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The Compassionate Mind Approach to Difficult Emotions

How This Book Will Help You If You Are Struggling With Difficult Emotions Emotions can bring colour, texture and meaning to our lives, and joy and happiness to our relationships and experiences.

Author : Chris Irons

Release : 2019-08-01

Publisher : Hachette UK

ISBN : 1472104560

File Size : 21.45 MB

Format : PDF, Docs

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Emotions bring purpose, pleasure and meaning to our lives. However, for many people, they are synonymous with distress, pain and suffering. Anger and rage can wreck relationships and cause problems at work; anxiety can prevent us from socialising or engaging in things we would like to; sadness can feel overwhelming and never ending. These types of difficulties are often referred to as emotion regulation problems, and can prevent us from developing stable and happy relationships, communicating our needs, and flourishing. This practical self-help book based on Compassion Focused Therapy (CFT) will help you to take a new approach to managing difficult emotions. It outlines why we experience emotions, how they can be helpful but also how and why we can get in to struggles with them. It outlines the Compassionate Mind model, and guides you through a series of exercises that will help you to develop your compassion mind, and use this to develop more helpful emotion regulation strategies, and bring greater balance to your emotions.

The Compassionate Mind

The author of Overcoming Depression offers an alternative to the traditional western view of compassion, outlining findings about the value of compassion and how it works, and taking readers through basic mind training exercises to enhance ...

Author : Paul Gilbert

Release : 2010

Publisher : New Harbinger Publications

ISBN : 1572248408

File Size : 77.45 MB

Format : PDF, Kindle

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The author of Overcoming Depression offers an alternative to the traditional western view of compassion, outlining findings about the value of compassion and how it works, and taking readers through basic mind training exercises to enhance the capacity for, and use of, compassion. Original.

The Compassionate-Mind Guide to Recovering from Trauma and PTSD

Written by an international expert on PTSD treatment, this book will prove to be an essential resource for therapists specializing in the treatment of trauma and anyone in the process of healing from a traumatic experience.

Author : Deborah A. Lee

Release : 2013-01-02

Publisher : New Harbinger Publications

ISBN : 160882862X

File Size : 84.4 MB

Format : PDF, ePub, Docs

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Although many people who have survived trauma, abuse, and violent situations understand on a logical level that the traumatic events they experienced were not their fault, shame may still underlie their feelings and fuel post-traumatic stress disorder (PTSD) and other trauma-related psychological difficulties. For example, women who are victims of domestic abuse are often so paralyzed with the stigma of shame associated with their abuse, they don’t seek help. The Compassionate-Mind Guide to Recovering from Trauma and PTSD helps readers reduce the sense of threat they constantly feel and develop a fuller understanding of their reactions to trauma by cultivating compassion for themselves and others. The practical exercises based in compassion-focused therapy (CFT) that are offered in this book help readers gradually confront and overcome trauma-related behaviors. This approach invites readers who have undergone a traumatic experience to develop compassion for themselves and others, a sense of safety, and the ability to self-soothe when difficult memories or emotions arise. Written by an international expert on PTSD treatment, this book will prove to be an essential resource for therapists specializing in the treatment of trauma and anyone in the process of healing from a traumatic experience.

The Compassionate Mind Approach to Overcoming Anxiety

Likewise, when there are other aims that you wish to pursue, but whichseem
difficult, your capacity for distress ... In CFT, compassionate distress tolerance
affords us the opportunity to experience difficult emotions, and to continueto
move ...

Author : Dennis Tirch

Release : 2012-01-19

Publisher : Hachette UK

ISBN : 1849019606

File Size : 64.70 MB

Format : PDF, ePub, Docs

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We know what it's like to worry from time to time, but for some of us, our worrying can take over and have a serious impact on our lives. When our anxiety gets out of hand and starts to dominate our lives, affecting how we function and our general sense of wellbeing, it's time to do something about it. This accessible self-help guide provides the reader with a clear understanding of how problem anxiety develops, the kinds of problems it's causing them and sets out ground-breaking Compassion Focused Therapy (CFT) techniques to overcome their anxiety . CFT was initially developed by Professor Paul Gilbert OBE, author of the bestselling The Compassionate Mind which set out his ground-breaking approach, to treat those with high levels of shame and self-criticism. It uses the proven, research-based techniques of CBT and other therapies with a special focus on the importance of developing inner compassion, in order to alleviate feelings of shame, develop a more balanced outlook and promote resilience. It incorporates elements of mindfulness and Tibetan Buddhism with recent research on human development and studies of the brain. It is increasingly used to treat a wide range of emotional and psychological problems including depression, overeating, shyness, trauma, anxiety and anger.

The Compassionate Mind Approach to Managing Your Anger

A growing body of research indicates that avoidance of difficult emotions doesn't
work. Rather, our goal is to step away from our anger and bring a bit of balance to
our emotions so we can come back to the situation that has activated us, ...

Author : Russell Kolts

Release : 2012-01-19

Publisher : Hachette UK

ISBN : 1780330839

File Size : 35.37 MB

Format : PDF

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We can all get angry from time to time but when it gets out of hand it can have a serious impact on many aspects of our lives. As well as having an impact on our physical and mental health and our ability to engage in healthy relationships, it can also potentially have an enormous impact on society. The media is rife with stories of domestic violence, tragic stories of shaken babies, road-rage incidents and bullying. Mounting evidence suggests that all this anger can be harmful to us in a number of different ways. As well as the enormously damaging impact chronic anger can have on our relationships with other people, it is being linked to health problems such as cardiovascular disease and irritable bowel syndrome (IBS) and mental illnesses such as depression and post-traumatic stress disorder (PTSD). This invaluable self-help guide will enable the reader to recognise their personal anger problems, gain an understanding of what lies behind their anger, and use techniques based on Compassion Focused Therapy (CFT) to deal with their anger more effectively. CFT was initially developed by Professor Paul Gilbert, author of The Compassionate Mind, to treat those with high levels of self-criticism. It uses the proven, research-based techniques of CBT and other therapies with a special focus on the importance of developing inner compassion, in order to alleviate feelings of shame, develop a more balanced outlook and promote resilience. It incorporates elements of mindfulness and Tibetan Buddhism with recent research on human development and studies of the brain. It is increasingly used to treat a wide range of emotional and psychological problems including depression, overeating, shyness, trauma, anxiety and anger.

The Compassionate Mind Approach to Building Self-Confidence

Although mindsets can sometimes be associated witha mixture of different
emotions, there are certain emotions that do not have the capacity to coexist with
others. ... It is throughthe intervention ofthe compassionate mind or mindset that
you will hopefully become able to turndownor turn offthe sometimes ... This
involves noticing whenyou, or others, are distressed and/or experiencing difficult
emotions.

Author : Mary Welford

Release : 2012-09-20

Publisher : Hachette UK

ISBN : 1780331339

File Size : 31.51 MB

Format : PDF, ePub

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Many of us have a tendency to measure our self-worth by comparing ourselves to others. But when we fail to reach our own, families, communities or societies 'ideals' this often results in feelings of inadequacy, anxiety and low mood. We may become self-critical, experience shame and a sense of being different from others. Although an improvement in 'self-esteem' is what we may feel we want this is not necessarily what we need. This is because self-esteem is often associated with times when things are going well but can fail us when things do not go to plan. In contrast self-confidence, built from self-compassion, can help us when things are going well and make us more resilient when things are difficult. This book uses the ideas and practices of Compassion Focused Therapy to help build self-confidence. Attention is also paid to difficulties that often come hand in hand with lack of self-confidence such as anxiety, depression, substance use and anger.

The Compassionate Mind Approach to Beating Overeating

Compassion is sometimes viewed as being a bit soft or weak, letting your guard
down and not trying hard enough. Quite the contrary. Compassion requires us to
be open to and tolerate our painful feelings, to face up to our own difficulties and
 ...

Author : Kenneth Goss

Release : 2011-01-27

Publisher : Hachette UK

ISBN : 1849019010

File Size : 71.50 MB

Format : PDF

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This self-help book explores the problems created by having ready access to high fat foods designed to taste good. Because we evolved in conditions of relative scarcity we have few natural food inhibitors and so most diet books try to encourage people to inhibit their eating by highly rule governed behaviours which have to be constantly worked at. However, this can lead to various forms of self-criticism which can undermine efforts at self-control. As a result our relationship with eating can be complex, multifaceted and problematic. Beating Overeating Using Compassion Focused Therapy uses Compassion Focused Therapy - a groundbreaking new therapeutic approach - to understand and work with our urges and passions for food. We can learn to enjoy and accept food and pay attention to our biological and emotional needs. This book is for people who have tried diets and found that they don't work and will enable the reader to have a healthier and happier relationship with food and their body. Topics covered: The relationship between our brains and food, the evolutionary background to finding, conserving and eating food How too much or too little food affects the brain, why diets don't work, factors affecting our eating behaviour (tastes, stress, comfort, etc) Body shape and culture Developing an inner compassion for one's relationship with food - recognising what we need and what is helpful

CFT Made Simple

This book provides everything you need to start implementing CFT in practice, either as a primary therapy modality or as an adjunctive approach to other therapies, such as acceptance and commitment therapy (ACT), cognitive behavioral ...

Author : Russell L Kolts

Release : 2016-07-01

Publisher : New Harbinger Publications

ISBN : 1626253110

File Size : 82.59 MB

Format : PDF

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For the first time ever, CFT Made Simple offers easy-to-apply tools to help clients develop self-compassion, learn mindfulness skills, and balance difficult emotions for greater treatment outcomes. Created by world-renowned psychologist Paul Gilbert, compassion-focused therapy (CFT) is extremely effective in helping clients work through painful feelings of shame and self-criticism. However, the theoretical aspects of this therapy—such as evolutionary psychology, attachment theory, and affective neuroscience—can make CFT difficult to grasp. This book provides everything you need to start implementing CFT in practice, either as a primary therapy modality or as an adjunctive approach to other therapies, such as acceptance and commitment therapy (ACT), cognitive behavioral therapy (CBT), and more. CFT has unique strengths, and is especially effective in helping clients work through troubling thoughts and behaviors, approach themselves and others with greater compassion and kindness, and feel safer and more confident in their ability to handle life’s challenges and difficulties. This book articulates the theoretical basis of the therapy in simple, easy-to-follow language, and offers practical guidance and strategies on how to tailor your CFT approach to specific client populations. As a clinician interested in the benefits of CFT but wary of the dense theoretical principles that lay behind it, you need a user-friendly guide that will let you hit the ground running. CFT Made Simple is that guide.

The Compassionate Mind Approach to Reducing Stress

As Professor Paul Gilbert points out in his book The Compassionate Mind,
humans have a 'new brain', which is different from that of other animals. ... mind
where an emotion or a frightening event can trigger a series of thoughts and
attentionfocusing, and these in turn maintain and ... The reason for this is that
people find it very difficult to get out of them – and the greater the threat, the
tighter the loop.

Author : Maureen Cooper

Release : 2013-09-19

Publisher : Hachette UK

ISBN : 1849019215

File Size : 84.45 MB

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Stress is an unavoidable part of life that we will all encounter at various times in our lives, be it due to a one-off event such as losing a job or the break-up of a relationship, or from facing long-term difficulties such as working in a stressful environment or caring for someone who is ill. How well we deal with stress will influence the extent to which it affects our lives. In this ground-breaking book, Maureen Cooper explains why we are designed to respond to stress in a certain way and why this can even be helpful at times. She goes on to explain, using practical examples and techniques, what we can do to change our stress response if it becomes overstimulated, thereby improving our sense of control and wellbeing. This self-help book is based on the Compassionate Mind Approach, which has been developed by Professor Paul Gilbert, a clinical psychologist who is internationally renowned for his research and clinical work on depression. The Compassionate Mind Approach combines proven, research-based Western therapy techniques such as CBT with Mindfulness, Tibetan Buddhist practices and recent research on human development and studies of the brain.

Compassion Focused Therapy For Dummies

This motivating text covers the key principles of compassion focused therapy, which guide you in caring for your wellbeing, becoming sensitive to your needs, recognising when you are distressed, and extending warmth and understanding to ...

Author : Mary Welford

Release : 2016-08-08

Publisher : John Wiley & Sons

ISBN : 1119078628

File Size : 60.60 MB

Format : PDF, Kindle

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Don't be so hard on yourself – use compassion focused therapy as your guide It's often said that we're our own worst critics—and it's true. Compassion Focused Therapy For Dummies offers straightforward and practical advice that helps you view yourself through a more sympathetic lens. This motivating text covers the key principles of compassion focused therapy, which guide you in caring for your wellbeing, becoming sensitive to your needs, recognising when you are distressed, and extending warmth and understanding to yourself. This transformative resource provides you with metrics that you can use to monitor your progress, including sensitivity, sympathy, empathy, and overall wellbeing. Initially developed to assist people experiencing high levels of shame and self-criticism, compassion focused therapy increases your awareness of the automatic reactions that you experience—and motivates you to combat negative reactions with kindness and affection. Used on its own or in combination with other therapeutic approaches, the value of compassion focused therapy is supported by strong neuropsychological evidence. Understand how to handle difficult emotions with greater ease—and less stress Transform difficult, potentially damaging relationships into positive aspects of your life Encourage and motivate yourself to continually meet your goals, rather than criticise yourself for perceived failures Stop being so hard on yourself, and appreciate yourself for who you are Compassion Focused Therapy For Dummies is a wonderful resource if you are seeing—or thinking about seeing—a therapist who utilises compassion techniques, or if you would like to leverage the principles of compassion focused therapy to manage your own wellbeing.

Love In, Love Out: A Compassionate Approach to Parenting Your Anxious Child

CFT helps people to develop the resources to deal with difficult emotions. ... three
central qualities of self-compassion are self-kindness, our shared human
experience and mindfulness, which combine and interact to improve our state of
mind.

Author : Dr Malie Coyne

Release : 2020-07-23

Publisher : HarperCollins UK

ISBN : 0008308144

File Size : 37.92 MB

Format : PDF

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An indispensable guide helping parents to understand and recognise various forms of anxiety and how to empower their children in developing adaptive coping strategies.

The Headspace Guide to... Mindfulness & Meditation

Kindness makes the mind softer, more malleable and easier to work with in your
practice. It creates a mindset ... Compassion is not something that we can 'do' or '
create', it already exists in each and every one of us. If you think back ... But when
you forget this simple fact, it's easy to get swept away by strong waves of difficult
emotions. By training the mind through meditation it's possible to develop a more
balanced approach, so that you experience a greater sense of equanimity in life.

Author : Andy Puddicombe

Release : 2011-05-26

Publisher : Hachette UK

ISBN : 1444722239

File Size : 21.69 MB

Format : PDF, ePub, Mobi

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'If you're thinking about trying mindfulness, this is the perfect introduction....I'm grateful to Andy for helping me on this journey.' BILL GATES 'It's kind of genius' EMMA WATSON Feeling stressed about Christmas/Brexit/everthing? Try this... Demystifying meditation for the modern world: an accessible and practical route to improved health, happiness and well being, in as little as 10 minutes. Andy Puddicombe, founder of the celebrated Headspace, is on a mission: to get people to take 10 minutes out of their day to sit in the now. Here he shares his simple to learn, but highly effective techniques of meditation. * Rest an anxious, busy mind * Find greater ease when faced with difficult emotions, thoughts, circumstances * Improve focus and concentration * Sleep better * Achieve new levels of calm and fulfilment. The benefits of mindfulness and meditation are well documented and here Andy brings this ancient practice into the modern world, tailor made for the most time starved among us. First published as Get Some Headspace, this reissue shows you how just 10 minutes of mediation per day can bring about life changing results.

Meditation For Dummies

In This Chapter The pros and cons of opening your heart Exploring your “soft spot
” and the tender emotions inside Directing your ... part!) and others Some great
techniques for cultivating compassion Cleaning out your “arteries” with
forgiveness and gratitude ... and obscured by clouds, in the form of difficult
emotions and mind-states like fear, anger, judgment, and doubt. ... Then again,
you can take the approach I describe in this chapter: You can burn the clouds
away by amplifying the ...

Author : Stephan Bodian

Release : 2011-03-03

Publisher : John Wiley & Sons

ISBN : 1118052870

File Size : 32.94 MB

Format : PDF

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The popular guide-over 80,000 copies sold of the first edition-now revised and enhanced with an audio CD of guided meditations According to Time magazine, over 15 million Americans now practice meditation regularly. It's a great way to reduce stress, increase energy, and enjoy better health. This fun and easy guide has long been a favorite with meditation newcomers. And now it's even better. For this new edition, author Stephan Bodian has added an audio CD with more than 70 minutes of guided meditations that are keyed to topics in the book, from tuning in to one's body, transforming suffering, and replacing negative patterns to grounding oneself, consulting the guru within, and finding a peaceful place. The book also discusses the latest research on the health benefits of meditation, along with new advice on how to get the most out of meditation in today's fast-paced world. Stephan Bodian (Fairfax, CA and Sedona, AZ) is a licensed psychotherapist and the former editor-in-chief of Yoga Journal. He has written for Fitness, Alternative Medicine, Cooking Light, and Tricycle and is the coauthor of Buddhism For Dummies (0-7645-5359-3).

The Mindful Self-Compassion Workbook

This science-based workbook offers a step-by-step approach to breaking free of harsh self-judgments and impossible standards in order to cultivate emotional well-being.

Author : Kristin Neff

Release : 2018-08-15

Publisher : Guilford Publications

ISBN : 1462526780

File Size : 67.92 MB

Format : PDF, Docs

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Self-compassion is a powerful inner resource. More than a thousand research studies show the benefits of being a supportive friend to yourself, especially in times of need. This science-based workbook offers a step-by-step approach to breaking free of harsh self-judgments and impossible standards in order to cultivate emotional well-being. In a convenient large-size format, this is the first self-help resource based on the authors' groundbreaking 8-week Mindful Self-Compassion program, which has helped tens of thousands of people around the globe. Every chapter includes guided meditations (with audio downloads); informal practices to do anytime, anywhere; exercises; vivid examples of people using the techniques to address different types of challenges (relationship stress, weight and body image issues, health concerns, anxiety, and more); and empathic reflection questions. Working through the book, readers build essential skills for personal growth based on self-care--not self-criticism. See also The Mindful Path to Self-Compassion, by Christopher Germer, which delves into mindful self-compassion and shares moving stories of how it can change lives.

Emotion Regulation in Psychotherapy

... demonstrated in CBT effectiveness is broadly in known helping as patients
work with difficult emotions (Baer, 2003; Hofmann, Sawyer, ... Increasingly,
prominent cognitive and behavioral approaches such as ACT (Hayes et al., 1999
), mindfulness-based cognitive therapy (MBCT; Segal, Williams, & Teasdale,
2002), compassion-focused therapy (Gilbert, 2009), ... Sati is a particular and
intentional state of mind that can be said to involve a blend of present-moment-
focused attention, ...

Author : Robert L. Leahy

Release : 2011-10-01

Publisher : Guilford Press

ISBN : 1462502377

File Size : 34.77 MB

Format : PDF, Kindle

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Highly practical and accessible, this unique book gives therapists powerful tools for helping patients learn to cope with feared or avoided emotional experiences. The book presents a menu of effective intervention options--including schema modification, stress management, acceptance, mindfulness, self-compassion, cognitive restructuring, and other techniques--and describes how to select the best ones for particular patients or situations. Provided are sample questions to pose to patients, specific interventions to use, suggested homework assignments, illustrative examples and sample dialogues, and troubleshooting tips. In a large-size format for easy photocopying, the volume is packed with over 65 reproducible handouts and forms. Purchasers also get access to a companion website where they can download and print the reproducible materials.

Mindful Discipline

In this book, you will also discover parenting practices such as setting limits with love, working with difficult emotions, and forgiveness and compassion meditations that place discipline within a context of mindfulness.

Author : Shauna Shapiro

Release : 2014-06-01

Publisher : New Harbinger Publications

ISBN : 1608828867

File Size : 58.79 MB

Format : PDF, Docs

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Raising happy, compassionate, and responsible children requires both love and limits. In Mindful Discipline, internationally recognized mindfulness expert Shauna Shapiro and pediatrician Chris White weave together ancient wisdom and modern science to provide new perspectives on parenting and discipline. Grounded in mindfulness and neuroscience, this pioneering book redefines discipline and outlines the five essential elements necessary for children to thrive: unconditional love, space for children to be themselves, mentorship, healthy boundaries, and mis-takes that create learning and growth opportunities. In this book, you will also discover parenting practices such as setting limits with love, working with difficult emotions, and forgiveness and compassion meditations that place discipline within a context of mindfulness. This relationship-centered approach will restore your confidence as a parent and support your children in developing emotional intelligence, self-discipline, and resilience—qualities they need for living an authentic and meaningful life.

Mindfulness and Schema Therapy

Dealing with these tendencies had always been implicit within cognitive and
behavioral approaches, but the ... how to attend, first to moment-by-moment
experience (internal or external), and then to see clearly how the mind can be
caught up in ... in many circumstances, does not serve us when we are trying our
best to deal with difficult and destructive emotions. ... of having more space,
having a greater capacity for wisdom and a deeper sense of compassion for the
self and for others.

Author : Michiel van Vreeswijk

Release : 2014-10-20

Publisher : John Wiley & Sons

ISBN : 1118753151

File Size : 58.66 MB

Format : PDF, ePub, Docs

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Mindfulness and Schema Therapy presents an eight-session + two follow up sessions protocol for schema mindfulness for therapists and their patients. Represents the first book to integrate the theory of schema therapy with the techniques of mindfulness Enhances schema therapy with techniques drawn from mindfulness-based cognitive therapy (MBCT) - a unique integration of two of the most popular treatment approaches in clinical psychology today. Merges two of the hottest topics in contemporary clinical psychology and psychotherapy Offers a practical guide for training and practice, with detailed coverage of theory followed by dedicated sections for therapists and patients Features a variety of exercises enabling readers to immediately implement the protocol Written by authors with expertise and experience in both schema therapy and mindfulness Includes a Foreword by Mark Williams, renowned for his contribution to the development of MBCT

Mindfulness for Mums and Dads

These are practical tools for anyone seeking to actively engage in their own recovery from anxiety or depression, or for those no longer content to 'just exist' in life, hoping that things will get better in the future.

Author : Diana Korevaar

Release : 2017-03-29

Publisher : Allen & Unwin

ISBN : 192557668X

File Size : 80.12 MB

Format : PDF, Docs

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As a parent, it can be all too easy to live life on automatic pilot - fulfilling one demand after another while missing out on much of the journey. And though you can't control every situation, you can influence the outcome by learning to change how you react. Dr Diana Korevaar, a practising perinatal psychiatrist, uses mindfulness practice as a powerful tool to help parents calm down, connect and reframe the challenges they face in order to experience life more positively. Grounded in science, Mindfulness for Mums and Dads features dozens of case studies, as well as simple mindfulness practices that can be carried out anywhere. These are practical tools for anyone seeking to actively engage in their own recovery from anxiety or depression, or for those no longer content to 'just exist' in life, hoping that things will get better in the future. In as little as three minutes a day, it is possible to take control of your life, become calmer and more compassionate, and be fully present for the small moments in life that create true and lasting happiness.

The Pain Companion

The Pain Companion also offers profound insights for medical practitioners and invaluable guidance for anyone who loves or cares for others in pain.

Author : Sarah Anne Shockley

Release : 2018-05-07

Publisher : New World Library

ISBN : 1608685705

File Size : 85.78 MB

Format : PDF

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A Practical, Gentle, and Empathetic Approach to Pain Where do you turn when medication and medical treatments do not relieve persistent, debilitating pain? What can you do when pain interferes with work, family, and social life and you no longer feel like the person you used to be? Relying on firsthand experience with severe nerve pain, author Sarah Anne Shockley accompanies you on your journey through pain and offers compassionate, practical advice to ease difficult emotions and address lifestyle challenges. Her approach helps reduce the toll that living in pain takes on relationships, self-image, and well-being while cultivating greater ease and resilience on a daily basis. Dozens of accessible, uplifting practices guide you every step of the way from a life overcome by pain to a life of greater comfort and peace. The Pain Companion also offers profound insights for medical practitioners and invaluable guidance for anyone who loves or cares for others in pain.

The DBT? Solution for Emotional Eating

"Grounded in dialectical behavior therapy (DBT), this ... book offers a powerful pathway to change.

Author : Debra L. Safer

Release : 2018-01-01

Publisher : Guilford Publications

ISBN : 1462520928

File Size : 24.21 MB

Format : PDF, Kindle

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"Grounded in dialectical behavior therapy (DBT), this ... book offers a powerful pathway to change. Drs. Debra L. Safer, Sarah Adler, and Philip C. Masson have translated their proven treatment into an empathic self-help guide that focuses on the psychological triggers of bingeing and other types of 'stress eating.' Readers learn how to stop using food to soothe emotional pain and gain concrete skills for coping in a new and healthier way ... [featuring] pointers for building and practicing each DBT skill, mindfulness exercises, and downloadable practical tools that help readers tailor the program to their own needs"--