The Stress Reduction Workbook for Teens: Mindfulness Skills to Help You Deal with Stress

Overview

First, the bad news: your teenage years are some of the most stressful of your life. Up to 70 percent of teens say they're stressed out, and with pressure about grades at school, parents who just don't seem to get it, and friends who drive you crazy, it's no wonder. Here's the good news! If you learn a few strategies for getting stress under control now, you'll have the skills you need to deal with problems and difficult feelings that life sends your way in high school and ...

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Overview

First, the bad news: your teenage years are some of the most stressful of your life. Up to 70 percent of teens say they're stressed out, and with pressure about grades at school, parents who just don't seem to get it, and friends who drive you crazy, it's no wonder. Here's the good news! If you learn a few strategies for getting stress under control now, you'll have the skills you need to deal with problems and difficult feelings that life sends your way in high school and beyond.

The Stress Reduction Workbook for Teens is a collection of thirty-seven simple workbook activities that will teach you to reduce your worries using a technique called mindfulness. Mindfulness is a way to be aware of your thoughts and feelings in the present moment. You can use mindfulness when you start to feel as though things are spinning out of control, so you can stop worrying about what might happen and focus instead on what's happening now. Ready to get started? Open this workbook and try out the first activity. Soon, you'll be well on your way to developing resilience and a new kind of strength.

If you’re like many people, you find it easy to look at your negative qualities or feel there is no way to fix your problems or stress. This book is about building on the resources, skills, and positive qualities that you might not even realize you have. It is a way to move from “I'm powerless” thinking to “I can do it!” thinking.

Hundreds of teens in mindfulness-based stress reduction classes have used activities like the ones in this book, and here is what some of them have said:

"I have learned to let things go and move on from bad experiences."

"I felt that the coping skills learned are easy enough and effective enough to be used when I need. I now feel at the very least that I have the ability to reduce my stress."

"I learned new and different ways to stay relaxed and how to deal with stress and now I don’t worry much."

If they can do it, so can you!

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Editorial Reviews

From the Publisher

“I heartily recommend this workbook! Gina Biegel has crafted a series of mindfulness practices and reflections that are easily accessible, inviting, and wise. Teens who take the time to ‘work’ this workbook will gain insights about mindfulness, stress, and the mind-body connection that should benefit and serve them for years to come.”
—Jeff Brantley, MD, director of the Mindfulness Based Stress Reduction Program at Duke Integrative Medicine and coauthor of Five Good Minutes® in Your Body

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Product Details

  • ISBN-13: 9781572246973
  • Publisher: New Harbinger Publications
  • Publication date: 1/2/2010
  • Series: Instant Help for Teens Series
  • Pages: 128
  • Sales rank: 117,709
  • Age range: 13 - 18 Years
  • Product dimensions: 7.80 (w) x 9.90 (h) x 0.40 (d)

Meet the Author

Gina M. Biegel, MA, LMFT, is a psychotherapist in San Jose, CA, who works with adolescents, children, and families, both independently and for a large HMO. She adapted the mindfulness-based stress reduction (MBSR) program for use with adolescents, creating mindfulness-based stress reduction for teens (MBSR-T). A randomized control trial assessing the efficacy of this program showed significant results. Biegel is director of research for Mindful Schools and conducts workshops and conferences teaching MBSR to a variety of populations. Her audio CD, Mindfulness for Teens, is available online at www.stressedteens.com.

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Table of Contents

Introduction 1

Activity 1 Getting Started: Setting Intentions 3

Activity 2 Learning Who You Are 5

Activity 3 Defining Stress 10

Activity 4 Good Stress and Bad Stress 13

Activity 5 The Physical Effects of Stress 16

Activity 6 The Emotional Effects of Stress 19

Activity 7 Thoughts and Feelings 22

Activity 8 The Mind-Body Connection 25

Activity 9 What is Stressing You Out? 28

Activity 10 Important Moments Can Cause Stress Too 31

Activity 11 Riding the Wave of Life 34

Activity 12 Stepping Outside of the Box 37

Activity 13 What Is Mindfulness? 41

Activity 14 Living in the Present Moment 44

Activity 15 Being in the Now: The Five Senses 46

Activity 16 Mindful Eating 50

Activity 17 Noticing the Little Things 52

Activity 18 Doing Schoolwork Mindfully 55

Activity 19 Noticing Your Body: The Body-Scan Meditation 57

Activity 20 Walking Meditation: Mindful Movement 62

Activity 21 Paying Attention to Your Breath: Short Breathing Meditation 65

Activity 22 Sitting Meditation: Paying Attention to Your Breath and Body 68

Activity 23 Train of Thoughts 71

Activity 24 Accepting All of Your Emotions 73

Activity 25 Focusing on the Negative 76

Activity 26 Letting Go of Negative Self-Judgments 79

Activity 27 Helpful and Unhelpful Ways to Cope with Stress 82

Activity 28 Pleasant Life Moments: Doing What You Enjoy 86

Activity 29 Focusing on the Positive 89

Activity 30 Seeing Your Positive Qualities 93

Activity 31 Self-Care Versus Being Selfish 95

Activity 32 Things You Can't Control 98

Activity 33 Problems: Yours and Other People's 101

Activity 34 Changing How You Cope with Painful Situations 104

Activity 35 MindfulStopping: Taking Time before You React 107

Activity 36 Playing Out the End of the Movie 111

Activity 37 Next Steps 113

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