Dr. Jackie Parke - with you through the waters of #mentalhealth
Dr. Jackie Parke - with you through the waters of #mentalhealth

Get the skills you need to go from anxious to relieved

logo for the Anxiety Survival Guide

The ultimate toolbox for anxious teens and college students

GET THE GUIDE FOR $49!
logo for the Anxiety Survival Guide

The ultimate toolbox for anxious teens and college students

GET THE GUIDE FOR $49!

Less stress. More relief.

GET THE GUIDE FOR $49!

Less stress. More relief.

Who is the Anxiety Survival Guide for?

High school and college students

...and their parents and teachers, too!


HIGH SCHOOL & COLLEGE STUDENTS

This guide is designed specifically for you. You can totally work through it on your own--or with someone else. You do you.



PARENTS

If you have a teen or young adult who is struggling with anxiety, this guide can help. You can work through it together, or they can complete it solo.



TEACHERS

Use the guide for classroom activities related to mental health. There are fillable worksheets. I'm a teacher too, so there's an optional add-on bonus pack just for you!


High school and college students

...and their parents and teachers, too!

HIGH SCHOOL & COLLEGE STUDENTS

This guide is designed specifically for you. You can totally work through it on your own--or with someone else. You do you.


PARENTS

If you have a teen or young adult who is struggling with anxiety, this guide can help. You can work through it together, or they can complete it solo.


TEACHERS

Use the guide for classroom activities related to mental health. There are fillable worksheets. I'm a teacher too, so there's an optional add-on bonus pack just for you!

"As a pediatrician, I am always looking for tools to help my adolescent and young adult patients.  The Anxiety Survival Guide teaches teens to examine their own feelings and come up with strategies to help themselves.  These are invaluable skills for anyone to develop, and the Anxiety Survival Guide is a great teaching tool.  I would recommend this to any of my patients struggling with anxiety."

- Dr. Gina South

PICTURE THIS.

Imagine if you could:

  • Learn key emotional self-regulation skills for your mental health, in an instant $49 download, rather than through 3-4 sessions of therapy
  • Have language for your emotions, so that you feel like people can "get you" instead of misunderstanding you
  • Measure the intensity of your emotions so that they are more manageable instead of uncontrollable and overwhelming
  • Have coping skills that fit you uniquely instead of doing what works for other people or resorting to the same old options
  • Find coping skills that match your level of emotional pain in the moment instead of misestimating what you need
  • Develop a wide range of coping skills so that you always have something new to try rather than hitting a dead end
  • Let people know what helps you--ahead of time, before anxiety strikes
  • Keep track of your coping over time so that you don't forget what has helped in the past

PICTURE THIS.

Imagine if you could:

  • Learn key emotional self-regulation skills for your mental health, in an instant $39 download, rather than through 3-4 sessions of therapy
  • Have language for your emotions, so that you feel like people can "get you" instead of misunderstanding you
  • Measure the intensity of your emotions so that they are more manageable instead of uncontrollable and overwhelming
  • Have coping skills that fit you uniquely instead of doing what works for other people or resorting to the same old options
  • Find coping skills that match your level of emotional pain in the moment instead of misestimating what you need
  • Develop a wide range of coping skills so that you always have something new to try rather than hitting a dead end
  • Let people know what helps you--ahead of time, before anxiety strikes
  • Keep track of your coping over time so that you don't forget what has helped in the past

"Dr. Parke has provided us with a very useful tool at a time when many of today’s youth need the reassurance that they are going to be "okay" in this current culture of fear and uncertainty. The guide is set up for success and incorporates ideas that are easy to understand and simple to use. It is a practical tool for parents, teachers and others who work with children and youth, but really for anyone suffering from anxiety.”

— Mary U.

INTRODUCING THE ANXIETY SURVIVAL GUIDE

The toolbox that turns overwhelm into calm, cool, collected, and in control

The Anxiety Survival Guide is your go-to survival manual for anxiety, designed to help build a solid toolbox of emotional skills. Experience less overwhelm and more happiness, relief, and peace.

The Anxiety Survival Guide was originally created to help high school and college students get equipped to face anxiety. I created it during the COVID pandemic when it became obvious that the need for mental health among teens and college students wasn't going to be adequately met by our current mental health system.

If you are a high school or college student struggling with anxiety--or if you are a teacher or parent of youth struggling with anxiety--this is an opportunity that you will not want to miss.

3D image of Anxiety Survival Guide on devices/binder

INTRODUCING THE ANXIETY SURVIVAL GUIDE

The toolbox that turns overwhelm into calm, cool, collected, and in control

The Anxiety Survival Guide is your go-to survival manual for anxiety, designed to help build a solid toolbox of emotional skills. Experience less overwhelm and more happiness, relief, and peace.

The Anxiety Survival Guide was originally created to help high school and college students get equipped to face anxiety. I created it during the COVID pandemic when it became obvious that the need for mental health among teens and college students wasn't going to be adequately met by our current mental health system.

If you are a high school or college student struggling with anxiety--or if you are a teacher or parent of youth struggling with anxiety--this is an opportunity that you will not want to miss.

3D image of Anxiety Survival Guide on devices/binder

"The Anxiety Survival Guide is a lifesaver. Every part of my life is stressful right now, and I've been struggling with anxiety more now than ever. Before using this guide, I couldn't manage it and had panic attacks. Now? As soon as I feel any anxiety, I go straight to the resources in this guide and am able to calm down and prevent panic attacks.”

– Nicole F.

Hi, I'm Dr. Parke!

And I want to help you move from anxious to happy, present, and peaceful

image of Dr. Jackie Parke

I'm a psychologist with a special place in my heart for the mental health of kids, teens, and college students.

I trained at the Children's Hospital Los Angeles and have been in private practice since 2013. I'm also a college professor, so I understand the ins and outs and pressures of the educational system as well.

My goal is for you to experience relief from the emotional pain and daily hidden suffering of anxiety. Know that hope and healing are possible. I've seen so many people walk in greater peace, joy, meaning, purpose, and freedom in their lives. You can too.

During the COVID pandemic, I saw the need for mental health care skyrocket. I saw that our current mental health system wasn't meeting the magnitude of that need. So I started creating content that could benefit the mental health needs of youth.

This is how the Anxiety Survival Guide was born. It contains some of the core anxiety skills that I teach high school and college students in therapy, making them conveniently available as an instant download.

Take that next step toward mental health - download the Anxiety Survival Guide today!

"Dr. Parke has created a step-by-step guide to help anyone who needs to learn how to cope with feelings that rise up inside. Sometimes it is so difficult to put words to feelings, to recognize when emotions are getting to be in the danger zone, and to know exactly what to do about those feelings, but Dr. Parke gives you the tools necessary to make healthy choices to address those emotions. This guide is jam-packed with helpful content. This could be life-changing for your teen!"

— Crystal M.

Anxiety is tough terrain. Don't go it alone.

Take advantage of this special offer.

Anxiety is tough terrain.

Don't go it alone.

Take advantage of this special offer.

"I work with a lot of teens and many of them struggle with anxiety. This survival guide is written in a way that connects with teens. It's comprehensive with practical action steps that will help teens better manage anxiety. I highly recommend it! There are so many teens that need this. Thank you Dr. Parke!"

- Marielle M.

WHAT SETS THE ANXIETY SURVIVAL GUIDE APART?

It teaches a set of mental health skills, written by a licensed psychologist, based on research

The internet is a hazardous educator. There can be so much information, misinformation, disinformation out there about mental health. It's difficult to know who to trust, what's credible, or what will actually work. This guide is actually written by a licensed psychologist with specialized training in serving youth.

Even if you have been in therapy, the process can be long and sometimes unfocused. How can you know that you've built a solid emotional toolbox for anxiety? This guide walks you through it, so you can check the boxes and make sure you've got it down. You can even share with your therapist what you've learned.


- STEP ONE -

LIGHT THE WAY

icon of a flashlight

Shed light on your emotions by finding specific, accurate words for how you're really feeling. This helps you and other people understand your experiences better. Research also suggests that it can help you regulate your emotions better, too, so they feel more manageable.


- STEP TWO -

CREATE A GAUGE

icon of a compass

Create a tool that gives you a grounded sense of how intense your emotions are in the moment. This helps you connect events in your life with your emotional and bodily experiences. It also helps you measure your level of emotional intensity and see what you might need in order to cope.


- STEP THREE -

CHOOSE YOUR TOOLS

icon of a swiss army knife

Put my free Coping Checklist to work. This is a checklist of 68 different coping skills, organized into 10 categories. Identify those coping strategies that might be most helpful for you--because everyone copes differently, and it helps to have a range of options at your fingertips.


- STEP FOUR -

MAP IT OUT

icon of a map

Combine steps one through three to match what coping skills you need at different levels of your emotional intensity. Create options for yourself to experiment with, so that if the first option doesn't work, you always have a backup you can try instead!


- STEP FIVE -

STOCK UP ON SUPPLIES

icon of a backpack

Prepare by putting things in place now, before anxiety strikes later--setting yourself up for success in using your coping map. Also, prepare some trusted people by sharing pieces of your coping map with them, if you feel comfortable doing so.


- STEP SIX -

CAPTAIN'S LOG

icon of a book

Keep track over time as you experiment with your coping map. Write down what you tried and whether you felt better, the same, or worse--so you can learn over time and continue to practice progressing.

Bonus! There's an optional add-on for teachers, with:

  • a black & white version of the guide that is printer/copier friendly
  • PowerPoint slides for an immediate classroom lesson

WHAT SETS THE ANXIETY SURVIVAL GUIDE APART?

It teaches a set of mental health skills, written by a licensed psychologist, based on research

The internet is a hazardous educator. There can be so much information, misinformation, disinformation out there about mental health. It's difficult to know who to trust, what's credible, or what will actually work. This guide is actually written by a licensed psychologist with specialized training in serving youth.

Even if you have been in therapy, the process can be long and sometimes unfocused. How can you know that you've built a solid emotional toolbox for anxiety? This guide walks you through it, so you can check the boxes and make sure you've got it down. You can even share with your therapist what you've learned.


- STEP ONE -

LIGHT THE WAY

icon of a flashlight

Shed light on your emotions by finding specific, accurate words for how you're really feeling. This helps you and other people understand your experiences better. Research also suggests that it can help you regulate your emotions better, too, so they feel more manageable.


- STEP TWO -

CREATE A GAUGE

icon of a compass

Create a tool that gives you a grounded sense of how intense your emotions are in the moment. This helps you connect events in your life with your emotional and bodily experiences. It also helps you measure your level of emotional intensity and see what you might need in order to cope.


- STEP THREE -

CHOOSE YOUR TOOLS

icon of a swiss army knife

Put my free Coping Checklist to work. This is a checklist of 68 different coping skills, organized into 10 categories. Identify those coping strategies that might be most helpful for you--because everyone copes differently, and it helps to have a range of options at your fingertips.


- STEP FOUR -

MAP IT OUT

icon of a map

Combine steps one through three to match what coping skills you need at different levels of your emotional intensity. Create options for yourself to experiment with, so that if the first option doesn't work, you always have a backup you can try instead!


- STEP FIVE -

STOCK UP ON SUPPLIES

icon of a backpack

Prepare by putting things in place now, before anxiety strikes later--setting yourself up for success in using your coping map. Also, prepare some trusted people by sharing pieces of your coping map with them, if you feel comfortable doing so.


- STEP SIX -

CAPTAIN'S LOG

icon of a book

Keep track over time as you experiment with your coping map. Write down what you tried and whether you felt better, the same, or worse--so you can learn over time and continue to practice progressing.

Bonus! There's an optional add-on for teachers, with:

  • a black & white version of the guide that is printer/copier friendly
  • PowerPoint slides for an immediate classroom lesson

"Dr. Parke’s Anxiety Survival Guide is so fabulous! It contains so many awesome tools and tips. I know I will keep coming back to this resource, and I can also use it to encourage and support my daughter through her own struggles. Dr. Parke comes across as incredibly personable and I can tell she really does care about those reading her guide. Highly recommend!”

— Heather G.

“Dr. Parke's Anxiety Survival Guide is an invaluable tool, not only for the anxiety sufferer, but for those who love them. It provides a step-by-step process for recognizing emotions, building coping skills, and being prepared when those anxious feelings arise. In addition, the knowledge gained, when shared with family and friends, helps ensure those closest to them provide the best possible support.”

- Terri S.

FREQUENTLY ASKED QUESTIONS

Is the Anxiety Survival Guide Right For Me?


WHAT'S INCLUDED WITH THE ANXIETY SURVIVAL GUIDE?

The Anxiety Survival Guide is a toolbox of mental health skills, written by a psychologist (Dr. Parke), for high school and college students who are struggling with anxiety. The guide contains six sections: light the way, create a gauge, choose your tools, map it out, stock up on supplies, and captain's log. Folks have told me that they could work through the whole guide in a week, realistically.

The Anxiety Survival Guide is delivered as a PDF digital download. It's a 31-page file (not a physical hardcopy product).

Some of the pages are designed with "interactivity," meaning you can click checkboxes or type directly into the file and save your responses if you're using Adobe software (that part is optional though - up to you). You can also just read the file on your computer, or you can print it out and write on it.

Teachers: if you're using this guide in the classroom, 9 of the 31 pages are fillable/interactive worksheets. I also offer an optional $10 add-on bonus pack for teachers that includes:

  • a black & white PDF version of the guide that is printer/copier-friendly
  • a black & white PDF version of the guide that only contains the activity pages, for easy sending to the printer
  • PowerPoint slides for an immediate classroom lesson

The teacher bonus pack is a ZIP file download that contains these three files.


WHAT WILL I LEARN?

In the Anxiety Survival Guide, you'll learn:

  • How to use clear and specific language for emotions
  • How to gauge the intensity of your emotional distress
  • 68 example coping strategies that can be used for anxiety (with space to write in your own ideas)
  • How to match coping options with your level of emotional distress
  • How to put supplies in place and prepare supportive people ahead of time
  • How to keep track of your learning over time, as you experiment with coping skills

IS THIS A REAL BOOK?

This is not a book; it's more like a digital workbook for building mental health skills related to anxiety. Please keep in mind that all materials are delivered digitally as downloadable files


CAN I GET A PHYSICAL COPY?

At this time the Anxiety Survival Guide is only available in digital PDF format (31 pages total). If you'd like a hardcopy, you're welcome to print the entire file and have it bound or keep it in a 3-ring binder; or you can print just the pages you need at the moment.


HOW SOON AFTER PURCHASING WILL I RECEIVE MY PRODUCT?

The Anxiety Survival Guide will be delivered digitally, as a PDF download. You will be able to download it immediately after purchasing, on the same webpage as your purchase click.


HOW DO I KNOW WHETHER THE ANXIETY SURVIVAL GUIDE IS RIGHT FOR ME?

When I wrote the Anxiety Survival Guide, I had high school and college students in mind. That's the population I tend to serve as a therapist and professor. I also wrote it so that their parents, teachers, or therapists could optionally walk through the content with them.

The Anxiety Survival Guide is a PDF that you need to read. Although I tried to write it in a way that is easily digestible in sections, the guide might not be the right product for you if you hate sitting down and reading something (or if your anxiety precludes you from doing so). It's also not a quick-fix but instead equips you with tools that you need to practice consistently over time.

This product might also not be a good fit if you already have a solid set of multiple coping skills for anxiety, and you know when to use them effectively. If that's the case, you might be more interested in my Anxiety Victory Course instead.


WHAT IF I CAN'T AFFORD IT?

I never want cost to prohibit people from accessing mental health help if they really need it. If you're struggling with anxiety and can't afford the Anxiety Survival Guide, send an email to hello@jackieparke.com and we'll negotiate a price that works for you.


IS THIS MENTAL HEALTH TREATMENT?

Reading a PDF like the Anxiety Survival Guide is not mental health treatment. It's mental health content.

What I've done is taken some of the key components of treating anxiety and condensed them into a digital download. However, this still isn't mental health treatment or a professional relationship. I am a therapist, but I'm not your therapist.


WHAT'S THE INVESTMENT?

The Anxiety Survival Guide is available for $49. There is also an optional add-on bonus pack for teachers, which is only $10.

You could easily spend forever on the internet searching for this information, and still not really know if you were getting it right. Depending on where you live, you could also spend somewhere in the ballpark of $100-$200 for just one therapy session if you're paying out-of-pocket. I estimate that the content of the Anxiety Survival Guide would be covered in 4 or 5 therapy sessions... so yes, that's a value of between $400 to $1,000.

For $49, you can gain skills to tackle anxiety at your own pace, in the comfort of your own home, in a way that works for you.


WHAT IS YOUR RETURN POLICY?

I fully believe that the Anxiety Survival Guide will help you build effective coping skills for anxiety. If for any reason you are not satisfied, I do provide a 14-day money-back guarantee. I just ask that you show you "did the work" by emailing your completed worksheet pages to hello@jackieparke.com and explain what you've tried.

“Dr. Parke’s Anxiety Survival Guide provides invaluable information. As a mother of six children, I know I will use it on a daily basis to help my children cope with any variety of stressful issues that may occur in their lives.”

– Loralee A.

Don't wait!

Get the skills you need to go from anxious to relieved.

Don't wait!

Get the skills you need to go from anxious to relieved.

logo

Disclaimer: The information in the Anxiety Survival Guide is provided for general informational and educational purposes only and is not a substitute for professional advice. Although I am a therapist, I am not your therapist. Downloading this product or reading this website does not comprise a professional relationship. Please personally contact a mental health professional for specific advice regarding your situation.