A Ritual for Worry

Worry isn’t a flaw. It’s a signal that something matters. Illness. Money. Family. The future. The nervous system tries to stay ahead of pain by rehearsing it. Ritual gives that energy somewhere to go so it doesn’t have to live only inside your body. This isn’t about making worry disappear. It’s about containing it.

A simple ritual for worry

Choose a time when worry feels loud, or when it won’t let you rest.

Sit somewhere steady.
Feet on the floor. Back supported.

Place something in front of you that can hold weight.
A bowl. A stone. A candle. Your own hands.

Take one slow breath. Nothing fancy.

Then do this in three parts.

First: Name the worry clearly.
Not the whole story. Just the headline.
“My child’s health.”
“Money.”
“What happens next.”

Say it once. Don’t argue with it.

Second: Place the worry somewhere outside your body.
Imagine setting it in the bowl. Or into the flame. Or into the earth beneath your feet.
You are not getting rid of it. You are letting it rest somewhere else for a moment.

Third: Name what is resourcing you right now.
One thing.
A plan. A person. A skill. A breath.
Even “I’m sitting safely right now” counts.

Sit for a minute. Let your body feel the difference between holding everything alone and sharing the load.

When you’re ready, close the ritual with a physical cue.
Wash your hands. Drink water. Wrap up in a blanket.

Why this works

Ritual gives the nervous system:
• a beginning
• a middle
• an end

Worry without ritual loops endlessly.
Worry with ritual gets contained.

You can return to the worry later.
But for now, it doesn’t have to live in your chest.

This is how ritual becomes resource.