This workbook offers consumer-friendly DBT-based mindfulness tools to help individuals—especially those with Borderline Personality Disorder (BPD) or emotional dysregulation—gain control over overwhelming feelings. It bridges Marsha Linehan’s clinical DBT protocol with everyday, accessible exercises Wikipedia+15New Harbinger Publications, Inc+15Cannonball Read 17+15New Harbinger Publications, Inc+1Tantor+1.

Core Concepts

• Mindful awareness is the foundation, leading to development of the “Wise Mind” — a balanced state between intuition and rationality How To Happy+1Wikipedia+1.

• Emotional blow-ups (“Emotion Mind”) are common in BPD; the goal is to lean toward a calmer, more reflective place where thoughtful decisions are possible.

Seven DBT-Inspired Mindfulness Skills

1. Observe – Notice emotions and sensations without reacting.

2. Describe – Label thoughts and feelings to gain insight.

3. Participate – Fully engage in the present moment.

4. Nonjudgmental stance – Let go of self-criticism and accept what is.

5. One-mindfully – Focus attention on one thing at a time.

6. Effectively – Act in ways aligned with long-term values YouTube+6How To Happy+6Cannonball Read 17+6Cannonball Read 17+1Wikipedia+1.

7. Integrate – Blend all these skills for a flexible, wiser response to emotional intensity.

Structure & Tone
Organized into short, digestible chapters, each includes:

• A case story detailing a real-world emotional crisis Cannonball Read 17+1New Harbinger Publications, Inc+1.

• Exercises, thought experiments, and tips to build skill-level.

• Clinical grounding, with references to research and DBT theory New Harbinger Publications, Inc+2Wikipedia+2New Harbinger Publications, Inc+2.

The tone is warm, compassionate, and practical—helpful both for individuals and directors of therapy groups.

Author Credentials & Praise
Cedar Koons is a seasoned MSW/LCSW with 40+ years of mindfulness practice and direct Linehan-endorsed DBT training search.library.ohio.gov+11New Harbinger Publications, Inc+11New Harbinger Publications, Inc+11. Clinicians like Shari Manning, Alexander Chapman, and Blaise Aguirre commend its clarity, practical focus, and accessibility Wikipedia+2New Harbinger Publications, Inc+2New Harbinger Publications, Inc+2.

🔗 Further Study & Resources

• Official Publisher Site (New Harbinger) – Detailed overview, epub and paperback options, and professional tools How To Happy+4New Harbinger Publications, Inc+4New Harbinger Publications, Inc+4.

• Cannonball Read review – Insightful takeaways and explanation of “Wise Mind” vs. “Emotion Mind” Goodreads+4Cannonball Read 17+4How To Happy+4.

• HowToHappy review – Walkthrough of exercises and insights on emotional invalidation roots How To Happy+1Cannonball Read 17+1.

• Wikipedia on DBT – Context on core skills and evidence supporting its use for BPD and emotion dysregulation Audible.com+3Wikipedia+3How To Happy+3.

🎧 Audio & Guided Practice

• Audible audiobook (9 hr 3 min), includes PDF workbook; foreword by Marsha Linehan New Harbinger Publications, Inc+4Audible.com+4Tantor+4.

• Author’s website features free guided meditations and beginner’s body scans Cedar Koons.

🎯 Strengths & Ideal Use

• Strengths: Easy-to-follow structure, real-life examples, actionable skills, well-grounded in evidence.

• Best For: People managing BPD or emotionally intense states; therapists seeking client-ready DBT mindfulness tools.

✅ How to Make the Most of This Book

1. Read one skill-chapter at a time, integrate through real-life practice.

2. Journal using case-story prompts, observe emotional patterns.

3. Use guided meditations daily—found on the author’s site.

4. Combine with DBT strategies, especially distress tolerance and interpersonal modules.

5. Seek professional support if BPD or intense emotional responses are significantly impacting your life—DBT is most effective under guidance.

If you'd like, I can help break down exercises, suggest complementary workbooks, or explore full DBT programs. Just say the word!