Exercise 11: The Worry Jar (Nighttime Anxiety Relief)

What It Is:
A tool for “putting away” thoughts, fears, or worries before sleep — giving children a sense of emotional release and control.

Why It Works:
Worry thoughts activate the brain’s threat detection system, especially at night. Writing them down or naming them helps reduce their hold, creating a sense of closure before sleep.

How To Teach It (During Calm Times):

Decorate a real jar or box together — this becomes the Worry Jar.
Each night, write or draw a worry on a slip of paper and drop it inside.
Say, “We can look at these together in the morning, if we need to.”

When To Use It:

For kids who struggle to fall asleep due to anxiety or overthinking
After upsetting events
During life transitions (school changes, moves, etc.)

Practice Playfully:
Make it a team effort: “Let’s each write a worry tonight — even grown-ups get them!” You can also include a second jar for “Wishes” or “Gratitude,” to end the ritual on a positive note.

Reflection Prompt:
What did you let go of tonight? What helped you feel safe?