How to cope with emotions every day. A diary of dialectical behavioral therapy

Before you is a book based on the principles of dialectical behavioral therapy (DBT) - a popular and highly effective branch of psychology. The goal of DBT is to combat problems caused by overly intense emotional reactions to stress. It describes methods of emotional regulation and also contains a diary designed for 52 weeks of daily practice. You can start using it from the very first day of reading, gradually introducing new skills learned from DBT and self-assessing their effectiveness.
'Very often, a feeling is just a feeling, not reality. Sometimes emotions can be triggered by a random thought, and sometimes by a situation that only slightly reminds us of some event from the past. Sometimes people do things that upset us, and sometimes they disappoint us. There are pleasant situations, and there are times that cause irritation, boredom, and emotional pain. But it is obvious that an unhealthy reaction to every emotional experience can be harmful - both to you and to those around you. DBT has successfully taught thousands of people to cope with problems related to strong emotions. However, it will be effective only if you practice the skills every day, not just read about them.'
Matthew McKay and Jeffrey Wood
2nd edition.