Stuck in a Worry Loop at Bedtime? Try This Simple Craft to Help Kids Manage Anxiety

Helping Kids Manage Worries: Make Your Own Worry Box!

If your child struggles with anxious thoughts, especially at night, they’re not alone. Worries can feel big and overwhelming—especially when they get stuck in a loop. One simple but powerful tool to help kids process their worries is a Worry Box!

This creative activity comes straight from our Bedtime Box program and gives kids a place to store their worries, helping them feel more in control of their thoughts. Plus, there’s real science behind why this works! Keep reading to learn how to make and use a Worry Box in a way that actually helps.

What You’ll Need

Making a Worry Box is easy. Here’s what you need:

✔️ A container – This can be a jar, a shoebox, a tissue box, or any small container with a lid.

✔️ Glue and decorations – Use paint, stickers, googly eyes, fabric, washi tape—whatever sparks your child’s creativity!

✔️ Paper and something to write with – Small slips of paper work well for writing down worries.

I turned mine into a monster because I liked the idea of a worry-eating creature! But your child can design theirs however they like—maybe a Let-It-Go Box for storing thoughts or a mailbox for worries to “send away.”

How to Use the Worry Box

1️⃣ Pick a Set Time (Not Right Before Bed! 🛑)

The Worry Box is most effective when used earlier in the day—not right before bedtime. Processing worries before winding down helps keep them from resurfacing when it’s time to sleep.

2️⃣ Write Down Worries

Encourage your child to write or draw what’s on their mind and put it in the box. This helps externalize their worries—getting them out of their head and into a tangible place.

3️⃣ Decide What Happens Next

Some kids like to review their worries with a trusted adult at a scheduled time (like during a “worry check-in” after school), while others prefer to place their worries in the box and move on. Either way, the act of writing them down can help lessen their weight. If you choose to review worries together, try following this simple structure:

Validate the Feeling – Start by acknowledging how the worry makes your child feel. “That does sound like a tough thought to have. I can see why that would feel scary.” Validating emotions helps kids feel heard and supported before moving into problem-solving.

Fact-Check the Worry – Invite your child to think about what they know that might challenge the worry. “Has this happened before? What else could be true here?” This encourages balanced thinking and helps kids recognize when their brain is exaggerating a fear.

Reinforce That Thoughts Can’t Hurt Them – Let your child know that thoughts are just thoughts—they can feel big, but they don’t control what happens. “It’s okay to have this thought. Thoughts come and go, and they can’t hurt us.”

Decide What to Do With the Worry – Ask your child if they want to put it back in the box for now or if they feel ready to let it go. “We’ve looked at this together. You can leave this worry in the box, or if you’re feeling okay, you can let it go.”

This process helps kids acknowledge and process worries without getting stuck in them. Over time, they’ll build the confidence to challenge anxious thoughts on their own!

4️⃣ Revisit and ReflectEvery so often, check in on past worries together. Kids often realize that many things they worried about never actually happened—helping them gain confidence in managing anxiety over time.

What If Your Child Brings Up Worries at Bedtime?

Even with a Worry Box routine, kids may still bring up anxious thoughts at night. If that happens, try gently reminding them that now isn’t the time for worry talk, but they can write it down and go over it tomorrow. Here’s something you can say:

🗣 "I understand this feels big right now, but nighttime isn’t for solving problems. Your brain needs rest to think clearly. We can talk about it tomorrow during our worry time."

Then, gently guide them back to a calming bedtime routine—deep breathing, a bedtime story, or a comforting phrase like, "You're safe, and your job right now is to rest."

Why It Works: The Science Behind the Worry Box

📌 Naming the worry helps shrink it. Studies show that labeling emotions helps the brain process and regulate them. By writing worries down, kids acknowledge them instead of pushing them away.

📌 Externalizing worries creates distance. Instead of feeling stuck in an anxious thought, kids put it somewhere safe, giving their brain permission to let it go.

📌 It turns anxiety into a routine, not a crisis. Having a set time to acknowledge worries helps kids feel in control rather than blindsided by anxious thoughts.

Final Thoughts

A Worry Box is a simple but effective way to help kids manage anxious thoughts in a healthy way. It gives them a concrete tool to process their worries while also making space for creativity and self-expression.

Looking for more help managing bedtime anxiety? Take a look at our bedtime box- a completed curriculum designed with mental health professionals, to help your child overcome their fears and sleep better.

Bedtime Boxes- A Sleep Program for Anxious Kids

Hi, I’m Liz—a parent who’s been in the trenches of navigating childhood anxiety. Those experiences sparked a deep passion to help other families thrive. I’m on a mission to create simple, fun, and meaningful activities—like the Bravery Boxes—that bring families closer while building confidence and resilience in kids.

I hold a degree in Business with a minor in Psychology and am currently pursuing a master’s in counseling. I collaborate closely with pediatric mental health professionals to ensure the tools and strategies I share are grounded in evidence while staying easy to use at home.

At the heart of it all, I want to help families feel supported, connected, and empowered as they tackle life’s big and small challenges—together.