We all worry sometimes. Worrying is something we feel when our thoughts make us a bit scared or nervous.
When we are worried it can make our body feel a bit odd.
You may feel sick, warm, sweaty and shaky.
Top tips – these are things we can try to help us feel better when we are worrying:
Talk to someone
If you’ve got a worry going around in your head, it can help to tell someone, write it down or even draw it.
If you have lots of worries it can help to plan a time every day to talk about any worries you have with someone you trust (a teacher or parent).
Ask questions
Sometimes we can worry about things we don’t need to or we might not be sure what is happening.
If you aren’t sure about something, ask someone for help.
Practice ‘mindfulness’
This is thinking about what is happening here and now. It can help us to focus on our body and calm our mind. There are lots of ways to practice mindfulness – take a look at our mindfulness activities box for ideas.
Keep busy – keep active
Sometimes doing something fun or something that keeps your mind busy can help – some people do colouring or a puzzle, other people get up and dance around or listen to a song that makes them happy.
Exercise can help too – it keeps our body and our mind healthy.
Mindfulness activities:
Try using your senses:
Name five things you can see
Name four things you can hear
Name three things you can touch
Name two things you can smell
Name one thing you can taste
Try breathing techniques:
Sit comfortably.
Breathe in slowly through your nose, hold the air in your lungs, and then breathe out slowly through your mouth as if you are blowing through a straw.
The secret is to go slow:
Breathe in for four seconds
Hold for four seconds
Breathe out for four seconds
Repeat!
Try some mindful colouring:
A colouring page (page six) has been provided in the PDF at the top of this page.
Resources:
- Young Minds
- Kooth – (ages 10 -25) offers a free, safe and anonymous online counselling and support service for when you need to talk to someone confidentially about what is bothering you.
- NHS – Find Mental Health Support for Young People
- The Mix (age 25 and under) – offers support for anxiety, depression with self-care and counselling.
- Young Persons Text Crisis Service – 24 hours – TEXT 25258 Young Minds.