How to Do the Container Exercise

Have you ever had one of those days when your emotions feel too much? You could be stuck replaying a conversation or overwhelmed by stress.

That’s where the Container Exercise comes in.

This simple mental technique is used in therapy and DBT/EMDR/Somatic Therapy to help you temporarily set aside overwhelming thoughts and feelings so they don’t take over your day. It’s not about ignoring your emotions. It’s about creating a safe space for them so you can process them when you’re ready because emotions can pop up anytime; you could be in an important work meeting and ruminating over a conversation you had on a first date the night before.

If you’ve ever wished for an “off” switch for racing thoughts, this might be the tool for you.

What Is the Container Exercise?

The Container Exercise is a guided visualization technique that helps you mentally “store” thoughts or memories so they don’t feel so overwhelming at the moment. Think of it as putting documents in a secure lockbox so you’re not throwing them away, just keeping them safe until you’re ready to deal with them.

This exercise is often used in trauma therapy, EMDR (Eye Movement Desensitization and Reprocessing), and somatic therapy to help clients regulate emotions. But you don’t have to be in therapy to use it, and it’s an excellent tool for anyone who has racing thoughts.

The best part? It’s easy to do, and you can use it anytime, anywhere, at home, in nature, or anywhere you’re having anxiety or unwanted thoughts.

Why the Container Exercise Helps When You Feel Overwhelmed

When emotions get overwhelming, it’s easy to feel like you have no control over them. Maybe a stressful thought keeps popping into your head during work, or a painful memory resurfaces when you’re trying to sleep. You're wired to focus on unresolved issues, which is helpful in some cases but exhausting when it’s keeping you stuck.

The Container Exercise works because it helps you:

• Create distance from distressing thoughts so they don’t feel immediate and overpowering.

• Regain control over when and how you engage with difficult emotions.

• Reduce emotional overload, allowing you to focus on the present moment.

• Set mental boundaries so you can function without being constantly pulled into the past or consumed by worry about the future.

It’s a way to acknowledge your feelings without letting them take over.

How to Do the Container Exercise Step-by-Step

You don’t need anything to get started—just a few quiet moments and your imagination.

Step 1: Find a Quiet, Comfortable Space

You can do this sitting, lying down, or even on a short break at work. Close your eyes if that feels comfortable, or just soften your gaze. Take a few slow, deep breaths to ground yourself in the present moment.

Step 2: Imagine a Safe, Secure Container

Now, picture a container in your mind. It can be anything—a metal box, a wooden chest, a glass jar with a sealed lid, or even a safe with a lock. Whatever you choose, make sure it feels secure and unbreakable; this is a space where your emotions will be safe, contained, and entirely under your control.

Step 3: Place Your Thoughts and Emotions Inside

Think about whatever is weighing on you right now. It could be a specific memory, a feeling of stress or sadness, or a thought you can’t seem to shake. Imagine gathering it up and placing it inside your container.

Some people visualize:

• Write their thoughts on paper and fold them neatly inside.

• Turning emotions into objects (like glowing orbs, puzzle pieces, or shifting clouds) and placing them in the container.

• Closing the lid and locking it up, knowing everything inside is safe and waiting for you when you’re ready.

Step 4: Seal the Container and Store It Somewhere Safe

Once everything is inside, secure the container. Maybe you:

• Lock it with a key that only you have.

• Tie it up with a strong rope.

• Place it somewhere far away, like deep in the ocean or on a high shelf.

Then remind yourself: I can return to this when I’m ready. But for now, I don’t need to hold onto it.

Step 5: Bring Yourself Back to the Present Moment

Take a deep breath and notice how your body feels. Wiggle your fingers and toes, gently stretch, or drink water. The container is there whenever you need it, but right now, you are here, in this moment, and you are okay.

Why the Container Exercise Works (Backed by Science!)

If this sounds too simple to work, there’s actual science behind it. Studies on visualization techniques show that mental imagery can help reduce stress and regulate emotions.

Essentially, your brain responds to imagined experiences similarly to real ones, meaning that when you visualize safety and control, your nervous system calms down as if it’s happening.

This is why trauma therapists use the Container Exercise to help people process difficult emotions without becoming overwhelmed. It’s also why people who regularly practice visualization techniques report feeling more in control of their thoughts and feelings.

What to Do If the Container Exercise Doesn’t Work Right Away

Like any new skill, this takes practice. If you struggle with it at first, that’s okay! Here are some tips to make it more effective:

• Try a different container. If your current visualization doesn’t feel strong enough, imagine something even more secure—like a vault, a locked treasure chest, or a spaceship floating far away.

• Practice when you’re calm. This shouldn’t be in the middle of a crisis the first time you try. You can get familiar with it during neutral moments, so it’s easier to use when needed.

• Pair it with grounding techniques. If you struggle with visualization, try deep breathing, holding a weighted object, or naming things in the room before starting.

Remember, the goal isn’t to make emotions disappear, it’s to hold them safely until you’re ready to process them.

Final Thoughts: Learning to Hold Emotions Without Being Overwhelmed

Emotions can be heavy, but you don’t have to carry everything all at once. The Container Exercise is a simple but powerful way to set emotional boundaries, create mental space, and regain control.

Think of it as building a healthy relationship with your mind; you’re not ignoring your feelings but choosing when and how you engage with them.

And if you’re finding it hard to cope, you don’t have to do this alone. Therapy can help provide the support and tools to process what’s inside your container when you’re ready. If you’re seeking therapy for anxiety, going to therapy either weekly or bi-weekly can help you practice exercises similar to this one, as well as work through traumas, breakups, depression, PTSD, relationship anxiety, or anything that might be holding you back from happiness and joy.