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