Regulation Zones
Regulation zones is a simple concept that can help us process anxiety. In this lesson, learn how to identify which zone you are in, and then use the best tools for processing the discomfort.
Let's explore the three zones, green, yellow, and red.
Green
In the green zone, anxiety is not influencing our decisions. Discomfort is a natural part of life, so we may be experiencing some discomfort, but we are still able to remain focused, calm, and positive.Yellow
In the yellow zone, we are feeling emotions like excited, nervous, or frustrated. Anxiety is present, and it's telling us to get out, to avoid, or to rely on safety behaviors.Red
In the red zone, anxiety is taking over. We may be entering fight or flight, be angry, upset, or panicking.Why does it matter?
Regulation zones help us understand what skill or therapeutic tool to use in the moment. Let's explore further how to recognize each zone, and which tools are best.Identify Your Zone
What does your green zone feel like?
Remember, the green zone is when we feel good, or, we are experiencing discomfort but it's not causing us anxiety.
- Calm
- Focused
- Mild Discomfort
- No need for safety behaviors
What does your yellow zone feel like?
Remember, the yellow zone is when anxiety is creeping in. We may be feeling nervous, excited, and starting to get the urge to avoid or rely on safety behavior.
- Frustrated
- Moderate Discomfort
- Feeling tense
- Sweaty
- Distracted
- Feeling desire to leave
- Feeling urge to rely on safety behaviors
- Wanting reassurance
- Excited or nervous
- Repetitive or strong intrusive thoughts
What does your red zone feel like?
Remember, the red zone is when anxiety is strong. We may be panicking or feeling overwhelmed.
- Fight or Flight
- Strong discomfort
- Feeling out of control
- Unable to function
- Have the need to leave or escape
- Panic
- Overwhelming thoughts
Use a Tool
Once you identify which zone you are in, you can select the appropriate tool. Trying to use a green tool when you are in the red zone wont work. It's like someone telling us to 'calm down' during a panic attack. With regulation zones, we can quickly select the right tool for the job.
Your green zone tools.
Why have tools for the green zone? To conquer anxiety, we must chase it. When you are in the green zone, you have a great opportunity to seek out anxiety and practice processing it.
- Welcome anxiety
- Seek discomfort
- Give yourself credit
Your yellow zone tools.
- Practice sitting in discomfort
- Practice grounding
- Practice breathing
- Use a mantra or positive affirmation
- Ask myself 'What about this is making me uncomfortable?'
- Turn 'what if' into 'even if'.
Your red zone tools.
- Stop. Pause and name your emotions.
- Take a step back. Describe to yourself what is going on.
- Acknowledge and Mitigate. Stop a bad situation from becoming worse.