Anxiety can feel like your body is hijacking your life, heart racing, mind spiraling, “what if” thoughts on repeat. This teen-friendly playbook gives you clear, evidence-based tools you can actually use in the moment, at school, in the hallway, during practice, in group chats, and at 1 a.m. when your brain won’t turn off.

Written directly for teens (13–19), Dr. Lila Hart blends practical CBT, nervous-system regulation, and mindfulness, without being cringey, preachy, or complicated. The goal isn’t to “never feel anxious.” The goal is to build self-trust: Calm isn’t a gift, it’s a skill. You can learn it.

Inside you’ll learn how to:

• Understand what anxiety is (and why your body reacts so intensely)
• Use discreet, school-compatible body resets (desk breathing, bathroom reset, pocket grounding)
• Stop treating anxious thoughts like facts, and shift into useful thinking
• Handle social anxiety, friend drama, family conflict, dating pressure, and online stress with boundaries and clarity
• Manage panic symptoms with a step-by-step plan that works during the wave
• Reduce school stress with simple planning tools that beat procrastination and overwhelm
• Build confidence through small “reps” (not perfection)
• Know when to get help, and how to ask for it without shame

Plus: a built-in 14-day skill challenge, a quick “Situation → Skill” guide, a one-page tracker, and a support map template you can share with a trusted adult.

For teens, and for parents, guardians, counselors, and teachers who want to help without making it worse.

Note: This book is educational and does not replace professional care. If you’re feeling unsafe, experiencing self-harm thoughts, or in immediate danger, contact local emergency services or a trusted adult right away.