You do not need to solve every worry in one conversation. Start by showing your child that you are interested, that their feeling is real and that they can come back to you later.
Begin gently
Choose a calm moment and listen first.
If your child is already overwhelmed, a long discussion may feel like another demand. Try sitting together during a quiet activity and asking, “Is anything feeling tricky today?” If they say no, you can leave the door open: “You can tell me another time.”
When they do talk, reflect what you heard before offering reassurance or a plan. You might say, “You are worried about going in tomorrow. What part feels hardest?” Avoid telling them there is nothing to worry about; what feels small to an adult can feel very big to a child.
Try a shared story
Let a character hold the feeling for a while.
Some children find it easier to talk about a fictional character than themselves. Read a short passage together and ask one open question, such as “What do you think Phoenix is worried about?” or “Who could help him?” There is no need to turn the story into a lesson or insist that your child relates to it.
If your child points out a detail, follow their lead. If they want to listen quietly, that is enough. The Phoenix the Cat and the Worry Whirlwind story was created to give younger children a gentle way to explore worry, courage and one small next step.
Make it manageable
Find one thing you can do together.
Ask what would make the next part of the day a little easier. A child worried about a new place might want to know who will meet them, see a picture of the room or practise the journey. A child who cannot yet explain the worry might prefer to draw it or point to where they feel it in their body.
Choose one small step and check back later. If the plan did not help, that is information, not a failure. The free My Feelings Check-In gives a child space to draw or name a feeling and think about what might help.
When to seek more help
Notice when worry is affecting daily life.
Worry is a normal feeling, but a child may need more support if it is persistent, getting worse or regularly affecting sleep, school, friendships or family life. Speak with their school, GP or another appropriate professional. The NHS guidance on anxiety in children explains signs to look for and where to get help.
This page offers ideas for conversation and is not an assessment or treatment plan. Your child's needs and circumstances matter more than any one technique.
Continue gently
Choose a next step.
Start with whichever feels easiest for your child and you.