Worry Tamer Activity Worksheet
Therapy Tool Brave Explorer Mission
Worry Tamer Activity Worksheet
Name:
Date:
Everyone feels worried or nervous sometimes! Worry is just our brain's alarm system trying to protect us. Today, you are the detective in charge. Let's find out how worry acts and teach it who is boss!
1
My Body Radar: Where is Worry Hiding?
Check or color the spots you feel
Busy Brain
Racing thoughts, dizziness
Thump Heart
Pounding fast like a drum
Butterfly Tummy
Twists, knots, or aches
Shaky Hands
Fidgety, cold, or sweaty
Jelly Legs
Wobbly or wants to run
Tight Shoulders
Stiff like a stone statue
2
Draw Your Worry Creature!
Make it silly or goofy!
When worry is just in our head, it feels huge. When we put it on paper, it's just a silly drawing! Does it have wild hair, fuzzy ears, or polka dots?
Drawing Box
Creature's Name:
Silly Habit:
3
The Worry Volume Knob
How loud is worry whispering right now?
1 Teeny Quiet mouse
2 Small Soft breeze
3 Medium Normal voice
4 Loud Barking dog
5 Mega Big siren!
Circle the number above. In Part 2, we will use our superpowers to turn that dial down!
Part 1: Notice & Name It Turn over for your Superpower Calm Toolkit → Page 1 of 2
My Superpower Calm Toolkit
Concrete tools to soothe your body and boss back worry
Mission Goal Feel Calm & Safe
4
Magic Balloon Breathing
Trace with your finger!
1. Smell Flower Breathe deep through nose (3 sec)
2. Hold Gentle Keep tummy round like a balloon
3. Blow Bubble Slow exhale through mouth (4 sec)
Try 3 magic balloon breaths together with your therapist or helper!
5
The 5-Senses Grounding Safari
Anchor back into the room
5 See: Find 5 things you can spot with eagle eyes:
4 Touch: Feel 4 textures (chair, pants, shoes, rug):
3 Hear: Listen for 3 sounds around you:
2 Smell: Notice 2 pleasant scents or clean air:
1 Truth: Say 1 brave phrase out loud: "I am safe right now!"
6
My Brave Shield & Next Reset Pick
Pick your go-to trick
My Superpower Mantra
Write your brave sentence inside:
Bear Hug
Squeeze tight for 5s
Cool Water
Slow sips from cup
Fidget Squeeze
Stress ball or putty
Helper Check
Ask a trusted adult
Explorer Debrief Check-In
What is your Worry Volume knob now? (1 to 5):
Therapist / Guide Sign-off
Part 2: Superpower Toolkit Keep this in your Brave Pocket or backpack! Page 2 of 2
Brave Pocket Coping Cards
Therapy Handout Worry Tamers Toolkit
Brave Pocket Coping Cards
Card Owner:
Instructions: 1. Cut along the dashed lines ✂ 2. Pick 2 cards to test in your session 3. Keep them in your pocket, binder, or bedtime table!
✂
Lemon Squeeze
Muscle Reset
Imagine you have 2 super sour, juicy lemons in your hands. Squeeze them into tight fists as hard as you can! Count to 5... then DROP them!
Notice how soft and warm your fingers feel now!
✂
Butterfly Hug
Gentle Calm
Cross your arms across your chest like butterfly wings. Gently tap your left shoulder, then right shoulder, back and forth slowly like calm wings.
Take 4 soft breaths while fluttering slowly.
✂
Hot Cocoa Breath
Deep Breath
Hold a warm mug of cocoa in both hands. Sniff the sweet chocolate in through your nose (1, 2, 3)... then blow gently on it to cool it down (1, 2, 3, 4).
Repeat 3 times until your tummy feels warm!
✂
Mighty Tree Roots
Body Anchor
Plant both feet flat on the ground. Imagine strong roots growing deep into the earth. Push down into the floor. The ground is holding you safe!
Whisper: "I am rooted, safe, and solid."
✂
The Ice Cube Melt
Release Tension
Freeze your whole body stiff like an ice cube! Tight shoulders, stiff face, rigid knees. Now imagine the warm sun shines on you... slowly MELT loose!
Turn into a relaxed, wiggly puddle of calm.
✂
Eagle Eye Safari
Sensory Reset
Keep your feet still and look around like an eagle! Spot: 3 things that are blue, 2 things that are round, and 1 cozy spot to sit.
Your senses bring you right back into the room!
✂
Brave Shield Armor
Mindset
Picture a sparkly, invisible bubble shield wrapped around you. Worries bounce right off! Place your hand on your heart and say your secret password:
"Feelings come and go, but I am in charge!"
✂
Spaghetti Shake
Energy Release
Got jittery, buzzy butterflies inside? Shake out your right arm, shake your left arm, wiggle your knees, and shake your silly wiggles out for 10 seconds!
Then freeze like a statue and take one deep sigh.
Brave Explorer Pocket Kit Pro tip: Punch a hole in the corner and clip them onto a keychain ring! 8 Coping Cards