Exercises for Coping with Uncertainty: Worry Box and Grounding Techniques

Uncertainty is unavoidable in our lives, but there are many ways to cope positively with uncertainty, and it is most important for individuals to find what works for them. Two techniques that can be used to help with feelings of uncertainty are the worry box and grounding techniques. Experiment with techniques like these to find out which ones appeal to you and help you cope best.

Worry Box

The Worry Box technique is useful when worries become repetitive and unproductive. It is common for worries to “take over” especially at night when you may be trying unsuccessfully to fall asleep. Write down key phrases that describe your worries on small pieces of paper. Put them into a box, and place it in the freezer. Leave it there overnight. When the thoughts come to your mind, remember, they’re in a deep freeze! Let them stay there. Remember to go back to them in the light of day when you can use your problem solving skills.


Grounding can be used to help re-connect with the here and now. Worry can lead us to become distracted and unable to focus on the task at hand. Taking a moment to “ground” ourselves can help in coping with uncertainty.

Physical grounding: Sit in your chair, feel your feet on the ground and your back against the chair.

Visual grounding: Look around the room and make note of everything with the color red (or another color).

A Message from The Jewish Board

If you live in the New York metropolitan area need help coping with stress and support in times of crisis, we can help. Call us at 1.844.ONE.CALL to speak with an intake specialist.