ABarlow & JBroad May 2019
Why are you
worrying?
Your guide to what you can do
when you’re worrying
Your Name: _________________________
ABarlow & JBroad May 2019
Session One
Everyone worries at some time. It is normal to
worry now and then. People worry about a lot of things
but worries often go away after a while. This workbook
is going to help you to look at the following:
You can also go to the School Nurses website
www.healthforkids.co.uk and click onto the feelings box for more
information and activities.
Why do we
worry?
What can be
done about it?
Who is there to
help?
How can I
recognise when I
am worrying
ABarlow & JBroad May 2019
Your Emotions We all have emotions. What do these mean to you?
Angry Annoyed Excited
Proud Sad Embarrassed
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Hurt Scared Happy
Surprised Worried Nervous
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Anxiety is when you often feel
scared, and sometimes you are
not sure why.
How do I Feel Today Say how you are feeling today
5 4 3 2 1
I feel very
happy I feel happy I feel alright I feel sad
I feel very sad
Say why you are feeling like this
Is worrying normal?
Everyone worries at some time but we are all different
and we can all worry about different things. So your
friend may worry about something which you think
there is no need to worry about. Also some people will
only worry for a short moment and others may worry
for longer.
ABarlow & JBroad May 2019
Colour in each bubble that decribes something that you
often worry about
Someone I care
about getting sick
or dying
What’s going
to happen in
the future
Being bullied
Making
mistakes or
messing up
The way I look
What others
think of me
My family not
having enough
Something bad
happening at
school
Changing class
or school
Falling out
with friends
Arguments
at home
The dark
Not being
liked
Getting
bad grades
at school
Exams,
Tests or
SATs
Saying something
wrong
People not
wanting to
be friends
with me
Someone I
care about
leaving me
Getting sick or
seriously
injured
What’s happening
around you such as
fighting, terroism,
pollution
ABarlow & JBroad May 2019
Even though we all worry about different things the
worry is still very real to the person who is feeling it.
Sometimes we worry about things that haven’t even
happened. Such as what if someone close to us dies.
Difficult things happen to everyone and worrying
about them is normal but sometimes we can begin to
feel anxious.
Is there anything else you worry about?
ABarlow & JBroad May 2019
When I am WORRYING this is what my body feels like
Worrying too much is not good for us and this can
affect our body and thoughts and how we feel.
Sometimes worries are big things and sometimes they
are small
Mark which ones you get. You can add others that you can think of.
Butterflies in
the tummy
Heart beat faster
Tense shoulders
Sweaty hands
Not able to say
how you feel
Headache
Feeling dizzy
Face turns red
Feel hot
Harder to
breathe
Shaky
Tummy ache
Fidgity
Need to go
to the toilet
ABarlow & JBroad May 2019
Feeling calm and safe can help you worry less
I can feel calm, safe and relaxed when I….
(How many of these can you fill in)
I taste ….
I talk to….
I listen to….
I stay away from…
….
I go to….
I hug ….
I smell ….
I imagine….
….
I play ….
ABarlow & JBroad May 2019
Try some of these ideas when you are at home
Blowing your worries away
Sometimes we can imagine our worries to float away.
Hold your hands together like you are holding a very
small balloon.
Then gently blow into your hands all your worries.
As you blow your balloon gets bigger and bigger.
Then you can let your balloon go.
You can then watch your balloon take away your worries
Hug a pillow.
ABarlow & JBroad May 2019
Why are you worrying?
Session Two
Your Name: _________________________
How do I Feel Today Say how you are feeling today
5 4 3 2 1
I feel very
happy I feel happy I feel alright I feel sad
I feel very sad
Say why you are feeling like this
ABarlow & JBroad May 2019
Last session we looked at:
• What are different emotions
• Why you are worrying
• How does your body feel when you are worrying
• How you can feel calm and safe
Remember we all worry sometimes.
Have you been able to use any of the exercises you were
given last week?
How did you get on?
Sometimes the worries we had when we were younger
we wouldn’t see them as worries now. This is because
as you grow more mature you see things in a different
way. It’s a bit like putting on sunglasses and seeing
things differently.
ABarlow & JBroad May 2019
Why do I feel like this?
Humans have developed a special way to deal with
situations when they feel they are in danger.
Sometimes when we worry a lot or feel
anxious our brain is telling our bodies to
look out for danger.
This is called the ‘Fight, Flight, Freeze’ response.
Imagine you are walking in the jungle and you
can hear all the animals around you. Your brain
will tell your body to look out for danger.
Your body then makes a chemical called
‘adrenaline’ which makes our heart beat faster
and stronger.
We breathe faster to get more oxygen round
our body.
The pupils in our eyes get bigger so we can see
better.
Our brains begin to think faster.
Our muscles begin to get tense as we are
getting ready to either run away, or to stand
really still or get ready to fight.
ABarlow & JBroad May 2019
Write in Your Lilypad
Good Things
Worries
Wishes
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Who can you talk to
What can I do when I am feeling worried?
There are lots of things you can do to help you with
your worries.
Talk to someone
Talking to someone can help you look at why you are
worrying and what you can do. Think of who you can
talk to when you are at home, school or club.
Talk to someone you trust such as your Mum or Dad or
a teacher. You can’t always stop things from happening
but talking can help.
Sometimes it is hard to talk so try writing down what
you are thinking first.
ABarlow & JBroad May 2019
Things that I enjoy doing
Go and do an activity which you enjoy
Doing exercise or something fun can take your mind off
your worries for a while and make you feel more
relaxed.
There are lots of things you can do which will help you
relax and when you’ve done something fun sometimes
your worry does not seem so big.
Listen to music; Go for a walk; Draw or write in your
diary your feelings; Be active – run, cycle, do a sport;
Read; Have a bubble bath; yoga; play a game.
ABarlow & JBroad May 2019
Worries I can do something
about Worries I cannot do
something about
Look at what you are worrying about
Sometimes we worry about things that we can’t change.
Have you ever worried about whether someone likes
you? You can’t make people like you, all you can do is be
nice to people and just be you.
Look at your worries and put in the inner circle the
worries you can do something about. Put in the outer
circle the worries you have that you cannot do
something about.
ABarlow & JBroad May 2019
If you can’t change the thing you are worrying about
then why are you worrying about it? Go and have fun
with your family and friends instead.
What to do about worrying?
What am I
worried
about?
Can I do
something
about it?
No -let it
go. Stop
worrying. Yes
What can you
do about it?
When are you
going to do
it?
Now stop
worrying
Now Go and
do something
fun!
ABarlow & JBroad May 2019
Think positive thoughts
Sometimes when you are worrying it is hard to
remember the positive things about yourself and the
good things you have.
Write six positive statements about yourself. What
would your friends and family say about you?
You can add more later. When you are worrying use these
to remind yourself of the good things.
ABarlow & JBroad May 2019
Get enough sleep
When you don’t sleep well your worries can seem a lot
worse.
What can you do to help you relax before going to sleep
Have a nice bath and either read a book or watch a bit of TV
before going to bed. Don’t play on your computer, your i
pad or on your mobile phone at least an hour before you
go to sleep because the light from these stops your brain
from thinking it’s time to sleep.
You don’t have to stop watching TV all the time but
don’t watch scary movies, DVDs or games on your
computer. Sometimes these can play on your mind and
make you worry or stop you from sleeping.
Even if your friends say they have watched a scary
movie they probably haven’t really.
ABarlow & JBroad May 2019
Some Relaxation Exercises To Do
Sometimes when we worry learning to relax can be
really helpful. It gives us a chance to forget what we
are worrying about. It can also help you to sleep better.
You can do these quietly or with some relaxing music.
Remember that you have to practice to get it right.
Tense and Relax Exercise
Learn to tense and relax your muscles:
• Squeeze your fists,
• Stretch your legs,
• Scrunch up your face,
• Keep your body tight count to 5 and then let your
body go loose.
Another way is to use breathing exercises.
1. First of all concentrate on your BREATHING….
2. Breathe in through your nose and imagine your
breath going down to your belly.
3. Breathe out through your mouth.
4. Do this a few times – nice and slowly
You can practice these exercises before going to
sleep
ABarlow & JBroad May 2019
Eat healthily
Sometimes when we worry we can either eat too much
or we may not feel like eating. It is important you eat
and drink healthily to help your body and brain work
properly. Make sure you drink at school and after
sports. Take a bottle of water with you to school.
Look around you.
What do you see?
Listen carefully.
What do you hear?
What do you taste?
Use your hands & feet
What do you feel?
Use your nose
What do you smell?
Sometimes when we worry we cannot concentrate on
anything else. Do this ‘grounding exercise’ to help
you stop worrying so you can carry on doing other
things.
ABarlow & JBroad May 2019
ABarlow & JBroad May 2019
What if this does not work for me?
Helpful websites
Information from: CBT training provided by Nottingham University; Young Minds
ChildLine Freephone 0800 1111 – any time. You can call for advice,
information or support for any worry. You can also visit their website
on www.childline.org.uk.
Bullying support Helpline 0808 800 2222 You can also visit their website on www.bullying.co.uk
Remember to Surf Safely Never give out your real name, telephone number or address on line. Visit www.thinkuknow.co.uk on how to keep safe on the internet and social media.
For More Information on your emotions why not look on the School Nurse websites. If you go to Primary school go on: www.healthforkids.co.uk If you age 11 – 19 go to: www.health for teens.co.uk
Public Health Nurse (School Nurse) Your School Nurse team works at Telephone
Web Sites www.Young Minds.co.uk is a website for young people with lots of information about feelings and emotions.
Sometimes we worry so much that we need to go and talk to
our doctor and they can arrange for you to see a counsellor
or someone who could work with you about your worries.
They will give you a chance to talk about how you feel. These
services are confidential so your friends and school don’t
need to know about it if you don’t want them to.