This printable worksheet guides survivors through a grounding and protective exercise called the Unburdening Jar. When someone says or does hurtful things, it’s easy to hold those words inside as if they belong to you. The Unburdening Jar helps you set a clear line by imagining a strong, sealed container where those harmful words and actions can be placed — so you don’t have to carry them anymore.
 
With space to draw or describe your jar, write down what doesn’t belong to you, and replace it with affirmations that reflect your truth, this activity encourages both release and self-protection.
 
Designed with survivors in mind, the Unburdening Jar is a gentle way to reclaim your power, protect your inner world, and remind yourself: “These words are not mine to carry.”
 
Free digital download — print and use anytime you need to reset your boundaries.