The Anxiety and Depression Workbook for Teens by Michael A. Tompkins

Author:Michael A. Tompkins
Language: eng
Format: epub
Publisher: New Harbinger Publications
Published: 2022-08-30T18:46:26+00:00

for you to do

On the lines below, describe the most calm and positive place you can imagine. It could be a real place, like a warm, inviting beach or a soothing, quiet forest you know. Or, it can be a place that exists in your mind.

Set aside four to five minutes for this visualization activity. (Audio for this visualization is available for download at http://www.newharbinger.com/49197.) Before you start the activity, on a scale from 0 to 10, rate your anxiety level (where 0 is completely relaxed, and 10 is intensely anxious) and sadness level (where 0 is not sad at all and 10 is intensely sad). Write your numbers here:

Anxiety:

Sadness:

Now, find a quiet place to sit comfortably, and close your eyes. Take four slow, deep breaths and then imagine the calm and positive place you just described. As you imagine the scene, look around and notice everything you see. Notice the colors and the textures of the things around you. Feel the peace and calm around you. Listen to any sounds present in this peaceful and positive place. All the sounds are pleasing to you and add to the calm and happiness of the setting. Notice any scents in the air that are also pleasing to you. Inhale the pleasing scents and feel the relaxation calm your entire body and the positive feelings lift your sadness. Notice now that everything you touch feels good to you. The textures against your skin are comforting and calming. As you experience time in this calm and positive place, you’re filled with a strong sense of security, serenity, and balance. You feel safe, centered, and grounded.

Sit quietly in this imagined place and feel the peace and calm within you. You will remember this place and this feeling. Then, bring yourself back to the room you’re in. As you leave the image, you know that you can take yourself back to this calm and positive place any time that you wish. The calm and positive feelings are always within you.

Now, re-rate your anxiety and sadness level. Write your numbers here:

Anxiety:

Sadness:

Describe how the activity affected your anxiety and sadness. Do you think it helped? Why—or why not?

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