The Healing Jar
A Simple Trauma Recovery Tool That Shows Your Progress
(Summary) Healing from trauma—especially dissociation or long-term survival patterns—often feels slow, invisible, or impossible to measure. Small victories disappear the moment they happen, buried under daily stress or self-doubt. A simple practice called the healing jar changes that. By writing down tiny steps forward—like a calming breath, a moment of awareness, or something a part of you did well—you create a visible record of progress your nervous system can actually recognize. Over time, those slips of paper show what trauma hides: your healing is happening, one small step at a time.
Feel like you’re not making progress in healing? Try the healing jar.
Grab an empty jar or baggie. Each time you take even a small healing step—a calming breath, thanking a part, trying a new skill—jot it down and drop it in. Any part of your system can add one, or you can write it for them if you notice their effort.
Trauma often makes progress invisible. Small wins get dismissed or forgotten. But healing is built on these tiny steps. Writing them down makes them visible, tangible, and real.
Once a week, open the jar and celebrate. It’s not about perfection—it’s about proof. Every slip of paper shows: your healing is adding up.
And if you catch yourself thinking some steps are too small to write down, that’s a thinking trap called discounting the positive. I’ve got a whole video on that, so check it out next.
Frequently Asked Questions
What is a healing jar, and how does it help trauma recovery?
A healing jar is a simple way to make invisible progress visible. Trauma often hides small wins or dismisses them as meaningless. Writing down tiny steps helps your brain recognize effort and growth you’d otherwise forget.
What counts as a “small healing step”?
Anything that supports regulation, awareness, or gentleness counts.
Examples: taking a calming breath, noticing a trigger sooner, thanking a part, choosing rest, setting a boundary, or trying a new skill. Tiny steps build real change.
Can I use a healing jar if I have DID or parts who heal at different paces?
Yes. Any part can add to the jar—or you can write things down on their behalf when you notice their effort. It’s a way for the whole system to feel seen and validated.
What if I feel like my steps are too small to write down?
That feeling is usually a thinking trap called discounting the positive—a common trauma response. The jar helps interrupt that pattern by turning “small” steps into tangible proof of progress.
How often should I review what’s in the jar?
Once a week works well for most people. It keeps the practice sustainable while giving your brain regular reminders that healing is happening. You can also choose to wait until the jar is full to review your notes.
What if I forget to write things down?
That’s normal. Trauma makes progress hard to notice in the moment. You can jot down steps at the end of the day or whenever you remember. Consistency matters far more than perfection.
Can I do this digitally instead of using a jar?
Absolutely. You can use a notes app, voice memos, or a daily highlights list if a physical jar isn’t your style. What matters is capturing those small moments so your brain has evidence of growth.