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 a n i n s t a n t h e l p b o o k f o r t e e n s

l e s k i l l s to balance e motio n
si m p s,
a g e s t r e ss & f e e l b e t t e r n
man ow

THE

DIALECTICAL
BEHAVIOR
THERAPY SKILLS
WORKBOOK
FOR TEENS

DEBRA MORENO GARCIA, PHD • WILSON HO, MFT

“Debra Moreno Garcia and Wilson Ho have hit the bullseye with this dialectical behavior therapy (DBT)
workbook for teens! Written in teen-friendly language with lots of prompts for self-reflection that make it
interactive, the authors make the process of developing self-regulation skills fun and accessible, and never
preachy or clinical. This workbook could be great for many teens on its own or as an adjunct to a DBT
intervention program.”
—Jeffrey J. Wood, PhD, professor of education and psychiatry at UCLA, and author of more than
100 articles and chapters on cognitive behavioral interventions and emotional and behavioral
development in school-aged youth

“This workbook not only makes the components of DBT easily digestible for therapists and their clients, but
does so in an incredibly engaging way. The exercises and tools are useful and easy for folks to utilize outside
the session, like the ‘e-mantras!’ Highly recommend this workbook for any therapist working with teenagers
and young adults!”
—Judi Stadler, LCSW, director of clinical services for Para Los Ninos Mental Health Program

“This workbook is a delightful guide, full of important information for adolescents to understand themselves.
It is also a great resource for therapists to use with the adolescents they work with.”
—Evelyn Lizeth Coria, LCSW, infant-family and early childhood mental health specialist, and
Reflective Practice II Facilitator

“The Dialectical Behavior Therapy Skills Workbook for Teens is an exceptionally practical book that illuminates
the core principle of DBT in a very concise, coherent, and strategic approach. The book contains numerous
examples, exercises, and handouts which can be utilized by readers. This book is an excellent guide for
teenagers who are dealing with emotional dysregulations. I endorse this book as an additional therapeutic tool
for teenagers, parents, and mental health practitioners.”
—Iman Dadras, PhD, LMFT, associate professor of couple and family therapy at Alliant International
University, Los Angeles

“Moreno Garcia and Ho have a keen understanding of the challenges faced by today’s teenagers. The
Dialectical Behavior Therapy Skills Workbook for Teens dives deep into the topic of stress and its impact on
overall well-being. This book is certain to help readers recognize and reflect on stressors, and gain a greater
understanding of their own experiences. A great tool for teenagers to begin the journey of improving their
well-being.”
—Olga Aguilar, MA, LMFT, CEO of Arroyo Seco Family Therapy Inc.
 p le s k i lls to balance emotions
si m ,
a g e s t r e ss & f e e l b e t t e r n
man ow

THE

DIALECTICAL
BEHAVIOR
THERAPY SKILLS
WORKBOOK
FOR TEENS

DEBRA MORENO GARCIA, PHD • WILSON HO, MFT

Instant Help Books
An Imprint of New Harbinger Publications, Inc.
 Publisher’s Note
This publication is designed to provide accurate and authoritative information in regard to the subject
matter covered. It is sold with the understanding that the publisher is not engaged in rendering
psychological, financial, legal, or other professional services. If expert assistance or counseling is needed,
the services of a competent professional should be sought.

INSTANT HELP, the Clock Logo, and NEW HARBINGER

are trademarks of New Harbinger Publications, Inc.

New Harbinger Publications is an employee-owned company.

Copyright © 2024 by Debra Moreno Garcia and Wilson Ho

Instant Help Books
An imprint of New Harbinger Publications, Inc.
5720 Shattuck Avenue
Oakland, CA 94609
www.newharbinger.com

All Rights Reserved

Cover design by Amy Shoup

Interior illustrations by Sara Christian

Acquired by Jess O’Brien

Library of Congress Cataloging-in-Publication Data on file

Printed in the United States of America

26 25 24

10 9 8 7 6 5 4 3 2 1 First Printing
This DBT workbook is dedicated to my mom, Teresa Martinez, aka “Granma Terry.”
Her relentless support through the years of my every whim (without judgment) has
allowed me to forge new adventures and accomplishments. I owe my bravery to her.

Her perseverance and kind generosity to all she met built encouragement
for those in pursuit of their passions.

With eternal love and gratitude,

Debra & Wilson

 CONTENTS

A LETTER TO YOU FROM US VII

WHAT IS DIALECTICAL BEHAVIOR THERAPY? IX

LETTER TO TEEN ADVOCATES XI

CHAPTER 1 STRESS IS YOUR FRENEMY 1

CHAPTER 2 MIRROR, MIRROR 14

CHAPTER 3 YOU DON’T HAVE TO BE ALONE 31

CHAPTER 4 MINDFULNESS 45

CHAPTER 5 EMOTION REGULATION 83

CHAPTER 6 DISTRESS TOLERANCE 111

CHAPTER 7 INTERPERSONAL AND SOCIAL HEALTH 139

CONCLUSION IT ONLY GETS BETTER 170

ACKNOWLEDGMENTS 174

REFERENCES 175
 A LETTER TO YOU FROM US

Dear Teenager,
Thanks for opening this book. So, what intrigued you? Seems like there’s something you want to
dive into to learn more about yourself and how to get through this awesome, yet confusing and
stressful thing called life.

By carefully listening to teenagers like yourself, we have learned about the magnitude of
adolescent stressors and worries that make life complicated. Adolescents have taught us to
understand the heightened levels of stress and accompanying pain and angst you may be
experiencing. And you know what? That’s okay! This workbook will help you reduce stress, find
comfort, and build a sense of belonging on your journey.

We hope this workbook, with examples of diverse life circumstances from other teens, will help
connect you to yourself and others—especially since we understand that adults don’t always
acknowledge teen stress-related issues nor provide meaningful exchanges of support and
guidance. You’ve probably experienced an adult’s attempts at good advice turning out to be
dismissive, with misinterpretations of your situation. This workbook offers you the chance to tell
your own story and write about the changes you want to create for yourself.

Overall, we hope this workbook will help you:

• empower your voice • develop important life skills

• build self-advocacy • create meaningful interactions

• improve well-being • manifest a new outcome on your

life journey
• cope with stressors

We want to thank you for letting us guide you through this process of change, discovery, and
well-being. We know you can do it!

—Dr. G and Wilson

viii
 WHAT IS DIALECTICAL
BEHAVIOR THERAPY?

Dialectical behavior therapy (DBT) is a therapeutic approach that has been proven to reduce
anger, stress, depression, hostility, and dissociation (Dimeff and Linehan 2001). People who have
received this treatment have demonstrated a profound shift in how they feel and have made
gains in everyday functioning.

The primary component of DBT is to replace embedded, rigid ways of thinking. This thinking is
similar to a term you may have heard before: “all-or-nothing thinking.” This is when a person gets
stuck in perceiving experiences and challenges as either all good or all bad. As you might know,
this can alter the way we feel about difficult situations and may cause an insurmountable amount
of internal distress.

Another fundamental feature of DBT is validation and acceptance (Dimoff and Linehan 2001).
The activities in this workbook are designed for you to feel validated in how you feel in your
response to complex interactions. Drawing on DBT techniques of mindfulness, emotion
regulation, distress tolerance, and interpersonal effectiveness, these activities will guide you
toward self-acceptance and personal change (Linehan 1993; Lynch et al. 2006).

Ultimately, the activities in this book will help you find liberation from faulty ways of thinking,
internal chaos, and thorny social relationships. They’ll also help you reduce overall stress
and boost your well-being. You can start by allowing yourself to be who you are with the
understanding that you can always improve.

The structure of this book includes some warm-up chapters (1–3) to help you gain an
understanding of how stress impacts your health, create a support network, and build your
strengths to guide you through the DBT process.
 The subsequent chapters (4–7) are designed around the therapeutic delivery of DBT and are
folded into the core concepts of acceptance and change.

• ACCEPTANCE: mindfulness and distress tolerance

• CHANGE: emotion regulation and interpersonal effectiveness

We hope that your interactions with this book will help you begin to change the way you think,
accept who you are, and free yourself from any negative emotions that have hindered your day-
to-day life.

x
 LETTER TO TEEN ADVOCATES

Dear Clinicians and Counselors,

Adolescent development is marked by uncertainty, tension, and adversity, leading to intense
emotional stress (Florêncio, Bezerra Sousa, da Costa Silva, and Ramos 2017). Adolescents
must cope with a series of developmental changes while managing challenging environmental
and psychosocial stressors (Putnam 2015; Garcia 2013; Garcia et al. 2018, 2020; Collins and
DeRigne 2017). In fact, adolescents are experiencing heightened levels of stressors more so than
any other generation in American history (APA 2014, 2017).

This workbook is designed to help teens understand the key concepts of DBT: mindfulness,
emotion regulation, distress tolerance, and interpersonal effectiveness by using everyday language
that is digestible for teens to process and practice. The language shared in this book is meant
to enable adolescents to find comfort in utilizing therapeutic tools to decrease daily stressors
through DBT activities. This is especially important since approximately half of all adolescents in
the US report a minimum of one adverse childhood experience (Child and Adolescent Health
Measurement Initiative 2018–2019), which threatens mental health.

Each chapter in this workbook uniquely presents primary DBT concepts using intuitive adaptations
to deliver a complex therapeutic intervention in an approachable and less intimidating manner for
teens, serving as a catalyst to self-understanding and an aid to combat mental health struggles.
This allows teens to use therapeutic resources to mediate stress using accessible DBT methods.

The pervasive benefits of DBT have been well documented, with clients reporting a profound
shift in how they feel and improvements in everyday functioning. We recommend that a
constellation of activities within the four core domains of DBT be used within your clinical
sessions, as therapeutic homework between sessions, or for your teen mental health consumers
to work on independently (please see Framework of DBT Activities in the appendices).

We hope this DBT workbook serves as a bridge to understand your client, build rapport, and
support the assessment and case conceptualization process.

—Dr. Garcia and Wilson Ho

 CHAPTER 1

STRESS IS YOUR FRENEMY

Like most teens, you’re probably experiencing heightened levels of general stress due to conflicts,
hardship, adversity, and expectations. In fact, teens today experience stress more than any other
generation in American history. But what is stress?

Well, stress is your body’s physical response to difficult circumstances that are hard to cope with.
We understand you’re living with many difficult scenarios that can cause heightened exposure to
stress. In fact, most teens identify with at least one of the following areas of stress in their lives
(Garcia et al. 2018).

AREA OF STRESS STRESSOR EXAMPLES

College-Bound Pressures of school and grade GPA, extracurriculars, test scores,

Expectations success for future college and career college applications
Managing multiple school-related
School Experience
activities and expectations
Significant psychological distress;
Mental Health
crisis and risk-taking behavior
Friendship and Peer Managing interpersonal relations,
Dynamics social networks, andsocial norms
Experiences in romantic
Dating and Relationships
relationships that cause distress
Adherence to family expectations;
Family Dynamics managing relationships and
conflicts
Prejudice, Discrimination, Unfair practices; differential
and Teen Inequality treatment due to personal features
Internal conflict due to identity
Identity Development
exploration
Managing sports, homework, grades,
clubs, etc.
Expectations, pressures, crisis and
coping skills
Social pressures, conflict, and
friendship boundaries
Conflict, relationship awareness,
personal neglect
Pressure, family conflict, advocacy
for self and others
School-based and minority status
discrimination
Resiliency, external biases, minority
status discrimination
 These stressors are known to be potential threats to your overall wellness, so it’s important to
understand and reflect on stressful experiences. There may be many spaces and experiences you
endure that trigger your stress, and it’s easy to underestimate how these stressors can impact
your physical and emotional well-being—but you’re not alone!

This workbook will share real-life stories from teenagers who’ve experienced many of the stressors
you likely face. Activities in this workbook will help you to identify the stress areas listed above
and provide you with strategies to manage and overcome daily stressors to improve your well-
being. Handling your emotions, the natural feelings that affect your mood, will support your overall
health. So, let’s get started with reading about Theo, who is dealing with a stressor at school:

* THEO’S STORY
Theo is a high school senior who is trying to complete his courses in order to get admitted
into college the following year. However, his school counselor forgot to give him a specific
class that was necessary to graduate. Theo had to improvise and take a semester-long class
crammed into one month!

“
The thing that made it so stressful was that he did not tell me until a month before
school ended, and it was a course I needed to graduate, so I had to get my sisters involved to
help me to do all the work. I had to do an online course to get it all done by the end of the

”
year to graduate.

When we worry, we center our goal on finding a solution—fixing the problem! And that’s exactly
what Theo did. He was feeling stressed and was able to identify his problems and tackle them.
Once he addressed the problem, Theo was able to experience the excitement and rewards of
graduation.

2
 FRIEND OR FOE?
Stress can be both a friend and an enemy. It can lead to positive outcomes or dramatically
compromise your health. At times, stress can feel ever-present and unmanageable. It can
feel overwhelming, as if it’s attached to you like your shadow. It follows you around, and you
can’t seem to shake it. Other times, you learn how to take control of stress and use it to your
advantage. In Theo’s case, as a foe, his stress put him under immense pressure to accomplish a
task, but as a friend, his stress motivated him to achieve his goal.

As a frenemy, stress has three distinct pathways: healthy stress, unhealthy stress, and chronic
stress. Let’s explore them briefly.

HEALTHY STRESS (EUSTRESS)

Healthy stress, called “eustress,” is when you feel excited or experience an accomplishment. Your
pulse surges with the thrill of a great outcome! Eustress is important as it keeps you engaged,
active, and motivated.

Examples of eustress: your team winning a home game, saving Princess Peach from Bowser,
finishing your first 5K, beating your personal record for how long you can sleep, or even asking
someone to a dance.

Write an example of healthy stress you’ve experienced:

3
 UNHEALTHY STRESS (DISTRESS)
Unhealthy stress, called “distress,” wears you down and can feel jarring. You know, like when you
hold onto an icon on your phone and it shakes uncontrollably? Distress can leave you feeling
worried and jittery. Distress can also lead to anxiety and be harmful to your body.

Examples of distress: reading a negative post about yourself, hearing friends gossip about you,
failing a class, arguing with your romantic partner, having no support from teachers in school,
worrying about college.

Write an example of unhealthy stress you’ve experienced:

CHRONIC STRESS
Chronic stress is a form of unhealthy stress that is constant due to repeated stressors. Chronic
stress can have a heavy impact on your body and health. It can be life-changing. Learning new
skills to manage chronic stress can help you decrease the impact on your health.

Examples of chronic stress: watching family members constantly argue at home, being constantly
teased or bullied at school, getting targeted on social media, not having enough money to eat
daily meals.

Write an example of chronic stress you’ve experienced:

4
Healthy stress (eustress) keeps us alert and provides a mechanism for survival needs. Unhealthy
stress (distress) can impact your daily goals, while chronic stress impacts your long-term well-
being. Like everything we do in life, we need to find a healthy balance. Too much or too little of
anything can hurt anybody.

Test Your Knowledge

Draw a line to match the type of stressor with its example.

Arguing with Your Sibling Eustress

Being Harassed by a Classmate All Semester Distress

Asking Your Crush Out on a Date Chronic Stress

Arguing with Your Sibling: Distress / Being Harassed...: Chronic Stress / Asking Your Crush...: Eustress

Answers:

THE ROLLER STRESSOR

Life can feel like a roller coaster. You can see the ups and downs, the escalations and drops. Life
can also go extremely fast, with many unexpected turns and twists.

Imagine this: As you wait in line to get on the newly built Roller Stressor, panic begins to build.
You get on the roller coaster and anticipate the Drop of Doom as you click and clack your way up
a steep hill. You get to the top and scream with excitement…but you have no control over where
you’re going! Your stomach drops with fear. Should you laugh or cry? Be excited or scared?
Maybe a little bit of both?! Everything is out of your hands during this ride—at least until you
reach your destination.

Now think of a time when you felt challenged by something but were excited about reaching the
end. For example, preparing to take a difficult exam and being hopeful about getting a passing
grade!

5
 Go ahead and write about a time when you were stressed with excitement:

Each experience of stress can move in many different directions, but typically include the
following:

ANTICIPATION A strong sense that something will happen or is about to take place
ESCALATION An intense and swift rise in emotion
BUMP-IN-THE-ROAD An obstacle that interferes with an outcome
UNEXPECTED TWIST An event that happens suddenly without expectation

REFLECTION
A thought or consideration; a contemplation of past actions that can lead to
recovery or exhaustion

Next, identify the five points of stress based on the experience you wrote about. What was the
ANTICIPATION point in your stress moment?

What was the point at which ESCALATION occurred?

What was the BUMP-IN-THE-ROAD?

6
What was the UNEXPECTED TWIST?

Time for a REFLECTION now that the ride is over! Looking back, what about this stress experience
do you realize now that you hadn’t while in the thick of it?

After a thoughtful reflection, you will either experience recovery (a return to balance and place
for healing) or exhaustion (when you are emotionally and physically depleted). More on that in the
next activity.
You can find a downloadable version of the worksheet for this exercise at the website for this book:
http://www.newharbinger.com/51727.

Congratulations on digging deeper into yourself through reflection! That’s what

this workbook is all about! The activities will guide you through the process of identifying,
reflecting on, and resolving stress.

Within our bodies, we all have a nervous system that generates our fight, flight, freeze, or fawn
response to difficult situations. Let’s look at how your body works during intense, stressful
circumstances.

• FIGHT: Your body is ready to have a physical interaction against the stress situation.

• FLIGHT: Your body wants to run away and avoid the stress situation.

• FREEZE: Your body is stuck during the stress situation and you are in shock.

• FAWN: Your body is forcing you to agree with the stress situation to manage it ASAP.

In this next activity, you will learn more about how your nervous system recovers from intense
stressors.

7
 WHEN THE RIDE IS OVER
At the very end of your Roller Stressor, when the
wheels come to a screeching halt, your next stop
EXHAUSTION
will be either exhaustion or recovery. Take a look at RECOVERY
the arrows. You can go either way after a deeply
stressful event.

EXHAUSTION: When you’re completely depleted of energy, stress has overloaded your life,
and you have no more room physically or emotionally to deal with anyone or anything that
challenges you. If not resolved, long-term damage to your health may be the result of exhaustion.

Think back to a time when you felt exhausted after a stressful event. Write about it here:

RECOVERY: A return to balance happens when your body and mind settle into a space of
stability. In all the chaos, you must find your inner peace, also known as homeostasis. Recovering
from a difficult situation will help you to build resilience to overcome future stressors.

Think back to a time when you felt yourself recover after a stressful event. Write about it here:

8
Let’s apply what you learned about recovery. Write down your thoughts about the following
statements to reflect on the importance of recovery.

The goal of recovery is

important because

The benefits of
achieving recovery are

Potential obstacles for

recovery include

Potential solutions for

recovery include

Specific actions to take

to achieve recovery

Any modifications
needed for recovery?

You can find a downloadable version of this worksheet for this exercise at http://www.newharbinger.com/51727.

Once you’ve made the active decision to choose recovery, you are building
resilience. Resiliency is your “toughness,” or a speedy recovery from a difficult situation.
It can also mean taking back the power and control of a stressful event that has caused
you to lose a part of yourself. When you are able to regain your sense of control, you will
find growth waiting for you on the other side.

9
 MY BODY, MY STRESS
Like the anticipation of the drop in the Roller Stressor, your body gets pumped with energy and
starts to tighten up to prepare for a stressful event. Your body communicates to yourself and
others the impact of stress. Sometimes, you’re not even aware of the stress, so your body goes
on autopilot to fight the distress for you. Check out Palomita’s story for an example of how stress
had affected her physically and emotionally.

* PALOMITA’S STORY
Palomita’s friends were constantly fighting and not getting along. She could never express
her perspective on her friends’ differences, as they simply shut her out from the friend
group; they were so focused on their own anger that they didn’t even notice how much it
affected her. As much as she tried to resolve her friends’ problems, Palomita’s stress was
so overwhelming that she noticed physical and emotional changes in herself. Palomita
had been silenced so often that she began to feel shortness of breath and started having
back pains.

“
I noticed that the overwhelming stress showed through in more of a physical way. For

”
example, by causing knots all up and down my back and my whole demeanor to change.

Palomita, who was once always upbeat and positive, felt sad when she noticed her friends fighting.
She felt like no one wanted to hear what she had to say, and it left her feeling abandoned. With
all this pent-up energy from biting her tongue and feeling isolated, Palomita recognized that her
physical and emotional stress were one and the same.

More often than not, when we are not voicing our concerns, our bodies will speak about those
issues for us. It’s crucial to identify how stress affects you.

10
Pay attention to your body right now from head to toe.

What parts of your body are screaming at you? Any physical sensations like tightening of
the chest, tense shoulders, tired feet, or head feeling numb?

If yes, please describe physical symptoms:

Now, pay attention to your emotions. How do you feel when you sense these symptoms?

11
 Check off all the emotional and physical stress reactions you’ve experienced after a stressful
event. You can also write in any reactions you experience that aren’t on this list.

EMOTIONAL IMPACT OF STRESS PHYSICAL IMPACT OF STRESS

Worry/anxiety Headaches
Irritability Body aches/tension
Sadness Numbness
Lack of focus Cold body parts
Dissociation Fidgety/uncontrolled shakes
Aggression Low energy
Rumination (negative thoughts) Shortness of breath
Withdrawal/isolation High pulse rate

Other: Other:

Stress–Health Impact Rating Score: ___________

Add up the number of stress reactions you checked off above.
Use that number to determine how stress impacts your emotional and physical health.

STRESS-HEALTH IMPACT SCORING TABLE

0–2 = No/ Not too bad! You’re going through everyday stressors like anyone else. You appear to
Low Impact be managing stress fairly okay. But be careful—don’t let the impact of stress creep up
on you further.

3–6 = Something to watch out for! Stress is impacting your daily life activities. Making
Moderate stress reduction a priority through the strategies in this book will help you get back
Impact to feeling like yourself again.

7 or more = Oof. You definitely need to figure out how to manage your stress. Your health
High Impact deserves some support! You can work through the impact of stress using activities in
this workbook. But don’t be afraid to ask someone for help. You’re definitely worth it!

12
What are your reactions to the score that you received? Place an X on the “Impact Scale” below
that best describes how you feel about your Stress-Health Impact Rating Score:

NO IMPACT SOMEWHAT IMPACTED VERY MUCH

IMPACTED

0 1 2 3 4 5 6 7 8 9 10

Why do you think you got this score?

We can be unaware of the number of stressors we hold onto daily, both

emotionally and physically. Being conscious of your stressors is critical to understanding
what is causing tension in your daily life. With proper understanding, you can empower
yourself to manage and cope with daily stressors.

13
 CHAPTER 2

MIRROR, MIRROR

SO WHERE DOES STRESS SHOW UP IN YOUR LIFE? What stressors are you experiencing?
How do you typically react to stressful situations? This chapter answer helps you answer these
questions by inviting you to take a look at yourself. Don’t worry, you’re not under a glaring
spotlight of scrutiny! Rather, it’s an opportunity to get to know your stress so you can get better
at managing it.

Self-reflection is an art that will allow you to examine yourself more deeply. It’s an opportunity to
consider your behaviors, thoughts, motivations, and personal desires. More importantly, self-
reflection will help you examine your responses to stressful events and circumstances that cause
you pain and discomfort. Self-reflection is not always an easy practice, especially with our phones
dinging, notification pop-ups, and of course, our minds swirling with the stress of our fast-paced
lives. But it can provide you with the growth and understanding needed to cope with difficult
situations.

Let’s press pause and learn the valuable practice of self-reflection.

TRAIL TO SELF-REFLECTION
For this activity, you will want to minimize distractions. So the first thing you can do is silence
your phone. Next, find a quiet space for a few moments to connect with yourself privately. Now,
visualize the following scenario to practice self-reflection:

Visualizing a goal and the accompanying challenges is a form of self-reflection.

Envisioning yourself winning at life can help you achieve self-growth, build personal
strength, and gain a deeper understanding of yourself and who you want to be.
15
 WHAT WOULD YOU DO?
Learning how to self-reflect is a technique you can use to deal with difficult circumstances. Since
we know that holding up a mirror to yourself can feel a little awkward, let’s practice by looking at
what you might do if you were in other teenagers’ shoes. The following stories illustrate common
stressors in each of the eight areas of stress you learned about in chapter 1. Read the stories,
then reflect and write about what you would do.

* ELOISE’S STORY

“
I experience stress mostly because I am a senior in high school and will be going to
college in the fall. I have been trying to keep my high GPA and still have a social life and

”
hang out with my friends, but it is very difficult to juggle all of that.

How well do you relate to Eloise’s story? Place an X in the box that best describes your relatability.

NOT RELATABLE SOMEWHAT RELATABLE VERY MUCH

RELATABLE

0 1 2 3 4 5 6 7 8 9 10

What would be your immediate emotional response to this situation? Circle all that apply.

ANGER ANXIETY HOPELESSNESS FEAR

FRUSTRATION SADNESS WITHDRAWAL DISGUST
IRRITATION WORRY APATHY NUMBNESS

Now, reflect on how you might address Eloise’s issue. What would you do?

16
* CHARLIE’S STORY

“
Academic stress is the worst for me, along with being self-conscious. I feel like if you’re not
smart or athletic then you’re not doing something right. I’m scared to get a C in a class cause I

”
know I’m just average, not important or recognized. It kinda sucks.

How well do you relate to Charlie’s story? Place an X in the box that best describes your relatability.

NOT RELATABLE SOMEWHAT RELATABLE VERY MUCH

RELATABLE

0 1 2 3 4 5 6 7 8 9 10

What would be your immediate emotional response to this situation? Circle all that apply.

ANGER ANXIETY HOPELESSNESS FEAR

FRUSTRATION SADNESS WITHDRAWAL DISGUST
IRRITATION WORRY APATHY NUMBNESS

Now, reflect on how you might address Charlie’s issue. What would you do?

17
 * NARISSA’S STORY

“
Well, the type of experiences that I feel have affected me would be my image. I’ve
always dealt with weight problems and sometimes I get so into my thoughts about how
guys in school view me. I just don’t have the confidence all my other friends do. I started
experimenting with beer and weed. Sometimes it is peer pressure and trying to fit in, but
other times it is to numb my pain and escape. I just wish I had more confidence in myself so

”
I wouldn’t put my body through the pain.

How well do you relate to Narissa’s story? Place an X in the box that best describes your
relatability.

NOT RELATABLE SOMEWHAT RELATABLE VERY MUCH

RELATABLE

0 1 2 3 4 5 6 7 8 9 10

What would be your immediate emotional response to this situation? Circle all that apply.

ANGER ANXIETY HOPELESSNESS FEAR

FRUSTRATION SADNESS WITHDRAWAL DISGUST
IRRITATION WORRY APATHY NUMBNESS

Now, reflect on how you might address Narissa’s issue. What would you do?

18
* RILEY’S STORY

“
I am not very organized with my schoolwork all the time, and I have often forgotten
homework assignments given over the weekend. I will usually finish my homework in the
morning before school, during classes, or during break. This doesn’t allow me to spend much

”
time with my friends, so I do not always have time to develop new relationships.

How well do you relate to Riley’s story? Place an X in the box that best describes your relatability.

NOT RELATABLE SOMEWHAT RELATABLE VERY MUCH

RELATABLE

0 1 2 3 4 5 6 7 8 9 10

What would be your immediate emotional response to this situation? Circle all that apply.

ANGER ANXIETY HOPELESSNESS FEAR

FRUSTRATION SADNESS WITHDRAWAL DISGUST
IRRITATION WORRY APATHY NUMBNESS

Now, reflect on how you might address Riley’s issue. What would you do?

19
 * LEE’S STORY

“
My relationship with my boyfriend wasn’t stressful at first, but as time went on, it
became a major stressor in my life. I guess he felt he didn’t need to treat me as well as he
did in the beginning. There were several incidents in which his actions made me feel terrible

”
and insecure about myself.

How well do you relate to Lee’s story? Place an X in the box that best describes your relatability.

NOT RELATABLE SOMEWHAT RELATABLE VERY MUCH

RELATABLE

0 1 2 3 4 5 6 7 8 9 10

What would be your immediate emotional response to this situation? Circle all that apply.

ANGER ANXIETY HOPELESSNESS FEAR

FRUSTRATION SADNESS WITHDRAWAL DISGUST
IRRITATION WORRY APATHY NUMBNESS

Now, reflect on how you might address Lee’s issue. What would you do?

20
* CLEO’S STORY

“
There was a conflict between myself, my mom, and my grandparents. My grandparents
were being very verbally abusive to my mother, and it made me not want to be around
them anymore. I didn’t know what to do. It was like an eye opener of who they were and
how they treated her and me. I think they may have treated us like that because we are

”
different from them.

How well do you relate to Cleo’s story? Place an X in the box that best describes your relatability.

NOT RELATABLE SOMEWHAT RELATABLE VERY MUCH

RELATABLE

0 1 2 3 4 5 6 7 8 9 10

What would be your immediate emotional response to this situation? Circle all that apply.

ANGER ANXIETY HOPELESSNESS FEAR

FRUSTRATION SADNESS WITHDRAWAL DISGUST
IRRITATION WORRY APATHY NUMBNESS

Now, reflect on how you might address Cleo’s issue. What would you do?

21
 * MARTIN’S STORY

“
I feel like inequality and social justice is such a big issue at this school because,
despite how much our school likes to call itself progressive, there are several injustices
toward minority groups in general. The teachers can often contribute to this, and it becomes

”
increasingly difficult to deal with it.

How well do you relate to Martin’s story? Place an X in the box that best describes your
relatability.

NOT RELATABLE SOMEWHAT RELATABLE VERY MUCH

RELATABLE

0 1 2 3 4 5 6 7 8 9 10

What would be your immediate emotional response to this situation? Circle all that apply.

ANGER ANXIETY HOPELESSNESS FEAR

FRUSTRATION SADNESS WITHDRAWAL DISGUST
IRRITATION WORRY APATHY NUMBNESS

Now, reflect on how you might address Martin’s issue. What would you do?

22
 * SIDNEY’S STORY

“
Stress eating does not help my confidence when it comes to my body. I still always feel
the need to look good or wear things that the most liked or prettiest girls are wearing. That
kind of stress has given me low self-esteem and self-confidence because it sometimes makes

”
me believe that no matter what I do, I will never be pretty enough.

How well do you relate to Sidney’s story? Place an X in the box that best describes your relatability.

NOT RELATABLE SOMEWHAT RELATABLE VERY MUCH

RELATABLE

0 1 2 3 4 5 6 7 8 9 10

What would be your immediate emotional response to this situation? Circle all that apply.

ANGER ANXIETY HOPELESSNESS FEAR

FRUSTRATION SADNESS WITHDRAWAL DISGUST
IRRITATION WORRY APATHY NUMBNESS

Now, reflect on how you might address Sidney’s issue. What would you do?

You may not have control over stressful circumstances, but you do have control over what
path you will take to minimize the impact of stress on your life. Reflection after a stressor is an important
part of this process. Take a second to pause and think deeply about how your body and mind feel after a
stressful event. This will help you to find the path to recovery rather than exhaustion.

23
 FROM REFLECTION TO INSIGHT
Self-reflection helps you understand how you respond to stressful situations that cause you
significant distress. This is known as self-insight, the ability to gain a deep understanding of who
you are. Building self-insight through self-reflection is like holding up a mirror to yourself. It will
help you see the layers of who you are and ultimately support a strong sense of self to take on
any challenge. The following exercises will help you do just that.

CLOCKING MY STRESS
Now that you’ve reflected on the stressors of other teenagers who are dealing with complex
issues, let’s dig a bit deeper into what stresses you out.

Reflect on which of the following you have had to deal with as a teenager. How much stress have
each of these stressors caused you?

NO STRESS LOW STRESS MODERATE HIGH STRESS

STRESS

COLLEGE-BOUND EXPECTATIONS
(Ex. GPA; College Applications)

SCHOOL EXPERIENCE
(Ex. Homework; Sports)

MENTAL HEALTH
(Ex. Crisis; Coping Skills)

FRIENDSHIP AND PEERS

(Ex. Conflicts; Boundaries)

DATING AND RELATIONSHIPS

(Ex. Self-Neglect; Awareness of Others)

FAMILY DYNAMICS
(Ex. Pressure; Advocacy)

24
 NO STRESS LOW STRESS MODERATE HIGH STRESS
STRESS

PREJUDICE, DISCRIMINATION &

INEQUALITY
(Ex. Unfair Practices Towards Teens)

IDENTITY DEVELOPMENT
(Ex. Minority Status & Resilience)

(Garcia et al. 2020)

When you reflect, you’re able to better understand the layers behind stressors, what caused
them, and perhaps even how to solve them. Ultimately, self-reflection is a technique that will help you
learn problem-solving skills, reduce your stress, and learn more about yourself.

25
 FACE-TO-FACE WITH MY STRESSORS
Now it’s time to go face-to-face with your stressors. We know that reviewing your stress ratings
can feel triggering, but it’s important to reflect on stressful experiences so you can learn more
about yourself and reduce the impact of stressors on your daily life. After all, what is a solution
without a problem?

Create an image in your mind about one of the stressful experiences you’ve had. Draw it out
below. It can be as real or as abstract as you’d like.

26
Take a look at what you drew and think about what it represents:

What was the cause of the stressor?

Who was involved in the stressful event?

How did this experience make you feel?

How might you make a different decision next time?

What might you say to yourself next time you’re in this situation?

27
 You likely experienced a series of uncomfortable emotions when you started thinking about
stressful situations. Here is your chance to reflect on the emotions that came up for you.

Circle all the emotions you experienced while self-reflecting on your stressful event:

ANGER HOPELESSNESS WORRY

FRUSTRATION APATHY DISGUST

IRRITATION ANXIETY NUMBNESS

FEAR SADNESS WITHDRAWAL

Exploring stress through self-reflection is an important tool for growth, understanding,

and resiliency in handling stressful situations.

28
 E-MANTRAS
So what’s an e-mantra? Simply put, it’s an emotion mantra which you can say to yourself after a
thoughtful reflection on a stress experience.

In the previous activity, you reflected on the difficult emotions you experienced during a stressful
event. Sometimes these emotions can cause us significant distress and pain. It’s important to
set mantras to these emotions to minimize the impact of the stressful event. Let’s set some
boundaries with a few e-mantras.

ANGER: It’s okay to be angry, but I won’t let it consume me.

FRUSTRATION: That made me so frustrated, but I will take a deep breath.

IRRITATION: How could someone do that? I deserve better because I’m worth it.

FEAR: That scared the s#$% out of me, but now that I know what it is, I won’t let it bother me.

HOPELESSNESS: I’m not sure I can handle this, but I believe in myself and I can do it.

APATHY: That experience drained me, but I will do an activity in this workbook to reenergize
myself.

ANXIETY: I’m anxious about what will happen next, but I can’t control everything around me.

SADNESS: I’m sorrowful this happened, but I can find the good in anything.

WORRY: I often think about the worst-case scenario, but I know that the outcome will not be
that bad.

DISGUST: Ewww! Did that just happen? Well, that helped me survive and feel protected.

NUMBNESS: I am not feeling anything at this moment, but when I do feel something, I will show
it gratitude.

WITHDRAWAL: I might feel like shutting others out, but I know I need support from those who
love me.

Every stress event is unique. Therefore, it’s important to develop your own e-mantras to help you
gauge the problem and set boundaries around the difficult emotions you might experience.

29
 Use the table below to practice writing any emotions you identified earlier in this chapter and an
e-mantra to go with each emotion.

EMOTION E-MANTRA

Nicely done! Which e-mantra did you like the best? What is it about that e-mantra that you feel
so connected to?

There is power in identifying our emotions. There is power in knowing what needs are
being met and what needs are unmet. By having your own unique mantra, you will have a strategy
to problem-solve prior to a strong emotional reaction. All the power is in yourself.

30
Another random document with
no related content on Scribd:
hands of Abdi Nibbe-ben-Attaia Towerga, for the sum of thirty-six
Spanish dollars, which the said Abdi Nibbe has received—Rais
Khaleel giving freedom to the said slave, over whom he has no
power, nor any other person whatever; and the said Abdelahy is
in full enjoyment of all the privileges of Musselmans. In the
presence of us, the parties being in possession of their senses
and faculties. Given this 16 Rabbia-attani, 1240, di Hegira—
Mohamed-ben-Zein-Abeedeen-ben-Hamet-Ben-Mohamed-Ben-
Omeran, Mahmoud-ben-Hagi, Solyman.”
 SUPPLEMENTAL CHAPTER ON BORNOU.

Bornou, a kingdom of Central Africa, is comprehended, in its

present state, between the 15th and 10th parallel northern latitude,
and the 12th and 18th of east longitude. It is bounded on the north
by part of Kanem and the desert; on the east, by the Lake Tchad,
which covers several thousand miles of country, and contains many
inhabited islands; on the south-east by the kingdom of Loggun and
the river Shary, which divides Bornou from the kingdom of Begharmi,
and loses itself in the waters of the Tchad; on the south by Mandara,
an independent kingdom, situated at the foot of an extensive range
of primitive mountains; and on the west by Soudan. The heat is
excessive, but not uniform; from March to the end of June being the
period when the sun has most power. At this season, about two
hours after noon, the thermometer will rise sometimes to 105 and
107; and suffocating and scorching winds from the south and south-
east prevail. The nights are dreadfully oppressive; the thermometer
not falling much below 100°, until a few hours before day-light; when
86 or 88 denote comparative freshness. Towards the middle of May,
Bornou is visited by violent tempests of thunder, lightning, and rain.
Yet in such a dry state is the earth at this time, and so quickly is the
water absorbed, that the inhabitants scarcely feel the inconvenience
of the season. Considerable damage is done to the cattle and the
people by the lightning. They now prepare the ground for their corn;
and it is all in the earth before the end of June, when the lakes and
rivers begin to overflow; and from the extreme flatness of the
country, tracks of many miles are quickly converted into large lakes
of water. Nearly constant rains now deluge the land with cloudy,
damp, sultry weather. The winds are hot and violent, and generally
from the east and south.
In October the winter season commences; the rains are less
frequent, and the harvest near the towns is got in; the air is milder
and more fresh, the weather serene: breezes blow from the north-
west, and with a clearer atmosphere. Towards December, and in the
beginning of January, Bornou is colder than from its situation might
be expected. The thermometer will, at no part of the day, mount
higher than 74 or 75; and in the morning descends to 58 and 60.
It is these cold fresh winds from the north and north-west that
restore health and strength to the inhabitants, who suffer during the
damp weather from dreadful attacks of fever and ague, which carry
off great numbers every year. The inhabitants are numerous; the
principal towns or cities are thirteen. Ten different languages, or
dialects of the same language, are spoken in the empire. The
Shouaas have brought with them the Arabic, which they speak
nearly pure. They are divided into tribes, and bear still the names of
some of the most formidable of the Bedouin hordes of Egypt. They
are a deceitful, arrogant, and cunning race; great charm writers; and
by pretending to a natural gift of prophecy, they find an easy
entrance into the houses of the black inhabitants of the towns, where
their pilfering propensities often show themselves. The strong
resemblance they bear, both in features and habits, to some of our
gipsy tribes, is particularly striking. It is said that Bornou can muster
15,000 Shouaas in the field mounted. They are the greatest
breeders of cattle in the country, and annually supply Soudan with
from two to three thousand horses. The Bornou people, or Kanowry,
as they are called, have large unmeaning faces, with fat Negro
noses, and mouths of great dimensions, with good teeth, and high
foreheads. They are peaceable, quiet, and civil: they salute each
other with courteousness and warmth; and there is a remarkable
good-natured heaviness about them which is interesting. They are
no warriors, but revengeful; and the best of them given to commit
petty larcenies, on every opportunity that offers. They are extremely
timid; so much so, that on an Arab once speaking harshly to one of
them, he came the next day to ask if he wished to kill him.
As their country produces little beside grain, mostly from a want of
industry in the people, so are they nearly without foreign trade.
In their manner of living, they are simple in the extreme. Flour
made into a paste, sweetened with honey, and fat poured over it, is a
dish for a sultan. The use of bread is not known; therefore but little
wheat is grown. Indeed it is found only in the houses of the great.
Barley is also scarce; a little is sown between the wheat, and is
used, when bruised, to take off the brackish taste of the water.
The grain most in use amongst the people of all classes, and
upon which also animals are fed, is a species of millet called gussub.
This grain is produced in great quantities, and with scarcely any
trouble. The poorer people will eat it raw or parched in the sun, and
be satisfied without any other nourishment for several days together.
Bruised and steeped in water, it forms the travelling stock of all
pilgrims and soldiers. When cleared of the husk, pounded, and made
into a light paste, in which a little meloheia (the eboo ochra of
Guinea) and melted fat is mixed, it forms a favourite dish, and is
called kaddell. Kasheia is the seed of a grass, which grows wild and
in abundance near the water. It is parched in the sun, broken, and
cleared of the husk. When boiled, it is eaten as rice, or made into
flour; but this is a luxury.
Four kinds of beans are raised in great quantities, called
mussaqua, marya, kleemy, and kimmay, all known by the name of
gafooly, and are eaten by the slaves, and poorer people. A paste
made from these and fish was the only eatable we could find in the
towns near the river. Salt they scarcely knew the use of. Rice might
have been cultivated in Bornou, before it became the scene of such
constant warfare as has for the last fifteen years defaced the
country. It is now brought from Soudan, in the neighbourhood of
Maffatai: in Bornou, it is scarce, and of an inferior quality. Indian
corn, cotton, and indigo, are the most valuable productions of the
soil. The two latter grow wild, close to the Tchad and overflowed
grounds. The senna plant is also found wild, and in abundance. The
indigo is of a superior quality, and forms a dye which is used in
colouring the tobe (the only dress the people wear) dark blue, which
probably is not excelled in quality in any part of the world. The only
implement of husbandry they possess is an ill-shaped hoe, made
from the iron found in the Mandara mountains; and the labours of
their wretched agriculture devolve, almost entirely, on women. Most
of their grain is reaped within two or three months of its being
scattered on the earth (for it can scarcely be called sowing); and
probably there is no spot of land between the tropics, not absolutely
desert, so destitute of either fruit or vegetable as the kingdom of
Bornou. Mangoes are only found growing in the neighbourhood of
Mandara and to the west; and with the exception of two or three
lemon, or rather lime trees, and as many fig trees, in the garden of
the sheikh at Kouka, raised on a spot of ground watched by himself,
the care and culture of which give employment to about fifty negroes,
not a fruit of any description can be found in the whole kingdom.
Date trees there are none south of Woodie, four days north of
Kouka, where they are sickly, and produce but an indifferent fruit.
Onions are to be procured near the great towns only, but no other
vegetable. The people indeed have nothing beyond the bare
necessaries of life; and are rich only in slaves, bullocks, and horses.
Their dress consists of one, two, or three tobes, or large shirts,
according to the means of the wearer: a cap of dark blue is worn on
the head by persons of rank. Others, indeed generally all, go bare-
headed; the head being kept constantly free from hair, as well as
every other part of the body. They carry an immense club, three or
four feet in length, with a round head to it, which they put to the
ground at every step, and walk with great solemnity, followed by two
or three slaves: they have what we should call a rolling gait. Red
caps are brought by the Tripoli and Mesurata merchants; but are
only purchased by sultans and their immediate attendants. They are
Musselmans, and very particular in performing their prayers and
ablutions five times a day. They are less tolerant than the Arabs; and
I have known a Bornouese refuse to eat with an Arab, because he
had not sully’d (washed and prayed) at the preceding appointed
hour.
They seldom take more than from two to three wives at a time,
even the rich, and divorce them as often as they please, by paying
their dower. The poorer class are contented with one. The women
are particularly cleanly, but not good-looking: they have large
mouths, very thick lips, and high foreheads. Their manner of
dressing the hair is also less becoming than that of any other Negro
nation I have seen: it is brought over the top of the head in three
thick rolls; one large, one in the centre, and two smaller on each
side, just over the ears, joining in front on the forehead in a point,
and plastered thickly with indigo and bees’ wax. Behind the point it is
wiry, very finely plaited, and turned up like a drake’s tail. The Scarin,
or tattoos, which are common to all Negro nations in these latitudes,
and by which their country is instantly known, are here particularly
unbecoming. The Bornouese have twenty cuts or lines on each side
of the face, which are drawn from the corners of the mouth, towards
the angles of the lower jaw and the cheek-bone; and it is quite
distressing to witness the torture the poor little children undergo who
are thus marked, enduring, not only the heat, but the attacks of
millions of flies. They have also one cut on the forehead in the
centre, six on each arm, six on each leg and thigh, four on each
breast, and nine on each side, just above the hips. They are,
however, the most humble of females, never approaching their
husbands except on their knees, or speaking to any of the male sex,
otherwise than with the head and face covered, and kneeling.
Previous to marriage, there appears to be more jealousy than after.
Adultery is not common: the punishment is very severe, if caught
in the fact, and secured on the spot; and this is the only evidence on
which conviction is granted. The guilty couple are bound hand and
foot, cast on the ground, and their brains dashed out by the club of
the injured husband and his male relations.
Girls rarely marry until they are fourteen or fifteen; often not so
young. The age of puberty does not arrive here at so early a period
as in Barbary; females there not unfrequently becoming mothers at
the age of twelve, and even eleven. In Bornou, such a circumstance
is unknown: for a woman to have twins is extremely rare; and to
make them believe that more were ever brought into the world at one
time, in any country, would be difficult.
The domestic animals are dogs, sheep, goats, cows, and herds of
oxen, beyond all calculation. The Shouaas on the banks of the Tchad
have probably 20,000, near their different villages; while the shores
of the great river Shary could furnish double that number. They also
breed multitudes of horses, with which they furnish the Soudan
market, where this animal is very inferior.
 The domestic fowl is common, and is the cheapest animal food
that can be purchased: a dollar will purchase forty. They are small,
but well flavoured.
The bees are so numerous, as in some places to obstruct the
passage of travellers. The honey is but partially collected. That
buzzing noisy insect, the locust, is also a frequent visitor. Clouds of
them appear in the air; and the natives, by screams and various
noises, endeavour to prevent their descending to the earth. In the
district where they pitch, every particle of vegetation is quickly
devoured. The natives eat them with avidity, both roasted and boiled,
and formed into balls as a paste.
The game is abundant, and consists of antelopes, gazelles,
hares, an animal about the size of a red deer, with annulated horns,
called koorigum, partridges very large, small grouse, wild ducks,
geese, snipes, and the ostrich, the flesh of which is much esteemed.
Pelicans, spoonbills, the Balearic crane, in great numbers, with a
variety of other large birds of the crane species, are also found in the
marshes. The woods abound with the Guinea fowl.
The wild animals are, the lion, which in the wet season
approaches to the walls of the towns, panthers, and a species of
tiger-cat, are in great numbers in the neighbourhood of Mandara, the
leopard, the hyena, the jackal, the civet cat, the fox, hosts of
monkeys, black, grey, and brown, and the elephant, the latter so
numerous as to be seen near the Tchad in herds of from fifty to four
hundred. This noble animal they hunt, and kill for the sake of his
flesh, as well as the ivory of his tusk. The buffalo, the flesh of which
is a delicacy, has a high game flavour. The crocodile and the
hippopotamus are also numerous; and the flesh of both is eaten.
That of the crocodile is extremely fine: it has a green firm fat,
resembling the turtle, and the callipee has the colour, firmness, and
flavour of the finest veal. The giraffe is seen and killed by the buffalo
hunters in the woods and marshy grounds near the Tchad. Reptiles
are numerous; they consist of scorpions, centipedes, and disgusting
large toads, serpents of several kinds, and a snake said to be
harmless, of the congo kind, sometimes measuring fourteen and
sixteen feet in length.
 The beasts of burden used by the inhabitants are the bullock and
the ass. A very fine breed of the latter is found in the Mandara
valleys. Strangers and chiefs, in the service of the sheikh or sultan,
alone possess camels. The bullock is the bearer of all the grain and
other articles to and from the markets. A small saddle of plaited
rushes is laid on him, when sacks made of goats-skins, and filled
with corn, are lashed on his broad and able back. A leather thong is
passed through the cartilage of his nose, and serves as a bridle,
while on the top of the load is mounted the owner, his wife, or his
slave. Sometimes the daughter or the wife of a rich Shouaa will be
mounted on her particular bullock, and precede the loaded animals;
extravagantly adorned with amber, silver rings, coral, and all sorts of
finery, her hair streaming with fat, a black rim of kohol, at least an
inch wide, round each of her eyes, and I may say, arrayed for
conquest at the crowded market. Carpets or tobes are then spread
on her clumsy palfrey: she sits jambe deçà jambe delà, and with
considerable grace guides her animal by his nose. Notwithstanding
the peaceableness of his nature, her vanity still enables her to
torture him into something like caperings and curvetings.
The price of a good bullock is from three dollars to three dollars
and a half.
The Bornou laws are arbitrary, and the punishment summary.
Murder is punished by death: the culprit, on conviction, is handed
over to the relations of the deceased, who revenge his death with
their clubs. Repeated thefts by the loss of a hand, or by burying the
young Spartan, if he be a beginner, with only his head above ground,
well buttered or honeyed, and so exposing him for twelve or eighteen
hours, to the torture of a burning sun, and innumerable flies and
mosquitoes, who all feast on him undisturbed. These punishments
are, however, often commuted for others of a more lenient kind.
Even the judge himself has a strong fellow-feeling for a culprit of this
description. When a man refuses to pay his debts, and has the
means, on a creditor pushing his claims, the cadi takes possession
of the debtor’s property, pays the demand, and takes a handsome
per centage for his trouble. It is necessary, however, that the debtor
should give his consent; but this is not long withheld, as he is
pinioned and laid on his back until it is given; for all which trouble
and restiveness, he pays handsomely to the cadi; and they seldom
find that a man gets into a scrape of this kind twice. On the other
hand, should a man be in debt, and unable to pay, on clearly proving
his poverty, he is at liberty. The judge then says, “God send you the
means;”—the bystanders say, “Amen:” and the insolvent has full
liberty to trade where he pleases. But if, at any future time, his
creditors catch him with even two tobes on, or a red cap, on taking
him before the cadi, all superfluous habiliments are stripped off, and
given towards payment of his debts.
The towns generally are large, and well built; they have walls,
thirty-five and forty feet in height, and nearly twenty feet in thickness.
They have four entrances, with three gates to each, made of solid
planks eight or ten inches thick, and fastened together with heavy
clamps of iron. The houses consist of several court-yards, between
four walls, with apartments leading out of them for slaves; then a
passage, and an inner court, leading to the habitations of the
different wives, who have each a square space to themselves,
enclosed by walls, and a handsome thatched hut. From thence also
you ascend a wide stair-case of five or six steps, leading to the
apartments of the owner, which consist of two buildings like towers
or turrets, with a terrace of communication between them, looking
into the street, with a castellated window. The walls are made of
reddish clay, as smooth as stucco, and the roofs most tastefully
arched on the inside with branches, and thatched on the out with a
grass known in Barbary by the name of lidthur. The horns of the
gazelle and the antelope serve as a substitute for nails or pegs.
These are fixed in different parts of the walls, and on them hang the
quivers, bows, spears, and shields of the chief. A man of
consequence will sometimes have four of these terraces and eight
turrets, forming the faces of his mansion or domain, with all the
apartments of his women, within the space below. Not only those en
activité (as the French would say), but those on the superannuated
list, are allowed habitations. Horses and other animals are usually
allowed an enclosure near one of the court-yards forming the
entrance. Dwellings, however, of this description are not common.
Those generally used by the inhabitants are of four kinds:—
 Coosie, which is a hut built entirely of straw.
Bongo, a hut with circular mud walls, thatched with straw.
N’Geim kolunby, and fatto-sugdeeby,—huts of coarse mats, made
from the grass which grows near the lake. Our dwellings were called
bongos, and were about eight feet in diameter inside, about the
shape of a hay-stack, and with a hole at the bottom, about two feet
and a half high, which we used to creep in and out at. Air, or light
holes, we were obliged to dispense with, as they admitted both flies
and mosquitoes, which were worse than darkness.
Their utensils are few, and consist of earthen pots, which they
make beautifully for cooking, and wooden bowls for dishes. Water,
which is their only beverage, is drunk from a large calabash, which
grows wild near the rivers, after being cooled in earthen jars. They
sleep on mats covered with the skins of animals. Married women are
extremely superstitious, in having their beds covered with the skins
of particular animals when their husbands visit them; and never fail
to predict the fate and fortune of a child, in consequence of these
arrangements. A panther or a leopard’s skin is sure to produce a
boy, or nothing. Should the father be a soldier, and a chief, the boy
will be a warrior, bold, but bloody. A lion’s skin is said to prevent
child-bearing altogether; yet exceptions to this rule sometimes occur.
It is then always a boy, and a wonderful one. He puts his foot on the
necks of all the world, and is alike brave, generous, and fortunate.
Leather cushions of various colours, and fancifully ornamented, are
brought from Soudan, and are used as pillows by persons of
superior rank; who also have a small Turkey carpet, on which they sit
or sleep, and the price of which is a young female slave.
The amusements of the people consist in meeting together in the
evening, either in the court-yard of one of the houses of the great, or
under the shades formed with mats, which are in the open places of
the town, where prayers are said at the different appointed hours by
the Iman or priest. Here they talk, and sometimes play a game
resembling chess, with beans, and twelve holes made in the sand.
The Arabs have a game similar to this, which they play with camels’
dung in the desert; but the Bornouese are far more skilful.
 Like the birds, their day finishes when the sun goes down; but
very few, even of the great people, indulge in the luxury of a lamp,
which is made of iron, and filled with bullocks’ fat. They have no oil.
A few jars are brought by the Tripoli merchants from the valleys of
the Gharian, as presents only. Soap is also an article they are greatly
in want of. An oily juice, which exudes from the stem of a thorny tree,
called Kadahnia, or mika dahniah, resembling a gum, enables the
people of Soudan to make a coarse soap, by mixing it with bullocks’
fat and trona. It is something like soft soap, and has a pleasant
smell. This is brought in small wooden boxes, holding less than half
a pound, which sell for seven rottala each, two-thirds of a dollar.
From this tree is also procured a nut, from which a purer oil is
extracted, which they burn in Soudan, and is also used by the
women, to anoint their heads and bodies. This tree is not found in
Bornou.
The skin of their sheep is covered with a long hair; wool therefore
they have none. Brass and copper are brought in small quantities
from Barbary. A large copper kettle will sell for a slave. The brass is
worked into leglets, and worn by the women.
A small brass basin tinned is a present for a sultan, and is used to
drink out of. Four or five dollars, or a Soudan tobe, will scarcely
purchase one. Gold is neither found in the country, nor is it brought
into it. The Tuaricks are almost the only merchants visiting Soudan
who trade in that metal, which they carry to Barbary and Egypt. It is
said the sheikh has a store, which is brought him directly from
Soudan.
Iron is procured in the Mandara mountains, but is not brought in
large quantities, and it is coarse. The best iron comes from Soudan,
worked up in that country into good pots and kettles. The money of
Bornou is the manufacture of the country. Strips of cotton, about
three inches wide, and a yard in length, are called gubbuk; and
three, four, and five of these, according to their texture, go to a
rottala. Ten rottala are now equal to a dollar.
The government of Bornou has ever been, until during the last
fifteen years, an elective absolute monarchy, the brother sometimes
succeeding, to the exclusion of the son. Achmet Ali, who, descended
from a royal line of ancestors, was sultan in 1808, contended for
several years with a powerful people from the westward, called the
Felatah. These people had gradually been increasing in power for
more than half a century, had established themselves firmly in
Soudan; where Bello their chief, assuming the government, dictated
laws to a numerous and powerful black population.
Soon after the conquest of Bornou by the Felatahs, El Kanemy
formed a plan for delivering that country from the bondage into which
it had fallen; and, stirring up the Kanemboo to assist him by a well
planned tale of having been called by a vision to this undertaking, he
made his first campaign with scarcely 400 followers, and defeated an
army of the Felatahs nearly 8,000 strong. He followed up this victory
with great promptitude and resolution, and in less than ten months
had been the conqueror in forty different battles.
He refused the offer of being made sultan; and placing
Mohammed, the brother of sultan Achmet, on the throne, he, first
doing homage himself, insisted on the whole army following his
example. The sheikh built for Sultan Mohammed his present
residence, New Birnie, establishing himself at Angornou, three miles
distant, and retaining the dictatorship of the kingdom, pro tempore.
Such a commencement was extremely politic, on the part of the
sheikh; but his aspiring mind was not calculated to rest satisfied with
such an arrangement.
The whole population now flocked to his standard, and appeared
willing to invest him with superior power, and a force to support it.
One of the first offers they made was to furnish him with twenty
horses per day, until a more regular force was organized, which
continued for four years[63]. He now raised the green flag, the
standard of the Prophet, refused all titles but that of the “servant of
God!” and after clearing the country of the Felatahs, he proceeded to
punish all those nations who had given them assistance, and with
the slaves, the produce of these wars, rewarded his faithful
Kanemboo and other followers for their fidelity and attachment.
 Even in the breasts of some of the Bornouese, successful war
had raised a passion for conquest: their victories, no less a matter of
surprise than delight, crest-fallen and dispirited as they were, gave a
stimulus to their exertions, and they became accustomed to warfare
and regardless of danger.
For the last eight years the sheikh has carried on a very
desperate and bloody war with the sultan of Begharmi, who governs
a powerful and warlike people, inhabiting a very large tract of country
south of Bornou, and on the eastern bank of the Shary. Although
meeting with some reverses, and on one occasion losing his eldest
son in these wars, who was greatly beloved by the people, he has,
upon the whole, been successful; and is said to have, from first to
last, destroyed and led into slavery more than thirty thousand of the
sultan of Begharmi’s subjects, besides burning his towns and driving
off his flocks.
The late sultan of Bornou, who always accompanied the sheikh to
the field, also lost his life in these wars: his death was attributable to
his immense size and weight; the horse he rode refused to move on
with him from fatigue, although at the time not more than 500 yards
from the gates of Angala, and he fell into the hands of the enemy. He
died, however, with great dignity, and six of his eunuchs and as
many of his slaves, who would not quit him, shared his fate. A sultan
of Bornou carries no arms, and it is beneath his dignity to defend
himself: sitting down, therefore, under a tree, with his people around
him, he received his enemies, and hiding his face in the shawl which
covered his head, was pierced with a hundred spears.
Ibrahim, his brother, succeeded him, who is now not more than
twenty-two years old. The sultanship of Bornou is but a name: the
court still keeps up considerable state, and adheres strictly to its
ancient customs, and this is the only privilege left them. When the
sultan gives audience to strangers, he sits in a kind of cage, made of
the bamboo, through the bars of which he looks on his visitors, who
are not allowed to approach within seventy or eighty yards of his
person.
 Their dresses are extremely rich, and consist of striped silks and
linens of various colours, from Cairo and Soudan. When they take
the field, their appearance is truly grotesque: the sultan is preceded
by six men, bearing frum-frums (trumpets) of cane, ten feet long: an
instrument peculiar to royalty, but which produces a music neither
agreeable nor inspiring. Their own heads, and those of their horses,
are hung round with charms, sewed up in leather cases, red, green,
and white; and altogether, with their wadded doublets and large
heads, they would be more apropos in a pantomime than in a field of
battle.
At the present moment there is but one power in central Africa to
be at all compared to the sheikh of Bornou in importance,—that of
Bello, the Felatah chieftain; and from the sensation created
throughout the neighbourhood of Kano and Kashna, on his late
defeat of the Begharmi force, I imagine he would find but little
difficulty in extending his empire in that direction: he has turned all
his victories to the advantage of those for whom he conquered, by
attending to their improvement in moral and religious duties. His
subjects are the most strict Mussulmans in all the black country, and
their respect for us gradually increased on ascertaining that we really
had a religion of our own, and obeyed its ordinances by praying, if
not by fasting,—which they at first doubted. Our determination to
travel fearlessly and boldly in our own characters, as Englishmen
and Christians, mistrusting no one, so far from proving an
impediment to our progress, as we were assured from all quarters it
would do, excited a degree of confidence to which we may, in a great
measure, attribute the success which has attended our steps.
Wherever El Kanemy has power, Europeans, and particularly
Englishmen, will be hospitably and kindly received.
Bornou was always infested by robbers, who way-laid and
plundered travellers within sight of the walls of the capital: such an
event now never occurs, and the roads through the sheikh’s
government are probably as safe as any even in happy England
itself.
 Although harassed by the constant wars in which he has been
engaged, yet has not the sheikh been unmindful of the benefits
which an extended commerce would confer upon his people, nor of
the importance of improving their moral condition, by exciting a
desire to acquire, by industry and trade, more permanent and certain
advantages than are to be obtained by a system of plunder and
destructive warfare. Arab or Moorish merchants, the only ones who
have hitherto ventured amongst them, are encouraged and treated
with great liberality. Several of them are known to have returned,
after a residence of less than nine years, with fortunes of fifteen and
twenty thousand dollars; and which might, perhaps, by a more
intelligent trader, have been doubled, as the commodities with which
they barter are mostly European produce, purchased at Tripoli, at
prices full two hundred and fifty per cent. above their prime cost.
The usual calculation of a Moorish merchant is, that a camel load
of merchandize, bought at Mourzuk for 150 dollars, will make a
return, in trading with Bornou, of 500 dollars, after paying all
expenses. Persons in Fezzan will send three camel loads in charge
of one man, and, after paying all the expenses out of the profits, give
him a third of the remainder for his labour.
From the circumstance, however, of there being no direct trade
from this country with Tripoli, or, I believe, with any of the ports of
Barbary, English goods (the demand for which is daily increasing
amongst a population of not less than five millions), within six
hundred miles of the coast, are sold at enormous prices, although
frequently of the very worst description[64].
The principal return which Moorish merchants obtain for their
goods consists in slaves; but Bornou is scarcely any thing more than
a mart or rendezvous of kafilas from Soudan. These unhappy victims
are handed over to the Tripoli and Fezzan traders, who are waiting
with their northern produce to tempt the cupidity of the slave
merchants of Soudan. I think I may say, that neither the sheikh
himself, nor the Bornou people, carry on this traffic without feelings
of disgust, which even habit cannot conquer. Of the existence of a
foreign slave trade, or one which consigns these unfortunates to
Christian masters, they are not generally aware at Bornou; and so
contrary to the tenets of his religion—of which he is a strict observer
—would be such a system of barter, that one may easily conclude,
the sheikh of Bornou would be willing to assist, with all the power he
possesses, in any plan which might have for its object the putting a
final stop to a commerce of this nature.
Already the desire of exchanging whatever their country
produces, for the manufactures of the more enlightened nations of
the North, exists in no small degree amongst them: a taste for luxury,
and a desire of imitating such strangers as visit them, are very
observable; and the man of rank is ever distinguished by some part
of his dress being of foreign materials, though sometimes of the
most trifling kind. It is true that these propensities are not yet fully
developed; but they exist, and give unequivocal proof of a tendency
to civilization, and the desire of cultivating an intercourse with
foreigners.
Every approach which the African has made towards civilization,
even to the knowledge of, and the belief in, the existence of a
Supreme Being, is attributable to the intrepid Arab spirit, which,
despising the dread of the apparently interminable deserts that
separate the Black from the White population, has alone penetrated
to any extent into the country of these before unenlightened
savages,—carrying with him his religion and his manners, and
converting thousands to the Mohammedan faith.
The eagerness with which all classes of people listened to our
proposals for establishing a frequent communication by means of
European merchants, and the protection promised by the sheikh to
such as should arrive within the sphere of his influence, particularly if
they were English, excites an anxious hope that some measures will
be adopted for directing the labours of a population of millions to
something more congenial to the humanity and the philanthropy of
the age we live in, than the practice of a system of predatory
warfare, which has chiefly for its object the procuring of slaves, as
the readiest and most valuable property to trade with, on every
appearance of the merchants from the north at their markets.
 Every probability is against such a barter being preferred by the
African black. Let the words of the sheikh himself, addressed to us in
the hearing of his people, speak the sentiments that have already
found a place in his bosom:—“You say true, we are all sons of one
father! You say, also, that the sons of Adam should not sell one
another, and you know every thing! God has given you all great
talents, but what are we to do? The Arabs who come here will have
nothing else but slaves: why don’t you send us your merchants? You
know us now; and let them bring their women with them, and live
amongst us, and teach us what you talk to me about so often, to
build houses and boats, and make rockets.” The reader will conceive
with what exulting hearts we heard these words from the lips of a
ruler in the centre of Africa.
The return which European traders might, in the first instance,
obtain, would not, probably, be sufficient to employ large capitals, but
that would annually improve; and the great profits would, in some
measure, compensate for the deficiency. The propensity in the
natives to war upon and plunder their neighbours, from the profit
arising from such a system, would gradually subside, when other
more profitable occupations were encouraged amongst them. The
Kanemboos who inhabit the northern and eastern borders of the lake
Tchad are a bold and hardy people, extremely expert with the spear,
swift of foot, and practised hunters.
The tusk of the elephant, the horns of the buffalo, both which may
be obtained at a very low price, and in exchange for English goods,
are eagerly bought even at Tripoli, and at all the European ports in
the Mediterranean, at high prices: the cultivation of indigo, also, of a
very superior kind, might be carried to any extent, as it now grows
wild, as well as senna, in many parts of the country. The zibet, or
musk from the civet cat, is also to be procured, about two hundred
per cent. lower than it will sell for in Tripoli.
The following are the prices in Bornou, of some of those articles
which would be most esteemed in Europe, viz.—
Ostrich skins, from three to six dollars each.
Elephants’ teeth, two dollars the 100 lbs.
 Raw hides may also be purchased, at about two dollars for 100
skins.
Probably the strong desire of the sheikh to improve the state of
his country, and the habits of his people, cannot be better
exemplified than in his having given me the designs for three coins,
which he entreated might be laid before the king of England, with his
request to have the stamp and apparatus for striking money, so that
he might introduce a more convenient medium of exchange than the
one at present in use amongst them; one of these pieces of money
he intended should be of gold, a second of silver, and the third of
iron. This chief, also, as well as all the principal people, entreated
that some one of our party should remain in their country, “to
receive,” as they said, “the English merchants that were coming.”
And it was under the idea of securing to ourselves the great
advantages we had gained, by so firm a footing in the very centre of
Africa, as the sheikh’s friendship enabled us to boast of, that I
recommended Mr. Tyrwhitt’s remaining at Kouka, with all the
privileges granted to Barbary consuls, until the pleasure of His
Majesty’s Government should be known.
I consider the establishment of a friendly intercourse with this
potentate beyond the Great Desert, by whose means the unknown
parts of Africa may at no distant period be visited, of the greatest
importance, in every point of view. By encouraging a commercial
intercourse, all the objects of African discovery must be advanced:
not alone will the cause of science and research be benefited, but
the real philanthropist must see, that an opening is now made, by
means of which, with judicious arrangements, thousands of his
fellow beings may be saved from slavery.
Until introduced by the Moors, the trading in slaves was little
known amongst them; the prisoners taken in battle served them, and
were given as portions to their children, on their marriage, for the
same duties; but they were seldom sold. Even now the greater part
of the household of a man of rank are free, with the exception of the
women, who often die in the service of the master of their youth.
They are treated always like the children of the house, and corporal
punishment is a rare occurrence amongst them. I have more than
once known a Bornouese, on his morning visit to my hut, say, with
tears, that he had sent a slave to be sold, who had been three years
a part of his family: then he would add, “but the devil has got into her,
and how could I keep her after that?”
In short, it is to the pernicious principles of the Moorish traders,
whose avaricious brutality is beyond all belief, that the traffic for
slaves in the interior of Africa not only owes its origin, but its
continuance. They refuse all other modes of payment for the articles
which they bring with them; they well know the eagerness with which
these articles are sought after; and by offering what appears to the
natives an amazing price, tempt them to sell their brethren, to the
most inhuman of all human beings, while they gain in Fezzan,
Bengazi, and Egypt, sometimes a profit of 500 per cent. I am not,
however, without hopes, that a more extended intercourse with
Barbary might detach even the proverbially unfeeling Moor from
dealing in human flesh; and it was with feelings of the highest
satisfaction that I listened to some of the most respectable of the
merchants, when they declared, that were any other system of
trading adopted, they would gladly embrace it, in preference to
dealing in slaves: knowing, too, how often we interfered to
ameliorate the situation of any of these unfortunates, when they
were oppressed or ill-treated, they would continually point out to us,
as if to excite our approbation, how well dressed, and well fed, their
own slaves were, in comparison with those of others, as we
traversed the Desert, on our return to Tripoli.
D. D.

FOOTNOTES:

[63]Tirab, his favourite Shouaa chief, was intrusted with this

duty, and acquired the name of Bagah-furby, Gatherer of horses.
A horse of the best breed in this country, which was sent by the
Sheikh of Bornou as a present to His Majesty, is described by Mr.
Sewell as possessing great strength, to be supple, and extremely
active. He also adds, “His movements remind me strongly of the
brown Dongala horse, whose picture I have.”
[64]The articles most in request amongst the Negro nations
are:—

Writing paper, on which the profit is enormous.

Coral barrelled, and imitation coral.
Printed cottons of all kinds, with a great deal of red and yellow
in the pattern.
Coloured silks, in pieces for large shirts and shifts, of the most
gaudy patterns.
Imitations of damask, worked with gold thread, and flowers.
Common red cloth.
Green do.
White barracans, purchased in Tripoli.
Small looking-glasses.
White bornouses, purchased in Tripoli.
Small carpets, five or six feet long, purchased in Tripoli.
English carpets of the same size would sell better, and might
be bought at one-third of the price of Turkish ones.
Ornamented cheap pistols, with long barrels.
Common razors.
Red caps, purchased in Tripoli.
Turbans of all descriptions, large amber, for the Kanemboo
women, and the Shouaas.
Common China basins, much esteemed.
Coffee cups.
Brass basins, tinned in the inside.
Red breeches, made up.
Cotton caftans, striped, made up.
Pieces of striped cotton.
Handkerchiefs, and coarse white muslin.