Go at a pace your system can handle.
This page is here to help you pace sessions, recognise when to pause, and know when to get support.
Pacing
What “window of tolerance” means
Inside your window
You may feel emotion, but you can still stay oriented. You can breathe, follow instructions, and stop if you need to.
Outside your window
You may feel overwhelmed, panicky, numb, detached, confused, or unable to continue. That is a sign to slow down or stop.
Zero Drag is not a substitute for emergency, medical, or mental health care.
Pause
When to pause a session
- —Pause if the intensity is rising and you are finding it hard to stay present.
- —Pause if you feel shaky, dizzy, unreal, or disconnected from your surroundings.
- —Pause if you cannot follow the session clearly or feel pressure to push through.
- —Pause if you need a drink of water, a walk, or a few minutes to reorient.
Stop
When to stop and seek support
- —Stop if distress keeps building rather than settling.
- —Stop if you feel unable to keep yourself safe.
- —Stop if you are having thoughts of harming yourself or feel at immediate risk.
- —Stop and seek support if you feel too overwhelmed to continue on your own.
Grounding Audio
Use this if you need a moment to slow down
If you feel activated or unsettled, you can pause and use this audio before deciding whether to continue.
UK Support
If you need urgent help
Emergency
If you or someone else is in immediate danger, call 999 or go to A&E now.
Urgent mental health support
In the UK, call 111 or use NHS 111 online. For urgent mental health help, select the mental health option where available.
Samaritans
Call Samaritans free on 116 123, day or night, if you need someone to talk to.
Move slowly. Stay in contact with yourself.
If you want a clearer view of how the structure works, you can return to the programme overview.
Back to the programme