Anxiety and worries about going to school

Exercises to support your child or young person

Challenging negative thoughts

This activity is designed to help you work with your child or young person to challenge negative thoughts and build more positive thinking patterns.

  1. ask your child to share a recent negative thought. For example, "I’ll fail my maths test" or "Nobody likes me"
  2. write the thought down. This helps to view it more objectively
  3. discuss whether the thought is a fact or a feeling. Ask if there is solid evidence supporting it (fact) or if it is based on a temporary emotion (feeling)
  4. challenge the feeling-based thoughts by asking for evidence for and against them. Help your child reframe it into a more balanced thought. For example, "I've studied and will do my best" instead of "I'll fail"
  5. create a positive affirmation. For example, "I am prepared for the test" or "I am liked and valued"

Reflect on how your child or young person feels after the activity. Encourage them to use this method for future negative thoughts.

Mindfulness practice

Mindfulness is the practice of focusing on the present moment without judgment. It involves being aware of thoughts, feelings, and sensations as they happen. This helps with managing emotions and finding calm.

Mindfulness can be especially useful for children or young people with anxiety during moments of stress or when they feel overwhelmed. It helps them recognise early signs of anxiety, like racing thoughts or a fast heartbeat, and allows them to respond calmly. It can also be beneficial during transitions, such as before a test or when trying something new, helping them stay grounded and reduce anxious feelings.

The "5-4-3-2-1" technique is a simple mindfulness exercise that helps children and young people focus on the present moment by using their senses. Here's how it works:

  1. look around and name 5 things you can see. This helps bring attention to the environment and away from anxious thoughts
  2. notice and describe 4 things you can physically feel, like the texture of your clothes or the coolness of a breeze. This grounds you in the here and now
  3. listen carefully and identify 3 sounds, whether it's a bird chirping, the hum of a fan, or your own breathing. This shifts focus to the present and calms the mind
  4. take a moment to notice 2 distinct smells, like the scent of your lunch or the fresh air. This deepens your connection to the current moment
  5. pay attention to 1 thing you can taste, even if it's just the lingering flavour in your mouth

This completes the exercise, bringing full awareness to your senses and helping reduce anxiety.

Getting to know me

Ask your child or young person to answer the following prompts. They may want to write their answers down or draw pictures.

  • I am happiest when I am.......
  • I really enjoy......
  • things that make it difficult for me....
  • when I am at school I miss.....
  • things that help me.....

Worries in your body

Think about how worries might feel in different parts of the body with your child or young person and write some ideas down. Consider how worry might feel in:

  • your head
  • your heart
  • your stomach
  • your legs and arms