Anxiety Journal Exercise for Kids & Teens

It is very common for our kids and teens to get caught up in the worry cycle of “what if?”.

“What if I fail, what if I get teased, what if no one likes me, what if I have to sit all alone at lunch, what if something bad happens to my parents, what if I get sick?” All of these thoughts are normal but if they are on repeat then it’s time to do some anxiety work.

Below is journal exercise that kids and teens can do to help them affirm WHAT IS instead of WHAT IF. Our “what if” thoughts can put us into an anxiety spiral. Try and stop it in it’s tracks by asking what is actually true, what do you know for sure in this moment.

Here’s an example,

WHAT IF: “I’m worried that my teacher will call on me in class and I will be embarrassed.” This is a valid thought for kids that deal with social anxiety. Try to help your kids work through those things we can’t answer for them by affirming what is.

WHAT IS: “Right now I’m not being called on. I know I can get through tough moments. In this moment I am safe, I am loved. I am a good student.”

Then, they can think more clearly and add additional thoughts to help them cope. “If I get called on I can work through the feeling and then move on. My anxiety wants me to make a bigger deal in my mind than it really is.”

Next time a worry spiral starts, try affirming “WHAT IS”.