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What is a Worry Jar and How it Helps Reduce Anxiety




What is a Worry Jar?


A worry jar is a tool or a technique that can be used to manage anxiety and reduce worry. It involves writing down your worries or concerns on small pieces of paper and placing them in a jar or container. The idea behind the worry jar is that by externalizing your worries and putting them in a physical container, you are giving yourself permission to let go of them and focus on the present moment.

The act of writing down your worries and putting them in the jar can help you feel like you are taking action to manage your anxiety. It can also provide a sense of control over your worries, as you can choose when to think about them and when to let them go. Additionally, the worry jar can be used as a visual reminder that you are actively working on managing your anxiety.

Some people choose to set aside a specific time each day to write down their worries and place them in the jar. Others may use the jar as a tool to help them in moments of high anxiety or stress, such as before a big presentation or event.

Overall, the worry jar can be a helpful tool for managing anxiety and reducing worry. It allows you to externalize your worries, take action to manage them, and focus on the present moment.

5 Benefits of Worry Jar for Anxiety

  1. Reduces Anxiety: One of the most significant benefits of using a worry jar is that it can help reduce anxiety. When you write down your worries and place them in the jar, you are externalizing your concerns, which can help you feel more in control of your thoughts and emotions. This can help reduce the intensity of your anxiety and help you feel more calm and centered.

  2. Provides a Sense of Control: Writing down your worries and placing them in the jar can also provide a sense of control over your anxiety. By taking action and physically putting your worries in a container, you can feel like you are actively working on managing your anxiety.

  3. Encourages Mindfulness: The worry jar can also encourage mindfulness by helping you focus on the present moment. When you place your worries in the jar, you can let go of them and focus on the here and now. This can help you reduce your overall stress levels and feel more present and grounded.

  4. Promotes Self-Care: Using a worry jar can also be an act of self-care. It can be a reminder to take care of yourself and prioritize your mental health. By taking the time to write down your worries and manage your anxiety, you are investing in yourself and your well-being.

  5. Creates a Visual Reminder: Finally, the worry jar can serve as a visual reminder of your progress in managing your

Instructions on How to Make a Worry Jar for Anxiety Making a worry jar is a simple and easy process. Here are some instructions to help you create your own worry jar for anxiety:

  1. Find a container: Choose a jar or container that you like and that is big enough to hold small pieces of paper. You can use a mason jar, a decorative vase, or any other container that you prefer.

  2. Decorate your container (optional): If you want to make your worry jar more personalized, you can decorate your container with stickers, paint, or other decorations.

  3. Get small pieces of paper: Cut small pieces of paper that will fit inside your container. You can use colored paper or plain white paper.

  4. Write down your worries: When you experience worries or concerns, write them down on a piece of paper and fold it up. Place the paper in the jar.

  5. Use the worry jar: Whenever you feel anxious or worried, write down your concerns and place them in the jar. You can use the jar as often as you need to.

  6. Practice mindfulness: After you place your worries in the jar, take a moment to breathe deeply and focus on the present moment. You can also use this time to practice mindfulness or meditation.

By following these simple steps, you can create a worry jar that can help you manage anxiety and reduce worry. Remember, the goal of the worry jar is to externalize your worries and focus on the present moment. With practice, you can use the worry jar as a powerful tool for managing anxiety and promoting mental health.

How Long Should I use a Worry Jar for Anxiety?

The length of time you use a worry jar for anxiety is entirely up to you and your personal preferences. Some people find that using a worry jar for a few weeks or months is sufficient to help them manage their anxiety and reduce worry. Others may choose to continue using the worry jar as a long-term tool for managing anxiety and promoting mindfulness.

The most important thing is to use the worry jar consistently and as needed. Whenever you feel anxious or worried, take a moment to write down your concerns and place them in the jar. By doing so, you can externalize your worries, let go of them, and focus on the present moment.

If you find that the worry jar is not helping you manage your anxiety or is causing more stress, it may be time to explore other coping strategies or seek professional help. Remember, the worry jar is just one tool in your toolbox for managing anxiety, and it may not work for everyone. It's essential to find the strategies and tools that work best for you and your mental health.

What Time of Day Should I open the Worry Jar for Anxiety

The time of day you choose to open your worry jar for anxiety is entirely up to you and your personal preferences. Some people may choose to open the jar at a specific time each day, such as in the morning or before bed, while others may choose to open the jar as needed when they are feeling anxious or stressed.

When you open the jar, take a moment to read through your worries and acknowledge them. Then, you can choose to either address them or let them go. You may find it helpful to practice mindfulness or meditation after opening the jar to help calm your mind and reduce stress.

Remember, the goal of the worry jar is to help you externalize your worries and focus on the present moment. Whether you choose to open the jar daily or as needed, the most important thing is to use the jar consistently and as a tool for managing anxiety and promoting mental health.

How Do I Find an Anxiety Counselor to Help me with the Worry Jar for Anxiety

If you are interested in finding an anxiety counselor to help you with the worry jar or other anxiety management strategies, here are some steps you can take:

  1. Consult with your primary care physician: Your primary care physician may be able to provide you with a referral to an anxiety counselor or therapist who specializes in anxiety disorders.

  2. Contact your insurance provider: If you have health insurance, your provider may have a list of in-network mental health professionals who can help you with anxiety management.

  3. Use online directories: Websites such as Psychology Today, GoodTherapy, and TherapyDen allow you to search for mental health professionals in your area who specialize in anxiety.

  4. Ask for recommendations: Reach out to friends, family members, or acquaintances who have sought therapy for anxiety and ask for recommendations for mental health professionals.

  5. Consider virtual therapy: With the rise of telehealth, many mental health professionals now offer virtual therapy sessions that you can access from the comfort of your own home.

Once you have found a mental health professional who specializes in anxiety management, you can discuss with them how the worry jar can be integrated into your therapy. They can provide guidance on how to use the worry jar effectively, and offer additional strategies and tools to manage anxiety. Remember, seeking professional help is a valuable step in managing anxiety and promoting mental health.


Contact Anxiety Counselor Brian Mayer, LCSW Today

Brian Mayer, LCSW specializes in helping clients with anxiety through his anxiety counseling session in Richmond, Virginia. Contact Him today to get started. You will learn all sorts of anxiety reduction techniques like the worry jar when you work with Brian.


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