Confidently Chill by Duygu Balan, Yener Balan and Nadir Balan

An Anxiety Workbook for New Adults

Confidently Chill is a groundbreaking two-book set comprising an evidence-based medical workbook and a captivating graphic novel.

Confidently Chill: An Anxiety Workbook for New Adults is a practical guide to help young and new adults manage anxiety. It draws on research and clinical experience to explain the roots of anxiety in personal life history, social pressures, unrealistic social norms and life changes. The book provides clear steps to understand anxiety and develop coping skills, encouraging readers to build resilience and better handle life’s challenges.

The workbook includes techniques like breathing exercises and expressive writing through the Balan 3-2-1 Method. This helps readers to reflect on their thoughts and emotions. It also covers the effects of social media on mental health and suggests ways to find balance by limiting screen time. Through simple, evidence-based strategies, Confidently Chill helps the younger generation to take charge of their mental health and find stability in an unpredictable world.

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Excerpt from Confidently Chill © Copyright 2024 Duygu Balan, Yener Balan and Nadir Balan

Chapter 1

Introduction to Confidently Chill

Welcome!

You chose this book for a reason, and we congratulate you for taking this important step in your healing journey!

1.1 Introduction

This book will take you through our current challenges, the pushes and pulls of our new normal, and the adaptations we have all been working to develop. As the title Confidently Chill implies, we discuss the identification and treatment of anxiety and related issues and provide clinical insight and useful evidence-based tools empowering one towards increasing one’s chill and confidence.

Anxiety has many evolutionary benefits, and, when managed successfully, it can be a protective force for survival and a source of energy, creativity, excitement, and success. This book will assist in exploring the balance of appreciating life and all it has to offer along the spectrum of experiences.

We wrote this book to build on the resounding success and wide adoption of our prior book Re-Write: A Trauma Workbook of Creative Writing and Recovery in Our New Normal, 2023. Our goal continues to be to create these artifacts, to share our experiences and scientific knowledge, and to serve as a critical response tool for the immense stressors we all face. As parents, we want to be able to lead the way by modeling behaviors and creating an environment that fosters healthy growth while allowing for curious inquiry and informed consent. Our intention is for our readers to gain knowledge about themselves and their surrounding influences and to be able to make informed, uncoerced decisions that positively impact their quality of life.

Establishing confidence, asking questions, and making the best decision with the information available at the present moment are invaluable. Then and only then can you make sense of the world around you, advocate for your needs, and live up to your full potential.

Our goal is to ensure you learn enough about your anxiety to reclaim your power and your narrative.

If you are a clinician working with clients who suffer from anxiety, this book will provide valuable evidence-based information to supplement the therapeutic process outside the session. This book will promote the client’s accountability for their own mental health and well-being.

If you or a loved one is dealing with anxiety, worry, or fear, Confidently Chill will provide you with information and tools to navigate your struggles and regulate your emotions. While you may not be able to control the things that happen around you, this book will help you take control over the things you can control and help you learn to pause and regulate your stimulus response reaction.

We remain in awe of the resilience of humanity and are excited for you to take these next steps as you dive deeper into this book and transform into a better version of yourself and embrace a confidently chill existence.