Managing Worries and Anxious Feelings is a practical, no-nonsense workbook designed to help teenagers understand anxiety and learn how to manage it in everyday life. Created for secondary school students, this resource uses simple language and proven techniques from Cognitive Behavioural Therapy (CBT) to break the cycle of overthinking, self-doubt, and overwhelming worry.
Whether a young person is dealing with school stress, friendship problems, family concerns, or just feeling stuck in a loop of anxious thoughts, this workbook offers clear steps to help them take back control. It teaches teens how anxiety works in the body, how to spot unhelpful thinking patterns, and how to respond in healthier, more confident ways.
Unlike traditional mental health guides, this workbook is interactive. It invites young people to write, reflect, and try things out for themselves. With practical tools like the Worry Tree, Worry Diary, and 7-Step Problem Solving model, teens will learn how to tell the difference between worries they can solve and those they need to let go. The workbook also includes calming techniques like square breathing, grounding, and relaxation exercises to help manage panic and stress in the moment.
What You Will Learn from This Workbook:
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How to understand anxiety – Learn what worry really is, how it affects your body and brain, and why it feels so powerful
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How to manage different types of worries – Identify “here and now” worries you can solve and “what if” worries you can stop feeding
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How to challenge negative thinking – Spot unhelpful thoughts and reframe them into something more realistic
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How to feel more in control – Use simple tools to break the cycle of worry, fear and avoidance
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How to calm your mind and body – Try mindfulness, breathing exercises and journalling to reduce anxious feelings
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How to take small, meaningful actions – Build confidence and learn how to cope when life feels uncertain or overwhelming
Who Is This Workbook For?
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Teenagers who feel anxious, overwhelmed or stuck in their thoughts
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Young people who need practical tools, not just advice
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Parents, carers, teachers and youth workers supporting anxious teens
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Schools looking for free, accessible CBT-based mental health resources
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Anyone who wants to feel calmer, more confident, and better able to handle life’s challenges
This workbook can be used one-to-one with a young person, in small groups, or independently as a self-help guide. It is perfect for use in schools, homes, therapy settings or youth programmes.
Managing Worries and Anxious Feelings is not just a workbook—it is a toolkit. It helps teens understand what is going on in their minds and bodies, and gives them the power to change how they respond. If you are looking for a free, trusted resource to help a young person take control of anxiety and feel better in themselves, this is a great place to start.
