Ralph R.

Dear Dr. Woodchuck,

     I get really nervous when my teacher, Mr. Foozle, asks me a question in class...I just freeze like a turkey. What can I do so I don't get so nervous?    

Signed,

Ralph R.

Dear Ralph,

   Start practicing big balloon breaths when you're feeling nervous:

1.  Breathe in through your nose for three seconds so your belly slowly fills up like a balloon.

2.  Hold your breath for three seconds.

3.  Breathe out through your mouth for three seconds so your belly loses air like a balloon.

Practice these big balloon breaths when you are feeling the most calm.

This worksheet might also be helpful when you are feeling really nervous. 

 

Dear Dr. Woodchuck,

     I always wake up in the middle of the night and then have a really hard time falling back asleep. I'm pooped!  

Dear (a very tired) Ralph,

     It might be helpful to listen to ocean sounds when you are having trouble falling back asleep at night. Slow, whooshing sounds are very peaceful- almost like they're telling your body not to worry. Works like a charm for me! 

 

Dear Dr. Woodchuck,

     I tried the big balloon breaths but I still get really nervous when Mr. Foozle calls on me in class...am I always going to be this nervous, Doc? 

Signed, 

Ralph R.

Dear Ralph,

     You're not always going to be this nervous, but it will take some time to feel less nervous. Besides practicing the big balloon breaths, you might also want to use this worksheet to help relax your muscles when you are feeling very nervous. I know it's really hard to feel this way every time Mr. Foozle asks you a question, but remember: you're doing the best you can.

 

Dear Dr. Woodchuck,

     I tried listening to the ocean sounds at night but I still couldn't fall asleep. Any other ideas, Doc?

Dear (a very tired) Ralph,

     It's really important to have a bedtime routine that you follow every night (i.e. brushing your teeth, reading a book, and falling asleep). It is also helpful to go to bed at the same time every night and wake up at the same time every morning. It is especially important to get on a routine right now when you are having trouble falling asleep at night. Here is a worksheet that will help you figure out your bedtime routine.

 

© 2019 Ask Dr Woodchuck

Terms