About this resource
Most people have a zone where they can think, feel and respond well. Stress can push us above it, into feeling panicky or angry, or below it, into feeling numb or shut down. This worksheet helps clients notice their own signs in each zone and plan strategies to return to the middle.
Purpose
To help clients recognise their own arousal states and choose strategies to return to a manageable zone.
Who it is for
Primary profession: Psychologists. Also relevant for counsellors and therapists, youth workers, social workers.
Client or participant group: Adolescents and adults, including people with trauma histories, in treatment.
Practice setting: Psychology sessions, as part of stabilisation and regulation skills.
Suggested uses
- Stabilisation and regulation work
- Psychoeducation about arousal
- Trauma-informed treatment
- Planning coping strategies
Instructions for practitioners
- Introduce the idea gently, using the client's own language.
- Identify personal signs in each zone.
- Practise strategies for both too high and too low.
- Use within a trauma-informed treatment plan.
Instructions for clients or participants
- Write your signs in each zone.
- Choose strategies for too high and too low.
- Practise them when calm.
Accessibility considerations
Use colours, pictures or a visual scale.
Scope and limitations
An educational worksheet for use within treatment. It is not a trauma processing tool.
Higher-risk topic: use only within your training, supervision and organisational procedures.
Research basis
Understanding, naming and choosing strategies for emotions are central to emotion regulation; putting feelings into words and finer emotion distinctions are linked to better regulation. Trauma-informed practice prioritises safety, trust, choice, collaboration and empowerment, and avoids re-traumatising people.
- Gross, J. J. (2015). Emotion Regulation: Current Status and Future Prospects. Psychological Inquiry, 26(1), 1–26. https://doi.org/10.1080/1047840x.2014.940781
- Kashdan, T. B., Barrett, L. F., & McKnight, P. E. (2015). Unpacking Emotion Differentiation: Transforming Unpleasant Experience by Perceiving Distinctions in Negativity. Current Directions in Psychological Science, 24(1), 10–16. https://doi.org/10.1177/0963721414550708
- Kezelman, C., & Stavropoulos, P. (2012). Practice guidelines for treatment of complex trauma and trauma informed care and service delivery. Adults Surviving Child Abuse (now Blue Knot Foundation). https://professionals.blueknot.org.au/resources/publications/practice-guidelines/
- Kircanski, K., Lieberman, M. D., & Craske, M. G. (2012). Feelings Into Words: Contributions of Language to Exposure Therapy. Psychological Science, 23(10), 1086–1091. https://doi.org/10.1177/0956797612443830
- Substance Abuse and Mental Health Services Administration. (2014). SAMHSA's concept of trauma and guidance for a trauma-informed approach (HHS Publication No. SMA 14-4884). SAMHSA. https://store.samhsa.gov/product/samhsas-concept-trauma-and-guidance-trauma-informed-approach/sma14-4884
What is included
A 2-page printable A4 PDF, including a practitioner notes page with the research basis (version 1.0).
Originality
Original Practitioner Plus content: wording, activity structure, layout and icons were created for this resource. No third-party worksheets, illustrations or text were reproduced. Reflects the widely used concept of an optimal arousal zone in trauma-informed practice.
