The Relaxation and Stress Reduction Workbook for Teens

The Relaxation and Stress Reduction Workbook for Teens

Michael A. Tompkins and Jonathan R. Barkin

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.

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Full Description

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.

Details
Item RSRWT
ISBN# 9781684030095
Pages 184
Cover softback
Year 2018

Authors

Michael A. Tompkins, PhD, ABPP, is a licensed psychologist who is board certified in behavioral and cognitive psychology. He is codirector of the San Francisco Bay Area Center for Cognitive Therapy; assistant clinical professor at the University of California, Berkeley; Diplomate and Founding Fellow of the Academy of Cognitive Therapy; and trainer and consultant for the Beck Institute for Cognitive Behavior Therapy. He is author or coauthor of numerous scholarly articles and chapters on cognitive behavioral therapy (CBT) and related topics, as well as seven books.

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.

Contents

Foreward

To Teens Reading This Workbook

Section 1

You Say You're Stressin' But What Does That Mean?

Activity 1. Your Sources of Stress

Activity 2. How You Cope with Stress

Activity 3. Creating Your Game Plan

Activity 4. Keeping a Stress Diary

Section 2

Relaxing Your Stressed-Out Body

Activity 5. Slow Deep Breathing

Activity 6. Progressive Muscle Relaxation

Activity 7. Shifting into Automatic Relaxation

Section 3

Focusing Your Attention to Relax Your Stressed-Out Mind

Activity 8. Meditation

Activity 9. Mindfulness: Five-Senses Awareness

Activity 10. Visualization

Section 4

Working Your Way Through Worry

Activity 11. Your Sources of Worry

Activity 12. Your Thinking Mistakes

Activity 13. The Key Question: Where's the Evidence?

Activity 14. Overthrowing the Tyranny of "Should"

Activity 15. Following the Path of Value

Section 5

Working Your Way Through Fear

Activity 16. Building a Plan to Work Your Way Through Fear

Activity 17. Building Your Act-Brave Ladder

Activity 18. Putting Your Working-Your-Way-Through-Fear Plan to the Test

Activity 19. Imagining Your Way Through Fear

Section 6

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)

Activity 21. Brainstorming Possible Solutions and Keeping and Open Mind

Activity 22. Examining the Pluses and Minuses and Deciding What to Try First

Activity 23. The Power of Constructive Worry

Section 7

Communicating Clearly and Saying No

Activity 24. Clear Communication Begins with Good Listening

Activity 25. Clear Communication Includes I-messages

Activity 26. Clear Communication Sends the Correct Message

Activity 27. Four Steps to Saying No

Section 8

Putting it Off Just Heaps It On

Activity 28. Breaking It Down to Move Things Along

Activity 29. Cutting a Corner to Move Things Along

Activity 30. Procrastinating Less to Stress Less

Section 9

Managing Stress That Angers You So That You Can Manage Anger That Stresses You

Activity 31. Your Sources of Anger

Activity 32. Identifying Your Anger Stages

Activity 33. Using Coping Thoughts and Actions to Cool Down

Activity 34. Creating Your Anger Management Plan and Putting It to the Test

Section 10

Eating Right, Eating Well - Just Try Not to Eat to Calm Down

Activity 35. Your Eating Right, Eating Well Profile

Activity 36. Developing Your Eating Right, Eating Well Plan

Section 11

Exercising Your Way to Less Stress

Activity 37. Selecting the Best Exercise for You

Activity 38. Developing Your Exercise Plan

Section 12

Space Matters: Creating a Calm Environment

Activity 39. Creating a Calming Space

Activity 40. Harnessing the Power of Your Calming Space

Wrapping Up

Acknowledgments

Excerpts

"If you're reading this workbook, it's likely someone who cares about you thinks you might be stressed, and that someone might be right. Teens report that their stress levels during the school year are much higher than they believe is healthy. Furthermore, their stress levels are even higher than adults'. Stressed teens often feel overwhelmed, depressed, or sad. Stress has a big effect on the health of teens, too. Stressed teens tend to exercise less, sleep less, and eat more unhealthy foods...."

Reviews

“This is simply a great workbook. Although written for teens, it will prove valuable for others, too: as self-help for adults, as an adjunct to treatment for therapists, and as a guide for parents of younger children. Tompkins and Barkin teach you powerful skills in a highly readable and interesting way, using real-life examples and step-by-step instructions. It will be so worth it to work through the exercises. You will undoubtedly reduce your stress, increase your well-being, and significantly improve your life.”

—Judith S. Beck, PhD, president of the Beck Institute for Cognitive Behavior Therapy

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