As a Pediatric Psychiatric Registered Nurse and a Psychiatric Mental Health Nurse Practitioner Student, I often meet parents and children looking for ways to manage anxiety. While mild anxiety is a natural and even protective response, it can feel overwhelming for kids who are still learning how to cope. That’s where “The Solutionist” comes in—a fun, creative exercise that empowers kids to face their worries in a positive way.

Let me share how one of my young clients, L.B., and I used this approach to tackle his anxiety about a math test. The best part? This method can easily be customized to suit your child’s personality and interests.

Step 1: Name the Worry

The first step is giving the worry a name. This makes it feel smaller and easier to handle.

When I asked L.B. about his worry, he said, “I’m scared I’ll mess up on tomorrow’s math test.” Together, we decided to call his worry “Testzilla.” Then, we made it fun—L.B drew a goofy picture of Testzilla with oversized glasses and a pencil as a sword. Suddenly, his scary math test wasn’t so scary anymore!

Quick Tip: Add something your child enjoys, like drawing, storytelling, or role-playing, to keep the activity fun and engaging.

Step 2: Imagine the Worst, Best, and Realistic Outcomes

Next, we explored three possible outcomes for Testzilla:

• Worst Case: “I fail the test and everyone laughs at me.”
• Best Case: “I ace the test and my teacher gives me a sticker!”
• Realistic Case: “I might not get everything right, but I’ll try my best and probably do okay.”

By looking at all three, L.B. saw that the worst-case scenario wasn’t very likely and that the realistic outcome was something he could manage. We used stickers to rank the outcomes—a grumpy face for the worst, a gold star for the best, and a smiling sun for the realistic one.

Quick Tip: Breaking worries into smaller pieces helps kids see them more clearly, which can make them feel less overwhelming.

Step 3: Make a Plan

Finally, we created a plan to face Testzilla. L.B.'s plan included things he enjoyed:

1. Review his favorite math puzzles before bed (multiplication is his jam!).
2. Pack his lucky blue pencil for extra confidence.
3. Take deep belly breaths if he feels nervous during the test.

We called these steps “Testzilla’s Defeaters.” L.B. loved knowing he had a plan to rely on.

Quick Tip: Build the plan around your child’s favorite activities or comforting items to make it personal and empowering.

Why This Works

This approach helps kids manage their worries in three key ways:

1. Naming the Worry: Makes the problem feel smaller and less scary.
2. Exploring Outcomes: Shifts focus from fear to balanced possibilities.
3. Creating a Plan: Gives kids tools and confidence to face their challenges.

Over time, exercises like this help children build healthier thought patterns, encouraging them to approach problems with curiosity instead of fear.

How to Try This at Home

1. Sit with your child in a cozy space and ask them to name their worry.
2. Use art, storytelling, or stickers to explore the worst, best, and realistic outcomes of the situation.
3. Brainstorm a simple, actionable plan that includes activities or items your child loves.

Practicing this regularly can help your child develop lifelong skills to manage anxiety. It’s not about getting rid of worries—it’s about learning how to handle them with confidence.

When anxiety comes knocking, you and your child can answer it as Solutionists!

If you’re looking for more support or your child is struggling with anxiety, consider reaching out to a Pediatric PMHNP. Together, you all can create a plan that fits your child’s unique needs.