Why Setting Scheduled Worry Time Minimizes Anxiety for Your Child
Boosting positive mental health is an invaluable part of children’s overall health and well-being. According to the Centers for Disease Control and Prevention, 1 in 6 children aged 2–8 years (17.4%) in the Unites States has a diagnosed mental, behavioral, or developmental disorder As a play therapist, I often work with parents of children who share concerns about emotion regulation and anxiety. That is why I share a mindfulness practice called “scheduled worry time.”
Setting up a designated worry time is an effective practice used in cognitive behavioral therapy to treat various anxiety disorders. The activity reduces worries and increases a child’s control over where they direct their attention.
What a parent can do to support “Worry Time” with child:
Set a specific time each day that allows your child to worry as much as they want for a certain at least 15 minutes. Afterwards, tell the child that they must postpone all future worrying until their next designated worry time.
I recommend having the child create a “Worry Time” sign with paper, crayons, and markers. The sign is a helpful reminder and allows for creative expression.
To note, worry time should not be right before bed and should not be a time to talk about recent traumatic events or relive extremely stressful situations. If you find the child becoming highly anxious, fearful, or uncomfortable please stop the practice and engage in a play activity led by the child.
The most important rule of Worry Time: If a worry bothers the child during the day, you will need to tell the child that they are not allowed to spend time thinking about it or talking about it until Worry Time. Instead, acknowledge their emotion (“I notice you are feeling worried about sleeping tonight”), communicate a limit (“Please place your worries in a worry box”) and engage in a coping skill (“Let’s practice deep breathing or color or worry on a picture”)
The book What to Do When You Worry Too Much: A Kid’s Guide to Overcoming Anxiety is an absolute must! It helps children with fears, anxieties or worries. The book includes nine chapters with activities, pictures, and information in an easy-to-understand format. understand the stress response as making them courageous and brave.
If you are looking for more support and resources on anxiety and emotional regulation, contact Resolve at 913-735-0577 or email intake@kcresolve.com to book a child therapy appointment.
-Angelique Foye-Fletcher
References:
What to Do When You Worry Too Much. Adapted by Joy MacKenzie, PSO, Gilmerton P.S.