Managing Anxiety – Box Writing Technique

Anxious thoughts keeping you up at night?
Try “Box Writing.” Here’s how it works:

1. Take a piece of paper and divide it into two sections or “boxes.”
2. In the first box, write down all your worries, stressors, or what’s making you feel anxious.
3. In the second box, write what’s in your control and what action steps (if any) you can take.
4. For everything you can’t control, practice letting go.

This exercise helps you visually separate what you can change from what you can’t, reducing the overwhelming feeling of anxiety. Sometimes, seeing it on paper is enough to regain clarity.

Anxiety is our specialty at Penney Murphy & Associates. 
Every member on our Counselling Team is highly trained
and experienced in anxiety work. 
We’ll help you to get results for managing your anxiety and finding calm.