Brain, stress and coping · worksheet 135
Under very strong stress, the part of your brain that reflects works less well: that is normal, and it explains why “reasoning” doesn’t work at that moment. This plan follows the order that helps: first the body, then words and finally reflection.
Before you start
- What it is for: To have a plan ready for the moments when you can no longer think, instead of having to invent one in the middle of the storm.
- 20 minutes to prepare it, at a calm moment.
- The order matters: first the body, then words and finally reflection.
- Choose things you really can do anywhere.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
After each use, note what worked and adjust it. The plan improves over time.
If you find it hard
If you are afraid of hurting yourself or someone else, call 112, 3114 (France) or your local emergency number, 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
Build a personal step-by-step plan for moments when the alarm dominates and the prefrontal cortex works less well: first the body, then words, finally reflection.
Panic attacks, anger, arguments that get out of hand, emotional overwhelm, parents who “explode”. Duration: 20 min to prepare; to use when needed.
References
Arnsten, A. F. T. (2009). Stress signalling pathways that impair prefrontal cortex structure and function. Nature Reviews Neuroscience, 10(6), 410-422.
Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H. & Way, B. M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421-428.
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).
