Brain, stress and coping · worksheet 133
Your alarm system works like a smoke detector: it would rather go off for burnt toast than miss a real fire. That was useful for survival, but it produces many false alarms. Recognising them helps you judge yourself less.
Before you start
- What it is for: To understand that your anxiety isn’t a fault: it is a protection system set to be cautious, which often aims at the wrong target.
- A few minutes after each alarm, for a week.
- Fill it in when you are calmer, not in the middle of the alarm.
- A false alarm isn’t silly: your body was trying to protect you.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
If many alarms have low real danger, they are good targets to work on with your psychologist.
If you find it hard
If you are in real danger (violence, threats), your alarm is right: tell someone you trust or call 112.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Explain the “smoke detector principle” (Nesse) and help the person distinguish true alarms from false ones, without blaming themselves for their reactions.
Anxiety, panic attacks, hypervigilance, people who judge themselves “too sensitive”. Duration: 15-20 min, then to fill in over a week.
References
Nesse, R. M. (2005). Natural selection and the regulation of defenses: A signal detection analysis of the smoke detector principle. Evolution and Human Behavior, 26(1), 88-105.
Nesse, R. M. & Ellsworth, P. C. (2009). Evolution, emotions, and emotional disorders. American Psychologist, 64(2), 129-139.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
