This free School-Based Anxiety Workbook is a comprehensive, printable self-help resource for teenagers aged 11 to 18 who are experiencing anxiety linked to school. Developed by the Cardiff and Vale University Health Board Resilience Project, the workbook combines CBT-informed strategies, gentle psychoeducation, and practical tools to support young people who feel overwhelmed, anxious, or unable to attend school.
Using a clear and friendly tone, the workbook helps teens understand what anxiety is, why it happens, and how it shows up in their body, mind and behaviour. It then guides them step-by-step through grounding techniques, breathing exercises, thought-challenging strategies, and gradual exposure plans to help them feel calmer and more in control.
What’s included:
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Clear explanations of anxiety and the fight/flight/freeze response
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Body signals tracker and grounding exercises (e.g. 5-4-3-2-1, planking, strong smells)
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Multiple calming breathing techniques (square, belly, 5-finger and tiptoe breathing)
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Progressive muscle relaxation routine
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“Vicious cycle” worksheets linking thoughts, feelings, behaviours and symptoms
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Behavioural ladder templates for tackling school avoidance one step at a time
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Worry Time and Worry Tree strategy pages
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Thought-challenging templates and positive self-talk prompts
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Distraction ideas and “Take a Break” activities
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A week-long grounding and coping skill practice tracker
Ideal for use by:
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Teenagers with school-related anxiety or school refusal
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Parents, carers, and foster carers supporting young people with anxiety
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School staff, counsellors, SENCOs, and pastoral teams
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Therapists, youth workers, and early help professionals
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Young people receiving support for anxiety, trauma, or low confidence
This workbook empowers teenagers to understand their anxiety, challenge avoidance, and build confidence through gentle exposure and practical coping skills. It is a highly recommended tool for supporting school re-engagement, emotional regulation, and mental health recovery—whether used independently or with adult support.
