Free Workbook · PDF
Teen Boundaries Workbook
A trauma-informed workbook to help teenagers understand, name and hold healthy boundaries — with body, family, friends and online. Written plainly, with prompts you can actually use.
What's inside this teen boundaries workbook
Boundaries are how young people stay connected to themselves while staying in relationship with others. This PDF workbook walks teens through the language, the scripts and the practice — one small step at a time.
- Naming your yes and no
Simple prompts to notice what actually feels okay in your body.
- Scripts for friends & family
Short, plain-language phrases to try when saying no feels hard.
- Online & social media limits
Boundaries for group chats, screens and content that feels heavy.
- Repair when it goes wrong
What to do when a boundary gets crossed — or when you cross one.
Who this workbook is for
Teens (roughly 13–18) working on trauma recovery, and the parents, carers, therapists and youth workers supporting them. It's designed to be gentle enough to use alone and structured enough to work through with a trusted adult.
How to use it
- Download or request the PDF — it's free.
- Pick one section. You don't have to do it in order.
- Try one prompt today. Come back tomorrow. Small and slow is the point.
- If something surfaces that feels heavy, our crisis support page lists free helplines.
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