By Melissa Meyer, DNP, PMHNP
Have you ever had a thought that just won’t leave you alone?
It might sound like:
“What if something bad happens?”
“What if I mess up?”
“What if I forgot something?”
“What if I said the wrong thing?”
Now imagine that same kind of thought looping in a child’s brain—but they don’t have the words yet to explain it. They just feel stuck, worried, and maybe a little scared.
That’s what we call a sticky thought—a thought that’s not helpful, not fun, and super hard to shake.
Sticky thoughts are those thoughts that repeat, spiral, or stick to your brain like gum under a school desk. They often come with worry, fear, or shame, and they can feel very real and very big.
The thing is—everyone has sticky thoughts sometimes. But for kids with anxiety, OCD, or just very active minds, those thoughts can feel even stronger.
Sticky thoughts can sound like:
“What if I get sick?”
“Did I lock the door?”
“What if Mom doesn’t come back?”
“I have to do it again… just in case.”
These thoughts feel urgent, even when there’s no real danger.
Let’s talk about two kinds of brains:
The Sponge Brain: soaks up every thought and holds on tight.
The Soap Brain: lets thoughts slide off like bubbles—without clinging.
Sticky thoughts love sponge brains. But the cool part? You can train your brain to be more like soap.
We do this by learning to name the thought, challenge the thought, and move on—even if it tries to stick.
Here’s a simple CBT-based method I use with kids:
Give the thought a nickname like “The What-If Whisper” or “Repeat-Robot.”
“Oh hey, it’s that ‘What if I fail?’ thought again.”
Just naming it creates distance between your child and the thought. It’s a thought—not a truth, not a command.
Use facts, logic, or humor.
“That’s a silly thought. I’ve done this before and it turned out okay.”
“Thanks, brain, but I’ve got this handled.”
“You again? You’re persistent!”
This is where parents can step in gently with reassurance, but also with coaching:
“What do we know is true right now?”
“What has helped before when this thought showed up?”
If the thought says “Don’t eat that,” take one mindful bite.
If the thought says “Check again,” take a breath and walk away.
Doing the opposite tells your brain: I’m in charge. Not the thought.
Here are a few ideas that work great at home:
Sticky Note Jar: Write the thought on a sticky note, crumple it up, and toss it out—literally.
“Thought Bouncer” Visual: Picture a big bouncer at a club saying, “Nope, not tonight!” to unhelpful thoughts.
Worry Timer: Give the worry 5 minutes a day, then move on with a scheduled activity.
Pattern Interrupt: Clap, stand up, or say “STOP” to help break the mental loop.
You can even draw a cartoon character version of the sticky thought—making it silly and less scary.
Try:
“That thought feels really strong, doesn’t it?”
“Let’s name it and boss it around together.”
“You’ve had this thought before, and you got through it.”
“Even if it sticks around, we can still have a great day.”
The goal isn’t to erase the thought—it’s to reduce its power and give your child back a sense of control.
Sticky thoughts aren’t proof that something is wrong with your child. They’re signs that your child is thinking hard, feeling deeply, and learning how to manage their inner world.
It’s okay if they need practice. That’s what growth looks like.
At Hazelwood, we believe that emotional safety + structure = real, lasting confidence. And when kids learn to challenge sticky thoughts now, they build tools they’ll carry for life.
🧽 Try This Today:
Help your child name their top 3 sticky thoughts. Draw each one, give it a silly name, and then write down a “talk back” phrase for each. Practice reading them aloud when the thoughts show up.
Share your thought-fighting superheroes with us @HazelwoodMentalHealth using #ByeByeSticky—and remind your child they’re stronger than any thought that tries to take over.