Self-Reflection Worksheet
Your body is your first indicator that a conversation has shifted. Learning to read it keeps you in the zone where you can actually help.
You feel relatively regulated. You can think clearly. You're in your body. This is your full capacity zone. You're present, engaged, listening to learn, and able to thoughtfully respond.
What does your green zone feel like? Check all that apply.
What else does your green feel like in your body?
What conditions help you stay in green during hard conversations?
Something has landed. You notice tightness, a shift in your thinking, a pull to fix or flee. You can still function. But there is something happening to pay attention to. Slow down. Breathe before you speak.
What does your yellow zone feel like? Check all that apply.
What tends to activate your yellow? (topics, tones, situations)
What helps you return to green when you notice yellow?
Your nervous system has hit a limit. You may freeze, over-talk, minimize, or panic. This is not failure. It's biology. True overwhelm can show up as fight, flight, freeze, or fawn.
What does your red zone feel like? Check all that apply.
What does your red look like from the outside?
What do you need when you reach red? Who or what helps you come back?
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