The Anxiety and Depression Workbook for Teens: Simple CBT Skills to Help You Deal with Anxiety, Worry, and Sadness

by Michael A. Tompkins PhD, ABPP

Overview

Manage your anxiety and depression, and take charge of your life with this fun and engaging workbook.

As a teen, you’re going through a lot. School is becoming more challenging, your friendships and other relationships are more complicated, and your emotions may feel overwhelming at times. And while every teen has a passing case of “the blues” when a friendship hits a bump or an exam doesn’t go well, if you’re a teen with anxiety and depression, you need real tools to help you manage your symptoms—so you can get back to what matters.

In The Anxiety and Depression Workbook for Teens, you’ll find straightforward and easy-to-implement cognitive behavioral therapy (CBT) skills to help you stay one step ahead of your symptoms, connect with friends, try new things, bounce back from setbacks, and start feeling better right away. You’ll learn all about where your symptoms come from, how to identify situations that can make your symptoms worse, and how to break the thinking habits that keep you feeling stuck in life.

The life of a teenager can be tough. If you have feelings of sadness and worry that feel overwhelming or keep you from reaching your goals, the skills and activities in this workbook can help you find peace and take control of your life!

Product Details

ISBN-13:	9781684039197
Publisher:	New Harbinger Publications
Publication date:	11/01/2022
Pages:	192
Sales rank:	435,982
Product dimensions:	7.90(w) x 9.70(h) x 0.70(d)
Age Range:	13 - 18 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).

Table of Contents

Note to Professionals vii

Introduction 1

Activity 1 About Anxiety and Depression 3

Activity 2 Prepare to Change 8

Activity 3 The ABCs of Anxiety and Depression 12

Activity 4 Identify Your Thinking Traps 16

Activity 5 Take Another Seat 21

Activity 6 Drink from the Cup of Optimism 25

Activity 7 Handle Hard Knocks 29

Activity 8 Reset Predictions 32

Activity 9 Jump Back from Doom and Gloom 37

Activity 10 Overthrow the Tyranny of Should 43

Activity 11 Try Imperfection for a Change 47

Activity 12 See the Gray to Feel Better 53

Activity 13 De-Magnify to De-Stress 57

Activity 14 Slice the Responsibility Pie 62

Activity 15 Breathe Slowly and Deeply 68

Activity 16 Slip into the Present Moment 73

Activity 17 Slow the Mental Merry-Go-Round 78

Activity 18 Visualize a Calm and Positive Place 83

Activity 19 Relax Your Body 87

Activity 20 Release Stress Instantly 91

Activity 21 Meditate on Gratitude 94

Activity 22 Savor a Pleasant Moment 98

Activity 23 Recover from Mistakes 102

Activity 24 Consider the Pluses and Minuses 106

Activity 25 Solve Problems 111

Activity 26 Break Things Down 120

Activity 27 Manage Time 124

Activity 28 Communicate Clearly 128

Activity 29 Stand Up for Yourself 133

Activity 30 Manage Conflict and Disagreements 138

Activity 31 Replace Hopelessness with Hope 143

Activity 32 Get Going 148

Activity 33 Face Uncomfortable Feelings 153

Activity 34 Float to Manage Panic 158

Activity 35 Create a Wind-Down Routine 164

Activity 36 Exercise to Feel Better 169

Activity 37 Eat Healthy to Feel Better 175

Conclusion 179

Editorial Reviews

Michael Tompkins offers an excellent array of activities to help teens effectively manage their anxiety and depression. The skills are described in clear, uncomplicated terms, and, importantly, they are presented in a way that facilitates participation in them quickly. I highly recommend The Anxiety and Depression Workbook for Teens to any teen who is struggling to cope with anxiety or depression.”
—R. Trent Codd, III, EdS, vice president of clinical services for the Carolinas, Refresh Mental Health; and coauthor of Socratic Questioning for Therapists and Counselors

R. Trent Codd

Michael Tompkins has once again stepped up to answer the call to offer encouragement, compassion, and research-based strategies to support teens. The Anxiety and Depression Workbook for Teens skillfully provides both strategies and knowledge to bring agency and hope to address the number one mental health concern facing teens. This thoughtful workbook is for teens, but people of all ages would benefit as well.”
—Rona Renner, RN, author of Is That Me Yelling?

Rona Renner

The rise of anxiety and depression among teens today is alarming. As such, resources are needed more than ever. In this workbook, Michael Tompkins offers accessible, practical tools that teens can immediately put into action to feel better and strengthen their agency. This will most certainly be among my newest go-tos in my own work as a child psychologist, professor, and mother of two teens.”
—Anatasia S. Kim, PhD, professor of clinical psychology at The Wright Institute, and coauthor of It’s Time to Talk (and Listen) and Clinical Psychology Internship for Underrepresented Students

Anatasia S. Kim

A comprehensive, clever, and engaging workbook stocked with all the key cognitive behavioral therapy (CBT) interventions yet adapted for the realities of modern adolescence. In The Anxiety and Depression Workbook for Teens, Tompkins respectfully guides teens in how to target their anxiety and mood through the application of thirty-seven relevant ideas, including handling life’s hard knocks, recovering from mistakes, time management, coping with homework demands, and conflict resolution. Teens everywhere will benefit from this treasure trove of wisdom.”
—Katherine Martinez, PsyD, RPsych, director of www.behaviouralparenting.com, consultant for Anxiety Canada, and coauthor of Getting Comfortable with Uncertainty for Teens

Katherine Martinez

I like a book that gets right to solutions to two of the most common problems teens face— anxiety and depression. Michael Tompkins does just that. This book is full of straightforward, actionable, and effective ways to defeat these problems. I highly recommend this excellent workbook for all families of adolescents, as the tools in this book will decrease common suffering and increase success.”
—Jennifer Shannon, LMFT, author of The Shyness and Social Anxiety Workbook for Teens

Jennifer Shannon

I love the science-based, bite-sized lessons in this new workbook by Michael Tompkins! Each one offers a simple technique for boosting mood and quieting anxiety. I’m grateful to Michael that I’ll be able to point teens, parents, and therapists toward this excellent resource. It will be invaluable for countless teens who are struggling to find their way through anxiety or depression.”
—Seth J. Gillihan, PhD, author of Mindful Cognitive Behavioral Therapy, and coauthor of CBT Deck for Kids and Teens

Seth J. Gillihan

If you are a teenager who deals with anxiety or depression, this book is for you! Each chapter gives you scientifically proven strategies to tackle the unique problems that come with anxiety and depression. Tompkins’s writing is easy to follow, and you will relate to the stories he shares about other teens. You don’t even need to read the entire book. You can zero in on exactly what you need to help yourself right away.”
—Bridget Flynn Walker, PhD, clinical psychologist specializing in the assessment and treatment of individuals with anxiety and related disorders, and author of Anxiety Relief for Kids and Social Anxiety Relief for Teens

Bridget Flynn Walker

Making science-informed psychosocial interventions accessible to lay audiences is challenging. With The Anxiety and Depression Workbook for Teens, master clinician Michael Tompkins meets this challenge head-on with another excellent self-help guide that is readable, practical, and filled with valuable exercises. The techniques contained in this exceptional tool kit are firmly rooted in empirical data supporting treatments that work. Finally, Tompkins’s skillfulness in bringing these effective procedures to life is highly laudable.”
—Robert D. Friedberg, PhD, ABPP, professor, head of pediatric behavioral health emphasis area, and director of the Center for the Study and Treatment of Anxious Youth at Palo Alto University

Robert D. Friedberg

Tompkins makes another masterful, impressive contribution to teenage mental wellness. With compassion, he coaches teens in specific CBT steps to tackle anxiety, worry, and depression triggered by the challenges of adolescence. This warmly relatable workbook is immediately useful with downloadable exercises. Embracing his outlined steps moves readers toward a valued life with friends, family, school, and beyond. I highly recommend this transformative resource to teens, parents, teachers, and counselors.”
—Elaine Elliott-Moskwa, PhD, president of the Academy of Cognitive and Behavioral Therapies, and author of The Growth Mindset Workbook

Elaine Elliott-Moskwa