Are you worried about something?
Meeting new friends, learning to swim, competing in sports, family problems at home - all these and many more are things that we all worry about. It is completely natural to feel a mix of emotions about things, and worry can be helpful as long as it doesn't last too long, become too intense or happen too often.
Talking about your problems is always the best way to start making them better. Often, by talking to your parents, carers or another adult about the things that are bothering you can help you to see things differently and will make you feel that you do not have to deal with it on your own.
We're here to help!
At school, you can speak with your class teacher, or any other adult, who will always be able to make time to listen to you.
If you are not sure what to say, try writing it down and giving the message to an adult you trust to read and come to speak to you about it after. Alternatively, you can place your note in the 'Chance to Chat' box in your classroom and an adult will read it and speak to you. Remember to write your name on the note.
We have a school counsellor in school twice a week. You can make a self-referral or visit at lunchtime to talk about any concerns.
The Worry Box
A Worry Box is a place that you can put your worries, so you do not have to keep thinking about them. It is just storing them or putting them away instead of always thinking about them. Create a worry box with your parent or carer by finding a box and decorating it and then labelling it. Once made, write all your worries in a list on paper and cut each worry into its own strip of paper. Fold each worry and put it in the box. Once all the worries are inside, close the box.
You can also make a worry jar or get a special Worry Monster - anything will work!
Schedule Worry Time
The next step is to schedule "worry time". Worry time is a set time of day when you can sit calmly with your adult and discuss the things that are in the worry jar. Choose 10-15 minutes per day after school, or dinner (but not right before bed) and write this time on the jar (for example 4.15 - 4.30pm). During this time, open the jar and focus on one or two each day to talk over with your grown up. To end worry time, have a timer or alarm to sound, put the worries away for the next day.
Of course, it is normal for worries to come up at other times of the day, so it will be good to get into the habit of writing it down and "saving the worry" for worry time later that day.
By using the worry box regularly there will come an exciting time that you realise something you had previously put in the jar is no longer a worry and you have successfully overcome! Celebrate this moment by taking the worry out and ripping it up!
Tellmi is a safe, anonymous app where you can talk about absolutely anything. From anxiety to autism, dating to depression or self-esteem, sharing your experiences with our awesome community helps you to feel better. The moderators check everything to keep you safe and their in-house counsellors are always on hand if you need extra support.