A worry worksheet for kids can give your child somewhere to start when they feel upset and the words are hard to find. Perhaps they say their tummy feels funny before school, ask the same question at bedtime, or simply shrug when you ask what’s wrong. It can be hard to know what to say when you can see something is bothering them.
In my work as a counsellor, I learned how helpful it can be to slow down and give someone time to find their own words. With young children, that might mean sitting beside them while they draw, listening while they tell you a little about their day, or writing down the words they choose.
I created Murphy’s Worry Detective to help you do that together. I’ll show you how to introduce the activity, work through its three questions and help your child choose one small step.
How to use a worry worksheet for kids
Choose a quiet moment when you have a few minutes to sit together. Put out a pencil or a couple of crayons, and let your child decide whether to draw, write or talk. You might say, “Murphy’s looking at one worry today. Is there one you’d like us to look at together?”
You can introduce the worry worksheet for kids when your child is settled, perhaps after a snack or while you’re already drawing together. If they’re very upset, you could sit close and offer comfort first, then come back to the sheet when they’re ready.
Some children will tell you a whole story. Others may draw a tiny picture or offer a single word. Let that be enough for today.
How to use a worry worksheet for kids
Choose a quiet moment when you have a few minutes to sit together. Put out a pencil or a couple of crayons, and let your child decide whether to draw, write or talk. You might say, “Murphy’s looking at one worry today. Is there one you’d like us to look at together?”
You can introduce the worry worksheet for kids when your child is settled, perhaps after a snack or while you’re already drawing together. If they’re very upset, you could sit close and offer comfort first, then come back to the sheet when they’re ready.
Some children will tell you a whole story. Others may draw a tiny picture or offer a single word. Let that be enough for today.
1. What’s worrying me?
Start by inviting your child to show or tell you what’s on their mind. If they draw a picture, ask whether they’d like to tell you about it. Give them a moment to answer in their own way.
Suppose your child draws themselves standing at the edge of the playground. They might say, “Everyone already has someone to play with.” You could reply, “You’re worried there won’t be anyone to play with at break time.” Hearing their worry in familiar words gives them a chance to say whether you’ve understood it.
If your child says, “I don’t know,” you can leave the box blank and say, “We can come back to it. I’m here if you want to tell me later.”
2. Who can help me?
Ask your child to think of a grown-up they feel comfortable talking to. At home it might be you, a grandparent or another carer. At school it might be their teacher, a classroom assistant or the adult they see at break time.
You could ask, “Who could you go to if you were standing on your own at break?” If your child is unsure, offer two familiar names and see whether either feels right. They can draw that person, say their name, or ask you to write it down.
3. What’s one little thing I can try?
Help your child choose a step small enough that they can imagine doing it, with support if they want it.
For the playground worry, your child might choose to practise saying, “Can I play too?” Or they might ask you to help them tell their teacher that they’re worried about finding someone to play with. You could practise the words with them at home so they have a starting point.
When you finish the worry worksheet for kids, say back what you’ve agreed. “Tomorrow we’ll tell your teacher together.” A clear plan gives your child something concrete to remember.
Make room for worries through a story
Some children find it easier to talk about a character’s worries first. If you’d like to continue supporting your child at home, my children’s book Murphy Helps with Worries is a gentle story for ages 3–7 that you can read together.
You might pause and ask, “What do you think Murphy is feeling here?” If your child wants to talk about their own experience, follow their lead. You can also simply enjoy the story together and leave the conversation for another day.
Find Murphy Helps with Worries in my shop or browse Murphy’s Brave & Calm series on Amazon. Murphy helps with worries
What if your child wants to stop?
If your child moves away, changes the subject or asks to stop, you can say, “That’s okay. We can leave it there.” A short conversation still gives you a chance to show that you’re willing to listen whenever they want to try again.
You can also use one question from the worry worksheet for kids without taking out the sheet. If your child mentions a worry while you’re walking home, you might ask, “Would you like me to listen, or would you like help thinking of one thing we could do?”
For more ideas for everyday conversations, read 7 Gentle & Powerful Ways to Calm a Worried Child.
Download Murphy’s free worry worksheet for kids
Print a copy of Murphy’s Worry Detective and keep it somewhere easy to find. The sheet includes all three questions and a short note for grown-ups. Your child can fill in one box today and come back to the rest another time.
Sign up to Get Murphy’s Free Worry Detective
You can also use the free Anxiety Thermometer for Kids alongside the worksheet. The thermometer gives your child a way to show how big the worry feels. When they’re ready, Murphy’s questions can help you talk about what’s bothering them, who can help and what you might try together.
One small step is enough
The next time your child hints that something is worrying them, try sitting beside them and asking, “Would you like to draw it or tell me about it?” You can open Murphy’s worry worksheet for kids and begin with that first box. A few quiet minutes together can give your child a chance to share what’s on their mind and know they have someone to turn to.
