Name It
Feeling in need of sleep or rest
What is tired?
Slow movements, slumped posture, low energy
What is tired?
Deep inhalation through the nose followed by a deep exhalation through the mouth. Usually done 3x
Someone takes your favorite pen without asking you first.
What is (can be any of the following):
annoyed, frustrated, mad, upset
This zone is characterized by having a slumped posture, slow movements, slow speech, with feelings of being tired, depressed, sad, sick, or "blue".
What is the blue zone?
Feeling of joy, contentment, or satisfaction
What is happy?
Upright posture, steady gait, easy and relaxed movements, steady energy
What is happy?
Physical activity or bodily movement that is planned and repetitive. Aimed at improving fitness and mental health
What is (any of the following will do):
Happy, embarrassed, warm, confidence boost
This zone is characterized by a feeling of being focused, calm and content. This is the optimal zone for learning and retaining information. Posture is upright, speech is clear, energy and movements are steady.
What is the green zone?
A feeling or showing of strong annoyance, displeasure, or hostility
What is angry?
Face gets hot, fists clench, posture is tense, heart rate increases
What is angry?
The practice of regularly writing down your thoughts, feelings, experiences, and reflections.
What is journaling?
You just found out that you have to stay another 90 days.
What is
Upset, angry, frustrated, sad, disappointed
This zone is characterized by having feelings of nervousness, excitement, frustration, anxiety, silliness, and being overwhelmed. Posture is alert, energy is on edge, speech is hurried and movements may be erratic.
What is the yellow zone?
Feeling highly excitable; unnaturally or acutely uneasy or apprehensive.
What is nervous?
Clammy hands, knots in stomach, increased heart rate, alert posture
What is anxious?
a sense of belonging, improves mental/physical health, and acts as a buffer against life's challenges. Key forms include emotional comfort, practical help (e.g., chores), and advice from friends, family or professionals
What is social support?
You found out a loved one has passed away.
What is
sad, grief, depressed, mad, regretful
This zone is characterized by feelings of extremely high emotions, like rage, terror, or a sense of being out of control. Sometimes "seeing red". Posture is big and alert, speech is loud, body is tense, movements are fast and uncontrollable.
What is the red zone?
Feeling annoyed, discouraged, or disappointed due to unresolved problems, unfulfilled desires, or an inability to change or achieve something
tight muscles (especially in the jaw, shoulders, or chest), a rapid heart rate, a feeling of intense heat or rushing blood, flight or fight posture
What is frustration?
The practice of being fully present and aware of the current moment, observing thoughts and sensations without judgment or reaction. It can be cultivated through meditation, breathing exercises, and daily activities
What is mindfulness?
Someone begins to yell at you and throw things around the room.
What is
afraid, freeze, angry, fight, shocked, overwhelmed, tense, helpless
I woke up today with a feeling of dread, and throughout the day I couldn't shake off the feeling of anxiety and worry. My body is shaking, my hands are clammy, and my heart rate is high. What zone am I in?
What is (the answer may vary depending on the person)
Yellow zone