Self-Regulation 101 Workbook for Teens
Self-Regulation 101 Workbook for Teens
Because the middle and high school years don’t come with an instruction manual. This is the toolkit teens (and their parents) have been waiting for.
Help your teen manage anxiety, build resilience, and stay calm under pressure with 40 simple, practical exercises.
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As a therapist (and mom of seven), my heart broke because I knew exactly what those signs of emotional dysregulation meant.
The truth is, her story isn’t unique. So many teens today are drowning in stress, peer pressure, and big emotions they were never taught to handle. Self-regulation, the ability to manage your thoughts, feelings, and behaviors, isn’t something kids just “figure out.” It’s a skill. And like any skill, it can be learned.
That’s why I created Self-Regulation 101 Workbook for Teens. It's a relatable, practical guide packed with exercises that actually work in real life.
It started with a phone call. My teenage daughter was in tears at school, overwhelmed and unable to put into words the storm of anxiety she was feeling.
Who Is This Book For?
Here you are
going to state the challenges and frustrations
Self-Regulation 101 Workbook for Teens is for any teen who feels like life is just…a lot. It’s for the student who freezes up before a big test, the kid who blurts things out and regrets it later, and the one who hides in their room when the world feels too loud.
It’s also for parents, teachers, and caregivers who want to give the teens they love a toolkit for handling stress, navigating emotions, and building real confidence. Whether your teen is struggling with anxiety, impulsivity, or just the everyday ups and downs of adolescence, this book was designed to help.
It’s approachable, relatable, and filled with exercises that fit into real life (no lectures, no judgment, just strategies that actually work).
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To put it simply...
This book is for teens who want to feel steady instead of stressed, confident instead of overwhelmed, and in control of their emotions, even when life feels messy.
Stress Less. Feel Steadier.
100%
Stay cool in stressful moments without blowing up or shutting down
Reduce anxiety and overwhelm with easy relaxation techniques
Manage impulsive reactions (before they lead to regret)
Build confidence in friendships & handle peer pressure
Improve focus and motivation for school and goals
Strengthen emotional intelligence and bounce back from setbacks
In just a few minutes a day, teens will learn how to:
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I’m not just handing out textbook advice. I’ve lived this in my own home, walked it with countless families, and backed it with science.
• Stanford Law graduate + Master’s in Couple and Family Therapy
• Associate therapist, parent coach, and mom of seven
• Years of experience helping parents and teens manage emotions, reconnect, and thrive
This isn’t a lecture. It’s a compassionate, even funny, companion that helps teens feel capable, not broken.
Why Trust This Book?
here's the thing...
I’ve been struggling with my 15-year-old son lately, and I feel we both need a reset. I read through the book before handing it over to him. I appreciate how straightforward and actionable the exercises are. There is so much information in each chapter.
I can see revisiting the book as we navigate different stages. We now share a common vocabulary and intention as we work on becoming aware of negative thought and pinpointing our triggers.
Finally, a Reset We Both Needed
Your teen doesn’t have to go through middle and high school feeling overwhelmed, anxious, or out of control. With the Self-Regulation 101 Workbook for Teens, they’ll learn how to calm their nervous system, manage emotions before they spiral, and bounce back from stress with confidence.
These are skills that go beyond the classroom or a single season; they’re life tools your teen can use now, in high school, and well into adulthood.
The earlier they start, the stronger and steadier they’ll feel when life throws challenges their way.
You're stronger than you think you are. But if you're anything like me, you need help to take your super power to the next level. You just want someone to tell you what works.
This could change everything...
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I’m Bridget KerMorris, a parent coach, associate therapist in California, and the creator of the Steady + Connected (S+C) Parenting™ Framework, a relational, regulation-rooted approach designed to help parents stay close and connected to their tweens and teens, even in the messiest moments of middle school.
With a law degree from Stanford University and a master’s in couple and family therapy, I bring both analytical clarity and deep emotional insight to my work. My S+C Parenting™ framework is trauma-informed and neurodivergent-friendly, drawing from my clinical experience with Emotionally Focused Therapy (EFT), Internal Family Systems (IFS), and EMDR.
Hey there!
I’m a mom of seven (yes, seven!) children ranging from early childhood to young adulthood. I created the S+C Parenting™ approach after recognizing how few resources spoke to a parent's internal experience. My work is rooted in the belief that connection begins within and that how we parent our middle school children lays the groundwork for a lifelong close relationship with them.
Through my Instagram account @bridget.parentcoach, which has grown to over 36K followers in a short time, I offer daily support, questions to explore, and perspective shifts that help parents lead with steadiness, respond with presence, and build trust with their growing kids.
My goal is to help you raise kids who feel safe, seen, and supported—and to help you feel clear, capable, and connected along the way. I want middle school parents to love this season with their amazing kids..
"50 Ways I’m Staying Close to My Middle Schooler"
Yes, you CAN feel connected during the tween years.
Inside, I share the exact practices I use at home to help you stay steady in hard moments, keep conversations open, set good boundaries, and repair the relationship quickly when things go sideways.
Free download!