My Plan when I feel sick or worried

When I start to feel sick or worried, the first thing I do is notice how my body feels. It’s like I’m checking in with myself to see what’s going on. Sometimes my tummy feels funny, or my heart might be racing. Other times, I might feel shaky or have a headache. By paying attention to these clues, I can figure out the best way to help myself feel better.

I remember once when I was worried about a test, my hands got all sweaty, and my chest felt tight. That was my body’s way of telling me I was stressed. Once I noticed that, I knew I needed to take a deep breath and calm down. It’s like my body is giving me hints about how I’m feeling, and I just need to listen.

Takeaway: When you feel sick or worried, pause and check in with your body. Notice any changes, like a racing heart or a funny tummy. This can help you understand how you’re feeling and what you need to do next.

Exercise: Body Scan

Next time you feel sick or worried, try this exercise:

1. Sit or lie down in a comfortable spot.
2. Close your eyes and take a deep breath in, then slowly let it out.
3. Starting from your toes, slowly move your attention up your body, noticing how each part feels.
4. If you feel any tension or discomfort, imagine breathing calmness into that area.
5. When you’re ready, slowly open your eyes.

Reflect: How does your body feel when you’re calm versus when you’re worried? What are some signs your body gives you when you’re feeling a certain way?

By noticing how my body feels, I can start to understand what I need to do to feel better. It’s like giving myself a little check-up, and it helps me feel more in control.

When I notice my body telling me I’m feeling sick or worried, I know it’s time to use my plan. My plan is like a roadmap to help me feel better, step by step. It doesn’t fix everything right away, but it gives me something to do when I feel lost or overwhelmed.

The first thing I do is take a deep breath. Breathing helps calm my body and clear my mind. I imagine I’m blowing out candles on a birthday cake or filling my lungs with rainbow-colored air. It’s a simple thing, but it makes a big difference.

Next, I try to move my body in a way that feels good. Sometimes I stretch like a cat or shake out my hands and feet. Other times, I take a short walk or dance to my favorite song. Moving helps release the tension I might be holding onto, and it reminds me I’m in control of my body.

If I’m still feeling worried, I make sure to stay hydrated. I grab a glass of water or sip from a special cup I keep just for these moments. Drinking water helps me feel more grounded and gives me something to focus on besides my worries.

I also keep a list of things that make me feel safe and happy. It might be a favorite stuffed animal, a cozy blanket, or a book I love. When I’m feeling sick or worried, I reach out for these things to remind myself I’m not alone. They help me feel comforted and connected.

And when I’m really struggling, I don’t hesitate to ask for help. I talk to a trusted grown-up, like my parent, teacher, or doctor, and let them know how I’m feeling. Sometimes just saying it out loud makes it feel less scary. They remind me I’m doing the best I can, and that’s enough.

Takeaway: When you feel sick or worried, remember your plan is there to guide you. Take it one step at a time, and don’t be afraid to ask for help. You’ve got this.

Exercise: Create Your Own Plan

1. Grab a piece of paper and some colors or markers.
2. Write down three things you can do to feel better when you’re sick or worried. For example, “take deep breaths,” “drink water,” or “hug my stuffed animal.”
3. Draw pictures or symbols next to each step to make it fun and personal.
4. Hang your plan somewhere you can see it, like on your fridge or by your bed.

Reflect: What are your go-to steps when you’re feeling sick or worried? How does it feel to have a plan to help you? What’s one thing you can add to your plan to make it even better?

Using my plan helps me feel stronger and more prepared for whatever comes my way. It’s a reminder that I can handle difficult feelings, one small step at a time. And when I do, I know I’m not alone—I have my plan, my tools, and the people who love me to help me through.

When I feel sick or worried, sometimes I need help, and that’s okay. Asking for help doesn’t mean I’m not strong or capable—it means I’m being honest about how I feel and trusting someone to support me. I’ve learned that it’s not always easy to ask for help, but it’s one of the most important things I can do to feel better.

I remember one time when I was really worried about something, and I didn’t know what to do. I felt so heavy inside, like I was carrying a big rock in my chest. I knew I needed to talk to someone, but I was scared of how they might react. Then I remembered that the people who love me want to help, no matter what. So I took a deep breath and went to my mom. I told her how I was feeling, and she listened without judgment. She hugged me and said, “It’s okay to feel this way. I’m here to help you through it.” Hearing her say that made me feel a little lighter, like some of that weight had been lifted.

Asking for help doesn’t always have to be a big talk. Sometimes it’s as simple as saying, “I need a hug,” or “Can you help me figure out what to do?” Other times, it might mean reaching out to a teacher, a doctor, or another trusted adult. The important thing is to let someone know how I’m feeling so they can support me.

When I’m unsure about whether to ask for help, I remind myself of these three things:

1. I don’t have to have all the answers. It’s okay to feel confused or overwhelmed. That’s why we have grown-ups to guide us.

1. Help is a team effort. When I share how I’m feeling, it gives others the chance to help me. Together, we can figure things out.

1. Asking for help is brave. It takes courage to admit when I need support, but it’s one of the most important steps toward feeling better.

Takeaway: Asking for help is a sign of strength, not weakness. When you feel sick or worried, don’t hesitate to reach out to someone you trust. They want to help you, and you don’t have to go through it alone.

Exercise: Role-Playing

Next time you feel comfortable, practice asking for help with a trusted grown-up:

1. Think of a situation where you might need help, like feeling sick or worried.

1. Imagine what you might say, like, “I’m feeling worried, and I need your help.”

1. Practice this with the grown-up, using kind and clear words.

1. Ask them how they feel when you reach out to them for support.

Reflect: When have you asked for help before? How did it feel? What’s one thing you can do to feel more comfortable asking for help in the future?

Asking for help is one of the kindest things I can do for myself. It reminds me that I’m not alone and that there are people who care deeply about me and want to help. When I let them in, I give myself the chance to feel safer, more connected, and more hopeful. And that’s exactly what I need when I’m feeling sick or worried.

When I feel sick or worried, it’s okay to feel scared. But I also know that I can feel brave and safe, even when things feel uncertain. It’s like having a superhero inside me, ready to help me face anything.

One way I feel brave is by reminding myself that I’ve been through tough times before and I’ve come out stronger. I tell myself, “I’ve got this,” even when it feels hard. I also remind myself that I don’t have to handle everything alone—I have people who love me and want to help.

Feeling safe is something I can create for myself, too. It might mean finding a cozy spot to curl up, like under a blanket or in a favorite chair. It could also mean holding something that makes me feel calm, like a stuffed animal or a soft blanket. Sometimes, I even pretend to be a superhero, imagining that I’m strong and capable of anything. It sounds silly, but it helps me feel more confident and in control.

Another way I feel brave and safe is by using my plan. When I take deep breaths, move my body, or reach out for help, I remind myself that I’m doing everything I can to feel better. It’s like having a magic tool kit that helps me handle whatever comes my way.

Takeaway: Feeling brave and safe doesn’t mean you’re never scared—it means you know how to take care of yourself and ask for help when you need it. You are stronger than you think, and you deserve to feel safe and supported.

Exercise: Create a “Brave and Safe” Kit

1. Grab a small box or container and some items that make you feel calm and happy, like a favorite toy, a cozy blanket, or a book.
2. Add a note that says, “I am brave and safe. I can handle this.”
3. Keep your kit somewhere you can reach it when you’re feeling sick or worried.

Reflect: What makes you feel brave? What helps you feel safe? How can you remind yourself that you’re strong and capable?

Feeling brave and safe is something I can choose to do, even when things feel hard. It’s like wearing a superhero cape that I can’t see but know is there. And when I feel that way, I know I can get through anything, one small step at a time.