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Worry Worksheet for Kids

The worry catcher — get it out of the head and onto paper

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Worries are easier to handle when they're out of your head and on paper. Use this page like a worry catcher — once it's down here, you don't have to carry it.

My worries today
1.
2.
3.
4.
5.
Pick my biggest worry — then sort it
My biggest worry
I can do something about this
One small step I can take
A grown-up who can help
I can't do anything about this right now
Put it in the worry box — what will I do instead?
A time later I can come back to it
Worry shrinker questions
Is the worry a guess or a fact?
What's most likely to actually happen?
If it did happen, what could I do?
Who could help me?

The worry box trick

Some families use a real box: write the worry on paper, fold it, and put it in. The brain relaxes when it knows the worry is held somewhere safe.

© 2026 TherapistAssist · For clinical use · Not a substitute for assessment
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About this worksheet

Worries are easier to handle when they're out of the head and on paper. This worksheet is the worry catcher. The child lists up to five worries, picks the biggest one, then sorts it into a two-column choice: 'I can do something about this' (with one small step and the name of a grown-up who can help) or 'I can't do anything about this right now' (the worry box — what will I do instead, and a specific time later I can come back to it). Four worry-shrinker questions follow, drawn from CBT for childhood anxiety: is this a guess or a fact, what's most likely to actually happen, if it did happen what could I do, who could help me. The two-column sort is the regulation move — it stops the loop of helpless rumination by forcing either action or release. Many families use a physical worry box alongside: write the worry, fold the paper, put it in. The brain relaxes when the worry is held somewhere safe. Ages 6–11; especially helpful for bedtime worries and school-anxiety mornings.

When to use it

  • Ages 6–11 with generalized worry, school anxiety, or bedtime rumination.
  • After exposure to a worry-amplifying event (news, family stress, a friend's illness).
  • Children of anxious parents — pairs with parent worry-loop coaching.
  • Pre-bedtime, with the agreement that worries go on the page until tomorrow.
  • Not a first move for OCD-pattern intrusive worries; consider ERP-based tools instead.

How to use it

  1. 1
    Externalize first

    Get the worries on paper before any reframing. The act of writing is itself regulating.

  2. 2
    Sort, don't argue

    The two-column sort is the move. Don't try to talk the worry out — sort it into action or release.

  3. 3
    Make the small step specific

    'Talk to the teacher' is too big. 'Tell Mom tonight what happened at recess' is doable.

  4. 4
    Use a real worry box

    A shoebox, a jar, or a folder. Physical containment helps the brain trust the release.

  5. 5
    Schedule worry time

    If worries pile up, set a 10-minute window earlier in the day to go through the box together. Outside that window, worries wait.

Frequently asked questions

What's a worry box for kids?+

A physical container — shoebox, jar, folder — where the child writes a worry on paper, folds it, and puts it in. The brain relaxes when it trusts the worry is held somewhere safe and will be revisited later. Pairs naturally with this worksheet's sort.

How do I help my child with worry?+

Three moves: (1) externalize — get the worry out of the head and onto paper or into words; (2) sort — actionable worries get a small step, non-actionable worries get released into a worry box; (3) co-regulate — your calm becomes their calm during the sorting, not yours alone afterward.

Should I reassure a worried child?+

Briefly, yes — but reassurance alone doesn't shrink worry, and over-reassurance can accidentally amplify it (the child learns they need reassurance to function). Pair brief reassurance with the worksheet's worry-shrinker questions so the child builds their own coping muscle.

What's the difference between worry and anxiety?+

Worry is the cognitive content ('what if X happens?'); anxiety is the physiological and emotional response (racing heart, knot in the stomach, dread). They feed each other. This worksheet targets the worry; the Anxiety worksheet for kids targets both.

When should I get professional help for child worry?+

When worry regularly interferes with sleep, school attendance, eating, friendships, or family life for more than a few weeks, or when the child can't access this kind of worksheet because the worry is too overwhelming. Worksheets supplement professional care; they don't replace it.

Worksheet — Worry Worksheet for Kids — provided by TherapistAssist for clinical use. Not a substitute for assessment or treatment.