Whether it is a big presentation, a group project, or just going to school, many individuals may feel anxious.  When we feel anxious, many individuals’ ability to function in their daily lives may be impacted such as sleep, socializing with others, and their ability to concentrate in class.  There are many skills and techniques that may be helpful for decreasing anxiety.  One strategies that is helpful and fun is to create a ‘worry box’.  A worry box can be thought of as a metaphor for things that are making the individual anxious.  Many anxious feelings are ‘irrational’ in that they don’t lead to any actual outcome. These anxious feelings and thoughts do not serve any purpose.  “Anxiety won’t improve, change or disrupt the course of things that are causing the anxiety” (Helping, 2016).   

A worry box can help one visualize their worries and ways to alleviate the stress or distract themselves.  The box helps the individual externalize their anxieties and learn appropriate ways to process them. This can be very beneficial for young children, adolescents and teens because it helps them understand their thoughts and feelings and give them actual ways of controlling them (Helping, 2016).   

How can you make a worry box? First, you will need a small box such as a tissue box. the individual can decorate the box, put their name on it, and personalize it to make it their own.  In the box, the individual will write down their worries, concerns, fears on an index card or piece of paper and put it into the box.  Next day, take the notes out of the box and see if they’re still worried about what they wrote down.  If they are, place them back in the box. if they are not, you can have them rip up the paper and throw it into the trash.    Use helpful strategies that help the individual cope with their current worries. You can repeat as often as needed (Helping, 2016).    



Jessica LaMont, M.S., LBS      


Helping childhood anxiety with a ‘worry box’. Melbourne Child Psychology & School Psychology Services. (2016, November 15). Retrieved from https://www.melbournechildpsychology.com.au/blog/helping-childhood-anxiety-with-a-worry-box/.