because I feel not many talk about how to cope with feelings in the moment and that it is ok to have those feelings! But processing can take time, which you may not always have. And that's ok!
Overall, I would recommend this book and find the tips are generally very insightful. But keep in might that there are many tools and that not every tool will work for you, and that's ok- try different coping strategies and see what works for you!
Overall, I would recommend this book and find the tips are generally very insightful. But keep in might that there are many tools and that not every tool will work for you, and that's ok- try different coping strategies and see what works for you!
December 7, 2020
This book is part of a series in which help is offered to those struggling a bit in daily life. I previously reviewed and recommend Pocket Therapy for Anxiety, another title in this series. Each book is written by experts in the field.
In this title, three practitioners offer thoughts on how to cope with the kinds of intense emotions that can be overwhelming in the moment. The techniques come from the field of dialectical behavior therapy. The chapter headings offer a good guide to what is in the book. A few of these include Identify Your Emotions, Take a Rest, Try Radical Acceptance and Cope on the Spot.
No book can take the place of working with a mental health practitioner if a person’s situation is overwhelming in a scary way that does not dissipate. But for those who are looking to better understand themselves and who can benefit from the coping strategies included in this book, it is a very good resource.
Note: This book is also a resource for therapists who are looking to review their knowledge base or to increase it.
Many thanks to NetGalley and the publisher for this title. All opinions are my own.
In this title, three practitioners offer thoughts on how to cope with the kinds of intense emotions that can be overwhelming in the moment. The techniques come from the field of dialectical behavior therapy. The chapter headings offer a good guide to what is in the book. A few of these include Identify Your Emotions, Take a Rest, Try Radical Acceptance and Cope on the Spot.
No book can take the place of working with a mental health practitioner if a person’s situation is overwhelming in a scary way that does not dissipate. But for those who are looking to better understand themselves and who can benefit from the coping strategies included in this book, it is a very good resource.
Note: This book is also a resource for therapists who are looking to review their knowledge base or to increase it.
Many thanks to NetGalley and the publisher for this title. All opinions are my own.
December 16, 2020
This practical guide is useful for those who struggle with feeling overwhelmed with emotions. The book offers some suggestions and techniques that can help manage and process emotions.
The book is based on DBT: Dialectical Behaviour Therapy, with a focus on emotional regulation. It explains primary and secondary emotions and the link between emotions and physical sensations. It also covers identifying emotions and recognizing them as a source of information. The book doesn’t get into theoretical elements of DBT or any kind of diagnostic labeling and offers a practical approach of describing your emotions, it creates a sort of container around them to decrease overwhelm.
There are some great tips for worrying less, being mindful, and to cope. It also tells the reader how to include daily mediation in life and is a great reminder to be compassionate with oneself.
Thank you @Netgalley & @newharbinger for this ARC.
The book is based on DBT: Dialectical Behaviour Therapy, with a focus on emotional regulation. It explains primary and secondary emotions and the link between emotions and physical sensations. It also covers identifying emotions and recognizing them as a source of information. The book doesn’t get into theoretical elements of DBT or any kind of diagnostic labeling and offers a practical approach of describing your emotions, it creates a sort of container around them to decrease overwhelm.
There are some great tips for worrying less, being mindful, and to cope. It also tells the reader how to include daily mediation in life and is a great reminder to be compassionate with oneself.
Thank you @Netgalley & @newharbinger for this ARC.
June 10, 2021
This was just ok, and may offer people a very, very basic primer on how to use Dialectal Behavior Therapy tools for better emotional regulation.
However, I found that the structure and examples found within Calming the Emotional Storm: Using Dialectical Behavior Therapy Skills to Manage Your Emotions and Balance Your Life by Sheri Van Dijk to be a much better overview and toolkit of the same content.
However, I found that the structure and examples found within Calming the Emotional Storm: Using Dialectical Behavior Therapy Skills to Manage Your Emotions and Balance Your Life by Sheri Van Dijk to be a much better overview and toolkit of the same content.
October 12, 2020
This books aims to provide readers with tools and resources to balance their emotions and control emotional reactions. The goal is to provide the reader with skills to learn about their emotional patterns and to address their emotions in various situations. Overall, this is a great resource for the reader seeking emotional balance in their life. I recommend for all readers who want to learn about their emotions and gain skills to balance them in life.
*Disclaimer: I was provided a free copy of this book by the publisher and NetGalley in exchange for an honest review.
*Disclaimer: I was provided a free copy of this book by the publisher and NetGalley in exchange for an honest review.
October 31, 2020
Excellent little book! I know a lot about self-help and even I learned a few new things which was very surprising to me. Loved the laid back style of the book and how quick it was to read and grasp the concepts. Will definitely be recommending this to friends and family!
Thank you to New Harbinger Publications, Inc.,Matthew McKay, Jeffery C, Wood, Jeffrey Brantley, and #NetGallery for an ARC of #PocketTherapyforEmotionalBalance in return for an honest review. Review will be posted on NetGallery, Goodreads (goodreads.com/radicalrachelreads) and Facebook.
Thank you to New Harbinger Publications, Inc.,Matthew McKay, Jeffery C, Wood, Jeffrey Brantley, and #NetGallery for an ARC of #PocketTherapyforEmotionalBalance in return for an honest review. Review will be posted on NetGallery, Goodreads (goodreads.com/radicalrachelreads) and Facebook.
January 1, 2021
This short, easy-to-read book provides exercises for how to deal with overwhelming emotions. It helps you to identify unhealthy behaviors and thought patterns, and replace them with healthier ones.. It focuses on dialectical behavior therapy (DBT), which was originally developed for borderline personality disorder. But this book may also be helpful for people suffering from other affective disorders. The book's website contains bonus content you can download, which is also useful.
Thanks, NetGalley, for the ARC I received.
Thanks, NetGalley, for the ARC I received.
March 31, 2022
A primer on how to use mindfulness techniques, I have tried a few books and always found them a bit overwhelming and have struggled to make a habit of using the techniques. I do like this book because it's short, straight to the point and it uses a lot of concepts from psychology and psychiatry, so the focus on the book is for those that have emotions take over (which happens to me more often that I would like) and not just a general guide that fits all or specific to people working in offices and other stressful places.
February 10, 2022
I got this for my teen who struggles with intense emotions. At first they didn't want to read it, but I read it and thought it would be useful. So, I put it on their bookshelf just in case. The other day they told me that they had tried one of the techniques at school and it helped them deal with a difficult situation. I really appreciate that this book helped them. Thank you!
April 20, 2022
This tiny book is a good introduction to (mostly) mindfulness and deep breathing. It is accessibly written and well-organized; each chapter is bite-sized and digestible. That said, the majority of the coping skills included were simply small variations of one another. Of note, each worksheet is provided only as a web link, so internet access is required for this text.
May 12, 2022
This book does what it claims- it is a nice, small book that one can easily carry around for quick reference to DBT skill management when you need it. Does it cover everything? No, of course not. But it outlines the basics, and even gives you blank sheets to fill out which help you regulate your emotions quickly (if practiced ahead of time).
November 14, 2024
Pocket Therapy Emotional Balance is part of a series that helps people who are struggling with life.
There is exercises for dealing with overwhelming emotions that everyone faces. I enjoyed learning about how to deal with my emotions. It was well written and I hope everyone picks this up to help them.
There is exercises for dealing with overwhelming emotions that everyone faces. I enjoyed learning about how to deal with my emotions. It was well written and I hope everyone picks this up to help them.
September 10, 2020
I really enjoyed this pocket book! It gave some great tips and tricks to help with dealing with emotional balance and how to stay calm and improve the emotional relationships you have with other people. I highly recommend all of these pocketbooks for on the go tips and tricks
November 5, 2020
I enjoyed this book and learned a few helpful tips while reading it! I recommend it to anyone who enjoys reading about this or who is also lookin for any help in this area.
July 15, 2021
Great introduction to DBT skills
April 2, 2022
This is a helpful little book with great strategies. It's a quick and simple read and I think its effective at what it is trying to do.
October 28, 2020
How frustrating is it to be told by all the different sources the things you must do to be successful in life? This book definitely does NOT do that. It instead takes an empathetic approach and gives bite size approaches and allows you to have kindness and patience with yourself when dealing with life. This is so necessary for everyone to read in life. I received an advance review copy for free, and I am leaving this review voluntarily.
December 24, 2020
This is a great, easy read that will teach you skills you can use daily. Reading and completing the suggested practices added tools to my mental toolbox that I know I will use to help calm overwhelming emotions.
January 13, 2021
Who isn't experiencing "intense emotions" in 2020? This little book about emotional balance is a great resource for all of us trying to be more compassionate (even with ourselves) and less reactive to all the emotional triggers we encounter. There are suggestions, questions to consider, exercises, and other resources. It's the type of book you can take your time working through again and again.
Thanks to netgalley and the publisher for a digital review copy.
Thanks to netgalley and the publisher for a digital review copy.
December 19, 2020
This is the third Pocket Therapy book that I’ve been fortunate enough to read and review. I enjoyed this one as much as the others. It’s just as helpful in that it provides opportunities for reflection as well as being very readable and concise. 5/5 stars from me.
March 24, 2024
Pocket DBT.
Displaying 1 - 30 of 30 reviews