Table of Contents
Foreword vii
Note to Readers ix
Note to Parents xii
Note to Clinicians xiii
Part I The Basics of Anxiety
Activity 1 Getting to Know Your Anxiety 2
Activity 2 Trying to Control Your Anxiety 6
Activity 3 The Cost of Controlling Anxiety 10
Activity 4 Can Anyone Control Anxiety? 13
Part II How We Misread Anxiety
Activity 5 Comparing to Others 18
Activity 6 What Matters Makes You Anxious 22
Activity 7 Everything Connects TO Everything 25
Part III Noticing Skills
Activity 8 Learning to Notice 30
Activity 9 Noticing In Everyday Life 33
Activity 10 Noticing, Even When Anxiety Shows Up 38
Activity 11 Grounding Skills 41
Part IV You Are More Than Your Thoughts
Activity 12 Watching from a Distance 46
Activity 13 You Are Not Your Thoughts 49
Activity 14 Your Drone's Perspective 52
Activity 15 Watching Thoughts 56
Activity 16 Say Your Thoughts in New Ways 59
Activity 17 Thoughts as Stickies 62
Part V Allowing Feelings
Activity 18 Naming and Describing Feelings 66
Activity 19 Being Willing to Feel 69
Activity 20 Making Space for Feelings 72
Activity 21 Treating Feelings Like Puppies 75
Part VI The You That Matters
Activity 22 Who and What Matters to Me 80
Activity 23 The Me I Want to Be 84
Activity 24 Value Traps 87
Activity 25 "Good Enough" Is Not a Value 91
Activity 26 From Values to Goals 94
Activity 27 Making Moves 98
Activity 28 Making SMART Moves 101
Activity 29 Goal Traps 106
Part VII LLAMA: Taking Action Step-by-Step
Activity 30 LLAMA: Labeling 112
Activity 31 LLAMA: Letting Go of Your Battles 116
Activity 32 LLAMA: Allowing Thoughts and Feelings 118
Activity 33 LLAMA: Mindfully Come Back to the Moment 122
Activity 34 LLAMA: Approach What Matters 125
Looking Ahead 131
Acknowledgments 133
Activity Answer Sheet 135
Notes 137