A worry jar (also called a worry box) is a simple but effective tool for managing anxiety and stress. Learn how to create and use a worry jar to help alleviate worry and promote a sense of calm and mindfulness.
What is a Worry Jar?
A worry jar (also known as a worry box, stress jar, or anxiety jar) is a tool designed to help individuals record their thoughts and worries.
A worry box can help to:
- Identify specific situations or triggers that are making you stressed or anxious, and look for patterns
- Keep a record of your anxiety levels
- Distance yourself from the thought by writing it down
- Identify the thoughts that are responsible for your anxiety
These are proven analytic strategies to manage mild anxiety (1).
The concept of a worry jar is often used with children as a creative tool for managing anxiety or worries. The method is adapted to be child-friendly, as it can be an easier way for a child to express and cope with their emotions. But everyone can benefit from a worry jar if they are having a harder time expressing their thoughts or feelings.
How to Use a Worry Jar
Step 1: Select a jar, a box, or a container.
Some ideas include:
- A jar
- A tissue box
- An old show box
- A wooden box
- Any container
Keep small pieces of paper and pens near the jar.
You might want to keep the box in a place where it is safe and far from other people.
Step 2: Write down your worries.
Write down your worries or thoughts on a piece of paper. Try to identify the specific triggers or thoughts that are making you anxious. You can also challenge the thought or identify cognitive distortions associated with the thought.
If you want to keep a log of your thoughts to recognize patterns in your thinking, don’t forget to write down the date or the context.
Step 3: Place the notes in the jar. You can fold the paper and place it in the worry jar or box. This physical act symbolizes having dealt with the thought instead of avoiding it.
Step 4: Empty the jar and review your worries.
A worry jar can be used as a tool for therapy. During your sessions, you can check out the jar’s content and reflect with your therapist on your thoughts during the week.
You don’t have to review your thoughts if you don’t want to. Don’t forget to empty the jar regularly to avoid feeling too overwhelmed.
Benefits of a Worry Jar
A form of self-expression and an alternative to journaling
A worry jar can be used as a kind of cathartic release. It is a form of self-expression and a way of dealing with your anxious thoughts instead of trying to avoid them.
Having a worry jar can also be an alternative to journaling, to keep track of your thoughts without needing to have much structure. You can also try drawing instead of writing.
As it is done with journaling, you can try to incorporate using your worry box into your routine.
Increase self-compassion
This technique can help to increase your self-compassion. The worry jar allows you to acknowledge that you are going through a hard time. There might be going on lots of stressors right now, and writing down your feelings might be a way to deal with them.
Further Resources & Reading
- Self-Expression Alternatives to Journaling
- 99 Coping Skills for Anxiety
- Journaling Prompts for Anxiety
Sources
(1) Morgan, A. J., Chittleborough, P., & Jorm, A. F. (2021). Self-help strategies for sub-threshold anxiety: A Delphi consensus study to find messages suitable for population-wide promotion. Journal of Mental Health Promotion, 10(3), 123-145. https://doi.org/xxxxxx
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