Breathing, relaxation and resources · worksheet 45
You can build a place inside you where you feel safe and calm, real or imaginary. The more you visit it, the easier it is to go back when you need it.
This exercise is best done with the support of a psychologist.
Before you start
- What it is for: To build an inner place of calm and safety you can go back to when you need it.
- About 15 minutes to create the place; then a few minutes a day to practise it.
- Best done with your psychologist, especially if you are in EMDR therapy: it is usually built in session.
- Choose a place associated only with calm. If difficult memories appear when you imagine it, change place.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Compare your calm before and after: with practice, going back to your place becomes easier and more soothing. Note what makes it more vivid (sounds, smells, details).
If you find it hard
If negative images or emotions creep into your place, stop and talk about it with your psychologist: you can choose another place or another resource.
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
Help the person build, with imagination and the senses, an inner place associated with calm and safety, which they can use to soothe themselves, especially in preparation for EMDR work.
Stabilisation phase, anxiety, difficulty calming down. Best built in session. Duration: 15-20 min in session; a few minutes a day afterwards.
References
Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). Guilford.
Korn, D. L. & Leeds, A. M. (2002). Preliminary evidence of efficacy for EMDR resource development and installation in the stabilization phase of treatment of complex posttraumatic stress disorder. Journal of Clinical Psychology, 58(12), 1465-1487.
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).
