Lifeline: my story · worksheet 116
Your life isn’t just its problems. Placing the important moments on a line helps you see the whole picture: the difficult periods, but also those in which you held on, learnt, loved.
Before you start
- What it is for: To step back from your story, see what has shaped you and prepare the work with your psychologist.
- About 30 minutes the first time, calmly; you can add to it another day.
- You don’t need to tell everything: for a difficult moment, one word is enough.
- If a memory overwhelms you, stop and do a grounding exercise (worksheet 04).
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Look at the overall shape: the dips, but also the rises. What helped you recover?
If you find it hard
For a difficult moment, a single word is enough. If a memory overwhelms you, stop: just write one word, do a grounding exercise (worksheet 04 or 93) and talk about it with your psychologist.
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
Give an overview of the person’s story: important events, ups and downs, periods of resources. A support for history taking and narrative work.
Start of therapy, a period of transition, the feeling of “not knowing who I am any more”, preparation for EMDR work (time line of the clinical history). Duration: 30-45 min in session, to be completed at home.
References
Shapiro, F. (2018). Eye Movement Desensitization and Reprocessing (EMDR) Therapy: Basic Principles, Protocols, and Procedures (3rd ed.). Guilford.
Schauer, M., Neuner, F. & Elbert, T. (2011). Narrative Exposure Therapy: A Short-Term Treatment for Traumatic Stress Disorders (2nd ed.). Hogrefe.
McAdams, D. P. (2001). The psychology of life stories. Review of General Psychology, 5(2), 100-122.
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).
