MPI
Anxiety → Action Skill #31

Plan B Sketch

A simple way to handle worries by making a quick if-then plan for when things feel tough.
Plan B Sketch

Key ideas

Skill summary

Three quick reminders before you start.

DO
For a worry, write: “If X happens, I’ll do Y.” Keep it brief and specific.
WHY
Having a simple fallback plan can lower catastrophic thinking.
LEVEL UP
Add where and when you would use your Plan B.

Overview

A Plan B Sketch is a simple tool to help you manage worries before they get too big. It involves creating a specific if-then plan for a situation that makes you nervous. By deciding ahead of time how you will handle a challenge, you can feel more prepared and less overwhelmed by what if thoughts.

How Your Brain Works

Your brain uses two main parts to manage your feelings and your ability to think clearly.

Amygdala

The Guard Dog

The alarm system. Reacts to stress with fight-or-flight responses.

Prefrontal Cortex

The Wise Owl

Logic and calm decision-making, best accessed when the alarm quiets down.

The Guard Dog Spots Trouble

The Guard Dog lives in the centre of your brain. Its only job is to watch for danger. When you start worrying about what might go wrong, the Guard Dog starts barking. It floods your body with stress, making your heart rate go up and your thoughts spin. This is what we call catastrophic thinking, where one small mistake feels like the end of the world.

The Wise Owl Steps In

The Wise Owl lives in the front of your brain. It is the part of you that thinks logically and makes plans. When the Guard Dog is barking, the Wise Owl can help calm things down by focusing on facts. By writing a Plan B Sketch, you are giving the Wise Owl a specific tool to use so it can take charge of the situation.

Strengthening the Connection

Every time you practice an "If X happens, then I will do Y" plan, you are building a stronger path between the Owl and the Dog. This helps the Wise Owl take charge faster, stopping the Guard Dog from taking over. It turns a scary worry into a manageable plan that makes you feel more in control of your day.

How to Use This Skill

Think of this skill as a fire drill for your mind, it helps you know exactly what to do before the smoke starts to rise.

1

Identify the worry (X)

Identifying that you are worried about forgetting your lines during a school presentation.

2

Write a brief, specific action (Y)

Deciding that if you forget a line, you will take a breath and look at your notes.

3

Keep it brief

Writing your plan in just a few words so it is easy to remember under pressure.

Real-Life Example

Practice Makes Progress

The Stressor

Standing in front of the class for a big talk while feeling very nervous.

The Guard Dog's Bark

If I mess up my words, everyone will laugh and I will fail the whole programme.

The Plan in Action

  1. Notice the worry: Acknowledge that you are nervous about the presentation. 2. Define the 'If': Identify the specific trigger, like forgetting your words. 3. Define the 'Then': Choose a simple action, like taking a breath and checking notes. 4. Commit to it: Writing this down helps your brain create a shortcut so you do not have to think twice when the moment arrives.

The Wise Owl calms the Guard Dog by using the plan, allowing for a smooth recovery and building confidence.

Practice Tips

Try these ideas to help make this skill a regular part of your routine.

  • Use Visual Cues

    Put your plan somewhere you can see it, like a phone reminder, to keep the Wise Owl engaged.

  • Weekly Review

    Check in on your plans once a week to see if they need changing as you get more confident.

  • Journal Your Wins

    Keep track of when your Plan B worked to show your brain that you can handle tough moments.

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