Mindfulness for Teen Anxiety: A Workbook for Overcoming Anxiety at Home, at School, and Everywhere Else

by Christopher Willard PsyD

Overview

Now fully revised and updated, including new and fun activities for dealing with school anxiety, social media overwhelm, bullying, and more.

Being a teen is hard enough without anxiety getting in the way. Not only are you changing more than ever before—physically and mentally—you’re also facing an increasing number of global issues, such as pandemics, school violence, and climate change. On top of all these big events, if you suffer from panic attacks, chronic worry, and feelings of isolation, it can be very difficult to meet your goals and succeed. The good news is there are real, powerful ways that you can take control of your anxiety—and your life!

In this second edition of Mindfulness for Teen Anxiety, psychologist and learning specialist Christopher Willard offers teens like you proven-effective, mindfulness-based practices to help you cope with your anxiety, identify common triggers (such as dating, social media, or school performance), learn valuable time-management skills, and feel more calm at home, in school, and with friends.

You’ll learn doable skills for dealing with specific situations that cause anxiety, such as public speaking, taking tests, meeting new people, and more. You’ll also discover special breathing exercises to help you stay calm in moments of panic, and guided visualization exercises to be cool and collected, even in the tensest situations.

If you are ready to move past your anxiety, panic, and worry and start being your best, this workbook will be your guide—every step of the way.

Product Details

ISBN-13:	9781684035755
Publisher:	New Harbinger Publications
Publication date:	07/01/2021
Edition description:	Second Edition
Pages:	192
Sales rank:	85,096
Product dimensions:	7.90(w) x 9.80(h) x 0.40(d)
Age Range:	13 - 18 Years

About the Author

Christopher Willard, PsyD, is a clinical psychologist, author, and consultant based in Massachusetts. He has spoken in thirty countries, and has presented at two TEDx events. Willard is author and coauthor of twenty books, including Alphabreaths, Growing Up Mindful, and How We Grow Through What We Go Through. His thoughts on mental health have been featured in The New York Times, The Washington Post, www.mindful.org, www.cnn.com, and elsewhere. He teaches at Harvard Medical School.

Table of Contents

Introduction 1

About Anxiety

Activity 1 So Why Do I Get Anxious? 5

Activity 2 Anxiety's Aliases 10

Activity 3 Recognizing Anxiety in Your Body 11

Activity 4 Your Anxiety Triggers 14

Activity 5 Tracking Your Anxiety 22

Activity 6 Avoidance and Distraction Traps 24

Activity 7 Keeping Your Body Healthy 26

Activity 8 Finding Balance 31

Activity 9 Don't Believe Everything You Think! 33

Activity 10 Sorting Out Your Emotions 36

Activity 11 Building On Your Strengths 39

Activity 12 Thought Distortions 42

Activity 13 Worrying On Purpose 47

Summing Up 49

Mindfulness: Paying Attention to the Present

Activity 14 The Power of Single-Tasking 52

Activity 15 Mindfulness and Mind-Body Awareness 57

Activity 16 Getting to Know Your Anxiety 60

Activity 17 The Present Moment 65

Activity 18 Watching Your Thoughts 67

Activity 19 Clearing the Mind 70

Activity 20 Bringing Mindfulness to Your Emotions 71

Activity 21 Bringing Mindfulness to Everyday Life 72

Summing Up 75

At Home

Activity 22 Making Your Space Peaceful and Personal 78

Activity 23 Fighting in the Family 80

Activity 24 Mindfulness Through Music 82

Activity 25 Body Scan 85

Activity 26 Alone Time 90

Activity 27 Calming Your Mind and Body for Sleep 94

Summing Up 97

At School

Activity 28 Mindful Planning 100

Activity 29 School Phobia 102

Activity 30 Staying Calm in the Classroom 106

Activity 31 Approaching Teachers and Other Adults 107

Activity 32 Class Presentations 109

Activity 33 Writer's Block 112

Activity 34 Test Anxiety 115

Activity 35 Cafeteria Concerns 119

Summing Up 121

In the Social World

Activity 36 Your Social Anxiety Triggers 124

Activity 37 Dealing with Difficult People 128

Activity 38 When a Friend Is Struggling 131

Activity 39 The Pressure of Parties and Proms 135

Activity 40 Talking on the Phone 137

Activity 41 Dating and Relationships 138

Activity 42 Using Social Media 147

Summing Up 149

Performing Under Pressure

Activity 43 Job and College Interviews 152

Activity 44 Athletics 154

Activity 45 Putting on a Performance 158

Activity 46 Stage Fright 160

Activity 47 Driving 162

Activity 48 Panic Attacks 164

Activity 49 Making Decisions 168

Summing Up 171

Bringing It All Together 175

Acknowledgments 177

Interviews

Willard resides in Cambridge, MA (Greater Boston Area).

Editorial Reviews

“This book is like a supportive conversation with a wise and compassionate friend on a bad day. More importantly, it offers skills to help you become a wise and compassionate friend to yourself.”
—Amy Saltzman, MD, author of A Still Quiet Place for Teens

Amy Saltzman

“Our recent era of pressure and anxiety affects teens profoundly, but Christopher Willard provides you a down-to-earth, realistic path toward feeling better, happier, and stronger. If you truly want to feel less anxious and more in control of your life, take the time for this classic workbook.”
—Mark Bertin, MD, developmental pediatrician, author of Mindful Parenting for ADHD and How Children Thrive, and coauthor of Mindfulness and Self-Compassion for Teen ADHD

Mark Bertin

“It’s normal for teens to deal with anxiety, whether it’s because of school, social media, or something else. The good news is that there’s something we can do about it. This book shows how we can cope with our anxiety in healthy ways. Christopher Willard offers different mindful practices, so you can find one that resonates with you, and you’ll be on the path to a happier life.”
—Adam Avin, mental health education advocate; mindfulness instructor; and creator of Wuf Shanti Children’s Wellness Foundation, Mindful Kids Peace Summit, and Kids Association for Mindfulness in Education

Adam Avin

“With the impact of COVID-19, Chris Willard’s book is a much-needed, well-written and highly accessible resource for teens struggling with the uncertainties, disruptions, and general strain leading to growing rates of anxiety. Chris’s positive, down-to-earth, and practical language gives teens a thoughtful, kind, and thoroughly ;authentic and expert guide to how mindfulness skills can help them learn to sidestep their anxiety. Not only that, but Chris’s book also helps teens learn to harness the power of mindfulness for their journey beyond anxiety toward the potential anxiety has been blocking for them.”
—Mitch Abblett, PhD, psychologist, and author of The Five Hurdles to Happiness and the upcoming Prizeworthy

Mitch Abblett

“In teen-friendly language and brimming with easy-to-implement activities, Willard provides simple ways that teens can manage the day-to-day anxiety that often permeates their lives. Interwoven throughout are stories of anxious teens who have faced obstacles and succeeded—whether at home, school, or in their social life. Clearly, Willard knows the territory. What a gift to give to the world of teens!”
—Karen Bluth, PhD, professor in department of psychiatry at The University of North Carolina at Chapel Hill, and author of The Self-Compassion Workbook for Teens and The Self-Compassionate Teen

Karen Bluth

“Mindfulness for Teen Anxiety provides powerful and practical tools for teens facing everyday challenges in social, academic, or sports settings. The practices and insights are useful for all teens—and adults too! I highly recommend this book.”
—Jessica Morey, executive director and lead teacher at Inward Bound Mindfulness Education: a national nonprofit that leads mindfulness retreats and school programs for teenagers across the country

Jessica Morey

“Mindfulness for Teen Anxiety offers you a practical road map to help your discovery that YOU have the power, NOT your anxious thoughts. By practicing the strategies in this book, you can avoid getting trapped in the anxious stories that your mind creates about the future, and be more at your best in the NOW.”
—Dzung X. Vo, MD, author of The Mindful Teen

Dzung X. Vo

If, like all teens, you sometimes feel anxious, or if, like many teens, you suffer from intense anxiety, reading a few pages in this book will help you feel calmer. Every chapter is like a reassuring talk with a good friend. This book gives you real, practical, simple skills for easing anxiety, being more relaxed and kinder to yourself, and ultimately living a happier life.”
—Amy Saltzman, MD, author of A Still Quiet Place


“Mindfulness for Teen Anxiety provides powerful and practical tools for teens facing everyday challenges in social, academic, or sports settings. The practices and insights are useful for all teens—and adults too! I highly recommend this book.”
—Jessica Morey, executive director and lead teacher at Inward Bound Mindfulness Education, a national nonprofit that leads mindfulness retreats and school programs for teenagers across the country

From the Publisher