Chill Vibes Only: A Stress and Anxiety Journal for Teens

Chill Vibes Only is a guided journal designed to help teens (ages 12–17) understand stress and anxiety, build practical coping skills, and find calm when life feels overwhelming.

Created by a psychologist and educator with over 15 years' experience, this journal combines evidence-based techniques with a teen-friendly, supportive approach to help young people manage everyday stress and build lasting resilience.

Who is this journal for?

• Teens who feel stressed, anxious, or overwhelmed by school, friendships, social media, or life changes
• Young people who struggle to calm down or don't know where to start when anxiety hits
• Parents and carers looking for a practical tool to support their teen's emotional wellbeing
• School counsellors, therapists, and educators seeking a resource for stress and anxiety management
• Teens aged 12–17 who want a safe, private space to explore their feelings and build coping skills

What's inside

Chill Vibes Only gently guides teens through:

• Understanding stress and anxiety: Short, accessible explanations about what stress and anxiety are, why they happen, and how they show up in the body and mind.
• Recognizing personal stress triggers: Prompts to help teens identify what stresses them out and notice early warning signs before overwhelm sets in.
• Grounding and calming techniques: Easy, science-backed tools including breathing exercises, grounding techniques, and mindfulness practices they can use anywhere, anytime.
• Building emotional resilience: Exercises and reflection prompts based on CBT and mindfulness to help teens develop lasting coping strategies and emotional strength.
• Safe space for reflection: Room to decompress, unload big feelings, and track what helps them feel calmer over time.

The journal includes a mix of guided prompts, short explanations, practical exercises, and free-writing space – so it feels supportive, not clinical or overwhelming.

Why this journal works

Chill Vibes Only is grounded in real psychological practice, not just generic stress-relief tips.

• Designed by a psychologist and educator with over 15 years' experience supporting young people
• Informed by evidence-based approaches including mindfulness, CBT, and stress-management techniques
• Written in clear, accessible language – no jargon, no labels, no diagnosis
• Teen-friendly layout that feels mature and respectful, not childish or patronizing
• Focuses on practical skills and self-understanding rather than "fixing" or judging
• Helps teens build lasting resilience, not just temporary relief

How teens can use this journal

There is no "right" way to use Chill Vibes Only. It's designed to fit around real life.

Teens might use it to:

• Decompress after a stressful day at school or at home
• Work through a specific worry or anxious moment
• Learn and practice calming techniques they can use on the go
• Track what helps them feel calmer and what makes things worse
• Explore their feelings in a private, judgment-free space
• Build coping skills gradually, at their own pace

Parents and carers can:

• Offer it as a supportive tool that belongs to their teen
• Gently invite them to try a few pages when they're calm (not in crisis)
• Use the prompts as optional conversation starters if the teen chooses to share
• Learn what helps their teen feel calmer and offer support accordingly

Professionals (teachers, counsellors, therapists) can:

• Use selected pages as session prompts or between-session tasks
• Integrate it into small group work or classroom wellbeing programmes
• Recommend specific techniques based on individual teen needs

Important notes

• This journal is not a replacement for therapy or professional support.
• It is a supportive tool that can sit alongside other help, giving teens a structured, safe place to explore stress and anxiety.
• Suitable for many neurodivergent teens, especially those who like structure and visuals, though individual needs will vary.
• If a teen is in crisis or experiencing severe anxiety, please reach out to a mental health professional.

What makes Chill Vibes Only different

Unlike generic stress-relief notebooks, Chill Vibes Only:

• Is evidence-based, drawing on real psychological approaches (mindfulness, CBT, stress management)
• Teaches practical, portable skills teens can use anywhere, anytime
• Focuses on understanding stress and anxiety, not just managing symptoms
• Empowers teens to build resilience and take charge of their wellbeing
• Respects teen maturity – the tone, language, and layout feel age-appropriate and non-patronizing