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 thinkingHandle social anxiety, friend drama, family conflict, dating pressure, and online stress with boundaries and clarityManage panic symptoms with a step-by-step plan that works during the waveReduce school stress with simple planning tools that beat procrastination and overwhelmBuild confidence through small "reps" (not perfection)Know when to get help, and how to ask for it without shamePlus: 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.