Worry Box

Do you get overwhelmed with worries and anxious thoughts? Do you feel like your mind constantly races? If so, the worry box might be a valuable technique. A worry box is a simple coping strategy that is used for individuals who have a hard time letting go of their anxious thoughts. 

A worry box is essentially a container where you can physically store your worries in a safe place. You can use any type of container/box that you like. Some people even use a worry jar. 

How to Use a Worry Box

The next time you’re feeling overwhelmed with worries, write each worry down on a piece of paper and put them in your worry box. Tell yourself you’re letting go of these worries for now and you will revisit them at a later time. 

Next, set aside a block of time (10-15 min) during the day where you’re allowed to go over each of your worries that you placed in your worry box. During this time, work on understanding why you're feeling this way and try to find solutions. For any worries that you’re able to work through, take them out of the worry box and throw them away. For the worries you are not able to work through, it's okay! Just put them back into the worry box and tell yourself you will think about it at your next scheduled worry time. 

Worry Box and Sleep

These have also been very helpful to people who have trouble falling asleep. I’m sure many of you have had nights where you cannot shut your brain off and you have constant anxious thougths. In this case, use your worry box! Write down your worries and tell yourself that they are in a safe place and you will worry about them tomorrow when you wake up.  

Quick Video About What a Worry Box Is

Why a Worry Box Helps

The worry box allows you to symbolically and physically let go of your worries. It helps you to externalize your anxious thoughts and feelings and offers an opportunity for problem-solving and emotional exploration. 

It also helps you reduce the total amount of time you spend worrying throughout the day. Instead of obsessing about your worries constantly during the day, you designate a small part of the day to worry about everything that’s troubling you and work on finding solutions for things within your control.