The 2 Questions That Can Help You Find Your ‘Brave’ When You Feel Anxious – (A video for kids)

Anxiety can get in the way of doing things that would be great for you, but it doesn’t have to be that way. Here are two questions that can make a difference.

Transcript

  • Anxiety is something that happens to every every every single person on the planet. Every person on the planet feels mad sometimes, sad, happy, excited, jealous, scared, and every person on the planet feels anxious sometimes.
  • Anxiety comes from a part of your brain called the amygdala, and it’s like your own fierce warrior, there to protect you. When your amygdala thinks there is something it needs to protect you from, it surges your body with a special body fuel, designed to get you faster, stronger, more powerful, more able to fight the danger or flee from the danger. Sometimes though, the amygdala can think there is something it needs to protect you from, and it surges your body, and it makes you want to avoid that thing. Anxiety feels terrible when it happens, and when you’re feeling anxious, it can feel like there is something dangerous there, and it can hold you back. The problem is, too many times it can hold you back from the things that would actually be really great for you, or important for you. So anxiety happens when there is one of two things: either a real threat that you need to stay safe from, or something important and meaningful, and it’s often the worry about messing up or missing out on that important, meaningful thing that can make anxiety happen.
  • The problem is, if you believe your anxiety, it can hold you back from the things that would be good for you, like school, or trying something new, or doing things with friends. All of those things can make you feel anxious. Now the thing to do when you’re feeling anxious – there’s a way to find a way through – is there are two questions that can help you feel brave enough to get the job done, or to move towards that important, meaningful thing. The first question is this: ‘Am I feeling like this because it’s a real threat, or because there’s something important or meaningful I need to do?’ Then, you ask yourself the next question, which is, ‘Is this a time for me to be safe?’, and sometimes it will be. Sometimes it is exactly the right time for you to be safe. If you’re walking past a dark alley and you start to feel anxious inside, then it’s a good idea to avoid the dark alley. That’s when anxiety keeps you safe. Most often though, it happens in response to the important meaningful things. So the question is this: ‘Is the time for me to be safe, or is this a time for me to be brave?’ ‘Is this a time for me to be safe, or is this a time for me to get the job done?’
  • The thing to remember is you don’t have to wait for your anxiety to go, for you to be brave. What you need to do is be the boss of your amygdala, and remember that you can feel anxious and do brave. So sometimes, that means might mean taking strong steady breaths. Strong steady breaths are like a lullaby for your amygdala. Brains love strong steady breathing. As soon as you start strong steady breathing, your amygdala will start to calm and it will help your anxiety to soften enough for you to move towards that brave important thing.
  • It can also help while you’re doing your strong steady breathing to have something really brave or powerful – something that makes you feel stronger and braver and more powerful. It might be something like, ‘I’m safe. I’m safe.’ And you say that to yourself. Put your hand on your heart. That can also boost it and help you to feel calm. It might be words like, “I can do this.’ ‘I’ve got this.’ ‘I made this work before and I’m going to make this work again. I can do this.’ Whatever feels right for you. And then you ask yourself, ‘What is one small step I can take towards that meaningful or important thing?’
  • Sometimes it will feel too hard to do the whole thing, but what you want to do is something that is braver than last time. That’s the way to teach your amygdala that you’re actually the one in charge, and that this thing that your amygdala is feeling a bit scared of or a bit anxious about, is actually safe. Your amygdala will only learn from experience, so we have to give it enough opportunities to do whatever it’s feeling anxious about so it can learn that it’s actually safe. So if your amygdala is feeling anxious about trying out for the soccer team, the more you you play soccer – the more you do it – you might start with 5 minutes, 10 minutes, 15 minutes. The more you do that, the more your amygdala will go, ‘Oh okay. Well that wasn’t so bad. Maybe we can do a bit more next time.’
  • Sometimes your amygdala might feel even bigger and even more anxious. It might make your anxiety bigger when you do that but that meaningful important thing. That’s okay. That doesn’t matter. That means that your amygdala is learning something new. So if your anxiety feels bigger when you’re trying those meaningful important things that are good for you, that’s okay. That means that your amygdala is starting to learn something new, and that is that you can be brave, even when you’re anxious.
  • So when you’re anxious, if you can ask yourself those two questions: ‘Is this happening because it’s a real threat, or because it’s something meaningful or important?’ and, ‘Is this a time for me to be safe, or is this a time for me to be brave?’ And if it’s a time for you to be brave, if it’s a time for you to get that job done, take a few moments take some strong deep steady breaths. Say your brave talk. Imagine talking directly to your amygdala, ‘We’ve got this.’ ‘We’re safe.’ And then do what it is that was braver than last time. Even if you can’t do all of that brave thing, ask yourself, ‘What can I do that was braver than last time?’ And that is a really powerful way for you – when you’re feeling anxious – to find the courage in you. You’re built for this. You can do this. Even when you’re feeling anxious, you can do brave.

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Perth and Adeladie - can't wait to see you! 

The Resilient Kids Conference is coming to:

- Perth on Saturday 19 July
- Adelaide on Saturday 2 August

I love this conference. I love it so much. I love the people I'm speaking with. I love the people who come to listen. I love that there is a whole day dedicated to parents, carers, and the adults who are there in big and small ways for young people.

I’ll be joining the brilliant @michellemitchell.author, Steve Biddulph, and @matt.runnalls for a full day dedicated to supporting YOU with practical tools, powerful strategies, and life-changing insights on how we can show up even more for the kids and teens in our lives. 

Michelle Mitchell will leave you energised and inspired as she shares how one caring adult can change the entire trajectory of a young life. 

Steve Biddulph will offer powerful, perspective-shifting wisdom on how we can support young people (and ourselves) through anxiety.

Matt Runnalls will move and inspire you as he blends research, science, and his own lived experience to help us better support and strengthen our neurodivergent young people.

And then there's me. I’ll be talking about how we can support kids and teens (and ourselves) through big feelings, how to set and hold loving boundaries, what to do when behaviour gets big, and how to build connection and influence that really lasts, even through the tricky times.

We’ll be with you the whole day — cheering you on, sharing what works, and holding space for the important work you do.

Whether you live with kids, work with kids, or show up in any way, big and small, for a young person — this day is for you. 

Parents, carers, teachers, early educators, grandparents, aunts, uncles… you’re all part of a child’s village. This event is here for you, and so are we.❤️

See here for @resilientkidsconference tickets for more info https://michellemitchell.org/resilient-kids-conference
BIG NEWS!

You've been asking for it - and here it is. 

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The workbook is the ultimate sidekick to ‘Hey Warrior’ and ‘Ups and Downs’. 

It's jam-packed with practical activities, powerful strategies, and clever little life skills, this workbook will help kids wrangle anxiety, build their brave, and navigate their big feelings (waaay easier when they have a guide!).

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Best of all, it will guide kids through their ups, downs, and everything in between, all while supporting them to explore their feelings, build self-awareness, and find what works for them.

The more kids can understand why they feel the way they do, and how those feelings influence what they do, the more they can meet those feelings with compassion, confidence, and clarity.

Because all kids can do amazing things with the right information. (But you already knew that!)

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We don’t need the last word. We don’t need them to agree.

When there is a power struggle - we want … they want … we’re trying to convince them … they’re trying to convince us … - leave power on the table. It’s already yours because you’re the grown-up. You don’t need to convince them, and nothing they can do or say (or don’t do or say) will change that.

The presence they are looking for is an anchor presence - love + leadership - strong, steady, grounded and able to care for them through the storm.

Anchors don’t stop working when the storm hits. During the storm, they work harder to hold on and keep things safe. They don’t take things personally and they don’t judge their performance on how well or how quickly they can stop the storm. 

It doesn’t matter if our kiddos don’t see things our way. They’re looking through a different lens - one that can’t always see around corners the way we might be able to. They don’t have the same resources, experiences, or skills as us. Neither did we at their age.

We’re in charge of keeping them, others, and their relationship with us safe. They’re in charge of how they respond.

It’s why boundaries have to be about what we do - because it’s all we can control.

Sometimes an anchor presence means recognising that we can’t stop the storm, and we don’t need to.

When they don’t have the skills or resources to do what we would like them to do in the moment, we do what we can do to keep the moment safe, while letting them know we are here for them.

If they’re hurting a sibling, we move the sibling away, and stay in connection while we do. ‘It’s okay to be angry. I won’t let you hurt their body (while we’re physically moving their sibling - that’s the boundary). I’m right here (relationship).’

Or if they’re yelling: ‘I want to hear what you want. I care about you much to listen when you’re saying those things about me. (Boundary - I’m not listening.) 

Or, ‘You might stay angry with me for a while and that’s okay. I’m here when you want to talk about it, but I won’t listen while you’re yelling at me. Take your time. You’re not in trouble.’♥️
Mattering is about feeling valued and feeling like I’m doing something that adds value. It doesn’t have to come from grades or schoolwork, and for so many kids it probably won’t. There are so many ways to help kids feel seen and valued that have nothing to do with schoolwork, but which can work to engage them in schoolwork. Little things make a big difference. 

We also have to let our teachers know how much the matter. They are the greatest key to ‘mattering’ (or unmattering) in our schools and for our young people.♥️
If we want to meet their learning needs, we first have to meet their relational ones. If we want them to be open to learning, they first have to open to the adult they are learning from - and they won’t be open if they don’t feel seen, safe, and cared for. It’s not always easy, it’s just how it is.♥️

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