Navigation
Discussing fear and worry and how to recognize these feelings in our tummies and hearts.
Have you ever felt like tiny butterflies were having a dance party inside your tummy when you saw something spooky?
Everyone feels scared or worried sometimes! It is a feeling our brain gives us to keep us safe. You might feel scared when you hear a loud BOOM of thunder or when you are in a dark room. When we are worried, we might think about something that hasn't happened yet, like wondering if we will make a new friend at school. These feelings are like a little alarm bell in our bodies. It is okay to feel this way! Even grown-ups feel scared sometimes. The first step to being brave is knowing exactly what makes us feel that 'spooky' feeling.
Let's look at things that might make someone feel scared: 1. Hearing a very loud, unexpected noise. 2. Seeing a big dog that is barking loudly. 3. Being in a place that is very dark where you can't see your toys.
Quick Check
True or False: It is okay for everyone, even adults, to feel scared sometimes.
Answer
True
When you feel scared, your body talks to you! Your heart might start to go thump-thump-thump very fast. This is because your heart is getting your body ready to move. You might also feel butterflies in your tummy. This doesn't mean real butterflies are in there! It just means your stomach feels a little wiggly, tight, or jumpy. Your hands might even get a little sweaty. These are all signs that you are feeling worried or scared. If you feel your heart beating fast, you can take a deep breath to help it slow down.
Imagine you have to stand up in front of your whole class to sing a song. 1. You feel your heart beating like a drum. 2. Your tummy feels wiggly like it's full of jumping beans. 3. This is your body's way of saying, 'I am nervous!'
Quick Check
Where is one place in your body you might feel a 'wiggly' or 'fluttery' feeling when you are worried?
Answer
In your tummy (or stomach).
A safe space is a place where you feel totally protected and happy. When you feel those butterflies or your heart thumping, you can go to your safe space. This might be a real place, like your bed with your favorite teddy bear, or a hug from your mom or dad. It can also be a 'picture' in your mind! You can close your eyes and imagine a warm, sunny beach or a quiet forest. When you are in your safe space, you can practice deep breathing. Try to breathe in for seconds and out for seconds to help the butterflies fly away.
If you are at school and feel scared, you can't go to your bed. Here is how to find a safe space anywhere: 1. Close your eyes tightly. 2. Think of your favorite person giving you a big hug. 3. Breathe in slowly and count in your head. 4. Breathe out slowly and count .
What do we call the wiggly feeling in our stomachs when we are nervous?
What does your heart usually do when you feel scared?
A safe space can be a place in your mind, like imagining a happy memory.
Review Tomorrow
Tomorrow morning, try to remember the two parts of your body that feel different when you are scared (Hint: Tummy and Heart!).
Practice Activity
Draw a picture of your 'Safe Space.' Include your favorite colors and the people or toys that make you feel brave!