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From managing social media stress to dealing with pandemics and other events beyond your control, this fully revised and updated edition of The Anxiety Workbook for Teens has the tools you need to put anxiety in its place.
In our increasingly uncertain world, there are plenty of reasons for anyone to feel anxious. And as a teen, you’re also dealing with academic stress, social and societal pressures, and massive changes taking place in your body, brain, and emotions. The good news is that there are a lot of effective techniques you can use—both on your own and with the help of a therapist or counsellor—to reduce your feelings of anxiety and keep them from taking over your life.
Now fully revised and updated, this second edition of The Anxiety Workbook for Teens provides the most up-to-date strategies for managing fear, anxiety, and worry, so you can reach your goals and be your best. You’ll find new skills to help you handle school pressures and social media overload, develop a positive self-image, recognise your anxious thoughts, and stay calm in times of extreme uncertainty. The workbook also includes resources for seeking additional help and support if you need it.
While working through the activities in this book, you’ll find tons of ways to help you both prevent and handle your anxiety. Some of the activities may seem unusual at first. You may be asked to try doing things that are very new to you. Just remember—these are tools, intended for you to carry with you and use over and over throughout your life. The more you practice using them, the better you will become at managing anxiety.
If you’re ready to change your life for the better and get your anxiety under control, this workbook can help you start today.
Dear Reader v
To Parents, Professionals, and All Helping Adults vii
Activity 1 About Anxiety 1
Activity 2 Your Fight-Flight-Freeze Response 5
Activity 3 How You Experience Anxiety 9
Activity 4 Your Anxiety Patterns 13
Activity 5 Prevention and Intervention 18
Activity 6 Peace Is Already Within You 22
Activity 7 The Power of Attitude 25
Activity 8 Worrying Is Worthless 29
Activity 9 All-or-Nothing Thinking 32
Activity 10 Overgeneralizing 36
Activity 11 "Should" Statements 39
Activity 12 Thought Stopping 42
Activity 13 What's the Worst That Could Happen? 49
Activity 14 Cost-Benefit Analysis 54
Activity 15 Perfectionism 58
Activity 16 Pressure to Succeed 62
Activity 17 Letting Go of Control 68
Activity 18 Positive Affirmations 71
Activity 19 Serenity, Courage, and Wisdom 76
Activity 20 Seeing the Bigger Picture 80
Activity 21 Talking; It Out 85
Activity 22 Writing It Out 89
Activity 23 Eating and Anxiety 93
Activity 24 More Exercise, Less Anxiety 98
Activity 25 Progressive Relaxation 103
Activity 26 Centering Yourself 107
Activity 27 Mindfulness 110
Activity 28 Grounding Techniques 114
Activity 29 Self-Soothing 119
Activity 30 Using Your Breath 123
Activity 31 Visualization 128
Activity 32 Meditation 133
Activity 33 A Higher Power 137
Activity 34 Problem Solving 142
Activity 35 It's a Cinch By the Inch 148
Activity 36 Take a Tech Break 152
Activity 37 Staying Organized 159
Activity 38 Balancing and Managing Time 165
Activity 39 Separating Yourself From Other People's Problems 171
Activity 40 Unexpressed Anger 177
Activity 41 Managing Panic 181
Activity 42 Managing Fears and Phobias 186
Activity 43 Test Anxiety 192
Activity 44 Managing Stressful Public Events 200
Activity 45 Help Yourself By Helping Others 207
Activity 46 Future Challenges 212
