Worry Brain Strikes Again!
True or False: If Worry Brain tells you something bad might happen, that means it's probably going to happen.
False! Worry Brain makes predictions, not facts.
True or False: You're allowed to say no to something you don't want to do.
True!
You're feeling nervous before trying something new. Is that something you can try handling yourself, or do you always need a grown-up?
You can try handling it yourself using coping skills, but asking for help is okay too!
True or False: You have to know exactly what's going to happen tomorrow to be okay.
False! You can handle not knowing everything.
Name TWO coping skills that you already know work for you.
Fidgets, breathing exercises, talking to a trusted grown-up, encouraging self-talk, reading, etc.
You feel nervous before trying something new. Does that mean you shouldn't do it?
No! You can feel nervous and still try something.
A friend wants to hug you, but you don't feel like hugging. What could you say?
"No thanks!" or "I don't feel like hugging right now."
Your little brother falls and gets hurt. What is your job?
Tell a trusted grown-up! You don't have to be responsible for fixing everything.
Your teacher says there's a surprise activity tomorrow. What could you tell Worry Brain?
Tell me about a time you did something even though you felt nervous.
Any true personal example.
Worry Brain says, "Everyone will laugh if I make a mistake." What's a more helpful thought?
"I don't know what everyone will think. Everyone makes mistakes, and I can handle it."
Someone gets disappointed when you say no. Does that automatically mean your boundary was wrong?
No! You can be kind while setting boundaries, and you aren't responsible for making everyone happy.
Your friend is upset because you said no to something. Is making them happy your responsibility?
No! You can be kind and care about their feelings without being responsible for changing them.
Your friend hasn't answered your message. Name ONE fact and ONE guess about the situation.
Fact: My friend hasn't answered.
Guess: My friend is mad at me.
Show me what you would say if you needed some personal space from someone.
You're nervous about presenting something to your class. Name TWO things you could tell yourself to feel more confident.
"I've done this before!"
"You got this!"
"It's okay to be nervous!"
(Any two encouraging statements)
A friend keeps asking you to tell them a secret after you've already said no. What could you do?
Repeat your boundary firmly, change the subject, walk away, or ask a trusted adult for help if the pressure continues.
You see another kid getting bullied at school. What should you do?
Tell a trusted grown-up and help in a safe way. You don't have to solve the problem by yourself.
You ask Mom what's going to happen tomorrow, but she doesn't know yet. What could you do instead of asking her again and again?
Remind yourself that it's okay not to know, use a coping skill, and focus on something you can do right now.
You notice your stomach feels nervous, and Worry Brain starts telling you something bad might happen. Walk me through THREE things you could do.
2. Ask yourself whether there's an actual problem to solve.
3. Use a coping skill or encouraging self-talk.
Worry Brain says, "If I don't keep thinking about this, something bad might happen." What can you do instead?
Recognize it's Worry Brain, remind yourself that worrying doesn't prevent bad things, use a coping skill, and return to what you were doing.
Your friend says, "If you were REALLY my friend, you'd do this!" How could you respond while keeping your boundary?
"I care about you, but I don't want to do that."
Being a good friend doesn't mean always saying yes.
Your mom seems worried or sad. How could you show her you care WITHOUT making it your job to fix her feelings?
You could give her a hug, say something kind, or ask if she's okay. But it's the grown-ups' job to handle grown-up problems.
Worry Brain wants you to be 100% sure nothing bad will happen. Why might asking for reassurance over and over actually make Worry Brain stronger?
Because nobody can know everything about the future! Asking over and over can teach Worry Brain that uncertainty is dangerous instead of teaching it that you can handle not knowing.
You're worried about tomorrow, your brother is upset, AND your friend wants you to do something you don't want to do. What are THREE things you can remind yourself?
1. "I don't have to know everything about tomorrow."
2. "I can care about my brother without being responsible for fixing everything."
3. "I'm allowed to say no and set boundaries."