The Stress Reduction Workbook for Teens

The Stress Reduction Workbook for Teens
Mindfulness Skills to Help You Deal with Stress
Second Edition
Middle School
High School
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The Stress Reduction Workbook for Teens: Mindfulness Skills to Help You Deal with Stress


This new edition of The Stress Reduction Workbook for Teens is a collection of simple workbook activities that will teach teens to reduce worries using a technique called mindfulness. Mindfulness is a way to be aware of thoughts and feelings in the present moment. Teens can use mindfulness when they feel as though things are spinning out of control, so they can stop worrying about what might happen and focus instead on what’s happening now. Written by a psychotherapist specializing in mindfulness-based stress reduction (MBSR) and featuring brand new exercises, this workbook shows how mindfulness skills can help teens relax, prioritize, and keep calm during stressful times.


“In the updated edition of her popular stress reduction workbook, Gina Biegel offers teens a set of practical and powerful tools to help them recognize their problems and resolve them in a healthy way.”

—Susan Kaiser Greenland, author of
Mindful Games and The Mindful Child

“Gina Biegel’s book is a must-have for all adolescents. From her letter to teens in the beginning addressing social media, to the engaging activities throughout the book, teenagers will recognize their own personal issues and begin to understand that they aren’t alone. The activities are accessible and the explanations easy to understand. These activities, many of which are new in this second edition, provide adolescents with a myriad of tools to address teen stressors, problems, and angst.”

—Laurie Grossman, director of program development
and outreach at Inner Explorer, cofounder of Mindful Schools,
and coauthor of Master of Mindfulness

Letter to Teens
Letter to Parents and Professionals
Activity 1. Letting Go of Your Problems
Activity 2. Defining and Understanding Stress
Activity 3. Life Stressors: What Is Stressing You Out?
Activity 4. The Physical Effects of Stress: Paying Attention to Red Flags
Activity 5. The Emotional Effects of Stress
Activity 6. When Stress Can Be Helpful
Activity 7. Stress the Problem, Mindfulness a Solution
Activity 8. Living in the Now
Activity 9. Mindfulness and the Five Senses
Activity 10. Bringing Mindfulness to Routine Tasks and interests
Activity 11. Dropping-In Mindfulness Practice
Activity 12. Mindful Eating Practice
Activity 13. The Body Scan Mindfulness Practice
Activity 14. Bringing Mindfulness to Walking and Movement
Activity 15. Doing Homework or Taking a Test Mindfully
Activity 16. Accepting Your Emotions: “The Guest House”
Activity 17. Don’t Believe Everything You Think
Activity 18. Don’t Jump on the Train of Thoughts: the Railroad Activity
Activity 19. Stress Waves: Riding the Waves of Life
Activity 20. Paying Attention to Your Breath
Activity 21. Paying Attention to Your Mind: Sitting Mindfulness Practice
Activity 22. Taking in the Good: Doing What You Enjoy
Activity 23. Focusing on the Positive: the Pleasant Moments Calendar
Activity 24. Focusing on the Negative: the Unpleasant Moments Calendar
Activity 25. Things You Can and Can’t Control
Activity 26. Mindful Stopping: Responding instead of Reacting
Activity 27. Being Mindful of Harmful Judgments
Activity 28. Mindful Messaging and Posting
Activity 29. Playing Out the End of the Movie
Activity 30. Life Events Can Cause Stress
Activity 31. Coping With Painful Events
Activity 32. Unhelpful and Harmful Coping Behaviors
Activity 33. Using Self-Care to Manage Problems
Activity 34. Tracking Harmful Behaviors: the Self-Awareness Calendar
Activity 35. Next Steps