Trauma and EMDR: stabilisation · worksheet 91
Everyone has a “window” in which they can feel emotions and keep thinking. Above it, we speed up; below it, we shut down. Knowing your window helps you know what to do to get back into it.
Before you start
- What it is for: To recognise when you are over-activated or, on the contrary, shut down, and know what to do to get back to your zone.
- About 15 minutes.
- The window of tolerance is the zone in which you can feel emotions, even strong ones, and keep thinking and acting. Above it you get overwhelmed; below it you shut down.
- After difficult experiences, the window often narrows. With practice and therapy it can widen.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
The sooner you spot your signs, the easier it is to get back to your zone. With therapy, the window widens.
If you find it hard
If you often feel “far away from everything” or disconnected, talk about it with your psychologist (worksheet 94).
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
Present the window of tolerance model (the zone in which one can feel and think at the same time, with hyperarousal above and hypoarousal below) and help the person spot their signs and what helps them return to their zone.
Trauma, overwhelming emotions or feeling “shut down”, preparation for EMDR. Duration: 20 min in session.
References
Siegel, D. J. (1999). The Developing Mind: Toward a Neurobiology of Interpersonal Experience. Guilford.
Ogden, P., Minton, K. & Pain, C. (2006). Trauma and the Body: A Sensorimotor Approach to Psychotherapy. Norton.
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).
