📋 Episode Summary:

Ever have big emotions or anxious thoughts crash your day—or your bedtime? In today’s episode, I’m sharing a powerful mental health tool that my clients absolutely love: the Container Exercise. It’s a simple, Jesus-centered strategy that helps you pause, contain, and return to overwhelming thoughts or feelings—without stuffing them or pretending they’re not there.

We’ll also unpack:

• The real purpose of emotions from a faith-based perspective
• The danger of ignoring or stuffing emotions
• What it means to “contain” vs. “avoid”
• A trauma-informed, Jesus-centered visualization exercise to manage emotions
• Why this tool is especially helpful at bedtime, during stress, or when you’re short on time

If you’re tired of being ruled by your emotions—or if racing thoughts are wrecking your sleep—you’re in the right place.

TIMESTAMPS

• 01:27 - Purpose of emotions
• 02:05 - Emotions need attention
• 03:08 – What Scripture says about feelings and self-control
• 03:50 - When big emotions show up at inconvenient times
• 04:45 – Difference between containing and stuffing
• 05:15 – Step-by-step to handle big emotion
• 08:10 - Container Exercise (with Jesus!)
• 12:03 - Recap
• 12:53 – Choose Life Challenge: Try this Container Exercise again today...and before bed tonight

KEY TAKEAWAYS

Emotions are data.

Emotions don't make good leaders for our lives or decisions.

Learn to contain emotion, rather than stuff or avoid. When you contain emotion, you set an appointment with yourself to process the emotion (and whatever's behind it) for a later time, when you can give it your full attention.

DISCLAIMER

I am a licensed professional counselor, however this podcast (and the info shared on my blogs and social media) is not therapy. It is for informational purposes only; this is not a professional therapy relationship; and it is not personal advice to your specific situation. If you wonder whether professional counseling may be helpful for you in this season of life, check out this article that outlines when you might need to seek the help of a professional counselor and how to find a good one: https://shelleyspence.com/how-to-find-a-christian-counselor

Mentioned in This Episode:

How to Find a Christian Counselor:

https://shelleyspence.com/how-to-find-a-christian-counselor

Sign up for my Inner Circle newsletter:

Https://shelleyspence.com

Container Exercise – From Dr. Ricky Greenwald (Trauma Institute NY), with Christ-centered twist

https://www.gotquestions.org/managing-emotions.html

📲 Don’t Miss:

• Follow the podcast so you never miss an episode!
• Share this episode with a friend who struggles with racing thoughts or emotional overwhelm
• Tag me on Instagram @becomingunhindered if this tool helps you!

I’m cheering you on as you break free from what’s holding you back and keeping you stuck.