Sometimes when we experience big emotions like worry, anger, frustration, overwhelm or sadness, we can get stuck in our thoughts and feelings. We may feel disconnected from our environment, from our bodies and from the present moment. When these big emotions seem to overwhelm us, we can help to ease them by coming back into our bodies and the moment by noticing sensations through sight, sound, touch, taste and smell.

These magical glitter jars are the perfect sensory toy for children and grown ups alike. Designed to soothe and relax, the swirling patterns created by glitter, water and optional additions are ideal for calming down a stressed out child (or adult, for that matter) – leading to their alternative name, ‘calm down jars’.

Crafting a personal glitter jar is a fun project to engage in and the result is a tool that can be used again and again.

Ingredients for Calming or Sensory Jars

• Plastic or glass bottle or jar
• Warm water
• Glitter

 Optional (use whatever you have around):

• Glitter glue
• Vegetable oil
• Clear liquid soap
• Baby oil
• Sequins
• Watercolor or food coloring

Directions:

The main ingredients that are needed are the glitter, warm water and a bottle or jar of some material. Plastic bottles may be better for younger kiddos. The optional ingredients change up the movement of the sensory experience. 

To begin, fill the jar halfway with warm water. The warm water makes the combining of the ingredients easier. Next, place several tablespoons of your chosen glitter into the jar or bottle. Using a funnel can help with getting the glitter into a smaller opening. Put on the lid and shake until blended. Don’t be worried if this takes several minutes and keep on vigorously shaking. Once blended, fill the jar with warm water until full. If you’d like, you can super glue the lid or cap shut.

Adding additional emulsifiers like oil, glue or soap, can slow the movement of the glitter or create a lava lamp effect. Adding sequins, small toys, seashells or food coloring can enhance the look of the calming jar.

When your jar is complete, just give them a good shake, then watch until the glitter settles in the bottom of the jar to refocus and refresh an overwhelmed mind.

Julie Bond, LAMFT

Para español

Right now many of us are feeling overwhelmed, worried and concerned about the uncertainty of the global health scare, and that makes a lot of sense. Sometimes feeling as though you’re not alone in your anxiety can be helpful; it brings us closer in spirit to our communities, it motivates us to support each other in new ways and it reminds us of our humanity. However, this increased anxiety can have harmful effects as well. To help us all navigate though these confusing times, below are a few helpful hints to help manage our fears and to remember our hopes.

Social Distancing from Social Media and News

Many of us are relying on social media sites for information and to connect with friends, family and the outside world. With the outbreak of the virus, there is a constant onslaught of information that may be very overwhelming. When possible, try to take a break from monitoring these sights. It is okay to disconnect. Additionally, remember to evaluate the sources of your information. Finding reliable sources of news may help to mitigate some of the fears spread by false reports.

Things in Your Control vs.Things Out of Your Control

This idea is something that I often explore with my clients through any sort of struggle that invites anxiety. It can be helpful to determine specific things that are within your control versus the myriad of things that are out of your control. The image below has some good suggestions.

 Keep or Begin a Mindfulness Practice

If the idea of sitting cross legged in a silent room while trying to forget your thoughts sounds intimidating, you are not alone…it does for me too. Instead of trying to jump into meditation, try incorporating a grounding technique when feeling stressed. Grounding techniques encourage us to pay attention to our senses and environment rather than our ruminating thoughts and worries. One of my favorites is the 5, 4, 3, 2, 1 technique.

Take a few deep breaths 

Now notice 5 things you can see…

Followed by 4 things you can hear…

Now 3 things you can touch…

2 things you can smell…

And 1 thing you can taste.

End with a few more deep breaths.

Notice how you’re feeling and practice this technique whenever needed. Remember, this is temporary.

Julie Bond, LAMFT