Put Your Worries Here

Put Your Worries Here

A Creative Journal for Teens with Anxiety

The First in a Breakthrough New Series of Self-Help Books for Teens!

*Therapy that doesn’t look like therapy!*

*Creative, engaging prompts that teach evidence-based tools!*

*Providing help and combatting stigma!*

*Mainstreaming mental health!*

Practical, effective, and most of all, FUN, Put Your Worries Here will offer you dozens of ways to manage your anxiety through your greatest strength—your own creativity.”

—Christopher Willard, Psy.D., Harvard Medical School faculty, author of Mindfulness for Teen Anxiety and Growing Up Mindful; coeditor of Teaching Mindfulness Skills to Kids and Teens

Put Your Worries Here makes the perfect gift for anxious, stressed-out teens. It gently guides teens towards a myriad of anxiety-reduction strategies using lighthearted prompts that teens can change to suit their own needs. This journal is an inspired way to motivate anxious teens towards positive change!”

—Sheila Achar Josephs, PhD, speaker and consultant on managing anxiety in children and teens, and author of Helping Your Anxious Teen

“In Put Your Worries Here, Lisa Schab helps teens tap into their senses with art, poetry, music, and writing to creatively develop a personalized set of anxiety-management skills. Founded in solid principles of psychotherapy practice, Schab has artfully created a space for teens to use journal prompts that guide them toward self-regulation. Even better, each teen will ‘own it’ as they actively participate in making this a book of their best ideas for calming the mind, the body, and behavior of anxiety. Put your worries about getting a good journal for teens right here.”

—Margaret Wehrenberg, PsyD, anxiety coach for professionals, international trainer, and author of The 10 Best-Ever Anxiety Management Techniques and Tough to Treat Anxiety

Find Out: “What Is Guided Journaling and How Can It Help Anxious Teens?”

Put Your Worries Here:  A Creative Journal for Teens with Anxiety is the first in an innovative new series that provides effective, evidence-based tools for managing teens’ emotional health issues without carrying the stigma that so often deters them from seeking help.  The Instant Help Guided Journal Series offers “therapy that doesn’t look like therapy!”

The 100 creative journaling prompts in Put Your Worries Here are grounded in the principles of Cognitive Behavioral Therapy, Dialectical Behavioral Therapy, experiential therapies such as breathwork and art therapy, and neuroscience.  Emerging from this science-based background come original, inventive suggestions that lead teens to both relieve anxiety in the moment and learn skills to carry forward.

Prompts combined with engaging graphics and inviting white space promote writing, drawing, collages, lists, letters, reflections & texts to relieve anxiety alongside suggestions for dancing, walks in nature, back rubs, meditation, listening to music, peaceful breathing, shredding anxious thoughts and more.  This book is a great tool for both teens on their own and as an adjunct to therapy.

Put Your Worries Here
Put Your Worries Here
Put Your Worries Here

“Sometimes living with daily anxiety you feel like your own conclusions can wear you down and you need a safe outlet to express your thoughts and feelings. Put Your Worries Here is where I do that! In recent years I decided I did not want my anxiety to define me, but know it’s a part of me I can learn to overcome. So, the first activity that caught my eye was where I could write my anxious thoughts on the pages, then cover them up with duct tape!  How refreshing is that! This is my “at-peace” plan – where I can close my eyes, take a deep breath in and let my thoughts come alive with my pen – I also find myself almost daily going back to reading and adding thoughts to the page about “All the Things Going Right Today.” It’s a gentle reminder for me to be kind to myself and give yours truly a time out, just for me. So much so, that I started a “happy thoughts tree” at work – now many people contribute daily with tiny notes and share their happy stories about all that’s right today.”

-Brittany Caselli, Sturtevant, WI

“This book offers valuable, fun, creative, and simple activities that will help teens come into the present moment and retrain their anxious minds.”

—Jennifer Shannon, LMFT, best-selling author of The Anxiety Survival Guide for Teens and The Shyness and Social Anxiety Workbook for Teens


Put Your Worries HereWrap this book up with a package of gel pens, herbal tea, an iTunes gift card, running shoes – or anything else that helps your teen calm down –   for the perfect gift to help and inspire without pushing or preaching.

As the parent of an adolescent, you have the challenge of helping your teen develop increasing independence, while keeping them safe and healthy as they do. Put Your Worries Here helps your child both calm down and cultivate their autonomy by increasing their skills in managing their own emotional health.

“This creative journal encourages teens to explore their anxiety and identify strategies for coping with stress. Using creative writing and drawing exercises, readers can challenge the thinking and imagery that contribute to their anxiety. The creative exercises in this book are both engaging and unlike those that I have seen in other books on this topic. Yet, they are informed by standard, evidence-based treatments that are often used to help teens move from a state of anxiety to one of relaxation and calm. This book is ideal for the teen who is looking for a more creative approach to deal with anxiety and worry.”

Martin M. Antony, PhD, professor in the department of psychology at Ryerson University; author, coauthor, and editor of numerous titles, including The Shyness and Social Anxiety Workbook, The Anti-Anxiety Workbook, Oxford Handbook of Anxiety & Related Disorders, and more

“I wished I’d had this journal when I was navigating adolescence. Filled with practical activities that speak to the modern teenager, it allows a personalized safe space to create a sense of peace. Imagine allowing your anxiety to escape through the holes in your jeans, or creating your own peace tattoo. Any teen living in the world today could utilize this book whether or not they have anxiety, and I will be recommending it to my patients.”

Lisa K. Diamond, DNP, FNP-C, assistant professor of graduate nursing at the University of Colorado Anschutz Medical Campus, family nurse practitioner, and workshop developer of Journaling for Mindfulness and Stress Reduction

Lisa Schab has a talent for connecting with teenagers, and has proven her expertise yet again. This creative journal is stocked with prompts for teens to identify their anxious thoughts, challenge their unhelpful thinking patterns, and learn new skills for managing anxiety symptoms. While the subtitle suggests this journal is for teens only, I am proof that you can be a thirty-six-year-old adult and find this creative journal both enjoyable and helpful!”

—Megan Sayre, LCSW, adolescent psychotherapist in private practice, certified eating disorder specialist, and gender therapist

“Lisa M. Schab’s creative, empowering journal, Put Your Worries Here . . .is made for teens with anxiety, but I think it’s perfect for adults, too. Because it focuses on something that’s really important when facing our anxiety: play. Though the journal has a mix of prompts . . . the underlying theme is play.  It’s playing with perspective, and playing with questions, and playing with new beliefs and ideas. Anxiety can feel so heavy and dark and serious. Understandably. Yet it doesn’t have to feel so heavy and dark and serious. We can acknowledge our anxiety, we can respectfully listen to its concerns, and we can take a lighthearted approach. We can hold our worries as though they’re balloons instead of chains around our neck and shoulders. . .

-Margarita Tartakovsky, MS


This journal is a great clinical tool for engaging, encouraging, and empowering teen clients! It can boost their progress, confidence, and motivation for managing anxiety.

The 100 guided journaling prompts are grounded in Cognitive Behavioral Therapy, Dialectical Behavioral Therapy, mindfulness-based stress reduction, experiential therapies, and neuroscience, but they’re disguised in fun and creativity!

Professionals!  Earn CEUs for these related courses and more by Lisa Schab:

Anxiety:Practical Management Techniques

4 continuing education units

Nearly every client who walks through a health professional’s door is experiencing anxiety. Even if they are not seeking treatment for a specific anxiety disorder, they are likely experiencing anxiety as a side effect of other issues. Clinicians who can teach anxiety management techniques have tools that can be used in nearly all clinical settings and diagnoses. Anxiety management benefits the clinician as well, helping to maintain energy, focus, and inner peace both during and between sessions. This course offers a comprehensive collection of ready-to-use anxiety management tools.


  • Describe two natural bodily functions that serve as powerful and basic tools for anxiety management
  • Distinguish between the use of anxiety management techniques for prevention and intervention
  • List and define nine basic categories of anxiety management techniques
  • Identify at least one specific exercise in each of the nine basic categories of anxiety management techniques
  • Name ten anxiety management techniques that employ cognitive restructuring as their base
  • Describe two anxiety management techniques that address the specific disorders of phobia and panic attack

Writing It Out: Journaling As An Adjunct to Therapy

2 continuing education units

This course teaches the benefits of journal writing as an aid to the therapeutic process. While most psychotherapy is conducted through traditional talk therapy, writing offers clients another vehicle for venting thoughts and feelings, practicing healthy self-nurturing, preventing overwhelm, and gaining information about their internal and external experiences of life. This course includes descriptions of the various uses of journaling as well as detail on seven journal-writing techniques.


  • List five principle ways to use journaling as a therapeutic tool
  • Identify the basic guidelines for using all types of journaling exercises
  • List the therapeutic benefits of the writing process
  • Identify seven specific journal-writing techniques
  • Identify ways to apply writing techniques to fit the needs of the client

Journaling II: Directed Exercises in Journaling

4 continuing education units

Journaling II offers 36 directed journal−writing exercises divided into three phases of use. It is designed for the practitioner who would like topic ideas for their clients in addition to traditional “freewriting.” It also offers interpretive questions coordinated with each exercise. (It is suggested, although not mandatory, that the practitioner has already completed course #20-13, “Writing It Out: Journaling as an Adjunct to Therapy,” which lays the foundation for understanding the benefits of journaling and how it can best be used with clients.)


  • Distinguish between freewriting and directed journaling exercises
  • Select six exercises that can be used with clients as tools for self-awareness and self-exploration
  • Describe a clinical situation for which a Phase 1, 2, and 3 exercise would be appropriate
  • List the three basic rules for keeping a behavior log
  • Identify five questions that can help clients learn more from what they have written
More Anxiety Management Resources by Lisa Schab:
The Anxiety Workbook for Teens

This book is an international best-seller and a leading resource for anxiety management skills.  Recommended by therapists, counselors, and parents, it offers over 40 evidence-based worksheets for managing teen anxiety, from essential cognitive change (CBT) and problem-solving skills to breathwork, visualization, exercise and nutrition.

Put Your Feelings Here

100 evidence-based activities help teens manage their emotions and learn coping skills while having fun.  Prompts include trying “brain yoga,” mindfulness, making confetti out of intense feelings, switching from OMG to LOL, breathing into peace, concocting emotional “soothies,” acting from Wise Mind, and writing overwhelming feelings on tissue and flushing them!

Talk to Lisa about speaking to your school, group or organization on these anxiety management and journaling topics, or ask about revising any topic to best suit your needs:

“Thank you for sharing your expertise for journaling.  I have never had two hours go by so quickly.  Your information and exercises were wonderful.  The audience and I thoroughly enjoyed ourselves.”

-Jane Connors-Geddes, adult program coordinator, Antioch Public Library District

For Professionals

  • Writing It Out:  The Use of Journaling as an Adjunct to Therapy
  • Do You Think, Do You Breathe?  Practical Techniques for Anxiety Management (and/or Emotional Regulation)

For Parents

  • Help Your Child/Teen off the Emotional Roller Coaster:  How to Get Anxiety, Sadness, Anger & Mood Swings Under Control

For Adults

  • Writing It Out:  Self-Awareness and Self-Help Through Journaling
  • Do You Think, Do You Breathe?  Practical Anxiety Management Techniques to Use Now
  • Only Ride the Roller Coaster at the Amusement Park:  How to Keep Anxiety, Sadness, Anger, and Other Mood Swings in Check

For Teens/Young Adults

  • Your Journal, Your Self:  How to Use Journaling to Find Yourself & Help Yourself – at Home, School, and In Relationships
  • Only Ride the Roller Coaster at the Amusement Park:  How to Keep Anxiety, Sadness, Anger, and Other Mood Swings in Check

For Children

  • Letting Out My Feelings:  A Writing & Drawing Journal That Helps!

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