The Container Guided Imagery

What is the Container Exercise?

When overwhelming thoughts flood in, it can interfere with your ability to think clearly and the emotions can feel intense. That can lead to a range of responses including freezing up, shutting down, dissociation or impulsive panic responses. The Container Exercise involves using guided imagery to construct a strong, fortified, locked container in your mind and imagining storing all distressing material in it. That way distressing thoughts are not overriding your system and you can get back to the present moment with more clarity and ease. It sounds simple, but can be a helpful way to constructively cope with distress. Then, at a later time, you can use the container to access specific material when you are ready to work through it effectively. This tool should not be used to attempt to perpetually avoid dealing with unresolved issues that are affecting you. If this is your first time using the container, and you have PTSD or intense trauma, you are recommended to do this with a therapist the first time you do it.

The Container Exercise

First, take as much time as you need to imagine a container that would be strong, secure, and large enough to hold anything disturbing. It should be well constructed, with a way of closing completely and locking. Take your time to construct the color, size, shape, material, how it closes and how it locks. What details come to mind? In a moment, you will be asked to gather up any disturbing material in your thoughts and emotions to put it in the container. Before you do, I want you to know that you do not have to watch or be fully aware of what is going into the container if you do not want to. Okay? Let’s go ahead and use your container. Take a few slow, deep breaths. Bring your container to mind with the door open. Now, I want you to take as much time as you need to gather up all the distressing material and put it into your container. As a reminder, you do not need to watch or be fully aware of everything that is going in if you do not want to. There is no rush on this step, you can take your time. Once you have everything in, you can close the door securely and lock it if desired. You can test the door to see how securely it is closed and locked. Notice again how strong and secure the container is. Feel free to imagine placing your container in a safe and guarded location. After you have done that, notice your breathing and how your breath feels. When you are ready, allow the image of that container to slowly fade away. Then, when you are ready, allow yourself to gently open your eyes and notice what is around you. Take another deep breath and exhale fully.

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The Container Exercise Guided Video