Writing down our worries: A simple strategy that can make a big difference

Let’s talk about worry, because it’s something we all experience! One strategy that can help kids (and adults) manage worry is to write down what it is that’s worrying us. Here’s why a pen, some paper, and a few quiet minutes can help:

• Worries look smaller on paper

  Our minds don’t have boundaries, so a worry can feel huge and never-ending when it’s just swirling around in there. But when we write it down, the worry suddenly has a boundary. It’s limited to the size of the page, and that alone can make it feel more manageable.

• It offers a new perspective

  Once it’s out of our head and on paper, we often see the worry a little differently. It’s been reduced to words and letters and it now exists outside of us. What felt overwhelming can suddenly seem simpler and more manageable, and that shift can be really powerful.

• It frees up brain space

  Do you ever catch yourself going over a worry again and again, not even realizing you’re doing it? It’s like our brain is trying to keep it "on file" so we don’t forget to deal with it. Writing it down lets our mind take a break because it’s stored somewhere safe now.

• It can even be fun

  Once it’s written down, you can get creative! Rip it up, bury it, or burn it… Make a “worry box,” or hand it off to someone else for safekeeping, Turning it into a little ritual can help to shift the emotion and give us a sense of control.