Body Signals with Zones

Red Zone

100

I feel like yelling and making my hand into a fist. How am I feeling?

Irritated/angry

200

I can't take this right now, I stomp away and need to be alone. How am I feeling?

Frustrated

300

I sigh heavily, roll my eyes, and try to ignore it. How am I feeling?

Annoyed

400

I argue and place blame on anyone but myself. How am I feeling?

Mad/angry

500

This is unfair so I am throwing stuff and pushing chairs over, screaming until I get what I want. How am I feeling?

Out of control, furious

Blue Zone

100

I put my head down and sit by myself. How am I feeling?

Alone / Left out

200

I cry while hugging my favorite stuffed animal. How am I feeling?

Sad

300

I'm coughing, my nose is stuffy, all I do is lay on the couch. How am I feeling?

Sick / tired

400

I keep repeating "it's not fair!" and softly cry, stomping my feet. How am I feeling?

Upset

500

I leave to be by myself and don't want to talk to anyone. I didn't get what I wanted and no one showed up to my party. How am I feeling?

Disappointed

Green Zone

100

I take a deep breath and count to ten. How am I feeling?

Calm

200

I am laying down and reading a book. How am I feeling?

Peaceful

300

I like to get a fuzzy blanket and put on my favorite show. How am I feeling? 

Relaxed

400

I have a cup of tea and stepped outside to listen to the birds and ocean waves. How am I feeling? 

Content

500

I like to take a walk at the park and maybe find a cool rock or wildlife in the trees. How am I feeling? 

At ease, serene, tranquil

Orange Zone

100

My head has a ton of thoughts and I can't make sense of them. How am I feeling? 

Worried

200

I can't stop bouncing my legs or doing something with my hands. If I stop moving I feel like I'm going crazy.

Fidgety, anxious, energized

300

My face turned red hot and my heart is racing, I feel like everyone is looking at me. How am I feeling? 

Embarrassed / uneasy

400

Something didn't work right so I pounded my hand on the table and I don't want anyone to talk to me or look at me right now. How am I feeling? 

Frustrated, a little out of control.

500

My stomach feels like there's butterflies everywhere or something moving around and my hands feel sweaty. I might feel a little dizzy too. How am I feeling? 

Nervous/anxious