The Relaxation and Stress Reduction Workbook for Teens: CBT Skills to Help You Deal with Worry and Anxiety

The Relaxation and Stress Reduction Workbook for Teens: CBT Skills to Help You Deal with Worry and Anxiety

The Relaxation and Stress Reduction Workbook for Teens: CBT Skills to Help You Deal with Worry and Anxiety

The Relaxation and Stress Reduction Workbook for Teens: CBT Skills to Help You Deal with Worry and Anxiety


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Today’s teens are totally stressed. Based on the self-help classic, The Relaxation and Stress Reduction Workbook, this evidence-based guide will help you develop a game plan for reducing stress so you can focus on reaching your goals.

Are you feeling stressed out? You aren’t alone. Between school, tests, friendships, dating, the latest drama on social media, college applications, and a bunch of confusing physical changes, it’s no wonder that stress is a major mental health issue for many of today’s teens. The good news is that there are simple ways you can reduce your stress and reach your goals. This workbook will show you how.

With The Relaxation and Stress Reduction Workbook for Teens, you’ll learn to understand the underlying causes of your stress. You’ll discover practical mindfulness and breathing techniques to help you calm your mind and body in moments of worry and anxiety. You’ll also find tips for moving past “what ifs” and “shoulds,” strategies for managing negative thoughts and emotions, and tools to help you develop your own personalized plan for dealing with stress.

If you’re ready to move past stress and worry and start focusing on your bright future, this workbook has everything you need to get started today.

Teens need mental health resources more than ever. With over 1.2 million copies sold worldwide, Instant Help Books for teens are engaging, proven-effective, and recommended by therapists.

Product Details

ISBN-13: 9781684030095
Publisher: New Harbinger Publications
Publication date: 03/01/2018
Series: Instant Help for Teens Series
Pages: 184
Sales rank: 400,138
Product dimensions: 7.90(w) x 9.90(h) x 0.50(d)
Age Range: 13 - 17 Years

About the Author

Michael A. Tompkins, PhD, ABPP, is a board-certified psychologist in behavioral and cognitive psychology. He is codirector of the San Francisco Bay Area Center for Cognitive Therapy, and a faculty member of the Beck Institute for Cognitive Behavior Therapy. Tompkins is author or coauthor of fifteen books, and presents to national and international audiences on cognitive behavioral therapy (CBT) and related topics. His work has been highlighted by media outlets, including in The New York Times, The Wall Street Journal, on television (TLC, A&E), and on radio (KQED, NPR).

Jonathan R. Barkin, PsyD, is a licensed clinical psychologist, partner at the San Francisco Bay Area Center for Cognitive Therapy, and assistant clinical professor at the University of California, Berkeley. Barkin has extensive experience in the treatment of severe anxiety disorders. He specializes in the treatment of anxiety disorders and obsessive-compulsive spectrum disorders in children, teens, and adults. Barkin presents lectures and workshops to professionals in the San Francisco Bay Area.

Matthew McKay, PhD, is a professor at the Wright Institute in Berkeley, CA. He has authored and coauthored numerous books, including The Dialectical Behavior Therapy Skills Workbook, Self-Esteem, and Couple Skills, which have sold more than a million copies combined. He received his PhD in clinical psychology from the California School of Professional Psychology, and specializes in the cognitive behavioral treatment of anxiety and depression.

Table of Contents

Foreword vii
To Teens Reading This Workbook ix
Section I
You Say You’re Stressin’ but What Does That Mean?
Activity 1. Your Sources of Stress 2
Activity 2. How You Cope with Stress 6
Activity 3. Creating Your Game Plan 10
Activity 4. Keeping a Stress Diary 13
Section II
Relaxing Your Stressed-Out Body
Activity 5. Slow Deep Breathing 20
Activity 6. Progressive Muscle Relaxation 25
Activity 7. Shifting into Automatic Relaxation 29
Section III
Focusing Your Attention to Relax Your Stressed-Out Mind
Activity 8. Meditation 34
Activity 9. Mindfulness: Five-Senses Awareness 38
Activity 10. Visualization 42
Section IV
Working Your Way Through Worry
Activity 11. Your Sources of Worry 46
Activity 12. Your Thinking Mistakes 51
Activity 13. The Key Question: Where’s the Evidence? 54
Activity 14. Overthrowing the Tyranny of “Should” 58
Activity 15. Following the Path of Value 62
Section V
Working Your Way Through Fear
Activity 16. Building a Plan to Work Your Way Through Fear 66
Activity 17. Building Your Act-Brave Ladder 70
Activity 18. Putting Your Working-Your-Way-Through-Fear Plan to the Test 75
Activity 19. Imagining Your Way Through Fear 79
Section VI
Solving the Problems in Your Life So That You Don’t Stress About Them
Activity 20. Identifying the Problem (and That’s Not Always Easy) 82
Activity 21. Brainstorming Possible Solutions and Keeping an Open Mind 85
Activity 22. Examining the Pluses and Minuses and Deciding What to Try First 89
Activity 23. The Power of Constructive Worry 94
Section VII
Communicating Clearly and Saying No
Activity 24. Clear Communication Begins with Good Listening 98
Activity 25. Clear Communication Includes I-messages 102
Activity 26. Clear Communication Sends the Correct Message 106
Activity 27. Four Steps to Saying No 109
Section VIII
Putting It off Just Heaps It on
Activity 28. Breaking It Down to Move Things Along 114
Activity 29. Cutting a Corner to Move Things Along 117
Activity 30. Procrastinating Less to Stress Less 120
Section IX
Managing Stress That Angers You So You Can
Manage Anger That Stresses You
Activity 31. Your Sources of Anger 126
Activity 32. Identifying Your Anger Stages 131
Activity 33. Using Coping Thoughts and Actions to Cool Down 135
Activity 34. Creating Your Anger Management Plan and Putting It to the Test 139
Section X
Eating Right, Eating Well—Just Try Not to Eat to Calm Down
Activity 35. Your Eating Right, Eating Well Profile 144
Activity 36. Developing Your Eating Right, Eating Well Plan 147
Section XI
Exercising Your Way to Less Stress
Activity 37. Selecting the Best Exercise for You 152
Activity 38. Developing Your Exercise Plan 155
Section XII
Space Matters: Creating a Calm Environment
Activity 39. Creating a Calming Space 162
Activity 40. Harnessing the Power of Your Calming Space 166 Wrapping Up 168
Acknowledgments 169


Tompkins and Barkin reside in Oakland, CA; McKay resides in the greater San Francisco Bay Area.

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