😰
What's the worry?
Let's get this worry out of your head and onto the page. That already makes it smaller.
What are you worried about?
Something at school (test, presentation, grades)
Something with friends (fitting in, conflict, being left out)
Something with family
Something that might happen in the future
Something about my health or my body
Something else
📊
How worried are you?
On a scale from 1 to 5 — how big does this worry feel right now?
🤯 In my head
💓 Tight chest
🤢 Butterflies / stomach
😮💨 Hard to breathe
🥵 Hot or sweaty
🥶 Shaky or cold
🔍
Is this worry actually likely?
Worry brains exaggerate. Let's be a detective and look at the facts.
Has this worry come true before?
Yes, it has
No, not really
Sometimes
I'm not sure
Worst case
More likely
💪
What can I do about it?
Some worries we can do something about. Others we just have to let go. Which is this one?
Is there something I can actually DO about this worry?
✅ Yes — there's something I can do
🌬️ No — I need to let it go and use a coping skill
🤔 A little of both
🫁 Box breathing
🌿 5-4-3-2-1 grounding
💧 Cold water reset
🏃 Move my body
🗣️ Talk to someone
✍️ Write it out
🌟
You faced your worry head-on!
That takes real courage. 💙
My worry
—
How big it felt
—
What's more likely to happen
—
One thing I can do
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