What's in your Worry Jar?
This month, 7 Cups launched video and audio therapy! To celebrate, we’re doing 25 days of Gratitude, Self-Care and Personal Growth. Read more here.
Imagine something you’re worrying about right now. Imagine writing it down and trapping it inside of a container, sealing it and putting it on a shelf, not to be touched again until you’re ready to open it back up. This exercise uses the concept of a worry jar. The idea behind it is that by writing down your worries and placing them in the jar, you're symbolically letting go of them and releasing them from your mind. This can help reduce the hold that worries and negative thoughts have on you and help you feel more in control.
Here's how it works:
🫙 Grab a jar (or any container you like!) or download a virtual worry jar template. Decorate it if you want to make it personal and inviting.
🫙 Write down your worries, big or small, specific or vague. Don’t filter - just let it all flow. Pop them in the jar!
🫙 Add new worries as they come up and release old ones
🫙 People also like to include affirmations, positive thoughts, or goals in their worry jar to help counteract the negative thoughts!
The worry jar helps to…
🫙 Externalize your worries: Getting them out of your head and onto paper can feel like a huge weight lifted.
🫙 Gain perspective: Seeing all your worries written down in one place to see how big or small they actually are
🫙 Practice letting go: When you put a worry in the jar, you're symbolically letting it go. It's not gone, but you're giving yourself space to breathe and not dwell on it.
🫙 Focus on the present: Free up your mental space to focus on what's happening right now and reduce anxiety!
Remember, there's no right or wrong way to use a worry jar. Do what feels best for you. You can revisit your worries in the jar later or let them go for good.
Reflection prompt: Visualize your worry jar. What would you write on the first slip of paper? What worries would you like to let go of today?
And/or if you’d like to include affirmations, positive thoughts, or goals, what would you put in to help counteract the worries?