Cover -- Copyright -- Abou the Author -- Dedication -- Table of Contents -- Acknowledgements -- Introduction -- Part A: Handling Anxiety -- What Does Anxiety Mean to You? -- Do You Have Anxiety About Anxiety? -- Exploring Shame About Anxiety? -- Anxiety About Anxiety -- Seeing the Impact of Anxiety Triggers -- Making "Pizza" with Your Anxiety Triggers -- Grasping Your Thoughts: The Hand Model of the Brain -- Know the Cues When Anxiety Shows Up -- Discovering Your Mind and Body Triggers -- Do You Cope in Destructive Ways? -- Worrying can Cost You -- Seeing Beyond the Pink Giraffe
Mindfully Exploring School Worries -- Breathing in Calm Feelings in Class -- Floating Away School Worries -- Managing Your Body's Reactions to Tests -- Preparing for Presentations -- Disputing and Replacing Unrealistic Thoughts -- Conquering Self-Labels that Lead to School Worries -- Lowering Your Anxiety by Taking Action -- Your Four-Word Motivation Formula -- Reframing School: Anxiety as Caring -- Rewriting an Anxiety Story -- Getting Schooled on Your Academic Strengths -- Letting Anxiety Flow to a Positive School Experience -- Gaining Gratitude and Losing School Anxiety
Being Mindful of Your Friendship Needs -- Intending Love and Kindness -- Social Media in a Nonjudgmental Light -- Mindful Messaging -- Slicing Up Your Social Stress Pizza -- Self-Talk at the Lunch Table -- Connecting by Taking Action -- Seven Words to Combat Social "What-Ifs" -- Seeing Social Successes and Strengths -- Calming Social Anxiety with Optimism -- Finding Your Friendship Grit -- Words Will Never Hurt Me -- Accepting Your Changing Body -- See Your World in a Mindful Way -- Stop "Shoulding" Anxiety on Your Body -- Learning to Accept My Body -- Accepting Your Body with Affirmations
Using Grit to Get Your Body Fit -- Flowing Past Body-Image Anxiety -- Finding Peace with Your Parents -- Sending Calming Energy to Siblings -- Letting Rain Wash Away Family Loss -- Seeing the Evidence for Distorted Thoughts -- Disputing Anxious Thoughts About Family -- Taking Action to Lower Family Anxiety -- Feeling in Touch with Family Strengths -- Losing Family Anxiety by Gaining Gratitude -- Flowing Out of Anxiety with Family -- Part B: Coping with Depression -- Depression by Other Names -- What are Your Triggers of Sadness? -- Uncovering Shame Around Depression -- Getting Out of Denial River
Seeing that You are Not Alone -- Learning Best in the Present Moment -- Reset Your Mood with Breathing -- Branching Out with the Breath Exercise -- Lighten Your Load by Smiling -- Connecting with Kindness at School -- Identifying and Challenging Sad School Thoughts -- Getting It Done when Your Feel Down -- Looking Past Sadness to Find School Motivation -- Take a Feel-Good Break from School Sadness -- Reaching out when You Feel Down -- Gaining Optimism for School -- Flipping School to the Upside -- Make It Your Best School Performance -- Achieving More with Grit
Summary
This new mood management toolbox brings together the powers of mindfulness, CBT and positive psychology for teens to take control of their distressing thoughts and over-the-top emotions
