If you find yourself worrying, you’re not alone. Most kids worry from time to time. Worrying is a way of thinking ahead about what might happen. It often comes with questions like, “What if this happens?” or “What if that happens?”
For example, you might worry about things like, “Will everything be OK?” or “What if I don’t do well?”
If you’re concerned about a problem, you might think, “How can I handle this?” or “What am I going to do?”
When it comes to safety, you might wonder, “Is it safe to do this?” or “Could I get hurt?”
When facing something new, like starting a new school, you might ask yourself, “Am I ready?” “What will it be like?” or “Will I make friends?”
If you’re worried about someone you care about, you might think, “Will they be OK?” or “How can I help?”
Can you remember a time when you felt worried? What did you worry about, and how did things turn out?
What Should I Do When I’m Worried?
If something is bothering you, it helps to talk to a parent about it. They can listen and help you work through your worry. With their support, you can figure out the best way to handle what’s on your mind, which can help you feel more confident and less worried.
Here are some things you can do when you’re feeling worried:
- Let a Worry Come and Go: If a worry crosses your mind, it’s okay. You don’t have to push it away. Just notice it and find the words to describe it. For example, if you’re worried about starting a new school, you might say to yourself, “I’m worried about my new school. I’m not sure if it will be easy to make friends.”
- Know What a Worry Is: Worrying is a way of thinking about what could go wrong, but it doesn’t mean things will actually go that way. Remind yourself that things might turn out just fine.
- Talk Yourself Through It: See if there’s something helpful you can say to yourself. For example, you might say, “I made friends at my old school, so I can make friends at my new school too.” Or, “It’ll be fun to meet new people.” Remind yourself of the good things that could happen: “I might find a new best friend.”
Sometimes, doing these three things is enough to help you feel more hopeful and less worried. You might be ready to let the worry go and focus on the good parts and what you can do to make things go well.
Other Things to Try:
- Share What’s on Your Mind: Talking to someone, like a parent, can help. Sometimes, just saying a worry out loud makes it seem smaller and easier to handle. Discussing it can help you think of what to do.
- Let a Parent Help You: If you’re not sure how to handle your worry or let it go, a parent can help you think it through. They can help you prepare for what’s ahead. For example, if you’re worried about a test, they can help you study. If you’re worried about making friends, they can role-play with you to practice what to say.
- Notice Other Feelings You Have: When you worry, you also have other feelings and thoughts. Even if part of you feels worried, another part might feel excited or curious about what’s ahead. Notice the good feelings along with your worry.
- Face What You’re Worried About: You might wish you could avoid things that worry you. But avoiding them means you never get the chance to see that you can handle them. It’s better to get prepared, find support, gather your courage, and face your worries. You might surprise yourself with how well things go and what you can handle.
What If I Worry Too Much?
It’s normal to worry sometimes. But some kids worry too much or too often. This can make it hard to enjoy things. If you’re worried a lot, it’s important to get extra help to worry less.
Let a parent know if your worries:
- Take up a lot of your time and energy
- Make you feel upset, stressed, or scared
- Are on your mind every day
- Feel like a habit
- Seem like too much to handle
- Make you feel like you must do things to stay safe or prevent bad things from happening
Even with big worries, there is help available to make things better. The first step is to tell an adult what you’re going through. Getting the right support can be a big relief!