The Anxiety Workbook for Teens

The Anxiety Workbook for Teens
Activities to Help You Deal with Anxiety & Worry
Second Edition
Middle School
High School
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The Anxiety Workbook for Teens, Second Edition

From managing social media stress to dealing with pandemics, this fully revised and updated edition of The Anxiety Workbook for Teens has the tools needed 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, many are 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 to use—both self-help and with the help of a therapist or counselor—to reduce feelings of anxiety.

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.. There are new skills to help teens handle school pressures and social media overload, develop a positive self-image, recognize anxious thoughts, and stay calm in times of extreme uncertainty. The workbook also includes resources for seeking additional help and support if needed.

While working through the activities in this book, the individual teen will discover ways to help prevent and handle their anxiety. Some of the activities may seem unusual at first. The teen may be asked to try doing things that are very new to them. These are tools intended to carry forward and be used over and over throughout a lifetime. The more practice using them, the better at managing anxiety.


“This is a comprehensive guide to managing anxiety and finding emotional balance! It offers interventions to calm a hypervigilant alert system, increase activity to burn adrenaline, and retrain the brain to decrease reactions to stimuli—all through engaging activities with easy-to-follow instructions. A GREAT workbook for teens struggling with anxiety!”

—Christina Reese, LCPC, PhD, psychotherapist and author ofAttachment and The Attachment Connection

“If you are searching for a highly recommended self-help resource that will enable your teen to learn to manage their anxiety, get this workbook. In this revised edition, Lisa Schab encourages self-reflection and discovery through thought-provoking questions, and simultaneously equips adolescents with a toolbox full of useful strategies and accessible skills that they can readily apply to daily practice. Especially today, any anxious teen can benefit from these techniques.”

—Stephanie Margolese, PhD, clinical psychologist, associate professor of psychiatry and assistant professor of psychology at McGill University, and author of author of My Brain Team and Sam’s Big Secret

Table of Contents

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. AU-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 1 9. 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