What Is a Worry Container?

A worry container is a way to give your worries a place to go when they show up at times you can’t address them right now.

It’s not about ignoring worries or pretending they don’t matter.

It’s about acknowledging them, then setting them somewhere safe so your nervous system can settle.

You can always come back to them later.

Why This Helps

When worries stay loose in your mind, your body reacts as if you need to solve everything immediately. A worry container helps your brain and body understand: “This is important and it doesn’t have to be handled right now.” That separation often brings a sense of relief, even if the worry itself hasn’t changed.

How to Use a Worry Container

Step 1: Choose Your Container

Pick something that feels neutral or calming to you.

This could be:

• A bowl or box

• A mental image (like a shelf or safe place)

• A notebook or note on your phone

There’s no “right” container , it just needs to feel like a place that can hold things.

Step 2: Notice the Worry

When a worry comes up, pause and gently name it.

You might say to yourself:

• “This is a worry thought.”

• “This is a ‘what if.’”

• “This is something my mind is holding onto right now.”

You don’t need to fix it. Just notice it.

Step 3: Place the Worry in the Container

Imagine placing the worry into the container — or write it down and physically set it there.

As you do, you can say:

• “I see you.”

• “You matter.”

• “I’ll come back to you later.”

This step is about respect, not dismissal.

Step 4: Set a Time to Revisit (Optional but Helpful)

If it helps your mind relax, choose a time when you’ll come back to the worry.  For example:

• Later today

• Tomorrow

• During your next therapy session

Knowing there’s a plan often makes it easier to let go for now.

Step 5: Return to the Present

After placing the worry in the container, gently bring your attention back to what you’re doing.

You might:

• Take a slow breath

• Notice your feet on the ground

• Look around and name a few things you can see

This helps your body settle again.

Important Reminders

• Worries don’t need to disappear for this to work

• You’re not doing it wrong if the worry comes back

• This is a practice,  not a one-time fix

Each time you use a worry container, you’re teaching your nervous system that you can notice worry without being overwhelmed by it.