Creating Your Own Container for Intrusive Thoughts

The Container Exercise is a helpful technique to temporarily set aside overwhelming or intrusive thoughts, feelings, or experiences.

It allows you to focus on the present moment or tasks at hand without being distracted. This exercise is especially useful at the end of a stressful day or when trying to calm your mind before sleep.

Follow these steps to create and practice using your container:

1. Imagine Your Container

Think of a container that feels strong and secure enough to hold anything you want to set aside for now.

Your container can look however you like—it might be a sturdy box, a locked chest, a heavy-duty safe, or even a magical portal. Be creative and choose a design that feels right for you.

Consider:

  • Does your container have a way to keep things inside, like a lock or seal?
  • Can you easily open it to take things out later when you're ready to work with them?

2. Visualize Using the Container

Picture yourself placing your intrusive thoughts, feelings, or experiences into the container.

Imagine closing it securely and setting it aside in a safe location. Take a moment to notice how it feels knowing you can return to these things when you're ready, but they’re safely stored for now.

3. Strengthen the Positive Feeling

Focus on any positive emotions or sensations you feel as you imagine using your container.

Perhaps it’s a sense of calm, relief, or control. Sit with those feelings for a moment. If you like, gently tap your hands on your knees or shoulders in a slow, rhythmic pattern to help deepen this sense of calm.

4. Give Your Container a Name

Choose a name for your container

—something simple and meaningful that helps you connect to its purpose. Say the name out loud and notice how it feels to know your container is there to support you whenever you need it.

5. Practice with a Mildly Disturbing Thought

Think of a small, mildly upsetting experience or worry.

Imagine placing it into your container, closing it securely, and setting it aside. Notice how your feelings shift as you practice.

6. Plan Ahead

Imagine a situation in the near future where you might need to use your container.

Rehearse the steps in your mind: visualizing the container, naming it, and securely placing any intrusive thoughts inside. This mental preparation can help you feel ready to use the skill when needed.

A Few Things to Keep in Mind

  • This skill takes practice. Sometimes it will work, and other times it might not work as you hoped. That’s okay! Over time, it will become easier to use.
  • Be kind to yourself as you try this exercise. If something doesn’t feel right, bring it up with your counsellor in your next session so adjustments can be made.

By practicing the container exercise, you’re giving yourself a practical and compassionate tool to manage difficult moments while staying focused and grounded.