When Everything Feels Like a Catastrophe

Your child jumps to the worst-case scenario for every small problem

Steps

  1. Validate first: 'I can see this feels really big right now'
  2. Use a worry scale from 1-10: 'Is this a 2 (small worry) or an 8 (big worry)?'
  3. Help them think of what's MOST LIKELY to happen, not worst case
  4. Ask: 'What would you tell your friend if they were worried about this?'
  5. Practice with everyday situations when they're calm, not mid-panic

What you need

A worry scale visual, calm moments to practice

Why it works

ADHD and autistic brains often default to worst-case thinking because they process threats more intensely and struggle to weigh probabilities. The worry scale teaches proportional thinking — a skill that doesn't come naturally but can be built through practice during calm moments.

Age guidance

Most effective from age 6 onwards when children can begin to understand scaling concepts. Younger children benefit more from validation and co-regulation than cognitive tools.

Real-world example

A parent introduced a 1-10 worry scale and their child rated everything at 10 for the first week. By week three, they started differentiating: 'losing my PE kit is a 3, but the dog being sick is a 7.' The scale gave them a language for proportion that they'd never had before.

Troubleshooting

Related