Table of Contents
Introduction 1
About Anxiety 4
Activity 1 Why Do You Get Anxious? 4
Activity 2 Anxiety's Aliases 7
Activity 3 Recognizing Anxiety in Your Body 8
Activity 4 Your Anxiety Triggers 9
Activity 5 Tracking Your Anxiety 11
Activity 6 Avoidance and Distraction Traps 12
Activity 7 Keeping Your Body Healthy 14
Activity 8 Finding Balance 19
Activity 9 Don't Believe Everything You Think! 20
Activity 10 Anxiety in Disguise 23
Activity 11 Building on Your Strengths 26
Activity 12 Thought Distortions 28
Activity 13 Worrying on Purpose 32
Mindfulness: Paying Attention to the Present
Activity 14 What Does Mindfulness Have to Do with Anxiety? 36
Activity 15 The Power of Singletasking 38
Activity 16 Bodily Tension 39
Activity 17 Body Scan 41
Activity 18 Bringing Mindfulness to Your Anxiety 44
Activity 19 The Present Moment 48
Activity 20 Visualizing the Present 50
Activity 21 Clearing the Mind 53
Activity 22 Bringing Mindfulness to Your Emotions 54
Activity 23 Bringing Mindfulness to Everyday Activities 56
At Home
Activity 24 Making Your Space Peaceful 62
Activity 25 Fighting in the Family 64
Activity 26 Mindfulness Through Music 66
Activity 27 Alone Time 69
Activity 28 Calming Your Mind for Sleep 73
At School
Activity 29 Mindful Planning 80
Activity 30 School Phobia 82
Activity 31 Staying Calm in the Classroom 87
Activity 32 Approaching Teachers and Other Adults 88
Activity 33 Class Presentations 90
Activity 34 Test Anxiety 93
Activity 35 Writer's Block 97
Activity 36 Cafeteria Concerns 100
In the Social World
Activity 37 Your Social Anxiety Triggers 104
Activity 38 Dealing with Difficult People 108
Activity 39 When a Friend Is Struggling 110
Activity 40 The Pressure of Parties and Proms 114
Activity 41 Talking on the Phone 116
Activity 42 Dating and Relationships 117
Activity 43 Using Social Media 125
Activity 44 Mindful Self-Compassion 127
Performing Under Pressure
Activity 45 Job and College Interviews 132
Activity 46 Athletics 134
Activity 47 Putting on Performances 138
Activity 48 Stage Fright 140
Activity 49 Driving 142
Activity 50 Panic Attacks 144
Activity 51 Making Decisions 148
Bringing It All Together 153