Are you stressed out or overwhelmed? If so, you’re far from alone. More than ever, teens are feeling the stress of academic pressure; high expectations from family, friends, and social media; and an increasingly uncertain future. This workbook will show you how mindful breathing exercises and self-care strategies can help you curb stress and difficult emotions, so you can be your best and reach your goals.
In The Mindful Breathing Workbook for Teens, you’ll learn breathing skills rooted in mindfulness-based stress reduction (MBSR), so you can stay grounded, find calm, and shift out of bad moods quickly. By developing your own internal strategies for managing stress, you will feel more empowered and in control—even when faced with difficult situations beyond your control. It’s kind of like having your own stress-busting superpower!
As a teen, you’re faced with more changes than ever—in both body and mind. The good news is that there are real tools you can use to manage life’s changes, challenges, and setbacks. This workbook will be your guide.In these increasingly challenging times, teens need mental health resources more than ever. With more than 1.6 million copies sold worldwide, Instant Help Books for teens are easy to use, proven-effective, and recommended by therapists.
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|Publisher:||New Harbinger Publications|
|Product dimensions:||7.90(w) x 9.80(h) x 0.50(d)|
|Age Range:||13 - 18 Years|
About the Author
Gina M. Biegel, MA, LMFT, is a psychotherapist, researcher, speaker, and author in the San Francisco Bay Area who specializes in mindfulness-based work with adolescents. She is founder of Stressed Teens, which has been offering mindfulness-based stress reduction for teens (MBSR-T) to adolescents, families, schools, professionals, and the community for more than a decade. An expert and pioneer in bringing mindfulness-based approaches to youth, she is author of Be Mindful and Stress Less, The Stress Reduction Workbook for Teens, and Be Mindful Card Deck for Teens. She also has a mindfulness practice audio CD, Mindfulness for Teens, to complement the MBSR-T program. She provides intensive ten-week online trainings worldwide, and works with teens and families individually and in groups. Her work has been featured on The Today Show and CNN, and in Reuters, The New York Times, and Tricycle. Visit her website at www.stressedteens.com.
Table of Contents
Foreword Gina M. Biegel, Ma, Lmft vii
Dear Reader: We're Not Perfect, So Let's Not Stress About It 1
A Note to Caring Adults 5
Before You Begin 7
Section 1 Master the Basics of Mindful Breathing
Activity 1 Cultivate Mindful Attention 14
Activity 2 Pay Attention to Your Breathing 32
Activity 3 Feel and Relax Your Body 39
Activity 4 Know Your Emotions Through Your Breathing 47
Activity 5 Notice Your Breathing to Experience Your Surroundings 52
Section One Reflection
Section 2 Use Your Breathing to Manage Your Emotional Stress
Activity 6 Measure Your Breathing to Assess Your Stress Levels 60
Activity 7 Be Mindful of Your Stress Bucket 67
Activity 8 Pay Attention to What Your Breathing and Your Body Tell You 77
Activity 9 Record Your Stress Levels over Time 86
Section Two Reflection
Section 3 Improve Your Breathing to Improve Your Emotional Control
Activity 10 Sit up Straight 106
Activity 11 Choose Your Formal Breathing Posture 122
Activity 12 Shut Your Mouth! (And Breathe Through Your Nose) 126
Activity 13 Breathe Lightly, Slowly, and Deeply 131
Section Three Reflection
Section 4 Breathe Your Way to Self-Care
Activity 14 Make Self-Care Deposits into Your Well-Being Account 136
Activity 15 Exhale Slowly to Sleep Better 144
Activity 16 Write, Live, and Breathe Your Life Philosophy 153
Parting Thought: Make the Most of Your 30,000 Pebbles 169
Dewar resides in Chicago, IL.