Worry Coping Cards
Take Deep Breaths Stop and Listen
Draw Your Worry Favorite Place
Write a Happy Ending Journal
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Worry Coping Cards
Stop and Listen Take Deep Breaths
Spend a few minutes just Breathe in slowly through your
listening to the sounds around nose and hold the air in your
you. What sounds do you lungs. When you are ready to
hear? Are they loud or soft? release the air, put your lips
Pay special attention to together and pretend like you
interesting sounds you’ve are blowing through a straw.
never noticed before. Do this 20 times.
Favorite Place Draw Your Worry
Think of a place where you Draw a picture about your
feel calm, comfortable, and worry. Here are some ideas:
happy. It may be a beach, a
• What you look like when you’re
forest, your bedroom, or
worried and when you’re calm.
somewhere else. Imagine
what this place looks and • What you can do to stop
worrying.
sounds like and imagine how
• Something you are worrying
good you feel when you’re
about.
there.
Journal Write a Happy Ending
Write about your worries. Use Usually when you worry, you
these questions to get started: imagine things ending badly.
Try writing about your worry,
• What are you worried about?
but make the ending positive.
• What do you do when you’re Write about how you solve a
worried? problem, relax, start feeling
• What happened the last time better, or handle your worry.
you worried about something
similar?
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Worry Coping Cards
Talk About It Think About What Is
Get Moving Listen to Music
Practice a Hobby
© 2019 Therapist Aid LLC Provided by [Link]
Worry Coping Cards
Think About What Is Talk About It
When you worry, you probably Talking about your feelings is
think of bad things that could one of the most powerful
happen. Instead, try thinking of ways to control them. Tell a
what actually happens most of trusted person, like a parent,
the time. For example, instead friend, teacher, or counselor
of thinking, “I’m worried I will what you’re worried about. Try
miss my school bus”, try using this sentence to get
thinking “I’ve never missed my started:
bus before.”
“I feel worried when _____.”
Listen to Music Get Moving
Enjoying your favorite music Get your energy out by being
can take your mind off what’s active. Play a sport, ride your
worrying you. Focus your bike, dance, swim, go for a
attention on the instruments, walk, or run around until you’re
lyrics, and voices in the song. tired.
Practice a Hobby
Do any hobby that you think
might distract you from your
worry. Play an instrument,
paint, practice a new skill, play
a game, or do anything else
that you enjoy.
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