Real Skills for Real Life

Shireen L. Rizvi, PhD, is Professor of Psychiatry and Behavioral Sciences at Montefiore Einstein Medical Center in New York, where she serves as Director of Psychology Training and Director of DBT Services and Research. Dr. Rizvi earned her doctorate under the mentorship of Marsha M. Linehan. She has received extensive grant funding and published dozens of research papers. Dr. Rizvi is board certified in cognitive and behavioral therapies and DBT. Her mission is to get DBT tools to as many people as possible. Her website is www.shireenrizvi.com.Jesse Finkelstein, PsyD, is a clinical psychologist, educator, and creator of innovative DBT-based interventions. He trained extensively in DBT and other evidence-based treatments, with a specialization in emotion dysregulation, posttraumatic stress disorder, and obsessive–compulsive disorder. Dr. Finkelstein’s work bridges clinical practice, research, and creative design to make DBT skills more accessible and engaging. His website is www.therahive.com.

• Introduction Pathways through ProblemsThe SkillsMindfulness Skills: An Overview Wise Mind Observe and Describe Participate Nonjudgmentally One-Mindfully Effectively Interpersonal Effectiveness Skills: An Overview Interpersonal Priorities DEAR MAN GIVE FAST Validation Emotion Regulation Skills: An Overview Model for Describing Emotions PLEASE ABC Check the Facts Opposite Action Problem Solving Mindfulness of Current Emotions Distress Tolerance Skills: An Overview TIP Distract IMPROVE Self-Soothe Pros/Cons Radical Acceptance Willingness Behavior Assessment: An Overview Chain Analysis The End Is Just the Beginning Index

“Drs. Rizvi and Finkelstein have written a DBT guide for everyone! Clear examples and immersive graphics help you practice these evidence-based skills in real life--even in situations that feel impossible--so you can struggle less and become more resilient.”--Blaise Aguirre, MD, author of I Hate Myself: Overcome Self-Loathing and Realize Why You're Wrong About You“This book gave me the practical tools and guidance I badly needed to drop some behaviors based in fear and shame that have been holding me back for decades--and start making choices that serve me better. I feel like I am breaking free of self-inflicted shackles!”--Louis S., Woodstock, New York“I have spent more than a decade in traditional talk therapy, replaying the same anxious thought loops and intrusive thoughts with only minuscule mood shifts to show for it. This book lays out concrete skills and strategies for navigating life’s inevitable ups and downs, helping me to rethink my own emotional resting posture and, if only for intervals, snap out of it. I feel more progress after one read on the sofa than I do after 10 years on the couch.”--Sam C., New York City“DBT offers such a rich, creative, varied approach to problems large and small, and Drs. Rizvi and Finkelstein give you step-by-step tools to put DBT concepts into practice. I know this book will be very helpful when I need an on-the-spot resource to manage anxiety or self-judgment, for example, or prepare for difficult conversations. The visual aids and illustrations make the book approachable and fun. I will definitely recommend and share this resource with many friends in the years ahead.”--Jan D., Woodstock, New York“What a gem of a book! Drs. Rizvi and Finkelstein have distilled 26 DBT skills into bite-sized chunks with wonderful illustrations and graphics. I really like the flowcharts that direct you to appropriate skills to try for common challenges. This book will be of use to any human struggling with stresses and crises of any scale, regardless of your background in DBT.”--Michaela A. Swales, PhD, Professor and Program Director, North Wales Clinical Psychology Program, Bangor University, United Kingdom“Being a person is painful. Like a good friend, this clear, warm, lively book takes you by the hand and imparts astonishing wisdom and strategies for making it hurt less. Real Skills for Real Life is a revelation.”--Jean G., Hudson, New York“Drs. Rizvi and Finkelstein take skills from DBT and translate them into a salve for daily living. The book explains what skill to use when, how you can tell if it is working, and alternative skills for when it is not. Lively, clever images practically make the skills jump off the page.”--Jill H. Rathus, PhD, Department of Psychology, Long Island University Post; Cognitive Behavioral Associates, Great Neck, New York-