My Worry Map
What worry is, why brains do it, and a map for finding your own worries
My Worry Map
What worry is, why brains do it, and a map for finding your own worries
My Worry Map
What worry is, why brains do it, and a map for finding your own worries
Worry is what happens when your brain thinks something bad might happen. It usually starts with "What if?" What if I mess up my spelling test? What if nobody sits with me at lunch? What if Dad is late to pick me up?
Your brain worries for a good reason. Inside it is a kind of alarm whose job is to keep you safe, a lot like the smoke alarm in your house. When it senses danger, it gets your body ready to act fast. But some alarms are extra jumpy. They beep when someone burns the toast, even though there is no fire, and sometimes they keep beeping after the smoke is gone. A worry alarm can do the same thing.
When the alarm goes off, you feel it in your body. Your heart might pound. Your tummy might feel tight or sick. Your hands might get sweaty or shaky, your muscles might feel stiff, and it can be hard to fall asleep. These feelings are uncomfortable, and they are not dangerous. They fade, even when it feels like they won't.
Worries can get smaller with practice. Each time you notice a worry, give it a name, and try something calming or a little bit brave, you help your alarm tell the difference between a real fire and burnt toast. This map is the first step. It helps you find your worries and get to know them.
- Think about the worries that pop up the most. Use one row for each worry.
- Under "What It's About," write the worry's topic in a few words: a spelling test, lunch time, Dad picking me up, getting sick.
- Under "When or Where It Shows Up," write the time or place it comes: at school, at bedtime, at a friend's house, in the car.
- Under "What the Worry Says," write the worry's words, like "What if I throw up?" or "Everyone will laugh at me."
- Under "How My Body Feels," write what you notice in your body when that worry comes.
- Under "How Big?" rate the worry: 1 means tiny and 5 means huge.
- When your map is done, look for patterns with a grown-up. Then pick one worry and write one brave thing you could try with a grown-up in the box at the bottom. My Calm-Down Plan can help you make a plan for it.
- If a worry is about someone hurting you, or about not being safe, tell a grown-up you trust right away.
| What It's About | When or Where It Shows Up | What the Worry Says | How My Body Feels | How Big? (1 to 5) |
|---|---|---|---|---|
One brave thing I can try with a grown-up
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Common Questions
What is the My Worry Map worksheet?
Worry is what happens when your brain thinks something bad might happen. " What if I mess up my spelling test? What if nobody sits with me at lunch? What if Dad is late to pick me up? Your brain worries for a good reason.
How do I use the My Worry Map worksheet?
Fill out this worksheet digitally or print it for use in session. You can save your progress with a Pro account. Take your time with each column — there are no right or wrong answers.
Is the My Worry Map worksheet free?
Yes. Like every worksheet on Therapy Resource, it is free to read, print, and download as a PDF, no account required. A Pro subscription adds online filling with saved progress, practice-branded PDF exports, and secure client sharing.
Can I fill out the My Worry Map worksheet online?
Yes. Switch the worksheet to "Type on Screen" mode to fill in the fields directly in your browser before printing. Pro members can also save their entries across sessions and export the completed worksheet as a branded PDF.
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