By Melissa Meyer, DNP, PMHNP
Anxiety doesn’t always look like what we expect.
Sometimes it’s tummy aches before school.
Sometimes it’s a refusal to get dressed.
Sometimes it’s crying over the “wrong” color plate, or melting down after what seemed like a good day.
It’s sneaky. It’s sticky. And it shows up in big and little ways—especially for sensitive, thoughtful kids who feel everything deeply.
If that sounds familiar, I’d like to introduce you to two very special helpers:
The Worry Monster and The Brave Backpack.
This is one of my favorite ways to help kids see, name, and manage their anxiety—with just enough imagination to make it safe, and just enough structure to make it work.
👾 Meet the Worry Monster
Every child has a Worry Monster—big or small, loud or quiet. It lives in their imagination and shows up when they feel uncertain, unsafe, or overwhelmed.
Worry Monsters say things like:
“What if something bad happens?”
“What if I mess up?”
“What if they laugh at me?”
“What if I can’t do it?”
Worry Monsters aren’t mean—they’re just confused little protectors. They want to keep your child safe, but they go about it the wrong way: by convincing them to avoid everything.
So, instead of fighting the Worry Monster, we help your child talk to it—and even befriend it.
🎒 Pack the Brave Backpack
Enter: the Brave Backpack.
This is an imaginary (or real!) backpack your child “packs” with tools that help them face fears, calm their body, and move forward—even when the Worry Monster is tagging along.
You can say:
“We can’t always leave the Worry Monster behind, but we can carry tools in our Brave Backpack to help us keep going.”
What goes inside? Whatever helps your child feel prepared, strong, and supported.
Some favorites:
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🫁 Deep breathing tools (like “smell the flower, blow out the candle”)
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🎧 Headphones or calming music
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💌 Notes of encouragement from you or a loved one
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🧸 A small fidget toy or comfort item
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💡 A mantra like: “I can do hard things, even when I’m worried.”
Let your child decorate or draw their backpack, write down the contents, or pack a real one they can use during stressful times (like school transitions, travel, or appointments).
🛠️ Putting It into Practice
Here’s how to help your child use the Worry Monster and Brave Backpack tools day to day:
1. Name It
When anxiety shows up, say:
“Is your Worry Monster talking right now? What’s it saying?”
Naming it creates space between them and the feeling.
2. Talk Back to the Monster
Encourage your child to respond with:
“Thank you for trying to protect me, Worry Monster. But I’ve got this.”
This empowers them to face fear with kindness and confidence.
3. Reach into the Backpack
When anxiety hits, remind your child:
“What’s one thing in your Brave Backpack we can use right now?”
This shifts the focus from the fear to the solution—and gives them a sense of control.
💡 Why This Works
Young children (and many adults!) struggle to put words to abstract feelings. Anxiety is especially tricky—it hides in behaviors, not language.
By using story and metaphor, you help your child:
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Externalize the feeling
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Build awareness without shame
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Access coping tools in a non-threatening way
And best of all? It strengthens your connection. You become their teammate—not the fixer, not the enforcer—but the steady, safe presence they can rely on.
💬 A Note for Parents
Helping your child with anxiety doesn’t mean making every worry go away.
It means teaching them that:
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Worry is a feeling—not a fact
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They can carry courage and fear at the same time
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You’ll be beside them every step of the way
Some days, the Worry Monster will feel louder. That’s okay. That’s why we pack the Brave Backpack every day—because showing up is what matters most.
You’re doing that.
And your child is stronger because of it. 💖
📌 Try this today:
Draw your child’s Worry Monster together—give it a silly name and let them describe what it says. Then create their Brave Backpack. Tape the picture to the fridge, or tuck it into their room as a reminder: they are brave, even when it’s hard.